Butter vs Margarine, Which Which?

Butter vs Margarine, Which Which? - Hello, Healthy Friend! Surely you are already familiar with butter and margarine, right? Yep, until now there may still be many differences of opinion about these two types of fat sources. Then, which one is better? Come on, find out here!

A glimpse of butter!
Apparently, butter has been known for a long time even before margarine was made, Healthy Friend! Most butter is made from cow's milk fat, although it can also be made from other animal milk. Making butter is relatively easy. Healthy Friends. The manufacturing process is to stir until the fat molecules stick together and eventually become solids. You can definitely make your own at home right?

But, excessive consumption of butter or butter  can have an impact on our health, you know, Healthy Friend! This is caused by saturated fat ( saturated fat) in it.  Excessive consumption of saturated fat can cause health problems such as obesity, an increase in LDL (bad cholesterol), and its relation to the risk of heart disease ... Very dangerous yes!

A glimpse of margarine!
From this fact, the experts finally created margarine, a new product that was considered better. How to make magarin not as easy as butter because it takes additional solutions to improve the quality of butter equivalent, Healthy Friend! In addition, there is also a hydrogenation process for compacting it because, as we know, vegetable oil is liquid at room temperature.

Some studies reveal that margarine can not be a negative impact on health. This happens because margarine also contains trans fat due to the manufacturing process (hydrogenation).
Just like saturated fat, trans fat can increase LDL (bad cholesterol) and decrease HDL (good cholesterol), Healthy Friend!

Then what is better?
Lisa Moscovitz, RD., An expert and CEO of the NY Nutrition group gave the answer. When it comes to butter or margarine, the correct question is not which is healthier, but which has fewer adverse effects if consumed. Yep, in this case, butter has fewer adverse effects because margarine contains trans fat that appears during hydrogenation. But, there are also tablets that are free of trans fat. On the other hand, margarine has more unsaturated fat than butter, and that's good, Healthy Friend!

Healthy friends still can not avoid the consumption of butter and margarine?

The following tips can make it easier for you to choose the best butter or margarine! Listen!

Yep, look for margarine which has a trans fat of 0 grams.

Products that claim 0 grams of fat content may still contain trans fat, why? Yes, that's because a food company can claim their products contain zero trans fat as long as they contain less than 0.5 grams per serving.

• Trans fat hardens at room temperature, the harder the margarine is, the more trans fat it contains.
• Choose the product that suits your taste because this can minimize excess consumption.

But if you really want to eat healthy foods, replace butter or butter with olive oil , yogurt or mashed avocados. It doesn't taste delicious, healthy friend!

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6 Tips for Successful Diet 5: 2

6 Tips for Successful Diet 5: 2 - Hello, Healthy Friend! Have an ideal body would be everyone's dream. Many argue that having an ideal body means that you can wear clothes of all sizes, can pass on narrow streets while showing off, and most importantly for girls it means to be able to buy and wear clothes as they like. Healthy Friends agree?

Different kinds of diets must have memorized them girls ! Have you also heard of the  5: 2 intermittent fasting diet or the 5: 2 diet ? For your information,  this diet is very simple! You can eat anything according to your daily habits for 5 days a week, but for two days, not in a row, eat only 25% of normal total calories (500 calories for women and 600 for men). Healthy friends interested? To succeed in this diet, pay attention to the following 6 tips, yes, Healthy Friend!

1. For 5 days in 1 week you can eat normally as usual without thinking about calorie intake should. Simply put, Healthy Friends can eat whatever they like without worrying.
2. Then on the other 2 days, Teman Sehat must reduce calorie intake to a quarter (25%) of daily needs. If the normal requirement for Healthy Friends is 2000 calories, then Healthy Friends consumes only 500 calories in those 2 days. Can you do it or not?
3. It is recommended to fast on Monday and Thursday, because in principle the 5: 2 diet is not allowed to fast for 2 consecutive days to prevent fatigue in the body. So, there must be a break between fasting days.
4. For those who run the meal and breaking the fast try to keep your calorie intake strictly controlled. Whereas for those who do not run the meal and break the fast can eat 2-3 times but with small portions.
5. It is important to stress again that the meaning of the word "you can eat anything for 5 days a week" is the total number of calories consumed in accordance with the body's daily needs. If the friend remained healthy eating junk food  and high-calorie for five days, then it is not to lose weight gained weight but it will continue to grow.
6. Try to focus on nutritious, high-fiber, and high-protein foods that will make your stomach feel full without consuming too many calories.

This diet can be applied by anyone? Just like a diet in general, pregnant and breastfeeding women and diabetics must consult with a doctor or nutritionist before starting this diet program. In addition, this kind of diet can be unsafe for teenagers and children because it tends to lose important nutrients needed for growth. If not controlled properly, this diet can risk the emergence of unhealthy eating habits and even eating disorders . So , Healthy Friend want to try?

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Foods High in Calories, Good or Not?

Foods High in Calories, Good or Not? - Hello, Healthy Friend! Have you ever heard that high-calorie foods are not good for the body? For example, if you eat fast food with a high carbohydrate, fat and sugar composition, it turns out that the calorie value is high, you know! Even though every day your body needs lots of energy with high caloric value to carry out activities, but it turns out that consumption of foods with high caloric value is not good, you know! I wonder what is the cause? Want to know, so let's check it out!

What the heck, calories?
Calories are units of energy produced from food consumed. The value is different, depending on the type of food consumed. There is a greater calorific value or caloric value. Well, that's why we have to consume various types of food, so that our calorie needs are met.

What are calories for? So, calories are obtained from food consumption, will be used as energy for doing daily activities. The source of calories you use as energy doesn't only come from carbohydrates, fats and proteins. But also from vitamins and minerals that will help the metabolic processes in your body.

High calorie foods and 'empty' calories
Do you like it, do you eat food in fast food restaurants or snacks with high carbohydrate, fat and sugar content? Or do you often eat one type of food and drink that has a high caloric value? Yep, conscious or not, apparently you often eat this one food.

Several factors such as time, taste, packaging and attractive advertising are the reasons for you to choose this type of food. But you know, it turns out that this food is a type of junk food with 'empty' calories. Why is it empty? Because these foods have high caloric value, but the content of micronutrients (vitamins, minerals, amino acids and fiber) is low or even non-existent.

Empty calories are usually derived from foods that contain high fat and added sugar. The content of fat and added sugar in junk food , will make you addicted to consume it, because the combination of sugar and fat causes dopamine increases.

Increased consumption of sugar from these foods, will increase the risk of obesity, tooth decay, and type 2 diabetes mellitus. In addition, consumption of foods high in fat and excess salt will increase the risk of stroke, high blood pressure and heart attacks.

How do you deal with it?
Come on, start reducing and limit consumption from now on. Why? The low amount of micronutrient intake that is in high-calorie foods, will make you only get a little intake of micronutrients. It's a shame, if you eat foods that are high in calories, but they are used up for daily activities, and there are no micronutrients that enter the body to help the process of metabolism?

Start by eating a variety of foods, such as the principle of my dinner plate. One plate that contains 1/3 staple food (carbohydrate source), 1/3 vegetables, 1/6 side dishes (animal / vegetable), 1/6 fruit by limiting sugar, salt and oil intake. Don't forget to drink water and make it a habit to wash your hands before eating.

Remember, healthy friend, you can consume any kind of food as the number one message in balanced nutrition, with a condition to set the pattern of food consumption and nutrient intake that you need. Come on, stay healthy with a variety of food consumption!

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Green Coffee can Lose Weight, Really?

Green Coffee can Lose Weight, Really? - Healthy Friend, have you ever had green coffee or green coffee? If it's green tea, you must have tasted it. He said, green coffee has the same benefits, with green tea, which is to lose weight. But isn't it true, consumption of green coffee can lose weight? Want to know the answer? Let's see the explanation here!

What the heck, green coffee?
Green coffee is a coffee bean that has not passed through roasting or roasting porses. As you know, coffee beans are harvested when the skin is red. Coffee beans that have been separated from the flesh of the fruit, then dried so that the color is greenish.

Well, this coffee bean is referred to as green coffee or green coffee. This designation, applies to all coffee varieties, such as arabica, excelsa / liberika or robusta. Green coffee has a aroma that is not as strong as coffee normally, because this coffee bean does not go through a roasting process that can add to the distinctive aroma of coffee.

This is a substance that can make the body 'slim'
According to the American Chemical Society,  green coffee can have a weight loss effect on the body. The results of research conducted on a group of people with excess body weight, who are required to consume 1 ounce of green coffee every day, that is, body weight can drop to 10% of the initial body weight.

According to the researchers, a substance that helps the process of weight loss in green coffee is chlorogenic acid. This substance, is still contained in coffee beans that are not through the roasting process. If coffee goes through the roasting process at a temperature of around 240-250 C ° (464-482 ° F).

How do you do this?
Substance chlorogenic acid is a chemical compound that has antioxidant properties and has benefits for the body, such as helping you lose weight. This substance will help the body to accelerate fat burning and  slow down the release of glucose (simple sugar) from the bloodstream.

This process causes decreased insulin resistance, so that it can prevent weight gain. It doesn't only help you lose weight! Chlorogenic acid can also inhibit or rebell cancer cells, as antidaibetes, antiviral hepatitis B, and antihypertensives.

Well, now you already know the benefits of green coffee?  You can consume green coffee as a way to lose weight. But remember, keep consuming according to your needs and apply the Balanced Nutrition Principle (PGS) so that your weight loss program remains healthy. Don't forget, give a comment below after you try green coffee, Healthy Friend!

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Say 'No' to Obesity!

Say 'No' to Obesity! - Healthy Friend, did you know that obesity is a non-communicable disease (PTM) ranked 5th cause of death in the world according to the World Health Organization (WHO). Yep, in 2018 an increase in the prevalence of obesity in Indonesia in 2018 amounted to 21.8%.

Obesity can happen to anyone who does not apply lifestyle and eating patterns that are not right. Especially for you who have a dense activity, so you don't have much time to exercise and eat healthy foods. Well, to prevent this, let's find out more about the disease! So, let's check it out!

Obesity
Obesity is caused by an imbalance between the amount of incoming energy and what is needed by the body for various biological functions, such as physical growth, development, activity, health maintenance. This problem can happen to anyone, from the age of children, adolescents to adults.

Physical activity
Physical activity is very closely related to burning calories and fat. It is not uncommon for people who exercise to aim to burn calories, fat and train the heart to be more healthy so as to avoid obesity and heart disease.

But, how do you do physical activities for you who are 'super busy'? Simply, according to research conducted by Dewi, physical activity such as going up and down stairs, helps someone to burn eight calories per minute. So, don't forget to set aside a little time to avoid this disease and train the heart to be more healthy.

Dining pattern
Diet also contributes to increasing the risk of obesity, you know! Simply reduce or avoid the consumption of sweet foods such as cakes, packaged drinks, or soft drinks  when doing work or work. Excessive consumption of junk food and other fatty foods can also increase the risk of this disease, you know!

Well, the solution for you who like snacking and eating junk food , try to replace your snacks with fruits or vegetables, such as salads. Consumption of these foods will increase antioxidants and polyphenols which can maintain your body's health. Also bring lunch or start choosing healthy foods that you will consume when eating heavy.

Now you know, if this disease turns out to be caused by many things, one of which is a lifestyle and inadequate diet. Come on, start to apply the two tips above! Although it looks trivial, but it can help you avoid obesity, you know! C'mon, start implementing healthy living, Healthy Friend!

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6 Health Risks that Thin People Should Face

6 Health Risks that Thin People Should Face - Hello, Healthy Friend, Having a thin body seems to be the hope for most women. A thin, tall, non-fat body is assumed to be the ideal body shape. Many women who want to do any way to get this body. Starting from a strict diet, fasting, excessive exercise, to suffer from deviations in eating behavior seems to be very common among women.

A thin body, aka  underweight , is characterized by a body mass index of less than 18.5 kg / m2 . Similar to being overweight or obese, being underweight or underweight also increases some risk of disease!

1. Infectious diseases
Poor body weight can weaken the immune system. Then what is the impact? Thin people are susceptible to transmission diseases such as colds, coughs, colds, and other infectious diseases.

2. Fertility problems
A study published in the American Journal of Clinical Nutrition shows that nutritional status is not normal, whether obesity or  underwight is  associated with low fertility. It has been suggested that weight can predict the number of children a person will have, fat and thin people are predicted to have fewer children than normal nutritional status.

3. Lack of blood
Lack of blood or anemia, with symptoms of 5L (weak, tired, tired, lethargic, limp), is a case that is often found in thin people. This situation is caused by lack of intake of iron, vitamin B12, and folic acid.

4. Dementia
A study shows that people with underweight  have a higher risk for developing Alzheimer's than people with normal nutritional status. Furthermore, the researchers found that people who were underweight in middle age were 34% more likely to be diagnosed with dementia, aka senile, than people with normal nutritional status.

5. Bone problems
Brittle bones or osteoporosis are more likely to occur in people who severely limit their eating. As a result, the need for calcium, phosphorus, and other nutrients for bone health cannot be fulfilled. So it's natural that porous bone problems occur in groups of people with underweight. You don't want it?

6. Depression
There have been many studies that have tried to look at the relationship between weight and mental health level. A study conducted in China shows that underweight women and men have a higher risk of developing depression syndrome than people of normal weight.

Well, Healthy Friends still think to be thin? Let's ideal! (Aug & Don)

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Are you afraid of being fat? Be Careful, Maybe You Have These 4 Problems

Are you afraid of being fat? Be Careful, Maybe You Have These 4 Problems - Hello Healthy Friend! Are you afraid of fat? Most people, especially women, are not satisfied with their body shape, whether they feel too fat or too thin. Well, a person's opinion or perception of the condition of his body is called a  body image.

But, do you know? Apparently, this is often the wrong body image  can result in the emergence of various negative behaviors, such as a strict diet , regurgitating food that has been eaten, and so forth. Apparently, things like that are classified as psychological disorders.

Well, this time we will discuss health problems related to body image , especially the cause of fear of fat is wrong. Here we go :

1. Anorexia nervosa
Anorexia is a serious eating disorder characterized by hunger and excessive weight loss. People who suffer from this disorder assume that they are fat and try to lose weight continuously through a strict diet or excessive physical activity, even though his body is already very thin .

Ever heard of the case of the death of Jeremy Gillitzer, a male model suffering from anorexia? This model follows a strict diet that makes her very hungry and dies at the age of 38 with a body weight of around 30 kg.

2. Bulimia nervosa
Bulimia is a type of eating disorder in which the patient consumes large portions of food at one time then immediately spits the food back. There are 2 types of bulimia, namely:

• bulimia purging (regularly forcibly spewing food or misuse of laxatives and diuretics)
• bulimia nonpurging (using methods to prevent weight gain, such as fasting, strict diets or excessive exercise to burn calories that come through food).

3. Eating Disorder not Otherwise Specified (EDNOS)
People with EDNOS have symptoms that are almost similar to anorexia and bulimia. Usually sufferers are very disturbed eating patterns and have excessive fear of experiencing weight gain. Physical signs of EDNOS such as weight ups and downs, menstrual cycle disorders, frequent pain due to impaired immune system, etc.

The psychological signs are dissatisfaction with excessive body shape, low self-esteem and feeling ashamed, sensitive to food, etc. Signs of behavior include excessive dieting, changes in food preferences, anti-social behavior, etc. Be careful Friend Healthy, because this disorder can result in infertility, both in men and women tablets!

4. Other specified feeding and eating disorers (OSFED)
Some clinical symptoms of OSFED include weight loss significantly but still within the normal range, experiencing anorexia and bulimia nervosa with low frequency, vomiting food, and experiencing  night eating syndrome . In general, you will see signs such as being very concerned with body weight, changes in eating behavior, and changes in personality and social behavior.

The problem of fear of fat is common in women, especially teenagers and those who are growing up. So, you should be vigilant if you or your friends have the above symptoms! However the ideal body weight is the best. (Aug & Don)

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