Breakfast should never be skipped, even if you don't want anything but coffee in the morning. If you do not want to have problems with excess weight and general health – be sure to have breakfast!
And a lot depends on the products that we choose for the first meal. Breakfast sets the pace for your metabolism throughout the day. Also, the speed of metabolic processes and the level of insulin during the day depend on the correct choice. That is why breakfast should not be sweet.
After all, sweets trigger the production of a large amount of insulin and during the day we will constantly be drawn to sweets. In the material estet-portal.com you will find out what five foods for breakfast should be on your plate in order for the body to be full and healthy.
- Morning plate: what you can choose for breakfast
- One of the options for a delicious and healthy breakfast
Morning plate: what you can choose for breakfast
Breakfast must be light and easy to prepare. We have prepared a list of the main products from which delicious and healthy dishes are obtained.
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Whole grain cereals. Morning porridge will saturate the body for a long time and will not create additional stress on the digestive tract. Best suited are buckwheat, millet, quinoa, amaranth, wild rice.
We also note that whole grain cereals reduce the risk of developing cardiovascular diseases and contain more vitamins and nutrients. Oatmeal with bran is also perfect for a morning meal. It contains 65% carbohydrates, 12% protein, minerals and vitamins.
See also: What foods should not be eaten for breakfast
Vegetables. Raw or cooked vegetables should be present at every meal. They should take 50% of the total food per day.
Flaxseed. In addition to vegetables, nutritionists recommend healthy fats: sesame seeds, flax, chia. In terms of their beneficial properties, flax seeds are in no way inferior to chia seeds. Flax contains protein, fiber, Omega-3, iron, potassium, magnesium and phosphorus. Flax also normalizes the functioning of the cardiovascular system and the gastrointestinal tract.
Eggs. Don't believe anyone who says that a large number of eggs in the blood raises cholesterol. This myth! Eggs are a protein bomb. It is important to keep track of the amount of yolks you eat. They are rich in cholesterol. We advise you to add one yolk and several whites to an omelette or scrambled eggs.
White cheeses. For a healthy breakfast, Adyghe, homemade cheese, suluguni, mozzarella, brynza or feta are perfect.
One of the options for a delicious and healthy breakfast
Omelette with feta cheese and tomatoes
Required for cooking: 2 eggs, 4 dried tomatoes, 25 g – feta cheese, 50 g – lettuce leaves, 1 tsp. – olive oil.
Cooking time: 10 minutes.
How to cook: Heat olive oil in a frying pan, add eggs and cook. When the eggs are a little runny in the middle, scatter the tomatoes and feta cheese, then fold the omelette in half. Fry for 1 minute.
Serve with lettuce.
Read also:Healthy Breakfast Recipes: Five Spring Ideas
Remember, breakfast is essential for our body, so try not to skip your morning meals. No wonder nutritionists say: do you want to lose weight – have breakfast!
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