Veteran
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| Nowadays many people are turning to pay more attention to their health. Whether choosing a healthy diet, exercising and getting enough sleep. Many others opt for a clean vegetarian diet, while others believe that they are in good shape. I think that I will not eat much. So eat without fear Are these the correct behavior?
Asians are overweight.
Nowadays, most people in the world are less concerned with body proportions, weight and obesity because they think it does not affect For example, Americans and Mexicans who suffer from obesity have found that eight out of 10 are caused by poor diet. In the Asia-Pacific region, which is rich in good food, including vegetables, fruits, and fish, obesity is also found. It was found that not only the excessive consumption of food in the body. But there are still lifestyles that are in a rush, stress, and physical inactivity.
?Now, Asians are starting to have overweight problems appearing in the form of abdominal fat or belly, even though they are not a big fat person. Research has shown that abdominal fat is a sign of a worsening metabolism. Leading to the risk of following diseases such as diabetes, blood pressure, cancer "
Measure "abdominal fat" easily by yourself
For ?abdominal fat?? the formula for calculating the BMI (Body M*** Index: BMI) cannot be measured alone. But you need to use the ratio of "waist cir***ference" to "hip cir***ference" (Waist-to-hip Ratio: WHR) to be calculated by taking "waist cir***ference" and "hip cir***ference" to "divide" each other (length Waist cir***ference divided by hip cir***ference) .If the value exceeds 1.0 as recommended by the World Health Organization, there is a risk of obesity.
How to eat away from "obesity"
Dr. Rosio said that Overall, most of the health problems arise from eating. Therefore I would recommend eating a balanced diet for the body By separating the nutrition on the plates, the food that must be eaten for every meal is divided into three parts: 1. 40% carbohydrates, such as vegetables, fruits, milk, and nuts are actually found in all foods that include flour, rice, even grains, 2.30% protein. For example, soy milk, lean meats and 3.3% fat, which are preferred to be good fats such as fish, avocado, olive oil, nuts, along with micronutrients including vitamins, minerals, dietary fiber and water.
"Like my eating, there is a secret that Every meal will focus on protein foods. Because the body will burn protein every 4-5 hours, not more than 6 hours, otherwise the body will burn itself. Avoid carbohydrates in the evening. "
?I choose to eat foods that my body needs, 80% per meal, and 20% of the food I want. Along with exercise Just as this will improve the body. But most people have the opposite idea. Ie, eat 80% of the food they want and eat 20% of the food they want "
?Which I have to say is that most foods now contain carbohydrates and sodium. Eating a lot is bad for the body. The more we are entering the aging society At the same time, there will be health problems following The saying that 'let's get old, let's eat it, we must not have it so that our health will not deteriorate and become a burden to the children. ??
"Because the human body stops growing at the age of 30, so we should take care of our health from now on."
"Eat clean - eat mang" how to make "good life"
In addition, Dr. Rosio has recommended exercise. Especially moving more and more each day Do not sit still, but the computer screen. To make the immune system The circulatory system worsened, while 24% of the p***ive behaviors were at risk of colon cancer. Including stress management In order to prevent the body from secreting cortisol, which is harmful to the body and mood.
As for people who want to take care of their health by eating vegetarian food Dr. Rosio confirmed that 90% of the people who ate the diet gained weight. And at risk of diabetes Due to consuming large amounts of carbohydrates Like India, which is facing a lot of problems Because eating only potatoes, pasta, while eating meat can make your muscles less.
?I recommend choosing to eat a variety of vegetables, nuts, which are good carbohydrates. And eat only according to the above 3 food principles "
As for those who eat clean food Dr. Rosio sees it as a good food, but is not easy to find. Because clean food must be natural food That are not processed by industrial processes such as preservatives, such as vegetables, must be from the most natural Meat must come from healthy animals. Of course, it is more expensive.
"I want Thai people to make full use of the resources they have And eat a lot of fish For example, I eat fish 4-5 times a week. Red broiler chickens once a week, eat vegetables all day, twice a week. "
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How to eat away from "obesity"
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