Often, the breakfast gets boring if we continue to eat the same items over and over again. Here, we give you 10 easy-to-do, power-packed and low-cal options that continue to top the breakfast menu for the Indians.
Being low in calories, they will keep you active without feeling bloated leaving only enough space for a healthy lunch.
1. PANINI
Sandwiches are a great way to eat raw vegetables in a tasty way. And if based on whole wheat bread, the sandwich becomes a concentrate of nutrients such as whole wheat are rich in fiber, vitamins B and E, selenium, iron, magnesium and zinc.
A German study published in The Journal of Diabetes Care, said the whole wheat bread prevents diabetes. The researchers found that eating is also for three consecutive days, improves insulin sensitivity in the body by eight percent.
whole wheat bread is low in fat and regulates the efficient functioning of almost all the enzymes in our body. You could add raw vegetables, boiled or baked chicken or even the remains of dried vegetables to it to improve their nutritional value.
2. Idlis
Just the thought of steaming, soft idlis would make anyone hungry. Health Benefits of idlis make them an ideal choice for breakfast. A rice and black gram, idlis are rich in carbohydrates and proteins, as well as being full of vitamins and minerals.
They are also low in calories, high in energy and are easily digestible. We may cooperate with any side dish such as idlis chutney, pickles or any remaining sauce as sambhar, Kurma.
Tip: The hardest part is making the batter idlis. So it's a good idea to prepare the batter over the weekend and use it when prompted during the week [the batter can be refrigerated for about four days].
3. OATS
Only a portion of oats meets 20 percent of the daily requirement of fiber in our body. Oats also provide us with as avenanthramides antioxidants that prevent the formation of blood clots and heart complications. The beta-glucans [carbohydrate] in oats enhance immunity, normalize blood sugar and cholesterol levels, and even prevent cancer.
The oatmeal gives energy to keep you active all day, but it will also fill up at lunchtime, or no more mindless nibbling between meals.
But one of the reasons that you will surely opt for this breakfast is the research published in the Vancouver Province. It is said that eating oatmeal results in clear, glowing skin, reduced acne breakouts and significant weight loss.
4. CEREALS
Eat cereals such as maize, rice, bran, soy or [among others] for breakfast is the easiest way to provide your body with nutrients than in one fell swoop. These grains are rich in carbohydrates, protein, vitamins and fiber.
They are low in fat but rich in minerals such as iron, magnesium, copper, phosphorus and zinc. The majority of breakfast cereals on the market today are fortified with nutrients such as folic acid, antioxidants and phytochemicals.
Researchers also strongly support the health to eat cereal for breakfast. The research conducted at the University of Scranton, Pennsylvania, USA, found that breakfast cereals provide the highest levels of disease-fighting antioxidants compared to other food options.
Another Michigan State University, reports having cereal for breakfast helps to manage aid body mass index and also in effective weight loss. Not only that, a study published in the Daily Mail says that a bowl of breakfast cereal is as invigorating for the body as a health drink at high energy.
5. Milkshakes
Milk is a complete food in itself. Using the low-cal varieties of milk will make sure you collect all his benefits fewer calories. Milk is a rich source of calcium, protein, vitamins A and B, carbohydrates, zinc, phosphorus, potassium and riboflavin.
All of these nutrients that we guarantee the health of bones and teeth, glowing skin, clear vision and the proper functioning of nerves. Proteins [casein and whey] in milk are excellent for growth and development of our muscles.
Ayurveda recommends regular consumption of milk to reverse aging and its ill effects. An Australian study published in the Journal of Clinical Nutrition, says that when you drink milk with low cal breakfast regularly, you feel fuller and eat less calories during the day. Fruit, when added to milk, multiply health gains [more fruit salad for the benefits of fruit].
6. FRANKIE / parathas
Chapattis [Indian bread] of wheat flour are healthy, nutritious and filling. They are rich in fiber and protein and low in fat and carbohydrates. You can make chapattis more nutritious by adding soybean meal / ragi / oats to wheat flour.
Buns are light and aid in weight maintenance. cooked vegetables are nutrition-packed and when combined with cakes make a complete meal that will keep you charged throughout the day.
7. SCRAMBLED EGGS
Scrambbled eggs are easy to make and delicious to eat. Eggs are a rich source of protein and vitamins A, B and E. They also have plenty of calcium, potassium and essential minerals. All these nutrients do eggs scrambbled a complete meal that bestows many health benefits.
Regular consumption of eggs prevents cardiac complications, and regulates the nervous system and prevents cancer. Being rich in sulfur, eggs promote the growth of healthy hair and nails. Proteins [lutein and zeaxanthin] found in eggs protect our eyes from the harmful rays of the sun and even improve vision.
According to a University of Connecticut, USA, to eat eggs for breakfast study weight loss of AIDS. Keeping you satisfied longer, make sure you eat fewer calories throughout the day.
8. MACEDONIA
Fruits make the most delicious and best sources of vitamins, minerals, sugar, energy, carbohydrates, fiber and protein.
With a blend of fruits set, you can be sure of meeting most of the nutritional needs of your body for the day. Fruits in season are the natural way to provide essential nutrients required by the body during the special season.
The combination of seasonal fruit with some of those municipalities to make a complete meal every morning. Moreover, Ayurveda recommends eating fruit early in the day [to get the maximum benefit] fruit salad, making a perfect breakfast choice.
Take at least four different types of fruit, the more the better. Eat fresh. You can also add yogurt to fresh fruit to increase the ratio of calcium and make it more tasty and filling.
9. RAVA Upma
This simple dish will give you lots of protein, fiber, carbohydrates and vitamins of group B. Rava [semolina in English or Hindi suji] is rich in sodium and has zero cholesterol.
Some varieties of Rava available on the market are enriched with iron and folic acid, further contributing to the nutritional content of the feed. This is a nice plate of padding that will keep you satiated until lunch.
10. Ragi Porridge
Many can not find appetizing ragi, but a glance at his list of nutrients and you'll know why it is listed as one of the top 10 breakfast options.
miles Ragi or finger is extremely rich in calcium, iron and protein. A study Vithaldas Sir Thackersey College of Home Science in Mumbai ragi advised to eat regularly for breakfast. This is because ragi is extremely rich in iron [an essential but overlooked nutrient] than other breakfast options in India.
Ragi is low in fat and carbohydrates. It 'an ideal food for diabetics and maintains blood pressure, heart and liver complications, constipation, and asthma under control.
Ragi is also believed to have properties that could delay the aging process and promote longevity.
