For health, it is good to consciously increase intake of protein, carbohydrates, fats, and vitamins during meals. You should not consume only specific nutrients that are considered healthy; a balanced diet is essential. The same applies to busy mornings. It is recommended to start with lukewarm water after waking up and then eat foods rich in various nutrients in sequence. What foods are good for breakfast?

 

Protein content... 2 eggs 13.49g vs chicken breast 22.97g

 

According to the National Standard Food Composition Table (per 100g), two eggs contain 13.49g of protein. The symbol of high protein, chicken breast, contains 22.97g, and mackerel contains 20.2g. Eggs also contain a significant amount of protein. Eating two boiled eggs along with nuts and potatoes is equivalent to eating a piece of chicken breast. Consuming meat or fish for lunch and dinner means you don't have to worry about protein deficiency. Eggs can be eaten 1 to 2 per person. According to the National Institute of Agricultural Sciences, eating about two eggs a day does not need to be a concern for cholesterol.

Eating it with nuts in yogurt... bone health, muscle maintenance, blood purification

 

Morning yogurt should be eaten after drinking water to prevent nutrient loss caused by stomach acid. Carefully check the ingredient list and choose calcium-fortified products to benefit from probiotics and bone health effects. Add nuts such as peanuts and walnuts. 100g of peanuts contains 25.74g of protein, and walnuts contain 15.47g. Of course, you can't eat it all at once, but the amount of protein is quite substantial, creating a synergistic effect with eggs. Nuts like peanuts and walnuts are rich in unsaturated fatty acids, which help reduce triglycerides and 'bad' cholesterol (LDL). They help clean the blood and enhance muscle strengthening, among other benefits.

 

 

Carbohydrates are the energy source for the body and brain... Who should be cautious with potatoes?

 

Carbohydrates, which are the energy source for the body and brain, must also be consumed. 100g of potato (about one medium-sized potato) contains 17.39g of carbohydrates and 2.07g of protein. Along with eggs, it has a protein-enhancing effect and provides enough calories needed in the morning. However, healthy individuals are fine, but steamed potatoes have a high glycemic index (GI), so people with diabetes or those who need blood sugar control should be cautious. Eating them with vegetables and fruits high in dietary fiber can help suppress blood sugar spikes. Instead of potatoes, whole grain bread can also be a good alternative.

 

 

"Oh, there's no vitamin C"... Cherry tomatoes, broccoli, citrus fruits, strawberries, kiwis, etc.

 

Eggs and other foods contain vitamins A and B, but not vitamin C. The main antioxidants that reduce body oxidation (aging) prevent cell and DNA damage, and inhibit the action of carcinogens. Nowadays, many people take supplements, but natural vegetables and fruits have greater health benefits and are safer. Foods rich in vitamin C include tomatoes (cherry tomatoes), broccoli, citrus fruits, strawberries, and kiwis. You can choose and eat from these options.

Although it's a busy morning, if you have time, heating well-ripened fully ripe tomatoes enhances the antioxidant component lycopene, making it more active and easily absorbed by the body. It can also be cooked together when frying eggs. Having breakfast is definitely beneficial. It helps maintain satiety, prevents overeating at lunch, and aids in dieting.

 

 

 

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I just ate yogurt with only fruit on top.

Try eating one bag of nuts a day, the taste really changes.

It's really delicious.