DAPAT TAMA ANG TABA - Right weight and body

Rizza Marie Magbuhat-Edradan
is a Medical expert in Japan

Maraming paraan upang mapababa ang sobrang timbang. Ayon sa mga eksperto ang isa sa pinakaepektibong paraan ay ang pagkonsumo ng tamang uri at dami ng pagkain, pagkakaroon ng regular na ehersisyo at pagbabago sa ibang nakaugalian at pag-iisip.


Minsan, ang pagbigat ng timbang ng isang tao ay dahil sumusobra ang pagkonsumo ng taba. Bakit kanyo? Energy dense o siksik kasi sa calories ang taba.


Para mas madali ninyong maintindihan ang ibig kong sabihin sa energy dense, bibigyan ko kayo ng ilang halimbawa:


Unang halimbawa:


Ang kalahating tasa ng kanin (sinaing o steamed) ay may 100 kilocalories


Ang kalahating tasa ng fried rice ay may 145 kilocalories


Pangalawang halimbawa:


Ang isang pirasong hita ng manok na lutong tinola ay may 86 kilocalories


Ang isang pirasong hita ng manok na pinirito ay may 131 kilocalories


Sa dalawang halimbawa, mas energy dense o mas mataas sa calories ang fried rice at piniritong manok. Ano nga ba ang meron sa fried rice at pritong manok at bakit ito mas maraming calories? Ang sagot ay meron itong dagdag na taba o fat. Hindi ko intensyon na takutin kayo para hindi na kayo kumain ng taba o fat, sapagkat importante ang taba o fat.


Ang taba o fat ay isang uri ng sustanya na kinakailangan ng katawan, kaya naman hindi ito dapat mawala sa pang-araw araw nating pagkain. Dapat lang tayong maging matalino sa pagpili ng uri ng taba at sa pagkonsumo ng dami nito, upang maiwasan ang sobrang timbang at mapanatili ang ating kalusugan.


Importante na mayroong variety o pagkakaiba-iba ng uri ng taba na ikokonsumo natin sa isang araw at importante din na tama ang dami ng kinokonsumo nating taba sa araw-araw.


Upang magkaroon ng variety, mainam na alamin natin kung ano ang mga uri ng fat. Mayroong tatlong uri ng fat o taba na makukuha sa pagkain- ito ay ang saturated fat, unsaturated fat at monounsaturated fat.


Upang magkaroon kayo ng idea kung anu-anong mga pagkain ang mayaman sa mga uri ng fat na aking nabanggit, ito ang ilang halimbawa:


Saturated fat: coverfat ng karneng baka o baboy , coconut oil, cheese, butter, at cream


Monounsaturated fat: avocado, olive oil, at peanut butter Polyunsaturated fat: vegetable oil at fish oil


Para makamit ang balanse sa uri ng taba, ugaliing mamili ng iba’t-ibang uri ng taba o fat. Halimbawa, kung ulam mo ay porkchop na nagtataglay ng saturated fat, mainam na ito ay iluto sa vegetable oil na may polyunsaturated imbis na iluto ang porkchop sa melted butter.


Upang masigurado naman na tama ang dami ng kinokonsumong taba, ang isang magandang rule of thumb ay limitahan ang dami ng karagdagang taba sa isang meal. Para maintidihan nyo ang ibig kong sabihin, pansinin ang mga sumusunod na halimbawa:


BREAKFAST MEAL NA SOBRA SOBRA ANG TABA:


Fried tocino


Garlic fried rice


Coffee with cream and sugar


Sa breakfast meal na nasa itaas, lahat ng pagkain ay may dagdag na taba. Ang maaaring gawin upang mabawasan ang calories ng breakfast meal ay makikita sa sumusunod na sample:


BREAKFAST MEAL NA TAMA LAMANG ANG TABA:


Fried tocino


Steamed rice


Coffee with sugar


Pansinin na ang tinanggal natin ang cream sa kape at kanin ay iluluto na lamang na sinaing imbes na fried.Sa ganitong paraan, nalimiahan natin ang fat o taba na ating makokonsumo.


Eat to live and don't live to eat. This cliché tells so much about our responsibility to achieve a good health. On certain occasions, we tend to forget that we eat in order to satisfy our needs and not our wants. Sometimes, we become impulsive that we forget to keep an eye on what we are introducing to our body.


It seems like we indulge instead of eating and we do not recognize that some types of food that we ingest can affect our health badly. Maybe we do not notice it now, but at the latter part, chronic illness such as cardiovascular disease is the price that we have to pay. So before it's too late, why don't we start choosing our plate. In other words, choose what we eat. To begin with, here are some basic yet very useful tips to guide you:


1. Eat more fruits and vegetables. Half of your plate should be fruits and vegetables especially dark-green, red and orange vegetables plus beans and peas. If possible, consume more fresh veggies and if canned, always choose the low-sodium.


3. Know your fats. Not all fats are bad for your health. Some are even beneficial that it can raise your good cholesterol levels. These fats are called monounsaturated fats (from canola, olive and peanut oils, and avocados) and polyunsaturated fats (from safflower, sesame, sunflower seeds, and many other nuts and seeds).


5. Practice a clean living. This means that you have to omit both processed and fast food, refined grains and sugars and foods with high levels of bad fats. Replace these with local, fresh, organic fruit and vegetables, free-range and grass-fed meat and dairy, and nutrient-rich whole grains. Go natural!


Tandaan na kailangan natin ng taba sa ating pagkain, dapat tama lamang ang uri at dami ng taba o fat sa ating araw-araw na pagkain.


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About the author

Rizza Marie Magbuhat-Edradan

Hi kababayan! I'm Cherry, a registered Nutritionist-Dietitian of more than 10 years and highly experienced and skilled in Nutrition Counseling, Menu Planning & Food Preparation, Food Safety and Education. You can also check my blogs for more food and nutrition-related information: https://www.facebook.com/pages/Cherry-RND-Rizza-Marie-T-Magbuhat/158622890946946?fref=ts http://cherryeatsandthinks.tumblr.com/
Profession: Registered Nutritionist-Dietitian
formerly of the University of the Philippines-Diliman
Office Address: Okinawa, Japan
Japan , Okinawa , Okinawa

 

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