Friday, April 29, 2011

What's your calorie in a day?

For an adult women, if you tend to have a sedentary lifestyle, you only need around 1200-1500 Kcal in a day. On the meanwhile, an adult male might need 1600-2000 Kcal in a day for sedentary lifestyle. Sedentary lifestyle means less energy usage daily and not doing exercise at all. However, for those who have a routine active lifestyle, female might need 1800-2000 Kcal in day; male can take up to 2500 Kcal in day. The active lifestyle might relate with type of occupations that require energy or go for more than 1 hour of strenuous exercise everyday. Indeed, over calorie intake (overeat) can lead to overweight or obese problem while too little will lead to underweight problem. Both conditions indirectly relate with health problem. The only way to stay away from disease or avoid both condition is through proper meal and balance diet. So, folks, add up your calories intake daily to know whether you exceed or not !


Tuesday, April 26, 2011

How to calculate calories?

Hi, is time to post something new. There is a phase about "Live to eat or eat to live", so which type are you? For me, I do prefer enjoy eat to live. For sure, food is the only main components that support our life, but do you know how to calculate calories for your food intake? You can read the nutrition information for the food you take but wouldn't it is wiser if you can calculate by yourself? In the following post, I will review a simple way to calculate so that you may know your intake is too little or too much for you weight. 

Actually calorie intake for everyone is very individualizing, the factor to determine your calorie intake is base on your body weight, height, gender, age and daily activities.  Male normally need more energy intake compare to female due to their high metabolism and body size. Teenagers and pregnant women also need extra energy for their current condition; teenagers needs for growth and development while pregnant mother needs extra for their babies. There are a lot to be mention on calories calculation and I will break down post by post for this and next week. Cheers.



Thursday, April 21, 2011

Girls prefer fruits to replace main meal during weight control?

Certain weight management protocol may be advising you to take fruits instead of regular foods during lunch or dinner, but you are not aware of the cons too. Fruits can contribute calorie, contain natural fructose, a type of simple sugar. Fructose can change to glucose in our body and if consume excessive amount can lead to become a storage in body. Our body does need a balance among macro-nutrients for vital organs function included carbohydrate, protein as well as fat. A normal distribution for all these macro-nutrients is 55-60% CHO, 15-20% protein and <30% fat. Each macro-nutrients has it own role in our body. In long term, the lack of one of these main macro-nutrients can lead to health problem, such as lack muscle loss (lack of protein), lack of essential fatty acid will indicate the reduce of EPA or DHA essential in disease protection. Thus, fruits are rich in vitamins and minerals, but cannot substitute main energy sources especially weight control is a set of good diet practice, exercise and daily lifestyle.
女孩可能更喜欢把苹果或水果代替正餐。其实水果也是含有热量的。水果中含有天然果糖,一个简单的糖类型。果糖可以在我们的身体里转换成葡萄糖,如果进食过量可以导致被储存在体内。我们的身体确实需要平衡的营养素以维持重要器官功能,这包括碳水化合物,脂肪和蛋白质。这些营养素正态分布的为55-60%碳水化合物,15-20%的蛋白质和 <30%的脂肪。每个营养素有它自己的角色。长期来看,缺乏其中一个主要营养素都能导致健康问题,如缺乏蛋白质造成肌肉损失,缺乏必需脂肪酸会引起疾病产生。因此,水果确实含维生素和矿物质,但不能替补主要能源的食物来源

Monday, April 18, 2011

Starchy carbohydrate and simple sugars

Starchy Carbohydrate

Simple Sugars

Further to last topic, we should choose carbohydrate foods wisely according to our need during weight control. Carbohydrate sources can be differentiate into starchy type and simple sugars. Starchy carbohydrate included rice, mee, bread, oats, biscuits and tubers vegetables (potatoes, corn, carrots, sweet potatoes, pumpkins). As long as we are able to control the portion size of starchy food for each meal then avoid incident of excess intake. For example, female can have a breakfast of 2 to 3 pieces of bread/ 1 chinese bowl of rice or 6 pieces of plain biscuit. For male, a breakfast can be maximum 4 pieces bread, 2 cup rice or 9 pieces of plain biscuit. However, when we look on simple sugars such as candy, sugar added in coffee, malted drinks, canned drink, ice-cream, chocolate, creamy biscuit, pastry and also cake, we ought to control those high sugars food intake. Even a small amount like 1 canned drink per day can lead to the risk of weight problem and others chronic disease. Thus, try to reduce the frequency for those food consumption and limit to once in two weeks or even avoid it.

减肥期间,我们应控制碳水化合物的吸取。碳水化合物的食物来源,可以分化为淀粉类和简糖。淀粉包括饭,面,米粉,河粉,面包,燕麦,饼干和块茎蔬菜(马铃薯,玉米,胡萝卜,红薯,南瓜)。只要我们能够每餐控制淀粉类食物,则可以避免摄入过多。例如,对于女性,早餐可以饮食23片面包/ 1碗饭/米粉/ 河粉或6块普通饼干。而对于男性,可以采取最多4块面包,2杯米/米粉或9块普通饼干。然而,简糖的食物如糖果,加糖咖啡/麦芽饮料,罐装饮料,冰淇淋,巧克力,饼干或糕点,奶油蛋糕等,我们真的需要控制这些高糖食物的摄入量。即使像一罐装饮料每天饮用也可导致体重问题的风险和其他慢性疾病。因此,尽量减少这些食物摄取和限制在两个星期一次或避免

Sunday, April 17, 2011

Avoid Carbohydrate food during weight control?

Carbohydrate foods

Another habit we usually have during period of weight control is to avoid carbohydrate foods such as rice, mee, bread, biscuits, potatoes and corn. However we should not totally avoid it from our daily meal, carbohydrate is actually the first energy sources compare to protein and fat. Most of the time, our body will use burn calories from glucose source. Thus, carbohydrate is the primarily energy sources in daily life to support normal body function especially brain function. If we can control appropriate amount and chose suitable carbohydrate food sources, then it can an add on for your weight control as well as a healthy body functions. How much is the portion of carbohydrate source we should consume? I will explain in the next post.


Thursday, April 14, 2011

Food habits during weight control

The new topic I would like to introduce is related to weight control. What bad habits you shouldn't practice during your weight management period? The first bad habit is Skipping Meal.

A lot of people think that skipping meal is a good way to control calorie intake (include some of my patients). This is absolutely a wrong concept. When a person tends to skip meal, it may lead to excess amount of food intake duirng next meal or snacking habit. Here is what you should know, our body metabolism have a routine metablic rate and it secrete appropraite amount of hormone and enzymes which are helpful in daily life. For example, when we tend to have an irregular meal time, it will cause abnormal hormones and enzymens function that indirectly affect our normal body function. A lot of problems occur after that include imbalance hormone especially for girls, loss of appetite, inadequate macronutrients and micronutrients, slow metabolism, swelling problem, weight static and others illness. The worst case can lead to chronic disease such as gastritis, ulceration (excess stomach acid secretion) and heart problem. Our body need foods, if we are able to practice a regular meal time and appropriate food choice with healthy exercise, you can reach an effectiveness in weight control.


Sunday, April 10, 2011

Plain meal vs Colorful meal

A simple conclusion on few previous posts due to request from my readers. In short, a colorful meal isn't mean will lead to a healthier diet, but is to plan a colorful meal according to those foods with natural Phytochemicals which I suggested. For example, fruit juice with fruit-flavored or soda drinks are colorful too but fresh fruit juice only manage to provide the nutrient which your body needs. Below is 3 diagrams which I attached in my research and I am happy to share with you all.

Super foods are food which rich in natural phytochemicals.


Tuesday, April 5, 2011

Green color of foods

Finally, this is the last post of my sharing of recent research on the the title "What Color Is Your Diet?". I kept the green color till the end because it is the most common color in our foods. People always relate green color to vegetables and beans, but lets take a few minutes to understand why green is such an important color in our dietary concept.

Green color contains natural plant pigments which are lutein, indoles and isothiocyanates. Lutein is mostly found in foods such as spinach, green peppers, peas, cucumber and celery. It works with another chemical, zeaxanthin (carotenoid) to help keep EYES healthy. Indoles which is found in foods such as broccoli, cabbage and cauliflower may help to reduce risk in cancer. On the meanwhile, isothiocyanates induce enzymes in the liver that assist the body in removing potentially carcinogenic compounds. In short, we can conclude that green color in foods does contain a higher degree of natural phytochemicals than other color. That is why salad is preferable a good choice of food with a variety of leafy green.


Monday, April 4, 2011

Purple/Blue color of foods

Hi, do you adapt to my concept of food colors? Blue/purple is a common color for us but more to fruits. The natural plant pigment found is named "anthocyanidins". It is not only act as powerful antioxidant, but also anti-inflammatory and antimutagenic effects that protect cells from damage. The main benefits are anthocyanidins reduces the risk of stroke and heart disease. Foods that relate are blueberries, grapes, raisins, plums, eggplant and prunes. An additional information, Cranberries contain proanthocyanadins, which prevents bacteria like E-coli from sticking to the walls of the urinary tract. You should mark as your favorite fruit but too bad it is only available in northern countries.