This is the best breakfast that was recommended to me by an experienced doctor - it is super tasty and 5 ingredients are enough
Butter pretzel, croissant or the good old wripping with cheese or sausage: When it comes to breakfast, it usually has to be quick. Especially during the week, we often use what the baker to go offers us - after all, we want to be on time and strengthened at work. And at the weekend: A long brunch with rolls, jam, eggs & Co.Where we should strengthen our body with lots of nutrients at the start of the day.
The question quickly arises: Are there options that are healthy and fast? And the answer is: Yes! Because even at breakfast, it is like everything in life: if we have simple guidance, it is best to provide an expert, then it is easy for us to follow it. We have Dr. Andrea Caletti from the Longevity Institute Aiva in Berlin.
The best breakfast: according to the nutritionist, you should eat that in the morning
“When it comes to a healthy breakfast, it isThe best and fastest solution, ”says Dr. Andrea Caletti. For this purpose, oatmeal is warmly prepared with almond milk. But that alone is not enough. “You should enrich the porridge with blueberries or aronia berries for a high vitamin C content. This antioxidative component strengthens the immune system and promotes skin health. ” According to the expert, topping of spices such as cinnamon and turmeric also has an anti -inflammatory effect and supports digestion. If you then add a handful of nuts, you have important proteins and nutrients in breakfast. They are great for the energy supply and the feeling of satiety throughout the day.
The best breakfast: this variant is available according to nutritionist
Oatmeal contains a lot of fiber that are important for digestion. However, if you want to integrate even more fiber, you can be porridge according to Dr. Andrea Caletti still provided with vegetables. This includes zucchini or carrots. They not only promote intestinal health, but also help with weight management. Or you integrate
The best breakfast: these nutrients are included
- Vitamin C: promotes immune defense and skin health.
- Fillers: support intestinal health and are essential for the feeling of satiety.
- Proteins: important for muscle building and repair as well as for the feeling of satiety.
- Antioxidants: Protect the cells from free radicals and support general health.
- Omega-3 fatty acids (in nuts): promote heart health and have an anti-inflammatory effect.
So you prepare a porridge properly
Warm and creamy: This is how a fresh porridge should be.
For this you need these ingredients:
- Water or plant milk
- preferred tender oatmeal
- Nuts
- Cinnamon and/or turmeric
- Berries
This is how the preparation goes:
- Put the milk in a saucepan.
- Add the oatmeal and stir into the liquid.
- Stir a pinch of salt.
- Let the whole thing simmer for a minute or two.
- Make the hob and let the oat porridge pull for about 5 minutes.
By the way: You can also prepare your porridge in the sense of Meal Prep and let the cooked mixture swell in the fridge overnight. The so-called “overnight oaks” contain even more health beefits, e.g. strength that is extremely full.
This recommends Dr. Caletti also
When it comes to healthy eating, it is of course not just a good breakfast (even if you have already won a lot). "A varied diet that follows the colors of the rainbow and integrates both vegetable and animal products (or their vegan alternatives), provides the body with all the necessary nutrients," says Dr. Andrea Caletti. "Latest studies suggest that carbohydrates are not the enemy, but have their place in a balanced diet, possibly even more important than proteins," he also explains. His tip at the end: Including fasting periods - we have tested interval fasting - weight control can also be supported and health can be promoted in the long term.
