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Breakfast is the most important meal of the day, we often hear this sentence, but how to eat, what to eat, in order to really do better for the body? Today we will talk about the benefits of eating six foods regularly – millet porridge, milk, soy milk, eggs, whole wheat bread and fruits.
Benefits of millet porridge
As a traditional Chinese breakfast, millet porridge is easy to digest, especially for those who have an upset stomach or a lack of appetite in the morning.
Millets are rich in carbohydrates, dietary fiber, and B vitamins, which help provide energy and promote digestion. According to data from an Australian study, people who eat breakfast consume more fiber and other key nutrients throughout the day than those who don't. Millet porridge, in particular, has a protective effect on the stomach due to its mild properties and helps us stay comfortable throughout the day.
The health value of milk
Milk is rich in calcium, protein, and vitamin D, which are necessary for us to maintain bone health and boost immunity. Milk also boosts our mental state and allows us to recover quickly from morning sleepiness.
A Canadian study showed that people who drank milk for breakfast had significantly higher calcium and vitamin D intake throughout the day than those who did not drink milk. The protein in milk is also very beneficial for muscle repair and growth, especially for middle-aged and elderly people who need to build up their physical strength.
Nutritional advantages of soy milk
As a low-calorie, high-protein drink, soy milk is especially suitable for people with lactose intolerance. Soy milk is rich in plant protein and isoflavones, which contribute to cardiovascular health and weight control.
A South Korean study found that students who regularly drank soy milk consumed much more protein, vitamins and minerals throughout the day than those who did not. In addition, soy milk is also rich in antioxidants, which help prevent chronic diseases.
Complete nutrition of eggs
Eggs are almost perfect for breakfast, rich in high-quality protein, choline, and several other essential nutrients. Studies have shown that eating one egg a day for breakfast can significantly increase the body's protein intake, and the choline in eggs has a significant effect on improving brain function.
A survey in the United States showed that children who ate breakfast consumed significantly more protein, vitamins and minerals throughout the day than those who did not eat breakfast. For middle-aged and elderly people, eggs can also help maintain muscle mass and prevent muscle loss due to aging.
Whole-grain bread and fruit for comprehensive nutrition
Whole wheat bread
Whole wheat bread is rich in dietary fiber, vitamins and minerals, which can help prevent constipation and control weight. A study in the UK showed that people who regularly eat whole-grain bread have significantly higher fiber intake in a day than those who don't.
The low GI (glycemic index) properties of whole-grain bread make it ideal for diabetics and those who need to control their blood sugar levels.
fruit
Fruits are a great source of vitamins, minerals, and dietary fiber. Eating fruits for breakfast can provide a rich source of antioxidants that help maintain good health and intestinal function.
A Spanish study showed that people who consumed fruit for breakfast consumed significantly more vitamin C and dietary fiber throughout the day than those who did not eat fruit. The natural sugars in fruits can quickly replenish energy and help us rejuvenate quickly.
conclusion
Eating millet porridge, milk, soy milk, eggs, whole wheat bread and fruits for breakfast has many benefits for the body. Not only do these foods provide a wealth of nutrients, but they also help us maintain a healthy weight, boost our immunity, and improve our overall quality of life. So, you might as well take a little time out of your busy life and prepare yourself a nutritious breakfast to start our day in good health.
bibliography
● Gibney, M. J., Barr, S. I., Bellisle, F., Drewnowski, A., Fagt, S., Livingstone, B., Masset, G., Varela Moreiras, G., Moreno, L. A., Smith, J., Vieux, F., Thielecke, F., & Hopkins, S. (2018). Breakfast in Human Nutrition: The International Breakfast Research Initiative. Nutrients, 10(5), 559. doi:10.3390/nu10050559
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