For busy people, breakfast is often easily overlooked, however, eating breakfast regularly will provide the best energy and nutrition for the body.
Lack of quality breakfasts can lead to fatigue, reduced concentration and affect work performance. Accordingly, prepare a nutritious breakfast that does not take too much time.
Grain bread, butter and boiled eggs
This is one of the breakfast options that many people love because of its simplicity, balanced nutrition and good appetite.
This combination brings a perfect breakfast with whole grain bread providing a source of complex carbohydrates and fiber, helping to release slow energy, creating a feeling of fullness for a long time and good for the digestive system.
Avocado is a source of healthy monounsaturated fats, which are essential for heart and brain health. Meanwhile, boiled eggs add a high-quality amount of protein, helping to build muscle and maintain alertness.
Eggs need to be pre-boiled, then cut in half, cut 1 - 2 slices of whole grain bread and a few slices of wax butter. Finally, slice the butter and eggs on the surface of the bread, season with a little salt, pepper or chili powder to enhance the delicious flavor.
Oatmeal eaten with fresh milk, yogurt
For those who do not have much time to prepare breakfast, oatmeal with yogurt and fresh milk is an optimal solution. This dish does not require cooking and can be customized to many different flavors.
Oatmeal is a grain rich in beta-glucan soluble fiber, which has the effect of reducing cholesterol and stabilizing blood sugar. When combined with fresh milk or unsweetened yogurt, the dish will provide more protein and calcium. Supplementing nuts (nuts, almonds, walnuts) and fresh fruits (bananas, strawberries, blueberries) helps increase flavor and add vitamins, minerals and antioxidants.
Add about 40 - 50g of rolled oats to a jar or glass box. Add 100 - 120ml of unsweetened fresh milk or yogurt, a teaspoon of chia seeds. You can add a little honey or maple syrup if you like the sweet taste. Cover the lid, shake well and leave in the refrigerator overnight.
The next morning, the oats were tender and blended with the above ingredients. Just take it out and put it in a bowl, add a few types of chopped fresh fruits or nuts and you will have a quick and nutritious breakfast.
