Everyone has different calorie needs varies according to body size, health conditions and activities undertaken.
The principle of eating arrangements in diabetics is almost the same as the advice to eat for healthy people, the food was varied, nutritious and balanced or better known with balanced nutrition. The point is in accordance with the calorie and nutrient needs of each individual. It is very important to emphasize that a disciplined diet in terms of eating schedule, type and amount of food.
Women aged 18-45 years with moderate activity (i.e. People who exercise three times a week) generally require the calorie intake as much as 1800 to 2000 Kcal (kilo calories) a day.
If your daily routine just sitting behind a computer, with no support at all, of your calorie intake should be below 1800 Kcal. Especially for a person suffering from diabetes.
Of these (1800 Cal / day), 20-25 percent is ideally met from snacking. So if the caloric needs of 1800, then the 400-450 Kcal can be obtained from snacking. This amount is to be divided in two, as the suggested pattern is to eat three meals a day interrupted twice snacking.
So how do I choose a diet and count calories as needed? Is there an easier way than counting calories?
Determine The Number of Calories is Easy
It has been suggested in the community that calorie counting is hard and complicated to do. This understanding should be straightened out first, because the assumption is it will be a burden for those who will lose weight. Indeed, the burden is diet and appetite of each person are often exaggerated.
How to calculate the calories actually "not so hard". For example, our calorie needs 1800 kcal, meaning its snacking 350 Kcal for twice. After deducting 350 kcal, meaning the rest of the calories that must be met is 1350 Kcal. The amount is divided by three, times for breakfast, lunch, and dinner, each about 450 Kcal. From here, you can "define" menu with a choice of food.
450 kcal for breakfast you can choose several types of foods such as:
- Two pieces of bread (120 kcal),
- One tablespoon of butter (100 with),
- Egg matters (160-175 with),
- Two bananas (120 calorie),
- Fat-free milk 250 ml (100 kcal).
So, who says not to eat bread made of butter? You can still eat the bread along with butter, origin can calculate the amount of calories from both, does not exceed the maximum number of calories you should be consuming at that time.
- Wheel white = 1 iris - 90 with
- Lettuce, tomatoes, cucumbers, etc. = 1/2bowl - 25 with
- Egg matters = 1/2 grain - 50 with
- Total energy Snack time: 165 with
Lunch by 500 Kcal Either way, pretty much. You may enjoy a spaghetti bolognaise, but limit the spaghetti bowl, of course, plus a three-round meat sauce and meatball. The rest, add a banana or papaya.
You can use the same method to choose the dinner menu. Remember, dinner should be done four hours before bedtime. Straight to bed after dinner will cause stomach contents back up the esophagus (the tube that deliver food from the mouth to the stomach). As a result, you will feel sick and want to throw up. If left unchecked, it can cause digestive problems.
What are the foods that are low-calorie foods?
Here is a kind of low-calorie foods:
The apple is one of the low-calorie diet menu. This fruit is the fruit of a very popular diet. Contain about 65 calories. In addition, apples also contain a variety of vitamins and minerals that are very good for heart health, especially vitamin C, K and potassium.
This vegetable is known as one of the super foods, because it is not only its low calorie content, which is 10 calories per ounce, but it also has the nutrients and antioxidants that can prevent inflammation and cancer. In order to gain maximum benefit from broccoli, cooked must by steaming or boiling.
The orange-red vegetables in calories at 50 calories per 4 ounces. Carrots provide excellent benefits for maintaining eye health. In order to get the maximum benefit from carrots, then how to consume it in its raw state, such as a salad or juice.
Spinach calorie content is very low, only 7 calories per ounce. With the content of nutrients contained therein, spinach becomes one of the best choice for those on a diet to lose weight. The best way to cook the spinach is just as broccoli, by steaming or boiling.
Including a very low calorie content, Taitu 49 calories per 5 ounces. Strawberries are very good for the diet because it is useful for improving the energy metabolism. In addition, the antioxidants in strawberries will maintain a healthy heart and blood vessels, as well as improve memory and prevent cholesterol disease, cancer and other degenerative diseases.
Tomatoes are also low in calories, at 27 calories per 5 ounces. Tomatoes contain nutrients that are very complete, especially for vitamin C, A, K and potassium.
This fresh fruit only contains 9 calories per ounce. In addition, watermelon also contains the antioxidant lycopene, which prevents heart disease, stroke and cancer.
Many advertisements offering various dieting products. And there are many people who become loyal customers of these products. The core of the program remains the same diet, that diet and eating foods low in calories.