Merah Ara Mara Marak: Menguruskan Badan

Saturday 26 February 2011

Menguruskan Badan

Untuk mendapatkan berat badan yang diidamkan, anda mesti ada matlamat kenapa anda ingin kurangkan berat badan. Mengurangkan berat badan bukanlan jawapan untuk semua masalah anda tetapi ia boleh mengubah anda kepada berat badan yang sihat dan meningkatkan keyakinan anda, kerja anda, kehidupan sosial anda, kepercayaan pada diri sendiri dan boleh berinteraksi dengan orang lain.

[BR] Menguruskan badan tidak melibatkan diet yang menjadi kegemaran anda atau cara makan yang aneh. Anda boleh menguruskan badan dengan selamatnya sekiranya makanan yang seimbang kurang lemak diambil dengan jumlah yang sederhana.

[BR] Makanan yang anda ambil akan bertukar menjadi tenaga. Tenaga boleh didapati daripada protin, karbohidrat dan lemak. Tenaga disukat dengan kalori. Kurangkan kalori dari makanan dan minuman. Sekiranya anda mengambil kalori yang lebih dalam pemakanan anda dan kurang bakar lemak, tambahan tenaga akan menyimpannya sebagai lemak. Badan menggunakan banyak tenaga apabila anda bersenam dan ia akan mengurangkan lemak di dalam tisu badan anda.

[BR] [BR] Makanan yang berlemak hendaklah dikurangkan. Elakkan daging berlemak tinggi seperti sosej dan daging kisar. Ayam hendaklah dimakan tanpa kulit dan ikan hendaklah dipanggang, bakar atau ketuhar dan tidak digoreng. Pilih daging yang telah dibuang lemaknya. Kurangkan makanan manis, gula, pai dan pastry berempah, biskut, kek, makanan rangup dan kacang. Semua ini berlemak tinggi dan kurang nutrien. Gantikan susu berlemak penuh dengan yang kurang lemak seperti susu kurang lemak, yogurt kurang lemak dan keju kurang lemak.

[BR] Sentiasa melakukan senaman kerana ia penting untuk anda. Tiga kali seminggu dalam jangkamasa dua puluh minit sehari boleh membakar lemak. Lakukan aktiviti-aktiviti mudah seperti berjalan, memanjat tangga dan tidak menggunakan lift, berbasikal dan berenang. Menari juga adalah cara yang baik untuk senaman tambahan. Ia boleh mengurangkan berat badan dan kesihatan dan kesegaran badan akan menjadi bertambah baik. Berat badan anda akan sentiasa berubah setiap hari. Oleh itu, timbang berat anda seminggu sekali.

[BR] Anda mesti makan secara teratur. Jangan tinggal waktu-waktu makan anda. Apabila hendak makan, gunakan pinggan yang kecil supaya makanan anda nampak banyak. Anda mesti lebih prihatin terhadap apa yang anda makan. Elakkan makan snek waktu malam dan makan di hadapan TV.

BR] Jangan fikir untuk mengurangkan pengambilan makanan secara mendadak (makan ganti kalori rendah, minuman, sup dan sebatang snek). Makanan-makanan ini tidak memberi makanan seimbang bernutrien seperti makanan biasa. Air dan protin akan hilang daripada badan dan bukannya lemak yang berlebihan. Apabila anda makan seperti sediakala, air dalam badan akan bertambah dan ini akan menambahkan lagi berat badan anda. Mereka yang mengamalkan cara pemakanan begini akan menambahkan lagi berat badan mereka setiap kali mereka makan seperti biasa.

Klik di sini untuk ke link asal.

8 comments:

Yasmin's Mummy27 February 2011 at 11:59
Saya masih keliru berkenaan kacang. Berdasarkan pembacaan saya, elok makan kacang dan kuaci kerana walaupun ada lemak, ianya dari jenis lemak yang bagus. Baru2 ini saya meninjau rak-rak kacang dan kuaci di supermarket, tetapi malangnya berdasarkan tinjauan saya, kandungan kalorinya adalah terlalu tinggi.

So camne ya.. nak makan ke tak kacang ni?
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Nida27 February 2011 at 14:48
Hcy..masalah utama Ida ialah sukar nak elak makanan bergoreng though tau minyak2 itu byk menyumbang kpd stor2 lelemak dlm badan ni.

maksu..FBD tu menyarankan kita makan lemak2 dr kekacang/seeds..ada 5 jenis makanan yg mempunyai lemak yg bagus, nati Ida belek semula buku tu.. heheh.

Kekacang/seeds tu ambik hok kurang garam. Masa awal2 beli buku FBD n excited to follow the guidelines, Ida beli butir ralit@kuaci tanpa garam cap 'kwik save' n paket besar lak tu, Abe Re royak ko Ida 'serupo nok wi make ko bughung(burung)'. Sapa loni, x habis2, so Abe Re dok wi make ko hamster (loni Jat dah ada seekor hamster!).

Ida jugok beli Brown Rice paket 500g..hmm.. bilala nak habiskan beras ni..
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Yasmin's Mummy28 February 2011 at 10:38
Ida, kacang tanah termasuk dlm category bagus ke? Nak beli dan goreng tanpa minyak.

p/s: Good move beli sekor hamster.. sbb hamster cepat membiak
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Nida28 February 2011 at 13:47
all kind of kacangs, termasuklah kacang tanah. Ha, cepat gi goreng ;) (can grab peanut butter too!)
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Nida28 February 2011 at 13:49
oo..lupa nak royak, each meal includela makan kacang ni sebanyak...jeng, jeng, jeng.. satu besar jer tau, (bolehla sebutir almond n beberapa butir kacang lain), bukan makan byk2. Ida n Abe Re terlajak sokmo..hihi
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Nida28 February 2011 at 13:51
satu sudu besar..typo erroe..
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Yasmin's Mummy28 February 2011 at 15:29
maksu sokmo makan setengah supik besar haha
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qalamunir28 February 2011 at 18:08
Kalu ssupit Ngan Yin hok kecik tu semeset jah..
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