"Help for a good night's sleep and dieting"... Two things to eat every morning.

"Help for a good night's sleep and dieting"... Two things to eat every morning [Appetite] © Provided by Herald Economy

Egg [123RF]

[Herald Economy=Reporter Yook Seong-yeon] Breakfast, which provides daily energy and nutrients, is advantageous during dieting to consume high-quality protein foods for satiety. Eggs are a representative animal-based option, and soybeans are recommended as a plant-based food.

Animal eggs in the morning... "Promote good sleep and aid in dieting"

"Help for a good night's sleep and dieting"... Two things to eat every morning [Appetite] © Provided by Herald Economy

[123RF]

Eggs are a representative food with high nutritional density. They contain a variety of nutrients except for vitamin C, carbohydrates, and dietary fiber, and also include a balanced amount of essential amino acids. They are easy to prepare and relatively inexpensive. The American Heart Association (AHA) has stated that consuming one egg daily can be part of a healthy diet.

Professor Young-eun Lee, an honorary professor of Food and Nutrition at Wonkwang University and former president of the Korean Dietetic Association, said, "Healthy adults can eat about two eggs in the morning without worrying about cholesterol. It can also be a nutritious and satisfying diet food." She added, "Fried eggs are convenient, but if you're sensitive to calorie intake from fat, boiled eggs or poached eggs are also good options."

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Eating eggs in the morning is a beneficial eating habit for sleep. Eggs are one of the main foods containing the essential amino acid tryptophan, with 125 mg of tryptophan per 100 grams. Tryptophan helps in the secretion of melatonin and serotonin hormones, which promote deep sleep.

However, the "egg one-food diet," known as a diet used by actress Nicole Kidman, is generally not recommended. According to a study published in the 2008 issue of the international journal "Journal of Nutrition," a diet consisting solely of eggs reduces the diversity of nutrient intake, which poses significant potential disadvantages. When including eggs in breakfast, it is recommended to eat them together with vegetables or grains.

Plant-based soy... "Consuming soy in the morning is also beneficial for gut health"

"Help for a good night's sleep and dieting"... Two things to eat every morning [Appetite] © Provided by Herald Economy

[123RF]

If animal-based foods have excellent nutrient density, then among plant-based foods, soybeans can be considered. They allow you to consume a large amount of dietary fiber and protein while reducing concerns about saturated fats. They are convenient ingredients for breakfast that are easy on the stomach. On busy mornings, they can be easily incorporated into dishes like eggs, tofu, soups, salads, or sandwiches.

A recent study demonstrating the various benefits of soybeans was also introduced domestically. At the Korean Society of Food Science and Technology symposium held at the Jeju International Convention Center in June this year, Professor Shigenobu Shibata from Hiroshima University in Japan emphasized, "Even the same food can have different effects depending on the time of consumption." According to research results from Professor Shigenobu's team, the most efficient meal times for muscle synthesis and skeletal muscle mass increase are breakfast, lunch, and dinner in that order, and soy protein was also most effective when consumed in the morning.

Professor Shibata also introduced previous research suggesting that consuming soy protein in the morning can improve gut health by increasing the production of short-chain fatty acids. Short-chain fatty acids, which serve as an energy source for colon mucosal cells, are known to suppress harmful bacteria and strengthen gut health.

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That applies to me.

I am eating eggs in the morning.

Tomatoes and basil... I'll take a bit more care of them...

It's soybeans.

It's convenient to eat if you prepare the soup in advance.

You should get a good night's sleep~~

I should read it carefully.