Berat Badan Ideal (BBL) = (tinggi badan -100) X 90%.
Contohnya tinggi badan kamu 155 cm . Jadi cara mengukur berat badan ideal kamu dalah : ( 155 -100)x 90% . Jadi hasilnya berat badan ideal kamu adalah 55x 90%= 49.5 kg.
Dari hasil pengukuran ini kita dapat mengetahui berapa asupan karbohidrat , protein dan lemak yang harus kita kosumsi tiap hari.
- Karbohidrat merupakan hidrat arang yang terdiri dari karbon, hidrogen dan oksigen . Atau kita sering sebut karbohidrat dengan nama lain sakarida. Karbohidrat merupakan sumber energi bagi tubuh sebagai bahan bakar misalnya glukosa. Sumber makanan yang mengandung karbohidrat di antaranya : Kentang, jagung, ketela, berat, gandum , kacang-kacangan,oat meal, beras merah, sayuran berdaun hijau.
- Protein atau kita sering sebut dengan istilah amino acid adalah sumber energi dalam tubuh sebagai sumber bahan bakar.Sebagai bahan bakar, protein mengandung 4 kkal per gram, seperti karbohidrat dan lipid seperti, yang mengandung 9 kkal per gram.
Protein adalah rantai polimer dibuat dari asam amino diikat bersama oleh ikatan peptida. Selama pencernaan manusia, protein dipecah di perut dengan rantai polipeptida kecil melalui asam klorida dan tindakan protease ini sangat penting untuk sintesis asam amino esensial yang tidak dapat disentesis oleh tubuh.
Asam amino dapat dibagi menjadi tiga kategori: asam amino esensial, asam amino non-esensial, dan asam amino kondisional. Sumber bahan makanan yang mengandung protein diantaranya : kacang-kacangan ( walnut, almond,mung bean,kidney bean ), susu, telor, dan ikan - Lemak terdiri dari melekul karbon, hidrogen , oksigen . Lemak sangat sulit larut dalam air karena banyak mengandung unsur karbon. Lemak berfungsi sebagai cadangan energi dalam tubuh ,Lemak mempunyai fungsi selular dan komponen struktural pada membran sel yang berkaitan dengan karbohidrat dan protein demi menjalankan aliran air, ion dan molekul lain, keluar dan masuk ke dalam sel.Menopang fungsi senyawa organik sebagai penghantar sinyal, seperti pada prostaglandin dan steroid hormon dan kelenjar empedu.Menjadi suspensi bagi vitamin A, D, E dan K yang berguna untuk proses biologisBerfungsi sebagai penahan goncangan demi melindungi organ vital dan melindungi tubuh dari suhu luar yang kurang bersahabat.Sumber bahan makanan yang mengandung lemak antara lain : ikan tuna, kelapa, popcorn, kuning telor dan daging .
Melakukan diet memang susah-susah gampang tergantung niat dan keinginan yang besar dari diri-sendiri untuk merubah pola makan setiap hari. Seseorang dengan kelebihan berat badan melakukan diet harus secara bertahap.
Beberapa tips diet dari aku :
1. Makan pagi : makanlah buah , jus dan jangan pakai nasi
2. Makan siang : makanlah sayur-sayuran, buah dan 1/2 porsi nasi , tahu, tempe
3. Makan malam : makanlah, buah dan sayur-sayuraran dan oat meal.
Untuk penganti protein bisa di ganti dengan memakan kacang-kacangan atau susu . Dan kurangi makanan yang mengandung lemak . Misalnya pizza, Fast food , kentang goreng atau makanan yang diolah dengan memakai santan . Kalau memulai diet hari pertama memang sering merasa perut lapar. Untuk mengatasi gejala seperti itu minumlah air putih dan kendalikan diri. Makanlah buah yang mengandung karbohidrat seperti pisang sebagai penganti nasi. Serta pilih sayur-sayuran berwarna hijau. Semoga berhasil dietnya.
Excess weight or over weight is not something desired by women or men. How to calculate whether our ideal weight or are not very easy. The trick is:Ideal Body Weight (BBL) = (-100 height) X 90%.For example your height 155 cm. So how to measure your ideal weight dalah: (155 -100) x 90%. So the result is you ideal weight is 55x 90% = 49.5 kg.From these measurements we can determine how the intake of carbohydrates, proteins and fats that we must comsution every day.
Carbohydrate Carbohydrates are composed of carbon, hydrogen and oxygen. Or we often call saccharide carbohydrate with another name. Carbohydrates are the body's source of energy for fuel such as glucose. Source of carbohydrate-containing foods include: potatoes, corn, squash, weight, wheat, beans, oat meal, brown rice, green leafy vegetables.
Protein or we often refer to as the amino acid is the source of energy in the body as a source of fuel bakar.Sebagai, proteins contain 4 kcal per gram, such as carbohydrates and lipids, which contain 9 kcal per gram.
Proteins are polymer chains made of amino acids linked together by peptide bonds. During human digestion, proteins are broken down in the stomach with a small polypeptide chains through the action of hydrochloric acid and the protease is essential for the synthesis of the essential amino acids that can not be biosynthesized by the body.
Amino acids can be divided into three categories: essential amino acids, non-essential amino acids, and amino acids conditional. Source of protein containing foods include: nuts (walnuts, almonds, mung bean, kidney bean), milk, eggs, and fish
Fat molecule composed of carbon, hydrogen, oxygen. Fats are difficult to dissolve in water because it contains the element carbon. Fats serve as energy reserves in the body, fat has the function of cellular and structural components of the cell membrane associated with carbohydrate and protein after running stream of water, ions and other molecules, exit and entry into sel.Helping organic compounds function as a signal conductor, such as on prostaglandins and steroid hormones and glands bile be suspension for vitamin A, D, E and K which are useful for the biologis fnction as shock absorber to protect the vital organs and protects the body from the outside temperature is less friendship .Resource foods containing fat among other : tuna, coconut, popcorn, egg yolk and meat.
Going on a diet is easy bother hanging intentions and a great desire to change his own self-diet every day. A person with excess weight on a diet should be gradual.Some diet tips from me:1. Breakfast: Eat fruit, juice and do not use rice2. Lunch: Eat vegetables, fruit and a half servings of rice, tofu, tempe3. Dinner: Eat, fruit and vegetables and oat meal.To substitute a protein can be replaced by eating nuts or milk. And reduce foods that contain fat. Eg pizza, Fast food, French fries or processed food using coconut milk. If the first day of starting the diet does often feel hungry stomachs. To cope with such symptoms drink water and control yourself. Eat fruits that contain carbohydrates such as bananas as a substitute for rice. As well as select green vegetables. Good luck diet.
Carbohydrate Carbohydrates are composed of carbon, hydrogen and oxygen. Or we often call saccharide carbohydrate with another name. Carbohydrates are the body's source of energy for fuel such as glucose. Source of carbohydrate-containing foods include: potatoes, corn, squash, weight, wheat, beans, oat meal, brown rice, green leafy vegetables.
Protein or we often refer to as the amino acid is the source of energy in the body as a source of fuel bakar.Sebagai, proteins contain 4 kcal per gram, such as carbohydrates and lipids, which contain 9 kcal per gram.
Proteins are polymer chains made of amino acids linked together by peptide bonds. During human digestion, proteins are broken down in the stomach with a small polypeptide chains through the action of hydrochloric acid and the protease is essential for the synthesis of the essential amino acids that can not be biosynthesized by the body.
Amino acids can be divided into three categories: essential amino acids, non-essential amino acids, and amino acids conditional. Source of protein containing foods include: nuts (walnuts, almonds, mung bean, kidney bean), milk, eggs, and fish
Fat molecule composed of carbon, hydrogen, oxygen. Fats are difficult to dissolve in water because it contains the element carbon. Fats serve as energy reserves in the body, fat has the function of cellular and structural components of the cell membrane associated with carbohydrate and protein after running stream of water, ions and other molecules, exit and entry into sel.Helping organic compounds function as a signal conductor, such as on prostaglandins and steroid hormones and glands bile be suspension for vitamin A, D, E and K which are useful for the biologis fnction as shock absorber to protect the vital organs and protects the body from the outside temperature is less friendship .Resource foods containing fat among other : tuna, coconut, popcorn, egg yolk and meat.
Going on a diet is easy bother hanging intentions and a great desire to change his own self-diet every day. A person with excess weight on a diet should be gradual.Some diet tips from me:1. Breakfast: Eat fruit, juice and do not use rice2. Lunch: Eat vegetables, fruit and a half servings of rice, tofu, tempe3. Dinner: Eat, fruit and vegetables and oat meal.To substitute a protein can be replaced by eating nuts or milk. And reduce foods that contain fat. Eg pizza, Fast food, French fries or processed food using coconut milk. If the first day of starting the diet does often feel hungry stomachs. To cope with such symptoms drink water and control yourself. Eat fruits that contain carbohydrates such as bananas as a substitute for rice. As well as select green vegetables. Good luck diet.
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