Although you may have heard that breakfast is not necessary for everyone.
In fact, skipping breakfast may be better than eating unhealthy foods during breakfast.
You can read about the worst breakfast food here:
However, eating the right foods can bring energy and prevent you from overeating during the rest of the day.
Here are 12 best foods you can eat in the morning.
1. Eggs
There is nothing to discuss about egg is healthy and delicious food.
Studies have shown that eating eggs in breakfast increases satiety and decreases the amount calories in the next meal, help maintain blood sugar and stable insulin levels .
In one study, men ate eggs or bread at breakfast. They feel more satisfied after eating eggs and consume less calories in the rest of the day .
In addition, egg yolks contain lutein and zeaxanthin. These antioxidants help prevent eye diseases such as cataracts and macular degeneration .
Eggs are also one of the best sources of choline, which is very important for brain and liver health .
They also have high cholesterol, but do not increase cholesterol levels in most people. In fact, eating eggs can reduce the risk of heart disease by changing LDL shape, increasing HDL and improving insulin sensitivity .
Moreover, three large eggs provide about 20 grams the protein High Quality.
Eggs are also very versatile. For example, boiled eggs made into a delicious breakfast, can be prepared in advance.
Summary : Eggs are high in protein and some important nutrients. Eggs promote satiety and help you eat fewer calories.
2. Greek yogurt
Greek yogurt is smooth, nutritious and delicious.
Prepared by stretching the milk (whey) and other liquid from curd, creating a smoother yogurt, concentrating more protein.
Protein has been shown to reduce hunger and have a higher thermal effect than fat or carb .
The term "thermal effect" is related to an increase in metabolic rate that occurs after eating.
Yogurt and other dairy products may also help with weight control, as they increase hormone levels that promote satiety, including PYY and GLP-1 .
Fat-rich yogurt also contains conjugated linoleic acid (CLA), which can increase fat and reduce the risk of breast cancer .
Certain types of Greek yogurt are a source of quality probiotic as good as Bifidobacterium , help the intestines healthy. To ensure yogurt contains probiotics, look for the phrase "contains live and active microorganisms" on the label .
Try Greek yogurt with shredded fruit or berries to increase vitamin, mineral and fiber content during meals.
Summary : S Greek yogurt has a high protein content, helps reduce appetite and can help with weight loss. Some types also contain probiotics.
3. Coffee
The coffee is a great drink to start the day.
It contains a lot of caffeine, which is shown to improve mood, alertness and mental activity.
Even small amounts of caffeine can achieve these effects .
An analysis of 41 studies showed that the most effective dose was 38-400 mg daily to maximize the benefit of caffeine while reducing side effects .
That number is about 0.3 to 4 cups of coffee every day, depending on its strength .
Caffeine has also been shown to increase metabolic rate and fat burning. In one study, 100 mg of caffeine daily helped burn 79-150 calories over a 24-hour period .
Coffee is also rich in antioxidants, reducing inflammation, protecting circulating cells in blood vessels, reducing diabetes and the risk of liver disease .
Summary : Having a cup of coffee is a great way to start your day. Caffeine contains which can improve mood, mental activity and metabolism.
4. Oatmeal
Oatmeal is the best breakfast option for cereal lovers.
It is made from oats, containing unique fiber called beta-glucan. This fiber has many impressive health benefits, including lowering cholesterol .
In addition, beta-glucan is a viscous fiber that increases satiety. One study showed that beta-glucan increased the concentration of PYY "saturated hormone" and the higher dose was most effective .
Oats are also rich in antioxidants, helping to protect fatty acids from being damaged. These antioxidants may also help protect cardiovascular health and lower blood pressure .
Oats do not contain gluten But they are often processed in cereal-like establishments with gluten. Researchers have discovered that most oats are actually mixed with other grains, especially barley .
Therefore, people who are sick or intolerant to gluten should choose oats that are certified gluten-free.
A cup of cooked oatmeal contains about 6 grams of protein, not as beneficial as a richer breakfast. Oatmeal made from cut oats provides nearly twice the amount of protein.
To increase the protein content of oatmeal during breakfast, mix it with milk instead of water or eat with eggs or a piece of cheese.
Summary : Oatmeal rich in beta-glucan reduces cholesterol and increases satiety. It also contains antioxidants.
5. Particles
Chia seeds very nutritious.
They are also one of the sources fiber good.
In fact, one ounce (28 grams) of chia seeds provides 11 grams of fiber per serving.
Moreover, part of the fiber in chia seeds is viscous fiber.
Absorbed viscous fibers country , increase the amount of food moving through the digestive tract, help you feel full and satisfied .
In a small study, people who had divided diabetes during 12 weeks had reduced hunger, along with improving blood sugar and blood pressure .
Split seeds also have many antioxidants. They protect cells from unstable molecules called free radicals, created during metabolism .
In another study of diabetics, chia seeds reduced the signs of CRP inflammation by 40%. Increasing CRP is a major risk factor for heart disease .
However, a serving of split nuts provides about 4 grams of protein, which may not be the optimal breakfast.
This is a recipe for chia seed pudding containing more than 25 grams of protein.
Seeded pudding is rich in protein
Ingredient:
- 1 ounce (28 grams) of dry split seeds.
- 1 tablespoon whey powder milk powder.
- 1 cup of coconut milk or milk almond .
- Half a cup of berries.
- Stevia sweet grass or other sweetener to taste if desired.
Guide:
Put all ingredients in the bowl and mix well. Cover and allow to cool for at least an hour.
Summary : Split seeds are high in fiber and contain antioxidants that can reduce inflammation and reduce the risk of disease.
6. Berries
Popular included blueberry , red raspberry, Strawberry and black raspberries.
They contain little Street more than most fruits, but more fiber. In fact, red raspberries and black raspberries each provide impressive fiber with 8 grams per cup.
Moreover, a cup of berries contains only 50-85 calories, depending on the type.
Berries also contain antioxidants called anthocyanins, which help protect the heart and may slow down aging .
Berries have been shown to reduce signs of inflammation, prevent blood cholesterol from oxidizing and keep circulating cells in healthy blood vessels .
The best way to add berries to your breakfast is to eat them with Greek yogurt or cottage cheese.
Summary : Berries are high in fiber and low in calories. They are also rich in antioxidants that can reduce the risk of disease.
7. Nuts
They are great supplements for breakfast because they help to bring a feeling of fullness and prevention weight gain .
Although nuts are high in calories, many studies show that you don't absorb all the fat in them.
In fact, your body only absorbs about 129 calories from 28-50 grams of almonds (1 ounce) .
This may also be true for some other nuts, although at this point only almonds are tested.
Furthermore, seeds have been shown to improve risk factors for heart disease, reduce insulin resistance and reduce inflammation .
All nuts also have good levels of magnesium, potassium and monounsaturated fat.
In addition, Brazil nuts are one of the best sources of selenium. In fact, just two Brazilian lymph nodes provide over 100% of the recommended daily selenium intake .
Nuts are also beneficial for people with diabetes. In one study, replacing a portion of carbs with 2 ounces of nuts reduced cholesterol and blood sugar levels .
Sprinkle on Greek yogurt, cottage cheese or oatmeal 2 tablespoons chopped chestnuts to bring crisp and aromatic flavor and increase the nutritional value of breakfast.
Summary : Nut filling, this nutrient-rich food can help reduce the risk of heart disease and improve blood sugar control.
8. Green tea
It contains caffeine, which improves mood and alertness and increases metabolic rate .
Green tea provides only 35-70 mg of caffeine per cup, equal to half of coffee.
Green tea may be particularly helpful in fighting diabetes. Assessment of 17 studies showed that people drinking green tea reduced blood sugar and insulin levels .
It also contains an called antioxidant can protect the brain, nervous system and heart from damage .
Summary : Green tea has many health benefits. It contains an antioxidant called EGCG, which benefits the brain and nervous system.
9. Smoothie p the protein
Another great way to start your day with vitamins or protein smoothies.
Some protein powders can be used, including whey , eggs, soybeans and bean proteins.
However, whey protein is best absorbed by the body .
It has also been studied the most, and has some health benefits. Also, reduce appetite than other types of protein .
A study compared four protein-rich meals. They found that the whey protein diet reduced the cravings the most and reduced the amount of calories consumed in the next meal .
In addition, whey protein can help reduce blood sugar when used as part of a carb-containing meal. It can also maintain muscle mass during the process weight loss and aging .
Regardless of the type of protein powder used, protein-rich vitamins can fill you up and feel satisfied. Add fruits, vegetables, nuts or seeds to provide fiber and antioxidants.
Summary : Protein smoothies are an excellent protein-rich breakfast option that helps to increase satiety and help stabilize blood sugar.
10. Fruit
All fruits contain vitamins, potassium, fiber and are relatively low in calories. A cup of chopped fruit provides about 80-130 calories, depending on the type.
Citrus fruits are also rich in vitamin C. In fact, a large orange provides more than 100% of the recommended daily intake of vitamin C.
Fruit also makes you full, due to high fiber and water content .
Combining fruit with eggs, cheese, cottage cheese or Greek yogurt for a balanced breakfast will help you maintain your strength for a few hours.
Summary : Fruits are a good source of vitamins, potassium and fiber. It also contains antioxidants that can help reduce the risk of disease.
11. Flax seeds
They are rich in viscous fiber, which helps you feel full for several hours after eating .
Flaxseed can also improve insulin sensitivity and reduce blood sugar, as well as protect against breast cancer .
Two tablespoons of flax seeds contain 3 grams of protein and 4 grams of fiber.
Try adding flax seeds to Greek yogurt, cottage cheese or vitamins to increase your fiber and antioxidant content in your breakfast.
Just be sure to pick up the crushed flax seed or you can crush it yourself, because your intestine cannot absorb whole grains and will simply go through the digestive system.
Summary : Flax seeds contain viscous fiber, which helps you feel full. They can also improve insulin sensitivity and reduce blood sugar.
twelfth. Cheese Cottage
It has a high protein content, increases metabolism, creates satiety and reduces ghrelin "hungry hormones" .
In fact, cottage cheese shows a feeling of fullness and satisfaction like eggs .
Whole cream cottage cheese also contains conjugated linoleic acid (CLA), which can promote weight loss .
1 cup of cheese provides 25 grams of impressive protein. Add berries, flax seeds or chopped seeds to increase nutrition.
Summary : Cottageage with high protein content enhances satiety and increases metabolic rate.
Main message
Breakfast or not is a personal choice.
If you eat breakfast, be sure to start the day by immediately charging your body with healthy and nutritious foods.
