How to eat without counting calories and maintain a good figure for a long time
It is said that eating for those who are losing weight is difficult because you have to control the type of food and the amount, but you have to get complete nutritional value. This makes many people start to think about giving up. Today we have a secret to eating without having to count calories, which will make you happy to live a healthy life for a long time.
Eat just the right amount of rice. No more than 2 ladles per meal.
Rice is the easiest source of carbohydrates found in our daily life. Our bodies need about 3 grams of carbohydrates per 1 kilogram of body weight. That means if we weigh 60 kilograms, our bodies will need 180 grams of carbohydrates. 1 ladle of rice contains about 18 grams of carbohydrates. That means we can eat about 10 ladles of rice per day. But… don’t forget that rice is not the only source of carbohydrates. Because whether it’s bread or even vegetables and fruits that we eat during the day, it also contains sugar that can be converted into carbohydrates. Therefore, the recommended amount of rice to eat is no more than 2 ladles per meal in order to leave room for carbohydrates from other sources during the day.
Focus on protein from meat, but not too much.
We all know that the body needs protein to repair worn out parts. But what many people don’t know is how much protein we need to be sufficient. The basic calculation principle is that people need 1 gram of protein per 1 kilogram of body weight. That is, if we weigh 60 kilograms, the amount of protein we should receive per day is approximately 60 grams. The source of protein comes from large meats, such as beef, pork, or lamb, which are sources of high energy.
But when they provide high energy, they also have high fat and cholesterol, which can cause clogged arteries. Therefore, we need to choose to eat the right amount of meat, not too much or too little. For example, the Japanese have a way to estimate the appropriate amount of meat to eat: measure the length of the meat to be the same length as the palm of the hand and the thickness to be the same as the little finger. In addition to protein from red meat, don’t forget that there is also an important source of protein from fish. In addition, fish is easy to digest and rich in fat that is good for the body.
Handfuls of fresh vegetables / 1 handful of cooked vegetables
The World Health Organization recommends that we should consume 400 grams of vegetables and fruits per day, or to put it simply, about 4-6 ladles. This is because vegetables and fruits are rich in vitamins and minerals that are important to เล่น UFABET ผ่านมือถือ สะดวกทุกที่ ทุกเวลา the body, including antioxidants that help the body fight various germs. Vegetables can be eaten both cooked and raw. The recommended amount is 2 handfuls of raw vegetables, or 1 handful of cooked vegetables.
For those who are not into eating vegetables and fruits, you may have to change your behavior if you do not want to risk disease. Both the World Health Organization and the Food and Agriculture Organization of the United Nations have stated that eating enough vegetables and fruits can help prevent non-communicable diseases such as being overweight, cancer, and blood vessels.
See, each type of food plays an important role in the body. And estimating the amount of food per day is not as difficult as you think. Just eat a complete 5 food groups and don’t forget to exercise. That’s all you need to have good health and a good figure.