Nowadays there are so many skincare that we can see, with various techniques, formulas, ingredients and skincare brands that we can meet. Surely many of you are "curious" and want to try it. Especially if every time you see the faces of some people who are met so glowing and glowing. We will certainly ask myself, about what he actually uses for his face how come it can glow and glowing? In fact, the secret is very simple, as simple as you do the best daily routine below: 1. Avoid direct contact with the sun Indeed, the sun is one of the most important aspects of our lives, almost all kinds of living things on earth need sunlight in the process of growth. Apart from that, the sun's rays can damage the health of our facial skin as well, you know, if you are exposed continuously for hours, especially every day. Then the facial skin that we have will look dull. The effect is very much like burning and dull skin, increasing the risk of skin diseases, and making the skin ro
The principle of eating 4 healthy 5 perfect is out of date
Maybe the principle of 4 healthy 5 perfect has become a slogan that keeps ringing in your memory. This slogan may also have you memorized since childhood. However, did you know that the slogan is no longer used now? Why is that?
This slogan originally appeared as a campaign in 1952. Since then, 4 healthy 5 perfect has always been the main principle if you want to live healthy. Then over time and the development of science, this slogan is no longer relevant to life in the present age.
Therefore, the Indonesian Ministry of Health has issued a replacement, the Balanced Nutrition Guidelines (PGS). The principle of eating is indeed just issued and endorsed in 2014, so that not many people know that 4 healthy 5 perfect no longer applies.
Here are the reasons why the slogan of 4 healthy 5 is considered inappropriate and finally replaced with the Guidelines for Balanced Nutrition.
1. Eating healthy is not enough
In the past, you might have thought that if you wanted to live a healthy life, then you just had to fulfill the principle of eating 4 healthy 5 perfect. This means that every meal there must be a staple food, side dishes consisting of animal protein and vegetable protein, vegetables, fruits, and milk as a perfect.
In fact, food is not the only determinant of your health status. Choosing healthy food alone is not enough to maintain your overall fitness and health.
In this new guideline, several other suggestions are mentioned if you want to live a healthy life. Among them exercising regularly, regulating food portions, monitor body weight regularly, and maintain personal hygiene and the environment.
2. If you don't have time, milk may be the last choice
If you think that your new healthy diet will be perfect when you drink milk, then you are mistaken. Milk is certainly good to be included in your daily healthy diet, but its nature is not always mandatory. The reason is, milk has the same content as animal protein side dishes.
Other ingredients in milk such as calcium, phosphorus, and iron, can also be found in various other animal proteins. So you can drink milk in certain situations, for example when one day the nutrients that enter the body are felt to be lacking.
3. There are no portion provisions
In the slogan of eating healthy food for a long time, there are no rules and regulations on how many meals a day. In fact, the provisions of the portion of food is very important to prevent you from being overweight and attacked by various chronic diseases.
Meanwhile, in the Balanced Nutrition Guidelines you can also get a healthy portion of the food portion in your dinner plate.
4. Food ingredients must vary
The more healthy food ingredients you eat, the better the nutritional content. In the Principle of Balanced Nutrition, it is also emphasized to consume various types of food.
Not only depend on one type of food, such as staple foods that can be replaced with corn, noodles, sweet potatoes, or potatoes - not necessarily rice. Whereas in the previous slogan there was no such message.
5. You also have to drink lots of water
In 4 healthy 5 perfect, it does not say that you have to consume mineral water. In fact, the fulfillment of fluids is very important to maintain adequate fluid in your body. The best liquid to meet your needs is mineral water.
Therefore, in the Balanced Nutrition Guidelines you are recommended to drink at least 8 glasses of water per day or according to their individual needs.
Tips for eating healthy foods for busy people
Being chased by deadlines, tight schedule for meetings, overtime into the night, having to take care of the house, and other busyness sometimes makes busy people hard to control food intake. Usually, they only choose to eat quickly and easily so they don't take up too much time.
In fact, healthy food intake is important to support human health, control body weight, improve brain performance, and increase energy throughout the day. Here are tips and choices for healthy foods that are easily obtained for busy people.
1. Breakfast
Breakfast is very important to support energy and help control blood sugar. Avoid breakfast with foods that contain simple carbohydrates and sugar. A healthy food menu at breakfast that is recommended for eating:
• Foods with high complex carbohydrates such as oatmeal, brown rice, cereals, fruits, and vegetables.
• Foods high in fiber such as whole-grain cereals and chia seeds.
• Protein-rich menus such as nuts, seeds, almond milk, low-fat cow's milk, yogurt, and eggs.
• Foods with good fat from nuts, seeds, avocados, and coconut.
2. Don't drink too much coffee
Most drinking coffee will overload your liver, making you dehydrated (because coffee is a drink that is diuretic alias increases the speed of urine formation). Therefore, it is important to pay attention to coffee intake. Try not to drink coffee more than 400 mg per day to stay safe and do not give side effects.
The liver is an organ that cleans your body of poisons, so if your liver is burdened, then you are more likely to get sick and gain weight. Reduce coffee consumption or maybe if you can not consume coffee. As an alternative if you need caffeine intake, you can drink herbal teas such as green tea or matcha which is currently loved by everyone.
3. Drink plenty of water
Don't forget to drink a lot. Minimum of 8 glasses of water a day in a day so that your energy levels remain high, your digestion is smooth, and your concentration is maintained.
When your body is dehydrated, sometimes your body will even give the wrong signal, the sensation of hunger. You can drink water 20 minutes before or 60 minutes after eating.
4. Reduce eating packaged food
In general, packaged foods contain a lot of sugar, salt, stabilizers, preservatives, artificial flavorings, artificial coloring, and so forth. Food ingredients are not good for health. To consume more healthy foods, avoid eating packaged foods and ready meals.
5. Eat fresh food
Meat, fish, beans, wheat, fruits and fresh vegetables are healthy foods that are good for health. If you want to bring snacks, bring nuts or fruit and vegetables that are cut into small pieces.
6. Pay attention to the results of the food process in the restaurant
When ordering food in a restaurant, pay attention to the process of making food in the menu book, whether the food is steamed, boiled, baked, or burned. Try to avoid fried foods, dry cooked foods with high heat or added with oil or fat, or au gratin where your food is sprinkled with heated cheese on top.
Foods with such processing processes contain high fat and calories. You better choose a healthy food menu that is boiled or baked.
7. Reduce alcohol consumption
For every glass of alcohol you drink, balance it with drinking a glass of water. Alcohol makes you dehydrated, makes you drunk (alcohol poisoning), and interferes with sleep patterns. For men, don't consume more than 2 glasses of alcohol a day. Meanwhile, for women the safe limit is no more than one glass a day.
Other alternative drinks such as soft alcohol, virgin Caesar, white wine spritzer, sparkling water, or even drinking water with lemon slices. Lemon water is very good for health. For example, increase energy, help digestion, boost the immune system, help detoxification, help you lose weight, and help skin care.
8. Eat healthy foods high in fiber
Instead of eating white rice, choose brown rice which is richer in fiber content. You can also replace the white bread you normally eat with whole wheat bread. Besides being higher in fiber, whole wheat bread and brown rice also keep you full longer so that you can move around all day smoothly.
9. Bring your own healthy snacks
Wherever you go, bring healthy snacks like cut fruit, juice, oatmeal, yogurt, freshly cut vegetables, or nuts. Eat your snacks every 3 hours to help keep your blood sugar stable and prevent you from overeating at mealtime.
10. Don't overeat
Eat sufficiently at meal times, which is about 80 percent full and do not get more than that. If you still feel hungry 10 minutes later, then eat a little more.
Overeating not only results in weight gain, it also inhibits your digestive system and can lead to more serious illnesses such as diabetes. Yes, even if you eat healthy food, the portion must still be controlled.
11. Consume more fruits and vegetables
Eat lots of fruits and vegetables every day. Look for fruits and vegetables that are colorful, fresh, and don't forget to wash them first to get rid of chemicals or pesticides that might be present in them.
Choose green vegetables, like kale, spinach, or broccoli. Green vegetables contain lots of vitamins and minerals that are beneficial for health.
12. Eat regularly and on time
Your metabolic rate will slow down at night. It is recommended to eat healthy foods before 8 pm so that your body has time to process the food you eat and cleanse toxins in your body so that you avoid excess weight. Try to always eat regularly, yes.
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