Dieticians and nutritionists call breakfast the most important of all daily meals and strongly advise against skipping it. A proper breakfast gives the body energy, provides nutrients and permits you to spend the first half of the day productively. Breakfast is so important for a person because in the morning, between 8 and 9 o’clock, the body begins to intensively produce the stress hormone cortisol. It is secreted by the adrenal glands, which are responsible for the morning surge of energy and the feeling of hunger that appears in the morning.

According to dieticians, breakfast should not be heavy, but it should be filling. A proper breakfast must include protein (preferably of animal origin, but for vegetarians’ plant-based is also permitted) and complex carbohydrates.

Cheese and dairy products (kefir, yogurt, cottage cheese, cheese), boiled eggs, omelettes with or without cheese, lean meat or fish are recommended as a source of protein. Sausages should be avoided as they contain too much animal fat and salt.

The source of complex carbohydrates are cereals and legumes, durum wheat pasta, potatoes (not fried), and whole grain bread. The best breakfast is considered to be porridge made from cereals containing a lot of fiber - oatmeal, buckwheat, corn, millet. Porridge can be cooked with water or milk, as well as with meat.

A great addition to breakfast would be fresh fruit or nuts. Fruits contain vitamins, healthy sugars and fiber, while nuts contain plant protein and essential fatty acids.

If you are used to drinking coffee or tea in the morning, you should not give it up; the main thing is not to do this on an empty stomach, and it is better to add a little milk to your coffee. Moreover, you should not replace a full breakfast with a single cup of coffee.

In terms of calorie content, breakfast should take up about a third of the total daily calorie intake, which is calculated for each person individually.

Photo: ru.freepik.com

Great importance is attached to breakfast in the Turkish culinary tradition. Breakfast in Türkiye is the most important and largest meal of the day. In the mornings on the table in Türkiye there is usually fresh bread with sesame seeds, cheeses, olives, butter, sausages, small pies or pancakes with various fillings, boiled eggs, honey, thick cream, as well as scrambled eggs, for which there are many recipes in Türkiye. And of course, Turkish coffee - from freshly ground beans, prepared in a copper pot over coals or hot sand and served in tiny porcelain cups.

In Turkmenistan, Turkish cuisine is treated with great love. You can try Turkish dishes in many restaurants, both in Ashgabat and in other cities. And lovers of a real “Turkish breakfast” are always ready to please the restaurants of the Ashgabat Soltan chain, in the menu of which Turkish cuisine makes up the lion’s share.

Many business people who work a lot do not always have time to have breakfast at home. Soltan restaurants always offer fresh, hearty and tasty “Turkish breakfasts”, which have everything to “refuel” with healthy calories in the morning and work productively.

There are eight points of the Soltan network in Ashgabat, located in various areas of the city, which is very convenient. In each of them, in the morning you can order both ordinary, familiar to many breakfast dishes, and those that are part of traditional “Turkish breakfasts”.

Addresses of Soltan restaurants in Ashgabat:

- “Berkarar” shopping and entertainment center, 3rd floor, No. D 17, contact numbers: (+993 65) 30 88 88, (+993 12) 46 84 44, (+993 12) 46 88 44;

- “Berkarar” shopping and entertainment center, 3rd floor, No. D 2, phones: (+993 61) 60 60 60, (+993 12) 46 88 08, (+993 12) 46 88 09;

- “Berkarar” shopping and entertainment center, 3rd floor, No. K 1, phones: (+993 60) 20 50 02, (+993 12) 46 84 80, (+993 12) 46 84 81;

- “Ashgabat” shopping and entertainment center: (+993 62) 21 86 86, (+993 12) 41 54 50, (+993 12) 41 54 51;

- st. Andaliba, 80: (+993 65) 69 16 16, (+993 12) 47 40 25, (+993 12) 47 40 26;

- st. G. Kuliyev, 72 (Soltan building): (+993 65) 72 61 62, (+993 12) 75 48 44, (+993 12) 75 49 44, (+993 64) 69 44 44, (+993 12 ) 75 35 55, (+993 12) 75 36 66.

Resources: chefrestoran.ru; dtcgig.by; sputnik.by; moystambul.ru

Also read:

• Turkish cuisine: a combination of culinary traditions of Asia and Europe