The body is a marvellous mechanism that functions even when we are asleep. Between dinner and breakfast, it takes between 10-12 hours. The body consumes most nutrients between breakfast and dinner. The brain loses energy when breakfast is not taken in the morning. This leads to problems like fatigue, headaches, lack of attention, and poor perception.

A healthy breakfast is one that provides energy. contains nutritious food This makes it easy to feel satisfied for longer periods of time and helps you avoid overeating later in your day. This article will discuss the best breakfast foods.

Oat

Wouldn’t that be nice? recent times? Oatmeal is an excellent source of nutrition. It is rich in beta-glucan which is a fibrous, thick substance that can help lower cholesterol and make you feel fuller for longer. Oats also contain potassium, omega-3 fat acids, antioxidants and magnesium. A study showed that oatmeal breakfast made people feel more satisfied than cereal lunches.

Apple Oats Recipe

Materials:

  • One glass water Milk
  • 3-4 tablespoons of oatmeal
  • Half an apple
  • Raisins
  • Cinnamon
  • Walnut

The milk is then transferred into a saucepan. Next, add the oats. We add the grated apple and cinnamon to the mixture and cook for another 30 minutes. Mix the ingredients together in a bowl. Next, add walnuts and raisins to make it ready for serving. Enjoy your meal!

Nuts

Nuts are rich in antioxidants, magnesium and potassium as well as healthy fats. Nuts, nut butter and other nut products are great ways to get protein. These can be spread on whole-grain bread, mixed with yogurt or oatmeal, or used to top fresh fruit.

There are many types of healthy nut butters:

  • peanut butter
  • Almond butter
  • Cashew paste
  • Peanut butter

Banana and Peanut Butter Oats Recipe

Materials:

  • One glass water Milk
  • Three tablespoons of oatmeal
  • One medium banana
  • Peanut butter

We then put the oatmilk in a bowl. We then transfer the milk to the pot and add the oats. We added the peanut butter, banana, and finally prepared it for serving. Enjoy your meal!

Forest fruits

Blueberries, strawberries and raspberries are all great berries. A great way to get up in the morning. They are low in calories, fiber, and have disease-fighting antioxidants. According to the American Heart Association’s study, there was an increase in heart disease risk among women who participated in a Relationship between a lower chance of having a heart attack Attack in young women and a higher intake antioxidants found in these fruit. Forest fruits can be eaten by adding them to oatmeal, yogurt, or in desserts.

Raspberry Smoothie Bowl Recipe

Materials:

  • 50 ml chilled milk
  • One frozen banana
  • ½ cup frozen raspberries
  • One teaspoon of honey
  • 3-4 pieces of ice
  • Granola can be used as a topping if you so desire

We add milk, frozen bananas, frozen raspberries, ice and honey to the blender. The mixture is then blended in a bowl. Granola can be added to the topping. Enjoy your meal!

Flaxseed

Flaxseed is high in protein, omega-3 fatty acid, and fiber. It’s a good idea. Lower blood cholesterolThis can improve insulin sensitivity and lower blood sugar levels. It also protects against breast cancer. Flaxseeds are great for adding to oatmeal and yogurt. You can also make smoothies with them. Flaxseeds should be ground or purchased at home. They will not pass through the human body. Flaxseed Omega 3 oils can quickly oxidize when heated, and then lose their potency. Nutritive value.
Flaxseed should not be crushed. Once ground, it should not be more than 24 hours. You can use it as a condiment, in soups, in sauces, or even in salads.

Yogurt

Yogurt can be a good source of protein for breakfast. Homemade yogurt is thicker and more nutritious than strained yogurt. Yogurt is high in calcium, and it contains probiotics which help to support a healthy digestive system. immune system.

Quick and Nutritious Bowl Recipe

Materials:

  • 200 g yogurt
  • Four tablespoons of granola
  • One tablespoon flaxseed
  • One teaspoon honey/palm oil
  • One banana

Enjoy your meal! Mix the yogurt with honey in a bowl. We are now ready to eat our granola and flax seeds. This nutritious and practical recipe can be made quickly so that you don’t waste time.

Egg

Eggs are a healthy and nutritious breakfast food. One small study found that high-protein eggs are a good choice for people with high cholesterol. There is a higher risk of developing type 2 diabetes and cardiovascular disease if you eat too much. eggs The result was a moderately lower consumption of carbohydrates and an improvement in blood cholesterol.

Breakfast Poached Egg Recipe

Materials:

  • One whole-grain loaf
  • 1/4 avocado
  • One egg
  • One tablespoon vinegar
  • Two glasses of water
  • Salt
  • Black pepper

Toast the bread. Add vinegar to the boiling water. Break the egg into a small spoon. After slowly dropping the spoon in the water, drop the egg into it for around 30 seconds. After about 2 minutes of cooking, gently take the egg out. Spread the avocado on the bread, and then place the egg. Enjoy your delicious meal by topping it with freshly ground black pepper, salt, and some fresh herbs.

Banana

Bananas make a healthy and convenient breakfast option. It keeps you full High levels of potassium and fiber make it an excellent choice. It is vital for heart health. It lowers blood pressure and strengthens your heart muscle. Bananas can be easily eaten by adding them to oatmeal or other cereals. Enjoy your meal!

Smoothie Recipe that will keep you full for a long period of time

Materials:

  • One frozen banana
  • 1/4 avocado
  • 2-3 dates
  • 200 ml milk
  • 150ml water
  • One teaspoon flaxseed

We blend all the ingredients after they are added to the blender.