How many calories are appropriate for breakfast differs from the number of calories that should be consumed during the day from person to person. just avoid obesity by this 4 delicious healthy recipes in Breakfast.
Eating breakfast also contributes to the stability of blood sugar levels throughout the day, whether the person is healthy or diabetic.
You should also know that the frequent fluctuations in blood sugar levels between low and high affect the mood; Sometimes it leads to nervousness, anger, etc.
On the other hand, breakfast can reduce the feeling of hunger during the day, and therefore it may help to avoid overeating.
A systematic review of several studies published in 2020, which states that skipping breakfast increases the risk of obesity or weight gain.
There is also no ideal number of calories that can be eaten at breakfast to help lose weight and reach the ideal weight,
as the appropriate number of calories for breakfast depends on the total number of calories that the body needs to obtain daily in order to lose weight.
These calories are divided by the number of main meals and snacks a person eats during the day.
But you must know what cholesterol is to lose weight and get rid of obesity in a proper way.
What is cholesterol?
It is a compound produced in the liver, and it is good fats, an important component of living cells that are needed by the functions of the body.
It is responsible for the production of hormones and the functions of organs.
But the body needs these good fats in a certain amount, and if the cholesterol level exceeds the permissible limit, it may lead to serious health problems.
An increase in the level of cholesterol in the body means that this fat is deposited on the inner walls of the blood vessels and gradually reduces the space through which the blood passes.
Which may lead to hardening of the blood vessels and increase blood pressure, which is a major cause of heart attacks and strokes, as it negatively affects the blood flow to the heart and other organs of the body.
Perhaps the most important reasons for the increase in cholesterol in the body, especially after the age of thirty, are an unbalanced and unhealthy lifestyle,
such as consuming a high percentage of saturated fats, obesity, family history, heredity of disease, excessive smoking, and others.
How to control cholesterol levels in the body
1- Eating a lot of fiber-rich foods such as peas and oats, which is one of the best ways to reduce cholesterol naturally.
Studies have also shown that increasing the consumption of soluble fiber such as that found in fruits and vegetables by 5-10 grams per day, can reduce the level of cholesterol in the blood by 5%.
2- Eating less gluten represented in wheat, which leads to obesity, and this is because research has shown that diets rich in gluten can pose a risk to the heart more than the risk of cholesterol.
3- Not to eat foods that contain saturated fats such as baked goods, fried foods, butter, fatty beef, etc., or reduce their intake to no more than 16 grams per day.
And focus on monounsaturated fats represented in olive oil and nuts such as almonds, walnuts, cashews, hazelnuts, fish and avocados.
4- Excessive reliance on natural honey, which contains a low percentage of cholesterol,
to avoid heart disease and strokes, as honey is a healthy alternative to sugar because it significantly reduces your cholesterol levels.
5- Eating seafood such as fish, tuna and salmon, in addition to other types rich in omega-3 acids, is one of the effective ways that help lower cholesterol naturally.
6- You must eliminate the sources of trans fats from your diet, which are considered the worst types of industrial fats and are concentrated in meat and dairy products,
as they are one of the main causes of high cholesterol in the blood.
7- Eating eggs in moderation, as the recommended daily intake of cholesterol is 300 milligrams for healthy people, and one egg contains about 213 milligrams of cholesterol.
This means that on the days you eat eggs, you should reduce your consumption of cholesterol in other foods.
Below we will show you 4 healthy and delicious breakfast foods to get rid of obesity.
Delicious breakfast foods that get rid of obesity:
Steamed vegetables
Ingredients:
- 2 potatoes.
- 2 zucchini fruits.
- 2 carrots.
- Basket cup.
- 2 colored peppers.
- Salt and black pepper.
Method of preparation:
Cut the ingredients into wide slices.
Boil a pot of water on the stove.
Put a colander over it and put the vegetables in it and close it until they are just steamed.
Then add salt and black pepper and stir several times until cooked on all sides.
Delicious boiled rice
the ingredients :
- 2 cups of water.
- rice cup.
- spoon of salt.
How to prepare :
Wash and drain the rice and put it in 2 cups of water on the stove.
Leave it to boil and keep stirring it.
Then add a spoonful of salt and stir until it softens, then drain it from the water well and serve it with the steamed vegetables.
Grilled pane
the ingredients :
- 3 chicken breasts.
- Yogurt box.
- Quarter cup of lemon juice.
- 1 onion.
- Salt and black pepper.
How to prepare :
Grate the onion and add yogurt, lemon, salt and black pepper to it.
Put the pane in the mixture and leave it in the refrigerator for half an hour.
Then put it in a tray and put it in the oven with the mixture, flipping it on both sides until it is done.
Grilled fish without oil
the ingredients :
- 1 kilo tilapia fish.
- 2 lemons.
- Salt, pepper and cumin.
- ginger spoon.
- spoon of fish spice.
- Onion and tomato slices.
How to prepare:
Clean the fish well and mix the spices with ginger, lemon, salt, pepper and cumin.
Put it inside the fish with sliced onions and tomatoes and arrange it in a tray.
Then close it with foil and then put it in the oven.
After 15 minutes, remove the foil and leave it under the grill until done.
It is necessary to follow a diet that contributes to providing the body with the right amounts of nutrients needed to control weight and maintain health.
When diversifying the foods eaten and choosing the right quantities of them, diets generally aim to eat foods that provide the body with essential nutrients, which are carbohydrates, fats, proteins, water, vitamins, and minerals, choose he right Recipes That Protect You From Obesity for Morning Breakfast.
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