• Calories per day – minimum number of calories per day is calculated by sex and height in accordance with guidelines from the Institute of Medicine. When the Body Mass Index (BMI) is 25 or greater, the minimum is the amount of calories reduced by 15% to get food that is not too severe and can be maintained for years without any adverse effects by ordinary people with health. The number of calories may need to be increased depending on level of activity, but they increased more than 15% may not result in weight loss. To lose weight, you have to get the carbohydrates that are less than 60 grams per day (no more than 240 calories) are distributed throughout the day.

• Gram of protein per day – This value is calculated from the normal maximum Body Mass Index (BMI), height, and your activity level. He was associated with 0.8 grams of protein per kilogram for low activity level, 1.1 grams for moderate activity, and 1.4 grams for vigorous activity. Other components of foods, including essential fatty acids and carbohydrates should be proportioned to provide the minimum calories per day. For men and women the same height with the requirements of caloric content is lower for women, but the same protein requirements for men and women. This means that, in general, women have a diet richer in protein than male diets. Every diet should always include at least the minimum amount of protein to prevent loss of muscle tissue when the amount of caloric intake is reduced. A typical high protein diet will acquire 30% of calories from protein, 30% from fat, and 40% from carbohydrates. A low-carbohydrate weight-loss diets are generally derived 25% calories from protein, 65% from fat, and 10% from carbohydrates. The table below shows that the percentage of providing more than the minimum protein requirement 2000 – and 1800-calorie diet.

]]> http://www.magusagora.org/caloric-needs-based-on-body-mass.htm/feed 0 http://www.magusagora.org/how-to-measure-body-ideal-weight.htm http://www.magusagora.org/how-to-measure-body-ideal-weight.htm#comments Sat, 27 Nov 2010 04:49:52 +0000 Brandon http://www.magusagora.org/?p=392

The body needs protein to maintain muscle and to produce hormones. Essential fatty acids needed for cell replication and to maintain the structure of the nervous system. Therefore, any reduction in calories should be achieved by reducing saturated fats and carbohydrates. Diet should always provide a sufficient amount of protein and essential fatty acids are important. The body requires at least 15 grams of essential fatty acids per day, which can be obtained by eating meat, fish, beans, and flax seed. Very low calorie diet (less than 1300 calories per day) should be avoided because the diet is usually not provide all the nutrients needed for good health.

In the form below to calculate the daily protein requirement, body mass index (BMI), waist to height ratio, and percentage body fat using the circumference at various body parts. This metric can help you to track progress towards achieving a healthy body structure. The method for calculating body fat percentage measurement takes 0.5 cm. Measurements should be made for measuring tape fits snugly but does not compress the skin.

• Height – measured without shoes
• Weight – taken in the morning without clothes after going to the bathroom and before eating or drinking anything.
• Waist (Men) – width, at the navel level (Women) – width, at a minimum level of abdominal width
• Neck – measure below the larynx with the tape sloping downward slightly forward.
• Hips (women only) – the longest horizontal circle around the hips

Effect of diet or exercise program can only be monitored if you have accurate biometric data. This web page will help you calculate the Body Mass Index (BMI), waist to height ratio, percent body fat and lean body mass. You also get a daily estimate of your calorie and protein requirements based on the level of activity. You’ll want to record the measurements once per week to track your progress. If you store data in a spreadsheet (eg MS Excel), you will be able to make graphs to see trends more easily.

The number of calories in the food we eat and the amount of calories we use to determine whether we will lose weight or gain weight. Extra calories we consume are generally stored as fat in our body. To maintain a stable weight, the number of calories in our food should be equal to the number of calories you use through exercise, waste, body oil, or use for skin renewal, hair, nails, and other organ cells. To lose weight, we must consume fewer calories than our body needs so that we store body fat is used to meet the needs of our caloric servings. It is advisable to consult a doctor or dietitian before starting any diet, especially if you take any medications.

a decision support system that is expected to be used for determining the arrangement of food and diet for football athletes achieve optimal nutrition, the intake of nutrients that can improve and maintain nutritional status in order to avoid malnutrition or over nutrition (obesity) as one factor supporting achievement of performance athletes.

Setup is done through the calculation of calories needed each athlete by taking into account body mass index (BMI), Basal Metabolic Rate (BMR), the Specific Dynamic Action (SDA), physical activity and growth factors. While the nutritional adequacy is determined from the Energy, Carbohydrate, Protein and Fat as a source of calories needed to athletes.

Linear Programming with minimization problem was solved by the Simplex Method M (M Technique), is expected to provide solutions for the determination of the calculation of nutritional needs of athletes.

In cooking, must be considered long cooking and heat are used. Similarly, in the fruit peel. Should not discard the skin too much because at the near surface of the skin is rich in vitamins and essential minerals. Some kind of fruit is recommended even eaten with the skin, such as apples, guava, and pears.

How to cook also must be considered. To make spaghetti sauce for example, reduce the use of meat. If any use of meat, choose lean meats. Physical exercise or aerobic exercise is also very good for burning fat in the body. Perform this exercise for 30 minutes with a frequency of 3-4 times a week. For best results, consult with your doctor first before you perform this exercise program.

• Be careful with cholesterol. So often we hear the warning. Presumably, people often mistakenly thought to cholesterol. Cholesterol is only regarded as an evil substance causes heart disease and stroke. Cholesterol is a type of material that looks almost identical to fat. If most of the food fat is triglycerides, the cholesterol is the rest. Triglycerides itself is a bond between the glycerol with three fatty acids.
• In the body, dietary fat intake was taken to the liver (liver) to be converted into cholesterol. Similarly, the cholesterol from food. Because it is still in the form of fat, cholesterol does not dissolve in the liquid blood. For soluble and easily distributed throughout the body, cholesterol also create a bond with proteins and form a lipoprotein.
• Lipoprotein is then circulated throughout the body. Because it is still full of cholesterol, the lipoprotein binding her little protein, so that its density is low (low density lipoprotein / LDL). Arriving at the cell body, cholesterol is used to build cell walls, so that reduced cholesterol content. This makes the protein is relatively dominant, so that its density lipoprotein also increased (high density lipoprotein / HDL).
• On the way to leave the liver leading to all body tissues, the charge of excessive LDL cholesterol in very easily scattered along the blood vessels. As a result, there was a narrowing of the arteries (atherosclerosis), which can increase the risk of stroke and heart attack. Because of that, then known as LDL ‘bad cholesterol‘.

]]> http://www.magusagora.org/kick-controlling-cholesterol.htm/feed 0 http://www.magusagora.org/recommends-limiting-cholesterol.htm http://www.magusagora.org/recommends-limiting-cholesterol.htm#comments Mon, 08 Nov 2010 16:00:26 +0000 Brandon http://www.magusagora.org/?p=380 Sometimes, our bodies produce cholesterol exceeds the number we need. Usually this happens when we eat lots of fatty foods. When that happens, the cholesterol will accumulate in the walls of the arteries and causes blockage of blood vessels that can lead to strokes and heart attacks. Especially if you narrow the blockage of blood flow to the brain. From the research, the US-NCEP (National Cholesterol Education Project), men aged 20 to 30 years that excess blood cholesterol (hypercholesterolemia) risk of dying from 2 to 3.5 times greater of a heart attack than men age healthy cholesterol levels. In addition, they also have a life expectancy of 4-9 times shorter.

In addition to obesity, atherosclerosis is a major factor triggers high levels of LDL. Still according to the NCEP, LDL levels that exceed 160 mg / dl, increase the risk of narrowing of blood vessels 2.5-fold. To prevent the rise of bad cholesterol, the American Heart Association recommends limiting cholesterol intake from food is less than 300 mg per day. This is because, the body can synthesize cholesterol from saturated fat. For that, limit your fat intake no more than 30 percent of the adequacy of calories, maximum 1/3-nya is saturated fat.

• Red. Example: Tomato and Watermelon. Vegetables and fruits red is known to contain lycopene, a substance that acts to maintain cell health and can reduce the risk of cancer.
• Orange. Example: Carrot and Mango. Owned orange fruits and vegetables indicate the presence of alpha and beta-carotene content. Two types of these nutrients if consumed enough, would be beneficial to inhibit the growth of cancer cells.
• Yellow. Example: Orange and Papaya. Fruits yellow known to contain vitamin C is good to protect body cells. It also contains betacryptoxanthin, one component of carotenoids.
• Green. Example: Vegetables broccoli, cabbage, bok choi, and brussel sprouts. The green color signifies the vegetable content of sulforaphane, isothiocyanates, and indoles, which according to Heber to stimulate the liver to make components that can break down cancer-causing chemicals.
• White greenness. Example: garlic, onions, celery, and pears. White-colored foods contain lots of flavonoids that can protect cell membranes.

Carbohydrates are not something to be feared. What is important, you need to know the types of carbohydrates are “safe” for consumption. There are two kinds of carbohydrates, namely simplex and complex carbohydrates. Carbohydrate simplex is rapidly absorbed carbohydrates that the body, because it is in the form of sugar granules that contain glucose and is readily absorbed. Which includes among other simplex carbohydrate sugar, palm sugar, and corn sugar. Foods that contain carbohydrates simplex, namely milk, candy, and cookies. Unlike the simplex carbohydrate, complex carbohydrate is digested and absorbed slowly, so that sugar levels rise slowly in the body. Carbohydrates of this type also contain more fiber and vitamins. Examples of complex carbohydrates such as rice, bread, potatoes, corn, and pasta.

Well, in a balanced nutritional diet, which is consumed complex carbohydrates. However, do not mean all carbohydrates bad simplex. Importantly, limiting intake. One of the fixed simplex carbohydrate can be consumed is milk which is a source of calcium and vitamin D. Can choose low-fat milk is now sold.

Milk, cheese, and ice cream are usually highly avoided by us who are dieting. But this trick can actually backfire. Because research has shown, the body will burn more fat when the supply of adequate calcium in the body. But this does not mean we can simply rely on calcium supplements for the body burn more fat. What we need to do based on expert dietary advice is to enjoy a safe dairy products like low-fat milk, cheese, and yogurt.

• Considering body weight every day.

When we weigh every day, it is a sign of boredom we experience in undergoing weight-loss program. If we are determined to eliminate the 0.5 to 1 kg per week, you should weigh at the end of the week. It would be more motivating than a day up the weight scales.

• Avoiding sports.

If we do not exercise the greatest burden of the desire to lose weight is the food we choose. Meanwhile, when we complete the diet program with exercise, we can still enjoy the food that we like. What we need to do is to find exercise that actually we sukai.Jika exercising on a treadmill feels uncomfortable, try to dance, bicycling, or swimming. Even just walking can be easily cleared the pile of fat in the body.