Eat Breakfast For Your Health
  12 January 2009    ( 4060 hari lepas )

 In the time you spend each morning calibrating your hair gel, you could be doing something more important, with a much better payoff: eating breakfast. Mom was right (and it's okay to admit it): Breakfast is the most important meal of the day.

It keeps you slim: Breakfast eaters are less likely to be overweight than breakfast skippers, and successful dieters are also more likely to be breakfast eaters.

It keeps you healthy: Eating breakfast may reduce your risk of serious illnesses like heart disease, stroke, diabetes, and cancer, and it strengthens your immune system so you're more resistant to common ailments like colds and the flu.

It keeps you sharp: Memory and concentration get a boost from breakfast. A study on children found that kids who eat breakfast score higher on tests and are less likely to suffer from depression, anxiety, and hyperactivity. It should help you at the office, too.

The Perfect Meal

You say you eat breakfast? Good boy. Even so, it's likely you're doing it wrong. "Most men make the mistake of eating too little in the morning, and then get so hungry they go overboard and eat a giant meal later in the day," says Evelyn Tribole, M.S., R.D., a nutritionist in Irvine, California, and author of Stealth Health.

A typical breakfast is just a couple of hundred calories, mostly in the form of simple carbohydrates that spike blood-sugar levels and leave the body starving for energy a couple of hours later.

Even a classic fiber-rich breakfast  say a cup of raisin bran with blueberries and skim milk  provides less than 300 calories and only about 10 grams of protein. An ideal breakfast needs to be much larger  between 500 and 600 calories. And it needs to be packed with vitamins, minerals, and nutrients, including at least 20 grams of protein and at least 5 grams of fiber. That will give your body a high-quality, long-lasting, steady supply of energy to help you through the morning.

Here's how to hit those numbers. Each of the following meals tastes great and can be made in minutes.

Blueberry Smoothie With Toasted-Cheese Sandwich
Prep time: 4 minutes 2 slices whole-wheat bread 1/2 c Kashi Go Lean Crunch! cereal 1 c fat-free milk 1 c frozen blueberries 1 1-oz slice Cheddar cheese Pop the bread into the toaster. Dump the cereal, milk, and berries into a blender and liquefy. Stick a slice of Cheddar between the warm slices of toast and nuke the sandwich in a microwave for 15 seconds. It tastes grilledbut isn't.

Benefits: "The cheese and milk in this meal are essential for building and maintaining new muscle," says Christine Rosenbloom, Ph.D., R.D., a professor of nutrition at Georgia State University. "The whole grains in the bread and cereal will help lower cholesterol, and the minerals in the milk and cheese will help keep blood-pressure levels down."

Per meal: 509 calories, 26 grams (g) protein, 75 g carbohydrates, 14 g total fat, 12 g fiber

Grab-and-Go Breakfast
Prep time: 1 minute 1 medium apple 1/2 pint fat-free milk 1 bran Vita muffin 1 pack Skippy Squeeze Stix peanut butter Slice the apple, grab the milk, muffin, and peanut butter, and go. Squeeze the peanut butter out of its pack onto your apple slices as you eat.

Benefits: Vita muffins (vitalicious. com) contain 100 percent of your recommended intake of several important nutrients, including vitamins A, B6, B12, C, D, and E. Foods high in monounsaturated fats  like peanut butter  may boost testosterone levels. This meal should help you burn energy more efficiently and lift more weight at the gym.

Per meal: 506 calories, 20 g protein, 87 g carbohydrates, 12 g total fat, 15 g fiber

Minute Omelette with Toast
Prep time: 2 minutes 1 egg 3/4 c frozen spinach, thawed 1 slice Canadian bacon, diced 2 slices whole-wheat bread 1 Tbsp almond butter 1 c Welch's grape juice Stir together the egg, spinach, and Canadian bacon and pour onto a plate coated with nonstick spray. Microwave for 1 minute or until the egg is fully cooked. Toast the bread and eat it with the almond butter. Chase everything with grape juice.

Benefits: Monounsaturated fat in the almond spread will help prevent spikes and drops in blood sugar, which can leave you feeling tired or crabby. Grape juice gives you an antioxidant, called resveratrol, that not only helps lower LDL (bad) cholesterol levels but also helps improve bloodflow to the heart.

Per meal: 540 calories, 25 g protein, 73 g carbohydrates, 19 g total fat, 8 g fiber

Two PB-and-Banana Wraps With Milk
Prep time: 2 minutes 2 Tbsp peanut butter 2 Eggo Special K waffles 1 medium banana 1/2 pint fat-free chocolate milk Spread a tablespoon of peanut butter over each (briefly microwaved) waffle. Divide the banana between them and roll each to make wraps. Wash down with chocolate milk.

Benefits: Eggo's Special K waffles supply complex carbohydrates, which break down slowly in the body and stimulate the production of serotonin, a calming brain chemical. The banana is packed with potassium  a heart protector.

Per meal: 570 calories, 23 g protein, 90 g carbohydrates, 16 g total fat, 7 g fiber

The Santa Fe Burrito
Prep time: 4 minutes 2 eggs 1 c Santa Fe frozen mixed vegetables (black beans, peppers, and corn) 1 flour tortilla 1/2 c low-fat shredded Cheddar cheese 1/4 c salsa Mix the eggs and vegetables and spread the mixture on a plate coated with nonstick spray. Cook in the microwave for 1 minute, stir with a fork, and microwave again until the eggs are cooked and the vegetables warm. Pile onto a flour tortilla, top with shredded Cheddar cheese and salsa, fold, and eat.

Benefits: "Without protein, guys can lose muscle mass quickly," says William J. Evans, Ph.D., a professor of geriatrics, physiology, and nutrition at the University of Arkansas. This meal is packed with it.

Per meal: 530 calories, 36 g protein, 53 g carbohydrates, 18 g total fat, 6 g fiber

Black-Cherry Smoothie and Peanut-Butter Oatmeal
Prep time: 4 minutes 1 c R.W. Knudsen black-cherry juice 1 c frozen strawberries 1 c frozen unsweetened cherries 2 Tbsp protein powder 2/3 c oatmeal 1 Tbsp peanut butter 1/2 c fat-free milk Blend the cherry juice, frozen fruit, and protein powder until smooth. Microwave the oatmeal according to the directions on the package. Stir in the peanut butter and milk.

Benefits: Men who ate at least one serving of whole-grain cereal (like oatmeal) a day had the lowest risk of dying of any cause, including heart disease, according to a 5-year study of 86,000 doctors. Cherries and strawberries are natural sources of salicylates  the active ingredient in aspirin  making them ideal for relieving stress-induced morning headaches.

Per meal: 600 calories, 27 g protein, 100 g carbohydrates, 11 g total fat, 10 g fiber

Almond-Butter-and-Raisin Sandwich With Smoothie
Prep time: 1 minute 2 Tbsp almond butter 2 Eggo Special K waffles 1 Tbsp raisins 1 Stonyfield Farm smoothie Spread the almond butter on the waffles. Sprinkle the raisins over one waffle and top with the other. Wash down with the smoothie.

Benefits: Whole-grain waffles help lower cholesterol and blood pressure, and improve your body's processing of insulin and glucose, a benefit that can reduce your risk of becoming diabetic.

Per meal: 600 calories, 21 g protein, 86 g carbohydrates, 22 g total fat, 7 g fiber


  Daging Masak Hitam

  To-Do Lists - The Key to Efficiency

  Kepemimpinan berteladan teras tingkat integriti

  SMART melukis wajah baru Kuala Lumpur

  Langkah menyiapkan diri sebelum bersara

  Tradisi ucapan, bermaafan semarak kelestarian Syawal


  Better Public Speaking and Presentation - Ensure Your Words Are Always Understood

  Cendawan Tepung Rangup

  The Benefits of Organic Gardening

  Back Pain

  Keajaiban al-Quran atasi logik akal

  Pakar syor makan segenggam nasi jimat beras

  Communications Skills

  Asap ekzos tingkat tekanan pada otak

  The Disasters of an Irreligious Social System

  History of Malaysia

  Pengurusan kesakitan kronik

  Kit Kecemasan Kereta

  Remedi tradisional bagi jantung

  Nasi Lemak

  Tony Blair, Bill Clinton and George W. Bush Statements Regarding The Qur'an

  Kenali ulam: Bau pegaga pembuka selera

  Syarat ubah suai kediaman

  The Word "Haman"

  Penting fahami psikologi warna

  The Miracle of Iron

  Staying Motivated

  Practical Feng Shui

  Contact Lens Care

  Minyak pelincir bermutu kurangkan kadar haus pada enjin

  DíMakaroni Goreng

  Rain by Design

  Corak permaidani beri kesan kepada bilik

  Parut cara kulit memulih luka

  The Delicate Balance on Earth

  Rahsia kediaman hebat tanpa pakar

  Tukar minyak pelincir setiap 8,000 kilometer

  Pembangunan mesti ikut peraturan alam

  Face Your Fitness Fears

  Badak Berendam

  Air dalam tubuh pengaruhi kesegaran kulit

  The Impact of Disbelief on Economy

  How Can Islam And The Quran Be Conveyed To Others?

  How Do We Realize The Existence Of Allah?

  Karat ibarat barah kepada kereta

  Panduan jika terbabit dalam kemalangan

  Tauhu Bakar & Kuah Kacang

  The Design in Water

  Sate Goreng

  Why is calcium used to treat or prevent osteoporosis?

  The Superior Flight System in Insects

  Kerabu Mangga Muda

  Sejauh mana perlunya gula

  There Never Was A Stone Age

  Berfikir cara reflektif

  Taman kecil balkoni

  Buku sebagai pasak pembangunan modal insan

  Stres boleh jejaskan kesihatan

  Bengkel Riong: Bateri perlu dijaga dan diperiksa setiap minggu

  Fruit Cocktail Trifle Pudding

  Hand washing: A simple way to prevent infection

  Mengatasi caci maki dengan akhlak terpuji

  Ubah budaya malu bertanya harga

  Tamadun gagal tanpa bimbingan iman

  10 perbuatan sia-sia perlu dielak ummah

  Ilmuwan Islam: Ibn Zahr pelopori kaedah bedah organ pernafasan

  Memperkasa budaya positif dalam pekerjaan

  Memperkasa ilmu hadapi cabaran globalisasi

  Kuasa: Kemasyhuran atau amanah?

  Mengisi jiwa besar dengan berbudi bahasa

  Cara menangani bom lama

  Pengguna kereta perlu periksa tekanan angin tayar

  Permit pengusaha bas ditarik balik jika kenakan YPS 10 peratus

  Cabaran mewujudkan `kota buku'

  Biar tidak popular asal membantu

  The Secrets of Happiness

  Keperibadian mulia Rasulullah turut dikagumi cendekiawan bukan Islam

  Inner Growth: Power of positive thinking

  Keistimewaan periuk kera pada kendinya

  Forgive to Live

  Punca kereta hilang pecutan

  Sotong Sumbat Bercili

  Konsep tauhid dalam penguasaan sains dan teknologi

  Jerat e-mel sampah kian meningkat

  Keadaan tak berubah jika kita hanya pandai bercakap

  Bubur Ayam

  Bahagian penting kereta perlu dijaga

  Kesihatan Mental

  Damainya Negeriku

  Kerajaan perlu pilih perisian berdasarkan keupayaan

  Kepentingan menjaga rekod-rekod negara

  Pemimpin perlu mampu buat keputusan sendiri

  Pujian belum cukup tunjuk cinta kepada Ilahi

  Kelambu Kaabah - Ditenun dan sulam dengan tangan

  Pastikan enjin panas sebelum mulakan perjalanan

  Makanan seimbang untuk gigi sihat

  Jalan raya: Apa lagi perlu dilakukan?

  Menyambut Aidilfitri Menurut Tuntutan Islam

  Panduan Puasa Ramadhan

  Ramadhan: Bulan Rahmat, Beramal Soleh Dan Berpuasa


  Dhikr During The Month Of Ramadhan

  Ibadah Puasa Dan Peranannya Dalam Rawatan Detoksifikasi

  Falsafah Di Sebalik Puasa

  Daging Goreng Lada Hitam

  Orang Melayu boleh berjaya asal tekun berusaha serta sabar diuji masa -- Atasi sikap malu dan malas

  Tips: Penjagaan radiator



  History of Malaysia

  What Does Bone Pain Mean?

  Roti Telur Goreng Bombay

  Our Hazy Atmosphere: The Impact Of Aerosols On Climate

  Punca pendingin hawa tidak berfungsi

  Mind Maps : A Powerful Approach to Note Taking

  Usia dewasa: 18 atau 21 tahun?

  Helping Your Kids Handle the Moving Process

  Al-Farabi Pesonakan Raja Dengan Seruling

  Membangun Rasa Keyakinan Diri

  Community Violence Prevention Initiatives

  Minimizing Noise Stress

  Does Socialising Make You Clever?

  The Function of Mountains

  Kenapa Menara Pisa condong?

  How Much Sleep Do We Need?

  Chocolate moist cake

  Lebah Madu dan Keindahan Reka Bentuk Sarangnya

  Antartika : Fakta menarik yang perlu anda tahu

  Why do You Need Organic Food?

  Can Your Job Make You Sick?

  How To Treat Others With Respect

  Suasana dalam rumah lebih canggih, elit

  Golf rakan istimewa percutian di Sabah

  Ikan Bakar Berinti

  Avanza: Harga rendah, teknologi canggih

  Aeroline bagai pesawat di jalan raya

  Amerika negara utama hasil spam dunia

  Ibu bapa prihatin corak keluarga bahagia

  What Cause Tsunamis?

  Are You Shy?

  Dasar doktor tewaskan teori pakar ekonomi

  Road Safety: Everyone's Responsibility

  Khusyuk, tawaduk tanda sembahyang sempurna

  Bunga hiasan di balkoni

  Penceroboh serang browser atasi firewall

  Menghijaukan rumah dengan pokok hiasan

  10 perkara untuk anda tahu sebelum membeli sistem komputer Pentium 4

  Housework reduces cancer risk

  Sejarah Awal Plet Kereta
Intranet Kerja Raya Malaysia
Jabatan Kerja Raya Malaysia
Kementerian Kerja Raya Malaysia