Eggs, yogurt, blueberries, nuts, potatoes… What is my breakfast of choice?

When preparing breakfast, think about carbohydrates, protein, fat, and vitamins. These are essential nutrients for the body. Breakfast is crucial for health. It helps prevent overeating at lunch, aids weight management, and replenishes nutrients often lacking during lunch and dinner. This is why health authorities around the world recommend eating breakfast. Let's take a closer look at some good breakfast foods.

 

You should drink water right after waking up. … Tropical nights further dehydrate the body

 

When you wake up in the morning, you should start by drinking lukewarm water. These days, due to the tropical nights, we sweat a lot while we sleep, losing more moisture than usual. Our blood also becomes sticky. Water boosts our metabolism, which has been reduced while we sleep, and is good for vascular health. It also helps flush out the toxic stomach acid and protects the probiotics in the yogurt we'll be eating next.

yogurt ( yogurt )… gut health , milk substitute , Helps boost immunity

 

Lactic acid bacteria play a role in restoring the intestinal flora to normal after harmful bacteria have corrupted it. While the quality and quantity of protein are similar to milk, lactic acid bacteria break it down, making it easier to digest. It also boosts immunity by promoting the division and proliferation of immune cells (data from the National Institute of Agricultural Sciences). Greek yogurt, in particular, contains no artificial additives and has 1.5 times more protein. It also has less than half the sodium and sugar content. Check the ingredient list to choose a product that's low in simple sugars, saturated fat, and calories.

 

boiled eggs … Rich in protein , Contributes to maintaining cognitive function

 

Many healthy, long-lived people eat boiled eggs for breakfast. Rich in protein, they contribute to muscle maintenance, and choline helps maintain cognitive function. Eggs are also rich in iron, which helps prevent anemia, and vitamin A, which contributes to eye health. There's no correlation between egg consumption and blood cholesterol levels. Some people even eat two eggs for breakfast.

 

blueberries … Improved vision , gut health , vascular protection

 

Phenolic compounds such as anthocyanins, carotenoids, flavonoids, chlorogenic acid, and proanthocyanidins slow aging and contribute to blood circulation. Anthocyanins, in particular, promote the regeneration of rhodopsin in the retina, helping to improve vision and memory. They also inhibit the absorption of sugar and cholesterol, blocking harmful substances from accumulating in the intestines, and are beneficial in preventing colon cancer. They also suppress inflammation and protect capillaries. They are also rich in vitamin C, iron, and potassium, among other minerals.

 

nuts … neutral fat – Lower cholesterol and vitamins E abundance

 

Rich in unsaturated fatty acids, they help lower triglycerides and cholesterol in the body, thus improving blood circulation. Rich in linolenic acid and vitamin E, they contribute to the prevention of arteriosclerosis and cardiovascular disease. They also protect cell membranes, promote healthy skin, and delay aging. Pine nuts also contain more iron than walnuts or peanuts, making them beneficial for anemia. They also contain a balanced amount of essential amino acids, including potassium, vitamins B1, B2, B5, and E, niacin, pantothenic acid, and folic acid.

potato … protein – carbohydrate , Anti-inflammatory , Contributes to blood pressure control

 

Potatoes contain more essential amino acids than wheat flour, which are essential for the composition of proteins. They are good for reducing inflammation and can help with tonsillitis and bronchitis. They are also rich in potassium, which helps excrete sodium from the body and helps regulate blood pressure. Unlike other foods, which are destroyed during cooking, potato vitamin C is not easily destroyed by cooking. They also contain pectin, a dietary fiber, which contributes to intestinal health and prevents and controls constipation.

 

You probably won't be able to eat all the foods listed above. You can also eat whole-wheat bread, rice, or soup. The key is to consume a variety of nutrients, including carbohydrates, protein, fat, and vitamins. Eating a balanced diet, rather than focusing on specific foods, is good for your health.

 

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I told you to eat the potatoes cold, so boil them beforehand.

Boiled eggs and blueberries in yogurt

Nuts haha ​​put them all in like this

If you eat slowly, it becomes a completely healthy diet.