The morning is busy. Food that can be eaten right away without a cooking process is good. It should also be nutritious. Early morning in particular is an empty stomach. There should be no pressure on the gastric mucosa. Healthy foods in the morning are relatively well known, such as cabbage and boiled eggs. Still, I mention it again. Let's use it as an opportunity to think about health again. If you drink lukewarm water glasses and eat foods that are good for your stomach → protein and carbohydrate in the order, you will feel full. I can finish it with coffee. Let's choose some of the foods below and use them as a healthy breakfast.
1. lukewarm water
The best healthy food in the morning is plain water. I like lukewarm water on an empty stomach. Rinse the bacteria in your mouth with water or a simple brush during sleep and drink a cup of water. The body's metabolism becomes active and blood circulation is also energized. I can't drink water for six to eight hours during sleep. Blood, which is mostly hydrated, may be sticky. This is why cardiovascular disease worsens in the early morning. You have to drink water first.
2. Cabbage
I'm hungry in the morning. It is better to drink a glass of water and eat cabbage first, which is good for the mucous membrane of the stomach. Vitamins U and K protect the gastric wall and increase the regenerative power of the damaged gastric mucosa. Vitamin U also helps metabolize protein and fat. It strengthens liver function by treating the remaining fat in the liver.
3. Boiled eggs
There is no burden on the stomach even if you eat on an empty stomach. Egg whites are so high in protein that they even serve as nutrients when chicks hatch. Vitamin A also helps your eyes stay healthy. One or two eggs a day don't have to worry about cholesterol. If you boil a few the day before, you can easily eat them in the morning.
4. Oatmeal
There is an evaluation that it is the best value as a vegetable protein food. There are many essential amino acids such as lysine.Oat rich beta-glucan lowers blood cholesterol. 75 to 80% of oats' fat are unsaturated fatty acids that are good for blood and blood vessel health. There are many nutrients such as vitamin B group, E, and calcium.
5. nuts such as walnuts
As expected, eating on an empty stomach is less burdensome. Nuts such as walnuts, almonds, and peanuts have a lot of unsaturated fatty acids that are good for blood and blood vessels. It plays a role in lowering triglycerides and serum cholesterol, which are bad for the body. Vitamin E helps strengthen hair and prevent hair loss. A substantial sense of satiety can prevent overeating lunch. It also helps diet indirectly.
6. Whole Wheat Bread
When you think of "bread," many people worry about carbohydrates. Still, office workers and students who use their brains in the morning should eat carbohydrates. Bread made of whole wheat or mixed grains has lower carbohydrates and calories than white bread, while there are many dietary fibers, proteins, minerals, and vitamin B. It reduces neutral fat in the blood and helps with bowel movement to control constipation.
7. Avocadoes
It is rich in vitamins B2, B6, and C. These are nutrients that relieve fatigue and are good for immunity. It has a lot of vitamin E and low sugar content, which can reduce the worry of gaining weight. It is rich in unsaturated fatty acids, which is good for maintaining strong blood and blood vessels. It also has a lot of potassium, which helps release sodium from the body.
8. Tomatoes
Lycopene, a representative ingredient, prevents oxidation of cells in the body and helps prevent prostate cancer and cardiovascular disease. It reduces bad cholesterol (LDL) in the blood. There are many eye-protecting ingredients such as lutein and zeaxanthin, which can also enhance the efficacy of eggs with the same ingredients. It can supplement vitamins A, B1, B2, C, folic acid, etc.
9. Apple
Apples promote gastric secretion, help digestion and absorption, and are good for bowel movements. Pectin ingredients are effective in constipation as they improve the peristalsis of the intestine. Dietary fibers release bad cholesterol accumulated in blood vessels out of the body, which is good for preventing vascular diseases such as arteriosclerosis. Quercetin strengthens the lung function and protects the lungs from pollutants.
10. Banana
Eating cabbage, eggs, or nuts first relieves your hunger. There is no need to worry about the gastric mucosa. Bananas have a lot of good carbohydrates that produce the energy needed for their activities. Many professional players eat bananas in the morning. A banana boosts your morning activities.
11. Coffee
If you fill your stomach with some of the foods mentioned above, you can finish with black coffee. Coffee is bad on an empty stomach, but it doesn't have much effect if your stomach is strong. Coffee is also helpful for morning bowel movements. Chlorogenic acid in coffee helps bowel movements. If you eat vegetables and fruits with a lot of dietary fiber, you can create synergy. Another advantage is that it can increase concentration on morning work or study.
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