[et_pb_section admin_label=”Section” global_module=”53″ fullwidth=”on” specialty=”off” transparent_background=”off” allow_player_pause=”off” inner_shadow=”off” parallax=”off” parallax_method=”off” padding_mobile=”off” make_fullwidth=”off” use_custom_width=”off” width_unit=”on” make_equal=”off” use_custom_gutter=”off”][et_pb_fullwidth_post_title global_parent=”53″ admin_label=”Fullwidth Post Title” title=”on” meta=”on” author=”on” date=”on” categories=”off” comments=”off” featured_image=”on” featured_placement=”background” parallax_effect=”on” parallax_method=”off” text_orientation=”center” text_color=”dark” text_background=”on” text_bg_color=”rgba(255,255,255,0.9)” module_bg_color=”rgba(255,255,255,0)” title_all_caps=”off” use_border_color=”off” border_color=”#ffffff” border_style=”solid”] [/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section admin_label=”section”][et_pb_row admin_label=”row”][et_pb_column type=”2_3″][et_pb_image admin_label=”Image” src=”http://maskulin.com.my/wp-content/uploads/2017/04/image-4.jpg” show_in_lightbox=”off” url_new_window=”off” use_overlay=”off” animation=”left” sticky=”off” align=”left” force_fullwidth=”off” always_center_on_mobile=”on” use_border_color=”off” border_color=”#ffffff” border_style=”solid”] [/et_pb_image][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” text_font_size=”16″ use_border_color=”off” border_color=”#ffffff” border_style=”solid”]
Sarapan pagi yang sihat boleh membantu mengawal selera makan, seterusnya membolehkan anda mengurangkan pengambilan kalori secara teliti untuk menurunkan berat badan. Tidak kiralah berapa usia atau tinggi atau rendah kadar metabolisme seseorang, menurut Dr. Charles Galanis, pakar bedah bertauliah di Chicago, dan Robert Dorfman, seorang felo penyelidik pembedahan plastik dan rekonstruktif, secara amnya sarapan yang sihat melibatkan makanan yang sama. Perbezaannya hanyalah pada saiz hidangan yang bergantung kepada rejimen atletik, jenis bentuk badan dan jantina.
“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.
[/et_pb_text][et_pb_image admin_label=”Image” src=”http://maskulin.com.my/wp-content/uploads/2017/04/nuts.jpg” show_in_lightbox=”off” url_new_window=”off” use_overlay=”off” animation=”left” sticky=”off” align=”left” force_fullwidth=”on” always_center_on_mobile=”on” use_border_color=”off” border_color=”#ffffff” border_style=”solid”] [/et_pb_image][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” text_font_size=”16″ use_border_color=”off” border_color=”#ffffff” border_style=”solid”]
3. Kekacang
Kacang badam, pecan dan walnut merupakan sumber lemak politaktepu yang sihat. Tapi perlu ingat, kekacang juga padat dengan kalori, maka jangan makan lebih daripada segenggam.
[/et_pb_text][et_pb_image admin_label=”Image” src=”http://maskulin.com.my/wp-content/uploads/2017/04/635578880848145560-GoGreek.jpg” show_in_lightbox=”off” url_new_window=”off” use_overlay=”off” animation=”left” sticky=”off” align=”left” force_fullwidth=”on” always_center_on_mobile=”on” use_border_color=”off” border_color=”#ffffff” border_style=”solid”] [/et_pb_image][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” text_font_size=”16″ use_border_color=”off” border_color=”#ffffff” border_style=”solid”]
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.
[/et_pb_text][et_pb_image admin_label=”Image” src=”http://maskulin.com.my/wp-content/uploads/2017/04/Fresh-Fruits-066.jpg” show_in_lightbox=”off” url_new_window=”off” use_overlay=”off” animation=”left” sticky=”off” align=”left” force_fullwidth=”on” always_center_on_mobile=”on” use_border_color=”off” border_color=”#ffffff” border_style=”solid”] [/et_pb_image][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” text_font_size=”16″ use_border_color=”off” border_color=”#ffffff” border_style=”solid”]
5. Greek Yogurt Tanpa Lemak
Sumber yang baik untuk vitamin-vitamin B, kalsium, protein, potasium dan zink.
[/et_pb_text][et_pb_image admin_label=”Image” src=”http://maskulin.com.my/wp-content/uploads/2017/04/Black-coffee.jpg” show_in_lightbox=”off” url_new_window=”off” use_overlay=”off” animation=”left” sticky=”off” align=”left” force_fullwidth=”on” always_center_on_mobile=”on” use_border_color=”off” border_color=”#ffffff” border_style=”solid”] [/et_pb_image][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” text_font_size=”16″ use_border_color=”off” border_color=”#ffffff” border_style=”solid”]
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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