• 5 Fruits for a Special Diet to Lose Weight

    5 Fruits for a Special Diet to Lose Weight

    There are three advantages of fruit that play an important role in the success of your weight loss program, which is the amount of fiber it has, high in vitamins and minerals, and low levels of calories and fat. This is why fruit for diet can be a healthy choice.

     

    The content of fiber in the fruit for a diet is considered to help anyone who intends to lose weight because it can make you feel full longer. In addition, the abundance of vitamins and minerals makes fruit have a special role as a supporter of the diet.

     

    Various Fruit Choices for Diet

    To succeed in a diet to lose weight, some of these fruits are highly recommended for consumption.

    Apple

    This fruit is the right snack for anyone who is undergoing a body-breaking program. An average apple contains 5 grams of fiber, and 85 percent is water. This high content of fiber and water is what keeps blood sugar stable, and does not get hungry quickly.

     

    Another advantage that apples have as a fruit for a diet is that it contains flavonoids called quercetin. This antioxidant content is also important because it is predicted to be effective in fighting certain types of cancer, reducing cell damage, helping to nourish the lungs, heart, and have anti-inflammatory properties.

     

    Grapefruit

    Fruit for this diet is more commonly known as pomelo or pomelo. This fruit is very helpful in losing weight, especially for those who are at risk of developing diabetes . This fruit is also good for maintaining heart and blood vessel health . Half of this fruit is predicted to be able to reduce weight up to 1.5 kg if consumed before eating regularly for three months.

     

    Grapefruit helps a person lose weight by giving effect to satiety. Meanwhile, the function of burning fat which is said to be owned by this fruit, has not been proven. One thing to note is to be careful to eat this fruit if you are undergoing treatment. It is recommended to consult a doctor whether this fruit affects the effect of the drug being consumed.

     

    Blueberries

    The blue color in this fruit is a powerful antioxidant called anthocyanin. The substance is predicted to reduce the risk of some types of cancer, heart disease, and blindness. For diet, blueberries are rich in fiber which can help a person feel full longer. In addition, this fruit also has a low calorie content. In 100 grams of presentation, this fruit contains only 80 calories, but the fiber it contains can reach 4 grams.

     

    Avocado

    Avocados contain good fat in the form of oleic acid which is a monounsaturated fat. The amount of good fat content in this fruit is useful for delaying hunger. His ability to help control blood sugar levels makes those who consume it feel full longer. This type of fat is also predicted to be good for heart health and can reduce blood cholesterol levels and increase the amount of good fat (HDL).

     

    In addition to high fat content, avocados are also rich in fiber, vitamins and minerals. In one and a half fruits for this diet contains about 4.6 grams of fiber, folate and vitamin B6 . In it also contains potassium in a considerable amount, which is about 345 mg.

     

    Banana

    To lose weight, bananas can be recommended as a healthy food that can delay hunger while increasing the body’s metabolism. In addition, bananas are fruits that are fat-free, cholesterol and low in sodium, but still rich in vitamins and minerals.

     

    For anyone who is undergoing a weight loss program, try consuming fruit for the diet above. When combined with a good meal schedule, not consuming excessive junk food and alcoholic beverages, and actively exercising, the potential for a successful diet will be even higher. Consult your doctor or nutritionist to get a choice of fruit for other diets.

  • Information About Nutrition Consultation and Diet

    Nutritional consultation and eating patterns are information service activities and assistance to patients who want to improve their nutritional intake and eating patterns that suit the patient’s condition. This activity is carried out by nutrition doctors, both with one individual or in groups.

     

    Nutritional and dietary consultation is beneficial for all ages to have an ideal body weight and avoid various diseases, so that a healthier life. This activity is also often carried out to parents and mothers who care for children because the age of children is more vulnerable to nutritional problems, such as malnutrition or malnutrition.

     

    Indications of Nutritional Consultation and Diet

     

    Nutritional consultation and diet can be done for those who experience nutritional deficiencies (malnutrition) or overweight ( obesity ). In addition, this is also often done in patients with hypertension , high cholesterol, diabetes , kidney disease, and heart disease. But keep in mind, do not wait until sick to undergo nutritional consultation and diet, because nutritional consultation and diet can be lived by anyone who wants to change your diet and nutritional intake to be healthier in order to avoid the emergence of disease.

    Preparation and Implementation of Nutrition and Diet Patterns

    Generally nutritional consultation and diet do not have special preparation. Patients can directly visit a doctor or nutrition specialist to talk about nutritional problems, diet, or weight problems experienced.

     

    The implementation of nutritional consultation and diet begins with the collection of information related to the patient’s condition. These information are in the form of medical history, medicines that are being consumed, as well as activities carried out and daily diet. Then, the doctor will examine the patient’s physical condition, including measuring height and weight.

     

    After that, the doctor will examine the factors that can affect the nutritional intake and diet of the patient, which includes habits, education, work, daily activities, social relationships, and physical abnormalities or disabilities suffered by patients.

     

    The next important step is that the doctor will examine the patient’s knowledge (cognitive) and mental condition. This examination is intended to capture what is in the patient’s thoughts and feelings regarding self-confidence, self-image, and diet that has been undertaken. For example, patients who have nutritional problems might think that their hobby of eating snacks is normal because it can make them calm or happy. Here, the role of doctors, especially nutrition doctors, is to change the mindset, diet, and habits of patients.

     

    One model of nutritional consultation applied by doctors, generally includes four parts:

    •     First, doctors provide nutritional consultation services that aim to improve or improve the health of patients and prevent disease.
    • Second, the doctor plans the nutritional intake needed by the patient, as well as a diet that is suitable for patients, both aimed at individuals, and groups. In addition to nutrition and diet, doctors can also plan the right form of exercise or exercise for patients.
    • Third, the doctor will discuss with the patient the goals, priorities, and expected outcomes of the changes made.
    • Finally, the doctor will evaluate the patient’s condition. If needed, the doctor will maintain or change nutritional standards and good eating patterns and are suitable for patients.

     

    The four parts will be carried out in stages. The aim to be achieved is to raise interest and awareness in the patient to improve mindset, change diet, and exercise or exercise patterns that will significantly affect health improvement. However, this process will not run smoothly, if the patient is not committed to making permanent changes to their old habits.

    After a Nutrition and Diet Consultation

    The doctor will advise the patient to apply the information, advice, or input he has given during the consultation session. Patients are allowed to go home after nutritional consultation and diet.

     

    Keep in mind, changes in nutritional intake and diet can be achieved if the following steps have been changed:

     

    • Awareness . Growing awareness in the patient to deal with nutritional disorders and eating patterns by consulting a doctor. Doctors play a role to give encouragement and encouragement to patients to want to start a healthy lifestyle. Generally, doctors will provide information regarding the conditions experienced by the patient, for example: in patients with high levels of low-density lipoprotein / LDL or bad cholesterol, doctors give a warning about what risks can be caused.
    • Plan. The doctor will plan the right nutrition and diet. This plan is usually limited by a certain period of time, so that the process can be completed at a predetermined time and change the previous habits.
    • Live . After the diet plan is prepared, patients are expected to try optimally to change nutritional intake and diet in a healthier direction.
    • Evaluation. Setting a diet according to what the doctor recommends, generally should be done for weeks, months, years, even a lifetime. Therefore, an evaluation is needed by a doctor to monitor the patient’s condition. After some time, some patients may stop following the dietary rules given by the doctor. Therefore, at this stage the doctor will also encourage the patient by reminding him of the initial commitments made and the goals to be achieved.

    Form habits. Doing things that are repeated over a period of time will shape them into a habit.

  • Find Out the Variety of Causes of Stomach Fat

    Find Out the Variety of Causes of Stomach Fat

    Basically, belly fat is divided into two, namely visceral fat and subcutaneous fat. Visceral fat is a fat that is not visible because it is not under the skin, but around the organs in the body. While subcutaneous fat is fat that is under the skin and can be seen, and can be pinched.

     

    Often people are not aware that visceral fat can increase the risk of disease. Excess visceral fat can cause the body to become insensitive to insulin and increase blood pressure. Various diseases that are closely related to visceral fat include diabetes, stroke, heart attack, breast cancer, colorectal cancer and Alzheimer’s disease. Similar to visceral fat, subcutaneous fat can also increase the risk of certain diseases when it has accumulated too much in the body.

     

    Causes of Stomach Fat

    The following are some of the factors that cause abdominal fat to increase, including:

    Excessive calories

    One of the things that is believed to be the cause of accumulating abdominal fat is the lack of balance between calories consumed and used. To overcome this, make sure the calories you consume are proportional to the calories you burn every day.

    Unhealthy food menu

    Lack of eating healthy food is one of the triggers of accumulating abdominal fat. In order not to accumulate abdominal fat, reduce consumption of foods and beverages that contain sugar and saturated fat. This unhealthy food contains many calories and if consumed in excess will cause fat to accumulate more easily. Start increasing consumption of fruits, vegetables, and whole grains every day.

    Consumption of alcoholic beverages

    Too much consumption of alcoholic beverages can also cause accumulation of belly fat. Research reveals that consuming large amounts of alcoholic beverages can increase the risk of obesity, including accumulation of fat in the stomach.

    Stress

    When you are stressed, the body releases excess cortisol to help deal with stress. Excessive production of the hormone cortisol can cause weight gain, especially in the abdominal area.

    Rarely exercise

    An unhealthy lifestyle and rarely exercise also allows you to accumulate more fat in your stomach. Research shows that women who watch TV more than three hours per day are more at risk of obesity, compared to women who watch TV less than one hour per day. This shows that the lack of time used for physical activities such as exercise causes a person to be more at risk for developing abdominal fat.

    Sleep disorders

    According to research, sleep disorders such as sleep deprivation and sleep apnea can make you more at risk for having belly fat. Obese sufferers with sleep apnea are said to be more likely to have more abdominal fat.

    Effect of age (menopause)

    The age factor also affects fat deposits in the stomach. As we get older, muscle mass will decrease, this makes the body less burnt calories. In addition, when you enter menopause, the hormone estrogen in women will also decrease. This decrease in hormones makes the distribution of fat in the body more likely to occur in the stomach.

    In addition to the above, genetic factors also affect your belly fat. Some people have body shapes like the ‘apple’, where the upper body is bigger and wider than the lower part of the body. This condition usually depends on the genes inherited by the family.

    Abdominal fat or any part of the body is certainly not good if it’s too much. Fat can damage appearance and even more dangerous, fat causes various diseases that can endanger lives. Take care of your health by avoiding the various causes of abdominal fat above, and diligently exercise at least 30 minutes per day.

    If you have done various ways, but belly fat is still difficult to reduce, you can consult a doctor to get further treatment steps.

  • Watch for Diabetes Abstinence

    Watch for Diabetes Abstinence

    A diabetic person must pay attention to his daily diet. For example, avoid white rice and replace it with brown rice or brown rice. In addition to white rice, what foods can be a taboo for diabetes?

     

    For diabetics, choosing food intake is very important. Because, there are certain food groups that should be consumed, but there are also other food groups that should be avoided. The goal is that diabetics have controlled blood sugar levels.

     

    Diabetes Treatments to Look For

    For diabetics, setting food intake is one form of treatment that must be followed. This is a list of good and bad foods to be consumed by diabetic patients.

    Carbohydrate

    The body needs carbohydrates as additional energy. But, avoid consuming carbohydrates in the form of white rice, white bread and french fries. Also avoid cereals that contain lots of sugar, but a little fiber. Instead, choose brown rice, bread from whole grains, or baked sweet potatoes.

    Protein

    The next diabetes abstinence is fried meat, poultry skin, fried fish, and fried tofu. Diabetics can get protein from the skin of skinless chicken breast, boiled meat, steamed or boiled tofu, grilled fish, eggs, and nuts.

    Dairy products

    Dairy products that are a taboo for diabetes are full cream milk, ice cream, yogurt, and cheese. But, diabetics can still consume other dairy products, such as skim milk, low-fat yogurt, and low-fat cheese.

    Drinks and fruits

    Fruit contains fiber, vitamins, minerals, and carbohydrates, but has low levels of fat and salt. Diabetics should avoid fruit flavored drinks, fruit juice drinks that have been mixed with sugar, and canned fruit that has been added with sugar syrup. Fruit jams that have added sugar should also be avoided. As an alternative, choose fresh fruits, real fruit juices that are not added to any sweetener, or jams that do not contain sugar. Diabetics should also avoid drinking sweet tea, coffee with sugar and cream, soft drinks, alcoholic beverages, and stamina enhancing drinks (energy drinks). In addition to water, diabetics can still consume tea without sugar, and coffee with low-fat milk and sugar substitutes.

    Vegetables

    Vegetables are a good source of fiber for health. However, avoid eating vegetables plus sauce, cheese and butter. In addition, try to put aside canned vegetables that have been added with lots of salt from the daily menu. If salt consumption has to be limited, avoid pickled vegetables. Choose fresh vegetables. Can be eaten raw or processed by steaming or baking.

     

    What If a Diabetic Patient Still Consumes Abstinence Food?

    If diabetics continue to eat foods that should be challenged, blood sugar can experience a surge. As a result, various complications can occur, such as an increased risk of cardiovascular disease and nerve damage. Cardiovascular diseases that can be suffered include heart attacks, strokes, and narrowing of blood vessels.

     

    While nerve damage can cause tingling symptoms on the tips of the toes, numbness, even pain, which can spread to the upper limbs. This complication occurs because high sugar levels can injure the walls of the capillaries (small blood vessels) which function to nourish nerve cells. If nerve damage occurs in the digestive tract, it can cause diarrhea and constipation. Erectile dysfunction can also occur in men due to nerve damage.

     

    Intake of healthy foods can help meet nutritional needs, while keeping your blood sugar levels stable. Therefore, if you suffer from diabetes, you should avoid diabetic foods that have been mentioned above. You can also consult with a nutrition doctor regarding setting up a food menu that suits your condition.

  • Benefits of Oatmeal for Health

    Benefits of Oatmeal for Health

    There are many benefits of oatmeal for the body. Try changing your rice breakfast menu with oatmeal. Besides containing lots of fiber that is good for digestion, oatmeal also has various other nutrients that the body needs.

     

    By eating a bowl of hot oatmeal in the morning, you are ready to carry out all activities with enthusiasm and full energy. Oatmeal contains many important nutrients, therefore the benefits of oatmeal for body health need not be doubted.

     

    Nutrients Contained in Oatmeal

    Oatmeal made from oats is considered a healthy food. In oats there are more than 50 nutrients needed by the body, including carbohydrates, fiber, fat, protein, vitamins B1, B2, B3, B5, B9, calcium, magnesium, folate, phosphorus, manganese, potassium and iron. Vitamins and minerals are important for your growth and development, as well as to maintain bone health, body tissues, metabolism, immune system, as well as various other processes that occur in the body.

     

    Carbohydrates in oats come mostly from fine flour or starch. The fiber content is also a unique fiber called beta-glucan. These fibers play a role in reducing levels of bad cholesterol, sugar, and insulin in the blood. Besides being rich in fiber, vitamins and minerals, oats also contain antioxidants which are believed to protect you from the risk of heart disease.

     

    Benefits of Oatmeal

    With a myriad of nutrients contained in it, the benefits of this delicious and healthy oatmeal porridge are certainly plenty. Here are some benefits of oatmeal:

    Maintain weight

    Oatmeal contains fiber which can last long in the stomach. This keeps you full longer and prevents you from eating too much or frequent snacking. As a result, your weight will be maintained.

    Lowers cholesterol

    Oatmeal contains fiber which is thought to inhibit or reduce the absorption of bad cholesterol (LDL) in the intestine. Eating at least 6 grams of fiber (about 1 1/2 cups) or more every day, can reduce LDL and total cholesterol in the body. You will get more fiber if you mix oatmeal with fruits, such as bananas

    Reducing the risk of heart disease

    Consumption of oatmeal for several weeks can reduce LDL and total cholesterol. Cholesterol and LDL decrease, the risk of heart disease will also decrease.

    Stabilizing blood sugar in diabetics

    One of the benefits of oatmeal which is rich in soluble fiber can slow the absorption of sugar and help improve blood sugar levels. Diligently eating foods that contain soluble fiber can even reduce the risk of type 2 diabetes.

    For digestive problems

    Eating oats or oatmeal is also thought to help treat digestive problems, such as irritable bowel syndrome, inflammatory bowel disease, and constipation. Oats used in daily food are also thought to reduce the risk of colon cancer. But all this still requires more evidence and more in-depth research.

     

    Although the benefits of oatmeal are numerous and very healthy, many people do not like oatmeal because it feels bland and unpleasant. To overcome this, you can mix several fruits, such as apples, strawberries, blueberries, or bananas into oatmeal. You can also add a tablespoon of brown sugar or honey to feel a little sweet.