Best Breakfest Foods to start your day | Nutrition Tips
The next time you decide to go out of the apartment and have not eaten anything, remember that skipping breakfast can lead to overeating later in the day. You want your breakfast contains carbohydrates, fiber and a little protein. Your options are limitless. We bring you some of the foods that are excellent choices for breakfast.
Oatmeal
Oats are a natural source of beta-glucan. This is the kind of fiber that helps regulate cholesterol. Studies have shown that people who will enter beta-glucan, have lower levels of bad, and higher levels of good cholesterol. Oatmeal also contain omega-3 fatty acids, folic acid and potassium. They need only 15 minutes to cook, and any kind of cereal is a good choice, it is important not contain added sugars.
Yogurt
It also contains calcium and protein, which will keep you fuller for a longer time. Choose plain and full fat yogurt. Do not take fruit yogurt because they contain added sugars. I prefer plain yogurt rich fresh or dried fruit, add a little honey.
Wheat germ
A little wheat germ is enough to feel their health benefits. Just 2 tablespoons wheat germ will satisfy 15% of the recommended daily dose of vitamin E and 10% of the recommended daily dose of folic acid. People often do not get enough vitamin E, which is why wheat germ great way to increase your intake. Especially if you do not eat often nuts and seeds, two best sources of vitamin E. Wheat germ is very easy to include in your daily diet. I agree with almost all foods and you need to just sprinkle on his usual breakfast.
Grapefruit
One study found that people who ate half a grapefruit before each meal, quickly lose their excess weight. Grapefruit will enhance fat burning and a great act to balance insulin and blood sugar in the body. Grapefruit will hydrate your body, quickly fill you up and strengthen the immune system. Grapefruit can eat together with protein, such as yogurt or eggs. If you are taking any medication, first consult your doctor because grapefruit can interact with certain medications.
Banana
There is nothing so good as bananas, which will help prevent cravings for food in the afternoon. This fruit is one of the best sources of complex carbohydrates, and will keep you fuller for a longer time. Choose bananas, whose bark is still a little green. You can add them to your oatmeal as it will sweeten them naturally. Thanks potassium, bananas help in regulating blood pressure. Bananas are especially good for people suffering from hypertension.
Eggs
This used to be a bad reputation because one egg meets about 60% of the recommended daily intake of cholesterol. Eggs are an excellent source of protein and one of the few foods that naturally contain themselves in vitamin D. If you decide to enter only lean protein and reduce the intake of fat and cholesterol, eggs are a great choice for you. Experts advise that people with normal cholesterol levels do not eat more than 300 milligrams of cholesterol a day.
Butter Almond
If you do not eat eggs or dairy products, butter and almonds is a great alternative source of protein. It does not contain saturated fatty acids and very well go with an apple or banana. Nutritionally speaking, almond butter can be compared with peanut butter. One tablespoon contains about 100 calories. But almond butter contains less saturated fat and is a better choice for people who are sensitive or allergic to peanuts.
Watermelon
Watermelon is an excellent choice for the morning because you will start the day hydrating your body. Watermelon is one of the best sources of lycopene, a compound which found in red fruits and vegetables. It is important for vision, heart health and cancer prevention. Best of all is that watermelon contains only 40 calories per cup and is on the list of foods with negative calories. It's short, it means that the body during digestion watermelon consume more calories than you eat.
Linseed
Sprinkle ground flax seeds for his breakfast and he will become a great source of omega 3 fatty acids. Just 2 tablespoons of flaxseed will fully meet the daily need for omega-3 fatty acids. Linseed also contains fiber and lignans, an antioxidant which has been shown that it can reduce the risk of developing breast cancer.
Blueberries
Fresh or frozen are a great source of antioxidants. Studies have shown that regular consumption of blueberries may improve memory, motor skills and metabolism. Wild blueberries contain the highest concentration of antioxidants known as anthocyanins. Blueberries contain only 80 calories per cup so they can safely add it to your cereal or smoothie.
Strawberries
Strawberries are very healthy because they contain a lot of antioxidants and low in calories. One cup of strawberries meets your daily needs for vitamin C and also contains folic acid and fiber. Strawberries are good for the heart. One study found that people who eat 3 times a week strawberries have a lower risk of heart attack.
Coffee
Coffee makes a lot more except that you challenge. The coffee is associated with a lower risk for various diseases, particularly diabetes and prostate cancer. Studies have shown that coffee can extend lifespan. Catechins and antioxidants, which we find in coffee, your body will do wonders. However, it is best to drink coffee without sugar, whipped cream, cream or milk.
Tea
If you are not a coffee drinker, drink tea because it provides equally good health benefits. It contains less caffeine and hydrate the body better than coffee. Also, tea is an excellent source of antioxidants that strengthen the immune system. All teas contain antioxidants, but green tea is somewhat healthier. Studies have shown that five cups of green tea a day can speed up the metabolism and accelerate weight loss in the abdominal region.
Melon
Any fruit is a great choice for breakfast, and melon no exception. 4.1 melon contains only 50 calories and will satisfy the need for vitamins C and A, which are important for the health and beauty of skin. Just like watermelon, cantaloupe contains a high percentage of water, which means it will moisturize and keep for a long time sieves.
Kiwi
This small fruit contains about 65 milligrams of vitamin C per serving, which is almost the same as for orange. It is an excellent source of potassium and copper, and contains more fiber than bananas. Fiber is necessary for your digestive system running smoothly. One study found that two kiwis a day for a period of one month may reduce the incidence of constipation in people suffering from indigestion. Kiwi fruit is a delicious by itself, and you can eat it in combination with strawberries, bananas, or add it to a smoothie.
Orange Juice
Freshly squeezed orange juice is a great choice for breakfast. For even more nutritional benefits, buy freshly squeezed orange juice enriched with vitamin D. In addition to eggs, oily fish and fortified milk, orange juice is a source of vitamin D, which we find in a truly small number of foods. Increasing the intake of vitamin D is associated with a lower risk of osteoporosis, depression, and cancer. Do not drink more than one cup of orange juice because it contains no calories and sugar. Also, keep in mind that fruit juices are not a substitute for whole fruit in your diet.
Cranberry Juice
Cranberry juice can help prevent the buildup of bacteria in the area of the urinary tract. Cranberry juice can also speed up the passage of urinary tract infections. Studies have shown that cranberry juice promotes cardiovascular health, and preliminary studies have shown that it can help in the prevention of ovarian cancer. Like orange juice, cranberry juice, drink in moderation.
Raspberries
This summer fruit is an excellent source of antioxidants that reduce the levels of free radicals and the risk of cancer cells. Raspberries are an excellent source of fiber, vitamins C and K, which helps build strong bones. Although you can buy fresh raspberries all year, buy them only when they are in season, because then the cheaper and healthier due to the lower contribution of pesticides. Frozen raspberries contain almost the same nutritional properties as well as fresh.
Whole wheat bread
Carbohydrates are an essential part of breakfast, but it is important that you enter the complex carbohydrates. Simple rule to follow is to always choose whole grains. The same goes for bread, pastries, cereal and pasta. Whole grains contain more fiber and nutritional compounds from simple or refined. What you put on your bread is also not less important. If you eat it with jam or marmalade, your body will enter the empty calories. Eat it with eggs or butter almond.
Source: centar-zdravlja.net
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