Cholesterol

What is Cholesterol?

Cholesterol is a type of fat. As we know, the fat is one of the vitamin is needed by our body in addition to other nutritional substances such as carbohydrates, protein, vitamins, and minerals.

Cholesterol is divided two kinds, namely LDL (Low Density Lipoprotein) and HDL (High Density Lipoprotein). LDL is often referred to as bad cholesterol because it can be embedded into the walls of blood vessels and cause a cumulation of fat, while HDL cholesterol is called as well as able to raise cholesterol from the blood vessel, which then issued as bile acid.

How someone said excess cholesterol? People said if the amount of excess cholesterol LDL cholesterol in the blood exceeds the threshold. As a benchmark, the rate of LDL cholesterol (bad cholesterol) is the ideal <100> 40mg/dL. As is known, the rate of LDL cholesterol in the morbid blood circulation can bring long-term problems, such as the risk of occurrence of blood vessel constriction (aterosklerosis). This condition is the embryo occurrence of heart disease and stroke.

Eating Pattern

The pattern is the most important aspects in the rate of blood cholesterol. Food contributed 20% of the amount of cholesterol and the remaining 80% comes from lifestyle, obesity, and genetic.

The pattern of eating well to reduce the consumption of saturated fat and increase consumption of vegetable fat will be able to lower the risk of disease, which can arise from blood vessel constriction.
Example Eating Patterns Institute for High Cholesterol
Breakfast

* 2 pieces of whole wheat bread + peanut butter / 1 cup oatmeal
* 1 glass of milk protein (non-fat)
* 1 softgel Omega-3

Morning snack

* 1 apple / orange / pear

Lunch

* 1 ounce of fish / home / know
* 1-2 cup red rice
* 1 cup vegetables
* 1 softgel Omega-3

Afternoon snack

* 1 piece of bread, whole wheat / ½ cup oatmeal
* 1 cup papaya / orange / apple / strawberry

Before Sports

* 1 serving L-Carnitine

Dinner

* 1 ounce of fish / white / know / Tempe
* 1 cup vegetables
* 1 softgel Omega-3

Night Snack

* 1 cup red beans
* 1 orange / apple / papaya

Notes

* Food should be avoided is the food that contains high cholesterol, such as gorengan, jerohan, seafood, brown, yellow, eggs, fatty meat, butter and others.
* Total portion of the menu above can be adjusted to your body weight.
* Make sure there is distance between mealtime.
* Time to use the menu above is not binding, can be adjusted for the exercise in the morning.

Tips

Do not fry food, because it will cause a nutrient important for the body to be damaged, other than the saturated fat is not affected by heat to trigger the formation of free radicals that fried food.
* Limit Feed cholesterol food less than 300 mg per day.
* Perbanyak consumption of fruits rich in the vitamin. Better eat the whole fruit, because it contains more fiber.
* If you stop smoking smoker. Stop smoking increase spending bad cholesterol in the body.

Supplementation

For that you have high cholesterol levels, suplementasi recommended to help reduce bad cholesterol in your body. Suplementasi with L-Carnitine and Omega-3 is able to increase the burning of fat and cholesterol of evil in the body.

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Emiticated body does not mean fatless

The emaciated body does not mean you are not fed, " said. Jimmy Bell, a professor in the field of molecular representation Imperial College, London. Since 1994, Dr. Bell and his team had to scan more than 800 people with MRI machines to find the" mapping fat " that shows the location where people store fat in the body.

According to the data found that, of those who maintain an ideal body weight with a diet food but without the sport, tend to have a big fat in the body, even though they consider to be slim though. "The concept of the overall understanding of fat need to describe back," said Dr. Bell who studio funded by Britain's Medical Research Council (Council of Medical Research UK).

Without a clear warning, the physician fears appear incorrect assumptions from those skinny body, which they feel healthy not only because of excess body weight. The situation could reverse.

"Only because of their emaciated body does not mean they are immune from the disease or diabetes risk factors, heart disease," said Dr. Louis Teichholz, head of cardiology field Hackensack Hospital in New Jersey, USA, which does not participate in the research Dr. Bell.

Even people who have a BMI score (Body Mass Index) can show the normal fat is fat in the body. In the women in the scan by Dr. Bell and his team, as much as 45 percent with a BMI score that appeared to have normal levels of excess fat in the body. While for men, a percentage reached 60 percent.

In connection with the term called Dr. Bell as a "thin outside, fat inside (TOFI)", the results are really surprising. "The skinny people had the unique result," he said, related to the discovery of TOFI on the model of the respondents consider to be very professional and skinny slim.

According to Dr. Bell, people who fed the organs in the body can potentially become obese. They consume too much fat, high sugar food alloy and rarely exercise. But they do not eat too much. Scientists believe we naturally store fat in the abdomen, but on certain conditions, the body starts to store fat in anywhere. Most people also believe that the body's normal weight is a good indicator of health. Moreover, BMI scores were considered as a reference for reliable measurement.

"BMI will not indicate the exact location of fat, but more of a tool to measure body of clinical," he said. Toni Steer, nutrition experts from the Medical Research Council of Britain.

The doctors are not sure exactly will be in danger of fat in the body's organs, but they suspect some of these conditions can be associated with the danger of diabetes and heart disease. Theory they are fat in the body organs can disrupt the system overall body of work. Fat that the internal organs can send the wrong signal to the chemical stockpile fat in organs such as in the lives or pancreas. This condition is ultimately at risk of disruption will be insulin, type 2 diabetes or heart disease.

Experts already know that people have a body fat, which is known more active than their healthy well-slim, but less active. "They are normal weight, but less active and fit a greater risk of the disease than fat, but they are still active and fit," he said. Steven Blair, an obesity expert from the University of South Carolina, USA.

"For example, a Sumo wrestler the fat metabolism have a record better than the spectators and only a slim sit silent watch," added Dr. Blair. This is because fat in the wrestler is generally buried under the skin and does not disguise the vital organs and their musculature.

However, good news is the fat in the body organs can be burned to the sport or how to improve your diet. "Although not directly visible, but the sports and physical settings calories can be affected on the internal fat," he said. Bob Ross, an obesity expert from Queen's University in Canada.

However, because of the many factors that affect the risk of heart disease, Dr. Teichholz stated very difficult to ensure the accurate will be the danger of internal fat. "Obesity is one risk factor, but it is still quite low," added that while out on the family history of disease, high cholesterol and high blood pressure are more factors that determine the fat from internal and external.

Conclusion, if you want to fit and healthy, Dr. Bell suggests, "If you want to look skinny and slim, the only adequate diet. But if you want really healthy, the sport must become an important part of your lifestyle."

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5 Myth of Fat burned

Fitness centers have become a new trend recently for both teens and adults, both men and women in the effort to get the body of a better, more ideal. There who want to add weight, that want to establish a more muscular body, and many also want to reduce weight. But because of too much information circulating, making the emergence of myths about exercise to burn fat.

These myths include:

1. Come to the gym, cardio directly, and after 30-45 minutes through the weight training.

What's important is the cardio to burn fat, then do the most important advance, so come directly during cardio is still strong, approximately 30 to 45 minutes, then rest briefly, and then lift that can be a bonus body that is more established. I think that Is thought of 99% people who want to reduce weight. Cardio in the initial training is not burning fat as we expect. We like what we think would, in fact, is not it happens. Cardio training in the early burn blood sugar when we made up for 30-45 minutes. While cardio training load after the next even require only blood sugar. It will make us feel weak, and less energy. Weight training requires sugar, while sugar is we spend through cardio. What will happen? Protein, the body will take to be a new sugar for energy supply. And the problem of protein taken from the muscle. You want to build muscle while taking protein from muscles? That same damage to your own body. Do cardio after training load for optimal combustion. You will feel hungry after the first 10-15 minutes cardio, do continue because it marks you start burning your fat.

2. Run in Treadmill is burning the fat

If cardio is burning fat, the more hard we try, the more fat we are burned. Fleeing the same does not burn fat. The more quickly we fled, the body of energy that we need quickly, too, the blood sugar. Change of body fat into energy requires a long process, while the energy needs flee quickly, so ignore the body burn fat and even blood sugar. If blood sugar out and we are still running, then the body will be taken from the muscle protein to energy. To burn fat in your Treadmill roads fast enough alone, with a target heart rate around 65%. Do for 45 minutes every day, then your weight will drop slowly.

3. The more we sweat then the more fat is burned

Myth of the inherent strong in the minds of each of those who want to burn fat. Out that sports and sports burn fat, which is usually very hard to make them sweat so swift. This resulted in many people 'find sweat' to burn fat. When that happens how easily burn fat, we simply sleeping in the car park the car in our office, on a hot day. I'm sure once in the 10 minutes we will sweat very much. Produced by the sweat glands under our skin, sweat and its function is to maintain our body temperature. Perspiration is not a benchmark of fat burned, because when we exercise in a very cold place, of course, we will not sweat, and if that means we do not burn fat at all? Fitness is good to sweat, but do not make the benchmarks that burn fat when we perspire.

4. Weight training for muscle and the only important not to lose weight

People also ignore the exercise muscle and less concerned about the training barbel when you want to reduce weight. This occurred mainly among women. Burning fat, actually occur in our muscle cells. The more muscle we trained, the sooner we lose weight. If you want to lose weight, both men and women, should you begin to train yourself to use dumbell. Dumbell training also need energy in the muscle cells called ATP. ATP will be exhausted when we practice and the effect is we feel tired. After weight training, and we have a rest, ATP will again be produced by the body, and in fact, the making of ATP for energy is also using the fat as fuel production process. With these conditions, the weight training it can burn more fat is not at the time of exercise, but after we finished training.

5. Sit ups can make a slight stomach (Unfortunately, I can not Sit up so that my stomach is still bloated)

I often hear people say, I have doing for100x Sit up every day, but why I have not been so slim. Sit up is a pointless exercise is to practice abdominal muscles, there is no relation at all with fat in the abdomen. Muscle and fat are two different things, Sit-up does not burn fat in the abdomen. Imagine that fat people are successful and thin, and his cheek, which took a slight fat. Are these people train him cheek?

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How is your ideal weight

how is my ideal weight? I hear that question every day when providing consultation about the management of body weight. I am attending high, about my weight, is ideal or not? How much weight should I? Or my fitness training, but why my weight when I want to ride it down? Meanwhile, other people say, I do fitness but my weight down, not up? In fact, the problem is simple polemic in the segregated world of fitness.

Actually in the fitness world, NO ideal body weight. If we follow the old rule of thumb that the body be reduced 110, for example, so we 170cm height, weight 60kg us, it will become too skinny? Weight is not made to find a benchmark that the ideal weight. The majority of our body consists of fat and muscle. Two things that determine our weight. Muscle increases or decreases, we will be heavily affected, as well as increased or reduced fat, weight, we would also be affected. The difference is fat is not healthy and fat can not give what we form the body assume the 'beautiful'.

To find out the ideal body weight, the benchmark is the recommended form of a body that we see through a mirror. That early stage that we should do. We arrive satisfaction of our body? Is my stomach is still too much fat? Is my arm is too fat?

Many people still can not accept the view like this, and still compel asked how Weight MY IDEAL? I had experienced with the high I still like this, I was 61kg heavier, with very little fat, and my body enough plasticity ideal, but I also had my weight 61kg as well, with the fat that is very much my pants so hard buttons. High same, the same weight, namely 61kg, but two different conditions. The one ideal and one that does not. There is still called the ideal weight? The answer is NO.

In addition to considering the mirror, we can also calculate the amount of fat in our body by using various tools. As an example is to use fat monitor. The normal rate of fat for men is 15-20%, while women 20-25%. The rate of fat that can be said that can make a good body shape is more than 10-15% for man and 15-20% for the woman.

Fitness to practice body is to establish two things: reduce the amount of fat, and increase the amount of muscle. Will increase muscle weight increases, our body shape more. Fat reduced body weight will be down we will be shaped. If for example, increases muscle 1kg, while 1kg of fat decreased, the size of our pants will be reduced, although at the top of the scale, weight, we have not changed. So for that we want to have the ideal body, do not know the numbers on the scale because of many factors that can make the weight change.

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The secret of weight loss with 2 times training method a day

You must do is practice 2 times a day for 2 days, then rest for 2 days. do regularly for a month and you will get satisfactory results.

Exercise your will consist of 2 types of exercises:

* Training in the morning, a variety of cardiovascular exercises such as the energetic 45-60 minute walk in the Treadmill with speed up to speed with how the intense breathing, but do not forget to make heating and cooling session on your training.
* Training at the afternoon, do cardiovascular exercise sessions with a more relaxing, such as 25-45 minutes with running speed, is relaxed, but not too slow, enjoy the exercise in the afternoon.


Do it the exercise for 2 days, then take the third and fourth days to relax and feel the benefits in a month.

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Another Tips Besides Diet for Weight loss

Tips and tricks for weight loss in addition to diet:
1. Drinking the warm of water
Changing body temperature, with drastic way drink warm water can speed up metabolism and burn more calories.

2. Consumption of Aloe vera
Aloevera has the special property to reduce weight. Aloevera consume approximately 25-50 cc per day, 30 minutes before eating, can help restore blood sugar. Aloevera can also reduce the absorption of fat to the body by way hamper the enzyme lipase, substances in the body, the duty to construe the fat cells into the alimentary tract.

3. Many drinking water
Water can make the body burn fat so smoothly. Each chemical reactions in the body, such as the decomposition of body fat, always require water. You should drink 8-10 glasses of water per day to support this process. Rather, the amount of water that is needed is 0.66 ounce of weight. Example: body weight by 75 kilograms require water 50 oz = 5 L of water (10 oz = 1 Liter). Water can also make a full stomach, so ease of appetite.

4. The form of muscle to comment Calories
Although not easy to increase metabolism, but we can burn calories by forming a network muscle. The process is the establishment of the muscle is a sport for fat burning. Plus the network of muscles that need more calories to function.

5. looking for opportunities Sports
Outside the sports routine, we can burn more calories with the initiative to move more. Such as using the stairs from the hoist, do some homework themselves as tidy rooms or more car parking.

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The Ultimate Weight Solution

Phil McGraw, Ph.D., writing about The Ultimate Weight Solution: The 7 Keys to Weight Loss Freedom. By following these steps, he believes the opportunity you lose weight (and remain slim in the circumstances) is 80 percent, while if you use prescription diet normal scope only by 5 percent.

Seven key is effective:
1. The reasoning is correct (Self-control). Change your mind bad until you feel better only in the liver.
2. Controlling the cure (emotional-control). Understand and complete your emotional problems are still associated with the food.
3. No environmental foil (External-control). Create an atmosphere of home and work that supports your progress.
4. Fun food and eating habits of impulsive (Habit-control). Discover the habits that destroy yourself in and learn to eat because they need, not because they want to.
5. Response high, high nutrition (food-control). Reduce weight without count calories, measure body, or keep in mind the list of foods.
6. sports (Body-control). Burn calories with exercise-training simple.
7. Support around (the Social-control). Located between people with the same thoughts with you can increase motivation.

The Ultimate Weight Solution is recommend consumption of protein, carbohydrate and fat intake in the ideal.

The prescription is 3 dish of protein and 2 dish low-fat milk and manifestation fillet, poultry, fish and shellfish, vegetables, eggs, cheese, low-fat, and skimmed milk. For your daily carbohydrate, 3 serve food made from flour, 2 dish of fruit, and 4 vegetables. You are allowed to eat a fatty food daily - vegetable oils made from olive or canola, oil is also made from fish or nuts.

Rather than count the grams, points, calories ... According to Dr. Phil, better for your plate into four sections and add the appropriate portion of each part: on the one part protein, flour in the next section, and the remaining half filled with low-calorie foods, fruits rich in fiber and vegetables .

Do not forget 8-10 glasses of water each day for the metabolic process more smoothly.

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Weight Revealed

Who says weight can not be revealed? In principle, weight would be reduced, once it is a genetic factor. Genetic factors that influence obesity, has only a portion of 40 percent. As more influenced by the environment, eating patterns, lifestyle and Feed and calorie expenditure in the body.

This was off. John Casay Chandrawinata, MND SpGK. from the hospital. St. Borromeus when found on the workshop, titled 'The Fat Block Shape Your Life', on Tuesday (8 / 5). "No person can not lose weight, if it happens that there is a pattern of eating and exercise are doing," he said.

According to him, if we can reduce weight or prevent obesity, the risk will decrease disease large. About 50 percent of the disease can be decreased if we reduce the weight. Because generally someone over the age of 30 years experienced a decrease in body burning, it automatically increase the risk of obesity. While the age of 23 years to increase the weight that recommended no more than 5 kg of weight before.

John added by doctors, some of the characteristics of food that needs to be fixed so that the weight of them intact; diets that low-fat, low calorie and high fiber. Feed calories per day earn between 1,300 to 1,500 calories. "Eating breakfast regularly, not because the busy breakfast and then left. Do not forget to do sports regularly, and balanced weight periodically," he said.

In order not to upset calculate calories per day in, you can follow the example of the ideal pattern, which is recommended by doctors following John. However, this is only an example, basically we can consume any origin we know whether the food consumed adequate nutrition needs Feed or not.

For example ...

Morning: It is recommended eating porridge chicken without skin with a little cracker. Or two pieces of bread with jam and fruit thin boiled egg. And if you can also complete the milk is low in calories.

To morning snack: One-size fruit is a stew or sweet potatoes or bananas.

Lunch: white Rice mugs starfruit, plus a one-piece pepes chicken breast without the skin and a small cup vegetable acids.

Afternoon snack: chocolate banana bread content.

Night: white Rice mugs one plus one share of starfruit are rawon beef without the fat with one extra bean sprouts and fruit grilled shrimp crackers.

Night snack: a fruit or a glass of milk.

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6 way to Weight Loss

For most people, reduce the weight problem is not easy. There are various ways that offered various parties. We need to understand that the most fundamental in the weight-loss program combines a fixed income between energy or food or energy expenditure with the sport.

You need to make permanent changes in behavior and determine how the changes that must be made permanent. For that, follow the following:

1. Make Commitment

Decreasing weight permanently takes time and effort. This need the focus and commitment throughout life. Make sure that Ana is ready to make changes and make sure that your self is correct.

No one can lose weight. In fact, it is pressure from outside, although it from the nearest person you had to make everything worse.

When you start to change this, try to settle the other issues. To focus on programs clearly need energy. So, make sure that if you do not switch the focus.

2. Look for emotional support

You are only able to help with the success of this program on responsible behavior is expected. However, it does not mean everything must be their own. seek moral support from a spouse, family and friends.

Look for people who really put the attention on you and can provide support. They are expected to you consistent with all the changes that would be run.

3. Make goals realistic

When you start considering what you expect from planning meals and exercise, which would be run, try to realistic. Weight decreased slowly but surely. Set a goal to decrease half the weight of up to one kilogram per week. For that, you need to burn 500 to 1000 calories more than the consumption that you enter.

Reduce weight quickly, you also remove the water network and the muscle, not fat. Set process goals, such as sports as a regular set of results as a destination (for example, down to 25 kg).

Change-process-habit is the key to the decreasing weight. And make sure that goal is really realistic, specific, measurable. For example, you will walk 30 minutes each day, five times a week.

4. Enjoy Healthy Food

Adapting to this new program means that you are aware Feed reduce the total calories. This does not mean lower taste, satisfaction eat.

You can start with the food-filling but healthful food, berakalori low as fruits, vegetables, and nuts.

5. Active and staying move

Not just a diet change your weight. While exploring the calories of food per week eat up to 3,500 calories (half a kilogram), you need to walk for thirty minutes every day for five times in a week. This will increase the weight decrease.

Basically, the purpose of sports on burning calories, although there are other benefits that are also good. And how many calories you burn depends on the frequency, duration and intensity of activity.

One of the best ways to remove fat is to keep doing aerobic exercises such as running more than 30 minutes. If possible each day.

Although regular aerobic schedule is the best way reduce weight, the extra activity will help burn calories. Daily lifestyle you can to take advantage of that, for example by trying to choose the stairs from the hoist. Or when the bicycle home office, rather than use the car.

6. Change lifestyle

Is not enough only with healthy eating and exercise for several weeks or months. You must enter the program changes behavior. Start by considering matters such as the type of food consumed, rest, work, and other habits that do not support. Discard all that and start with the new program.

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Diet programs that are safe

Do you feel the excess weight? Various ways to lose weight quickly and offered many practical to you, both on television ads, mass media and on leaflets distributed in the streets. Bids are very them to arouse the dream ideal body weight. You promised to decrease the weight very much, even can reach 5-10 kg or more in one week. To find out if your excess weight or not, can be calculated with the formula Ideal Body Weight (BBI): 90% (Height-100), the formula is applicable to have high body> 150cm for women and> 160cm for men. If your body <150cm for women and <160cm for men, the formula is BBInya: TB-100. The normal weight ranges between 10% above the BBI and 10% below BBI. If your weight is over 10% of BBI, including the overweight category or excess weight. Be careful with the ad program, which is not guaranteed. Purpose liver weight loss, if without considering the effects that may be caused not you will experience a fatal disruption of health. If you lost weight rapidly without reducing calories Feed and do not exercise or sports such as offered around you need to be studied further. What reduced the fat in the body or liquids that indeed there are approximately 60% of our entire body. Reduction in body fluids will had a very bad for health, can cause dehydration that in severe degrees can lead to death. The main source of energy for our body is carbohydrate. Carbohydrate in the body will be described in a simple form, one is in the form of glucose. Glucose is used for energy metabolism and body activity. Brain, we also need energy and energy sources that can be used by the brain is glucose. If the body does not get enough glucose suplay, there will be splitting fat. Results rupture of fat is used for alternative energy for the body. But the brain can not use the energy that comes from the splitting of body fat. So, if we lack of glucose, the brain does not automatically get supply energy, and of course this will hamper the work function of the brain. According to the advice of health, decrease the weight of a secure order not to cause bad effects for the body is 0.5 kg in a week or about 2 kg in a month. Decrease west body little by little more secure, not damage the function of the body work organs, and more can be maintained. Decreased too much in a short time, the network will damage the body and tend to yoyo syndrome. Yoyo syndrome, namely increased weight after the decline of the so fast, can increase more than the weight back. Lost weight of 0.5 kg in the week this can be obtained by reducing the energy of 500 Feed KCal a day in total energy needs from you. So if in a day reduced for 500 KCal, the week will occur in the reduction of energy as much as 3,500 KCal. This amount, if converted, equivalent to 0.5 kg of body fat, because fat provides energy for the body of 7 grams per KCal. In principle, you should consider the balance of good food Feed carbohydrate, protein, fat, vitamins, minerals and water, and improve consumption vegetables and fruits. So that you can do with the diet should be safe to consult experts on nutrition. Nutrition experts will help you to calculate the calorie needs and determine the right type of diet that you can achieve ideal body weight.

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