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Friday, 12 January 2018

Healthy Breakfast

Breakfast is the most important meal of the day. Therefore, people should be aware about their first meal. According to Doctors, it should be nutritional and heavy. Because it provides energy and makes able to a person for work of whole day. There are some foods which you can add in your breakfast ideas.

Oatmeal is one of the healthiest breakfasts you can eat. Oatmeal is a whole grain that gives you 13 grams of protein in one small half cup serving. Antioxidants, vitamin E, tocotrieonols, selenium, phenolic and phytic Acid reach to oatmeal in the list of healthy foods. Some other nutrients are found in oatmeal like vitamin B1, biotin, phosphorus, copper and magnesium.

Nuts are loaded with healthy fats, magnesium, potassium and a good amount of protein, so they will keep you feeling satisfied for hours. Furthermore, nuts have been shown to improve heart disease risk factors and reduce insulin resistance. 

Yogurt is packed with filling protein and bone building calcium. It is a probiotic that contains good bacteria that are beneficial for your gut.

Berries are low in calories and packed with vitamins and minerals. They are also rich in antioxidants called anthocyanins which have been shown to protect against heart disease. Some popular types include strawberries, blueberries, blackberries and raspberries.
Eggs are packed full of nutrients and high quality protein and make a great food for breakfast. Vitamin A, E and B6, thiamin, riboflavin, iron, folate, selenium, phosphorus, magnesium are all found in eggs, which are important for your health.
Healthy breakfast

Healthy Breakfast Idea
You can add Honey, milk, butter and Amla in breakfast for more health benefits. Because, Honey contains natural 
sugar and prevents you from allergies, diabetes, sleep problems, coughs and wound healing. Whereas, Amla reduce blood sugar and contain high Fiber.

Chocolate flakes increase sugars in your diet and not nutrition.

Fried food is not good for health, and in the morning it will be not beneficial for our health. Bread pakoda, bread rolls, potatoes and all other fried snack contain high calories and fat. Which can increase your weight. 

Never add these foods in Breakfast
  • Coffee has a lot of health benefits. However, drinking coffee loaded with artificial sweetener or too many add ons will give too much sugar and increase your calorie intake without balancing it out with fiber or protein.
  • You should avoid earring cereals that have little to no fiber and high in sugar content because these will only make your blood sugar rise and then drop rapidly. According to the nutritionist Mitzi Dulan, RD, it is recommended to consume cereal that contains a minimum of 3 grams of fiber per serving. You can add almonds and berries in cereals to make them fibre rich.
  • According to the author of The One-One-One Diet Rania Batayneh,MPH, most breakfast bars have high sugar content and are low in fibre and protein. Therefore, it is important to carefully choose those that are rich in fibre, protein and healthy fats. Moreover, it is recommended to opt for breakfast bars that have less than 5 grams of sugar.
Breakfast Recipe
Necessary Ingredients for Banana Cutlets Recipe:

Raw banana  - 04 at least (boiled),
Green peas  - 01 bowl,
Flour - 1/3 cup,
Roasted cumin - 01 teaspoons,
Green chilli - 03 (finely chopped),
Red Chilli Powder - 01 teaspoons,
Black salt - 1/2 teaspoon,
Bread crumbs - As needed,
Oil - For frying,
Salt  - According to taste

Method of making Banana cutlets: First of all Bananas, peas and maida mash well in a large bowl.
After that, add all the other spices in it and  mix them well.

Then make small balls of this mixture by hands. Then flatten them with the help of the palm of hand or fill in the mold and shield them in the desired shape. After this wrap them well in the bread crumbs.

Now add oil in a bowl and keep bowl on flame. If the oil is heated, then put these cutlets in it, till they become light brown on slow flame.

Now your banana cutlets recipe have done.

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