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Not a few people who skip breakfast because they do not have time or fear of fat. In fact, breakfast is very important to increase concentration and productivity. To get these benefits, the breakfast menu and portions are important to note. For the benefits to be more pronounced, try adding fruit.
Due to time constraints, people usually prefer practical breakfast such as bread, pancakes, fried rice, chicken porridge, and others. Unfortunately, the types of breakfast are high in fat, sugar, and carbohydrate simplex, which makes energy soaring, but the decline is also fast. As a result, your eating time has not been too weak.
To avoid being weak when midnight is usually the workload in the office is busy, try consuming or adding fruit to your breakfast menu. Fruit is rich in carbohydrates, as well as vitamins and minerals that can make you full while supplying energy. Combine fruit with lean protein so that the benefits you feel are maximal!
Benefits of adding fruit at breakfast
A good breakfast is a breakfast that fulfills all the nutrients for the body. In addition, breakfast also gives you energy, at least until lunch time arrives.
Breakfast is said to meet the standards if it contains:
- Complex carbohydrates. This is what keeps you energized for a long time, fiber to make you feel full longer.
- Nonfat protein. This is the most satisfying macronutrient, which can last up to lunch hours.
- Healthy fat, because it gives you energy and a feeling of fullness.
Fruit is a healthy breakfast menu of complex carbohydrate sources. Although sugar contains natural sugars, this content is considered a complex carbohydrate because it contains fiber. As you know, fiber is good for digestion. In addition, fiber also makes the absorption of fruit sugar more optimal, which ultimately provides long-term energy.
No need to worry about calories in fruit. Although it contains sugar, many fruits are low in calories and suitable as a breakfast menu. Examples are strawberries, grapes, papaya, or cantaloupe. All provide less than 60 calories per serving.
Conversely, the fruits that should be avoided for consumption at breakfast are mangoes, grapes, cherries and bananas. These fruits contain more calories and sugar. If the fruits are available, consume them in moderation. Mangoes, for example, contain 45 grams of sugar. Although natural, but the level is quite high.
Take advantage of fruit nutrition
Besides the benefits mentioned above, there are many other benefits that you can feel when you eat fruit every day, especially at breakfast. Eating fruit will help you meet your daily nutritional goals. Besides being rich in fiber, fruit is a source of vitamins A and C, as well as mineral potassium.
Vitamin C is important for the health of the immune system, as well as the growth and repair of cells. Meanwhile, Vitamin A can improve the health of the skin and eyes, fight infections. There is also the content of potassium which can help control blood pressure.
Fruit is good for consumption at breakfast. However, avoid making it the main menu. You also have to balance it with other foods. For example, eat breakfast with cereals, low-fat milk, and fruit pieces. You can also eat fruit salad with 1-2 sheets of whole wheat bread as a source of carbohydrates.
A healthy and nutritious breakfast should consist of carbohydrates that are slowly digested, such as fruit, wheat, low-fat dairy products, and balanced with protein. This can be obtained from eggs, cheese, and tofu.
The key is to replace your breakfast which is high in fat to be a breakfast that is higher in fiber and protein. This will make you full longer and brake the desire to snack on you.
Starting an activity with a healthy breakfast is the key to the beginning of maintaining stamina during a busy day. Starting tomorrow, try to add fruit to your breakfast menu to make it more powerful, not hungry fast, and a good start to meet your daily nutritional needs.
