What is a real breakfast
What does a healthy breakfast look like?
Table of Contents
- Greek yogurt
- cottage cheese
- Everything in a nutshell in the video
- Knowledge to take away
They're tasty, crunchy, and extremely nutritious: nuts! They are ideal as an addition to muesli, as a snack or nut spread for bread.
Considered in terms of their size, nuts are very high in calories, but at the same time they also provide filling protein and high-quality unsaturated fatty acids. The latter have a positive effect on heart health and reduce the risk of inflammation in the body. Cholesterol and blood sugar levels are also positively influenced and lowered by eating nuts (1).
Whether almonds, hazelnuts, walnuts or cashews: All types of nuts score with a high content of magnesium and potassium. In addition, Brazil nuts in particular are extremely rich in essential selenium.
The trace element can demonstrate anti-inflammatory properties and protect the cell membranes from damaging free radicals - just two Brazil nuts cover the daily selenium requirement (2).
Omelets, scrambled eggs, fried eggs, hard-boiled ones egg - The preparation options with this animal product are incredibly diverse! But not only that and a protein content of 13 grams make the breakfast egg the perfect companion in the morning.
According to a study, hunger stays away longer after eating an egg breakfast, long-lasting satiety sets in, the blood sugar level remains constant and the calorie intake with subsequent meals is lower than without egg consumption (3).
Egg yolks contain these two special components: lutein and zeaxanthin. These antioxidants help prevent certain eye diseases such as cataracts or macular degeneration.
The consequences of both diseases are reduced eyesight (4).
Cook eggs healthily ►
The healthy breakfast is fresh, fruity and sweet when it is delicious fruit is consumed with it. It is relatively low in calories and extremely rich in vitamins and minerals like vitamin C, potassium, and filling fiber. This ensures a lower susceptibility to infection and a healthy intestine (5).
In the summer, the sweet berry season should be savored: Colorful minis such as blueberries, strawberries, blackberries and raspberries are rich in cell-protecting antioxidants. These protect against premature skin aging and have a positive effect on heart health.
They're also high in fiber and low in calories. Serve the fruit together with Greek yogurt, cottage cheese or eggs (6).
4. Greek yogurt
Super creamy and nutritious Greek yogurt- that makes it the perfect choice for a healthy breakfast! Thanks to the special manufacturing process, Greek yoghurt is lower in carbohydrates and richer in protein than normal yoghurt and is therefore particularly popular with athletes.
However, the yogurt also contains almost 10 percent fat.
A protein-rich diet can reduce the feeling of hunger, keep you full for a long time and thus help you lose weight. In addition, proteins have a higher thermal effect than carbohydrates or fat, which improves metabolism after eating.
Some types of Greek yogurt also contain probiotics: They ensure a healthy intestine and thus have a positive effect on health (7).
Do you want to enjoy the Greek yogurt from the glass? The Kilner 0.35 liter breakfast glass is the ideal storage form for yogurt, quark, oats and muesli, whether at home or on the go. The glass is BPA free and does not transfer harmful chemicals or toxins to the food. Storage overnight is not a problem. The stainless steel lid doubles as a measuring cup for better portion control.
Also interesting: How you can easily make protein shakes yourself from low-fat quark and other natural ingredients!
As a topping in muesli and yoghurt or baked in bread, flax seeds not only taste wonderful, they also score points with their added health benefits.
So they are rich in fiber, which scores with its great satiety effect even a few hours after breakfast. Also favor linseed maintain a constant blood sugar level and are even said to be able to lower the risk of breast cancer (8).
A maximum of 30 grams of flaxseed (about two tablespoons) should be eaten per day, otherwise digestive problems can occur. This amount already contains 12 grams of fiber.
They are also rich in essentials Omega-3 fatty acids, which play an important role in the development of nerve and brain cells and contribute to better blood flow. In general, flaxseed is considered to be the best plant-based source of omega-3 fatty acids.
"Omega 3 fatty acids are so healthy because they have numerous positive effects on the cardiovascular system and the entire organism: They lower the cholesterol level and can alleviate inflammatory diseases such as rheumatism or chronic intestinal inflammation. They are beneficial for the child's brain development important during pregnancy and adolescence, but also prevent aging processes in the brain and even dementia, "explains ecotrophologist Linda Marx.
6. Cottage cheese
This protein bomb is simply part of the wide range of foods for a healthy breakfast: cottage cheese! In addition to its high protein content, it scores with little fat, which makes the grainy cream cheese a light and energetic morning meal.
Protein boosts the metabolism, prevents food cravings and keeps you full for a long time. In fact, according to one study, cottage cheese has the same satiating effect as eggs (9).
If you like it warm and nourishing in the morning, you can prepare porridge. The "muesli" made from oat flakes and milk is particularly rich in antioxidants as well as digestive and filling fibers, which keep the blood sugar level constant after consumption and provide long-lasting energy.
The beta-glucan in oatmeal can also contribute to lower cholesterol levels (10).
People with gluten intolerance or celiac disease can also porridge Enjoy: If the oats are not contaminated and have been grown separately for gluten-sensitive people, they are well tolerated by almost all those affected.
If the porridge is prepared with milk instead of water, a greater satiety effect occurs (11).
Here we have summarized all information for you in a video:
Knowledge to take away
nuts are among the healthiest breakfast foods as they provide filling protein and high quality unsaturated fat. Just two Brazil nuts cover the daily selenium requirement.Eggs keep blood sugar levels constant after consumption. That bends Food cravings before, long-lasting satiety and lowers the calorie intake of the following meals.
fruit are very rich in fiber, vitamins and minerals, which makes them the perfect food choice for breakfast. Above all, berries contain cell-protecting antioxidants that, among other things, protect against premature skin aging.Greek yogurtis also a good choice: it is rich in protein, satiates long, reduces the feeling of hunger and can therefore help with weight loss.
linseed score with filling fiber and essential omega-3 fatty acids. A maximum of 30 grams of flaxseed should be consumed per day to prevent digestive problems.cottage cheese is a good choice for a healthy breakfast because it is particularly rich in protein and keeps you full for a long time. By the way: grainy cream cheese has the same saturation effect as eggs.
porridge is high in fiber, especially beta-glucan, which can lower cholesterol and make you feel full. Oats are also suitable for gluten intolerant and celiac disease patients if they have been grown separately.
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