Luangkan Masa Untuk Sarapan

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"make-time-for-breakfast"

Sarapan berperanan penting dalam membekalkan badan dengan tenaga yang diperlukan selepas bangun tidur untuk kekal aktif sepanjang hari. Jadi, pastikan anda mulakan hari anda dengan sarapan pagi yang sihat.

Hidangan pagi yang ideal memberikan hampir 20-25% tenaga harian anda. Ia juga menyumbang kepada pengambilan nutrien harian seperti karbohidrat, vitamin, mineral, protein dan serat makanan.

Mengapa Sarapan Pagi Yang Sihat Penting?

health Membantu untuk kekal fokus
health Meningkatkan pengambilan mikronutrien
health Mengenyangkan dan mengurangkan keinginan untuk snek yang tidak sihat
health Mengekalkan berat badan yang sihat

Idea sarapan jika anda hanya ada...

5 minit
health Bijirin bijian penuh dengan susu dan buah-buahan
banana Granola bijian penuh dan buah dengan yogurt
15 – 30 minit
>30 minit

 

Rujukan:

Eat Smart Move More Recipe for Healthy Families, An infographics Kit (Volume 2), NSM, MDA and MASO, 2017

Guinter MA et al. Day-to-day regularity breakfast consumption is associated with weight status in a prospective cohort of women. Int J Obes (Lond). 2019.

Gwin J et al. A review of the Evidence Surrounding the Effects of Breakfast Consumption on Mechanisms of Weight Management Adv Nutr. 2018 Nov 1;9(6):717-725

Adolphus K et al. The Effects of Breakfast and Breakfast Composition on Cognition in Children and Adolescents: A systematic Review. Adv. Nutr. 2016 May; 7(3): 590S-612S

Mohd Taib Mohd Nasir et al. Consumption of ready-to-eat cereals (RTEC) among Malaysia children and association with socio-demographics and nutrient intakes-findings from the MyBreakfast study, Food & Nutrition Research. 2017;61:1

Leidy HJ et al. Beneficial effects of a higher-protein breakfast on the appetitive, hormonal and neural signals controlling energy intake regulation in overweight/obese, "breakfast-skipping," late-adolescent girls. Am J Clin Nutr. 2013 Apr;97(4):677-88

https://www.bda.uk.com/foodfacts/healthy_breakfast