The Best Foods To Eat In The Morning For Become Healthy

The Best Foods To Eat In The Morning | If you want to become healthy and get good health. So you have to eat what I'm going to sharing with you because What I'm going to tell has been applied by me. So read carefully and enjoying this...

Despite what you have heard, breakfast is not necessary for everyone.

In fact, skipping breakfast may be better than eating unhealthy foods for breakfast.

However, a nutritious and well-balanced breakfast can give you energy and prevent you from eating too much for the rest of the day.

Here are the best food for you to eat in the morning for get good health-

Cottage Cheese

The cottage cheese is a fantastic meal for breakfast.

It is high in proteins, which increases the metabolism, produces a sensation of fullness and decreases the levels of the hunger hormone, ghrelin.

In fact, it has been shown that cottage cheese is as abundant and satisfying as eggs.

Full-fat cottage cheese also contains conjugated linoleic acid (CLA), which can promote weight loss.

A cup of cottage cheese provides an impressive 25 grams of protein.

Add ground flaxseed berries and seeds or chopped nuts to make it even more nutritious.

Flaxseeds

Flax seeds are incredibly healthy.

They are rich in viscous fiber, which helps you feel satisfied for several hours after eating.

Flax seeds can also improve insulin sensitivity and reduce blood sugar levels, as well as protect against breast cancer.

Two tablespoons (14 grams) of ground flax seeds contain 3 grams of protein and 4 grams of fiber.

Try adding flaxseed to Greek yogurt, cottage cheese or a smoothie to increase your breakfast's fiber and antioxidant content.

Just make sure you choose ground flax seeds or grind them yourself, since flax seeds can not be absorbed by your gut and will simply pass through your system.

Fruit

Fruit can be a delicious part of a nutritious breakfast.

All types of fruits contain vitamins, potassium, fiber and are relatively low in calories. A cup of chopped fruit provides about 80 to 130 calories, depending on the type.

Citrus fruits are also very rich in vitamin C. In fact, a large orange provides more than 100% of the recommended daily intake of vitamin C.

The fruit is also very abundant due to its high fiber and water content.

Combine fruit with eggs, cheese, cottage cheese or Greek yogurt to enjoy a balanced breakfast that will keep you going for hours.

Protein Shake

Another great way to start the day is with a shake or protein shake.

Various types of protein powder can be used, including whey protein, egg, soy and pea.

However, whey protein is absorbed more quickly by your body.

Whey has also been studied more and provides several health benefits. In addition, it seems to reduce appetite more than other forms of protein.

A study that compared four high-protein meals found that whey protein meal reduced appetite more and led to lower calorie intake at the next meal.

In addition, whey protein can help reduce blood sugar levels when consumed as part of a meal that contains carbohydrates. You can also preserve muscle mass during weight loss and aging.

Green Tea

Green tea is one of the healthiest drinks on the planet.

It contains caffeine, which improves alertness and mood, along with the increase in metabolic rate.

Green tea provides only 35-70 mg of caffeine per cup, which is about half the amount in coffee.

Green tea can be especially useful against diabetes. A review of 17 studies found that green tea drinkers had reductions in blood sugar and insulin levels.

It also contains an antioxidant known as EGCG, which can protect your brain, nervous system and heart from damage.

Nuts

The nuts are tasty, satisfying and nutritious.

They are a great addition to your breakfast, as they are filling and helping to prevent weight gain.

Although nuts have many calories, studies suggest that they do not absorb all the fat they contain.

In fact, your body only absorbs approximately 129 calories from a serving of 1 ounce (28 grams) almonds.

This may also be true for some other nuts, although at this time only the almonds have been tested.

In addition, nuts have been shown to improve risk factors for heart disease, reduce insulin resistance and decrease inflammation.

All types of nuts also have a high content of magnesium, potassium and monounsaturated fats that are healthy for the heart.

In addition, Brazil nuts are one of the best sources of selenium: only two Brazil nuts provide more than 100% of the recommended daily intake.

Walnuts are also beneficial for people with diabetes. In one study, replacing a portion of carbohydrates with 2 ounces (56 grams) of walnuts led to a reduction in blood sugar and cholesterol levels.

Greek yogurt, cottage cheese or oatmeal with 2 tablespoons of chopped walnuts provides crunch and flavor while increasing the nutritional value of your breakfast.

Berries

The berries are delicious and are full of antioxidants.

Popular types include blueberries, raspberries, strawberries and blackberries.

They are lower in sugar than most fruits, but higher in fiber.

In fact, raspberries and blackberries provide an impressive 8 grams of fiber per cup or 120 and 145 grams, respectively.

In addition, a cup of berries contains only 50-85 calories, depending on the type.

Berries also contain antioxidants called anthocyanins, which protect your heart and can help you age better.

It has been shown that berries reduce the markers of inflammation, prevent blood cholesterol from oxidizing and keep healthy the cells lining blood vessels.

A good way to add berries to your breakfast is to eat them with Greek yogurt or cottage cheese.

Chia Seeds

Chia seeds are extremely nutritious and one of the best sources of fiber.

In fact, an ounce (28 grams) of chia seeds provides 11 grams of fiber per serving.

In addition, a part of the fiber in chia seeds is a viscous fiber, which absorbs water, increases the volume of food that moves through your digestive tract and helps you feel full and satisfied.

In a small 12-week study, people with diabetes who ate chia seeds experienced less hunger, along with improvements in blood sugar and blood pressure.

Chia seeds also have a high content of antioxidants, which protect the cells from the unstable molecules called free radicals that are produced during metabolism.

In another study of people with diabetes, chia seeds reduced the inflammatory marker CRP by 40%. The increase in CRP is an important risk factor for heart disease.

However, a serving of chia seeds provides only about 4 grams of protein, which may not be optimal for breakfast.

Here is a recipe for chia pudding that contains more than 25 grams of protein.

Oatmeal

Oatmeal is the best breakfast option for cereal lovers.

It is made from ground oats, which contains a unique fiber called beta-glucan oats. This fiber has many impressive health benefits, including reduced cholesterol.

In addition, oat beta-glucan is a viscous fiber that promotes the sensation of fullness. One study found that it increased levels of the PYY fullness hormone and that the highest doses had the greatest effect.

Oats are also rich in antioxidants, which protect their fatty acids so they do not become rancid. These antioxidants can also benefit heart health and lower blood pressure.

Although oats do not contain gluten, they are often processed in the same facilities as grains that contain gluten. Researchers have found that most oats are effectively contaminated with other grains, especially barley (34 of reliable source).

Therefore, people with celiac disease or gluten sensitivity should choose oatmeal that has been certified as gluten-free.

Keep in mind that one cup (235 grams) of cooked oatmeal contains only about 6 grams of protein, which does not offer the benefits of a higher protein breakfast.

To increase the protein content of an oatmeal breakfast, prepare it with milk instead of water or serve it with eggs or a piece of cheese.

Coffee

Coffee is an incredible drink to start the day.

It has a high caffeine content, which has been shown to improve mood, alertness and mental performance.

Even small amounts of caffeine can achieve these effects.

An analysis of 41 studies found that the most effective dose is 38 to 400 mg per day to maximize the benefits of caffeine and reduce side effects.

This is approximately 0.3 to 4 cups of coffee per day, depending on the concentration of coffee.

Caffeine has also been shown to increase metabolic rate and fat burning. In one study, 100 mg of caffeine per day helped people burn between 79 and 150 additional calories over a 24-hour period.

In addition, coffee is rich in antioxidants, which reduce inflammation, protect the cells lining the blood vessels and reduce diabetes and the risk of liver disease.

Greek Yogurt

Greek yogurt is creamy, delicious and nutritious.

It is made by extracting the whey and other liquids from the curdled milk, which produces a creamy yogurt that is more concentrated in protein.

It has been shown that protein reduces the sensation of hunger and has a higher thermal effect than fat or carbohydrates.

The term "thermal effect" refers to the increase in the metabolic rate that occurs after eating.

Yogurt and other dairy products can also help with weight control because they increase levels of hormones that promote fullness, including PYY and GLP-1.

In addition, full-fat yogurt contains conjugated linoleic acid (CLA), which can increase fat loss and decrease the risk of breast cancer.

Certain types of Greek yogurt are good sources of probiotics such as bifidobacteria, which help your bowel stay healthy.

To make sure your yogurt contains probiotics, look for the phrase "contains live and active cultures" on the label.

Try covering Greek yogurt with berries or chopped fruit to increase the vitamin, mineral and fiber content of your food.

Eggs

The eggs are undeniably healthy and delicious.

Studies have shown that eating eggs at breakfast increases the feeling of fullness, reduces the intake of calories at the next meal and helps maintain a stable level of blood sugar and insulin.

In one study, men who ate eggs for breakfast felt more satisfied and consumed fewer calories during the rest of the day than those who consumed a bagel.

In addition, egg yolks contain lutein and zeaxanthin. These antioxidants help prevent eye disorders such as cataracts and macular degeneration.

Eggs are also one of the best sources of choline, a very important nutrient for the health of the brain and liver.

Although they are high in cholesterol, eggs do not increase cholesterol levels in most people.

In fact, eating whole eggs can reduce the risk of heart disease by modifying the "bad" form of LDL, increasing "good" HDL cholesterol, and improving insulin sensitivity.

In addition, three large eggs provide approximately 20 grams of high quality protein (9).

The eggs are also very versatile. For example, boiled eggs are an excellent portable breakfast that can be prepared in advance.

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