Find “whole” foods to eat for breakfast, according to Dr. Jimmy Mohammed

Egg, a treasure trove of benefits

More than ever, eggs are considered A good product, affordable and provides everything our body needs… if you choose them carefully and, for a few cents more, be sure of the origin of the eggs you choose in the dairy or even in the supermarket. In the countryside, it’s easier when you’re lucky enough to live near a farm, but this is becoming increasingly rare. About 90% of the eggs we eat come from caged birds.

In many regions, independent breeders have come together to offer the consumer a range based on that Traceability and sustainable development. A photograph of the breeder attests to the reusable packaging bearing inscriptions in vegetable ink. His chickens are fed 100% plants, minerals and vitamins. lays eggs Good quality proteinAmino acids essential for growth and maintenance of the body, Vitamins A, D, E, K and B and minerals (selenium, iodine, phosphorus and iron); Moreover, it is low in calories (70 calories per egg). The color of its shell depends on the breed of chicken, with white and brown eggs having the same nutritional value.

We know that the packaging should contain a lot of mandatory information (date of recommendation, name, address and number of packaging center, size, farming method, letter A which means that the eggs are of “fresh” category) and that So-called “extra-fresh” eggs are available up to nine days after laying. And they do not need to be stored in the refrigerator. After all, the yolk of the egg is often accused of being responsible for cholesterol… It is indisputable that the yolk contains it, and equally indisputable that it is essential to life. Therefore, it is recommended that those who suffer from it consume eggs, of course, but not more than two per week…

Eggs are an excellent source of vitamin D

An anti-fatigue and anti-depression companion, key to the strength of our skeletons, essential to our immune system and the mineralization of our teeth, vitamin D knows how to make itself essential to our bodies! Synthesized by the skin under the action of UVB, vitamin D plays a role A key role in the assimilation and fixation of calcium in bone. Furthermore, according to a study conducted in May 2020 by Finnish and Spanish researchers, It contributes to the prevention of breast and prostate cancer. Our daily needs? Every day we need 15 mcg of vitamin D, or 200 international units (IU).
Where to find it? 70% of our needs are covered by solar exposure. Between the months of May and October, sunlight allows us to store vitamin D: 100 IU of vitamin D is produced in thirty to sixty minutes, in summer, of exposing the face and hands to the midday sun. But it is also available in many foods including Fatty fish (salmon, tuna, sardine, mackerel, etc.), off (cod liver, duck liver, etc.) and eggs.

Eggs to improve resistance to stress

Taurine is an amino acid that helps fight stress. However, in late winter, we desperately need it. The best way to replenish taurine (you need 500 mg per day) is eat eggs. For this, varied diet and Six eggs per week is enough. You can still consume energy drinks based on taurine, but their continuous assimilation by the body is not guaranteed. On the other hand, one plate of shellfish per week covers an adult’s needs. Bonus: sprinkle your omelet with wheat germ, it boosts the taurine’s effect.

How to make the perfect breakfast according to Dr. Jimmy Mohammed?

To avoid late-morning cravings, it’s important to avoid high-salt snacks from the start. Dr. According to Jimmy Mohammed, consumption of sugary cereals, pain or chocolate or spreads leads to this. A spike of sugar, A reaction occurs in the pancreas that produces insulin to lower blood sugar levels. This rapid drop in sugar causes hunger pangs around 11 am. To overcome this, Paf’s most famous doctor Recommend protein sources, Eggs are the ideal option. This offers almost complete food Protein in whiteAntioxidants, vitamins (A, B, D, E), trace elements and Minerals in yellowe, without raising cholesterol, contrary to some beliefs. Whether eggs can be eaten by choice Soft-boiled, hard, scrambled or in an omelette.

Other sources of protein are chicken breast or ham for those who don’t like eggs, and chickpeas for vegetarians. Dr. Mohamed points out that beans are rich in protein, as is hummus in Maghreb or Middle Eastern countries. As an accompaniment, a small piece of wholemeal or sourdough bread with jam is authentic. however, It is recommended to add butter to the jam to delay the absorption of sugars. Fats, such as those present in avocados, rich in good fats, are also acceptable.

Fruit juices should be exceptional, because they are seen by the brain as water and sugar, without the fiber present in whole fruit. Jimmy Mohammed suggests focusing on eating real fruit, like oranges or apples. For dairy products, yogurts are recommended, including skim yogurts, high in protein and low in sugar and fat, as well as Greek yogurts or petit-suiss. Add A touch of honey and oilseeds, such as walnuts or almonds, are healthy alternatives. Finally, for those who don’t eat solid breakfasts, Dr. Mohammed advises to hydrate yourself by drinking at least. Coffee without sugarTea, herbal tea or plain water.

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