How to optimally our body

Hi guys, back again 

now we will talk about how to optimally our body

In order to function optimally, the body needs complete nutrition. Food is a supplier of nutrients for the body. Based on the function, the food can be grouped into carbohydrates, proteins, fats, vitamins, minerals, and fiber. Too much food with proper nutrition cann’t create excessive weight gain and cause various diseases. How many servings of food that is recommended? Here's a description of how the right portion of the body and its functions and suggested foods.

Carbohydrate

Carbohydrates serve as the main energy source for the body to perform various activities. On average, every 1 gram of carbohydrate will produce 4 calories. Needs of the average human will is as much as 1200-2000 calories calories. Calories derived from carbohydrates is recommended as much as 45% -60% of all caloric needs. However, the current average of Indonesia's population consumes 70% -80% carbohydrates. Consuming excess carbohydrates that are not used will be stored as fat. Learn more about the calories can be read on the following article: Calculate calories your body.

At carbohydrates can be obtained figures Glikemin Index (GI). This figure shows the content of which can increase blood sugar levels. The higher the number the IG, then the food will raise blood sugar more quickly. While on carbohydrates with a low GI numbers will give satiety longer so as to prevent a sense of wanting to eat. Examples of carbohydrates with a high GI are bread, corn and potatoes. Meanwhile, with a low GI carbohydrates are whole wheat and brown rice.

 Protein

Protein serves as a useful component for growth, wound healing, cell regeneration, produce enzymes and hormones to the body's metabolism as well as an energy source. Protein deficiency will interfere with growth, causes bone loss and hair loss.

Protein can be obtained from animals or from plants. Protein derived from animal called animal protein, such as meat, milk or eggs. While the proteins of plant called vegetable protein contained in the nuts. Animal proteins contain more essential amino acids than vegetable protein.

Proteins in body weight of about 1/6 of a person's weight. Protein is the second largest component of the human body after water. Every day, the human need for calories are in 1 gram for every 1 kg of weight a person. On average 1 gram of protein will produce 4 calories.

In order to obtain maximum protein, avoid cooking with high temperatures and use much oil because it will damage the protein. It is recommended to process protein foods by baking or steaming.

 Fat

Fat serves as an energy reserve and to protect organs. Needs an adequate fat is useful for maintaining healthy skin, hair, maintaining body temperature, dissolve vitamins A, D, E, K and helps your metabolism running well. One gram of fat can produce about 90 calories. Fat should be met approximately 20% -30% of the total caloric needs.

Fats are divided into two, namely:

Good Fats   unsaturated fats (unsaturated fat) that is commonly found in nuts, salmon, walnuts and avocados. Good fats contain Omega 3 acids are useful for maintaining heart health, lower blood pressure and prevent the occurrence of coronary heart disease. Bad Fat That Saturated fat (saturated fat) and trans fats (trans fat) found in meat, offal or fried foods. Excess bad fats increase levels of total and cholesterol in the blood. High cholesterol can lead to heart disease, high blood pressure and trigger diabetes.

Consumption of fat in a day should not exceed 35% of total daily caloric needs and for the benefit, fat consumed should be good fats (unsaturated fats).

  

Vitamins and Minerals

Vitamins and minerals work to organize and support various processes that occur in the body. For example, the process of formation of energy or thought processes. Vitamins and minerals are abundant in fruits and vegetables. One serving of fruit produce about 40 calories. It is recommended that every day do consume 5-9 servings of fruit. Fruits and vegetables can also provide fiber.

 Fiber

Fiber mainly function in digestion and keep the body healthy by consuming dietary fiber. Fiber found in many fruits, vegetables, nuts and Cereal. Some examples of high-fiber fruits are papaya, soursop, apples and oranges. In vegetables, fiber found in many beans, brokolim carrots, bean sprouts, and kale with the content of 2-5 grams per 100 grams. In the nuts and Cereal, fiber contains 4-10 grams per 100 grams.

The main function of fiber include:

Smooth bowel movement that will prevent constipation and hemorrhoids.Make the food that is not absorbed in the intestine can be quickly removed, thereby reducing the possibility of absorption of toxins that are of leftover food that is not absorbed.    Maintain a healthy weight ideal for fiber properties that can prevent the absorption of fat and gives a sense of fullness that will help the desire to consume food.    Keeping cholesterol and blood sugar at a stable figure. The stability of cholesterol and blood sugar can prevent a variety of diseases that harm such as diabetes or heart disease.

by Reo Suranda Soberatta (Reo) ------   sored1403

Cheese

Milk, cheese, or other dairy products has long been regarded as a food ingredient is an enemy to those who are dieting. This is because cheese is very high in fat. While the fat itself can gain weight and cause dangerous diseases.

"Not all of the fat contained in the cheese harmful to health. In fact, our research found that chewing the fat cheese will make you bleed easily," said Professor Alice Roberts of The Quarterly Journal of Experimental Psychology."Cheese is known to contain calcium which facilitate the process and fat without going through the process of intestinal fat absorption in advance. We found out after researching the habits of people who are fond of chewing cheese. Surprisingly, in a day of fat they can shed as much as 8 grams or 56 grams for a week . "Besides being able to shed fat, cheese itself also contain probiotic bacteria are good for digestive health. Some studies have also found that chewing cheese can whiten and strengthen your teeth. It is a fun way to

that is for today...

post by Reo Suranda Soberatta (Reo)--  sored1403

10 diet-bolstering tricks that take zero effort but bring you better health even on your busiest days

Healthy Eating Tips: 6 AM: Rise and Shine

You hit the snooze button for the last time and fumble your way into the kitchen. Now try these healthy eating tips:

1. Drink Orange Juice with Added Calcium
 If you start the day with orange juice, don't miss the chance to get calcium too. This superstar mineral fends off PMS, high blood pressure, and osteoporosis. And the latest? It might even help you lose weight! Most calcium-fortified orange and grapefruit juices have as much calcium as milk--or more!

2. Take a Multi 
One little pill, such big benefits! People who take a daily multivitamin/mineral supplement have dramatic reductions in the risk of colon cancer and heart disease, studies show. Another benefit: The folic acid in your multi is almost two times more absorbable than the form of this vitamin found in food.

3. Have "7-gram" Cereal 
That means cereal with at least 7 g of fiber per serving, because eating cereal is your easiest chance to get lots of fiber in a small package. Not only is fiber a cancer fighter, but it actually cancels out some of the calories you eat! For example, if you eat 30 g of fiber a day--slightly more than double what most of us get--your body will absorb 120 fewer calories a day. That adds up to a 13-lb loss in a year!

4. Toss Some Blueberries on That Cereal 
Blueberries are youth berries. Even frozen blueberries are so packed with antioxidants that just 1/2 cup can double the antioxidant power of most people's diets--something that experts suspect will slow down your aging clock. Blueberries actually reversed memory loss in one animal study!

5. Make Your Coffee with Milk
 If you make instant coffee with hot water, all you're getting is a wake-up call. Use milk, and you've got cafe au lait--along with insurance against osteoporosis from the calcium and vitamin D in the milk.

6. Drink a Glass of Water When You Brush Your Teeth
 You've got the water and the glass right there. So drink! Only one-third of all Americans get the recommended eight glasses daily. Think a little shortfall doesn't matter? Signs of mild dehydration include fatigue upon awakening, fatigue at midday, lack of concentration, and headaches. [pagebreak]

Healthy Eating Tips: 8:00 AM: On the Job

With these healthy eating tips, snacks at work can make you healthier:

7. Take an Apple to Work 
Put one on your desk in the morning, and an apple becomes see-food--the handiest snack to grab when the munchies hit. If it's not there, you'll be hunting for sticky buns or whatever else is around. In addition to apples being a low-cal snack, a recent study revealed that the lungs of apple-a-day eaters may have better protection against air pollution.

8. Stash Nuts In Your Desk
 Probably because nuts are rich in healthy monounsaturated fats, vitamin E, magnesium, and phytochemicals, folks who snack on a small handful of them four or five times a week tend to live longer, several studies suggest. Just don't overdo it: One ounce of peanuts (approximately 1/8 cup) contains about 170 calories and 14 g of fat.

Healthy Eating Tips: 11:30 AM: Grocery Shopping

You dash out for groceries over your lunch hour. Here's how to be a healthy shopper even when you're on autopilot:

9. Buy Better Bread 
If you eat white bread, you're eating vitamin-fortified starch. Whole wheat bread has fiber, important nutrients such as selenium and copper, and a treasury of other healthy ingredients. Maybe that's why whole-grain eaters seem to have less diabetes, breast cancer, and heart disease. Just don't be fooled by a dark color: Unless the first ingredient includes the word "whole," it isn't whole wheat bread.

10. Choose Canola Salad Dressing Are you a salad eater? Terrific! Now look for a dressing made with canola oil, rich in alpha-linolenic acid (ALA). One study found that nurses who got more than 1 g of ALA per day had half the number of fatal heart attacks.


Posted by Yuhao Sun(Ian)-----SUYUD1501

Good Fats, Bad Fats

Hello guys, today we are going to talk about which fats are good for you and which ones you need to avoid.

Alexa Schmitt, a clinical nutritionist at Massachusetts General Hospital, says 'mono-unsaturated and polyunsaturated fats are "good fats" and that saturated fats can be consumed in moderation. Trans fats are dangerous because they raise cholesterol levels. It will increase your risk for heart disease and other health conditions, including stroke.’

Let’s watch the video below to have a deeply understand what you should eat more and what should you avoid to eat.

The Hidden Fat Content in Your Diet?

Maybe you never realize that many foods are loaded with hidden fat, such as Movie theater popcorn, packaged meals with added sauces, butter, or oil, highly marbled red meats, including some cuts of beef and lamb, white marbling like chicken is fat if the skin is eaten, salad dressings, etc.

Since there are so many foods containing high fat, if you are not careful, you might exceed your entire daily fat allowance by a meal! Beware on your fat intake, and opt for unsaturated fats in place of saturated and trans fats. Your health, your heart, and your body will thank you.

Blog posted by Ka Kei LEONG (Athena) --- LEKAD1403