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

6 important factors that cause bad breath

When you have bad breath and your breath smells bad. Such problems are embarrassing and can make you feel uncomfortable when socializing or being close to others. Therefore, a better understanding of the causes of bad breath is important. 6 possible causes of bad breath Including how to manage 1. You are not taking proper care of your gums and teeth. Plaque that accumulates around your teeth to increase bad breath, allowing bacteria in plaque to digest food particles in your mouth. Bacteria release gas that gives your breath the smell of food. To help us do this, brush our teeth twice a day with fluoride toothpaste. Use dental floss to remove plaque and food particles that can reach between your teeth. 2. You may be having gum health problems. Bad breath can be one of the early signs of gum health problems. This is caused by the accumulation of plaque around your teeth. If the plaque isn't removed, it can cause bleeding problems while brushing and swollen gums. This is a symptom ...

Tips for taking care of women's periods & 20 things you should know about menstruation

Menstrual irregularities Whether your period is too much, not too much, comes in short periods, or has menstrual cramps that are so severe that you have to stop working. That could be a warning sign of serious disease. Therefore, you should consult a doctor immediately. 20 things you should know about menstruation 1.Normally, girls start menstruating when they reach adolescence, which is around 12-13 years of age. However, it has been found that girls as young as 8 years old have already had their periods. Nowadays, girls tend to have menstruation at a younger age. 2.One factor that causes early menstruation is...obesity. 3.During the first 2 years of menstruation, menstruation tends to be irregular because hormone production is not yet balanced. 4.Normally, the Menstrual irregularities occurs every 28 days, but this depends on age. If you're not yet 21 years old, there's usually a gap of about 33 days. When you're 21 years old, there's usually a gap of 28 days. Whe...

Warning signs of stroke , Know quickly , Treat quickly

Cerebral vascular abnormalities are divided into 2 main groups. -One group, approximately 80-90%, is a condition in which there is no blood flow to the brain, which may be caused by clogged arteries or arterial stenosis. -The second group, about 15-20%, will have a brain hemorrhage. The disease that causes this is from the tearing of small blood vessels that many people call torn capillaries, and about 5% will be characterized by an aneurysm swells and then ruptures. This death rate is quite high. Risk factors that cause stroke 1. Age: Normally, blood vessels deteriorate with increasing age. The inner surface of the blood vessels becomes thick and hard from the plaque and fat that cling to it. This causes the channels through which blood flows to narrow. 2. Diabetes : It causes blood vessels to harden throughout the body. and when the blood vessels in the brain become hard will have a 2-3 times higher chance of having a stroke than normal people 3. High blood fat : causes fat to ...

Remedies health begins with ourselves.

Search This Blog