When preparing breakfast, think of carbohydrates, proteins, fats, and vitamins. These are essential nutrients for the body. Breakfast is very important for health. It helps prevent overeating at lunch and is good for weight control, as well as filling nutrients that are often lacking in lunch and dinner. This is why health authorities around the world recommend eating breakfast. Let's review good foods for breakfast again.

 

You should drink water immediately after waking up... Due to the tropical nights, your body's hydration is further depleted.

 

When you wake up in the morning, you should start by drinking lukewarm water. These days, due to the tropical heat, you sweat a lot while sleeping, losing more body fluids than usual. Your blood also becomes sticky. Drinking water helps activate the body's reduced metabolism during sleep and is good for vascular health. It also helps wash away the strong stomach acid, protecting the probiotics in the yogurt you will eat next.

Yogurt... for gut health, as a substitute for milk, and to boost immunity

 

Probiotics play a role in restoring the balance by reversing the decay caused by harmful bacteria in the intestines. Proteins are almost the same as in milk in terms of quality and quantity, but are more easily digested due to protein breakdown by probiotics. They help in the division and proliferation of immune cells, thereby activating immunity (data from the National Institute of Agricultural Sciences). In particular, Greek yogurt contains no artificial additives and has more than 1.5 times the amount of protein. Sodium and sugar content are less than half compared to other products. Check the ingredient list and choose products with low simple sugars, saturated fats, and calories.

 

Boiled eggs... rich in protein, contributing to the maintenance of cognitive function

 

Many healthy longevity people eat boiled eggs in the morning. Rich in protein, they contribute to muscle maintenance, and choline helps preserve cognitive function. They are also high in iron, which is good for preventing anemia, and contain plenty of vitamin A, which contributes to eye health. There is no correlation between egg consumption and blood cholesterol levels. Some people eat two eggs in the morning.

 

Blueberries... Improve eyesight, gut health, protect blood vessels

 

Anthocyanins, carotenoids, flavonoids, chlorogenic acid, and proanthocyanidins, which are phenolic compounds, contribute to slowing aging and improving blood circulation. In particular, anthocyanins promote the re-synthesis of rhodopsin in the retina, helping to improve vision and memory. They also inhibit the absorption of sugars and cholesterol, block harmful substances accumulated in the intestines, and are beneficial for preventing colon cancer. They prevent inflammation and protect capillaries. They are also rich in vitamin C, iron, potassium, and other minerals.

 

Nuts... Reduce triglycerides and cholesterol, rich in vitamin E

 

Rich in unsaturated fatty acids, it helps lower triglycerides and cholesterol in the body, aiding blood circulation. It is also abundant in linolenic acid and vitamin E, contributing to the prevention of arteriosclerosis, heart, and cerebrovascular diseases. It protects cell membranes and is effective for skin health and delaying aging. Pine nuts contain more iron than walnuts or peanuts, making them good for anemia. They also contain a balanced mix of essential amino acids, including potassium, vitamins B1, B2, B5, E, niacin, pantothenic acid, and folic acid.

Potatoes… contribute to protein–carbohydrate balance, inflammation relief, and blood pressure regulation

 

Potatoes contain more essential amino acids than flour. They are substances involved in protein composition. They are good for reducing inflammation and help with tonsillitis and bronchitis. Rich in potassium, they assist in the excretion of sodium from the body and are good for blood pressure regulation. Unlike the vitamin C in other foods that is destroyed during cooking, the vitamin C in potatoes is not easily destroyed even when cooked. They contain dietary fiber called pectin, which contributes to intestinal health and helps prevent and regulate constipation.

 

You cannot eat all the foods listed above. You can also eat whole wheat bread, rice, and soup. The important thing is to consume a variety of nutrients such as carbohydrates, proteins, fats, and vitamins. It is good for health to eat a balanced diet without favoring specific foods.

 

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I told you to eat the potatoes cold, so I boiled them in advance.

Boiled egg and blueberries with yogurt

Nuts haha, putting all of this in like this

Eating slowly makes it a completely healthy meal.