A qualified breakfast not only gives you energy for a long day, but also helps your body stay healthy.
Immediately abandon the idea of suppressing breakfast, or even eating it to help you get hungry if you want to be healthy. Ignoring breakfast, you not only weaken but also push your body to obesity. A standard breakfast will ‘turn’ you into năng versatile warrior ’throughout the long day, along with the body that is both beautiful and standard beyond expectations. Even so, up to 90% of us don’t know how to eat properly.
What is a standard breakfast?
Nutrition experts say breakfast is the most important meal of the day. They offer advice about balancing breakfast with healthy protein, fat and complex carbs. Breakfast with lots of fiber and low calorie also helps skin look younger and the digestive system is healthier.
Eat on time
The most appropriate time for breakfast is from 7-8 hours daily because the need to recharge the body after night sleep is very important. Breakfast and lunch should be about 4 – 5 hours apart. If you have to eat breakfast before this time, eat a little bit but also need to eat lunch earlier to suit your first meal.
Drink some water before eating
When you wake up, your body is always in a state of lack of physiological water. Of course, breakfast cannot add water to you. Therefore, you should drink about 500ml of cool water so your body does not “dry up”, as well as help clean the intestinal tract. Avoid drinking too much water because it will make your breakfast more difficult to swallow.
Choose foods that are easy to digest for breakfast
Stay away from oily foods, too sweet, too salty, hard to chew because they only make your stomach more strenuous, while you still feel heavy, unconscious. For example, eat steamed buns, porridge, fresh milk, yogurt … to reduce the burden on the digestive system. Early fall swept tail. Comfortable breakfast is full of energy all day long.
Do not take too many calories
Everyone has different supply standards and calorie consumption. The most reasonable calories for breakfast will fall between 400 and 500, which is about a quarter of the calories per day. Besides, the amount of carbohydrates (found in rhizome, tuber, fruit) will account for 60%, protein (in milk …) from 10-14%, fat from 25-30%. The best breakfast, so there is a harmony between starches, proteins, fruits and vegetables.
You can consult the menu below if you’re still thinking about what to eat tomorrow morning:
- 1 cup of milk and 2 slices of bread. You can choose milk from nuts or sugar-free milk as you like. In addition, low-sugar or pure yogurt will be very good (served with chia seeds). A light snack (apple, sliced banana) also helps you to have a full breakfast, which is rich in nutrition.
- Fried eggs, with some vegetables
- Whole grains like oats or whole-grain bread, served with butter or eggs.
If the time conditions allow, change the menu with other porridge, vermicelli, vermicelli, pho … so you don’t feel the breakfast is boring.