moobi-health | diet

DIET

Tiada satu makanan yang dapat membekalkan semua nutrien yang diperlukan oleh tubuh. Contohnya, beras membekalkan karbohidrat, manakala ikan kaya dengan protein.
Piramid makanan merupakan panduan yang berjaya membantu kita merancang makanan harian yang seimbang

Tabiat Makanan Yang Sihat

Amalkan tabiat makan sajian makanan yang seimbang, seing mempelbagai makanan yang dimakan, dan tidak memilih makan yang digemari sahaja.
1.Makan mengikut waktu bukan kerap makan atau biarkan perut terlalu kosong
2.Displin diri dalam pengambilan makanan dengan aktiviti supaya sihat dan berat badan dapat dikawal
3.Mengamalkan pengambilan makanan yang terjaga kebersihannya
4.Minum air masak secukupnya kerana tiga perempat tubuh badan manusia terdiri daripada air
5.Jangan mudah dipengaruhi iklan untuk memakan makanan yang manis, tinggi kandungan garam , terlalu berlemak dan berminyak

JANGAN sesekali anda terperangkap dan termasuk dalam peratusan diet ini!

JALAN SALAH:
kurangkan makan seperti tidak makan malam
KESAN:
Otot mengecut, air dalam badan mengurang dan kadar metabolisma
turun mendadak. Lemak masih kekal.
KEPUTUSAN:
Kurus sekejap, semua KG yang hilang datang kembali bersama beberapa KG lagi sebagai saguhati. Kemungkinan mendapat penyakit GASTRIK sangat tinggi

JALAN SALAH:
Ambil pil pelangsingan.
KESAN:
Selera makan langsung hilang, loya, pening-pening, jika tersalah ambil, kesihatan terjejas.
KEPUTUSAN:
Berat turun hanya pada peringkat awal, jika berhenti ambil pil, selera makan datang kembali berganda-ganda dan gemuk semula berganda-ganda.

JALAN SALAH:
Makan buah-buahan sahaja.
KESAN:
Badan menjadi kurang bertenaga kerana nutrisi tidak lengkap dan seimbang. Tekanan
kerana terpaksa makan makanan yang sama berulang-ulang.
KEPUTUSAN:
Diet tidak kekal lama, mudah berputus asa!

JALAN SALAH:
Ambil produk dari syarikat baru
KESAN:
Kredibiliti syarikat tidak sempurna, sentiasa mengejar keuntungan sahaja. Kesan sampingan jangka panjang tidak diketahui.
KEPUTUSAN:
Wang habis begitu sahaja. Kesan sampingan jangka panjang (atau pendek) menyebabkan tahap kesihatan kita terjejas.


 15 Best Diet Tips Ever

Everyone knows the keys to losing weight: Eat less and exercise more. Sounds simple enough, but in the context of real life and its demands, it can be anything but simple. So how do successful losers do it? To find out, asked experts across the country for their best diet tips.

Here's what they said:

Best Diet Tip No. 1: Drink plenty of water or other calorie-free beverages.
People sometimes confuse thirst with hunger. So you can end up eating extra calories when an ice-cold glass of water is really what you need.

"If you don't like plain water, try adding citrus or a splash of juice, or brew infused teas like mango or peach, which have lots of flavor but no calories,"

Best Diet Tip No. 2: Think about what you can add to your diet, not what you should take away.
Start by focusing on getting the recommended 5-9 servings of fruits and vegetables each day.

"It sounds like a lot, but it is well worth it, because at the same time you are meeting your fiber goals and feeling more satisfied from the volume of food,"

You're also less likely to overeat because fruits and vegetables displace fat in the diet. And that's not to mention the health benefits of fruits and vegetables. More than 200 studies have documented the disease-preventing qualities of phytochemicals found in produce.
Work vegetables into meals instead of just serving them as sides on a plate.
"I love to take seasonal vegetables and make stir-fries, frittatas, risotto, pilafs, soups, or layer on sandwiches, It is so easy to buy a variety of vegetables and incorporate them into dishes."

Best Diet Tip No. 3: Consider whether you're really hungry.
Whenever you feel like eating, look for physical signs of hunger, suggests Michelle May, MD, author of Am I Hungry?

"Hunger is your body's way of telling you that you need fuel, so when a craving doesn't come from hunger, eating will never satisfy it,"

When you're done eating, you should feel better -- not stuffed, bloated, or tired.
"Your stomach is only the size of your fist, so it takes just a handful of food to fill it comfortably"

Keeping your portions reasonable will help you get more in touch with your feelings of hunger and fullness.

Best Diet Tip No. 4: Be choosy about nighttime snacks.

Mindless eating occurs most frequently after dinner, when you finally sit down and relax.

"Sitting down with a bag of chips or cookies in front of the television is an example of eating amnesia, where you mindlessly eat without being hungry, but out of habit,"

Either close down the kitchen after a certain hour, or allow yourself a low-calorie snack, like a 100-calorie pack of cookies or a half-cup scoop of low-fat ice cream. Once you find that you're usually satisfied with the low-cal snack, try a cup of zero-calorie tea.

Best Diet Tip No. 5: Enjoy your favorite foods.

"I think putting your favorite foods off limits leads to weight gain because it triggers 'rebound' overeating,"
Instead of cutting out your favorite foods altogether, be a slim shopper. Buy one fresh bakery cookie instead of a box, or a small portion of candy from the bulk bins instead of a whole bag.
"You can enjoy your favorite foods, but you must do so in moderation,"

Best Diet Tip No. 6: Enjoy your treats away from home.

When you need a treat, i suggests taking a walk to your local ice cream parlor or planning a family outing.
"By making it into an adventure, you don't have to worry about the temptation of having treats in the house, and it is a fun and pleasurable way to make it work when you are trying to lose weight,"
And for those times you just can't get out? i stocks my kitchen with fresh fruit, which i thinks can be every bit as delicious as any other dessert.

Best Diet Tip No. 7: Eat several mini-meals during the day.

If you eat fewer calories than you burn, you will lose weight. But when you're hungry all the time, eating fewer calories can be challenging.
"Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite and weight,"
i recommends dividing your daily calories into smaller meals or snacks and enjoying as many of them as you can early in the day -- dinner should be the last time you eat.

Best Diet Tip No. 8: Eat protein at every meal.

Protein is more satisfying than carbohydrates or fats, and thus may be the new secret weapon in weight control.
"Dietshigher in protein [and] moderate in carbs, along with a lifestyle of regular exercise, have an excellent potential to help weight loss,"
Getting enough protein helps preserve muscle mass and encourages fat burning while keeping you feeling full. So be sure to include healthy protein sources, like yogurt, cheese, nuts, or beans, at meals and snacks.

Best Diet Tip No. 9: Spice it up.

Add spices or chiles to your food for a flavor boost that can help you feel satisfied.
"Food that is loaded with flavor will stimulate your taste buds and be more satisfying so you won't eat as much,"
When you need something sweet, suck on a red-hot fireball candy for a long-lasting burst of sweetness with just a few calories.

Best Diet Tip No. 10: Stock your kitchen with healthy convenience foods.

Having ready-to-eat snacks and meals-in-minutes staples on hand sets you up for success. You'll be less likely to hit the drive-through or call in a pizza order if you can make a healthy meal in 5 or 10 minutes.
 stocks kitchen with:

• 94% fat-free microwave popcorn (20-25 calories per cup, and you can make it in two minutes or less)
• Frozen vegetables
• Bags of pre-washed greens
• Canned diced tomatoes
• Canned beans
• Whole-grain wraps or pitas
• Pre-cooked grilled chicken breasts
• A few containers of pre-cooked brown rice

Within minutes, she can toss together a healthy medley.

Best Diet Tip No. 11: Order childrenâs portions at restaurants.

"When you are eating out, order a child's pizza or a small sandwich as an easy way to trim calories and get your portions under control,
Another trick is to use smaller plates. This helps the portions look like more, and if your mind is satisfied, your stomach likely will be, too.

Best Diet Tip No. 12: Eat foods in season.

"If you don't love certain fruits or vegetables, it could be because you ate them out of season when they have little taste or flavor, When you eat seasonally, fruits and vegetables are more flavorful, at their best, and I promise you won't be disappointed."

Best Diet Tip No. 13: Swap a cup of pasta for a cup of vegetables.

Simply by eating less pasta or bread and more veggies, you could lose a dress or pants size in a year.
"You can save from 100-200 calories if you reduce the portion of starch on your plate and increase the amount of vegetables,"

Best Diet Tip No. 14: Use non-food alternatives to cope with stress.

Sooner or later, you're going to be faced with a stressful situation. Instead of turning to food for comfort, be prepared with some non-food tactics that work for you.
i suggests reading a few chapters in a novel, listening to music, writing in a journal, practicing meditative deep breathing, or looking at a photo album of loved ones.

Best Diet Tip No. 15: Be physically active.

Although it may seem counterintuitive, don't use exercise either to punish yourself for eating or to "earn" the right to eat more.
"When you do, it sets up a negative thought pattern, which is why so many people say they hate to exercise,"
Instead, focus on how great you feel, how much better you sleep and how much more energy you have when you exercise. Physical activity is good for you whether you are trying to lose weight or not, so keep it positive and build a lifelong habit.