Changes in modern society lifestyle that is full of busyness often override health. High activities often not accompanied by solid exercise and proper diet. Whereas global warming effects could make the human immune system decreases quickly. If its'nt balanced with a healthy lifestyle, it is quite possible will make us drop and eventually no longer able to complete the work piling up. Global warming is accompanied by high pollution levels. This situation also resulted in the emergence of many new diseases. To anticipate, a healthy lifestyle should be applied. Eating healthy and nutritious foods are important as a first step. Healthy lifestyle does'nt mean there will be a good meal but it should be balanced between diet, regular exercise and adequate rest.A good diet (Diet):
1. Consume Rich Food Nutrition
It takes more than 40 different nutrients to make your body stay healthy. And one type of food intake alone can not meet all of these types. Daily food choices you should include bread and grain products full of other fruits, vegetables, dairy products and meat, fish or other foods containing protein. How much food should you eat should depend on the calories your body needs.
2. Consume of Full carbohydrate, Fruit and Vegetables
Surveys show that most people do not consume enough of these foods. Did you already eat 6-1 servings of rice or cereal, is 3 servings of the type you eat this, including full grain? Did you already eat a meal consisting of 2-4 servings of fruit and 3-5 servings of vegetables? If you are not enjoying the kind of food before, so from now on give yourself a chance to taste it.
3. Balanced Weight Set
The weight that's suitable for you depends on many factors, including gender, height, age and heredity. Excess body fat increases your blood pressure, heart disease, stroke, diabetes and some types of cancer or other diseases. But having a body too thin can also cause osteoporosis, menstrual imbalances and other health problems. So a very balanced weight affects health.
4. Eating In The Decent size
If you maintain your portion sizes reasonable, it's easier to eat the foods you want so you stay healthy. Do you know recomended cook food that's served 3 ounces. Medium size fruit is one serving and one cup of pasta is equal two servings, and 4 servings of ice cream.
5. Eat regularly
Skipping meals will only make the hunger control is lost, even in fact be the result of excessive hunger. When you feel hungry, it's also tempting to forget about good nutrition. Eating snacks between meals is the only way that can help you overcome hunger, but do not over-eat snack.
6. Reduce, Not Limiting Portion Eating
Most people eat to please yourself. If foods are your favorite type of high fat, salt or sugar, the key to make it feasible. Please check the content in your diet and change it if it is necessary. For adults who consume foods high in fat or whole milk products in every food they actually eat too much fat. Make the list of nutrients in the food label to help you balance your food choices.
7. Balance your Food Choices Every Time
Not all food must be perfect. When you eat foods high in fat, salt or sugar, select the lowest ingredients. If you miss these food groups in a day, fix the next day.
8. Knowing the difficulty of your diet program
Improve your eating habits, first identify what is wrong with your diet. Write down everything you eat in three days, then check the list and match with these tips. What you eat too much butter, creamy sauces or salad? Rather than eliminate them altogether, better cut your portions. Are you getting enough fruits and vegetables? If not, you may miss vital nutrients in food.
9. Make changes gradually
There was never a 'super food' or a healthy diet that is easy, do not expect to immediately remove your eating habits overnight. Start is making changes step by step until you reach a positive outcome, and so healthy eating habits throughout life. More simply, if you do not like milk without the fat, try redah milk fat. In the end maybe you'll like milk without the fat.
10. Remember, Food Not A Bad Habit
Choose foods based on your total eating patterns, not based on 'good' or 'bad. " Do not feel guilty if you love foods such as pies, potato chips, chocolate or ice cream. Eat properly, and select other foods that can balance your nutrition and various others, which is good for your health.
1. Endormorf
Endormorf body types in the body fat levels are high. People with type tubh like this requires a strong enough effort to lose weight. Metabolism endormorf body type is also more slowly than other body types. That is why people with body types endormorf must be careful in the choice of food consumed. People with body type endormorf should choose low-calorie foods that are easier to digest the body. Weight loss program will run more easily, when most of the food consumed is a type of fruit, and vegetables.
Types of foods that form complex carbohydrates may be included in the daily diet, but with the portion that is not too much and try not to eat it at night. For protein intake, people with body type endormorf can choose food sources of protein from low fat chicken, fish, and amino acid supplements. A diet that fits for this body type that is 30% protein, 60% carbohydrate, and 10% fat. Foods high in protein but low in carbohydrates will supply the amino acids into the body.
2. Mesomorf
Mesomorf body type is a type of body most able to control your weight well, because it has a fast metabolism. Because the body's metabolism is quite fast and easier way to maintain ideal weight, then you can eat your favorite foods.
Some advantages of having mesomorf body type is:
- Few sports / exercise to lose weight easily
- Rapid metabolism of the body that allows you to enjoy your favorite foods
- There should be very strict in terms of dieting
- Easier to maintain an appropriate weight
- Less body fat percentage
- Dietary recommendation is good for your body type mesomorf is balancing protein and carbohydrates to balance the body's condition is maintained.
3. Ektomorf
A thin body type and has a straight body fat levels low. With a very fast metablisme body, body type ektomorf able to maintain body shape, so stay slim. If you belong to the body type ektomorf and intend to increase your weight, choose foods that are high in protein and high in carbohydrates. Maybe you also need nutrition consultant to help you in calculating how many calories you need.
1. Discipline
Always sleep on time. In order for your body's biological clock still wake up at the same time. No matter whether you get enough sleep or not. Try to keep the regularity of sleep and wake up early both weekdays and holidays.
2. The atmosphere and Rituals
Create a comfortable atmosphere. Keep the humidity and air temperature your bedroom. Try to come in such a way so early, the sun will go into your room. Sebalum sleep, try to relax. No need too much thinking. Perform a pleasant bedtime rituals such as listening to soft music, reading light reading. Adjust room lighting as well you sleep.
3. Quality, Not Quantity!
What matters is quality not quantity. No problem if you could only sleep for 5 hours, but you feel fresh. If you'd had enough sleep, better use your time to carry out other activities.
4. Do not Sleep in the state of hunger or Heartburn
As much as possible you should be able to avoid sleep because of exhaustion and not the hours you sleep. Do not sleep in a state of hunger or even stuffed. Avoid nuts or fruits that contain gases such as durian. Also avoid snacking with high fat content because it takes longer to digest. If diet, do not ever sleep in a state of hunger. Better to eat a low-calorie fruits such as bananas or apples.
5. The Not Consume Less Important
Avoid stimulating substances like coffee also avoid caffeine from tea, cola drinks and chocolate. Drinking coffee at night will usually make it difficult to sleep. Do not smoke before bed. Those who always smoked on average each day will enjoy half the time sleep with waking. Do not consume alcohol in moderation as though alcohol can make you sleep asleep but guaranteed next day you'll wake up in a state of exhaustion.
Lack of sleep turned out to be one of the causes various health problems associated with obesity, such as: heart disease, stroke, diabetes, including high triglycerides, cholesterol, hypertension, insulin resistance, and glucose intolerance.
0 comments:
Post a Comment