Breakfast is an indispensable meal for each of us, it provides energy after a long night and kickstarts metabolism in the body. Therefore, choosing good foods for breakfast is essential and important. Healthy breakfast foods will help the body function well and full of energy. The hot summer sun will make the body lose more water and energy, so what should be eaten in the summer to ensure a healthy body. Together PASTA FRESCA SAIGON Learn about 7 healthy breakfast foods in the article below.
7 Healthy Breakfast Dishes
Egg
One of the 7 healthy breakfast foods that can be mentioned is eggs. Eggs are rich in protein, vitamins and minerals, and are a great source of energy. Thanks to the high protein content, eggs can help with weight loss and reduce appetite when taken in the morning.
According to a study in adults, replacing breakfast bread with eggs reduced weight by more than 65% and waist circumference by 34% in just 8 weeks. In addition, another study in overweight women showed that eating eggs for breakfast increased feelings of fullness and reduced food intake during the day.
Eggs can be cooked by different methods such as boiled, fried or fried. Try combining eggs and favorite vegetables to prepare a delicious and nutritious breakfast.
Vegetable Salad
What should I eat for breakfast in the summer? Surely you can not ignore it's vegetable salad. Salad is a food that contains a lot of fiber, essential vitamins and minerals for the body, The use of salad in combination with other tubers helps to provide a lot of protein, vitamins, fiber, healthy fats ... for the body. In 100g of salad contains up to 90g of water, so this must be the right breakfast dish on summer days for you. Using vegetable salad for breakfast also helps with weight loss and stimulates the digestive system to help the digestive process go more smoothly.
Oatmeal Porridge – 7 Healthy Breakfast Foods
Oatmeal is considered one of the 7 healthy breakfast foods. With an abundant supply of B vitamins, essential minerals for the body, when using oatmeal in the morning, it will help you feel full quickly, but the amount of energy provided to the body is still enough for both activities. morning. In addition, oatmeal does not contain fat, so this is a very good food for weight loss and reducing cholesterol in the body.
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Banana
One of the healthy breakfast foods that can be mentioned is bananas. With the abundant starch that bananas provide, they will be very good for the body and help you stay fuller for longer. The content of fiber, vitamins and minerals necessary for the body in bananas is very much, so using bananas in the morning makes your body full of energy. You can make bananas with oatmeal or cereals to make your breakfast nutritious. The addition of bananas every day helps you increase the amount of potassium in your body and helps lower blood pressure.
Chia Seeds – 7 Healthy Breakfast Foods
One of the best sources of fiber in the 7 healthy breakfast foods is chia seeds. In 28g chia seeds provide 11g fiber for the body in each serving. Moreover, part of the fiber in chia seeds is viscous fiber, they help absorb water and increase the volume of food passing through the digestive tract, helping to keep you full for a long time.
In a small 12-week study, patients with diabetes who ate chia seeds reduced their hunger and had significant improvements in blood sugar and blood pressure. Chia seeds are packed with antioxidants, which help protect the body's cells from unstable molecules.
Omega-3 Rich Fish
One of the healthy breakfast foods that can be mentioned is fish. Fish is often quite a strange food in the morning menu of Vietnamese people. However, eating fish in the morning brings many nutritional values necessary for health and helps prevent other chronic diseases.
A study in the World Journal of Gastroenterology showed that omega-3-rich fish such as salmon, tuna ... have the ability to reduce symptoms of non-alcoholic fatty liver disease. The healthy fats found in fish are very beneficial for liver health because they help prevent excess fat accumulation. In addition, these substances also help maintain the level of essential enzymes in the liver.
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Berries – 7 Healthy Breakfast Foods
What should I eat for breakfast in the summer? One of the 7 healthy breakfast dishes mentioned is the fruit. Berries such as blueberries, raspberries, and strawberries contain lower amounts of sugar than most other fruits. However, the amount of fiber that berries bring is abundant, higher than other fruits.
In fact, in 120g of raspberries provides up to 8g of fiber for the body. Berries contain antioxidants that promote heart health. Besides, berries work to reduce inflammatory markers, prevent blood cholesterol from oxidizing and keep the cells lining the blood vessels healthy.
Goodbye
We just learned about 7 healthy breakfast foods in the article above. Healthy breakfast foods provide nutrition and energy for the body. Besides, healthy breakfast foods also help prevent liver and cardiovascular diseases... Hope the above article will help you gain experience and choose the right food for your breakfast. Monitor PASTA FRESCA SAIGON Stay tuned for more useful information in future posts!