Four elements of a healthy breakfast, eight kinds of food, start a healthy day! With net red French breakfast recipe
Eat a nutritious and healthy breakfast, and you will have vitality and good results at work for a day. The Chinese and Western breakfasts we often eat are generally oily, and we can’t wait to eat the calories our body needs for a day after eating one. Especially for some friends who plan to start losing weight, or are already in the weight loss stage, the importance of breakfast cannot be ignored. Eating the right foods for breakfast can help you achieve your weight loss goals, but eating the wrong foods can make you fall short of your goals. How to start a healthy day with breakfast? Quickly refer to the following four elements plus eight kinds of food, let yourself eat healthier!
Let’s take a look at the four elements of a healthy breakfast:
Cereal-based breakfast
Cereals are rich in carbohydrates, which provide you with the calories you need in the morning and enhance your learning ability and work efficiency. Whole grain foods include whole wheat bread, oatmeal, wheat bran, red and brown rice, etc.
high fiber
Dietary fiber has many benefits. It can help lower blood cholesterol, improve gastrointestinal health, help prevent constipation, stabilize blood sugar levels and increase satiety, which can avoid overeating. High-fiber options for breakfast include whole grains, beans, nuts, fruits, and vegetables.
Low glycemic index (Glycemic index)
Foods with a high glycemic index, such as white toast, white porridge, and cakes, are delicately processed, which can easily cause blood sugar to rise quickly and then drop quickly, thus leading to symptoms such as unstable blood sugar, hunger, fatigue, and lack of energy. For breakfast, it is recommended to choose foods with a low glycemic index, such as cereals, beans, fruits and milk.
low in saturated fat
Excessive intake of saturated fat (bad fat) foods, such as bacon, sausage, pastry bread and fried food, will increase harmful cholesterol and increase the chance of cardiovascular disease. Choose foods that contain unsaturated fats (good fats), which are heart-healthy, such as nuts, vegetable butter, avocado, tuna, flaxseed, and eggs.
After understanding the four major elements, let's take a look at the eight major foods that are good for our body and suitable for breakfast!
Eggs containing a lot of protein, vitamins and minerals can not only provide important nutrients for the human body, but also help increase the feeling of fullness when losing weight. It is very suitable for breakfast and can help reduce hunger throughout the day. One of the great things about having eggs for breakfast is the variety of variations you can make, whether they are boiled, poached, scrambled or steamed.
The golden yellow wheat germ can be said to be the most nutritious part of wheat. It is rich in vitamins, minerals, and a lot of dietary fiber, which can prolong the digestion time after eating. It is less likely to be hungry when losing weight, and it can also help Stabilize blood sugar after meals. There are many ways to add wheat germ to breakfast, such as sprinkled on salad or yogurt, or added to various beverages.
If you like sweets for breakfast, such as sweetened cereal, replace them with sweeter bananas for weight loss! Bananas are rich in dietary fiber. An ordinary-sized banana can provide 3 grams of dietary fiber, which can meet 12% of the daily recommended intake. After eating, you will feel full for a long time, and the sweet taste is also delicious In line with the taste of foodies. Cutting bananas into small pieces is also delicious with yogurt.
The yogurt here refers to the sugar-free yogurt without added sugar, and the thicker Greek yogurt is the most suitable. Yogurt, like eggs, is very rich in protein and can provide adequate nutrition. Yogurt generally has a short shelf life, and unused yogurt can also be used to make sauces and drizzled over salads or meat dishes for lunch or dinner.
Berries such as blueberries and strawberries have high nutritional density, but they are not high in calories and sugar, and they are also rich in dietary fiber. They are considered to be a kind of fruit that is less likely to cause obesity, so they are very suitable as part of breakfast. The berries can be washed and eaten directly, or added to yogurt, salads and other foods, or can be made into smoothies to drink!
In many recipes, grapefruit is added as an ingredient, because it is not high in calories and has a relatively low sugar value. It is a fruit with very balanced nutrition. Cut the grapefruit for breakfast and eat the pulp directly, or peel the grapefruit and cut it into small pieces and put it in salads, yogurt, or make delicious smoothies with berries.
Kiwifruit, which is loved by many people, is rich in vitamin C, K and potassium, and also contains a lot of dietary fiber. 1 cup (177g) of kiwifruit can meet 21% of the recommended daily intake of dietary fiber. In addition to dietary fiber, kiwifruit is also rich in enzymes, both dietary fiber and enzymes can promote gastrointestinal motility and help digestion.
Drinking coffee with breakfast can increase the body's metabolism, and at the same time, the caffeine in coffee can refresh the mind and help start the day with vitality! The editor recommends drinking only black coffee without adding sugar, creamer and other auxiliary materials, so as to avoid extra sugar intake and maximize the nutritional value of coffee.
Next, the editor will teach you how to make a must-love banana egg pancake, to enrich your breakfast choices!
- Ingredients (for 2 people)
Two bananas (preferably riper and softer), two eggs, and some cream;
Steps (about 5 minutes)
Mash the bananas with a fork and spoon into a puree;
Add eggs and mashed bananas and stir together;
Heat the pan and add a little butter to make it more fragrant (cream can be added or not), and fry on both sides;
A delicious, healthy and nutritious breakfast is ready;
Is it very simple? And after making it, the appearance is extremely high, especially suitable for taking photos and sending them to friends to show off! The combination of bananas and eggs makes this dish not only delicious, but also full of rich and balanced nutrition. While eating happily, the body also gets the supplements it needs! Are you particularly excited? Foodies, hurry up and prepare the ingredients, let’s make it at home!
Family Food Column