Finding quick and convenient breakfast options to save time in the morning is a common practice. However, relying on white bread with jam and juice may not be satisfying from a nutritional perspective due to their high carbohydrate and sugar content. Moreover, adding processed meats like bacon or ham can further impact your health negatively. Even on busy mornings, opting for soup and mixed grain rice can be a convenient choice. By preparing the soup in advance, you can simply reheat it in the morning. Let’s explore nutritious and breakfast-friendly options.
Start Your Morning with a Glass of Water and Cabbage Drinking a lukewarm glass of water right after waking up is essential. It replenishes the body with the lost fluids during sleep and helps kickstart your metabolism. Adequate hydration also contributes to maintaining healthy blood circulation. Following water, consuming cabbage as your first food of the day is recommended. Cabbage is rich in vitamin U, which protects the sensitive mucous membrane in the stomach and aids in neutralizing excess stomach acid (National Institute of Agricultural Sciences). By preparing and cutting it the day before, you can easily grab it from the fridge and enjoy it right away.
Boiled Eggs and Potatoes: Synergistic Protein for Muscles According to the National Standard Food Composition Table (per 100g), boiled eggs contain 13.49g of protein, while boiled potatoes contain 2.07g. The synergistic effect of animal and plant proteins in eggs and potatoes can help maintain muscle mass, which naturally declines after the age of 40. Eggs are also rich in lutein and zeaxanthin, which protect the eyes. Potatoes, on the other hand, are beneficial for preventing and alleviating stomach inflammation. However, individuals with diabetes should be cautious as potatoes can elevate blood sugar levels. Preparing these in advance allows for a quick morning meal.
Yogurt + Nuts: Calcium and Unsaturated Fatty Acids Supplementation If milk feels heavy, opt for easily digestible yogurt, which provides essential nutrients found in milk, especially calcium for maintaining healthy bones. Yogurt is also a good source of protein. Consider Greek yogurt, taking into account saturated fat and sugar content after examining the nutritional information. Fermented yogurt containing probiotics inhibits cholesterol absorption in the intestines. Accompanying the yogurt with walnuts, almonds, or other nuts increases protein intake and provides beneficial unsaturated fatty acids for cardiovascular health.
Morning Apple: Digestive and Respiratory Health Benefits There’s a saying that goes, “An apple in the morning is gold.” It stimulates gastric acid secretion, aiding digestion and absorption. Apples also have protective effects on the bronchi and lungs. The flavonoid quercetin found in apples helps prevent inflammation in the bronchi caused by fine dust, air pollution, and cigarette smoke. Quercetin exhibits excellent antioxidant effects, protecting the body from damage and delaying aging. Consistently consuming apples in the morning can also contribute to stroke prevention.
Bean Sprout Soup with Mixed Grain Rice: Emphasizing the Importance of Breakfast As our grandmothers used to say, breakfast is essential, especially for students and working individuals. This is when “rice power” becomes crucial. Bean sprouts made from beans contain around 40% protein and 30% carbohydrates, making them a well-balanced source of nutrients. Isoflavones in bean sprouts enhance bone density, promoting stronger bones. Preparing bean sprout soup in advance allows for quick reheating. Adding tofu to the soup or pairing it with mixed
