4 GREAT FOOD CHOICES FOR A HEALTHY BREAKFAST

In fact, skipping breakfast may be better than eating unhealthy breakfast foods. However, a nutritious, well-balanced breakfast can give you energy and prevent you from eating too much during the rest of the day. Here are 4 great food choices for a healthy breakfast.

Eggs

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Eggs are a popular breakfast food – google image 

They are nutritious and contain high-quality protein.

Some people think that eggs are unhealthful because of the amount of cholesterol they contain. However, researchTrusted Source has shown that the dietary cholesterol from eggs has only a minor impact on bad cholesterol, or low-density lipoprotein (LDL), in the blood.

A small study on people at high risk of developing type 2 diabetes or cardiovascular disease found that eating whole eggs and moderately reducing carbohydrate consumption resulted in improvements in blood cholesterol levels. It also reduced waist circumference, weight, and body fat.

Bananas

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Bananas are rich in potassium and make a healthful mid-morning snack – google image

Bananas are a quick and convenient addition to a nutritious breakfast. They also make a good mid-morning snack to keep hunger at bay.

Bananas contain resistant starch. The body does not digest resistant starch, so it travels through the body unchanged, which helps support digestive health. Unripe bananas contain more resistant starch than ripe bananas, which have more natural sugars.

Bananas are also a great source of potassium, which may support healthy blood pressureTrusted Source in some people. Bananas are great with nut butter or on top of oatmeal or cereal.

Chia Seeds

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Hạt salba chia

Chia seeds are extremely nutritious and one of the best sources of fiber around- google image 

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

What’s more, a portion of the fiber in chia seeds is viscous fiber, which absorbs water, increasing the volume of food moving through your digestive tract and helping you feel full and satisfied.

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

Chia seeds are also high in antioxidants, which protect your cells from unstable molecules called free radicals that are produced during metabolism.

In another study of people with diabetes, chia seeds decreased the inflammatory marker CRP by 40%. Elevated CRP is a major risk factor for heart disease.

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

Berries

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Berries are delicious and packed with antioxidants – google image 

Popular types include blueberries, raspberries, strawberries and blackberries.

They’re lower in sugar than most fruits, yet higher in fiber.

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

What’s more, one cup of berries contains only 50–85 calories depending on the type.

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

Berries have been shown to reduce markers of inflammation, prevent blood cholesterol from oxidizing and keep the cells lining your blood vessels healthy.

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

Source: healthline, medicalnewstoday

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