Do you like to eat? Do you like to skip breakfast? We are sure that you are sinning, but you should not! Breakfast is really the most important meal of the day, because it starts all the processes and affects the metabolism of your body! So think 100 times before skipping breakfast.
It is better to eat at least half a banana than to be hungry for breakfast. And if you are late, then think about the fact that later it will be too late to be treated. And in general, your boss or teacher at school is obliged to enter into your position, because food is sacred. Therefore, there should always be time for breakfast!
The editors of estet-portal.com have prepared a list of products for you to prepare delicious and simple breakfasts.
- Simple breakfasts: top products
- Delicious simple breakfasts are the key to good health and mood all day
Simple breakfasts: top products
Here is a list of 12 foods that are the most healthy and delicious for breakfast.
Eggs
Eggs are undoubtedly healthy and tasty.
Studies have shown that eating eggs at breakfast increases satiety, reduces calorie intake at the next meal, and helps keep blood sugar and insulin levels stable.
Subscribe to our Instagram page!
In addition, egg yolks contain lutein and zeaxanthin. These antioxidants help prevent vision disorders such as cataracts and macular degeneration.
Eggs are also one of the best sources of choline, a very important nutrient for brain and liver health.
In fact, eating whole eggs can reduce the risk of heart disease by reshaping the "bad" LDL cholesterol, increasing the "good" HDL cholesterol, and improving insulin sensitivity. What's more, three large eggs contain about 20 grams of high-quality protein.
Greek yogurt
It is made by squeezing whey and other liquids from cottage cheese and milk, resulting in a more acidic yogurt that is more concentrated in protein.
It has been proven that protein reduces hunger and has a higher thermal effect than fat or carbohydrates.
Yogurt and other dairy products can also help with weight management, as they increase levels of fat-promoting hormones, including PYY and GLP-1. What's more, high-fat yogurt contains conjugated linoleic acid (CLA), which may increase fat loss and reduce the risk of breast cancer.
Products for weight loss: a list for a healthy diet
Some types of Greek yogurt are good sources of probiotics, such as bifidobacteria, which help keep the gut healthy.
Coffee
Coffee is an amazing drink to start your day. But not on a good stomach!
It is high in caffeine, which improves mood, alertness, and mental performance. An analysis of 41 studies found that the most effective dose was 38–400 mg per day to maximize the benefits of caffeine while minimizing side effects. This is about 0.3 to 4 cups of coffee per day, depending on the strength of the coffee.
Drinking coffee: about the effect on the body in different ways
Caffeine has also been shown to increase metabolic rate and fat burning. In one study, 100 mg of caffeine per day helped people burn an additional 79–150 calories over a 24-hour period.
Oatmeal
Oatmeal is the best breakfast choice for cereal lovers.
It is made from ground oats, which contains a unique fiber called oat beta-glucan. This fiber has many impressive health benefits, including lowering cholesterol levels.
What's more, oat beta-glucan is a viscous fiber that promotes satiety. Oats are also rich in antioxidants that protect fatty acids from rancidity. These antioxidants may also improve heart health and lower blood pressure.
chia seeds
Chia seeds are extremely nutritious and one of the best sources of fiber.
In fact, one ounce (28 grams) of chia seeds provides an impressive 11 grams of fiber per serving. What's more, some of the fiber in chia seeds is a viscous fiber that absorbs water, increasing the volume of food passing through the digestive tract and helping you feel full and satisfied.
Favorite and not loved since childhood: which porridge is healthier
In a small 12-week study, people with diabetes who ate chia seeds experienced a reduction in hunger, along with improvements in blood sugar and blood pressure. Chia seeds are also rich in antioxidants that protect your cells from unstable molecules called free radicals that are produced during metabolism.
Berries
Berries are delicious and full of antioxidants. Popular types include blueberries, raspberries, strawberries and blackberries. They contain less sugar than most fruits, but contain more fiber. In fact, raspberries and blackberries provide 8 grams of fiber per cup, or 120 and 145 grams, respectively. What's more, one cup of berries contains only 50-85 calories.
nuts
Nuts are tasty, satisfying and nutritious. They are a great addition to your breakfast as they are filling and help prevent weight gain.
All nuts are also high in magnesium, potassium, and heart-healthy monounsaturated fats.
Topping with Greek yogurt, cottage cheese, or oatmeal with 2 tablespoons of chopped nuts provides crunch and flavor while adding nutritional value to your breakfast.
Green tea
Green tea is one of the healthiest drinks on the planet. It contains caffeine, which improves alertness and mood, and also increases metabolic rate. Green tea contains only 35–70 mg of caffeine per cup, which is about half the amount in coffee.
Green tea may be especially helpful against diabetes. A review of 17 studies found that green tea drinkers had reduced blood sugar and insulin levels. It also contains an antioxidant known as EGCG, which may protect your brain, nervous system, and heart from damage.
Fruits
Fruit can be a delicious part of a hearty breakfast. All types of fruits contain vitamins, potassium, fiber and are relatively low in calories. One cup of chopped fruit provides about 80–130 calories, depending on the type. Citrus fruits are also very rich in vitamin C. In fact, one large orange provides over 100% of the recommended daily intake of vitamin C.
What breakfast foods will help you lose weight
Pair fruit with eggs, cheese, cottage cheese or Greek yogurt for a balanced breakfast that will keep you going for hours.
Flax seeds
Flax seeds are incredibly beneficial. They are rich in viscous fibers that help keep you feeling full for hours after eating. Flax seeds may also improve insulin sensitivity and lower blood sugar, as well as protect against breast cancer.
Two tablespoons (14 grams) of ground flaxseed contains 3 grams of protein and 4 grams of fiber.
Try adding flaxseed to Greek yogurt, cottage cheese, or smoothies to boost the fiber and antioxidant content of your breakfast.
Cottage cheese
Curd is a fantastic food for breakfast. It is high in protein, which speeds up the metabolism, induces a feeling of satiety and reduces the level of the hunger hormone ghrelin.
Cottage cheese also contains conjugated linoleic acid (CLA), which may help promote weight loss. One cup of cottage cheese provides an impressive 25 grams of protein.
Add berries and ground flaxseeds or chopped nuts to make it even more more nutritious.
Delicious simple breakfasts are the key to good health and mood for the whole day
Whether you eat breakfast or not is a personal choice. But we recommend getting into the habit of eating breakfast for the sake of your own health.
Train yourself to get up half an hour earlier every morning. Have breakfast with beautiful dishes, try to decorate your dish to make it feel like you are in a Michelin restaurant. Read interesting articles or a magazine, get inspired by the little things. Accompany your breakfast with amenities and, believe me, your day will take on new colors.
Delicious simple breakfasts are the best start to the day!
If you eat in the morning, start your day off right by feeding your body with the healthy, nutrient-dense foods outlined in this article.
Watch helpful videos on our YouTube channel:
Add a comment