Lying in bed can be a good way to go. If we haven’t slept all night But for most of us, we can’t choose to do this. because I may have to go to work or to do other activities Sure, caffeine can make us feel more energetic.

But there’s one key part of your breakfast routine that helps you perform better. If you miss 8 hours late at night, it’s “breakfast.”

with 3 recipes recommended by nutritionists It is a high fat breakfast menu. That guarantees that it does not cause weight gain for sure

Disease from sleep “sleep less – sleep more” destroys health, causing disease.

Symptoms of “myocardial infarction”, a hidden threat of stress More than half died instantly.

Because there is a research that has proven that A breakfast with 35-40 grams of fat is key to controlling blood sugar in the morning for sleepless nights or sleep deprivation.

Some high fat diets are not as scary as you think. In fact, these foods caused less than half of the blood sugar spikes. Compared to the control sugar test. and still have better symptoms Compared to a high protein diet

Menu One: Vevolencedo (Huevos Rancheros)

Mexican-style breakfast that California Americans love to eat. because in addition to being easy to cook It is also full of protein from eggs. Plus, there are both spicy and sour flavors that blend seamlessly together. Helps to refresh the body when eating as well

Serve : 2-3 people

raw material :

• 200 grams of crispy corn flakes
• 1 can of black beans
• 1 can of chopped tomatoes
• 1 teaspoon paprika
• 1 teaspoon smoked paprika
• 1 teaspoon maple syrup
• 1/4 teaspoon onion powder
• 1/2 teaspoon salt
• black pepper
• 4 eggs
• 1 handful of cilantro and cheese
• 1 avocado

method :

1.) Mix chopped tomatoes, maple syrup, salt, pepper and onion powder.
2.) Place the crispy corn on top. Then mix tomatoes and black beans.
3.) Use a spoon to make 4 small holes in the mixture. finished gradually Crack an egg into each egg.
4.) Put the cheese on top and bake at about 180 degrees Celsius for about 15-20 minutes until the cheese melts and the eggs are cooked. and finished off with cilantro and avocado slices

Menu Two: Peach Chia Seed Pudding

Planning a late night or early morning trip? This is a good way to prepare in advance. Knowing that you may be missing out on important sleep

Serve : 4 people

• 100 g macadamia nuts, soaked for at least 8 hours, then rinsed
• Chia seeds 30 grams
• 1/4 teaspoon vanilla extract or 1 part tonka bean
• 2 tbsp honey
• 1/2 teaspoon salt
• Peaches (2 ripe peaches, halved and stoned 1/2 tsp coconut sugar 1 tsp chopped fresh rosemary)
• The final ingredients are 50 grams of finely chopped macadamia nuts and 4 tablespoons of coconut yogurt.

method :
1.) Mix macadamia nuts with 300 ml of water for at least 1 minute until smooth.
2.) Pour macadamia milk into a large glass jar. Then add the chia seeds, vanilla, honey and salt and beat with a fork to combine.
3.) Put in the refrigerator for at least 4 hours or overnight.
4.) When ready to eat Sprinkle half of the peaches with sugar and rosemary. Then roast or roast the peaches until they are caramelized. This will take about 5-10 minutes depending on the ripeness of the peaches.
5.) Place the caramelized peaches over the chia seeds. With 1 spoonful of coconut yogurt and sprinkle with coarsely chopped macadamia nuts.

Menu Three: Peanut Butter Smoothie

For a lazy breakfast We can fill up on greens and healthy omegas with our high-fat vegetarian breakfast.

Serve : 1 person

raw material :

• 120 ml hemp seed milk
• 1 large ripe banana
• 2 tbsp hemp seeds
• 2 tbsp peanut butter
• 2 cups spinach (or other leafy greens like kale)
• 1 tbsp good hemp protein

method :
Blend all ingredients in a blender until smooth.

Thank you information from: STYLIST

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