The trend of a healthy lifestyle and proper nutrition is growing day by day. People are increasingly thinking about their health. The era of instant dinners is a thing of the past, today it is fashionable to eat only the right fresh foods, and it pleases. What is good to eat for breakfast? This is what we will talk about.
What kind of breakfast can be called full?
What is good to eat for breakfast? There are hundreds of thousands of recipes for a full breakfast, but you will not remember everyone, and you often do not have time to search. In preparing a healthy breakfast you need to know the principle. Knowing the list of useful products and their compatibility, you can improvise by creating something new every day. The most useful and versatile products are available to everyone. Eggs, tomatoes, cheese, herbs, cottage cheese, milk and, of course, cereals. It is advisable to eat fruit every day and not just for breakfast.
American pancakes or pancakes. Undoubtedly, everyone saw in the films how people eat small pancakes at breakfast. They are radically different from the usual pancakes. They are baked in a dry frying pan and in composition are more like pancakes, but without yeast. It is very tasty and nutritious.
Carbohydrate nutrition
What should a healthy breakfast be like? Proper nutrition should be balanced. It is important for the body to get the right amount of proteins, fats, carbohydrates, vitamins.
Complex carbohydrates are very useful and have a complex chemical composition, the absorption of which takes a lot of time. This allows you to do without sandwiches and snacks between meals. You can distinguish between slow and fast carbohydrates by paying attention to the glycemic index, the lower it is, the better. Eating the right carbohydrates ensures even insulin production, and he, in turn, is responsible for converting excess carbohydrates into fat cells. An unbalanced diet leads to jumps in insulin and, as a result, to excess body fat.
Sweet pastries and flour products do not contain fiber and bring only short-term saturation. Hunger will come again and again, cakes, ice cream, cakes, rolls, sweet and alcoholic drinks do no good, but the extra weight is guaranteed. Therefore, a croissant for breakfast is, of course, glamorous, but not useful.
A large amount of fiber is found in vegetables and fruits, legumes and nuts. The trick is that fiber is practically not broken down by the body, so the feeling of satiety is longer. Plus, fiber is very useful, it removes toxins and cleans the entire digestive system. Vegetable salads with lots of greens, tomatoes and eggs seasoned with vegetable oil saturate well and do not create a feeling of heaviness.
Oatmeal - Queen of Breakfast
What is good to eat for breakfast? Freshly cooked oatmeal with dried apricots or pumpkin will be a wonderful breakfast and will appeal to all family members. This is the perfect combination. Oatmeal is full of complex carbohydrates, and pumpkin is the most powerful source of fiber. Many will say that oatmeal is boring, but often a person simply does not know how to combine it with other products. For example, oatmeal with cottage cheese is amazingly delicious. You can add raisins and honey, then each child will gladly eat his healthy breakfast.
Healthy breakfast cereals
To get the maximum benefit from cereals, it is recommended not to cook, but to steam. So in the cereal retains all the useful vitamins. Rough food is good for digestion in general, and not only. Solid teeth are also needed for healthy teeth and gums. However, only the most dedicated devotees are ready to eat such a breakfast. Millet porridge is very nutritious and healthy. It affects the metabolic processes and contains vitamin D, which is responsible for strengthening hair and nails. In addition, this porridge has a record high amount of potassium, which strengthens the heart. Combined with milk, this is just a great breakfast option.
Barley porridge. In the old days it was very much appreciated and got its name from the word "pearl", that is, pearls. This porridge is just the perfect product in every way. The chemical composition of cereals provides nutrition to the brain, increases stamina and strengthens the immune system. This porridge also contributes to the production of collagen, which helps to maintain youth. Of course, it is impossible not to mention rice. Boiled rice served with vegetables is ideal for breakfast. Rice refers to complex carbohydrates, and is also rich in vitamins, contains iodine, zinc, thiamine and other elements. Among other things, rice is considered low-calorie food and does not harm the figure.
What is good to eat for breakfast? The world-famous barley groats has earned its popularity due to the combination of excellent taste and a large number of vitamins. It is included in all types of therapeutic diets and has no contraindications. You can eat it at any time, even for breakfast, even for dinner. Barley porridge maintains harmony and improves complexion, has a beneficial effect on the liver and blood vessels.
Breakfast options
Everyone knows the fact that breakfast is considered the most important meal. A healthy diet is very important for our health . Breakfast should be tight and light so that after eating it does not make you sleepy. Often people have breakfast with a cup of coffee and a sandwich, but this is not right. Food should be full and rich in vitamins and minerals. A wholesome breakfast, proper nutrition is a guarantee of a productive day.
In the traditional view, a healthy breakfast is oatmeal and green tea, but this is not at all. Fruit salads and smoothies will give a boost of energy and give the figure harmony. The pulp of oranges, bananas and kiwi is an explosive cocktail for a cheerful day. You can add to breakfast bread with beaten cottage cheese and berries.
Below you will find some healthy breakfast options.
Sweet breakfast
Cottage cheese is a universal product, it can be combined with almost all types of fruits. It is very tasty and healthy. Often people refuse to eat breakfast because they can’t eat heavy food, even eggs, in the morning. In this case, the cottage cheese, combined with melon, sunflower or sesame seeds and honey, will be a wonderful breakfast. Melon restores water balance, seeds give the right dose of vegetable oils that are good for digestion, and cottage cheese and honey complement the taste.
Protein breakfast
However, not everyone loves sweets. For meat-eaters and lovers of culinary delights you can cook omelet for breakfast with chicken, vegetables and slices of bread. For those who reject fried foods, there is one trick. A couple of eggs need to be beaten with one hundred grams of milk, a little more can be added, add greens and pour into a sealed bag. Boil water, tie the mixture in another bag for fidelity and dip in boiling water for twenty minutes. The taste is divine, calorie content is low, and the benefits are high.
The fastest breakfasts
Often the rhythm of life reaches a frantic pace, and a person sacrifices time for breakfast to sleep for an extra minute. This is familiar to everyone. However, you can have breakfast very quickly, or rather make breakfast and, possibly, take it with you.
Oatmeal in a jar. It is very tasty, easy and nutritious. In the evening, you need to fill the jar with one-third of oatmeal, one-third of fruit or berries and pour yogurt. Close and refrigerate. In the morning, you just need to get a delicious breakfast ready .
Buckwheat. This cereal is dietary and very useful, especially if you do not boil it, but steam it with boiling water. All proportions are preserved, as when cooking. You need to pour the cereal with boiling water or hot broth and wrap the container, organizing something like a thermos. In the morning, a warm breakfast is ready.
Microwave breakfast
The first assistant in the kitchen is a microwave. It saves time and allows you to prepare breakfast in the evening, and warm up in the morning. You can also cook your favorite hot sandwiches. Not very healthy, but insanely tasty. Homemade sandwiches with cheese and herbs or with onions and tomatoes and feta cheese are much tastier and fresher than purchased fast food.
A delicious and healthy breakfast is served in the microwave. Recipes are presented below.
Egg in the cup. An egg is broken into a ceramic cup or bowl and covered with a special plastic cap for microwave ovens. You can add chopped green onions, greens, slices of ham or meat to the egg. Fast, tasty and healthy.
Apple Mix You need to grate an apple, add a little granola and cinnamon, lovers of sweets can flavor breakfast with honey. All ingredients must be mixed and put in the oven for a couple of minutes. Such a breakfast diversifies the diet, and cinnamon helps to make the figure slimmer.
The most wholesome breakfast: champions food
A light breakfast in the form of a cocktail consisting of vitamin products will make it possible to have a quick and healthy breakfast. You need a hand blender, it takes two minutes to cook for a maximum. You need to cook a few twigs of greens, which you like, spinach, parsley, cucumber grass will be a good choice, everything will be filled in half with yogurt, and the rest will be filled with mineral water. You can also add crushed pine nuts. This mixture invigorates the body and activates the entire body.
What is the most healthy breakfast? A super-energetic cocktail consisting of yogurt, fresh fruit, orange juice and crushed ice. You should take all these components in a proportion of half a glass and add a couple of tablespoons of germinated wheat germ. The components killed in the blender are a real find for vegetarians and people leading an active lifestyle.
Combine one glass of fruit or berries and two glasses of milk with half a glass of pudding. Add a glass of crushed ice and beat thoroughly with a blender. The cocktail is rich in vitamins, carbohydrates, proteins and fiber, drunk in the morning, it perfectly satisfies hunger and gives a surge of strength.
Hearty Breakfast Sandwiches
As you already know, soft white bread does not saturate, but it can be combined with foods rich in fiber and giving strength and energy. You can give a slice of bread an appetizing look with a toaster or in the old fashioned way, in a frying pan.
Some sources advise in the morning to eat sandwiches with peanut butter, but keep in mind that peanuts are not digested and not absorbed by the body. This is perhaps the only nut that has practically no benefit. It is better to grease the bread with butter and put a slice of cheese. Sandwiches with noble varieties of fish are incredibly tasty in combination with fresh cucumbers or olives. Supplement a cup of coffee with such a sandwich, saturation will be long, there will be enough energy until lunch. Fish is rich in omega-3 fats, which stimulate brain function.
Today, not everyone can afford expensive fish for breakfast, especially a large family. It is recommended that you drink one capsule of fish oil every day.
Now you know what a delicious and healthy breakfast is. The diet should be correct, complete. This is one of the main components of our well-being. Do not neglect this. Be healthy!