What Are The High-quality Protein Breakfasts?

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We all know that breakfast is a very important meal. What should I have for breakfast? Protein-rich foods of course! Protein is the basis of all living substances and an important nutrient for the human body. Only by consuming enough protein in breakfast can one devote oneself to work and study energetically.

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Milk

Milk contains a variety of amino acids, minerals, etc. In addition to providing the protein needed by the human body, it is also the main source of calcium. Every 100 grams of milk contains 3 grams of protein. Among the total proteins, casein is the main protein, followed by lactalbumin and lactoglobulin. These proteins are high-quality animal proteins, which are easier to digest and absorb after ingestion, and provide us with energy.

Milk is a liquid food with a high water content, so the protein content is only 3%, while the protein content in milk drinks will be even less. Even though milk drinks have various flavors, in terms of nutritional value, they cannot replace milk for breakfast. When choosing milk, learn to read the ingredient list. If it says "raw milk" or "fresh milk", it means it is milk; if "water" is written first in the ingredient, it means it is a milk-containing drink.

 

Soy milk

The main raw material of soy milk is soybeans, which are soaked, ground, filtered and boiled, with a delicate and fragrant taste. Soybeans are rich in nutrients and are known as the "king of beans". Elderly people drink soy milk to have strong legs and feet, women often drink soy milk to look younger, and children should drink soy milk in moderation to grow faster.

The protein content in soy milk is very high, with 4.5 grams of protein per 100 grams of soy milk. Such data is higher than the protein content of some meats.

The vegetable protein contained in soybean milk is a complete protein, which is a protein with an appropriate ratio to the amino acids necessary for the human body. Compared with animal protein, it is more conducive to the absorption of the human body. If it is necessary to supplement protein and control weight, soy milk is better than milk. In addition, many people do not drink milk, and it is also a good way to replace it with soy milk.

Soymilk can be ground with soybeans alone, or mixed with other miscellaneous rice and beans, which not only tastes better, but also has more balanced nutrition. It should be noted that in the process of making soy milk, it must be thoroughly cooked, and it must be kept in a boiling state for 5 minutes, so that the foam will completely disappear, so as to avoid poisoning caused by eating "false boiling" soy milk.

 

Egg

Except for a little less vitamin C, eggs contain almost all the nutrients the human body needs. The protein content of an egg is 12%, and there are almost 12 grams of protein in every 100 grams of eggs.

The amino acid composition of protein in eggs is very reasonable, and its amino acid composition is basically similar to that of the human body. Eating eggs for breakfast can increase the feeling of fullness. In addition, the protein and fat in eggs can provide continuous and stable energy, so that the stomach will not feel hungry soon. Not only that, eating an egg for breakfast can help improve memory, which is of great benefit to students who use their eyes and brains.

There are many ways to make eggs for breakfast. The common ways are boiled eggs, fried eggs, omelets, egg drop soup, etc. Which one do you prefer? According to scientific research, the protein digestibility of boiled eggs with shells is as high as 99.7%, almost all of which can be absorbed and utilized by the human body; the protein digestibility of fried poached eggs and fried eggs is second, followed by scrambled eggs and steamed egg custard.

 

Black sesame paste

Often eating some black sesame paste for breakfast is also very good for hair. Black sesame is not only delicious, but also super rich in nutrients. Black sesame is rich in vitamins, lecithin, anthocyanins and other nutrients. Black sesame is also a veritable alkaline food.

The protein content per 100 grams of milk is 3.6 grams, while black sesame seeds of the same weight contain 21.9 grams of protein. It is not difficult to calculate that the protein content of black sesame seeds is 6 times higher than that of milk, and the calcium content per 100 grams of black sesame seeds is more 8 times that of milk. However, because the black sesame paste also contains water, it failed to top the list of top 5 high-protein breakfasts.

Oatmeal

The protein content of oats is among the best among whole grains, and the protein content in oats is as high as 19%.

Oatmeal is a high-protein and low-fat coarse grain. Every 30 grams of oats contains 5 grams of protein, which is almost the protein contained in 109 grams of milk. Oatmeal is rich in folic acid, riboflavin, calcium, phosphorus, potassium and other trace elements. Oatmeal also contains a lot of insoluble crude fiber, so eating oatmeal for breakfast will make you very hungry, so you can get the necessary nutrients under the premise of weight management. Nutrients such as protein serve multiple purposes.

The taste of oatmeal is very light, so many people don't eat it. In fact, oatmeal can be prepared with milk as well as boiled water. You can also add some dried or fresh fruit. In addition, oatmeal can also be cooked into porridge and made into oatmeal Cookies and other snacks.

It is important to choose oatmeal. We must learn to read the ingredient list. Some oatmeal is also mixed with additives such as white sugar and creamer. Such oatmeal is not within the scope of what we call a high-quality protein breakfast.

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About the "high-protein breakfast", I will share it here. What else do you need to add? Do you know any breakfasts that are high in protein? May wish to leave a message and share in the comment area, so that more friends can benefit! If you don't know how nutritious the food you eat, BP Smartwatch can tell you. It is equipped with a health app to easily manage your health.