What to cook for breakfast? 20 variants of the most useful food for the start of each day.

Breakfast is considered more important than dinner, afternoon tea and even dinner. Therefore, you must make sure that the first meal of your body has got a sufficient amount of useful and nutrients that help to feel good and to work productively all day. Here are some options for the best breakfast for you and your loved ones:

1. Oatmeal

Lowers cholesterol, contains fatty acids omega-3, folic acid and potassium. A rich source of fiber. It is not necessary to eat oatmeal with a variety of additives, dyes and sweeteners. It is better to buy an ordinary oatmeal and add the fresh fruit, dried fruit, nuts and honey.

2. Greek yogurt

This product contains nearly twice as much protein as the usual yoghurt. He is very rich, and give you energy for the whole day. It is better to choose low-fat yogurt with no additives and, if desired, to add fresh or dried fruit.

3. Wheat germ

Two tablespoons of wheat germ contains 15% of your daily dose of vitamin E and 10% of the daily dose of folic acid. Wheat germ can be added to yogurt, drink, cereal or other dish.

4. Grapefruit

It has beneficial effects on blood sugar and insulin levels. It contains antioxidants and has a positive effect on the immune system. Good to combine with protein - yogurt, eggs.

5. Bananas

This fruit is very rich and contains a lot of nutrients, such as carbohydrates and resistant starch. Banana can be cut into small pieces and add to the mess, it will make it sweeter. It also contains potassium, which helps to reduce the pressure.

6. Eggs

Previously, they avoided because of high cholesterol, but now the eggs are back in the list of useful products, because of the high content of protein and vitamin D. Studies have shown that cholesterol does not have such a strong negative impact on the cardiovascular system, as we all We used to think.

7. Almond oil

This product is - a real storehouse of protein, especially useful for those who do not consume milk and eggs. It goes well with whole grain bread or fruit. A rich source of monounsaturated (mineral) grease.

8. Watermelon

Lycopene - a useful substance that is found in red fruits. Good effect on the heart and vision, is the prevention of heart attack. Also very nizkokalorien watermelon and gives the body a large amount of liquid.

9. Flax seeds

Only 2 tablespoons of these seeds is added to cereal or yogurt, will give 100% of the required daily dose of omega-3, useful for the cardiovascular system. Also contain fiber and antioxidants. True, they are not digested, so the seeds have to grind in a coffee grinder or a special grinder for spices.

10. Blueberries

Fresh or frozen, this berry - a blast with antioxidants. Regular consumption of blueberries improve memory, motor skills, normalizes blood pressure, a positive effect on metabolism.

11. Strawberry

One cup of strawberries contains the required daily rate of human vitamin C, as well as a large amount of folic acid and fiber. Also, strawberries - a rich source of antioxidants, while she, like other berries, is harmless for the figure.

12. Coffee

This drink does not only helps wake, but also reduce the risk of certain diseases such as diabetes and prostate cancer. Moreover, scientists are confident that moderate coffee consumption can extend life. It is better to drink coffee without sugar and low-fat cream.

13. Tea

If you do not like coffee, you can drink tea. He also has a lot of advantages, among them - the content of catechins (antioxidants), and lower than that of coffee, caffeine level. Tea improves metabolism and promotes weight loss.

14. Cantaloupe

This fruit will give you a beautiful silky skin, as even a quarter of a melon contains a daily dose of vitamins C and A. Melon gives a feeling of satiety and saturates the body with moisture.

15. Kiwi

One kiwi contains 65 mg of vitamin C (the same as in orange). A rich source of potassium, copper and fiber. It improves metabolism. If you do not like the taste of kiwi tart, mix it in a fruit salad with a banana and strawberry.

16. Orange juice

Few people know that orange juice is one of the few sources of "sunshine" vitamin D. The required dose of juice - 1 cup per day. Orange juice and sugar does not replace the oranges, so you should not exclude them from your diet.

17. Cranberry juice

Known means for preventing urinary tract disease. It has beneficial effects on the cardiovascular system, as there are cases where cranberry juice increases the effect of some cancer drugs.

18. Cereal flakes

There is a huge selection of products on the market. Focus that ideal flakes should contain no more than 5 grams of sugar and at least 5 grams of fiber. Rich in protein and antioxidants.

19. Raspberry

It contains fiber, antioxidants that help fight cancer, vitamins C and K, which is beneficial to the immune system and bones. Frozen raspberries can be used all year round, adding porridge, smoothies, and yogurts.

20. Whole wheat bread

This type of bread contains many times more fiber and nutrients than ordinary. In addition, these are useful carbohydrates, from which the best place to start any day.

These 20 products are the major ingredients for different combinations and dishes. With their help, your breakfast will always be useful, diverse and full of all the essential vitamins. Just a short time by eating breakfast products from the list, you will notice significant improvements in health and a burst of energy for the whole day.

Share this article with your friends, even if they will improve your diet!

via takprosto cc


See also

New and interesting