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Medical Video: Eat Healthy for Under $20
In addition to giving us an energy boost for day-to-day activities, breakfast is also a good food source for fertilizing a number of important nutrients, such as calcium, iron, and vitamin B, as well as protein and fiber. The body needs these nutrients to start the metabolic process, and research shows that if the nutrition is missed by the body at breakfast, there is little chance for the body to pay this loss in the future.
In addition, breakfast can also help the body regulate blood sugar concentrations, reported from The Independent. Skipping breakfast has been shown to increase blood sugar spikes after eating in people who have type 2 diabetes.
Creating a eating habit in the morning is a routine that you can wake up slowly. Start from 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 becomes less than usual, including snacking in 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 menutake away from fast food restaurants? Actually, a number of your favorite morning foods contain tremendous benefits for the body, without you knowing it before.
Here are 6 of the best food choices for our choice of breakfast, which you can make your breakfast idea tomorrow.
1. Eggs
Behind various bad myths, eggs contain 13 important nutrients for the body, including high protein content. Research shows that high protein breakfast will counteract 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 satiety, but also maintain good muscle mass over time. Plus, egg yolks are high in the content of vitamin B choline, which is important for memory sharpness, also rich in lutein and zeaxanthin which promote eye health.
Menu idea for breakfast: Wheat bread sandwich with stuffed scrambled eggs (or cow eye eggs). Or, you can make a toast with stuffed avocado slices, boiled eggs and tomatoes. Healthier alternatives, make scrambled egg mixture mixed with chopped spinach first.
2. Coffee
Blessed are you coffee lovers. Even though too much coffee will have a detrimental effect on your health, there is nothing wrong with drinking a glass of warm coffee to start the day. A glass of your favorite hot coffee (without sugar and creamer!) Contains high antioxidants, which are beneficial for heart health and can reduce the risk of collecting cognitive skills. Coffee in the morning is also believed to counteract the chances of cancer, including cancer of the basal cell carcinoma, and protect you from type 2 diabetes.
Menu idea for breakfast: In addition to a cup of plain 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 a large glass of protein shake that is not only filling, but also awakens the spirit You.
3. Tea
Well, for those of you who don't like the bitter taste of coffee, but still need a zing of 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's work and are effective as anti-inflammatory drugs. Choose regular jasmine tea, green or black tea - as long as you don't use sugar - tea is quite effective as a morning alarm, because the high L-theanine content can raise alertness and help sharpen focus.
Menu idea for breakfast: Tired of just drinking fresh tea? Brew green tea, then add it as a mixture of your favorite oatmeal porridge. Add slices of banana, avocado, or other favorite fruits. Alternatively, make refreshing green tea powder smoothies blended with low-fat vanilla yogurt, frozen bananas and strawberries.
4. Banana
This practical, versatile fruit, although known for its high calorie content (105 calories per 1 medium banana), is rich in natural fiber, vitamin C, and potassium. A medium-sized banana has 422 milligrams of potassium and does not contain sodium at all. This combination can help you manage blood pressure. Starch and fiber in bananas can produce a longer lasting satiety effect, so your chances of snacking during the day will be less.
Menu idea for breakfast: If you want to follow the banana diet, start your morning with a glass of water and bananas as much as you want. For other alternatives, you can add ripe banana crushed, and spread peanut butter as a filling for toast, accompanied by a glass of warm milk (or coffee). For the following days, replace your banana toast with a banana smoothie blended with a mixture of ground wheat (oatmeal) and skim milk or soy milk. The next day, replace the liquid ingredients with greek yogurt, apple juice, and fruits as a 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) to avoid unwanted artificial sugar intake.
Menu idea for breakfast: You can immediately eat greek yogurt accompanied by toppings of fresh fruits (bananas, kiwi, strawberries, raspberry, or blueberry melons), beans, and granola for the idea of a filling fast breakfast. In addition, you can also add greek yogurt to your protein shake, like the example above.
6. Oatmeal
A bowl of oatmeal porridge contains high fiber, which can help you feel full longer. Oats are whole grains that go through the grinding process, and eating whole grains can reduce your risk of several diseases, including hypertension, high cholesterol, and type 2 diabetes. Oatmeal also contains lignans, a chemical compound that is associated with prevention of heart disease. In addition, oats are also rich in iron, magnesium and vitamin B complex. However, consider the composition of your ready-to-eat oatmeal. Ready-to-eat oatmeal must contain only one ingredient: whole wheat seeds. Avoid ready-to-eat oatmeal that contains high sugar and sodium, and is low in fiber.
Menu idea for breakfast: Slowly cooked until it is soft, savory or mixed with fresh fruit as a rising overnight oats snack, wheat provides a high supply of nutrients for your body. Or, you can mix your oatmeal porridge with apple juice and skim milk and chopped apples (or other fruit of your choice) for a more refreshing taste. Don't like breakfast too sweet? Replace fruit toppings with bovine eye eggs and avocado slices doused with salsa sauce, or exchange for grated cheddar cheese topping, sliced leeks and a pinch of paprika powder.
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