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Sesibuk mana pun anda, pastikan anda mengambil sarapan bagi membekalkan tenaga untuk tubuh badan anda. Sarapan pagi yang sihat boleh membantu mengawal selera makan, seterusnya membolehkan anda mengurangkan pengambilan kalori secara teliti untuk menurunkan berat badan.
“Semasa mencuba untuk menurunkan berat badan, lebih baik jika memotong pengambilan kalori secara konservatif dan berikan diri anda tempoh lebih lama untuk mendapatkan berat idaman. Memotong 100 atau 200 kalori daripada baseline anda dan hilang 1 pound (~450 gram) seminggu adalah jauh lebih baik berbanding memotong 800 kalori dan hilang semua berat dalam masa sebulan,” jelas Galanis dan Dorfman.
Jadi, sarapan apakah anda perlu makan untuk hilangkan berat badan? Berikut ialah saranan Galanis dan Dorfman:
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1. Telur
Telur ialah salah satu sumber protein dan asid amino yang terbaik; dengan 94% protein bersih berbanding kira-kira 70% bagi daging dan ayam. Kandungan protein yang tinggi menjadikan anda kekal kenyang untuk tempoh yang lebih lama.
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2. Sosej Ayam
Daging tanpa lemak, digandingkan bersama telur, akan menambah kandungan protein dan zat besi yang anda makan. Buat non-muslims, sosej daging babi perlu dielakkan kerana kandungan kalori dan lemak tidak sihatnya yang tinggi. Sosej ayam bukan sahaja rendah kalori dan lemak, malah mempunyai kandungan protein yang sama banyak.
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3. Kekacang
Kacang badam, pecan dan walnut merupakan sumber lemak tak tepu yang sihat. Tapi perlu ingat, kekacang juga padat dengan kalori, maka jangan makan lebih daripada segenggam.
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4. Buah-buahan
Buah-buahan segar mengandungi kalori dan lemak yang rendah, tetapi kaya dengan fiber dan zat-zat lain seperti vitamin C. Hindari buah-buahan beku atau dalam tin kerana ia biasanya mempunyai bahan tambahan dan secara amnya kurang berzat.
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5. Greek Yogurt Tanpa Lemak
Sumber yang baik untuk vitamin-vitamin B, kalsium, protein, potasium dan zink.
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6. Kopi Tanpa Gula
Secawan kopi 16 auns boleh mengandungi sebanyak 300mg kafein. Kafein boleh membantu mekanisme badan manusia untuk membakar kalori (dikenali sebagai proses thermogenesis). Untuk mengelakkan kalori, terutamanya bagi anda yang mahu menurunkan berat badan, minum kopi secara black iaitu tanpa krim dan gula.
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