Today obesity (obesity) is a global issue that affects people in both the developed world and developing countries, including Indonesia. Changes in lifestyle including propensity to consume foods high in fat are factors that contribute to excess weight (overweight) and obesity. Various efforts to streamline the body has done a lot of them with dietary, lifestyle changes, medication and surgery to reduce fat or remove part of the intestine.
Obesity is a problem since time immemorial. This situation is one of the longest metabolic abnormalities recorded in a history as seen in a clay statue dating back to approximately 22,000 BC. The statue depicts an obese middle-aged woman. Obesity then still always recorded throughout history, from the days of ancient Egypt and Greece, even even today remains a problem, especially in terms of treatment.
Obesity cause various effects, both in terms of psychosocial and medical problems. Obese people have a lot of difficulty in performing daily physical activity and obese people also spend daily for clothing and food were larger and could also have a problem in the marital relationship and in small children often found the issue of self-identification. For patients with obesity itself may also arise low self-esteem, stress, and despair and caused a great desire to become leaner, which is seen by the desire to undergo a variety of diet foods low in fat and healthy fiber.
Data Obesity in Indonesia and the World
There are currently estimated at more than 100 million people worldwide are obese, and this figure will continue to increase rapidly. If this situation continues, the year 2230 was estimated at 100% of the US population will be obese.
Estimates of the prevalence of overweight and obesity in Indonesia (BGM Directorate of Health, 2010)
The diagram below illustrates the level and the number of obese people in developed countries
OBESITY
Obesity is excess weight as a result of excessive accumulation of body fat. Everyone needs a certain amount of fat the body to store energy as heat insulator, absorbing shocks and function lainnya.Rata average woman has more body fat than men. The comparison between the normal body fat weight is approximately 25-30% of women and 18-23% in men. Women with a body fat of more than 30% body fat and men with more than 25% are considered obese. Someone who has a weight of 20% higher than the middle of the range of normal weight is considered obese.
Obesity is defined as an excess of fat in the body. As the above statement that classically obesity have been identified y`ang weights greater than 20% weight appropriate for women and men to a certain height. Obesity is caused by an imbalance between consumption and energy needs, where too much energy or energy consumption than necessary. Excess energy in the body is stored in the form of fat tissue in normal circumstances, the fat tissue deposited in some specific places, such as in the subcutaneous tissue and tissue in the gut blinds (omentum). Overweight (obesity) are known to trigger some degenerative diseases, such as coronary heart disease, type 2 diabetes mellitus, hypertension and dyslipidemia.
The definition of obesity according to the doctors is as follows:
A condition where the body fat is an excessive amount
A chronic disease that can be treated
An epidemic disease
A condition that is associated with other diseases and can reduce quality of life
The treatment of obesity requires a very high maintenance costs
Causes of Obesity
,
1. Eating habits are excessive
Habit of children to consume food in excess can lead to obesity. Moreover, when the food is often consumed a lot of calories, sugar, and salt. Examples of foods that can promote weight loss is like snack foods, candy, snacks, and carbonated beverages.
2. Less activity
Children who are less active it is generally easier to gain weight. This happens because of the lack of calorie burning in the body. That children are not obese, familiarize your child to do a lot of activities such as sports and others who make a lot of moves.
3. Genetic and hormonal
Genetics or hormonal influence on the child's weight. If the child is born to a family who are overweight, are usually genetically it easy to gain weight. To prevent obesity, there are several things you can do for your child. Tips to prevent obesity for children is different with tips for adults. As the foods that contain the nutrients and calories, usually a child still needs the nutrients and calories than adults because these nutrients are useful as an adjunct to as 'fuel' for growth and development. Nevertheless, it is still the calories in with calories out must be balanced.
Obesity disease
Here are tips to prevent obesity:
1. Train their taste sensitivity.
When children are accustomed to eating healthy foods, this pattern carries through to him to be great. Therefore, begin forming healthy eating habits early on.
2. Serve healthy foods.
Do not get children to eat foods that support weight gain, such as foods that contain lots of sugar, salt, and calories are high. Also, do not often provide food as unhealthy snacks, candy, and soft drinks. Instead, multiply healthy foods for your child such as fruits and vegetables, limit your intake of sugar, and do a healthy food processing, such as a greater number of foods that are boiled rather than fried.
3. Eat no more.
Do not get children to eat excessively, because if he is accustomed to overeating, eventually we will be a hassle for him to stop eating.
4. Get used to move
Look for activities that make it move, such as sports, gardening, engerjakan homework. No need to do heavy exercise, but the important thing is not that he never moves, because children who rarely moves are usually more prone to obesity.
There are two abnormal eating patterns that could be the cause of obesity is eating in a number of very much (binge) and eat at night (at night eating syndrome). Both diets are usually triggered by stress and disappointment. Binge similar to bulimia nervosa, in which a person eats in a number of very many, the difference in binge this is not followed by regurgitating what has been eaten. As a result of calories consumed very much. On the night eating syndrome, is the reduction of appetite in the morning and followed by overeating, agitation and insomnia at night.
In the Qur'an explained that we are commanded to eat kosher food and should not eat to excess. In accordance with verses of the Qur'an that is described in the letter (Almaidah: 87).
aamanuu ayyuhaalladziina yaa maa laa tuharrimuu thayyibaati ahallallaahu lakum walaa ta'taduu innallaaha laa yuhibbulmu'tadiin
Meaning: [5:87] "O ye who believe, do not unlawful anything good that God has made lawful for you, and do not transgress limits. Allah does not love those who exceed the limits.
Low-Fat Diet Food
Type of Fat Recommendations
Fat Less than 7% of total calories / day
Trans fat Less than 1% of total calories / day
Less than 300 mg of cholesterol for healthy people, less than 200 mg / day for adults with high LDL levels or those who take cholesterol-lowering drugs
Limit consumption of food given additional sweeteners such as glucose, fructose, maltose, dextrose, and corn syrup
Eat fish at least twice a week. Fish is an excellent source of protein because it contains omega-3 fatty acids that can reduce risk factors for heart disease and stroke. The fish can be tuna, mackerel.
Reduce salt intake of <6 g / day or 2300 mg / day. Salt or salty foods can increase body fluid levels and increases blood pressure
Eat regularly with calorie restriction. Forget to eat or limit the frequency of eating it can cause the body hungry and eat a lot as gantunya. Eat 5-6 times a day in smaller portions. Overeating can increase body weight led to an increase in heart disease risk factors
Eat a diet with sufficient levels of protein (dairy, meat)
Take care of your body fluid levels by drinking 8 glasses a day
Table Cholesterol content of 10 grams per foodstuffs
No.
Name
contents
Category
1
Chicken egg white
0
Healthy
2
Sea cucumbers (haisom
0
Healthy
3
Jellyfish
0
Healthy
4
Nonfat cow's milk (nonfat)
0
Healthy
5
Skinless chicken meat selection
50
Healthy
6
Skinless duck meat selection
50
Healthy
7
Ordinary river fish
55
Healthy
8
Lean beef options
60
Healthy
9
Dagin choice lean pork
60
Healthy
10
Rabbit meat
65
Healthy
11
Goat meat without fat
70
Healthy
12
Yellow tail fish
85
Healthy
13
Smoked meat
98
Once in a while
14
Beef ribs
100
Once in a while
15
The pork ribs
105
illegitimate
16
Beef
105
Once in a while
17
Pigeon
110
Once in a while
18
Pomfret
120
Once in a while
19
Beef fat
125
Once in a while
20
fat cows
130
Once in a while
21
fat goat
130
Once in a while
22
Fatty pork
130
Once in a while
23
Cheese
140
Watch Out
24
sausage meat
150
Watch Out
25
Crab
150
Watch Out
26
Shrimp
160
Watch Out
27
Shellfish / snail
160
Watch Out
28
Eel
185
Watch Out
29
Coconut milk
185
Watch Out
30
Lard
200
Dangerous
31
Cow's milk
250
Dangerous
32
Cow's milk cream
280
Dangerous
33
Chocolate (cacao)
290
Dangerous
34
Butter / margarine
300
Dangerous
35
offal
380
Dangerous
36
harslet
420
Dangerous
37
White clam / mussel / oyster
450
Dangerous
38
Chicken eggs
500
Dangerous
39
goat offal
610
Dangerous
40
Squid
1170
Banned
41
Chicken egg yolk
2,000
Banned
42
cow's brain
2,300
Banned
43
pig brain
3,100
illegitimate
44
Quail eggs
3640
Banned
The ingredients are low in fat (cholesterol)
Egg yolk:
Do not consume more than three egg yolks per week.
You can consume egg whites as you like egg whites contain no cholesterol.
Meat:
Buy lean meat such as fish, chicken, veal cutlet, etc.
Dispose of as much fat contained in the meat.
If the meat by steaming, roasted, or baked. These processing methods can help the fat to escape during cooking.
Limit the number of hamburgers and fried chicken you consume. Choose a hamburger with the least fat.
Replace high-fat processed meats such as sausages with a lean meat like chicken.
Remove the chicken skin before cooking or eating.
Try to eat fish twice a week. Fish contains omega-3 can help prevent heart disease.
Dairy:
Use margarine to replace butter, and choose a margarine made from liquid oil, instead of partially hydrogenated oil (can be read on the label composition / material).
Choose low-fat milk (do not worry, all types of milk have the amount of calcium, vitamins, and minerals in the same amount).
Use low-fat yogurt or nonfat.
Use plain nonfat yogurt to replace the sour cream.
Reduce the amount of cheese you eat. Look for low-fat cheeses contain less than 3 grams of fat per ounce of her.
If you love cheese, sprinkle a little Parmesan cheese to give it aroma. Parmesan cheese has a strong aroma, so its use is quite small quantities.
refined oil
Check the label to see what type of food is the main fat in these foods. Limit foods that contain palm oil, coconut milk, or partially hydrogenated oils.
Be wary of processed foods that are advertised as donuts, brownies, cookies, which are a major source of saturated fat.
Increase Fiber
By increasing the fiber in your diet, you will lower blood cholesterol levels, while reducing the risk of obesity, cancer, high blood pressure, and other diseases. Fresh fruit and vegetables, whole grain breads and cereals, and legumes are a source of food that is low in fat, cholesterol-free and rich in natural fibers.
Certain types of dietary fiber, which is known as soluble fiber, can help lower cholesterol levels by clearing cholesterol from the body before it reaches the bloodstream. Foods rich in soluble fiber include dried beans and legumes, oat fiber, some certain fruits, and psyllium seed (the main ingredient of Metamucil, a fiber supplement).
Fruits, vegetables, whole grains, and beans also contain anti-oxidants, are compounds that help protect body cells and damage. Examples of anti-oxidants include:
Vitamin C (citrus fruits)
Beta-carotene (in carrots)
Vitamin E (in vegetable oils)
To damage the arterial walls of blood vessels, cholesterol must first be chemically modified through a process of oxidation. Anti-oxidants help prevent cholesterol experienced a chemical process and helps prevent cholesterol from sticking to blood vessels, anti-oxidant therefore good for consumption.
To calculate the percentage of calories and fat in your diet, simply by dividing the total fat calories with calories and multiply by 100. Note that a low-fat diet means the calories derived from fat should be less than 30%. If the food is already providing 50% of calories from fat, you have to balance it with other foods that are low in fat to keep the percentage of total no more and 30%.
If you are overweight (obese), then the low-calorie diet could be an option. Following the diet benchmark:
-Eat Regular and less than usual.
Avoid getting a lot of fatty foods, savory, sweet, intestine, sausage, oil, margarine, fried foods, cakes, ice cream, sugar, sweets, chocolates, dodol, jam, honey, sweetened condensed milk, syrup, soft drinks, alcoholic beverages , offal, quail eggs, beans, nuts, and so forth.
- Restricting eating carbohydrates such as rice, rice cake, taro, sago, bulgur, noodles, biscuits, noodles, macaroni, and food made from starchy.
- Choose lean meats or discard the fat.
- Use plenty of vegetables and fruit.
- Exercise regularly.
- Checking health at a given time.
This diet should also be supported by proper cooking methods. For example:
- Hindarkanlah fry as far as possible, preferably steaming, boiling, mengungkep, sauteing, roasting, and burned.
- Most of the vegetables eaten as a salad.
In addition to adjusting the diet, people who are overweight should perform routine activities, such as walking or cycling in the morning and recommended 3-4 times a week. The duration of a half to one hour per day, to offset the energy in and out. When energy intake more than that out will occur accumulation in the body and stored in fat tissue.
But Ibn warned, people who are overweight are not recommended to lose weight too drastic. Because its effects can harm the kidneys. Ideally, one week down 0.5 kilogram- weight of 1 kilogram.
If you are overweight (obese), then the low-calorie diet could be an option. Following the diet benchmark:
- Eat regularly and fewer than usual.
- Avoid foods much fat, savory, sweet, intestine, sausage, oil, margarine, fried foods, cakes, ice cream, sugar, sweets, chocolates, dodol, jam, honey, sweetened condensed milk, syrup, soft drinks, alcoholic beverages , offal, quail eggs, beans, nuts, and so forth.
- Restricting eating carbohydrates such as rice, rice cake, taro, sago, bulgur, noodles, biscuits, noodles, macaroni, and food made from starchy.
- Choose lean meats or discard the fat.
- Use plenty of vegetables and fruit.
- Exercise regularly.
- Checking health at a given time.
This diet should also be supported by proper cooking methods. For example:
- Hindarkanlah fry as far as possible, preferably steaming, boiling, mengungkep, sauteing, roasting, and burned.
- Most of the vegetables eaten as a salad.
In addition to adjusting the diet, people who are overweight should perform routine activities, such as walking or cycling in the morning and recommended 3-4 times a week. The duration of a half to one hour per day, to offset the energy in and out. When energy intake more than that out will occur accumulation in the body and stored in fat tissue.
But Ibn warned, people who are overweight are not recommended to lose weight too drastic. Because its effects can harm the kidneys. Ideally, one week down 0.5 kilogram- weight of 1 kilogram.
The top 10 list below dikriteriakan foods rich in fiber, vitamins, minerals, and antioxidants. It also can lower the risk of obesity and other health disorders. List of food can be consumed at will without fear melonjakkan calories because low calorie content.
1. Almonds
Almonds contain fiber, riboflavin (vitamin B2), magnesium, iron, and calcium. Calcium in almonds is greater than any other nut. As well as nuts, almonds are a good source of vegetable protein for heart health. The fat in almonds is unsaturated fat, a type of fat that can reduce excess levels of blood cholesterol.
2. Apples
Apples are rich in pectin, water-soluble fiber can lower cholesterol levels and blood sugar. Fresh apples are loaded with vitamin C, an antioxidant that can anticipate damage to body cells. Vitamin C helps form collagen tissue, maintain the health of capillaries and blood vessels, and enhances iron absorption.
3. Blueberry
Is a source of phytonutrients that can prevent urinary tract infections. Blueberry as antiaging and can optimize the short-term memory. Blueberries are a source of low-calorie foods that are rich in fiber and vitamin C.
4. Broccoli
Besides a source of calcium, potassium, folate and fiber, broccoli contains phytonutrients that can prevent chronic diseases such as heart disease, diabetes mellitus, and cancer. Other ingredients are vitamin A and vitamin C, which protects the body cell damage
5. Beans
Rich in iron, magnesium, phosphorus, potassium, copper, vitamin B1, low in fat, low in calories. Kidney beans are a source of vegetable protein and fiber.
6. Salmon
Salmon is a source of omega 3 fatty acids that can lower blood viscosity, which is the risk of a heart attack. Salmon anticipates irregular heartbeat that can cause sudden death heart attack, or sudden death from a heart attack. The content of fatty acids in salmon have lowered the growth of plaque in the arteries, reducing blood pressure and reduce the risk of stroke.
7. Spinach
Nutrients in spinach include vitamin A, vitamin C, folic acid, vitamin B1, vitamin B6, calcium, iron and magnesium. With the content of this helpful spinach to boost the immune system, maintain healthy hair and skin.
8. Sweet potatoes
Orange yellow color indicates the amount of beta-carotene content of antioxidants. Beta-carotene is converted into vitamin A in the body that is efficacious anti-aging and reduce the risk of cancer. In addition, sweet potatoes are rich in fiber, vitamin B6, vitamin C, folic acid and potassium.
9. Vegetable juice
Vegetable juices are rich in vitamins and minerals. Consuming vegetable juice is an easy way mengasup essential nutrients of vegetables in the menu. Tomato juice is rich in lycopene, an antioxidant that lowers the risk of heart disease, cancer prstat and other cancers.
10. Whole Wheat
The middle part of the grain contains a lot of vitamins B1, B2, B3, vitamin E, folic acid, zinc and fiber.
List of fiber-rich vegetables
Vegetarian diet rich in dietary fiber generally have lower blood pressure than those who are not. It has been proven that a change of diet foods low in fiber to fiber will lower high blood pressure in healthy people, which is usually followed by weight loss. Research in Sweden has recently pointed out, guar gum fiber can reduce high blood pressure without weight loss followed. Thus, it can be concluded that guar gum can be used as an alternative to drugs that have been used to lower blood pressure.
A good source of dietary fiber are vegetables, fruits, cereals, and nuts. The fiber content of food on different types of tropical vegetables was 3.28 percent spinach, bamboo shoots (2.56), soybean sprouts (1.27), broccoli (2.63), pecay (1.58), cucumber (0.61) , mustard (1.01), the leaves of Moringa (4.53), taro leaves (2,58), winged bean seed (2.94), beans (3.34) and pariah (2.59).
Dietary fiber content of various tropical fruits 1.46 percent is fresh pineapple, lemon (2.06), orange (1.08), banana (1.63), papaya (0.91) and mango (1.06) , Nuts that contain fiber are beans Tolo 4.5 percent, green (4.3), red (3.8), soybeans (1.9), soil (1.4) and other nuts as well as processed products , such as tempeh and oncom.
Sources of Cholesterol In The Body
Two main sources of cholesterol in the body is the body itself and the food we consume. All animals can produce cholesterol in their bodies and animal products is a part of human foods that naturally contain cholesterol.
Low Cholesterol Diet Menu
Change your diet to avoid the possibility of heart disease. Here is a list of foods to lower cholesterol levels:
1. Fruits and Vegetables
All kinds of fruits and vegetables are a healthy food because they contain vitamins and minerals, contains no fat and low calorie content. Besides low-calorie, fruits and vegetables are also a source of food rich in fiber and is useful for metabolism. The intake of fruits and vegetables on a regular basis can be trusted to keep people from heart disease and high blood pressure.
2. Lean Meat
Red meat is the main cause of rising cholesterol levels in our body, as much as possible we should avoid it. Try to consume lean meats such as turkey, chicken and fish to the list of foods low in cholesterol. But if you still insist want to consume red meat, try cooking process is done correctly and specifically to reduce levels of fat and cholesterol.
3. Grains
Avoid white flour products, except grains and cereals in the diet. White flour has a high amount of carbohydrates and consumption of such foods can increase the cholesterol in the body. Grains are known to have high energy and fiber content of food. Besides cereal grains and legumes, brown bread, pasta and potatoes also help lower cholesterol levels.
4. Dairy
In the market today easily found products skim milk or low fat dairy products. Avoid drinking regular milk because it is definitely contain cholesterol. Many people with high cholesterol who avoid dairy products altogether in their diet. Do not do this! It would be more appropriate if you replace it with low-fat milk.
5. Oils and Fats
Avoid saturated fats if you have already started a diet low in cholesterol as found in some products such as butter, margarine and oils that contain fat. To replace it, try eating oily fish 3-4 times a week to help lower cholesterol levels.
Example 1: Low-Fat Diet Menu
Morning: Rice weight of 100 g (3/4 cup), eggs 50 g (1 point), vegetables 100 g (1 cup) of fruit 100 g (1 piece), oil 5 g (1/2 scoop).
10:00: fruit 100 g
Lunch: Rice 140 g (1 cup), meat 75 g (1 large piece), tempe 50 g (2 pieces), vegetable 100 g, 5 g of oil.
16:00: Fruit 100 g
Tonight: Rice 100 g, 75 g meat, tempe 50 g, 100 g of vegetables, fruit 100 g, 5 g of oil.
Example 2: Low-Fat Diet Menu
Fish is one of the types of foods that are low in calories. Likewise with crabmeat. The reason people choose fish as diet is due to the high protein content in fish that are useful for a balanced diet. Of course, how to cook an important role when the goal of dieting is to lose weight. Avoid cooking fish with a fish fry in oil that many (deep-fried). One of the best ways to cook for those who want to lose weight is by steaming.
Chicory is a fiber-rich vegetables with high water content and contain antioxidants that may prevent cancer. Being rich in fiber, chicory can launch a bowel and inhibit tumor growth. Chicory is a good choice of food for dieters because of the calories of its low (25 kcal per 100 grams) and also because it contains a lot of vitamins and minerals (potassium, calcium, manganese, iron, zinc, fostor, boron, nitrates, beta-carotene, vitamin C, E, K, B1, B2, B6, folic acid and nicotinamide).
Carrots also have a fairly low in calories (30 kcal per 100 g) so suitable for dieting. The content of antioxidants carrot is high so the carrot is good for preventing cancer. High fiber provides benefits smooth bowel movement. The amount of vitamins and minerals in carrots makes this bulb vegetable health benefits to the eyes, skin, and bones. Prominent nutrient content of carrot root is sodium, potassium, calcium, manganese, iron, copper, zinc, aluminum, phosphorus, chloride, boron, bromide and nitrate. Vitamin content that is useful for our body is beta-carotene, alphakaroten, vitamin E, B1, B2, B6, C, nicotinamide, pantothenic acid, and folic acid. Among the group of vegetables, carrots have the amino acids (protein) is high enough.
Peas have a high fiber content so it is good to smooth bowel movement. Peas also have the benefit of lowering cholesterol levels in the blood.
Steaming is one type of finalizing ways to cook food with steam. Required special equipment such as boiler or steamer which consists of two stacking pots, where the bottom water and food ingredients placed in a pot that is basically punch. Steaming can maintain the taste, color, and nutrient content in cooked food (vitamins) are not lost because it dissolves in water. Steaming is the best cooking method for fish.
Here is an example of a healthy diet rich in protein, high-fiber vegetables, low in calories. Steamed Fish and Crab Vegetable Wrap for serving one person one meal (lunch or dinner) eaten without white rice.
Material :
4 leaves of chicory width
125 gr white fish meat
125 gr crab meat
1 slice ginger
3/4 tsp salt
1/2 teaspoon sesame oil
1 egg white
SAUCE
75 ml broth
1 tbsp oil
1 clove garlic minced
1 tsp soy sauce
1 tbsp oyster sauce
a little sugar
1 teaspoon cornstarch
25 g carrots
1 tbsp peas
How to make :
Chicory flush with boiling water so that the cabbage is soft and not broken to wrap fish and crab meat.
Roughly chop the flesh of the fish. Finely chopped ginger. Enter the fish and ginger in a bowl. Add salt, egg white, sesame oil, and crabmeat. Stir well.
Place 2 lettuce leaves on a flatbed. Put the mixture of fish and crabs in the middle of the leaves, roll tightly. Do the same on the two other mustard leaves.
Steamed fish rolls and crab in a saucepan of boiling water for 10 minutes. Remove and place on a plate.
For Sauce:
Peel the carrots, thinly sliced 1/2 cm thick box.
Heat the oil in a skillet, saute minced garlic.
Add the stock, carrots, peas. simmer
Enter soy sauce, oyster sauce, and sugar. Stir.
Pour the cornstarch solution, stirring until thickened.
Lift and pour the fish and crab rolls to wrap mustard that had been cut.
Fiber Diet Healthy
There are many reasons to consume fiber, considering the many benefits of fiber for obesity. Dietary fiber is actually divided into two groups, namely the soluble fiber (soluble fiber) and insoluble fiber (insoluble fiber). The soluble fiber (fiber that dissolves in water) among others will include pectin, gum, mucilage and beta glucan, such as vegetables, fruits, soy products, whole grains. Insoluble fiber include lignin, cellulose and hemicellulose as in cereals, fruit peels, vegetables mainly shaped leaves, and nuts.
Fiber for health benefits, among others:
Lowering blood cholesterol levels and prevent heart disease
Insoluble fiber can help lower total cholesterol levels in the blood by lowering levels of LDL or bad cholesterol. Decrease in cholesterol levels in the blood reduces the likelihood of blockage of coronary arteries or atherosclerosis, which leads to coronary heart disease.
· Controlling blood sugar levels
Fiber, especially soluble fiber, can slow the absorption of sugar, which for patients with diabetes, the fiber can improve blood sugar levels. Diets with high fiber adapat also reduce the risk of development of type 2 diabetes.
· Help you lose weight
Foods high in fiber are generally absorbed more slowly, allowing time for your body to adjust when you're full, it can keep you full longer, so you avoid overeating. And also, high-fiber diet also provides fewer calories.
To maintain the health to be furthest from obesity, it is recommended to increase the intake of fiber such as vegetables and fruits, as well as maintaining a healthy diet and exercising regularly. However, nowadays most people want things to be more effective and efficient so that they tend to increase fiber intake by taking supplements as a second choice. One of them is the Ultimate Nutrition Vegetable Greens which contains all the benefits of vegetables.
12 Lock Menu Foods Fiber Healthy
Developing healthy eating habits and does not confuse the fact is not as stringent that many people imagine. The first principle of a healthy diet is to eat a variety of foods. This is important because different foods provide different nutrients contribution.
The second principle is a healthy diet; fruits, vegetables, grains, and nuts, foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat and free of cholesterol, should be most of the calories you consume. The rest must come from low-fat dairy products, meat and poultry, and fish.
The third principle of a healthy diet; You should also try to maintain a balance between calorie intake and calorie expenditure. Effective way such as not eating more food than the body of the total use. If not, you will get a lot of carbohydrates stored in the body will be fat. The more active you (eg, your everyday activities), the more you can eat and still maintain this balance.
Follow three basic principles of a healthy diet does not mean that you have to hold your favorite foods.
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