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Ideas for high-protein breakfasts worth trying
Table of Contents
1. The role of protein
Protein is one of the key nutrients necessary for the proper functioning of the body. It is the basic building material of tissues participates in the processes of their repair, wound healing and regeneration after physical exertion. In addition, it is a component of enzymes and hormones that control most metabolic and physiological processes.2. The need for protein
According to the nutritional norms of the Polish population, the recommended daily protein intake for women and men living a sedentary lifestyle is 0.83 g/kg of body weight. These values are increased in the case of: recreational sportspersons: 1. 21. 6 g/ kg of bodyweight, people who build an active body mass: 1. 62. 2 g/ kilogram of body mass, people with a weight reduction rate of 0. 81.6 g/ kilo body weight, in the course of a healthy lifetime: I. 6.5%, in the meantime, women with an average body weight of 0.13 m/ month, and women with a body mass index of 0.19% + 0.0 + 0.9 + 0.6 + 0.8 + 0.3 + 0.2 + 0.4 + 0.5 + 0.7 + 0.8% + 0.1 + 0.5% + 0.13 + 0.18 + 0.19 + 0.28 + 0.15 + 0.16 + 0.20 + 0.14 + 0.29 + 0.26 + 0.23 + 0.24 + 0.27 + 0.30 + 0.34 + 0.00 + 0.12 + 0.04 + 0.01 + 0.05 + 0.10 +3. Sources of protein in the diet
The main animal sources of protein are meat, fish and seafood, eggs and milk and their derivatives. Plant protein, on the other hand, does not always contain animal amino acids and is therefore considered to be incomplete. However, it should be emphasized that only through the proper combination of different plant products can it be easily compiled from a complete amino acid profile.4. Ideas for a high-protein breakfast
Ingredients (portion): 200 g of country cheese (packaging), 100 g of eggs (2 pieces), ?? 150 g of cucumber (1⁄2 piece), ¢ 100g of cocktail tomatoes (5 pieces) 60 g of pepper (1⁄4 piece), a handful of spinach, salt and pepper for flavoring.5. Other, of a thickness of not more than 10 mm
Ingredients (portion): 50 g of eggs (slice), 30 g of protein nutrients (measurement) 15 g of whole-grain flour (lipping), ?? 150 g of natural syrup (packaging), 2 g of baking powder (1⁄2 teaspoon), 5 ml of olive oil (slicon),?? 10 g of walnut butter (slipping) ?? fruit to be served. Method of preparation1 All ingredients except oils and fruits to be thoroughly mixed. 2. Warm up the pan with a little olive oil. 3. Remove these portions with a spoon and form a powder. 4. Live on an average weight of 2 g/ 3 g of each side.6. Eggs in Turkish
Ingredients (2 servings): 100 g of eggs (2 pieces), 150 g of natural garlic (wrapping) 5 g of garlic, 20 g of butter (2 tablespoons), ?? 6 ml of lemon juice (spoon), 10 g of vinegar (spice), sweet chili peppers, chili flakes, salt and pepper; baking powder. Preparation methods1. Remove the skins from the spray with garlic powder, lemon juices, salt, and peppers. 2. Boil the water from the lemon spoon.7. It's a homemade bagel with salmon, cheese and cucumber
Ingredients (2 servings): 75 g of whole grain flour (1⁄2 cup) 90 g of natural pickled cucumber (1 1⁄2 cup), 4 g of baking powder (supply), ?? 5 g of sesame (spoon), ‡ 25 g of eggs (1⁄2 slice), † 100 g of smoked salmon (packaging), ¢ 75g of cream cheese (3 tablespoons) ‡ 90 g plastic cucumbers (1⁄2 bottle), ✓ salt and pepper for flavoring.
