-by Dott.Andrea Rizzo-


La ricerca conferma che consumare una colazione ricca di proteine nobili di elevata qualità, migliora il controllo della fame durante il giorno e si riduce drasticamente il desiderio di junk food.
Un ottima colazione dovrebbe avere la seguente distribuzione calorica: 40% di proteine nobili, il 40% di carboidrati (tra frutta e cereali integrali) ed il 20% di grassi buoni (come noci, mandorle).

Il rischio di creare un sovrappeso giovanile, iniziando la giornata con una colazione di questo tipo si riduce drasticamente.

Protein-Rich Make More of Breakfast

New research published in the American Journal of Clinical Nutritionsuggests that eating a protein-rich breakfast reduces hunger, boosts satiety and reduces brain responses involved with food cravings more than a typical breakfast that is lower in protein. The study, conducted at the University of Missouri, measured the effects of eating either a high-protein breakfast that included eggs and beef (containing 35 g of protein), a ready-to-eat cereal breakfast with less than half the protein (13 g of protein), but equal amount of calories (350 calories), or no breakfast for seven days.
Participants who consumed breakfast meals that included protein-rich eggs and beef, which contained 40% protein, 40% carbohydrate and 20% fat, reported greater feelings of fullness compared to those who ate a cereal-based breakfast which contained 15% protein, 65% carbohydrate and 20% fat. The higher-protein breakfast also led to significant improvements in daily hunger and satiety hormone levels, reduced food cravings prior to dinner (as shown from reduced neural activation) and resulted in consumption of fewer high-fat evening snacks than skipping breakfast.
While several studies have examined the cognitive benefits of eating breakfast, such as greater memory recall time, improved grades and higher test scores, these findings build on a growing body of evidence supporting the beneficial role of protein as part of a nutritious breakfast. High-quality protein, is a powerful nutrient that helps strengthen and sustain the body and may help manage weight.
“Adolescents consume nearly half of their daily calories after 4:00 PM, often through foods with little nutritional value. Eating breakfast, particularly one that is higher in protein, appears to help control unhealthy nighttime snacking”.
Luckily, it’s easy to enjoy more high-quality protein in your diet and get the essential nutrients you need for optimal health.

PRNews Feb 28, 1013

Non si giudica il merito di un uomo dalle sue grandi qualità ma dall'uso che ne sa fare.
Andrea Rizzo