20 breakfast options
Breakfast is considered more important than dinner, snack and even lunch. So you need to ensure that with the first meal of food in your body has got enough nutritional and nutrients.
It will help to feel great and work productively all day. Here are some options for a better breakfast for you and your loved ones!
Lowers cholesterol, contains fattyAcid omega-3, folic acid and potassium. Rich source of cellulose. Do not eat oatmeal with various additives, dyes and sweeteners. It is better to buy ordinary oatmeal and add fresh fruits, dried fruits, nuts or honey to it.
- Greek yogurt
This product contains almost twice as muchProtein than regular yogurt. He is very nutritious, and will give you energy for the whole day. It is better to choose low-fat yogurt without additives and if desired, add fresh or dried fruit there.
- Wheat germs
Two tablespoons of wheat germ contain 15% of the daily dose of vitamin E and 10% of the daily dose of folic acid. Wheat germ can be added to yogurt, cocktail, porridge or other dish.
Has a beneficial effect on the level of sugar and insulin in the blood. Contains antioxidants and has a positive effect on Immune system. It is good to combine with protein - yoghurt, eggs.
This fruit is very nutritious and contains a largeAmount of nutrients, such as carbohydrates and resistant starch. Banana can be cut into small pieces and added to the porridge, it will make it sweeter. It also contains potassium, which helps Reduce pressure.
Before they were avoided because of the high contentCholesterol, but now the eggs are back in the list of healthy foods, due to the high content of protein and vitamin d. As studies have shown, cholesterol does not have such a strong negative impact on the cardiovascular system, as we all used to think.
- almond oil
This product is a real storehouse of protein, especiallyUseful for those who do not consume milk and eggs. It can be well combined with whole grain bread or fruit. A rich source of monounsaturated (useful) fats.
Lycopene - a useful substance that is found in red fruits. Well affects the work of the heart and vision, serves Prevention of myocardial infarction. In addition, watermelon is very low-calorie and gives the body a large amount of liquid.
- flax seeds
Only 2 tablespoons of these seeds added to thePorridge or yogurt, will give 100% of the required daily dose of omega-3 fatty acids, useful for the cardiovascular system. Also contain fiber and antioxidants. However, they are not digested, so the seeds need to be ground in a coffee grinder or a special grinder for spices.
Fresh or frozen, this berry is simply a bomb with antioxidants. Regular use of blueberries Improves memory, Motor skills, normalizes blood pressure, positively affects metabolism.
One cup of strawberry contains a daily allowanceEssential to a person's vitamin C, as well as a large amount of folic acid and fiber. In addition, strawberry berries are a rich source of antioxidants, while it, like other berries, is harmless to the figure.
This drink not only helps to wake up, but also reduces the risk of developing certain diseases, such as diabetes mellitus and prostate cancer. Moreover, scientists are confident that moderate consumption of coffee can prolong life. It is better to drink coffee without sugar and with skimmed cream.
If you do not like coffee, you can drink tea. He also has a lot of advantages, among them - the content of catechin (antioxidant), and also lower than coffee, the level of caffeine. Tea improves metabolism and promotes weight loss.
This fruit will give you a beautiful silky skin, since even a quarter of melon contains a daily dose of vitamins c and a. Melon gives a feeling of satiety and saturates the body with moisture.
In one kiwi contains 65 mg of vitamin c (as muchThe same as in an orange). A rich source of potassium, copper, fiber. Improves metabolism. If you do not like the tart taste of kiwi, mix it in a fruit salad with a banana and strawberries.
- Orange juice
Few people know that orange juice isOne of the few sources of "solar" vitamin d. The necessary dose of this juice is 1 glass a day. Orange juice with sugar does not replace oranges, so do not exclude them from your diet.
- cranberry juice
- Cereal flakes
There is a huge selection of this product onMarket. Be guided by the fact that the ideal flakes should contain no more than 5 grams of sugar and not less than 5 grams of fiber. Rich in proteins and antioxidants.
Contains fiber, antioxidants, whichHelp fight cancer, vitamins c and k, which is useful for immunity and bones. Frozen raspberries can be consumed all year round, adding to cereals, smoothies and yoghurts.
- whole wheat bread
A known remedy for the prevention of diseases of the urinary tract. Has a beneficial effect on the cardiovascular system, there are also cases when cranberry juice intensifies the effect of some Drugs for cancer.
This type of bread contains at times more fiber and nutrients than the ordinary. In addition, it is these useful carbohydrates, from which it is best to start any day.
These 20 products can become the main ingredients for different combinations and dishes. With their help your breakfast will always be useful, varied and full of all the necessary vitamins.
Already after a short time, eating breakfast products from the list, you will notice significant improvements in health and energy supply for the whole day.
Share this article with your friends, even if they improve their diet!