2 Super Foods recommended by Nutritionists to include at breakfast

According to the study ‘Super Foods’: The credibility of the users information available on the webThe word ‘SuperAralment’ It was introduced in the 90s Foods with high nutritional properties. Explains the investigation, despite many definitions, it means that ‘SuperAralment’ For food products classified by them Gross and micronutrient wealthIt can have positive effects Health Useful for human and prevention Diseases.

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In the same way, he adds these Symptoms They are inherent to the product, that is, with no addition, and usually produced naturally, associated with indigenous population and traditional farming practices. Laura Dalla Rowere (College of Number and 01044) Y. Maria Garcia Olivares (College and 01075)Were, and,, and,, and,, and,.. Dieticians-positive experts Of BenatritionThey say to him Wide More on this subject, especially Super -Food It is better to include in Breakfast.

Why include super foods at breakfast?

Experts agree to include a ‘SuperAralment’ Can help you in the first meal of the day:

• Improve digestion and physical and mental function throughout the day.

• Extend the feel of satisfaction and provides power.

What are the two super foods that are recommended by nutritionists, including breakfast?

From oak Will recommend ChiaBy him Nutritional profile Balance: Fiber, proteins, omega -3 and antioxidants are high. The expert points out that it is a diet that is safe and beneficial if it is used properly.

Among them Goodness Refer to your collaboration:

• Soluble and insoluble fiber, which is suitable for digestion and satisfaction.

• Omega -3 fatty acids are associated with improvement in heart health and reducing inflammation.

• Antioxidants, which protect the oxidative damage cells.

In addition, he is “his ability” Absorbs the waterIt makes it satisfactory and versatile in recipes, not all healthy foods. ”

For its part, Garcia OlivaresProposes KefirVery probiotic The intestine microbiomeIts fermentation and low content LactoseMake it easier Digestion And absorption Nutrients.

He explained that Kefir had the following benefits:

• Maintain the balance of intestinal microbiota and improve digestion, prevent constipation and is suitable for intestinal health.

• Improve the absorption of minerals such as calcium and magnesium needed for bone and muscle health.

How to add these super foods at breakfast?

The Ditty-Newutricist Laura Dalla Rowere Indicates that the best way to introduce is Chia at breakfastCombine it with liquids to activate and win. In that sense, It should be prepared in the following ways:

• Chia Pudin: 1 or 2 tablespoons of vegetable milk or yogurt are soaked with cinnamon and red fruits.

• Smoothies: Add one tablespoon of chia to fruit and protein smoothies.

• Night Oats: Mix with oats, yogurt and fruit.

• Homemade bread or cookies: You can use chia in people to improve texture and nutritional value.

On the other hand, the Maria Garcia Olivares Describe it Kefir It is very versatile and can be included Recipes AS:

• Smoothies: Increase its nutritional effect with the coffer with fruits, seeds and nutritional fruits.

• Kofir Bowl: Mix with fresh fruit, oatmes dry fruit.

• As a base for healthy creams or sauces, replacing cream or recipes.

• With Chia Seeds: Mix and stand to obtain a pudin type texture.

How much use to get your benefits?

In the case of Chia, From oakThe recommended amount is said to be 1 to 2 tbsp (about 15 to 30 grams) per day. Expanding can cause digestive problems depending on its high fiber content.

Also, indicating that the expert is suffering from problems Digestive Or if they take anticoagulants, their use should be moderate. This is because omega -3 shows a slight effect The anticoagulant.

Now, the Dietician-Positive expert Maria Garcia Olivares He explained that eating between 100 and 200 milliliters per day is ideal. Stressed the people who exist Digestive sensitivity Or not accustomed to probiotics, start with a small amount and gradually increase.

It also refers to It is not recommended They have allergy to milk protein or lactose intolerance. Of course, in this case, you can choose Kefir Water or vegetables.

* Daniala walkie is the editor and editor SEO with more than 10 years of experience in the creation of health, nutrition and well -content.

This information does not replace the doctor’s diagnosis or prescription in any case. It is important to go to a specialist when symptoms occur in the case of illness and always self -united.