Using milk and dairy products properly for breakfast not only helps provide energy but also supports bone health, the digestive system as well as the overall development of the body. However, to make the most of the benefits of milk, it is necessary to know how to use them effectively and reasonably.
One of the effective ways to use milk is to combine it with fiber-rich foods such as whole grains, fruits or nuts. Combining milk with cereals helps provide a nutritious breakfast, including protein from milk and fiber from cereals. Fiber not only helps maintain a feeling of fullness for a long time but also aids digestion and controls blood sugar levels. This combination also provides vitamin D and calcium from milk, helping to strengthen bone and joint health - an important factor for the body's development. Dairy products such as yogurt can also be used with fruit to supplement the body with necessary vitamins and minerals.
Milk and dairy products such as yogurt can provide beneficial bacteria for the digestive system. The World Health Organization indicates that probiotic bacteria in yogurt have a positive effect on the balance of intestinal microflora, supporting digestion and strengthening the immune system. Therefore, using yogurt for breakfast is a good way to supplement beneficial bacteria, while providing protein and calcium. However, to maximize the effects of yogurt, you should choose unsweetened or low-sugar yogurt, because added sugar can reduce the beneficial bacteria and increase the risk of obesity.
An important point when using milk for breakfast is that the amount of milk and dairy products must be suitable for individual nutritional needs. According to the recommendation of the US National Institute of Nutrition, each person needs to consume at least 2-3 servings of milk per day, and milk should be consumed evenly throughout the day.
Breakfast is the ideal time to add milk. After a long night without food, the body needs a rich source of energy and essential nutrients to start a new day. Be careful not to consume too much milk, because too much can cause indigestion, especially for people with lactose intolerance.
A helpful tip is to combine milk or yogurt with other foods such as eggs, whole grain bread or chia seeds. These foods provide additional healthy fats and essential vitamins for the body, helping to create a balanced and nutritious breakfast. A breakfast rich in protein and fiber can help improve metabolism, supporting weight loss more effectively than a breakfast with less nutrition.
