Breakfast uses protein and is one of the best ways to develop your day. "Starting the morning with protein helps stabilize blood sugar, suppress morning hunger, and prolong the feeling of footwork," said Kaytee Hadley (schooler, registered nutritionist, IFMCP), a functional medical nutritionist and founder of the overall health brand in Richmond, Virginia.
Protein can also initiate muscle repair and maintenance, which is especially important for people with exercise or who are controlling their weight. "Hadley recommends that breakfast should take about 20 to 30 grams of protein.
According to Real Simple, chicken eggs are undoubtedly the most common source of protein in breakfast, with about 10.7 grams of protein per 100 grams. If you are not sure what else you have, the following foods have even higher protein content than chicken eggs (all calculated at 100 grams per 100 grams):
1. Almond SauceProtein Content: 20.8 grams
Almond Sauce is not only high in protein content, but also rich in fiber, poly and monomer and fatty acids, ribogins, vitamin E, osteoporosis, phosphorus, copper and pilori. You can smear it on sprouted bread to make high-protein toast, or enjoy it in overnight swans.
2. Protein content of fermented fish: 18.3 gramsfish is an important source of high-quality omega-3 fatty acids, which helps cardiovascular health, and may also reduce the risk of coronary heart disease. It should be noted that the process of stooling will slightly reduce the fatty acid content, and the heat stooling will reduce more than cold stooling.
3. Teff Porridge (Teff Porridge)Protein content: 13.3 grams
Hadley It is recommended to try using moss to make porridge with different flavors. "Moss is one of the most protein-containing grains. It is naturally infertile and rich in iron, calcin and oxidation. These are nutrients that are commonly seen in modern people as insufficiently consumed," she said.
4. Protein content of fried sprouted tofu: 13.2gIf you want to find a scrambled egg substitute for plant-based protein, you can try stir-frying with sprouted tofu. Compared with ordinary tofu, sprouted tofu has a higher protein content. "Tofu is a source of high-quality plant-based protein, low in raw and fat content, and does not contain citric sterols," said Vanessa Rissetto, founder and nutritionist at the nutrition platform Culina Health. She suggested adding some ginger (adding color) and stir-fry with garlic, sausage and vegetables. "If you want a cheese flavor, you can add nutrient yeast and supplement vitamin B12." She replenished.
5. Protein content of sprouted toast: 13.2 gramsSelect the bread, toast can also be a high-protein option. "The nutrients in sprouted bread are more easily absorbed and the protein content is slightly higher than traditional bread," Hadley pointed out.
6. Protein content of steel-cut oatmeal porridge: 12.5 gramsoatmeal, especially steel-cut oatmeal, is not only rich in fiber, but also rich in protein. It helps improve the cervical phase and maintains healthy cervical steroid levels. If you want to be simple and fast, you can make overnight swallows and carry them. Rissetto recommends mixing milk with a one-to-one ratio and adding ingredients such as berries, fruit, cinnamon or almond sauce.
7. Cottage CheeseProtein content: 11.6 grams
"The cottage cheese is rich in protein and calcification, and the protein quality per serving is even higher than that of Greece," Hadley said. "The carbohydrate content is also low, which is an ideal choice for those who want to supplement high protein and are sensitive to lactose."
In addition to eating directly or with fruits, you can also add it to various dishes flexibly. "For example, mixing a batter to increase protein content, adding scrambled eggs to increase smoothness, or mixing a smooth fruit shake to create a thick cheese cake texture." Hadley suggested.