關於 why do we need a balanced diet ，我們在網路上蒐集到這些相關的討論、資訊與評價

So I don’t have 50K,I’m going to write as usual.
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So how closely are these two component related?
Well closer than you can think of,
Ever wondered why you feel “Hangry”(hungry+angry)?
Has food ever cured your bad mood?
Or crave/wanting to eat something when you’re stressed?
I’ve personally experience it a lot in fact I recently took a break from “dieting” due to a slip up,
Ok then enough of me,
let me explain;
We often take drastic measures in our food intake in terms of achieving our goal or get to carried away with all the other stuff that we fail to give our body the food it needs.
Example;
Most people get busy with work or problems where they can actually forget to eat or skip entire meals and only realise it until it’s almost their bed time and just eat what they can before they sleep but through out their day they most probably would have been lethargic both mentally and physically this maybe caused due to lower blood sugar, so you may want to check on your colleague that constantly has “RBF” on or always moody,they probably going through something.
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One of the most famous group people you will find around you or in your office and so on are those who try to “diet” where they completely ruin their relationship with food by cutting out entire Macros or parts of daily essentials from their meals.
“Deyh I no more eating rice(carbs), sugar, meat and so on” most people don’t understand is our body works in a complete balance of nutrients through food and drastic drops or complete elimination of these nutrients/macros can effect your physical as well as mental health, it very important for us to stay in a “balanced diet” by educating ourselves on the daily essentials.
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Then there are people like me, who constantly gets super stressed causing our stress hormones to spike up & eventually falling prey to “unhealthy” carbs( refined/processed) which causes us to be “happy” for very short period then crash into being weak & feeling useless/grumpy.
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Sometimes all you need is a break.
Accept your feelings & identify your triggers/source of problem(keep track) to avoid.
Do read my previous post titled “DAY6”
Thank you.
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#trainersingh

17 TIPS KEKAL KURUS SIHAT DI HARI RAYA

Tips #1

Jangan tak beraya pulak!
...Continue Reading17 tips to stay healthy on Hari Raya

Tips #1

Don't celebrate Raya!

After fasting for 30 days, what's wrong with us celebrating raya with family and friends on Hari Raya. The reward of self is still necessary. There's no problem to eat but don't eat too much..
Enjoy the dishes of lemang, Rendang, cakes etc but let it be in simplicity.

But don't celebrate raya for 30 days!
Yes, it's considered celebrating raya throughout the month of syawal but that doesn't mean you have to eat without limits every day.

After give yourself on the first 1-2 Raya, make sure you care more about the choice of food & drinks when visiting open houses.

Tips #2

Remember the rules of 20 minutes!

That's the time it takes to feel keyang after the first feed. Here, eat slowly or set the size of food so that you don't eat
Too much.

Like the Sunnah of the prophet, stop eating before full.

Eat a little bit..
When visiting an open house, the house host will always ask you to add, add and add more. Again if it is
You spend a few hours in their house. Here, eat a little, stop sekietika, eat a little more and repeat. This will satisfy the host's heart and also reduce the amount of calories intake.

Hari Raya or aidilfitri is the day to celebrate the victory against and educate lust. Continue the education in Ramadan, according to the guidance and teachings of the Quran, which calls for us to be simple, full of gratitude celebrating aidilfitri.

Tips #3

Remember... compulsory to have a healthy and balanced breakfast first!!

Why do you want to have breakfast? Wait for it to eat more??
Isn't it adding more calories?

Yes and no! Breakfast is the most important meal time. It provides our stomach to be full so it helps to control the lust and amount of calories intake.

This is important again when you are on the way back to the village or on the highway.

Tips #4

Don't start with dessert / sweets!

This is my practice for every open house. I will always start with a balanced meal (real food, not process food) first before eating cakes and raya cookies.

With this method, I make sure there are good benefits before eating bad calories. Remember, keserderhanaan is important.

Tips #5

Identify Your Hari Raya favourite menu calories!

To Avoid weight loss this raya season, you need to identify your favorite food calories.

Why? If not, it's hard to control the amount of calories intake. Now you have a feeling of 'Self-aware'

Source of calories? Refer back to the food calories that coach always gives. Or can google or ask in coaching group 👍

Tips #6

How Many Raya cookies do you want to eat?

Ah Yes, the raya cookies are really interesting!! All sorts of shapes, colors, order and taste 😍

Don't want to eat at all right?? The important thing is here is the quantity of quantity
A Biscuit Full of fat + a simple sugar + it doesn't satisfy - from the type of bad calories, high fat!

For example:
1 X Raya cookies contains 40 calories, if you eat 10
400 kcal. That's just one house.
If 50 houses are breaking fast throughout the month of syawal, it's already 20,000 kcal or 2.6 kg! 😱🙈

Tips #7

Concept of 10:20 days

This turns to the concept of self-reward on Hari Raya. Choose the first 10 days only for self-give (usually the first 2-3 days of raya only and the weekend that is usually full of open houses).

20 days left of syawal month, let the day be the most important of choice
Healthier Food and lifestyle 👌

Tips #8

The Word " is enough..."

As a guest, we are often stressed to try all the dishes and cakes provided. But actually don't have to eat everything that's available.

Some Tips:
• Ask the host about the number of dishes that are about to be served. This allows you to plan and budget the amount of intake for every meal.

Don't forget to ask about dessert. If there is, it will be a budget too.

• The word " Enough ". If you feel satisfied and enough with the number of taking of dish served, it is not wrong we say " enough ", but the one who asked it will be your mother-in-law 😬😆

Tips #9

Drink Plain water

For me, the specialty and the of Hari Raya is located on original food such as ketupat, lemang etc and not on a colorful drink of sugar and flavor.

So to avoid wasting calories from drinks, drink plain water
Or drinks that are not calorie
Like Coffee-O-empty, Tea-O-empty, green tea etc.

About:
If you drink 2 x
Sweet Water Glass in every open house (total calories 1 x glass say
In 60 kcal), if 50 houses are open = 6,000 kcal or almost add 1 KG.

Tips #10

Remember protein!

I believe that 99 % of open houses will be a dish of beef rendang which is a good source of protein. Only it comes with fat because of the way it's cooked 😅

But it doesn't mean that it's only from rendang. The most important thing is to try to increase protein intake when visiting an open house.

Why?
• Protein is more satisfying.

• in many delicious Hari Raya Food, are berkarbohidrat (Lemang, ketupat, biscuits / flour, cakes, cakes etc)

But if possible, choose the rendang part that is
Less fat and if you have chicken, choose the chest part.
Is there a hose for fish during raya? 🤔

Tips #11

Don't add the gravy.

If you are love rendang meat try to avoid intake of "gravy" because it is rich with coconut milk that is full of fat.

Even if you eat soup, reduce "gravy" if it feels salty because of your excessive salt intake levels of body water - the result is fat.

All sorts of gravy will be served, Soto the gravy, gravy with sambal, peanut sauce to eat with satay or ketupat rice himpit, and more.

Tips #12

5-7 meals / open house a day

If it's the coach's day, the coach encourage it
You eat 5-7 small meals every day in a meal plan and this is not different from the festive season.

If you visit 5 open houses one day, make it
Every visit is as a meal (it's free). So the distance between every open house may be 2-3 hours. But anything starts with a balanced meal.

But even if it's limited, make sure you know how to adapt. An example of eating 5 x compared to 7 x, the amount of calories a day is still the same. So even for an open house, make sure you have a budget of calories all day to avoid eating too much.

Planning is important!

Tips #13

Workout at home open!

How is that?? If food is a source of energy, we need to find a way to remove the relevant energy so that it will not be kept as fat.

Here, try to practice the following "exercises" to burn as much as possible calories:

• Walking around the house.
• Standing while socializing with guests.
• Play with the little kids.
• Park your car is a little far away. This will definitely make you home later (no car stops your car)
• Try to help the host with what can be helped.
• Playing Firecracker (heart heart adrenaline)
• laughter burns calories.

Tips #14

Fasting six

This turns to the concept of 10:20 (TIP #7) where you celebrate (Self-give) for 10 days throughout the month of syawal and only 20 days left for a better choice.

So here, the fasting 6 is suitable for inserted in the 20 days of that good choice.

Even you get a reward, insyaallah. That's great.. Take this opportunity!

Tips #15

Bored?

Eating vegetables!
Sometimes we eat not because we're hungry but because we're bored or entertaining the conversation.

That's where our hands are itchy to eat what's in front of our eyes.

Here, try to "flirt" with vegetable food (Cucumber, carrots etc) because it is not only rich with fiber but also very low calories.

More Fiber & fiber.
Essential Fiber intake controls the digestion rate of blood glucose and also helps to control the appetite.

An example of food that is berfiber? Vegetables, fruits, bijiran oats and wholegrain. Dates are also a good source of fiber. But don't eat too much because other than vegetables, it's all calorie too.

Tips #16

Start your fitness program!

If you're like me, during my fasting month I rarely exercise, so I'm sure to kickstart the fitness program ASAP. Sometimes as early as the second eid is better.

This directly gives the spirit to control the whole diet because if not, make sure your efforts are working hard to spend time sweating and exercise.

Tips #17

Ramadhan Vs Raya

If you manage to reduce 3 kg throughout the month of Ramadhan, try not to add more than 3 kg throughout the month of syawal. If you succeed, then the combination of Ramadhan + Syawal should help you control the weight.

Love if the effort to decrease the weight of the fasting month is removed so easily with the aidilfitri celebration.

But don't celebrate Raya!

Unless you are looking forward to sports events like sportsman and athletes, Hari Raya is not a diet day or day to start a workout program.

Let us enjoy a glorious day with our beloved family and delicious dishes.
But most importantly, don't go overboard and remember the simplecity and self-Health.

Selamat Hari Raya Aidilfitri!
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Please tag & share the article d t..
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Please comment 'thank you coach' if this article is useful to you.Translated

#terkini
"Salah saya... memang saya xambil serious pasal kepentingan asid folik ni... sebab sy igt org2 dulu tak makan pun dpt lahirkan kita ni elok... tapi tak sangka jadi pada saya... kpd yg nk pregnant & dh pregnant tolonglah makan.... tolonglah ambil tahu perkara yg boleh & tak boleh utk pregnant =( "

SOALAN & JAWAPAN MENGENAI #ASIDFOLIK.
...Continue Reading#terkini
" it's my fault... I'm really serious about the importance of this acid acid... because I remember that people who didn't eat before we were able to give birth to us... but didn't expect it to happen to me... to those who want to get pregnant & pregnant Please eat.... please know the things that can & cannot be pregnant =("

Questions & answers about #asidfolik.

Failure to eat #asidfolik before & when pregnant can cause the possibility of a baby in the content to face the risk of #kurangupaya on the nerve of the creek and his brain of 75 %.
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💊 actually what is this acid acid?
A very important supplement taken before and during pregnancy.
Have you ever heard of a baby born without a shell? Baby Bonjol on the neck? Bonjolan on the back of a baby like a tail?

Most of the cases recorded are caused by the lack of baby acid that works to help formation of new cells (babies). Say that if you don't consume this acid acid, and the neural tube is not well formed, then the flaws on the nerves of the creek & Brain (neural tube defects - ntd).
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💊 What's in the acid acid until it's so important?
Check out our diet patterns. How much are the vegetables, fruits, Bijiran & milk that we drink a day?

Do you know, a pills acid pill that is yellow & Small 5 mg isn't it.. together with a bowl of spinach, 1 OKRA, 1 Cups of asparagus, 1 Cups of black beans beans & Papaya. (budget).

So, do we eat all these types of vegetables every day?

Because we can't eat all of these every day maybe because we're busy working, so this acid acid is made a replacement.
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💊 why do you have to eat 3 months before pregnant?
O & g expert experts encourage this baby acid to be eaten 3 months before pregnancy aims to help formation of new cells in the body (fetus).

According to study, pregnant mothers can avoid the risk of the baby being affected by 75 %. Besides, the content of this baby acid is actually ' Mencntikkan Rahim ', that's why she took 3 months before pregnant.
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💊 how to know 3 more months to get pregnant?
Many husbands and wives make mistakes when they don't plan to get pregnant. There are people who follow their provisions... "if pregnant is a conceived".

Actually & it should be a couple of husband and wife to plan. Make a 'meeting' with a partner & discuss when you are targeted to have a child, so that the future mother will know when the date is before pregnant.
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💊 if you've planned but what's the most ' babas '?
My advice, whether we are planning to get pregnant or not, our diet needs to be taken care of. Junk Food & fast food among you need to avoid & practice healthy diet all the time & not just to plan for pregnancy.

In this condition mommy don't panic. After knowing pregnant, quickly start intake of baby acid 4 mg once a day and practice healthy diet.

Don't take acid acid before pregnancy doesn't mean our body has no acid acid at all. Allah has created this human body like a complete machine =)
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Baby acid is only eaten before 3 MONTHS BEFORE PREGNANT UNTIL 3 months old content. Entering 4 months of age mommy's content can already eat obimin (Multivitamin) that contains calcium.. Iodine.. B12 etc...
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Calcium
✔ it is necessary for the absorption and use of calcium and phosphorus as well as setting the mineral rate in the body.
✔ Important for growth especially baby bones and teeth.
✔ it prevents muscle from being weak other than being involved in arranging heart beats.
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🍇 Iron (Iron)
✔ an important role in oxygen transportation from lungs to tissue cells.
✔ Not only in mother's body, even it also plays the same role as the baby in the content.
✔ It joins oxygen in the lungs and releases oxygen to the tissues in need.
✔ it is also used in the production of anaemia (Red blood cells).
✔ If the lack of iron, it will cause pregnant mothers to get tired quickly and the possibilities of anemia (Red blood cells lack) will increase.
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🍇 Vitamin C
✔ due to the human body system cannot produce vitamin C, it must be obtained through food or in the form of supplement medications.
✔ this type of vitamin is an antioxidant and helps to increase resilience to infection and healing wounds. It can also increase the absorption of iron in food to prevent anemia.
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🍇 Vitamin B12
✔ helps the development of brain, nerves, and blood vessels. It can also improve the energy level, mood and stress level during the is of these two.
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🍇 Iodine
It is very important to keep the function of thyroid gland during pregnancy. The lack of iodine can cause cancelled physical growth, severe mental disability and deafness other than can cause miscarriage and birth.
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💊 don't you have any side effects to eat this supplement?
✔ This is one of the most 'famous' mistakes among women. Many people remember that taking supplement supplement is excessive, it doesn't harm health and they think it's good.

✔ the truth is, anything that is taken over and does not hold on will harm the health.

✔ Take care! Intake of extra supplements can not be replaced with balanced food. It is just an additional source that is not supposed to be taken as the only source of food that the body needs or is made a replacement.

This is not even 1 % preparation of getting children.... there are many more pregnancy & birth knowledge that mommy needs to know before being called Mom & Dad is great for children. Refer to the book #9 bulan10hari... lots of pregnancy knowledge.. Birth... Confinement & nursing in dlmnya.
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Where can I get this folic acid?
- can buy at pharmacy for as low as 1.30 cents depending on the brand.
- if you get it at the health clinic / government hospitals free...
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💊 like, share & tag this info so that many parents will be alert about acid acid.

💊 COPYRIGHT@NAZIRA NAZIR ONLY MADE 9 bulan10hari not allowed to copy paste!Translated