The proper nutrients for breakfast and start your day
Erica Giovinazzo, a nutritionist at Clay Health Club and Spa in New York, said: "A good breakfast is a combination of good carbohydrates, fiber, and some proteins." Fortunately, breakfast options that combine the three nutrients there are many. In this article let's look at some healthy breakfast menu based on tips from experts.
Oatmeal contains beta-glucan fiber that can help lower cholesterol if consumed regularly. In addition, oatmeal is also rich in omega-3 fatty acids, folate, and potassium.
Steel-cut oats, which take about 15 minutes to cook, contain more fiber than rolled oats or fast-cooked oats. But whatever type you choose, certainly oatmeal is a good healthy breakfast option.
But avoid the type of oats that have been given the taste or sweetener, because it reduces the level of healthy. If you want a sweet taste in oatmeal, you can add milk or a little honey into the bowl, then add a few pieces of fruit and nuts.
If you want to lose weight, eat half a grapefruit before eating. A study revealed that this can make you slimmer faster because grapefruit fruit contains fat burner and a beneficial effect on blood sugar and insulin levels.
Grapefruit is also able to hydrate the body and boost your immune system. For a healthy breakfast menu, combine grapefruit with eggs.
There is no other healthy breakfast menu that has the ability as a banana in case to hold the desire to snack in the middle of the day. This delicious fruit-especially when the skin is still green-is one of the best sources of resistant starch, a healthy carbohydrate that makes you feel full longer.
Giovinazzo advises you to slice a banana and put it into a bowl of cereal or oatmeal. Bananas will add natural sweet taste so you do not need extra sugar.
In addition, thanks to the potassium content of bananas, this fruit becomes an excellent breakfast choice for people with high blood pressure.
Eggs are a good source of food if you are looking for protein and vitamin D. The cholesterol content of the eggs also has little effect on your blood cholesterol levels. Therefore, Giovinazzo says, "if you choose a full protein breakfast and do not want too much fat and cholesterol, then eggs are a good choice." The American Heart Association recommends limiting your cholesterol intake by 300 milligrams per day.
This fruit is the best way to hydrate the body in the morning. We all know that watermelon contains a lot of water, but unfortunately it is rarely known that this fruit is also one of the best sources of lycopene nutrition found in red fruit and vegetables. Lycopene is important to maintain eye health, heart, and prevent cancer.
In addition, watermelon has only 40 calories per cup size. This makes it a healthy food menu for those who plan to burn more calories to lose weight.
Small fruit dubbed "superfruit" has antioxidants in large numbers. In fact, studies have shown that eating blueberries regularly can help optimize your abilities, from memory, to motor, to the ability to control blood pressure and metabolism.
Blueberries are also lower in calories than most other fruits (only 80 calories per cup), so you can pile them into a bowl of cereal without worrying that the weight will go up again.
"Fruits of the berry species are superfood because they contain very much antioxidant and low calorie," Giovinazzo said. A bowl of strawberries, for example, already meets the daily needs of your vitamin C, while also containing lots of folic acid as well as fiber.
Strawberries are good for your heart too. A 2013 study proves that women who consumed more than 3 servings of strawberries or blueberries in a week experienced a reduced risk of heart attack over a period of 18 years. This is because strawberries resemble blueberries that contain abundant anthocyanins.
This furry-skinned fruit has about 65 milligrams of vitamin C in each portion-almost as much as oranges. Kiwis are also rich in potassium and contain more fiber per ounce than bananas. A study revealed that eating 2 kiwi fruit per day for 1 month can reduce constipation in people with irritable bowel syndrome.
To create a tasty healthy breakfast menu, you can mix the pieces of kiwi with chunks of strawberries and bananas in a smoothie or fruit salad.
The freshly squeezed orange juice is a delicious drink to enjoy in the morning. To gain additional nutritional benefits, you may choose a variety of genuine citrus juice products fortified with vitamin D. This supplemental nutritional juice is one source of food that can reduce the risk of osteoporosis, depression, and certain cancers.
Choose the type of orange you like to be juice, but limit the consumption of only 1 small glass a day. Fruit juice added with sugar has a lot of calories so it can not be used as a substitute for fruit.
Thus 9 healthy breakfast menus to start your day perfectly. With so many options available, you can change the breakfast menu every day so you can still meet the nutritional needs of the body on a regular basis without the need to feel bored.
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