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Breakfast with healthy menu to support your diet program

While in a weight loss program, people will usually 'eliminate' time to eat, one of which is breakfast time. Though breakfast with the right menu can also help weight loss program you know.

According to nutrition expert Jansen Ongko, MSc, RD, breakfast is part of a good diet. But if randomly choose the menu, the appetite would be uncontrolled and lower concentration.

Therefore, for weight loss program undisturbed without eliminating breakfast time, you need to carefully choose the right menu to be consumed in the morning.

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"The right foods for breakfast are high protein sources, minimal process, combined with high carbohydrate fiber, and contain healthy fats, eg 1-2 eggs, banana or apple 1 fruit, and full cream milk glass," says Jansen In his book, 'Fit Teen's Diary'.

Jansen mentioned that the combination of such a menu is practical and can make full longer. Concentration is maintained, while the appetite remains stable and not up and down until lunch time.

For breakfast, you should avoid foods high in sugar and fat, or over processed foods such as instant food, instant noodles, sweet cakes, high-sugar cereal, fried foods or snacks.

"In addition to satiety is not durable, such foods contain high calories and cause addiction, so people will usually tend to consume excessively unnoticed," wrote nutritionist graduate California State University, Los Angeles.


Exercise routine can make your bones strong

Bone loss can reduce the quality of life. It is also attributable to several factors. Well, to have healthy bones, there lot of things that can be done, one avoids some specific intake.

According Balvinder Rana, MS Orthopedics at Fortis Escorts Research Institute, one of the causes of bone loss are consuming too many foods such as salt, soda, coffee, and chocolate.

"For example, eating salt can cause loss of calcium. Because urine out removing calcium and long-term effects can lead to osteoporosis," said Rana quoted by Fox News.

Rana said, some studies have shown a reduction in salt intake of 10 to 15 grams per day had the same effect as an increase in calcium in the body is 1,000 grams per day.

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"For the soda was also a concern because it can damage bone formation during childhood and adolescence because it can reduce levels of magnesium, phosphorus in soda also limits the ability of the body utilize calcium," said Rana.

Meanwhile, Meanwhile, excessive coffee consumption is said Rana can reduce the absorption of calcium in the body. Rana advised to replace coffee with tea because according to studies, people who consumed coffee had a lower risk of fracture.

"Consuming too much alcohol can also make bones porous. Alcohol also affects the liver that affects the function of vitamin D (vitamin bone) and cause weak bones," said Rana.

The last one is brown. Rana said the study shows women who eat more chocolate every day risk having weaker bones than women with less amount of chocolate consumption.

Meanwhile, according to Pamela Hinton, PhD from the University of Missouri bone loss can be reduced risks with sports like running and lifting weights. Pamela said, basically the bone will continue to adapt and become stronger if constantly doing physical exercises.


The proper diet to eliminate bad cholesterol level

Are you among those with high levels of bad cholesterol? If yes, then you need to pay more attention to your diet so that cholesterol is under control and not to trigger other diseases.

As stated by nutritionists Leona Victoria Djajadi, MND, that high cholesterol is usually caused by the consumption of fried foods, pastries, and processed foods such as sausages excessive.

"It could also be because most of the consumption of milk, as well as artificial sugar in excess. So these foods should be avoided," said Victoria to Health.

Read also: Have High Cholesterol, doth Characteristics In The Body? It says doctor

In addition, you should multiply the consumption of vegetables and fruits more. For breakfast, choose oatmeal as a breakfast menu to help control cholesterol.

Based on the observations of a team of researchers from St. Michael's Hospital, Toronto, against 58 clinical study results involving four thousand respondents, found that oat impact on two other markers that non-HDL cholesterol and apolipoprotein B (apoB). apoB itself is a lipoprotein that carries cholesterol in the blood.

"The meta-analysis of randomized concluded that eating oats may reduce all three markers namely LDL cholesterol, non-HDL cholesterol, and apoB. This information is very important for people with the metabolic syndrome and type 2 diabetes," said the researcher.

Victoria added, people with high cholesterol should also replace regular dairy products into a product low or no fat milk. Reduce the consumption of artificial sweeteners or sugar.

"Equally important, a healthy diet should also be coupled with exercise," the message Victoria.

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