Balanced nutritious food

Balanced nutritious food Food is a need that is essential for life because of food people get power source or the power to make day-to-day activities. Therefore important to consider the type and quality of food consumed, namely: * High fiber * Low fat * Contains balanced nutrition What is High Fiber Foods? Food is a high-fiber foods that contain fiber and comes from plants such as vegetables, fruits, grains, nuts, and others. Why We Need Fiber? Fiber is found in food in-ganduman wheat, grains, and corn that are easy filling, so that we feel has a lot of eating when we eat less of these foods. In addition, fiber is also found in fruits and vegetables that make the body teratrur defecate and can help lower the risk of heart disease because of slow absorption of fat and cholesterol from other foods. Fiber consists of two types, both important for the health body, namely: * Fiber soluble in many nuts, fruits, and grains such as wheat and rice. Fiber is what is called the type of auxiliary heart because it was found that can help lower cholesterol level. Referred to as soluble fiber dissolves in water and form a gel. In theory, because the fat is dissolved, he formed a gel material such as binding of fat and cholesterol and allow it be merged by intestine, so that if the material is not absorbed, it will be issued along with the dirt. * Instead, it is not soluble fiber, found in vegetables, cereals, and wheat-ganduman, does not form a gel. Main benefit is to make our regular stool. Although less effective in menghidari absorption lemakdan cholesterol in the blood flow, fiber is useful to increase the mass and speed of travel-bahn in the intestine. If we want to set the pattern of good eating aaupun to start berdiet then we must apply a high-fiber eating patterns consume the grains, wheat, and should become the base diet, with the course between 6 to 11 portions per day: * One portion of a dish is slices of bread (if bread is calculated setangkap two dish), half cup of rice or pasta. to get more fiber and nutrients better, choose the full corn or rice (which means the skin is not removed arinya), rice meras much better instead of white, wheat bread full of white wheat bread. Bulgur (red beans) and cereals also pilhan good. * Vegetables should be of three to five portions / dish each day, with the size of a portion equal to one bowl of fresh vegetables or half a cup cooked. Vegetables should be eaten fresh or steamed, boiled likely because if melarutkan vitamins and minerals. The color (green, yellow, and orange) the more the nutrient za as carrots, green lettuce, long beans. * Fruit should be eaten four hours once. Each time you eat half a bowl of sliced fruit, a glass of juice or one medium size apple. Eat a variety of fruit because it will enrich the variety of nutritional substances in the fruit, like apples, oranges, cashew, pear, papaya, and mango. Dua Belas Benefit Food filamentous 1. Diabetes help 2. Prevent constipation 3. Helps reduce body weight 4. Helps detoxification process 5. Make a well-preserved 6. Helps prevent colon cancer 7. Helps prevent breast cancer 8. Help lower cholesterol 9. Beautify skin, hair, and nails 10. Help overcome anemia 11. Prevent caecum 12. Assist the development of bacteria in the gut. What is Low Fat Food? Food that is low fat and low calorie but still masaih material for the main body of health such as protein, calcium, and others. We eat the recommended fat as possible. For example, if we consume around 2500 calories each day, the fat Feed the only allowed 69 grams or less. In fact there are different types of low-fat food that can be consumed with how to change the cooking of food that's fried or steamed to be burned only (roasted fish / fish steam, grill / sate soup or without additional cooking oil). What is well-balanced nutritious food? A wide range of food is consumed in a day of substance mengandunmg energy, builder substances, and substances in accordance with the needs of the body. Substance derived from the energy of fat and carbohydrate. Source of carbohydrates: rice, sago, maize, cassava, cassava, bread, toothless gum, pure sugar, and padanannya. Developer of protein substances. Source of animal protein: meat, fish, chicken, liver, eggs, milk, and the results olahannya. Source of vegetable protein: tempe, tahu, nuts and padanannya. Substance of the vitamins and minerals. Source of many vitamins and minerals in vegetables and fruits. Do not Get Due Nutrition balanced? In addition to poor nutrition and malnutrition, the nutrition is more a matter that often occur in people at risk on the people who do not live healthy. Nutrition is more than the consumption of food is required. Especially fat and sugar from food pure. Better nutrition can result in obesity (Obesity). Therefore, for those who have risk factors, reducing the immediate type of food: * Contains a lot of saturated fat and salt such as cassava chips, potato chips, pop corn, and other * Based oil and fat such as butter, oil, and other * Such as sugar-based syrup, slei, and other * Drink less healthy, such as coffee, tea, alcohol, and soft drink. [] Source: Buku Saku Gaya Hidup Sehat Center for Health Promotion Department of Health RI 2006

Ultimate Diet Guide

Berdiet want to start but do not know what to do? Ultimate Diet Guide solution. Ultimate Diet Guide is a guide to help lose weight the correct and effective. This guide contains important keys to help your diet program. Understand that all points in this guide, and soon praktekkanlah to get the body shape you want.

Eat 5-6 TIMES DAY

One of the most important aspects of the diet is to eat 5-6 times a day.

Reducing the food is one of the biggest mistakes in starting a diet program, at the time of making the diet program, we need to eat more often in order to become more active metabolism.

When we reduce the amount of food (eg eating 1x in 1 day) our bodies will begin to stand and anticipate the lack of food in a way slow the metabolism, reduce the burning of fat calories and save a lot more to anticipate the lack of food. so the result is burning more calories and less body fat we tend to pile up.

By eating more often, you will stimulate your body's metabolism so that your metabolism more active and you burn calories more effectively


How for example?

Eat often in the portion that is divided:

Breakfast (7:00)
1 Omelet egg or boiled egg
2 pieces of whole wheat bread / 1 cup oatmeal

Morning Snack: (10:00)
1 fruit apple / orange / pear

Lunch (13.00)
1 oz chicken breast / fish / beef intact
1 cup brown rice (brown rice) / red rice
1 cup vegetables

Afternoon Snack (16:00)
1 piece whole wheat bread / ½ cup oatmeal
1 piece of fish / meat grilled

Dinner: (19.00)
1 oz chicken breast / fish / beef intact
1 cup vegetables

Before Sleeping (21:00)
Milk High Protein low fat and sugar

Additional Information:
Guide pattern, eating, and exercise patterns suplementasi program for fat loss from Sportindo
http://www.sportindo.com/goal/?fatloss

6.5 most fatal error in the pro-diet
http://www.dennysantoso.com/65-kesalahan-paling-fatal-dalam-ber-diet.html

Starting berdiet
http://www.dennysantoso.com/memulai-berdiet.html

The influence of the burning of fat metabolism
http://www.dennysantoso.com/pengaruh-metabolisme-terhadap...lemak.html

Step 12 early you lose weight
http://www.dennysantoso.com/12-langkah-awal-menurunkan-berat-badan-Anda.html


FOOD CONSUMPTION HIGH Protein

Protein helps to control appetite, making us feel full longer, and one of the amino acid found in protein that is l-leucine to assist fat metabolism and is useful to help the success of fat loss program.

Protein to maintain muscle mass. Muscle is a network that continues to burn calories even when we are resting.

In addition, protein also helps slow the absorption of carbohydrate. Carbohydrate absorption is too fast will give you the energy that is very fast and excessive for the body, excess energy is stored as fat. Therefore, the protein helps prevent fat storage.

In addition a number of other benefits can be obtained from consuming the protein-cell repair of damaged cells, increased body endurance and faster recovery of the body. And many more.

High-protein food source is:
Beef, sirloin, tenderloin, chicken breasts, fish such as tuna, salmon, gurami and others. eggs, nuts, milk, whey protein, soy protein.


CONSUMPTION Reduce sugar / carbohydrate absorption CEPAT carbohydrate EXPRESS AND CONSUMPTION

Sugar and carbohydrate absorption is quick source of energy, consumed with sugar and carbohydrate absorption so fast our bodies will be in the amount of energy that a lot in a short time. When this happens, we will use the body as energy and the rest will be stored as fat.

To avoid this carbohydrate consumption good, good definition carbohydrate complex carbohydrate that is slowly digested the body, the longer carbohydrate digested body, the longer you feel full of energy and you get a freelance basis. Carbohydrate is not good in general, feel sweet and contains lots of fiber.

One of the best option is carbohydrate that contains many fibers, which are mostly found in vegetables, vegetables contain a variety of phytonutrient or vegetable nutrition, vitamins and minerals. Fiber makes you satisfied longer, to obtain complete nutrition and slowly reduce the absorption of sugar that is too fast.

Carbohydrate is a good example: red Rice, brown rice, oatmeal, whole wheat bread, vegetables, apples, oranges, pear and a variety of other food.

To assess the carbohydrate, measuring tool that is used Glikemik Index, the lower the index glikemik a food, the food is good.

Glikemik data for the index, you can look at:
http://www.sportindo.com/food_nutrition/nutrition_info.php

Examples of sugar / carbohydrate absorption is faster MUST be avoided are: Peppermint, chocolate, kripik, noodles, white rice, pasta, pasta, flour, bread, cakes, dry, wet cake, sugar, banana, mango and fruit that is too sweet potatoes , all types of Pastry, alcohol, beer, soft drink, ice cream and much lg.


Fat Avoid the evil, CONSUMPTION EITHER Fat

Fat contains 9 calories per gramnya, compared with carbohydrate and protein that contains only 4 calories per gram. This indicates that fat is a source of energy that is big enough.

To prevent hoarding of calories due to fat, avoid any type of fat evil, that is, all forms of gorengan and the food is cooked with excess oil.

Fat that you want to avoid is trans fat or higher is known as trans fat. Trans fat is a major cause of stroke and heart disease. Trans fat there is in gorengan, different types of cakes and a snack on the market. Therefore, avoid all forms of gorengan in the fat loss program

Conversely, the consumption of fat is good fat and no saturated fat is not a single double-saturated, fat is working to reduce the bad cholesterol level and helps the body metabolism to help burn fat.

Fat is good fat that helps your metabolism to burn fat is buried more quickly and make you more healthy by reducing the risk of heart disease and stroke.

Good fat consumption can be obtained from: Various species of fish such as salmon and tuna, various types of nuts such as peanuts almond, hazelnut and MUSICALE, olive oil and canola oil.

Other information about fat:
Oil which is the best
http://www.dennysantoso.com/minyak-goreng-mana-yang-terbaik.html

Does eating fat make you fatty?
http://www.dennysantoso.com/is-eating-fat-makes-you-fat.html


Spur metabolism OLAHRAGA WITH YOU

Sports is one of the most effective way to burn excess fat, apart from the sports have benefited hundreds, a few of the benefits of sports is to prevent chronic diseases such as heart, diabetes, stroke etc., to improve the quality of sleep, strengthen bones, increase stamina, energy and the most important improve the body's metabolism so that the body burn more fat.

Lift the load is a way to increase muscle mass, muscle why should the fat loss program? Because muscle is one of the network that the body is always burning calories, even when you sleep, so that means that the development of muscle mass fat burning slowly and continuously without any effort.

How to women? Still recommended for women to build muscle with a train load lift, do not be afraid to be big and muscular as it is very difficult to be strong and hormones between men and women far different. Exercise will lift the burden of nerve-muscle strain and improve your body shape.

Additional information:
Why lift the burden necessary for a woman
http://www.dennysantoso.com/why-weight-lifting-is-necessary-for-women.html

Beginners guide to form the body
http://www.dennysantoso.com/beginner-guide-to-build-your-body.html

The sport to burn fat
http://www.dennysantoso.com/pengaturan-olahraga-untuk-membakar-lemak.html

Treadmill vs Exercise burden, which is the best to burn fat
http://www.dennysantoso.com/treadmill-vs-beban...untuk-membakar-lemak.html

5.5 self-confidence in the wrong exercises to burn fat
http://www.dennysantoso.com/55-keyakinan-diri-yang-salah...membakar-lemak.html

Facts About Body metabolism
http://www.sportindo.com/page/40/.../Fakta_Tentang_Metabolisme_Tubuh.html


DO NOT reduce the portion of Eating drastically famish OR-hungry

Imagine you have an income of 100,000 per day, and suddenly your income is reduced to be 20,000, what will you do? Of course, you will cut corners and save all the extra money you get.

Same as the above parable, when you're hungry, hunger, and reduced calorie Feed your body will survive to enter the mode, where your body will reduce the calories of fat and try to save as much as possible.

With hunger-hungry, you will slow your metabolism, which will ultimately reflect the success of your diet program.

To keep the body metabolism does not go down drastically, reduce the portion of food as much as 10% -15% only.


Vary VARIOUS TYPES OF FOOD

You only consume vegetables and fruit in a day? And you think that's enough to lose weight? SALAH BESAR!

Eating patterns that consume only 1-2 types of food will not give you the complete nutrition such as protein, carbohydrates, good fat, vitamins and minerals slowly so that you will damage your own body, in addition to the weight you will not go down further because you do not high protein foods at all.

Consumption of food and variasikanlah. Variations in consumption of meat chicken, beef and fish to high-protein food source. Red rice, fruits, wheat bread, vegetables and oatmeal for carbohydrate variations, and many more.

Meet your daily nutritional needs. The objective of dietary fat content is lower and improve your health, not damage your body.

For different variations of healthy food, you can see at:
http://www.sportindo.com/page/1/Food_Nutrition/Healthy_Food_Shopping_List.html


Spur metabolism YOU WITH Supplements

Suplementasi the right diet program can help you. As an example of fat burner supplements will accelerate your metabolism, reduce appetite and help burn body fat.

While suplementasi adequate protein will help your daily protein needs, and multivitamin and multimineral supplement will help you need sufficient vitamins and minerals daily.

Suplementasi fat burner:

http://www.sportindo.com/products/1/Weight_Loss_Energy.html

http://www.sportindo.com/product/16/Thermogenic/Ultra_Ripped...90_caps.html

http://www.sportindo.com/product/5/.../L-Carnitine_1000mg_30_tabs.html


Suplementasi Protein:

http://www.sportindo.com/product/75/Protein/Prostar_Whey_2lb_box_Chocolate.html

http://www.sportindo.com/product/46/Protein/IsoCool_2lb_Juicy_Apple_Fantasy.html


Multivitamin and Multimineral

http://www.sportindo.com/product/121/.../Daily_Complete_Formula_180_tabs.html


Reference about supplements:

Facts and myths about supplements
http://www.sportindo.com/page/39/.../Fakta_Dan_Mitos_Seputar_Suplemen.html

Do we need supplements to lose weight?
http://www.dennysantoso.com/apakah-kita...menurunkan-berat-badan.html


Rest the CUKUP

Adequate rest, sleep the night for at least 7 hours a day that can improve the body's metabolism, the lack of sleep can disrupt your metabolism. According to research from the University of Bristol in England, less rest at night can increase stress hormones kortisol that will increase your appetite.

CONSUMPTION OF WATER CUKUP

Notice how many glasses of water you consume in a day? Is it only 1-2 glasses? Research proves that the increase of water consumption will increase the body's metabolism. So that it can help the success of your diet program. No one not add water?

(OF COPYRIGHT WWW.SPORTINDO.COM)

Know What is a nutritious food

Healthy communities, healthy .. any State, in a healthy body there is a healthy soul propaganda that should be necessary disimak direnungkan.Di of Indonesia and the East are still people who have found kekukurangan nutrition, to the author Elizabeth Simanjuntak Assistant pharmacist, is very concerned about the community less and understand what it is to understand its function in the body of nutrition to each of us.
But on this occasion through the web site Bersamatoba dot Com, writers will understand the importance of disseminating nutrition in the food.

Nutritious food is the food quality and kawantitasnya enough and contain elements that are required in the amount of the body as needed.
Before choosing the food menu is well known the actual food is not just make full stomach, but said the food is healthy if the food contains protein carbohydrate, miniral, fat, and bervitamin.

Healthy food that is useful for constructing the body and even change the body's cells that have been damaged, on the food it will also generate heat and energy within our bodies.
Protein, Mineral, water, foods that contain this element plays an important role in the cellular network to build the body, and fat and carbohydrate elements that are useful for providing energy so that we can do day-to-day activities.
Vitamin and Mineral also very important for the body, these elements play a role in the body of the work network.
Elements that should be dikomsumsi amount keseimbangannya accordance with the needs of someone's body.

As we know together, the four terms of five perfectly healthy at the time this does not dipopulerkan again, because many people incorrectly interpret the term, is considered a staple food is most important to ignore food, a food source that provides heat and energy in the body is food that contains carbohydrates, we can see the rice, corn, potatoes, and cassava.
Meanwhile Protein can be found as in the animal protein in foods such as fish, meat and eggs while Nabati Protein found in the vegetation that is know, tempe and beans

Note that the protein must be present in every food is necessary because by the body, sometimes within a food matrix proteinya often do not complete therefore we need to eat the very foods that farraginous.

Not only that, fat is also useful to produce heat and energy as well as with carbohydrate can be stored as fat in the body as a reserve supply of energy, fat and food can be found in the animals, milk, cheese, and yellow, are also from plants such as coconut oil, peanut and corn.

All elements of the food we paparkan above, is one of the most useful in the body that is, the water can not be neglected with the actual water in the body, wherever possible should be maintained so that water can enter the appropriate exit.
In the body of water is very useful as a solvent to help channel the process of chemical digestion, maintaining the concentration of salt in the body of the network.

Therefore, the important body, mengkomsumsi and nutritious food that contains the elements needed by the body even though it does not need to eat expensive.

Hopefully .. community we understand the function of nutrition that we paparkan over, because health is the most expensive property ..! the price is not priceless.

Dates can prevent Stroke

Less complete in the month if it does not eat fast dates while berbuka fast. If the fruits usually contain the energy and calories low, it is not the case with the dates. With a high carbohydrate contents, dates are a source of energy is also high. Even the highest among all other fruits. Because of that date is suitable to restore the energy after a whole day fasting. For people who eat a lot of dates at the time sahur will be fresh and hungry resistance, because the food is also rich in fiber.

Dates can disantap direct dry or fresh. Dates can also be used for a variety of dishes such as various bread products, candy, ice cream, and syrup. In Middle Eastern countries, dates are usually consumed with milk processed. Here is the actual dates of the fruit's health benefits for:

1. Contains a high potassium (100 g dried dates: 666 mg potassium) so nutritious reduce the risk of stroke and heart disease. Potassium are minerals that are important to reinforce the blood vessel, making a regular heartbeat, the muscle contraction, and stabilize blood pressure.

2. Salisilat contain the high (dry dates), the substance that is used as the raw material of aspirin (drug subtrahend / remover pain and fever). Salisilat is to prevent blood coagulation, anti inflamasi, remover, and pain. Regular low-dose aspirin (less than half the dose or the usual drink per day) able to help prevent headaches, to a heart attack and stroke.

According Nurfi Afriansyah, Staff Researcher IEC Nutrition Nutrition Puslitbang Bogor, salisilat can also affect the prostaglandin, the fatty acid groups hidroksida which stimulate smooth muscle contraction and lower blood pressure.

3. Contain carbohydrate or a sugar high. Gynecology karbohidratnya around 60% in the soft palm (which is harvested when still soft and raw) to about 70% in the dry dates (which dry out in the sun bronzed tree). 100 gr palm is able to supply 230 kcal (960 kJ) energy.

According to dr. Anwar El Multi from Egypt, palm sugar contains 70% oxygen and is not harmful for health. Most varieties contain palm sugar glucose (the type of sugar in the blood) or fruktosa (type of sugar in most fruits), oxygen is easily digested and burned by the body resulting in a high energy without the body to make it work, and make mencerna as a nutrient well.

Glass of water containing glucose, according to Dr. David Conning, Director of the British Nutrition Foundation, will be absorbed within 20 - 30 minutes. While the sugar contained in the new dates be merged in time-out 45 - 60 minutes.

4. Contains various vitamins and essential vitamin. In each 100 gr dried dates are 50 IU Vitamin A, Vitamin C 0.4 mg, 0.09 mg Tiamin; 0.10 mg Riboflavin, 2.20 mg Niasin, nikotinat acid and iron. Astringent-vitamin that works to help release energy, maintain the skin and nerve to remain healthy, and important for the function of the heart organ.

5. Contains many important minerals, like magnesium, calcium and potasium. Dates also contain hormones such potuchsin can menciutkan blood vessel in the womb, so that it can prevent the occurrence of bleeding womb.

6. Gynecology fat is low, only 0.4 g fat per 100 gr palm.

By eating only one portion of the extra potassium-rich food at least 400 mg / day the risk of fatal stroke fell ill can be derived up to 40%. The minimum 400 mg / day is filled with easy to only eat dried dates at least about 65 gr course, or equivalent with five grains dates.

Maintain freshness Food Tips

Fruits and vegetables rot before you had disantap? Perhaps the way you store less precise. While fresh fruits or vegetables as a material effect on the cuisine is the culinary delights. Here are some practical tips to store food in order to awake kesegarannya:

1. Not all fruits and vegetables will be more fresh if kept in the refrigerator. Tropical fruits and vegetables such as mango, avocado and banana should not put in the refrigerator.

2. Fruits such as apricot, peach and pear, produce natural gas that can cause other fruits and vegetables than the nearby well. Broccoli, cabbage flower, cucumber and carrot, including the susceptible. So it's fruit and vegetable store in a separate place so that does not easily decompose.

3. To keep your salad more durable stored in the refrigerator, washing order of vegetables, dried, and enter the vessel to be covered with a damp cloth.

4. To maintain freshness spices, remove the contents from the packaging, with the tissue roll kitchen that has been diperciki water, and lapisi with plastic food wrapping.

5. Do not use aluminum foil to encase the food berkadar such as high-acid tomato slices, orange or mustard greens. Aluminum foil can affect the taste fruits and vegetables are.