best healthy breakfasts for every day
The idea of porridge with milk was supported by almost all scientists. They believe that any liquid food is the most useful for breakfast, and soups are even better. They are absorbed faster and do not provoke heaviness in the stomach. But as for other items of the “useful list”, a dispute broke out among experts. Some nutritionists say that ready-made breakfasts – muesli, cereals, instant cereals – contain a lot of sugar, as well as artificial additives.
Yogurt is also called useless for breakfast – according to experts, beneficial bacteria, once in the aggressive environment of a hungry stomach, are quickly destroyed, and the benefits simply do not reach the intestines. Nutritionists agree with the rest of the points and made up a menu for the week.
Eggs in any form
A chicken egg contains up to 14% of the daily protein intake, a large supply of essential amino acids, without which the normal functioning of the body is impossible. And also the main vitamins and minerals, as well as antioxidants, which help against many diseases. For breakfast, you can boil hard-boiled eggs or cook, for example, eggs benedict or scrambled eggs with various additives. Other egg recipes can be found here.
Muesli or granola
Yes, ready-made muesli is not the most useful thing in the world. To do this, you need to soak oatmeal flakes in water or milk, and when they swell, just add fresh berries, fruits, a handful of nuts and a spoonful of honey or jam to them. Cooking granola is also easy.
a step-by-step recipe for cooking can be found here .From it you can make cheesecakes, casseroles or just eat with honey, fruits or dried fruits. And if you beat cottage cheese in a blender with your favorite fruits and berries, you get an excellent curd mousse that can be spread on bread.
Yes, don’t be surprised. A sandwich is a great breakfast. In addition, it is also the fastest. Only if you make it without white bread and it is not clear what kind of sausage. Spread grated cottage cheese with herbs on it, and put a piece of boiled meat on top – what’s the harm in that? By the way, we have already told the recipes for various sandwiches, you can read them here and here.
Pancakes, pancakes, pancakes
With bananas, chocolate, apples, sour cream, honey and jam – what could be better with a cup of tea with lemon in the morning? This, of course, is not as easy to prepare as sandwiches, but it is also not so difficult. Learn how to make pancakes here. Fritters, by the way, can be made not only from dough – from carrots, for example, or any other vegetables. And pancakes for a change can be made multi-colored, the recipe is here.
Whole grain porridge
The key word here is whole grain. Therefore, the steamed mixture from the bag will not roll. But oatmeal or buckwheat is very much yes. Rice will also work if you cook it with milk – just like in childhood, yeah. If there is no time to cook porridge in the morning, just steam the cereal overnight in a thermos. By the way, we have already told you about cereals, both sweet and salty, recipes can be found here.
Meat with vegetables
Suddenly, yes. But we are not talking about fatty pork chop and fried potatoes now. We are talking about boiled lean meat and boiled vegetables – this is an excellent option for a protein breakfast. In extreme cases, meat and vegetables can not be boiled, but baked. We have already told you about how to properly bake vegetables, you can learn more about this here.
You can’t starve!
Even if you want to lose weight and try to “save” every calorie, you should not give up breakfast. The lack of a morning meal can cause uncontrollable “short”, which, as a rule, manifests itself in the evening. This is due to the fact that for the smooth operation of the appetite control system, certain intervals between meals are important, in particular at night – about 10-12 hours.
If it increases, the level of the hormone ghrelin in the stomach rises, which provokes a decrease in the metabolic rate and increases the feeling of hunger. Therefore, those who ignore breakfast, as a rule, catch up at lunch and before bedtime, and this will certainly affect the figure. But by starting to eat breakfast and controlling the calorie content of what you eat during the day, you can lose an average of up to 4-5 kg per month, depending on your initial weight.
Food in balance
For breakfast to benefit your health and figure, your table should have dishes containing complex carbohydrates, the right fats and proteins. In this case, you will receive the necessary building material for cells, and vitamins, and energy, and a feeling of satiety.
In addition, breakfast is a good reason to please yourself with a bar of chocolate or other high-calorie treat. This is due to the fact that in the morning the pancreas works in full force, and after four in the afternoon its activity begins to decline. So sweets eaten in the evening will go straight to fat reserves. However, do not think that you can eat as many high-calorie foods as you like for breakfast. Your favorite sweets should account for no more than 120-150 kcal.