Four elements of healthy breakfast, eight kinds of food, start a healthy day! Internet celebrity French breakfast recipe
Eat a nutritious and healthy breakfast, and you will have vitality and good results at work all day. The Chinese and Western breakfasts we often eat are generally oily, and we can’t wait to eat the calories needed by our body for a day. Especially for some friends who plan to start losing weight, or are already in the stage of losing weight, 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 miss your goals. How to start a healthy day at breakfast time? Quickly refer to the following four elements and eight kinds of food, so that the more you eat, the healthier you are!
Let’s take a look at the four elements of a healthy breakfast:
Cereal-based breakfast
Cereals are rich in carbohydrates, providing you with the calories you need in the morning, enhancing learning ability and work efficiency. Whole grains include whole wheat bread, oatmeal, wheat bran, red rice, and brown rice.
high fiber
Dietary fiber has many benefits, helping to lower blood cholesterol, improve gastrointestinal health, help prevent constipation, stabilize blood sugar levels, and increase satiety, which prevents overeating. High-fiber options for breakfast include whole grains, legumes, 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, so that blood sugar can easily rise and fall quickly, resulting in 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, puff pastry, and fried foods raises bad cholesterol, which in turn increases the risk of cardiovascular disease. Choose foods that contain unsaturated fats (good fats), which are good for your heart, such as nuts, plant-based butter, avocado, tuna, flaxseed, and eggs.
Knowing the four elements, let's take a look at the eight foods that are beneficial to our body and suitable for breakfast!
Eggs that contain a lot of protein, vitamins and minerals can not only provide important nutrients for the human body, but also help increase satiety when losing weight. It is very suitable for breakfast and can help reduce hunger throughout the day. One of the benefits of having eggs for breakfast is the variety of cooking variations you can make, whether it's hard-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. Stabilize blood sugar after meals. There are many ways to add wheat germ to breakfast, such as sprinkling it on a salad or yogurt, or adding it to a variety of beverages.
If you like a sweet treat for breakfast, such as sugar-sweetened cereal, replace it with a sweeter-tasting banana for weight loss! Bananas are rich in dietary fiber. A normal-sized banana can provide 3 grams of dietary fiber, which can meet 12% of the recommended daily intake. After eating, you will feel full for a long time and have a very sweet taste. Meet the taste of foodies. It is also delicious to eat with yogurt cut into small pieces.
The yogurt here refers to the sugar-free yogurt without added sugar, among which the thicker Greek yogurt is the most suitable. Like eggs, yogurt is very rich in protein and can provide sufficient nutrition. Yogurt generally has a short shelf life, and the endless yogurt can also be used to make sauces and drizzle over salads or meat dishes for lunch or dinner.
Berries such as blueberries and strawberries have high nutrient density, but they are not high in calories and sugar, and they are also rich in dietary fiber. They are considered to be less fattening fruits, so they are very suitable as part of breakfast. The berries can be eaten directly after washing, or added to yogurt, salads and other foods, or made into a smoothie to drink!
In many recipes, grapefruit is added as an ingredient because it is not high in calories and has a low sugar value. It is a fruit with very balanced nutrition. Cut the grapefruit to eat the pulp directly at breakfast, or after peeling the grapefruit, cut it into small pieces and put it in salads, yogurt, or mix it with berries to make a delicious smoothie.
Favored by many, kiwifruit is rich in vitamins 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 at breakfast can increase your body's metabolism, while the caffeine in coffee can refresh your mind and help start your day with energy! The editor recommends only drinking black coffee, without adding sugar, creamer and other accessories, so as to avoid extra sugar intake and maximize the nutritional value of coffee.
Now, I will teach you how to make a banana egg pancake that food lovers will love to enrich your breakfast choices!
- Ingredients (for 2 persons)
Two bananas (preferably riper and softer), two eggs, moderate amount of cream;
Steps (about 5 minutes)
Mash the bananas with a fork and spoon;
Add eggs and mix with mashed banana;
Heat the pan and add a little cream to make it more fragrant (cream can be added or not), and fry on both sides;
Delicious, healthy and nutritious breakfast is ready;
Is it very simple? And the appearance after making it is very high-value, especially suitable for taking pictures and sending them to friends to show off! The combination of bananas and eggs makes this dish delicious and full of rich and balanced nutrients. While we are happy to eat, our bodies also get the needed supplements! Are you particularly excited? Foodies, hurry up and prepare the ingredients and make them at home!
Family Food Column