This Best Breakfast Menu is Good for You, What are they?

TIMESINDONESIA, JAKARTA – Many people skip breakfast because they want to start their activities immediately. But, Did you know that what you eat and drink can affect your daily performance Related to this problem, there are several healthy foods and drinks for breakfast you can consume to start your activities in the morning energetically.

Reported from Healthline, the following foods and drinks are good menu for breakfast.

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1. Eggs

Research has shown that eating eggs at breakfast can increase feelings of fullness, reduce calorie intake in subsequent foods, and help keep blood sugar and insulin levels good. In addition, egg yolks contain lutein and zeaxanthin. These antioxidants help prevent eye disorders such as cataracts and macular degeneration.

2. Coffee

Analysis from various studies found that the most effective dose of coffee intake to increase enthusiasm is 38-400 mg per day. If converted, the dose is equivalent to 3-4 cups of coffee per day, depending on how your body can receive it.

In addition, caffeine has also been shown to increase metabolic rate and fat burning. In one study, 100 mg of caffeine per day helped people burn 79-150 extra calories over the period of 24 hour.

3. Oatmeal

Oatmeal contains a unique fiber called oat beta-glucan, which has many health benefits, including reducing cholesterol. This fiber is thick fiber which encourages a feeling of fullness. One study found that increasing PYY hormone levels have a good effect to make keep full during the day.

4. Green Tea

The content of caffeine in green tea increases alertness and mood, then simultaneously increases metabolism. In one cup of green tea there are 35–70 mg of caffeine, or half of the caffeine content of coffee. However, the benefits of caffeine from green tea are quite extraordinary, one of which is to help fight diabetes.

A study found that green tea drinkers had low blood sugar levels and insulin levels compared to people who did not drink it. Green tea also contains an antioxidant known as EGCG, which can protect your brain, nervous system and heart from damage.

5. Fruit

All types of fruit contain vitamins, potassium, fiber which are relatively low in calories. If you are looking for fruit that is suitable for consumption as a breakfast menu, look for fruits that are high in fiber and water, such as watermelon, melons and apples.

That's healthy food can be consumed for breakfast. By eating healthy and nutrient-dense foods, you can get enough energy for a full day's activities. (*)

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