Fact 2 : Camne Nak Gain Weight?

Camne seseorang itu boleh "underweight" ?
Seseorang itu leh jd "underweight" maybe disebabkan eating disorders, chronic diseases, and it is also a concern for athletes and naturally thin people who wish to be bigger, stronger, and more muscular.Kadang-kadang, some elderly people may become underweight. Ini disebabkan gradual loss of taste and smell, or the inability to prepare healthy meals, results in becoming sangat2 kurus..huhu

So, ape yang patut kita makan utk gain weight ?

Kurangkan amik "junk food" bagai nih!!! Sbb junk food ni ade unhealthy trans fats or saturated fats tau tak .Walaupun u need to increase your calorie consumption to gain weight, those calories sepatutnya datang dr foods that are good for you.

Hurmm yg ni patut di perbanyakkan .. Healthy fats include omega-3 essential fatty acids sources like tuna, salmon, flax, and walnuts.

Good sources of protein include lean meats, fish, poultry, nuts, seeds and legumes.

Healthy carbohydrate sources include fruits, vegetables and whole grains.
Hurmm lupa plak.. potatoes bagus tau utk health kita because they contain fiber, vitamins B6 and C, lots of potassium, plus phytochemicals yang boleh mengekalkan tekanan darah kita dlm keaadaan normal. :)

Jadi , lebih senang if makan 5 atau 6 smaller balanced meals per day rather than eating three large meals, especially if you are not used to eating much at one sitting.

Lagi satu, idea yg bagus jugak if kita tambah a small amount of flax seed oil and some psyllium powder to add some omega-3 essential fatty acids and extra fiber.

So, kat sini syfq ade bubuh sikit pasal "Nutrition Guide"

"Men"

Grains
Men should eat six or seven one-ounce servings of grains per day. Whole grains are an important source of fiber and a healthy diet, so least three of the servings should be from whole grains. Be sure to read package labels to make sure the product is made from whole grains.

Serving:-
One serving is equal to one slice of bread, one cup of breakfast cereal, one-half cup of pasta, cooked rice, or cooked cereal.

Food Sources:-
Brown rice, whole grain bread and pasta, buckwheat, oatmeal, wild rice, quinoa, amaranth, and spelt products.



Meat & Protein
Men should eat four to six ounces of meat, legumes or other protein sources per day. Low fat meats and other protein sources are needed to provide protein and a variety of other nutrients. It is important to realize that many meats are high in saturated fat, which we don't want, and other proteins like fish and sea food are high in omega-3 fatty acids that we do want.

Serving:-
One serving is equal to one-half ounce. Other sources consider two ounces to be one serving size.

Food Sources:-
Meats, poultry, fish, seafood, dry beans, nuts, and seeds.


Fats & Oils
Men need to consume healthy fats every day. Fats are an important source of essential fatty acids, vitamin E. It is important to consume sufficient omega-3 fatty acids found in fish and flax, and to reduce consumption of saturated fat found in red meats, trans-fat and hydrogenated oils found in processed foods.

Serving:-
One serving is equal to one teaspoon. Men need up to nine servings of healthy fats per day, which are already found in much of the food we eat.

Food Sources:-
Fish, flax, seeds, nuts, vegetable oils like olive oil, peanut oil, and safflower oil.



Fruits & Vegetables
Men need five to nine servings of fruits and vegetables per day. Dark green and brightly colored fruits and vegetables contain many antioxidants and bioflavonoids in addition to vitamins, minerals, and fiber.

Serving:-
One serving is equal to one-half cup for a starchy vegetable such as potatoes or corn, and two cups for a dark green low-starch vegetable like broccoli or leafy greens. One fruit serving is typically equal to one small to medium sized fruit or one-half cup berries.

Food Sources:-
Dark green and brightly colored vegetables, potatoes, sweet potatoes, beans, peas, carrots, apples, oranges, peaches, bananas, etc. Calorie counts vary significantly, so keep track of calories.


"Women"

Grains
Women should eat five or six one-ounce servings of grains per day. Whole grains are an important source of fiber and a healthy diet, so least three of the servings should be from whole grains. Be sure to read package labels to make sure the product is made from whole grains.

Serving:-
One serving is equal to one slice of bread, one cup of breakfast cereal, one-half cup of pasta, cooked rice, or cooked cereal.

Food Sources:-
Brown rice, whole grain bread and pasta, buckwheat, oatmeal, wild rice, quinoa, amaranth, and spelt products.



Meat & Protein
Most women need about four to six ounces of meat, legumes or other protein sources per day. Low fat meats and other protein sources are needed to provide protein and a variety of other nutrients. It is important to realize that many meats are high in saturated fat, which we don't want, and other proteins like fish and sea food are high in omega-3 fatty acids that we do want.

Serving:-
One serving is equal to one-half ounce. Other sources consider two ounces to be one serving size.

Food Sources:-
Meats, poultry, fish, seafood, dry beans, nuts, and seeds.


Fats & Oils
Women need to consume healthy fats every day. Fats are an important source of essential fatty acids, vitamin E. It is important to consume sufficient omega-3 fatty acids found in fish and flax, and to reduce consumption of saturated fat found in red meats, and trans fat or hydrogenated oils found in processed foods.

Serving:-
One serving is equal to one teaspoon. Men need up to nine servings of healthy fats per day, which are already found in much of the food we eat.

Food Sources:-
Fish, flax, seeds, nuts, vegetable oils like olive oil, peanut oil, and safflower oil.



Fruits & Vegetables
Women need five to nine servings of fruits and vegetables per day. Dark green and brightly colored fruits and vegetables contain many antioxidants and bioflavonoids in addition to vitamins, minerals, and fiber.

Serving:-
One serving is equal to one-half cup for a starchy vegetable such as potatoes or corn, and two cups for a dark green low-starch vegetable like broccoli or leafy greens. One fruit serving is typically equal to one small to medium sized fruit or one-half cup berries.

Food Sources:-
Dark green and brightly colored vegetables, potatoes, sweet potatoes, beans, peas, carrots, apples, oranges, peaches, bananas, etc. Calorie counts vary significantly, so keep track of calories.

Akhir skali..
"Tools to help Gain Weight"

Use these tips and tools to help gain weight:

• Start dengan "Calorie and Nutrition Guide" utk tgk bape bayk calories u will need to reach the weight you desire.
• Tambahkan healthy calories to breakfast with an extra slice of whole-grain toast and panut butter.
• Mid-morning and afternoon snacks should be nutritious, not junk. Trail mixes contain healthy nuts, dried fruits and can add healthy calories to your diet.
• Don't add calories to your meals by choosing unhealthy fried foods such as french fries, chicken nuggets and fish sticks. Choose healthy foods such as baked potatoes, baked chicken and fish, just make your portions a bit bigger.
• Drink healthy beverages such as milk and fruit juices to add calories. Don't choose sugary sodas, which only add calories and no nutrition.
• Design a weight training program.

TaTa :)