5 Ways to Choose a Healthy Breakfast for Guys in a Hurry.
In this day and age, most people have a hectic lifestyle, and time is valuable, so eating breakfast is often overlooked, or people choose to eat whatever is convenient and fast. But did you know that breakfast is the most important meal? Because it helps energize the เล่น UFABET ผ่านมือถือ สะดวกทุกที่ ทุกเวลา body and brain, ready to deal with activities throughout the day. Today we have 5 ways to choose breakfast for guys who have little time, so that you get complete nutrition without wasting too much time.
5 Ways to Choose a Healthy Breakfast for Guys in a Hurry
1. Focus on protein. Stay full for a long time, not hungry often.
For guys in a hurry, protein is your best friend. It helps you feel full longer, reduces your appetite, and keeps your blood sugar levels stable, giving you consistent energy until lunch. So, you can choose protein from various sources, such as:
- Boiled eggs, omelets or scrambled eggs take little time and can be made ahead of time.
- Chicken breast, cut into small pieces, stir-fried with vegetables or made into a chicken sandwich.
- Greek yogurt is much higher in protein than regular yogurt and can be eaten with fruit or grains.
- Milk or soy milk, paired with whole grain cereal or blended into a smoothie with fruit.
- Whey protein powder mixed with water, milk or a smoothie is a quick and convenient option.
Getting enough protein at breakfast will reduce the chances of you reaching for unhealthy snacks throughout the day.
2. Choose complex carbohydrates that provide stable energy and are not easily craving.
Complex carbohydrates provide energy slowly, giving the body a continuous supply of energy without causing rapid spikes and drops in blood sugar levels, which can cause hunger or cravings.
- Oatmeal can be easily prepared by soaking it overnight or by microwaving it for a few minutes. Add fruits, nuts or seeds.
- Whole wheat bread, preferably unbleached, spread with peanut butter, egg or tuna.
- Whole grain cereals: Choose low-sugar, high-fiber cereals, eaten with milk or yogurt.
- Grains such as quinoa and buckwheat. Can be cooked and added to salads or eaten with eggs.
Avoid simple carbohydrates, such as white bread, sweetened cereals, or sugary drinks, as they cause your blood sugar levels to spike quickly and drop abruptly, leaving you feeling hungry and fatigued.
3. Increase good fat, stay full for a long time, nourish the brain.
Good fats are important for your body and brain, helping you feel fuller longer and helping with the absorption of certain vitamins. They also help with heart health.
- Avocado, sliced and added to sandwiches or blended into smoothies
- Nuts and seeds: Almonds, walnuts, chia seeds. Flax seeds can be sprinkled on oatmeal, yogurt or smoothies.
- Natural peanut butter spread on whole wheat bread or paired with fruit.
- Olive oil can be used. As a dressing in salads or as a light seasoning for cooking.
Getting the right amount of good fats will help you feel fuller longer, reduce snacking, and help your brain function more efficiently.
4. Add vegetables and fruits, full of vitamins, minerals and dietary fiber.
Even when you are in a rush, adding vegetables and fruits. To your breakfast should not be overlooked because they are a source of vitamins, minerals, and dietary fiber that are essential for the body.
- Fruits: Bananas, apples, berries can be eaten with yogurt. Oatmeal or blended into a smoothie.
- Green leafy vegetables, spinach or kale can be added to smoothies or stir-fried with a few eggs.
- Tomatoes, cucumbers, cut into sandwiches or eaten with omelets.
Getting enough fiber helps keep your digestive system working properly and helps control blood sugar levels, which are important for good health.
5. Prepare in advance, save time, reduce hassle.
The best way to make sure that busy men can eat a healthy breakfast is to prepare some of the food ahead of time, such as:
- Overnight Oats mixed with oats, milk, chia seeds, and fruit, refrigerated overnight, ready to eat in the morning.
- Boil eggs. Boil several eggs and store them in the refrigerator. When you want to eat them, just take them out.
- Separate the vegetables and fruits, cut them into small pieces, and store them in a container in the refrigerator. When you want to make a smoothie, you can just grab it and add it.
- Prepare smoothie ingredients in a zip-lock bag. Divide the fruits, vegetables, or protein powder into the bag. When you want to eat, just pour it into a blender, add water or milk, and blend.
Paying a little attention to your breakfast each day will help men feel energized, refreshed, and ready to take on every role in life to the fullest. Try using these techniques and you will feel the difference every day.