How to eat without getting fat

When the energy the body receives is more than the energy it uses out, it results in the condition of "obesity", where fat accumulates in larger quantities than normal and causes various health problems as a result. In addition, obesity can also be caused by genetics, gender. Age, stress, physical activity and consumption behavior.

Check your obesity

Calculating the body mass index or BMI (Body Mass Index) that many people are very familiar with. BMI, the weight of an individual is equal to the person's weight divided by the height in meters twice. The normal range for Asians is 18.5 - 22.9. If you have a BMI in the range of 23 - 24.9, you are considered overweight. If ≥ 25, you are considered obese.

Type of obesity

There are 2 types of obesity:

1.Apple-like obesity or abdominal obesity is the accumulation of excessive fat around the middle of the body and internal abdominal organs. This puts you at risk of developing complications such as diabetes and coronary heart disease.

2.Pear-shaped obesity means excessive fat accumulation around the hips and calves. Less chance of complications than abdominal obesity.

Eating food according to the guidelines of the nutrition flag and the 9 nutritional commandments is an important help in not having to worry about obesity because the nutrition flag shows food groups and the proportions of food eaten.

1.Eat a variety of foods in the right proportions and take care of your weight.

2.Eat mainly rice, such as brown rice.

3.Eat plenty of seasonal fruits and vegetables regularly. Vegetables should be consumed no less than 4 ladles/day and fruits should be flavorful and not too sweet.

4.Eat fish, eggs, lean meats. Beans regularly

5.Drink milk regularly, such as yogurt.

6.Avoid high-fat, sugary, and salty foods.

7.Drink enough clean water. Avoid sweet drinks.

8.Eat clean, hygienic food

9.Stop or reduce alcoholic beverages.

In addition, the amount of energy that you should receive in a day is something that should not be neglected. Children aged 6 - 13 years, working women aged 25 - 60 years, and elderly people 60 years and older should receive 1,600 kilocalories of energy. For teenage girls, and men aged 14 - 25 years and working men aged 25 - 60 years should receive 2,000 kilocalories of energy, while those who work as farmers, athletes, and laborers You should get 2,400 kilocalories of energy. However, if you have a problem with being overweight, you should consult a dietician so that you can eat properly for a proportionate figure in the long term.

Comments

Practice meditation for mental health

Benefits of meditation and how to meditate effectively Origin of meditation The practice of meditation has been around for many thousands of years. Initially the goal was tied to religion to achieve meditation and access to the mystical power of life. Times have changed and meditation has become a way to relieve stress and anxiety that we are all familiar with these days. Benefits of meditation Meditation is based on the principle of merging the body and mind. Makes those who meditate feel relaxed both physically and mentally. Even just a short period of meditation is quite beneficial and is also a technique that helps with mental and emotional therapy very well. -Increase awareness of things in front of you and be mindful of the present. -Open new perspectives in dealing with stressful situations -Increase stress management skills -Helps the brain be more clear. -Reduces negative emotions -Increase patience and tolerance -Promote imagination and creativity How to meditate effectively

10 anti-aging foods

Includes foods that help with wrinkles, nourish the skin, and slow down aging to share with girls. 1. Berries Berries contain antioxidants that are good for the skin. These are anthocyanins and phenols that help slow down aging that causes wrinkles, helping the skin to glow brighter. 2. Citrus fruits Orange bunches are high in vitamin C. That helps strengthen elastin and collagen to make the skin firmer and firmer. Antioxidants and minerals, if you eat oranges often, will add radiance from the inside out. 3. Soy milk Soy milk is another good source of protein. It contains a substance called isoflavones. which helps reduce wrinkles Increases the production of collagen in the skin layer. Makes the face look firm and healthy. 4. Salmon/Tuna Protein from fish, of which tuna and salmon are excellent sources of natural protein. Rich in Omega 3 fatty acids, which help stimulate the production of collagen and elastin in the skin. Keto breads and Keto desserts >> Click 101 Anti-Aging

7 behaviors that help keep diabetes under control

Diabetes is a chronic disease that cannot be cured. Patients must therefore use medicine to control their blood sugar levels as close to normal as possible. However, using medicine alone cannot control blood sugar levels. Therefore, changing the patient's behavior and diet plays an important role. Diabetes is a disease caused by an abnormality of the hormone insulin, which controls blood sugar levels. When the aforementioned hormones are abnormal, the body is unable to efficiently use the sugar in the bloodstream, resulting in the amount of sugar remaining in the bloodstream being higher than normal. How to adjust your behavior to avoid diabetes 1. Control sugar levels Reduce sweet consumption habits and avoid food, snacks, and drinks. It consists of various types of sugar such as honey, granulated sugar, cane sugar, palm sugar, sugar cubes, as well as sweeteners. Because these menus are hidden with unexpected sweetness. which will increase blood sugar levels. It also increases th

Remedies health begins with ourselves.

Search This Blog