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http://centros3.pntic.mec.es/~sanped14/act-05-06/desayuno-saludable-06/desayuno_saludable_06.htm

El desayuno debe aportarnos el 25 % de la energía total diaria. Por lo tanto, no se entiende como un desayuno correcto el tomarse una taza de café, leche o zumo deprisa y sin apenas sentarnos. Un desayuno correcto sería aquel que incluye un lácteo, un cereal y una fruta.

Una de las principales pegas que se pone al desayuno es la falta de tiempo. El desayuno, una vez preparado el día anterior, no supone más de diez minutos. Debemos robar estos diez minutos a la cama, en vez de apurar la hora al máximo y salir corriendo al trabajo o al colegio.

Otra de las pegas, es la falta de hambre por la mañana. El desayuno es un hábito, y como tal hay que educarlo poco a poco. Una vez que una persona se acostumbra a desayunar, no podrá pasar una mañana entera sin el desayuno. Por lo tanto, en aquellas personas que tengan este problema, debemos empezar poco a poco introduciendo desayunos ligeros, hasta que lleguemos al correcto desayuno.

En la sociedad española, el lácteo suele estar representado por una taza de leche, acompañada o no por otras sustancias (colacao, café, etc.). Los lácteos son la principal fuente de calcio de la alimentación, y aquellas personas que suprimen el desayuno, difícilmente llegan a alcanzar las recomendaciones diarias de este mineral imprescindible para el correcto desarrollo y crecimiento de los huesos.

Cabe destacar que la única diferencia entre los lácteos enteros y los desnatados, se haya en la cantidad de grasa, y no en la cantidad de calcio. Conviene por lo tanto tratar de tomar leches y lácteos descremados o semidescremados. El queso fresco también se presenta como una buena opción en el desayuno como aporte de calcio.

Cuando hablamos de un cereal en el desayuno nos referimos generalmente a pan, galletas o cereales de desayuno. De todos estos, el alimento que presenta menor cantidad de grasa son los cereales de desayuno, que además suelen presentase fortificados en vitaminas, minerales y/o fibra. Son una excelente elección en el desayuno, que puede romper la monotonía frente a la clásica rebanada de pan.

El pan y las galletas son otras opciones válidas, en las que debemos cuidar las cantidades de grasa. El pan es un alimento rico en hidratos de carbono y muy aconsejado, pero se le ha identificado como un alimento que “engorda” mucho. La verdadera causa de esta mala fama, radica en los acompañamientos que suele llevar (mantequilla, margarina, salsas, foie, etc.). Respecto a las galletas, conviene elegir aquellas que sean bajas en grasa y ricas en fibra. Las galletas y el pan integral nos ayudan a aumentar la cantidad de fibra de la dieta, ayudándonos a prevenir el estreñimiento.

Por último hemos hablado de una pieza de fruta. Tradicionalmente, y también por la falta de tiempo, esta toma suele darse como zumo. Nuestro consejo es preferir la pieza de fruta entera frente al zumo, ya que en el zumo perdemos la fibra y otras sustancias; en el caso de tomar zumo, mejor que sea un zumo natural que un zumo comercial, ya que estos en ocasiones presentan altas cantidades de azúcar. No obstante, entre tomar zumo comercial o no tomar fruta, nos decantaremos siempre por la primera opción.

Como dice el refrán, “desayuna como un rey, come como un príncipe y cena como un mendigo”. Empezar la mañana con un buen desayuno nos ayuda a afrontar el día con energía renovada y a encauzar el ritmo adecuado de nuestra alimentación.

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