The best food in the morning
By eating a healthy breakfast, you can suppress that overeating at a later date.
Oatmeal is a nutritious high-ranking force. It contains beta glucan. It is a thick and sticky fiber, which helps people feel longer and helps lower cholesterol.
One study revealed that those who ate oatmeal for breakfast feel more satiety at lunchtime than those who ate cornflakes. This was especially true for overweight people.
Oats contain abundant antioxidants, omega-3 fatty acids, folic acid, potassium. Steel cut oat containing more protein and fiber than other types of oats is a good choice because of its low glycemic index (GI). A low GI means that the blood sugar level of a person does not rise so much.
Eggs are a popular breakfast food. They are nutritious and contain high quality protein.
Some people think that eggs are not healthy because they contain cholesterol. However, studies have shown that dietary cholesterol from eggs has only a minor effect on bad cholesterol or low density lipoprotein (LDL) in the blood.
A small study on people at high risk of developing type 2 diabetes or cardiovascular disease revealed that blood cholesterol levels improve by ingesting whole eggs and moderately reducing carbohydrates. It also reduced waist circumference, body weight, body fat.
Are you hungry for you?
Are you hungry for you?
Learn more about the health benefits of oat.
3. Nuts and nut butter
Eating nuts is another excellent way to get enough protein if people do not eat animal products. Nuts also contain antioxidants, magnesium, potassium, healthy fats for the heart.
According to a 30-year survey of New England Journal of Medicine, those who ingested nuts more than 7 times per week had a 20% lower risk of death compared to those who did not eat nuts It is getting.
Nut butter is very versatile. People can spread nut butter on whole grain flour toast, mix with oatmeal or yogurt, or use as a fresh fruit dip.
For healthy kinds of nut butter,
- peanut butter
- Almond butter
- Cashew butter
- Sugar free cocoa and hazelnut butter
- In case
Depending on the contents of caffeine, it is common to drink coffee with breakfast. Coffee also brings other health benefits for antioxidants and helps fight inflammation.
One review of the American Diabetes Association suggests that taking coffee with regular coffee or caffeine may reduce the risk of developing type 2 diabetes.
Researchers also suggest that some of the ingredients in coffee improve glucose metabolism.
However, adding cream or sugar reduces the beneficial effects of coffee. It is best to add sugar to coffee or reduce or avoid milk based on non-fat or vegetable instead of cream.
Selection of frozen fruits
Frozen fruits are nutritious, like fresh fruits, and can be eaten in the season.
All kinds of fruits such as blueberries, strawberries, raspberries, blackberries are suitable for starting in the morning. They have low calories, many fibers, and contain antioxidants that can withstand the disease.
A study by the American Heart Association showed that the intake of antioxidants in fruits with low risk of heart attacks in young women was high.
Sprinkle fruits on cereal, oatmeal, or yoghurt or blend to smoothies. If fresh fruit is expensive or not in the season, please purchase frozen fruit with high nutritional value. However, for optimal health benefits it is best to choose frozen fruits without adding sugar.
Linseed is rich in omega-3 fatty acids, proteins and fibers.
The health benefits of flaxseed include reducing blood levels of cholesterol, improving insulin sensitivity, lowering blood glucose levels and even preventing breast cancer.
People can sprinkle flax seeds into yogurt or oatmeal, or mix with smoothies. Since whole flaxseed goes through the body without breaking it is essential to purchase flax or crush the seeds at home.
7. Greek yogurt
Greek yoghurt is another excellent protein source to eat in the morning. Greek yoghurt is rich and creamy and contains more protein than normal strain yogurt.
Greek yoghurt is rich in calcium and also includes probiotics that support healthy bowel and immune system.
This low fat, high protein food can be combined with other foods such as berries and nut butter.
All black, green, white tea contains antioxidants, but green tea is probably the most healthy. According to a study, green tea may help reduce weight by burning fat.
These teas contain caffeine, but not as much as coffee. Tea can also help people keep moisture.
9. Cottage cheese
Cottage cheese is the champion of another protein. One study has shown that cottage cheese can suppress hunger as efficiently as eggs.
Cottage cheese is rich in vitamin B, vitamin A, calcium. People can mix cottage cheese alone, mixed with other delicious foods such as pepper, spring onions, fruits and nuts.
A woman eating a banana
Bananas are rich in potassium and make healthy morning snacks.
Bananas are quickly and conveniently added to nutritious breakfasts. They also make good morning snacks to keep hunger.
Bananas contain resistant starch. Since the body does not digest indigestible starch, it moves in the body unchanged and supports the health of digestive organs. Immature bananas contain more resistant starch than ripe bananas with more natural sugars.
Bananas are also a great source of potassium and may support some people’s healthy blood pressure. Bananas are great on nut butter, oatmeal and cereal.
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