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

Constipation...tells us at risk for colon cancer

- Constipation is defecating less than 3 times per week. The stool is hard and dry. It takes a long time to completely excrete and when finished, it still feels like it's not finished at all. - If you have regular constipation blood in the stool along with unexplained weight loss. or are pale or tired, you should immediately see a doctor for treatment. - People over 45 years old or have a family history of colon cancer. They are considered to be at risk of developing colon cancer. Although constipation is not a dangerous disease, if neglected and chronically constipated for a long time, it may lead to certain complications such as ulcers in the large intestine. Hemorrhoids , etc., as well as sometimes being a warning sign of colon cancer. Causes of constipation include: -stress -Eating foods with little fiber or there is insufficient quantity -Drink a little water -Lack of exercise -Accustomed to frequently taking laxatives or enemas -Likes to hold back stool -It may be caused by ...

KETO vs IF weight control options for good health

It's time to come back! Lose weight for your health. The most popular weight loss trends are KETO and IF. So how are KETO vs IF different or the same? Today we have an easy to understand summary of both types of weight loss. Before deciding Let's get to know each other first! KETO or Ketogenic weight loss with the concept of 'increasing' calories from eating protein and fat while also 'reducing' calories from carbohydrates. Keto is defining 'food' by eating Low-Carb, High-Fat. IF or Intermittent Fasting is eating at set times. Most people prefer the 16:8 formula, which means fasting for 16 hours and eating for 8 hours. During the fasting period, you cannot eat food that provides energy at all. Except for drinks that do not provide energy such as water, tea or coffee without added sugar, etc. Therefore, IF means determining the 'time' to eat each day. If you choose to eat KETO or IF, how will the weight disappear? KETO: When we focus on eati...

Snoring can be treated

What is snoring? Snoring is a sound produced by vibrations of the upper respiratory organs such as the soft palate, uvula, pharyngeal wall, and tongue. When there is obstruction of the upper airway It makes breathing difficult to pass through. The airflow swirls and the respiratory organs vibrate. Therefore, a snoring sound occurred. How many types of snoring are there? 1. Normal snoring There is some narrowing of the airway while sleeping. which causes noise to the bedroom occupants which is classified as not dangerous 2. Snoring that is accompanied by stopping breathing . The cause is obstruction of the airway while sleeping, causing breathing to stop. Therefore causing the snoring sound to be uneven. There may be waking up, holding your breath, breathing hard, or choking. causing the body to not receive enough oxygen What are the negative effects of snoring that involves stopping breathing? 1. Daytime sleepiness, affecting learning work, driving accident or control machinery 2...

Remedies health begins with ourselves.

Search This Blog