How to start your day in a way that will make you feel energetic? What should you add to your diet to not only work well during the day, but also rest well at night? And what treasures everyone has in their kitchen, we tell you in our article.
GRAINS
One of the best options for starting a new day is a breakfast of porridge. Porridge is generally a very useful product, each in its own way. But, undoubtedly, they are all rich in fiber, vitamins, vegetable proteins and, most importantly, complex carbohydrates. The most useful for consumption in the morning are buckwheat, oatmeal and rice cereals. Next, let's talk about the beneficial properties of each of them.
Buckwheat
It is one of the most commonly used. Although, its more common and widespread purpose is as a side dish. Buckwheat, compared to other cereals, wins in terms of protein content. That is why it is a favorite among supporters of a plant-based diet, because with its help you can well compensate for the lack of animal proteins in the diet. It is also rich in vitamins A, E and folate, which will ensure good condition and appearance of the skin, hair and nails.
Due to the high content of complex carbohydrates, buckwheat porridge is able to provide the body with energy for a long time. The beneficial acids contained in the product improve the functioning of the gastrointestinal tract. It also does not contain gluten.
Oatmeal
Oatmeal is considered the queen of breakfast cereals. One of its valuable properties is its ability to cleanse the body of toxins and toxins, like a scrub that we use for our skin, only from the inside. It contains biotin and tocopherol - they provide our skin with smoothness and a healthy color.
It also helps to digest food well and absorb the beneficial components that we get from eating other foods.
Vitamin K, found in oatmeal, plays an important role in blood circulation processes.
Rice
Rice is one of the few cereals that contains many useful and, as they are also called, "smart" vitamins and trace elements. These include riboflavin, thiamine, pyridoxine and niacin. In addition, rice cereal is rich in phosphorus, zinc, magnesium, calcium and potassium. It is this complex of vitamins that is the foundation for good health and functioning of the body.
Regular consumption of rice provides a long-lasting boost of energy, normalizes the sleep cycle, and, thanks to its high content of B vitamins, improves the condition of the nervous system.
Rice groats, like buckwheat, do not contain gluten, which can be a serious allergen, and have a high content of amino acids.
HOMEMADE CHEESE
This product is also a great option for a good start to your day. It contains methionine and tryptophan. These are extremely important acids that normalize the functioning of the esophagus and prepare our body for all subsequent meals throughout the day.
For those who really love to eat sweets, but want to reduce their consumption of sweet fast food, a breakfast of cottage cheese with berries or fruits and honey is simply necessary. After all, with such a meal, the body gets a good charge of glucose. So you can be absolutely calm, because before lunch you definitely won't want harmful delicacies.
This type of cheese contains a protein called casein. This protein is processed by the human body more slowly than other types of protein. Thanks to this, eating a meal provides good satiety for the body, which in turn also prevents spontaneous and harmful snacks.
Tryptophan, which we mentioned earlier, also helps you sleep better. The presence of this amino acid in the body prevents insomnia, anxiety, and even depression.
So we can conclude that cottage cheese is a great idea for breakfast and in general a very good product for filling your body with useful substances that will ensure good health. But, as with many other products, it is important to adhere to a certain norm. It is recommended to consume no more than 200 grams of the product per day for it to benefit you.
CHICKEN EGGS
This product is useful to eat in any form. So you can safely give preference to what you like the most, because this meal will be undoubtedly useful. It is not for nothing that, after oatmeal, scrambled eggs are one of the most popular dishes for breakfast.
Due to the fact that they contain high-quality protein, which, compared to oatmeal, saturates the body more strongly and for a longer time, it is enriched with energy and does not cause heaviness.
Studies show that people who eat eggs for breakfast are more likely to lose weight.
They contain choline, a nutrient that stimulates brain development and function. It also improves memory and alertness.
This type of breakfast will be especially useful for those who have high mental workloads during the day.
One of the substances contained in eggs is selenium. It has a positive effect on the functioning of the immune system, so your body will be able to protect itself from viruses.
This product also contains antioxidants that cope well with the negative effects of digital radiation that we look at, without exaggeration, from morning to evening through phones, tablets and computers. Therefore, we can say that in the matter of preventing vision impairment, this product is one of our helpers.
BREAD
A product that is often used, if we are talking about an early meal, for sandwiches.
This is a separate type of breakfast that has undergone serious changes recently.
The word "sandwich" still doesn't evoke associations with healthy food. This is not surprising, because for a long time, in the classical sense, this dish consisted of a soft and large piece of bread well-greased with butter and a slice of sausage, or even more.
Agree, you won't get far on such a diet, and besides the fact that the body doesn't get anything useful from this meal, it also gets a lot of useless stuff.
But, the idea of being able to make something quick and have a snack in the morning is a good one. Especially considering the pace of modern life. So you can simply change the ingredients of this dish and instead get a quick and healthy boost of essential vitamins and elements right from the morning.
Nutritionists advise always to choose bread baked from whole grain flour. And if it also contains cereals, it will be even tastier and healthier, because they remove toxins from the body. Such bread has in its structure coarse fibers, vitamins and minerals that improve the functioning of the intestines. It also contains fiber and, compared to a regular loaf, such bread definitely wins.
AVOCADO
As for the fatty base of the sandwich, the best and most useful, as banal as it may sound, would be to use avocado. In addition, it can be consumed in different consistencies - sliced or mashed.
The fruit contains a large amount of potassium, even more than bananas, although for some reason the latter are traditionally considered a source of potassium.
Avocados are also rich in unsaturated fatty acids, which are also found in olive oil. They help the body fight cancer cells. They are resistant to oxidation from heat, so the fruit and its oil can be heat-treated without fear that they will lose their benefits.
It normalizes cholesterol levels. There are two types of cholesterol in the human body, relatively speaking, “bad” and “good”. So eating fruit helps to restore balance, reducing the level of “bad” by 20% and increasing the level of “good” by 1%.
Avocado helps the absorption of vitamins from other foods. Its oil can be added to salads or other dishes containing vegetables, to your taste. It helps the absorption of vitamins A, D, E, K, increasing the absorption of nutrients from 2.5 to 15 times!
Of course, there are many more foods that contain benefits and nutrients than just five.
But, we decided to focus on those that everyone has in their refrigerator and that are familiar and understandable to everyone since childhood. In addition to avocado, of course, we are still getting used to it. But, this does not make it any less useful. They can also be successfully mixed and alternated with each other to get the maximum benefit, which is exactly what we wish you. Be healthy!
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