The 6 Healthiest Foods for Breakfast • Hello Healthy
In addition to giving us an energy boost for activities throughout the day, breakfast is also a good source of food to nourish a number of important nutrients, such as calcium, iron and B vitamins, as well as protein and fiber. The body needs these nutrients to initiate metabolic processes, and research shows that if the body passes these nutrients at breakfast, there is little chance that the body will be able to pay for these losses in the future.
In addition, breakfast can also help the body regulate blood sugar concentration The Independent. Skipping breakfast has been shown to increase post-meal blood sugar spikes in people who have type 2 diabetes.
Creating a habit of eating in the morning is a routine that you can wake up slowly. Start with light portions first, and then after a while your morning appetite increases naturally. As a result, maybe you will start to notice that your lunch portion is smaller than usual, including snacking time at the office.
What are the best foods for breakfast?
So, choose fried rice or chicken porridge to start your day? Or rather, you prefer the menu take away from a fast food restaurant? In fact, some of your favorite morning foods contain extraordinary benefits for the body, without you knowing it beforehand.
Here are 6 of the best food choices for our selected breakfast, which you can make breakfast ideas tomorrow.
1. Eggs
Behind the various bad myths, eggs contain 13 essential nutrients for the body, including high protein content. Research shows that a high protein breakfast will ward off unhealthy snacking habits throughout the day. In addition, consuming at least 8-10 grams to 20-25 grams of protein will not only provide a longer-lasting feeling of fullness, but also maintain good muscle mass over time. Plus, egg yolks are high in the B vitamin choline, which is important for memory acuity, and are also rich in lutein and zeaxanthin which promote eye health.
Menu ideas for breakfast: Whole grain bread sandwich with scrambled egg (or beef eye egg) filling. Or, you can make a toast sandwich filled with avocado slices, boiled egg, and tomato. A healthier alternative, make a scrambled egg mixture mixed with chopped spinach first.
2. Coffee
Blessed are you coffee lovers. Even though too much coffee will have a bad impact on your health, there’s nothing wrong with sipping a warm glass of coffee to start the day. A cup of your favorite hot coffee (without sugar and creamer, huh!) Is high in antioxidants, which are beneficial for heart health and can lower the risk of cognitive skills blunting. Coffee in the morning is also believed to ward off cancer chances, including basal cell carcinoma, and protect you from type 2 diabetes.
Menu ideas for breakfast: In addition to a regular cup of black coffee, you can mix cold coffee with frozen bananas (can be replaced with almond milk), cocoa powder, and chocolate flavored protein powder (or whey protein) to mix up a large glass of protein shake that is not only filling, but also uplifting. You.
3. Tea
Well, for those of you who don’t like the bitter taste of coffee, but still need a stinging spirit from caffeine, tea can be a good alternative for your breakfast. Like coffee, tea is also high in antioxidant properties, called flavonoids, which can boost the immune system and is effective as an anti-inflammatory drug. Choose regular jasmine, green, or black tea – as long as you don’t use sugar – this tea is quite effective as a morning alarm, because its high L-theanine content can raise alertness and help sharpen focus.
Menu ideas for breakfast: Tired of just drinking plain tea? Brew some green tea, then add it to your favorite oatmeal puree mixture. Add slices of banana, avocado, or other fruit of your choice. Alternatively, make refreshing smoothies from green tea powder blended with low-fat vanilla yogurt, frozen bananas, and strawberries.
4. Bananas
Although known to be quite high in calories (105 calories per 1 medium banana), bananas are rich in natural fiber, vitamin C, and potassium. A medium banana has 422 milligrams of potassium and is completely devoid of sodium. This combination can help you manage blood pressure. The starch and fiber in bananas can produce a full effect longer. That way, your chances of snacking during the day will be less.
Menu ideas for breakfast: If you want to follow a banana diet, start your morning with as many glasses of water and bananas as you want. Alternatively, you can add a ripe banana that is pounded, and spread with peanut butter as a filling for the toast. You can eat it accompanied by a glass of warm milk (or coffee). For the following days, replace your banana toast with a blended banana smoothie with a mixture of ground wheat (oatmeal) and skim or soy milk. The next day, replace the liquid ingredients with greek yogurt, apple juice, and fruit to taste.
5. Greek yogurt
Just like eggs, greek yogurt is a good source of filling protein (twice as high as regular yogurt). In addition, greek yogurt is also rich in calcium. However, try to use plain greek yogurt (plain yogurt without any added flavor). This is to prevent unwanted artificial sugar intake.
Menu ideas for breakfast: You can simply eat greek yogurt along with fresh fruit (banana, kiwi, strawberry, raspberry or blueberry melon), nuts, and granola for a filling quick breakfast. In addition, you can also add greek yogurt to your protein shake, as in the example above.
6. Oatmeal
A bowl of pureed oatmeal is high in fiber, which can help you feel fuller for longer. Oats are whole grains that go through the milling process, and eating whole grains can lower your risk of several diseases, including hypertension, high cholesterol, and type 2 diabetes. Oatmeal also contains lignans, plant-based chemicals that have been linked to preventing heart disease. In addition, oats are also rich in iron, magnesium, and vitamin B complex. However, pay attention to the composition of your ready-to-eat oatmeal wrap. Good ready-to-eat oatmeal should contain only one ingredient: whole wheat seeds. Avoid ready-to-eat oatmeal which is high in sugar and sodium, and low in fiber.
Menu ideas for breakfast: Slowly cooked until soft savory or mixed with fresh fruit as an overnight snack for rising oats, oats provide a high nutrient supply for your body. Alternatively, you can mix your oatmeal pulp with apple juice and skim milk and chopped apples (or any other fruit of your choice) for a more refreshing taste. Don’t like breakfast too sweet? Replace the fruit toppings with eggs and avocado slices drizzled with salsa. You can also replace it with a topping of grated cheddar cheese, sliced green onions and a pinch of ground paprika.
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