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Mediterranean Diet
Jul 7th
Do you want to avoid a heart attack? Could not hurt to try the Mediterranean diet. A study proves that the Middle Eastern diet made during the three months can reduce the risk of heart problems up to 15 percent.
Mediterranean diet was created based on the population intake in southern European countries, North Africa and the Middle East immediately adjacent to the Mediterranean sea. Experts believe the population in these areas live a long life, minimal risk of heart problems and avoid high cholesterol levels because the foods they consume.
Research led by Dr. Denis Lairon of the Faculty of Medicine Timone Marseille, France which was recorded in the American Journal of Clinical Nutrition states, Mediterranean or Middle Eastern diet consisting of foods rich in whole grains, fruits, vegetables, nuts and olive oil in a moderate amount can help reduce the risk of heart problems.
Mediterranean Diet encourages dieters to eat only fresh foods and avoiding red meat, eggs and sugar. While the fat obtained from olive oil, peas and fish oil while dairy products like cheese only consumed in small amounts. Including the type of drink red wine because it contains polyphenols recommended that proved to be lowering cholesterol levels.
Vegetables contained in the Mediterranean diet antioxidants and betacarotene which both can reduce the risk of heart attack and minimize the risk of lung cancer. While tomatoes are one of the staple food in Mediterranean diets containing lycopene are proven to protect the body from various types of cancer.
Residents in the Mediterranean is known to have close social life, whether with family or friends. When eating is the perfect time to gather together while chatting, so they are accustomed to eat slowly. It makes the body has time to process the food intake with maximum.
Mediterranean region which has a warm climate trigger the population to perform physical activity such as walking and cycling. We recommend that physical activity like this as you do to keep the freshness of the body.
Okinawa Diet
Jul 7th
Diet, lifestyle, and make adequate activity in old age, people can enjoy a healthy life, free from disease insurrection.
Residents of Okinawa, Japan, are experiencing similar life thanks to the Okinawan diet. Secrets of health and longevity of traditional Okinawan population lies in eating habits and daily lifestyle.
In the daily menu, they generally consume nuts, vegetables, fruits, fish, seaweed, and seeds. Types of nuts is the most widely consumed soy beans, either in the form of boiled peas (edamame) or in processed form, such as miso, tofu and beancurd (Yuba). Miso soup with spinach and rice mixture is typical breakfast menu Okinawa residents.
In contrast to the diet of modern Japanese society in the big cities, a traditional Okinawan residents consume very little alcohol, but instead drink plenty of water and tea, especially green tea (OCHA). Okinawa residents used to drink at least six glasses of water a day. Adequate fluid intake is essential to support the metabolism and chemical reactions in the body.
The main principle in Okinawa diet is the Hara Hachi Bu, namely eating and drinking up to 80 percent full. If that principle is applied, we will avoid overweight or obesity due to overeating. The principle that causes Japanese people generally have a slender body, healthy, fit, and younger.
Okinawa diet population generally relies on four main pillars, namely: (1) low fat, (2) a high vegetable and fruit, (3) high-sea fish, green tea, and drinking water, and (4) as far as possible not processed foods made with the addition of chemicals.
If that principle is applied, we will avoid overweight or obesity due to overeating. The principle that causes Japanese people generally have a slender body, healthy, fit, and younger.
Okinawa Diet are semi-vegetarians. Adherents said, this diet can slow the degenerative illness.
According to doctors Peni M Hartanto, the basic principle is to live a long life Okinawa diet by eating healthy foods. Okinawa Diet”has the concept of a semi-vegetarian diet and consumption of poultry meat which is not excessive,”said Dr. YARSI alumnus of the University, Jakarta.
If you intend to apply this diet, Peni recommends to always use brown rice instead of white rice. The reason, white rice has undergone a process of repeated cleaning. ”So the vitamin content is reduced,”said the businessman who opened the catering business since 1992 this year.
One characteristic of the Okinawan diet is a diet with a portion of the application of standards. For you who like to snack, you should avoid fatty snacks, or have a high salt content. According Peni, followers of Okinawa diet advised not to consume excessive in fat and salt. Also recommended to reduce the seasoning or flavoring dishes such as gravy, sauce England, and others.
What about meat consumption? ”You can eat meat origin portion only 60 to 90 grams a meal, and not too often”. Then, if you want to fry the meat or other toppings, Peni recommend using olive oil.
Atkins Diet
Jul 7th
Atkins diet was introduced by an American nutritionist Dr. Robert Coleman Atkins, in 1970 ago. Prohibition of all kinds of carbohydrates in any form, whether it be bread, cheese, red rice, potatoes or noodles and rice.
Replacement of energy obtained from foods rich in protein and fats, such as meat, fish, eggs and so forth.
Protein and fat will make a more lasting sense of satiety so hungry dieter is not easy. However, excessive intake of fat becomes so unbalanced metabolism. For women, excess fat is generally stored in the abdomen, thighs and hips. Only in six months, the decline could reach 10 kg.
According to nutrition experts from Jakarta Nutrifit Clinic, Dr. Oetoro Samuel, MS, Sp.GK, low-carbohydrate diet is a diet that limits carbohydrate source.
Because do not consume carbohydrate, low-carbohydrate diet followers get energy from food that is high in protein and fat. “Consequently, they raise the consumption of protein. The source of protein derived from meat. And we know, the meat contains fat. Consequently, in addition to high levels of protein in the body, fat is too high,” explained Samuel.
He added, “Yummy diet like this, kenyangnya more durable. Because foods containing protein and fat will make us feel more full. But that opinion was wrong, because so excessive fat intake.”
Still according to Samuel, low-carbohydrate diet was initially very exciting for people who are in the program penururan weight. According to research, in the first six months, body weight can drop dramatically, especially within the first two or three months. Although the settlement was in everyone’s different, within six months, body weight can be decreased to 10 kg! However, after six months, body weight tends to fall slowly and ever so slightly. If you will be downgraded again usually difficult.
In addition, according to Samuel, rapid weight loss is due come out of water in the body.
“This was caused by metabolism or combustion processes in the body. If someone does not eat carbohydrates, the water tends to be issued. Whereas in weight loss, which should be reduced is fat, not water content in the body.”
As a result, if too much body fluid that comes out, that person can become dehydrated or lack of fluids. Ideally, if you’re in the process of slimming body weight per week between half to one kilo gram. Thus, a maximum of one month fell by around four kilos grams. “It could be down to 5-6 kg but should be within the strict supervision of a doctor of nutrition. If not, there could be complications of the disease,” said Samuel.
In addition, low-carbohydrate diets cause disease is also very risky because of the high protein and high fat intake. Among others, could cause hypercholesterolemia (high cholesterol), increase the risk of excessive fat deposition, and blockage of blood vessels. Excess protein and fat will also burden the kidneys. If someone on a diet like this for years, her kidneys could be damaged.
Someone who has already affected by these disorders should be treated promptly and treated by doctors in their field. For example, treatment of kidney and heart pain. “Besides, his diet pattern should also be immediately changed in reset,” said Samuel continued.
Weaknesses: Diets high in animal protein makes the kidneys work extra hard to filter out remaining food substances. Low-carbohydrate diet also causes one to lethargy and poor concentration.
The Color Of Our Daily Meals
Jul 7th
According to David Heber, MD, Ph.D., author of What Color Is Your Diet? Types of vegetables and fruits consumed determines the success of someone who is running a weight control program. In addition to health benefits, fruits and vegetables may also prevent cancer.
The main idea of this diet program is that each food has a distinctive color, which symbolizes the nutrient content in it. Suspected, more real colors of vegetables and fruit the higher the nutritional content.
According to Heber diet color codes are as follows:
• Red. Example: Tomato and Watermelon. Vegetables and fruits are red is known to contain lycopene, a substance which acts to maintain cell health and can reduce cancer risk.
• Orange. Example: Carrot and Mango. Owned orange fruits and vegetables indicate the presence of alpha-and beta-carotene content. Two types of these nutrients if consumed enough, would be beneficial to inhibit the growth of cancer cells.
• Yellow. Example: Orange and Papaya. Fruits yellow is known to contain vitamin C is good for protecting the body’s cells. It also contains betacryptoxanthin, one of the carotenoid components.
• Green. Example: Vegetables broccoli, cabbage, bok choi, and brussel sprouts. The green color signifies the vegetable content of sulforaphane, isothiocyanates, and indoles, which according to Heber can stimulate the liver to make components that can break down cancer-causing chemicals.
• White-green. Example: garlic, onions, celery, and pears. White-colored foods contain many flavonoids that can protect cell membranes.
Food Combining Diet
Jul 7th
Food Combining is basically a diet that is aligned with the natural mechanism of human body functions. With such alignment, the job will be easier digestion and more efficient use of energy. Food Combining Principle is not really different with a healthy diet 4 5 perfect, just adjusted to the cycle of human digestion. Because every body functions have biological rhythms that keep her working hours and systematic cycle of 24 hours each day. The cycle is divided into three periods, namely
1. Digestion Cycle. This cycle lasts from 12:00 o’clock until 20:00 o’clock. These moments are the best time to consume solid food for eight hours because this body will be actively working to digest food.
2. Absorption Cycle. Since at 20:00 – 04:00 o’clock the body starts absorbing. Most of that has been digested food substances distributed throughout the body. At this time the body must get enough sleep and not eat again so that the body’s energy is actually used to divide the food, not to do certain activities or digesting food. Do not also forget, when this body also replaced damaged cells with new ones. If enenrgi spent too much to digest food or doing other activities, then the process of forming new cells are no longer efficient. As a result, the body becomes tired, dull skin and premature aging ensued.
3. Exile Cycles. This cycle is the last cycle, occurred between 04:00 until 12:00 o’clock. At this time most of the energy released. Therefore it would be nice if you do not eat solid food so as not wasteful of energy. Drink a glass of juice is enough in the morning. That way we have allowed the body to perform optimally disposal.
Third cycle of the above not only make you have to pay attention when eating the right time, but also the balance of acid and alkaline (pH value) of food you eat. One combination just a little, smooth digestion process the body will be disrupted.
Some examples of acid-forming foods are protein, fats and oils, dairy products, grains, peanuts, yeast food, alcohol. While the alkaline-forming foods are fruits, vegetables, potatoes boiled in their skins, raw milk, soy, sprouts, nuts (except peanuts). If the food is always well-balanced combination of the pH in your body will always be neutral.
In addition to acid-base group, foods are also divided into five food groups based on its content, that is the substance of starch, protein, vegetables, neutral group, and fruits. All of these food groups to eat together in the Food Combining pattern, except for groups of protein and starch substances should not be consumed together.
Fruit is also consumed itself in the morning because it is easy to digest and does not require a large energy. Furthermore, if it is to consume protein, it should be accompanied by vegetables to neutralize. That is why, for the followers of this diet can still enjoy a steak or chicken noodle. However, with notes, steak should be eaten without the potato and chicken noodle eaten with the chicken meat aside
Here the composition of foods matching:
1. Proteins and fats. Elements useful fat to slow digestion so that the protein had enough time to interact with stomach acid. Now, the protein itself actually contains fat, so adding more fat even dangerous because it would make the protein much longer are the Dalai stomach. So, he suggested, Eat chicken, meat or fish are grilled, baked, boiled or steamed. Likewise nuts
2. Starch and fat. Carbohydrate starches also contain protein and fat even if small. So the combination of starch and fat is okay as long as no added fat again. For example dikolak yam is a food which is not compatible because it uses the extra fat coconut milk. But if the use of fats in small amounts as a flavor for the sake, it is allowed. For example bread spiked with a little butter
3. Fats and acids. Both can you eat together, but with record levels of fat should be low. Acids, useful for dissolving fat. Medium degrading enzyme fatty acid pH needed. For example, a little lemon juice can be diluted so it is more easily digestible fat. Instead add the acid too high-fat foods actually cause the pH of the acid digestion to inhibit the digestion process. For example, after eating nuts try to eat fruits that have a sour taste.
4. Sugar and Acid. Examples of these foods with a combination of plain yogurt and honey is pure natural, pure and sweet fruit yogurt, fruit acids and fruit sweet or sweet and sour sauce
5. Starch and Starch. Even eating rice and noodles according to a matching method of food combinig enough so as not eating it but are advised in large quantities. Because the body’s ability to store starch limited. The surplus will be stored in the form of body fat.
6. Vegetable Protein Vegetable Protein with. Sangt harmonious combination that just because one type of vegetable protein. However, this combination is less complete, so should be complemented with other proteins. For example, brown rice with tempeh, rice with red bean cakes, soups with various grain
Weaknesses: Food combining would be very dangerous when applied to those who only have a mediocre body reserves, especially if you’re sick. Under these conditions, a lack of nutrients due to a merger ketidakbolehan food will be taken from tissue that should not be consumed, ie networks vital organs.
