Best Breakfast Foods

Breakfast

We all know that breakfast is the most important meal of the day, but many of us unfortunately often miss it due to time constraints.

Being in a rush is not an excuse to miss breakfast!

There are many ways to eat quickly and be energized for the day. Below we have listed some foods that are really well suited for our first meal of the day, with some tips on fast preparation

Eggs

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Eggs are proven good choice to start the day. One egg at breakfast canhelps us feel full for longer and maintain a steady blood sugar and insulin level in our body.

Eggs are both low-calorie and filling, which is the best option for the perfect breakfast. The sulfur content of eggs, stimulates metabolism and fat loss.

The ways to prepare eggs are numerous, but the most quick and easy snack is to eat a pre-boiled egg – it will take you no more than 2 minutes!

Yoghurt

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Yogurt is useful, tasty and nutritious source of protein, making it a great choice for breakfast. Proteins reduces the feelings of hunger and has a higher thermic effect than fat and carbohydrates. The term “thermic effect” refers to the amount of energy required by the body to break down various foods. The most energy is needed for protein therefore its consumption, especially in the morning strengthens our metabolism for the day.

Yogurt and other dairy foods are good helpers in the fight against weight gain because they lead to increased hormonerelease that creates a feeling of satiety – PYY and GLP. * Yogurt contains conjugated linoleic acid that promotes weight loss and reduces the risk of breast cancer. **

Do not hesitate to choose yogurt for breakfast. It is often present in meal plans designed byIpokratis in combination with fruit for an even healthier start to the day.

Coffee

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Although coffee is not enough for a full breakfast, it is a great drink with which to start the day. Caffeine improves mood and mental performance. Use small amounts of caffeine, just enough to wake you up in the morning. 3-4 cups of coffee a day are optimal amounts that will protect us from undesired side effects.

It has been shown that caffeine enhances metabolism and fat burning. Because it contains antioxidants, coffee reduces inflammation, prevents cells lining the inside of blood vessels and reduces the risk of diabetes.

No matter how nicecoffee is, it’s not enough for a properstart to the day. Combine it with your favourite breakfast, but if you have a sensitive stomach, it is advisable to enjoy it after you have eaten.

Oat flakes

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Oats are the best choice for lovers of granola. They contain a unique type of fiber – beta glucan, which has numerous health benefits, including a significant reduction in bad cholesterol. *** Beta glucans enhance the feeling of satiety and if you eat them at breakfast, it helps us to not feel hungry before lunch.

A bowl of oatmeal contains around 6 grams protein, which is not quite enough for a good start to the day. To get more protein in the morning you can easily add a piece of cheese or milk to the oat kernels.

Oats are also rich in antioxidants, which care for heart health and reduce high blood pressure.

Fruit

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Fruits can be a delicious part of any balanced breakfast. All fruits contain vitamins, potassium and fiber and have a relatively low calorific value.

Citrus fruits are very rich in vitamin C. Eat a big breakfast of oranges and raspberries to obtain more than 100% of the recommended daily intake of vitamin C.Fruits are very filling because of their high fibre content and water.

If you have a choice of foods at breakfast, select fruits and combine them with eggs, cottage cheese or yogurt for a balanced breakfast that will satiate you until lunch.

Breakfast is an essential part of –balanced diet and whatever you choose from the above to eat in the morning, it would be better than to start the day with an empty stomach.

 

* http://www.ncbi.nlm.nih.gov/pubmed/20339363
** http://www.ncbi.nlm.nih.gov/pubmed/17490954
*** the http: //www.ncbi.nlm. nih.gov/pubmed/7956987

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