A healthy breakfast: 12 best foods for a good start of the day

No wonder they say that the breakfast - the main meal of the day. And studies show it on all positions. Healthy eating in the morning in the right amount can give a boost of energy, to satisfy the appetite and create the conditions for the proper functioning of the body throughout the day. But the increased importance of breakfast brings increased responsibility for the selection of products.

It will be foolish to breakfast fat pork or chocolate bar - a balanced diet is especially important when recharging food for the whole day. Nutritionists have collected 12 best products, the composition of which is ideal to start the day.

Oatmeal

Traditionally a breakfast dish contains many nutrients that they will last for a whole day. Oatmeal is rich in omega-3 fatty acids, folic acid and potassium. A portion of oatmeal contains more fiber, than any other cereals, so it is the perfect breakfast.

The main thing here - to abandon sweeteners and fillers, which sin many instant oatmeal. Instead, sweeten porridge with milk and a little honey, fruits and nuts.

Greek yogurt

This creamy yogurt is a storehouse of calcium and carries a huge amount of useful protein. Breakfast with yoghurt retain satiety for several hours. To diversify the taste of fermented milk, a yogurt, you can add fresh berries.

Embryos wheat.

Two tablespoons of wheat germ in the morning the body will provide 15% of the recommended daily intake of vitamin E, and 10% of the daily dose of folic acid. Vitamin E is constantly lacking in the usual human diet, so you should add wheat germ to the menu, to stop thinking about it.

Grapefruit

Trying to lose weight? According to one study, half a grapefruit before each meal can help you lose weight faster, thanks to the launch of fat burning chemical properties of the fruit. Grapefruit also has a beneficial effect on blood sugar and insulin levels. Breakfast is best to combine the grapefruit with a protein, such as eggs or yogurt. But be zealous in eating grapefruit is not worth it, especially if you have stomach problems.

Bananas

There is nothing better than a banana for breakfast, in order to get a shock dose of energy for the whole day. Bananas are one of the best sources of starch rezistenstnogo - one of the few healthy carbohydrates, which are very long retain a feeling of fullness. Due to the high content of potassium, bananas help lower blood pressure naturally, making bananas an indispensable product for people with hypertension.

Eggs

Enough to listen to stories about cholesterol in eggs - they do not correspond to reality. Egg - the most useful source of protein that you can think of. Two or three boiled eggs in the morning will provide the necessary amino acids.

Watermelon

This melon is considered one of the best sources of lycopene - the nutrient that is present in red berries, fruits and vegetables, and is particularly useful for vision and heart muscle.

Flaxseed

Spoon milled flax seed will provide you with 100 percent of the daily requirement of omega-3 fatty acids. Flax seeds are rich in fiber and antioxidants, including those that can prevent the development of breast cancer. The main thing - do not forget to grind grain as whole grains can not be digested.

Strawberry

Today decided to allocate such category of products as superfudy. Berries certainly refer to it - in one cup of strawberries contains a norm of vitamin C, as well as a huge amount of folic acid and fiber.

Kiwi

This hairy fruit consists almost entirely of vitamin C - one fruit of about 65 milligrams of the vitamin. Kiwi fruit is rich in potassium and contains more fiber than a banana. And yet, kiwis are extremely useful for digestion.

Flakes

Slow carbohydrates in the morning - very, very good. A cup of cereal with milk provide fiber for the next hours. The main thing is not to choose cereals with flavors and sweeteners, because they can cause a secret blow excess sugar in the formulation.

Wholegrain bread

Carbohydrates - breakfast basis, but not every carbohydrate approach to saturate the body of useful energy. It should be remembered that any cereal, whole grain in its incarnation carries much more polzs than mechanically crushed. So lean on bran and whole grains.