The right choice of breakfast products helps not only to charge energy throughout the day, but also to maintain body health. The inclusion of useful ingredients helps to improve metabolism, control weight and maintain a feeling of satiety.
It is especially important to choose, rich in fibrous products, proteins and healthy fats. Eatthis.com published the best breakfast options to help you start the day with your body and soul.
“Start the day with breakfast that reduces bloating. Avoid sweet donuts and fast food, preferences of dishes that improve digestion, provide energy and reduce hunger during the day. Ideal is a combination of fiber, protein and potassium. ”
According to Nutriologist Sandy Junan Brgoho, weight loss is the result of a balanced diet with reasonable parts.
“You do not need to eat perfectly daily to see the result. The main thing is that you do regularly, and not sometimes. By adding your favorite products to the nutrition plan, it will be much easier for you to achieve and maintain the desired weight, ”says Peteri -Ferretist.
So choose those that you taste and try to diversify the morning menu. Remember: dietary constancy, sufficient physical activity and high -quality sleep are the basis of a flat stomach.
1. Raspberry
Musatto recommends starting morning from fiber.
“Raspberry is one of my loved ones. In total, one glass of these berries contains 8 grams of fiber – twice as much as in the same amount of strawberries, ”she says.
Cellular slows down digestion, which contributes to a longer feeling of satiety and prevents early hunger. And it normalizes the intestines, facilitating waste from the body.
2. Eggs
The nutritionist Megan Berd advises breakfast 2-3 eggs along with healthy fats and an example of fiber, in combination with a pudding of Chia seeds or slices of avocado.
“Too many carbohydrates in the morning can cause bloating. If we choose proteins and fabric, you will avoid discomfort and reduce the train to sweets.
The nutritionist Eddie Reed emphasizes: “2-3 eggs are sufficient to saturate proteins. And, most importantly, they suppress appetite and help reduce fat deposits. ”
3. Vegetables and fruits
Rids advises adding eggs with fresh vegetables: “Also do not forget about fruits – they provide the body of the necessary vitamins and fiber. Avocado, bananas, berries are a great choice for those who want to stay long longer. ”
4. Water
Although this is not food, Berd emphasizes: “Drink a glass of water 350-450 ml immediately after awakening. This is a simple and effective way to start with moisturizing. Water helps to reduce bloating and bring you closer to a flat stomach. ”
5. Low sausage
Mackenzie Burges, a specialist in the development of nutritionists and recipes, explains: “Breakfasts rich in protein give a feeling of satiety for a long time, so that the total number of calories per day decreases.”
If you like meat, try songs – such as feeding grass. They contain 2-4 times more useful fats Omega-3. Alternatives: eggs, nuts or Greek yogurt. Combine protein products with healthy carbohydrates – fruits or whole grain bread for a stable level of energy.
6. Yogurt without adding fat
“This is a great choice for breakfast – it gives the body the necessary energy to activate metabolism at the beginning of the day. This, in turn, contributes to better physical activity – both during training and during daily affairs, ”explains Coach Chris Higgins.
Yogurt contains conjugated linoleic acid (CLA), which, according to the expert, helps to maintain a thin figure. If you add berries to it, he will receive a delightful, natural breakfast with a minimum sugar content.
Brend Bracelou Dititionist adds: “Yogurt has a positive effect on digestion, reducing the likelihood of swelling of the abdomen. And the Greek version is also an excellent source of protein, which retains a feeling of satiety longer. You will get even greater benefit if you add seeds to it – these are additional fibers and healthy fats. ”
7. Ovsyanka
“Oats is one of the best options for those who want to stay complete and satisfied after breakfast. It is rich in fiber, proteins, minerals and almost without sugar. That is why he is chosen by those who carefully monitor food, ”says Nileer Shahriana Food Expert.
The nutritionist best emphasizes: “Oatmeal, as a source of slow carbohydrates and fiber, helps to slow down digestion, which allows you not to feel hungry longer. This not only helps to avoid overeating, but also reduces the risk of weight gain. Ovo drugs are also rich in nutrients that help reduce inflammatory processes.
8. Avocado on a toast of whole grain
“Avocado is a wonderful source of healthy fats that support the health of the heart and provide a long sense of satiety,” Bralow notes.
For an even greater effect, he advises choosing bread containing at least 3 g of fiber per portion. “Insoluble fiber promotes normal digestion, which reduces the risk of bloating,” the expert adds.
9.
“Products of whole grain, such as oatmeal, rough bread and berries, are a great choice for breakfast. Cellulose contributes to the regular movements of the intestines, toxins and swelling, which, in turn, help to preserve the flesh. Amy Goodson.
The nutritionist Uunan Brho adds: “Carbohydrates are unfairly considered the culprits of weight gain. In fact, they are the main source of energy for the brain and should be part of a balanced diet. The problem arises only with excessive consumption. If you follow the recommended parts, even if there are carbohydrates.
10. Strips
“The strips are a convenient and quick way to get most of the nutrients in the morning. Such drinks can be easily adapted to individual needs: they can contain fiber, protein, healthy fats and traces.
11. Bananas
“Banans have a high fiber concentration, but they are low -calorie – this is a great alternative to sweets, especially in the morning. This fruit for a long time retains satiety for a long time. And unrighteous bananas contain steady starch, which not only has a positive effect on digestion, but also promotes fat. ”
12. Embrons of wheat
“Wheat embryos are the central part of the grain, which contains valuable elements of traces: manganese, tiamine, selenium. They are rich in fiber, and studies show that grain from grain origin reduces appetite, help to control weight and stabilize blood sugar, ”explains Shannon Henry.
Earlier, OBOZ.UA wrote which snacks are good for health.
Source: Obozrevatel
I’m a journalist who covers health care news. I’ve been working in the news industry for more than 6 years. I have experience writing for print, online, and television. My work has been published by various news websites and magazines.
