Diet & Nutrition - Carbohydrate intake in Composition Check Your Diet

CARBS in a more natural shape is an important part of a healthy diet.
These nutrients provide energy, fiber, vitamins, minerals, protein and water. Carbohydrates found in cereal grains, fruits and vegetables. and milk. Healthy 2000 calorie diet should also contain carbohydrates in it and provides more than 50% of total calories. While low-calorie diet to lose weight should still have around 40% of total calories from carbohydrates.

TABLE CARBOHYDRATE INTAKE

Total Kalori dalam Diet	Karbohidrat Harian	% Kalori dari Karbohidrat
1200 kal	120 gr	40%
1500 kal	170 gr	45%
2000 kal	250 gr	50%
2500 kal	345 gr	55%
3000 kal	450 gr	60%

WHO recommends that 55-75% of total energy consumption comes from complex carbohydrates and at most only 10% coming from simple sugars. For fiber, the American Cancer Institute recommends eating 20-30 grams of fiber a day. In Indonesia at present there is no shortage of concern when eating fiber diet that is maintained with staple food (rice), legumes, vegetables and fruits in sufficient quantities.

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Diet & Nutrition Articles - Behind Enemy Know Your Favorite Foods (and how to cope)

YOU certainly have a favorite food. Are you aware that in general the food you like is food that is considered not good for health? To be able to benefit without incurring the bad effects, you should be smart menyiasatinya.

PIZZA
Both sides: a pizza sauce contains a lot of lycopene, which is a kind of high-yield carotenoid found in prostate blood vessels and men with low prostate cancer risk. A sprinkling of cheese on top gives a sufficient intake of calcium for strong bones help, lowers blood pressure, and inhibit colon cancer.
The downside: calories a big pizza. A supreme pizza size contains approximately 2000 calories and 60 grams of saturated fat.
Tip: We recommend that you restrict pengkonsumsiannya a vegetarian eating two slices of thin pizza contains only 300 calories and 2.5 grams of saturated fat.

CHOCOLATE
The good side: Chocolate, especially dark chocolate, contains many flavonoids, antioxidants that protect the heart by preventing the occurrence of clotting in blood vessels. Chocolate milk is also really good (chocolate in containers weighing 47 grams contains antioxidants of red wine as much as 155 grams).
Downside: Many eating chocolate will make your waist size had widened. Size of 50 grams of chocolate contains 250 calories which already meets 10% more than women in daily caloric needs.
Tip: If you want to eat chocolate every day, consume only a 100 calories. Try it in small packages. If each pack contains 50 calories, you could eat two

ICE CREAM
The good side: During your choice right, you will get enough calcium to strengthen bones and help to reduce your blood pressure.
The downside: The ice cream contains high fat and calories.
Suggestion: We recommend that you select which contain 15% of daily calcium requirement contained in half a cup. Thus, when eating DYes times the portion (one cup), you would get enough calcium without the fat content is too large.

Cheese
The good side: Cheese, except fat-free kind, containing a type of fat called conjugated linoleic acid (CLA), which can fight against breast cancer. And dense calcium contained in the cheese (47 grams of calcium in cheddar cheese is equivalent to 300 grams or one glass of milk) is very beneficial to bone. In addition, consuming hard texture cheese after meals can protect your teeth.
The downside: Contains high fat.
Suggestion: To reduce fat intake, limit consumption of cheese is only 47 grams daily

PEANUTS
Both sides: Some studies linking nuts with decreasing risk of heart disease and longer life. Although the source of 'miracle' nuts not clearly known, researchers suspect monounsaturated fat, magnesium, copper, folate, protein, fiber, and vitamin E in daiamnya a huge role in this.
The downside: Eating lots of nuts may promote weight loss.
Tip: To get the benefits without making you gain weight, try to consume two to five servings (one serving = one cell) a week. Better to avoid the fried peanuts. Try the consumption of baked beans

BEEF
The good side: Beef is a lot of food contain iron, minerals perkunci that help the immune system to fight the enemy, from viruses to cancer. Get enough iron intake will also affect appetite, tastes, and visions at night.
The downside: Increased body weight and blood cholesterol.
Suggestion: We suggest you limit asupannya only 93 grams (the size of a computer mouse or a pat-tern soap) a day. Should choose one that does not contain much fat.

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Diet - Slim and I Make Milk Stamina Create Stronger

After Before Name : Nita Sitepu Age : 24 years Beginning Weigh : 83 kg Now Weight : 59 kg Height : 162 cm Occupation : HRD Private Bank Experienced: As I entered high school, Nita really like sweets. Starting from the cookies until the heavy food, like noodles meatballs. The habit continued until she went to college. As a result Nita weight soared to an 80-kg. But he did not feel overweight. Especially did his brothers also have a body of 'fertile'. "I ignored it. Stay free and continue the hobby of eating sweets." Until one day she got health problems. "Menstruation, I did not pass. Sometimes in a month I did not get a period." Because the problem is feminine, Nita went to a specialist obstetrics and gynecology. But instead of getting drugs facilitator menstruation, Nita instead told to diet. "The doctor said my problem happened because I was already overweight. So, the doctor did not prescribe anything and even member! Referral to a nutrition specialist." Indeed when the weight has reached 82 kg. From there set diet, but did not use drugs. Because there is a problem in the womb, fear of side effects. So pure sporting and diet. Finally, in one year can lose weight dropped to 59 kg. First step: When the diet is governed by a nutritionist, Nita releasing her weight problem. "Just living on a diet. And it was also surprise to see the results." But one time he was tempted also to spur weight loss, how to tighten a regulated diet doctor. As a result he became frequent headaches. Fortunately, his father saw the situation, he said that's how it would Nita taken to the hospital. Supposed, 1200 calories, a new reduced slowly. I compensate with exercise is recommended. Then added some milk. "It was the habit of consuming milk that's wonderful. The body feels fresh. Believe me, milk is not fattening." Motivation: "My motivation is only one, want to be healthy. And now I really feel healthier. My friends say I look more fresh." The program, run: Actually, nutrition specialist advice, Nita required to set the 1200 calorie a day diet. Nita morning eating only one sheet of bread, then at 10 to eat fruits such as papaya or watermelon. 6 tablespoons rice to eat lunch with one type of vegetable side dishes and 1.5 glass. Afternoon if still hungry eat new fruits. "My night did not eat rice, yet I replace it with vegetables." In addition he also regulate dietary Body Language and swimming exercises. A year went by losing weight constantly, until 64 kg. Irregular menstrual cycles as well. Nita Then sign up for a fitness center near her office. "The instructors there, I was encouraged to drink milk. Whereas during the diet I did not dare to drink milk." Nita began to include milk in its diet. "Before my sports drink high calcium milk and milk after a workout I drink a diet. It turned out that milk makes me more powerful. The past is not a strong run. Milk is also making a bowel movement to become fluent." After diligent exercises in the gym, during the 1.5 months of 5 kg weight dropped again to 59 kg. "It's not too restricted diet. Only the portions are reduced. For lunch, I brought his own lunch from home so that measuring fit. Lauknya Usually complete, meat, fish, and vegetables. Afternoon when hungry I eat crackers or fruit." Obsession: "I still want to lose weight until reaching 55 kg. I want to wear gym clothes that models hot pants, or shorts. Want to be wearing different clothes models gymnastics." Key success: Intention and consistent. "In order to support the environment, tell friends and family when we're on a diet. So many people are reminded when we begin to forget or recalcitrant.

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