- Hermina Bekasi<\/a><\/li>
- 24 January 2024<\/li><\/ul><\/div>
Not Just Dieting, Check Body Composition for Successful Weight Loss<\/a><\/h3>
Nowadays, the dream of having a body goal does not only happen to women, but is also dreamed of by men, both teenagers and adults. Often the way to achieve body goals is through the wrong diet, such as being willing to endure hunger for hours and even consuming diet supplements. \n\n To get an ideal weight and a proportional body, Friends of Hermina need to know body composition so that no bad side effects occur in the long term. Losing weight in the right way will make the body healthier. Weight loss based solely on the number on the scale can be misleading, because the scale cannot differentiate between weight from body fat and weight from muscle. By conducting a body composition analysis when carrying out a weight loss program, you can see important changes in body composition that ordinary scales cannot. Our body is made up of five different things which are as follows: \n\n 1. Water \n\n Nearly 60% of our body consists of water. Total water in the body is divided into two, namely Extracellular Water (ECW) or the water content outside the cells and Intracellular Water (ICW) or the water content inside the body's cells. Water is the main ingredient for body cells which helps regulate the body's internal temperature, strengthens muscles, etc. Water levels in the body will naturally fluctuate during the day and night. Eating large portions, drinking alcohol, menstruation, illness, exercise can affect a person's hydration level. \n\n 2. Bones \n\n Bone density has its own weight. However, the development of the weight as well as the density will \n\n stops at age 30 and after that the weight and bone density will decrease slowly. Exercise and increasing muscle mass are known to be associated with stronger and healthier bones. Although bone structure is unlikely to change in a short time, it is important to maintain bone health with a balanced diet and lots of exercise. \n\n 3. Body Organs \n\n Body organs such as the brain, intestines, lungs, heart, kidneys, blood vessels, and bile should have a fixed weight as a sign of healthy body condition. So if you want to get a body \n\n proportionally, the weight of the organs of the body is not an appropriate target for reduction. \n\n 4. Muscles \n\n Muscles function as a determinant of the body's functional strength. Higher muscle mass will increase the metabolic rate and can prevent disease and falls. A person who has a higher amount of muscle mass will burn more calories at rest compared to someone with a lower muscle mass. Therefore, muscle mass is recommended to be maintained and needs to be done to increase. As we age, we lose muscle mass and are more prone to falls, so the decline in muscle mass is best prevented or slowed by increasing physical activity. \n\n 5. Fat \n\n There are two types of body fat, namely subcutaneous fat (the layer of fat under the skin) and visceral fat (fat that surrounds and protects the abdominal organs). Fat functions as body protection, a source of energy reserves, carries fat-soluble vitamins, makes certain hormones, and functions as a building material for cell membranes. A high body fat percentage is a risk factor for chronic diseases such as diabetes, high blood pressure and heart disease. If you want to get a proportional body shape, you must reduce your body fat percentage. \n\n In undergoing a diet program to achieve the body goals that need to be reduced is to reduce fat mass, not total body weight in order to get a healthy and proportional body. \n\n How To Assess Body Composition? \n\n The way to assess body composition is by using a tool called Bioelectrical \n\n Impedance Analysis (BIA) which works using electrodes. The electrode signal will propagate in the body. Inspection using this tool is a simple and easy inspection. Hermina's friends only need to stand on a scale that already has an electrode and the results will be known immediately. \n\n BIA not only assesses body fat content but can also analyze needs \n\n basic metabolism of the body. The body composition value obtained can determine the amount of energy and amount of food that can be consumed in one day. \n\n \n<\/p><\/div><\/div><\/div>
<\/a><\/div>- Hermina Grand Wisata<\/a><\/li>
- 02 October 2023<\/li><\/ul><\/div>
Here's How to Overcome Hypertension with the DASH Diet, What is the DASH Diet?<\/a><\/h3>
Hypertension or high blood pressure is a condition when the systolic blood pressure rises by more than 140 mmHg and the diastolic blood pressure rises by more than 90 mmHg on 2 different measurements in a clinic or hospital, under restful conditions. Hypertension puts people at greater risk of heart disease, kidney failure and stroke. Based on the Basic Health Research (Riskesdas) of the Republic of Indonesia in 2018, the incidence of hypertension in Indonesia reached 34.1%. One of the therapies for hypertension is lifestyle changes including diet and physical activity. A diet that can be applied to hypertensive patients is the DASH diet. \n\n DASH diet, what kind of diet? \n\n The Dietary Approaches to Stop Hypertension (DASH) diet was first developed in the 1990s. Research by the National Institute of Health (NIH) found that dietary intervention alone can reduce systolic blood pressure by about 6-11 mmHg. This effect was seen in patients with hypertension as well as normal blood pressure. \n\n The DASH diet prioritizes the consumption of vegetables and fruits, lean meat and dairy products, and micronutrients in the daily diet. The DASH diet also recommends reducing sodium intake to 1500 mg/day or the equivalent of ¾ teaspoon of salt. There is strong evidence of an association between high salt/sodium intake and increased blood pressure. Avoid consumption of high-salt foods, such as soy sauce, prepared foods, and processed foods, such as high-salt breads and cereals, and reduce the addition of salt when preparing food or during meals. The DASH diet emphasizes the consumption of fresh and minimally processed foods. \n \nLet's take a closer look at the nutrient recommendations based on the DASH diet: \n\n Carbohydrates in the DASH diet include green leafy vegetables (kale, broccoli, spinach, mustard greens), whole grains (oats, wheat), fruits with a low glycemic index, and nuts. Fats are divided into good fats and bad fats. Good fats prevent inflammation, are a source of essential fatty acids, and promote overall health. Good fats can raise HDL and lower LDL when consumed in moderation. Sources of good fats include olive oil, avocados, nuts, flax seeds, fish rich in omega-3 fatty acids (e.g. mackerel, salmon). Bad fat sources include margarine, vegetable butter, partially hydrogenated vegetable oils, commonly found in ultra-processed foods (biscuits, ice cream, packaged foods), which can increase LDL levels that trigger plaque formation in arteries. Fats recommended in the DASH diet are good fats. Proteins in the DASH diet include plant-based proteins such as beans, soy products, and whole grains, and animal-based proteins including lean meats, low-fat dairy products, eggs, and fish. Processed or cured meats are not recommended as they can cause hypertension and also contain carcinogens. \n\n The DASH diet also includes certain foods rich in potassium, calcium and magnesium as these nutrients prevent endothelial dysfunction and promote relaxation of vascular smooth muscle. Potassium source foods include bananas, oranges, avocados and spinach. Calcium can be found in dairy products and green leafy vegetables. Magnesium is obtained from whole grains, leafy vegetables, nuts and seeds. \n\n Serving/portioning guidelines on the DASH diet are as follows: \n1. Vegetables: about 5 servings per day \n2. Fruit: about 5 servings per day \n3. Carbohydrates: about 7 servings per day \n4. Low-fat dairy products: about 2 servings per day \n5. Lean meat products: about 2 servings or less per day \n6. Nuts and seeds 2-3 times per week 7. \n\n The DASH diet is a nutrition-based approach to prevent and control hypertension. However, it is not limited to people with hypertension, the DASH diet has also been studied to have benefits in helping reduce blood sugar, triglycerides, LDL, and insulin resistance. The DASH diet is also associated with the prevention and management of chronic heart failure. The most important thing about the DASH diet is that it requires lifestyle changes and adopting a healthy diet. Implementation of the DASH diet needs to be monitored by a health professional to optimize the benefits of this diet. \n<\/p><\/div><\/div><\/div>
<\/a><\/div>- Hermina Tangerang<\/a><\/li>
- 16 November 2022<\/li><\/ul><\/div>
Diet Tips for People with Type 2 Diabetes Mellitus<\/a><\/h3>
Diabetes is a group of metabolic diseases with the characteristic hyperglycemia resulting from defects in insulin secretion, insulin action, or both of them. Here are some diet tips for diabetics.. \n\n \n\n Diet Goals: \n\n \n Short term goals: eliminate DM complaints, improve quality of life, and reduce acute complications. \n Long-term goal: prevent and delay the progression of complications of microangiopathy and macroangiopathy \n Ultimate goal: reduce the morbidity and mortality of DM \n \n\n \n\n Prinsip Diet : \n\n \n The number of calories is determined according to age, gender, weight, TB, daily activities, and body condition. \n Limiting added sugars, such as granulated sugar, brown sugar, rock sugar, and honey \n Consume enough protein as needed. \n Limit your intake of saturated and trans fats. \n Consume enough fiber. \n \n\n \n\n Recommended Food Ingredients: \n\n \n Protein sources:\n\n \n Animals: lean meat, skinless chicken, fish, eggs. \n Tempeh, tofu, oncom, and nuts (mung beans, red beans, and soybeans) \n \n \n Low-cholesterol eggs or egg whites \n Vegetables: kale, leaf beans, oyong, cucumber, tomatoes, water squash, cauliflower, radishes, mustard greens, lettuce, celery, and eggplant. \n Fruits or juices: Siamese oranges, apples, papaya, melon, guava, salak, watermelon, and star fruit \n Low-fat milk \n \n\n \n\n Restricted Food Ingredients: \n\n \n Rice, steamed rice, porridge, wheat or white bread, pasta, corn, potatoes, sweet potatoes, and taro, oatmeal, cereals, noodles, sticky rice, and macaroni are all carbohydrate sources. \n Limiting added sugars, such as: granulated sugar, brown sugar, rock sugar, and honey \n Animal protein sources high in saturated fat (corned beef, sausage, sardines, brain, offal) \n Fruits: pineapple, grapes, mango, soursop, banana, avocado, sapodilla \n Full milk (full cream), cheese, and mayonnaise \n Fried foods and those that use thick coconut milk \n \n\n \n\n Avoided Food Ingredients: \n\n \n Sugar, brown sugar, rock sugar, honey \n Sweet foods and drinks include: shredded beef, beef jerky, cake, sweet cakes, lunkhead, tarcis, syrup, sweet jam, chocolate, candy, sweetened condensed milk, soft drinks, and ice cream. \n Preserved fruit such as candied fruit or canned fruit. \n Drinks containing alcohol \n \n\n \n\n \nHow to Set a Diet: \n\n \n Eat according to the amount and distribution of foods that have been determined in the diet list, especially for patients who use insulin or anti-diabetic drugs. \n To get a variety of menus, use the exchange list. \n Increase the consumption of vegetables and fruit. \n Maintain a disciplined diet to achieve a healthy weight. \n \n\n \n\n Things that need to be considered : \n\n \n Besides dieting, do regular exercise. \n Be aware of the possibility of hypoglycemia.\n \n Hypoglycemia is a condition when the sugar level in the blood is below normal. Hypoglycemia that is treated too late can result in loss of consciousness, seizures, and permanent brain damage. \n \n \n \n\n \n\n Symptoms of Hypoglycemia: \n\n \n Easily hungry \n Difficulty concentrating \n A cold sweat \n Heart beat \n Dizzy \n Weak \n The eyes are dizzy. \n \n\n \n\n Balance it with exercise. \n\n Physical exercise is one of the pillars in the management of type 2 diabetes. Regular physical exercise program: 3-5 days a week for 30-45 minutes, or a total of 150 minutes per week. Physical exercise, apart from maintaining fitness, can also reduce body weight and improve insulin sensitivity, thereby improving blood glucose control. \n\n For people with diabetes, you can do light exercise, such as walking, fast walking, swimming, or cycling. \n<\/p><\/div><\/div><\/div>
<\/a><\/div>- Hermina Kemayoran<\/a><\/li>
- 10 September 2021<\/li><\/ul><\/div>
Diet in Diabetes Melitus<\/a><\/h3>
<\/p><\/div><\/div><\/div>
<\/a><\/div>- Hermina Medan<\/a><\/li>
- 17 May 2021<\/li><\/ul><\/div>
Foods To Help Lower LDL Cholesterol<\/a><\/h3>
<\/p><\/div><\/div><\/div>
<\/a><\/div>- Hermina Purwokerto<\/a><\/li>
- 10 April 2021<\/li><\/ul><\/div>
Maintain Weight, The Key to Controlling Diabetes<\/a><\/h3>
<\/p><\/div><\/div><\/div>
<\/a><\/div>- Hermina Padang<\/a><\/li>
- 10 December 2020<\/li><\/ul><\/div>
Preventing Complications of COVID-19 for Diabetics<\/a><\/h3>
Diabetes Mellitus or diabetes is a disease wherein the blood sugar levels are high because the body cannot release or use insulin. \n\n Insulin is a hormone made by the pancreas, which is the main substance responsible for maintaining blood sugar levels. Insulin causes sugar to move into the body's cells so that it can produce energy or be stored as energy reserves. \nTypes of Diabetes \nIn general, diabetes can be divided into two types, namely type 1 and type 2 diabetes. \n1 Type 1 diabetes \nOccurs because the patient's immune system attacks and destroys the pancreatic cells that produce insulin. This results in an increase in blood glucose levels, resulting in damage to body organs. Type 1 diabetes is also known as autoimmune diabetes. The triggers for the onset of this autoimmune state are still not known with certainty. The strongest suspicion is that it is caused by genetic factors from the patient who are also influenced by environmental factors. \n2. Type 2 diabetes \nIs a type of diabetes that occurs more often. This type of diabetes is caused by the body's cells becoming less sensitive to insulin, so the insulin produced cannot be used properly (resistance of the body's cells to insulin). About 90-95% percent of diabetics in the world suffer from this type of diabetes. \nApart from the two types of diabetes, there is a special type of diabetes in pregnant women called gestational diabetes. Diabetes in pregnancy is caused by hormonal changes, and blood sugar will return to normal after pregnant women undergo labor. \nDiabetes Symptoms \nType 1 diabetes can develop rapidly within a few weeks, even days. Whereas in type 2 diabetes, many sufferers do not realize that they have had diabetes for years, because the symptoms tend to be non-specific. Some of the characteristics of type 1 and type 2 diabetes include: \n Often feel thirsty. \nFrequent urination, especially at night. \n Often feels very hungry. \n Loss of weight for no apparent reason. \nLack of muscle mass. \nThere are ketones in the urine. Ketones are a byproduct of the breakdown of muscle and fat due to the fact that the body cannot use sugar as an energy source. \nLeasy. \n Blurred vision. \n Wounds that are difficult to heal. \nFrequent infections, for example in the gums, skin, vagina, or urinary tract. \nSeveral other symptoms can also be a sign that someone has diabetes, including: \n Mouth dry. \n Burning, stiffness, and pain in the feet. \n- Itching. \nErectile dysfunction or impotence. \n Easily offended. \nHave reactive hypoglycemia, which is hypoglycemia that occurs several hours after eating due to excessive insulin production. \n The appearance of black spots around the neck, armpits, and groin, (acanthosis nigricans) as a sign of insulin resistance. \n\n Risks of compiling COVID-19 in people with diabetes \n\n People who have diabetes will not increase their risk of getting COVID-19. However, if you are infected with COVID-19, you will be at risk of experiencing severe symptoms and require special treatment in the hospital. \ndiabetes must be more vigilant against COVID-19 infection. Here are ways that sufferers can do to avoid corona virus infection and its complications. \n\n How to Prevent Complications of COVID-19 in Diabetes Patients \nDiabetes is a comorbid disease. If you have this disease and are infected with COVID-19, you will be at risk for developing severe symptoms. Therefore, do prevention strategies as early as possible. \nThere are two important things that can be done, namely \n1. As much as possible avoiding COVID-19 infection \n2. Control blood sugar. \nTo prevent yourself from being exposed to COVID-19, try not to leave the house except for very important things and carry out various health protocols. For example, if you have to leave the house, use a mask, wash your hands regularly, and keep your distance. \nMeanwhile, to control blood sugar, there are four things you can do. These four things are commonly known as the four pillars of diabetes mellitus management. What is that? \n1. Education \nThe first thing you have to do is to learn various things related to diabetes. What foods can increase blood sugar and what do not, what exercise you should do and what the duration of your exercise needs, etc. \n2. Diet \nDiet adjustments are intended to help keep blood sugar levels from rising. \nBasically, the food needs for diabetics are almost the same as the needs of the general public, namely balanced nutrition and according to nutrition. You just have to continue to be disciplined in maintaining food and counting the quality and quantity of calories that have been consumed. \nCut down on foods that have a high glycemic index, such as bread, rice, potatoes, and especially sodas and sugary drinks because this intake can increase. \n<\/p><\/div><\/div><\/div>"); $('#div_next_link').html(" <\/span>");
- 10 December 2020<\/li><\/ul><\/div>
- 10 April 2021<\/li><\/ul><\/div>
- 17 May 2021<\/li><\/ul><\/div>
- 10 September 2021<\/li><\/ul><\/div>
- 16 November 2022<\/li><\/ul><\/div>
- 02 October 2023<\/li><\/ul><\/div>
- 24 January 2024<\/li><\/ul><\/div>