Orang Melayu kalau sehari tak dapat makan nasi umpama macam orang India sehari tak makan kari. Begitulah pentingnya nasi kepada orang Melayu, dah beratus tahun jadi makanan ruji.
Tapi sebab makan nasi la orang Melayu bersaiz kecil berbanding dengan orang Eropah. Nasi yang kita makan adalah punca utama tenaga badan dan lebihan tenaga akan disimpan sebagai lemak didalam badan. Orang Eropah lebih banyak makan daging dari makanan berasaskan kabohidrat, protein dari daging akan membentuk otot2 didalam badan. Jadi, jumlah otot orang Melayu kurang dari orang Eropah, bermakna orang Melayu lebih kecil dari orang Eropah.
Mengikut kajian, jumlah minima keperluan kalori harian bagi setiap orang adalah berat badan dalam kg didarab dengan 24 (jumlah jam sehari). Bagi seseorang yang mempunyai berat badan 75kg, keperluan minima kalori sehari adalah 75 x 24 = 1,800 kalori. Ini adalah jumlah kalori untuk meneruskan kehidupan. Bagi mereka yang melibatkan diri didalam aktiviti2 yang lebih lasak atau berat, perlulah tambah lagi 500 kalori atau mengikut keperluan masing2.
Berbalik kepada nasi, secawan nasi yang sudah dimasak mempunyai lebih kurang 200 kalori. Selalunya kita makan sekurang-kurangnya 2 cawan nasi, maknanya sekali makan nasi kosong je dah 400 kalori. Kalau makan nasi pagi, tengah hari dan malam, jumlah kalori untuk nasi sahaja dah 1,200. Belum lagi diambil kira mi, koay teow, air manis, lauk berlemak, ikan, daging, ayam, kuih, 'junk food' dan sebagainya yang kita makan secara sampingan. Kalau kita tidak ambil endah jumlah pengambilan kalori, memang tiap2 hari kita ambil kalori berlebihan.
Kalori berlebihan akan disimpan sebagai lemak di bahagian perut bagi lelaki dan perut & punggung bagi orang perempuan. Kalau bahagian2 ini dah penuh, lemak akan pergi ke bahagian badan yang lain.
Untuk menghindari keadaan ini, seelok-eloknya jumlah pengambilan kabohidrat adalah 50% - 55% dari jumlah pengambilan kalori sehari.
Showing posts with label Health. Show all posts
Showing posts with label Health. Show all posts
Increase Metabolism
By Wellness
REV UP YOUR BODY'S ENGINE
We often blame our "slow metabolism" for our inability to keep our weight under control. But what is metabolism, exactly? And is there anything we can do to boost our metabolic rate?
Metabolism basically refers to all the chemical processes that take place in the body in order to sustain life-allowing you to breathe, pump blood, keep your brain functioning and extract energy from your food. When you hear the term metabolic rate-more accurately called basal (or resting) metabolic rate-that refers to the number of calories your body at rest uses each day, just to keep all your vital organs functioning. You burn additional calories through your daily activities and formal exercise, but by far, the majority of the calories that you burn each day are your basal calories.
The number of calories that you burn every day is directly related to your body composition. Think of your body as divided into two compartments. In one compartment is all the body fat; in the other compartment is everything that isn't fat (e.g., bone, fluid, tissue, muscle)-that's the fat-free compartment. The size of your fat-free compartment determines your metabolic rate, with every pound of fat-free mass burning about 14 calories per day.
If you weigh 150 pounds and 50 pounds of you is fat and 100 pounds is fat-free, then you would burn about 1,400 calories per day at rest. If you don't get much activity, you won't burn much more than this throughout the day. But if you weigh 150 pounds and 25 pounds of you is fat, and 125 pounds of you is fat free, then you burn 1,750 calories per day at rest. And if you get some regular exercise and burn a few hundred calories more per day, your total calorie burn for the day might be 2,000 calories! Since the fat-free compartment contains muscle tissue, one of the best things you can do to boost your metabolic rate is to strength-train to increase your muscle mass. If you build up 10 pounds of lean body mass, that's another 140 extra calories that you burn per day-not to mention the calories that you burn through exercise.
DAILY REGIMEN TIPS
Keep your metabolism revved with these tips:
• Engage in 30 minutes of activity every day to help minimize weight gain and to boost metabolic rate
• Tone your muscles by weight training three days a week
• Start small-try walking with one- to two-pound weights
• Do not eat fewer than 1,200 calories a day. Eating too little may slow your metabolism
• Never skip breakfast. It may slow down your metabolism.
• Have a supply of protein-powered healthy snacks on hand as an alternative to carb-loaded junk food
Your muscle mass works like a furnace, burning calories and stored fat for energy. The more muscle you have, the higher your metabolism, the faster you burn calories. Eating plenty of protein daily is essential to maintaining your muscle mass for good health, energy and effective weight management.
REV UP YOUR BODY'S ENGINE
We often blame our "slow metabolism" for our inability to keep our weight under control. But what is metabolism, exactly? And is there anything we can do to boost our metabolic rate?
Metabolism basically refers to all the chemical processes that take place in the body in order to sustain life-allowing you to breathe, pump blood, keep your brain functioning and extract energy from your food. When you hear the term metabolic rate-more accurately called basal (or resting) metabolic rate-that refers to the number of calories your body at rest uses each day, just to keep all your vital organs functioning. You burn additional calories through your daily activities and formal exercise, but by far, the majority of the calories that you burn each day are your basal calories.
The number of calories that you burn every day is directly related to your body composition. Think of your body as divided into two compartments. In one compartment is all the body fat; in the other compartment is everything that isn't fat (e.g., bone, fluid, tissue, muscle)-that's the fat-free compartment. The size of your fat-free compartment determines your metabolic rate, with every pound of fat-free mass burning about 14 calories per day.
If you weigh 150 pounds and 50 pounds of you is fat and 100 pounds is fat-free, then you would burn about 1,400 calories per day at rest. If you don't get much activity, you won't burn much more than this throughout the day. But if you weigh 150 pounds and 25 pounds of you is fat, and 125 pounds of you is fat free, then you burn 1,750 calories per day at rest. And if you get some regular exercise and burn a few hundred calories more per day, your total calorie burn for the day might be 2,000 calories! Since the fat-free compartment contains muscle tissue, one of the best things you can do to boost your metabolic rate is to strength-train to increase your muscle mass. If you build up 10 pounds of lean body mass, that's another 140 extra calories that you burn per day-not to mention the calories that you burn through exercise.
DAILY REGIMEN TIPS
Keep your metabolism revved with these tips:
• Engage in 30 minutes of activity every day to help minimize weight gain and to boost metabolic rate
• Tone your muscles by weight training three days a week
• Start small-try walking with one- to two-pound weights
• Do not eat fewer than 1,200 calories a day. Eating too little may slow your metabolism
• Never skip breakfast. It may slow down your metabolism.
• Have a supply of protein-powered healthy snacks on hand as an alternative to carb-loaded junk food
Your muscle mass works like a furnace, burning calories and stored fat for energy. The more muscle you have, the higher your metabolism, the faster you burn calories. Eating plenty of protein daily is essential to maintaining your muscle mass for good health, energy and effective weight management.
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