Some people underestimate the value of breakfast, seeing it as a small snack. However, the reality proves that breakfast is not only a small part of the nutrition regime, but also the most important meal of the day.
Breakfast plays an important role in providing energy after a long night without food, supplying the necessary energy for all activities throughout the day. Below are some suggestions for having a healthy breakfast.
Eggs
Eggs are gaining popularity thanks to their convenience, ease of preparation, and delicious taste. Not only that, adding eggs to your diet also brings many health benefits.
In the morning, enjoying eggs not only makes you feel full, but also controls calorie intake, regulates blood sugar and insulin levels. In particular, egg yolks contain a lot of lutein and zeaxanthin, beneficial antioxidants that protect eye health, preventing issues such as cataracts and age-related macular degeneration.
Despite containing a significant amount of cholesterol, occasional egg consumption cannot be linked to an increase in cholesterol levels. In fact, eggs can help reduce the risk of cardiovascular diseases by increasing “good” cholesterol, while reducing “bad” cholesterol and improving insulin sensitivity.
To diversify your breakfast with eggs, you can vary the cooking methods, such as boiling eggs combined with salad, stir-frying with tomatoes, frying or making omelettes,…
Ripe fruits
These are an essential source of nutrients for breakfast, rich in antioxidants, vitamins, and minerals, supporting health improvement. Bananas, apples, pears, kiwis, avocados,… are good choices for breakfast.
Oatmeal
For those who prefer grain-based foods, oatmeal is a perfect choice. Oats contain beta-glucan fiber, which helps reduce blood cholesterol, increase satiety, and stimulate the production of PYY hormone – a hormone secreted by the intestine and gut cells to regulate appetite.
Oatmeal also contains many antioxidants, helping reduce blood pressure and benefiting heart health. However, it should be noted that in 35g of cooked oatmeal, there is only about 6g of protein, so you should combine it with milk, and you can add cheese or eggs to supplement enough protein.
Nuts
Nuts contain protein, unsaturated fats, and high fiber, providing energy and helping maintain long-lasting satiety. They also contain various important vitamins and minerals such as vitamin E, magnesium, and zinc.
The best way to use nuts is to mix them into yogurt or oatmeal. You can also add them to baked bread or cookies to enhance nutritional value.
Milk
Morning is the best time for the body to absorb nutrients from milk, such as calcium, protein, vitamins,… So, don’t miss the opportunity to supplement this nutrition for breakfast. Cow’s milk, goat’s milk, yogurt,… are suitable choices.
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