About Healthy Diet

Diet is a special diet for health rules and so on (usually at the direction of a doctor, the diet; abstinence or restraint to certain foods). A healthy diet is to manage your diet to suit the needs, in terms of both quality and quantity. The amount of food consumed dose should be reduced, but the reduction process should be gradual, should not drastically so that the weight loss will survive in the long term. Here is defined by changing the diet into a balanced diet in order to reduce obesity which in turn will be useful for health.

1. Awareness for the importance of diet for obese people
To tackle the problem of obesity is not easy. In addition to a healthy diet, should also be accompanied by regular exercise and also with high discipline. Maybe for people who like to eat, the diet is generally considered as the most unpleasant job and very, very painful. To eat less, perhaps only occasionally thought of their minds, that is, when the mirror and have their bodies that are not twisted shape aka fat. But maybe to entertain themselves, they are thinking what's a meaty, interesting and not as a matter of interest not only determined by the shape of the body. After all, they did not feel anything with the body fat, why torture yourself with dieting ? That may often people entertain themselves fat body areas that without them knowing, various diseases will be easily settled in their bodies.

So in addition to diet, exercise and self-discipline, apparently intent and strong embroidery also affect weight loss results in the desired fit. "awareness of the threat is an important thing that can make people seriously want to lose weight". a. Identifying our own weight.
To find out how fat or skinny body we, can we know in many ways. One of them is through the formula BMI (Body Mass Index). BMI is the ratio of weight ( in kg ) by the square of height (in meters). For example if we have a height 150 cm and weight 50 kg then BMInya are as follows:
BMI = 50 = 19.53
1.6 ²

If BMI < 18 means thin , BMI between 18-24 = normal , BMI > = 30 are overweight or obese.
In addition to using the above formula , we can calculate the ideal weight we ought to have the formula IWB ( Ideal Body Weight). " Ideal Body Weight (IWB) is the height in centimeters minus 100 multiplied by 90%. Alternatively written BBI = ( TB - 100 ) x 90 % " .

Yet in spite of this formula is commonly used, standard (IWB) is still considered very rude. Two people who have the height and the same weight can look different. Can only one visible while others are look fat body. These facts indicate that in addition influenced height , weight is also determined by other elements such as bone. An example is the Bodybuilder. If IWB is measured with a standard, they will be classified as extremely obese . When in fact their bodies are formed of large muscles, not because of excessive fat.

2 . Implementation of a Healthy Diet.
Do not go on a diet excessively. Because diet when done to excess, eating only fruits for example every day, would be bad for health. The body needs protein to repair damaged cells , and carbohydrates to maintain healthy blood sugar. Protein deficiency can damage the body. People who are dieting too tight to be deprived of carbohydrates so it will feel to hover and difficulty concentrating .

A. Setting a healthy diet
a.) Setting a healthy diet using food frequency schedule is important that not too frequently or infrequently.
There are two types of schedules. First, eat four times a day for obese people eat a relatively rare type. and second, the frequency of eating five times a day for patients with type like snacking. Example meal timing with frequency four times a day : breakfast at 08:00 am, lunch at 12:00, snack at 15:00, and the last main meal at 18:00 . example schedule with the frequency of eating five times a day, namely: between the hours of 6:00 to 7:00 a.m. breakfast in the morning, between the hours of 09:00 to 10:00 eating interlude , and the main meal at about 12:00 to 13:00 .

At the back is served 15.00-16.00 snack, and before the main meal , between the hours of 18:00 to 19:00 . the feeding schedule like that, biorhythms hunger sufferers will be formed. In addition, patients also do not forget to control the types of food consumed. At overweight (obese), not just the fat that should be reduced , but the important thing is to reduce the consumption of a balanced diet, and regular exercise. Thus, excess fat in the body can be used and can be prevented fat accumulation. If the patient prefers mengandun breakfast carbohydrates, then it should be replaced with foods containing protein because protein longer stays in the stomach so that it will cause a feeling of fullness for longer.

b.) Exercise
In addition to diet , obese people are also encouraged to increase physical activity with exercise weights or aerobic exercise. But the most recommended is to exercise " high impact " such as aerobics and running because this type of exercise to burn calories fast . While the schedule can be done subs and a half to two hours at least three times in one week in order to provide adequate and satisfactory results.

B. The things that must be considered during a diet
The best way to tackle obesity is to know the cause first. Is solely due to bad eating habits, or due to physical and metabolic disorders . For obesity due to poor eating habits until now there is no other better alternative than low-calorie balanced diet with high fiber content, along with regular exercise. Meanwhile, when the patient suffers from a physical disorder such as diabetes for example, there is no other way except not eat sugar anymore means do not add sugar to your food . Limit the amount of fast food and drinks into sugar in the body such as soft drinks, syrup, rice, noodles, bread, cassava, and etc. Another thing to note is the reduction in food consumption. But keep in mind that the reduction should not be done abruptly. Should be gradual because the body can cause other disorders. They are used to eating a lot, but then suddenly the diet, can disrupt the menstrual pattern . Can also was then a diet. It can be stressful body.

According to the study, obese people rarely eat, but seklai eating large portions . Snacking is often done anyway so the input energy in one day is quite large. Whereas snacking habits will be harmful, especially if this is done by small children . Children today are accustomed to snacking or snacking foods that many are sold in stores, malls, and fast food restaurants that contain lots of fat, sugar or garanm high and low in fiber. Risk of excess food that is not directly perceived, but only occurs when the child is grown. For that reason, parents are encouraged to be more careful in memderikan Makana on their children. Therefore, it is necessary also healthy snacks for people with obesity . Also not to snack too much. Avoid snack or snack also just spoil the tongue , but poor nutrition.

Below are some tips on ways to serve healthy snacks and nutritional fiber. timely
Snacks should be complementary and not a substitute for the main meal . Regular meals each day at a time when , for example, about an hour before the big meal.

• Serve in the kitchen
• Avoid snacking while watching TV or playing games karenaitu bias makes complacent and consequently would be too much . Maximize nutrition
• Snacks should contain at least ua eat so biased group provides maximum nutrition.

Especially for our children too biased to consider several things such as :

• Good model : Parents should be a good model for their children.
• Place a nutritious meal or snack in the front and middle of the cabinet to make it more easily accessible to children who are able to take their own snacks stored in the closet.
• Increase protein : Protein is needed for growth. Always include ingredients that contain protein such as cheese , butter , beans , tuna fish , and milk.
• Prevent tooth decay :Encourage children to brush their teeth (at least rinse after snacking)

C. Fat is also needed
For obese people , it needs to be wary of fat, but the fat is still most important for children and for those who are on a diet. Do not let terpantang fat in the long term bias krn cause abnormalities in the skin, from reddish to infection. Fat is a carrier of vitamin A, D, E, and K which is the manufacture of hormones. Moreover, fat also includes the largest source of energy in the body . For comparison the energy supply of carbohydrate is 4 kcal/g , protein 5 kcal/gram and fat at 9 kcal/gram.

a). Fat , how in need?
Fat is classified into two groups: solid and liquid . Solid fats usually come from animals . While the liquid is usually from vegetable fat, such as fried mainyak derived from sawait or coconut oil. Ideally fat consumption be limited to 30 % of total daily energy needs.

b). Squeezing the fat.
Fat is often used as a scapegoat, but fat can also provide benefits. PUFA (Polysatured Fatty Acid) or polyunsaturated fatty acids. Examples mentioned that PUFA can prevent coronary heart disease, in contrast to saturated fatty acids are considered to be most responsible for causing coronary heart disease. Later also found that consumption of large amounts of this PUFA/Omega-6 without balanced omega - 3 , not only lowers bad cholesterol (LDL), But also raise levels of good cholesterol (HDL).

Normally in the body , cholesterol is bound to proteins forming lipo protein, Low Density Lipoprotein (LDL) that contain more fat , and High Density Lipoprotein ( HDL ) which is good cholesterol. HDL cholesterol is considered as a cleaner arterial wall cholesterol is transported to the liver to be broken down and excreted

c ). How to consume fat
There is no harm in consuming fats, which are essential balance of fat consumption is not excessive, and more than that, must be balanced with the intake of foods containing fiber.

Some tips on how to consume fat in a balanced way:

1. Eat at least five servings of fruits and vegetables per day
2. Use low-fat cooking methods such as steaming, burning or grilling rather than frying.
3. Discard the fat and discard anyway didaging chicken skin.
4. Choose butter , milk , and cheese is low fat content.
5. Select edible oils with unsaturated fat for cooking.
6. Check the fat content on food labels.
7. Do not often eat foods with high fat content.
8. Twice a week, make it a habit to consume fish that have high oil content such as tuna fish, trout, sardines, and herring.
9. Consumption of food in a wide variety
10. Include oats , nuts , and beans in the diet.

3. Diet is one of the best alternatives for people with obesity.
Experts are still trying to find a body slimming herbs do not cause side effects. But there is no single drug that is considered ideal, but some material was to be used. According to how it works, various slimming ingredients can be grouped into five different First, the class of appetite suppressants. Most substance appetite suppressant working brain region (central), such as amphetamine derivate which often cause side effects such as palpitations and difficulty sleeping. Some others such as fiber (fiber)  suppress appetite.

Second, inhibiting formation of fats group. This fact serves to inhibit terbentuklnya slimming body fat and increase energy glycogen can decrease appetite.

Third, class of fat burners , some substances can otherwise improve the fat burning rate, among other ma-huang , chromium picolinate, gamma-linolenic acid, L-carnitine, potassium, and magnesium. In addition to a variety of ma-huang these substances are safe for long-term use of ma - huang can interfere with the cardiovascular system.

Fourth , class intestines and preventing the absorption of calories. Consists of two classes, laxative substances, which can prevent the absorption of calories by speeding intestinal transit of food in intestines telasi smooth and also substances such as cascara, sagrada, licorice, ginger, kolestiramine and chitosan . Most taking laxatives can lead to balance work and should be frequently disturbed bowel backward. Meanwhile, if using chitosan in the long run leads to a deficiency of fat -soluble vitamins are vitamin karrena go wasted in the binding process

Fifth, the diuretic group. This class is widely used for weight loss is not recommended as diuretic fast. Using than disrupt the body's electrolyte balance , as well weight back to normal large.
Indeed, a wide range of slimming drugs are dangerous , so that not a few obese people are switching to use an electronic device to suck the fat body or the use of drugs that have stimulant effects (rejuvenation. Though the use of these drugs in the long run will harm the patient became tergantunng on drugs . While the results obtained only temporary

Another alternative is now much in demand is to use herbal sliming products , either in the form of powders, extracts, and others. This product is sold in the market because it is considered berhasiat and natural. Though not so in reality. Not a bit harsh toxic.

The diet containing senna or cascara, the herb laxative that stimulates bowel. This herb can cause stomach cramps, dehydration, diarrhea, nausea, and weakened muscles. Cause long-term use without the drug habit until you are not able to defecate by itself. Other dangers are even ephedera, similar to doping, an effect increased metabolism but can cause side such as rising blood pressure, heart palpitations, headaches, and heart attacks, and even death effect.

4. Positively influence healthy diet
Just reduced body weight despite five pounds, it will be important to the health. According to the study, the changes occur through the exceptional perunan weight through a healthy diet. It is said that a person who suffers from lower back pain is chronic, suddenly the pain was gone and felt much better, increase energy self- respect develops, feeling everything's under control, ranging from weight, appearance, to health after successfully lose weight ± 5 kg through a healthy and balanced diet. Study conducted in Israel on 78 patients suffering from hypertension are on a diet for 4 months and lost weight 9kg. 79 patients experienced a decrease in average blood pressure 30 mm Hg for systolic and 20 mmHg for dastolitnya. 5 pounds is likely to decrease blood pressure 4 points. Of 975 hypertensive patients, 37% of people who successfully lose weight 10 to 20 points no longer need treatment. Weight reduction is more effective for short-term treatment compared with stress management reduction in salt intake.

Partitioned fat throat that can obstruct the air out while lying down, causing noise when sleep could otherwise be lost. As many as 40 % of adults snore have helped just a little weight reduction. So, even if weight loss does not make you skinny, just a few pounds reduction is important to avoid the risk of several diseases , including diabetes, heart disease, high blood pressure, difficulty sleeping, until the bone pain.