Ideal body which is always the ideal most women can be obtained if the discipline to obey the meal and set daily menu. Not only slim posture that can be obtained from a healthy diet balanced with a full menu, other impacts are more healthy body. To get lean and healthy body, follow the rules of applying the concept of complete well-balanced menu.
1. Counting calories per day needsYou need to count calories per day need to arrange a full menu balanced. Calories per day needs of individuals impacted by a number of factors such as age, height and weight, sex, physical condition until the time of measurement. To measure the caloric needs per day, see Calculating Daily Calorie Needs.
2. Adjusting the composition of foodFurthermore, if the daily caloric needs is you get, the portion of food should be regulated composition. For example, if your calorie requirement is 1,500 kcal per day, for the composition of the meal feeding schedule.
At breakfast, the composition of calories 20 percent of the total calories per day. If the requirement is 1,500 calories per day (for example), requiring 300 kcal breakfast. "Options menu to meet the 300 kcal breakfast is a sandwich of bread wheat with the contents of meat or scrambled eggs, or sausage (choose one), plus a half sheet of cheese and fresh vegetables," says clinical nutritionist Dr. Ida Gunawan MS SpGK, when talk- talk "Happy Healthy snacking Time" at the Red Pepper Plaza Indonesia, Jakarta, Monday (28/03/2011).
At lunch, the composition of calories 30 percent or 450 kcal (with sample needs 1500 calories per day). Sample menu, complete with a jumble of half a rice cake and eggs without crackers. Then, a dinner portion is 20 percent with similar menus for breakfast, but the bread could be replaced rice. "It does not eat rice at dinner, but make sure the calories do not exceed its composition," he continued.
On the sidelines of a big meal, do not miss the snacks. Healthy snacks must meet the 30 percent composition of total calories per day, divided three times the time snacking, 2-3 hours after breakfast, lunch, and dinner (if necessary) with a composition of 10 per cent respectively. That is, every time snacking ideal calorie requirement is 150 kcal. Caloric value 150 kcal snacks can be obtained from fresh fruit or a variety of low calorie healthy snack.
"Banana calories 150-175 kcal, 85 kcal red washington apples, papayas one vessel (one piece) 140 kcal. Some of this fruit can be low calorie healthy snack choice, "said Dr. Ida.
3. Full menuHealthy full menu consists of:* Carbohydrates (45-65 percent of total caloric needs), obtained from rice, cereals (complex carbohydrates) or wheat, sugar (carbohydrates simplex, the condition is less than 10 percent of total caloric needs).* Proteins (12-20 percent of total calories), obtained from animal and vegetable protein.* Fat (35-30 percent of total calories), select from the omega-3 unsaturated fats such as berries seeds, red beans, and pinto beans, and salmon.* Vegetables and fruits (5-6 servings a day)* Water 8 glasses per day
1. Counting calories per day needsYou need to count calories per day need to arrange a full menu balanced. Calories per day needs of individuals impacted by a number of factors such as age, height and weight, sex, physical condition until the time of measurement. To measure the caloric needs per day, see Calculating Daily Calorie Needs.
2. Adjusting the composition of foodFurthermore, if the daily caloric needs is you get, the portion of food should be regulated composition. For example, if your calorie requirement is 1,500 kcal per day, for the composition of the meal feeding schedule.
At breakfast, the composition of calories 20 percent of the total calories per day. If the requirement is 1,500 calories per day (for example), requiring 300 kcal breakfast. "Options menu to meet the 300 kcal breakfast is a sandwich of bread wheat with the contents of meat or scrambled eggs, or sausage (choose one), plus a half sheet of cheese and fresh vegetables," says clinical nutritionist Dr. Ida Gunawan MS SpGK, when talk- talk "Happy Healthy snacking Time" at the Red Pepper Plaza Indonesia, Jakarta, Monday (28/03/2011).
At lunch, the composition of calories 30 percent or 450 kcal (with sample needs 1500 calories per day). Sample menu, complete with a jumble of half a rice cake and eggs without crackers. Then, a dinner portion is 20 percent with similar menus for breakfast, but the bread could be replaced rice. "It does not eat rice at dinner, but make sure the calories do not exceed its composition," he continued.
On the sidelines of a big meal, do not miss the snacks. Healthy snacks must meet the 30 percent composition of total calories per day, divided three times the time snacking, 2-3 hours after breakfast, lunch, and dinner (if necessary) with a composition of 10 per cent respectively. That is, every time snacking ideal calorie requirement is 150 kcal. Caloric value 150 kcal snacks can be obtained from fresh fruit or a variety of low calorie healthy snack.
"Banana calories 150-175 kcal, 85 kcal red washington apples, papayas one vessel (one piece) 140 kcal. Some of this fruit can be low calorie healthy snack choice, "said Dr. Ida.
3. Full menuHealthy full menu consists of:* Carbohydrates (45-65 percent of total caloric needs), obtained from rice, cereals (complex carbohydrates) or wheat, sugar (carbohydrates simplex, the condition is less than 10 percent of total caloric needs).* Proteins (12-20 percent of total calories), obtained from animal and vegetable protein.* Fat (35-30 percent of total calories), select from the omega-3 unsaturated fats such as berries seeds, red beans, and pinto beans, and salmon.* Vegetables and fruits (5-6 servings a day)* Water 8 glasses per day
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