Breakfast is considered the most important meal of the day, and it should contain healthy foods to really help the body get the energy it needs throughout the day and not affect our health. Nutritionist Gianluca Mech lists the recommended foods for breakfast.
What to eat for breakfast?
Eggs
The eggs are healthy and delicious. Studies have shown that eating eggs at breakfast increases the feeling of satiety, reduces calorie intake at the next meal and helps maintain a constant level of blood sugar and insulin.
In addition, egg yolks contain lutein and zeaxanthin. These antioxidants help prevent eye disorders such as cataracts and macular degeneration.
Eggs are also one of the best sources of choline, a very important nutrient for brain and liver health.
Greek yogurt
“Greek yogurt is creamy, delicious and nutritious. Very rich in protein, it induces the feeling of satiety and stimulates the metabolism.
Moreover, high-fat yogurt contains conjugated linoleic acid (CLA), which can stimulate weight loss and reduce the risk of breast cancer.
Certain types of Greek yogurt are good sources of probiotics, such as Bifidobacteria, which help with healthy digestion. You can combine yogurt with fresh fruit to increase the vitamin, mineral and fiber content of the meal. ”, explains nutritionist Gianluca Mech.
Coffee, ideal for breakfast
Coffee is the favorite drink of most people at the beginning of the day. It is rich in caffeine, which has been shown to improve mood, alertness and mental performance.
Studies show that the most effective dose is 38-400 mg per day, to maximize the benefits of caffeine, while reducing side effects. Caffeine has also been shown to increase metabolic rate and fat burning.
In addition, coffee is rich in antioxidants, which reduce inflammation, protect cells, blood vessels and reduce the risk of diabetes and liver disease.
Oatmeal
“Oats are the ideal choice for breakfast for cereal lovers. It contains a unique fiber called beta-glucan, which has many health benefits. For example, it helps lower cholesterol.
Oats are also rich in antioxidants, which protect heart health and help lower blood pressure. adds nutritionist Gianluca Mech.
Semințe de divided
Chia seeds are extremely nutritious and are a very good source of fiber and antioxidants. They are especially recommended for people suffering from diabetes, but also for those prone to cardiovascular diseases.
Berries
“We are talking here about blueberries, raspberries, strawberries or blackberries. They contain less sugar than most fruits, but are richer in fiber.
Berries also contain antioxidants called anthocyanins. They protect your heart and help slow down the aging process “, is the opinion of nutritionist Gianluca Mech.
nuts
Walnuts are a great choice for breakfast. They induce the feeling of satiety and prevent weight gain. They also reduce the risk of cardiovascular disease, insulin resistance and have anti-inflammatory properties.
All types of nuts are rich in magnesium, potassium and monounsaturated fats, healthy for the heart. They also sound beneficial for people with diabetes.
Green tea
Green tea is one of the healthiest drinks. It contains an antioxidant known as EGCG, which can protect your brain, nervous system and heart.
Flax seeds, good for breakfast
“Flax seeds are incredibly healthy. They contain fiber, so it helps digestion and keeps you feeling full for a long time. In addition, they improve insulin sensitivity, reduce blood sugar and protect against breast cancer. “ reveals Gianluca Mech.
–
