Would you like to be fit in the morning and feel good? A healthy breakfast will help you. It doesn’t have to be difficult or take a long time. Here I will show you simple ideas on how to prepare a breakfast healthy so that it is good for you. You don’t need any complicated recipes for this.
What makes breakfast healthy?
A Healthy breakfast needs three important things and these are carbohydrates, protein and fiber. They give your body energy for the whole day, ensure a good feeling of satiety and also get the metabolism going.
Carbohydrates – energy for the morning
Carbohydrates are the main source of energy for your body. In the morning your brain and muscles need a lot of it to really start the day. Good carbohydrates are, for example, in whole grains, oatmeal or fresh fruit. They are slowly digested. So your blood sugar does not rise too quickly and you are full for longer. Cravings are avoided in this way.
A breakfast with carbohydrates immediately provides you with power. It helps that you can concentrate, for example at school, in the office or in sports.
Examples of good carbohydrates:
- oatmeal With yogurt and fruit
- Whole grain bread with hummus
- Porridge with nuts and berries
Protein – fills up and strengthens the muscles
Protein is very important for your body. It helps build and maintain muscles, skin and organs. In addition, protein ensures that cells can be repaired. Without protein, many important processes in the body could not work.
Protein is also part of hormones and enzymes that control many body functions. For example the blood sugar or the immune system. It helps to keep your heart healthy and to promote wound healing. Especially after physical stress, protein supports muscle building and relaxation.
Because your body cannot save protein, you should eat enough of it every day, preferably from healthy sources such as yogurt, curd cheese, eggs, legumes or nuts.
So you get more protein in your breakfast:
Fiber – good for digestion
Fillers are plant fibers that your body cannot digest. Nevertheless, they are important for your health. They help your intestine work well and keep you full for a long time. Fiber occurs especially in fruit, vegetables, seeds and whole grains.
There are two types of fiber and soluble and insoluble. Soluble fiber, for example in apples or oats, bind water and ensure that sugar and cholesterol get into the blood more slowly. Insoluble fiber, for example in wholemeal bread or vegetables, stimulate the intestinal movement and help to prevent constipation.
Fillers are also good for your intestinal bacteria. These bacteria break down fiber into substances that protect the intestine and support the immune system. In addition, a high -fiber diet helps to reduce the risk of heart diseases, diabetes and some types of cancer.
Filler -rich tips:
- Chia or linseed scatter into the muesli
- Mix the berries or apple pieces into the porridge
- Place fresh vegetables on the bread
Fast breakfast combinations that are tasty and healthy
- Muesli-Bowl: oatmeal, yogurt, berries, chia seeds
- Sandwich: Vollkornbot, hummus, avocado, tomato
- Fast: natural yogurt, banana, almonds, cinnamon
So your breakfast stays healthy, even if things have to go quickly
- Prepare your breakfast in the evening, for example overnight oats
- Vary with different toppings
- Always have a few basics such as yogurt, oatmeal and fruit ready
Breakfast healthy: What does your healthy breakfast look like?
Do you prefer your breakfast sweet or would you prefer heartily? What are your favorite breakfast ideas? Please write me your tips in the comments. Or try one of the breakfast ideas and tell you how they taste.
With a healthy breakfast and these tips and ideas you start the day well! And without stress!
