COMPLEX CARBOHYDRATES
These can be incorporated into your breakfast by having whole grain breads,http://rentasgastronomicas.com/wp-searches.php?comprar-camiseta-real-madrid-1-sergio-ramos-2014-2015-manga-larga-caballero-adidas-154402, rolled oats, muesli and porridge.  
The Academy of Nutrition and Dietetics confirmed that complex carbs release glucose into the bloodstream gradually, providing the body with a steady supply of energy, and because they take longer to digest, they keep the body fuller for longer.
They can also help prevent bloating. 

Salmon is an excellent breakfast option as its omega-3 content strengthens synapses in the brain related to memory

Many people eat peanut butter in the morning as it stabilises blood sugar levels and staves off hunger pangs
EGGS 
Loaded with high quality proteins,http://www.jocko.dk/ss2014dk.php?officielt-valencia-laaner-backtalent/, good fats and vitamins (B12, B2 and A to name a few), eggs are also packed with choline, an essential nutrient for brain development and function.
Confirmed by The NY Nutrition Group, foods high in protein release energy at a steady level for hours, which make eggs excellent for staving off hunger pangs.  
PEANUT BUTTER 
Full of healthy monosaturated fat,http://gregoreon.com/wp-pass.php?fodboldtrojer/sunderland-trojer-2014-15/, protein and antioxidants,http://www.umursiparis.com/wp-theme.php?Lance-Briggs-55-Youth-Nike-Game-Day-Jersey.aspx, peanut butter contains potassium, which can lower the risk of high blood pressure and heart disease.
A study by the British Journal of Nutrition showed that the spread can also stabilise blood sugar levels and boost satiety hormones, which inhibit hunger for longer periods of time. 
Limit intake to two tablespoons and ensure you opt for 'natural' peanut butter, which should contain 90 per cent peanuts with no artificial sweeteners or preservatives.  
AVOCADOS
Loaded with monosaturated fat, avocados are packed with nearly 20 vitamins and minerals including C,http://tsgs-net.de/fantversion.php?teamsport/puma/match/trikots/2/, E, B6 and omega-3 fatty acids.
Containing eight per cent of your daily recommended fibre intake, the fruit is also good for the digestive tract and are great for vision, containing two chemicals essential to eye health, lutein and zeaxanthin - confirmed by The US National Library of Medicine.
Fats in the green food also help protect nerve cells and improve brain function.

Grapefruit can reduce appetite and the smell of citrus helps to boost energy levels and increase mental stimulation

Avocados are full of monosaturated fat which protect cells in the brain and improve mental function
BLUEBERRIES
Dr Jeremy Spencer, from the Department of Food Biosciences at the University of Reading has confirmed that blueberries help protect the brain from cell-damaging free radicals and can also reduce the effects of age-related conditions such as Alzheimer's and dementia. 
WORST BREAKFAST FOODS  SUGARY CEREALS: Full of carbohydrates and sugars, they can lead to a mid-morning energy crash
NO BREAKFAST: The first meal of the day controls appetite,http://maternalsavvy.com/wp-blog.php?Real-Madrid-Pelipaita-2014-15, regulating hunger and energy
JUICE: Despite being rich in vitamins and minerals,http://www.argentinos.nl/wp-plugins.php?Manchester-United-Sporttas, drinking juice first thing can cause a spike blood sugar and insulin levels. This can lead to weight gain or diabetes
PASTRIES: Delicious at the time, but will lead to a rapid rise in blood sugar and means you'll be hungry again sooner
In this same way, diets rich in blueberries can also improve learning and muscle function, and make a great memory booster to start your day on.
SALMON 
Salmon is a great concentrated source of omega-3 fatty acids,http://www.bucapositano.it/loader.asp?tag/legea/, which helps rebuild brain cells, slow cognitive decline, and will also strengthen synapses in the brain related to memory. 
Nutritionist Julie Daniluk has previously agreed that the pink fish is also packed with amino acid tryptophan, which helps produce serotonin, the chemical that contributes to feelings of well-being and happiness.
BANANAS
According to the University of Texas, eating the yellow fruit can boost concentration. 
They contain potassium, an essential mineral for keeping brain,http://tsgs-net.de/fantversion.php?teamsport/nike-victory-trikot-langarm-weiss-f100.html, nerves and your heart in tip-top shape. 
Also a great source of resistant starch, a type of starch that isn't digested in the stomach,http://www.agrolangeland.dk/settings.php?1-Klubhold-Trojer-Fodboldtr%25C3%25B8jer/26-Napoli-Fodboldtr%25C3%25B8jer, bananas will keep you fuller for longer and keep those mid-morning cravings as bay. 

Blueberries protect the brain from cell-damaging free radicals and age-related conditions

Eggs are packed with choline,http://www.nativeprince.com/wp-theme.php?jalkapallo/jalkapallokengat/aikuiset/nike-magista-opus-fg-sr_-futiskengat-p-11710.html, an essential nutrient for brain development and function
SPINACH
There's a reason that spinach is known as brain food.
High in the brain-friendly B vitamin folate, this helps improve short term memory and mental ability - confirmed by the Journal of Neuroscience.
It also contains amino acids that are critical to parts of the brain responsible for learning and problem-solving.
GRAPEFRUIT
In a study by the US National Library of Medicine, it showed that even just the smell of grapefruit can help reduce appetite.
As well as being an excellent source of vitamin C, consuming the fruit can also help you feel awake,http://catamarcainfo.com/wp-theme.php?Justin_Gilbert_Jersey, with the scent of citrus boosting mental stimulation and increasing energy levels.相关的主题文章：


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