Breakfast, whatever it is, is essential because “breakfast is the most important meal of the day”. It’s true. Therefore, immediately save the following 10 dishes in your daily menu and your family if you want good health.
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1/ Rolled oats or whole grain
According to Vandana R. Sheth, RDN, CDE, spokesperson for the American Food and Drug Industry Association, said: “Oats are a grain that contains many nutrients that are good for the body and also a good source of nutrients for the body. a delicious breakfast good for the cardiovascular system that you should have in your breakfast menu.”
And in 2015, Harvard University studies of more than 100,000 people, those who ate at least 33 grams of this cereal daily, equivalent to a bowl of oatmeal porridge, had a much lower mortality rate than those who did not eat often.
Specifically, people who ate 33 grams of oats per day had a 9% lower risk of early death than those who rarely or never ate whole grains.
In addition, according to Jim White, president of Jim White Fitness & Nutrition Studios in Virginia, said: “A bowl of broken or whole-grain oatmeal contains about 12 grams of protein as well as beta-glucan, the viscous fiber that helps Strengthens the immune system as well as the body’s energy.
“Oats are also rich in antioxidants that help protect heart health and lower blood pressure.”
Therefore, oats are a very decent food to appear in everyone’s breakfast menu, as well as for a delicious breakfast; you should not ignore good grains such as nut milk, fruits, beans, peanuts, cinnamon, … suitable for both skin and shape.
How would you like to eat eggs? It doesn’t matter whether omelet, braised, boiled, steamed or fried; it is essential that you have this food in your breakfast menu.
Each egg provides about 6 grams of nutrients to help build muscle and protein. In particular, for those who are active, eggs are the number 1 food with an abundant source of protein, and your body can absorb and use this source more efficiently than any other food.
Meanwhile, egg yolks are one of nature’s best sources of choline, a nutrient that’s important for brain and liver health and often contains prenatal vitamins (eggs hatch into chicks) because it is essential for neural development, says White.
And if you’re still worried about eating too many egg yolks, don’t worry. Because in a publication in the American Journal of Cardiology, eating 3 eggs a day has no effect on heart health, even for people with coronary artery disease.
Delicious and healthy breakfast dishes are hard to come by without these fruits, such as blueberries, raspberries, strawberries, etc., with low sugar content while providing many good nutrients for the body.
“A 100g serving of fruit contains only about 50 to 85 calories, but tons of anthocyanins, antioxidants that have been shown to reduce inflammation and protect the heart,” says White.
For example, in a circulating study of 93,600 women, those who ate at least three anthocyanin-rich blueberries and strawberries had a significantly lower risk of heart disease than those who ate fewer.
And if these berries are not available all year round, you can use frozen or buy frozen ones. Because according to a study from the University of Chester in the UK, frozen blueberries have higher antioxidant levels than fresh ones because they are harvested, packed and sealed at the most elevated ripeness.
These fruits are also very effective anti-aging foods from the inside:
A highly effective muscle-building ingredient, cheese contains up to 25 grams of protein per cup.
Specifically, in a 2015 University of Missouri study, dieters who ate a high-protein breakfast (35 grams of protein) were no longer hungry and ate fewer calories for the rest of the day than those who ate a high-protein breakfast. low protein breakfast.
White explains that fatty acids are linked to weight loss, muscle growth, and even a lower risk of colorectal cancer in women in a 2005 study by Harvard professors.
Therefore, to promote the highest efficiency, you should choose organic cheese for the highest efficiency and good health.
5/ Nut butter
“This is a quick and easy option when you’re short on time,” says Sheth. Butter a few slices of your toast or mix it with yogurt or oatmeal for a delicious breakfast.
Each scoop provides protein, antioxidants, and heart-healthy fats. People who eat nuts every day are 29% less likely to die from heart disease and 11% less likely to die from cancer, according to a 30-year New England Journal study.
Toasted avocado toast can be one of those delicious, healthy breakfast items that you should take note of right away. This green food contains many omega-3, protein, fiber (half of an avocado contains ¼ of your daily energy needs). There’s also more vitamin E and potassium in a whole banana, says White.
New research published in the Journal of Clinical Lipidology shows that eating one to 1.5 avocados per day (in place of foods high in saturated fat) reduces total cholesterol, LDL cholesterol, and triglycerides.
Avocado is in the top 12 foods to increase muscle and lose fat, suitable for gym people and those who want to have beautiful skin and a beautiful figure.
7/ Black bread
This can be a great breakfast dish to pair with Avocado for a delicious and healthy breakfast.
According to many studies from the journal Nutrition and Metabolism, products made with sprouted seeds ( dark bread ) have a lower impact on blood sugar than white bread with the exact carb count.
Plus, the researchers found it had greater activation of GLP-1, a feel-good hormone associated with maintaining a healthy weight.
Black bread is said to be made from germinated seeds because in the cake; there is a malt produced from wheat flour, rice, barley buckwheat, sprouted glutinous rice with yeast (Termamyl enzymes, Fungamyl) in rice germ for saccharification.
8/ Greek Yogurt
Greek yogurt is a high-protein supplement that pairs perfectly with some of the other foods on this list: berries, nut butter, even eggs.
It’s a good choice for a breakfast that’s packed with bone-healthy nutrients and immune-supporting probiotics, says Kimberly Gomer, nutrition director of the Longevity Center & Spa in Florida.
Besides, this food has many other health benefits, such as keeping your digestive system running smoothly, helping you feel more energized, and giving you a low-fat option without losing other nutrients.
“These tiny particles lower blood sugar, improve insulin sensitivity, and have been found to protect against breast cancer,” says White.
Studies published in the International Journal of Cancer suggest that compounds contained in flaxseed may be the seed germ. Use these “little boys” as an essential breakfast ingredient, as in banana and strawberry smoothies or smoothies with flaxseed.
The type of drink that can make your brain better says White.
And the anti-inflammatory substances in Coffee have been studied published in the Journal of Alzheimer’s Disease found that when patients with memory problems drank three cups of Coffee a day, they delayed the onset of Alzheimer’s disease by an average of two to four years.
Basically, with all the other health benefits of Coffee, you can feel more comfortable about your daily routine.
Note: drink Coffee in the morning and before 2 pm to not affect your sleep.
Above, we have together with fresh to find ten delicious, healthy breakfast foods, energy shoes for our body every day.
We will constantly research and find daily menus with healthy meals and clean and safe foods to have a better life and share with you.
These are also foods and breakfast foods that are easy to make, quick, but very nutritious. You can make your own at home, very simply in the morning, to take advantage of daily fresh food for yourself and your family.
With this menu, don’t forget to save it, so you don’t have to worry about what to eat for breakfast, what to cook today to eat and be healthy, enough energy for your morning and your whole working day. What breakfast helps to lose weight, keep weight, beautiful.
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