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Breakfast is the fuel that keeps you charged for the whole day as being the most important meal of the day. You must pay attention to the food you are eating in your breakfast. The food you eat your breakfast supplies energy your system and keeps you full for the day.

in your breakfast
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It is a big struggle to control your food cravings and satisfy your taste buds at the same time. Your breakfast should be healthy enough as it’s the starting meal of the day. However, some foods are very beneficial as well as fulfilling to your stomach through which you can enjoy your breakfast without any guilt.

HEALTHY RECIPES YOU SHOULD HAVE IN YOUR BREAKFAST

Here, we present the easiest healthy recipes which you can enjoy your breakfast every day;

1. OATS UTHAPPAM

in your breakfast
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Oats Lovers, there is one more delicious food that you can have with your oats- Oats Uthappam. This is an ideal combination for the first meal of the day. It reduces bad cholesterol, prevents constipation problem as well as manages your blood pressure and sugar levels. What you all require is-
100g uncooked oats, 100g of Rava, 150g of curd, 100g of chopped capsicum, tomatoes, 2tsp green chili paste, 8tsp of olive oil and salt according to your taste.
INSTRUCTIONS to be followed;
Mix well the oats, veggies, chili paste, salt into the curd so that the batter can become semi-liquid. Add 1/2tsp of olive oil on a semi-hot pan. Then pour the batter you made into the pan and spread it around just like a dosa. Once the one side of the uthappam gets browned, flip to the other side and roast until it gets golden brown and then enjoy your dish.

2. SPROUTS POHA

in your breakfast
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Sprouts Poha is healthier than potato Poha as sprouts are rich in proteins, vitamins, and fiber. It helps in detoxifying your body and cleanses out impurities from your body. What you all need is-
1 ½ cup of Poha, 1 ½ cup of boiled sprouts, 1tsp of oil, 1/2cup of chopped onions, 1/2tsp of mustard seeds, 1/2cup of turmeric powder, 1tbsp of lemon juice, 1tbsp of sugar, salt and green chilies according to your taste.
INSTRUCTIONS to be followed;
You need to do is heat the oil in a non-stick pan and then add mustard seeds. After that add onions and chilies and let them fry till it gets a little brown. Then add sprouts to it and fry for 2-3mins. Add and mix well the turmeric powder, salt, and sugar for a minute. Then pour 1/4cup water and allow it to cook for 1-2mins. At last, add Poha and lemon juice and mix well and let it cook for few mins. Now just enjoy your healthy Poha.

3. MASALA EGG WHITES SCRAMBLE

in your breakfast
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Scramble is healthier than an omelet. Egg whites are being the best source of carbs-proteins. This is the best dish which you can have for breakfast and even for an evening snack. What all you need is-
8 egg whites, ¼ chopped red and yellow bell pepper, ½ chopped onion and garlic, a pinch of chili powder and salt, 1/2cup of cooked rice according to your taste, 1 slice of grated cheese.
INSTRUCTIONS to be followed;
Mix all the egg whites with pepper, chili, salt, onion, and garlic. Then take a cooking pan and add few drops of oil. Now mix the scramble in the pan and add cheese. You want you can sprinkle some cooked rice and serve.

A person is considered obese if there body mass index of over 30. Approximately 3.4 million adults die every year as a result of being of the most obese countries which causes a major risk of noncommunicable disease. The increase in obesity has been moderate but fixed across the globe, with the latest estimate suggesting billions of the most obese countries all over the world. That is double the rate that existed 20 years ago. All data comes from the latest report from the World Health Organization (WHO).

THE MOST OBESE COUNTRIES ALL OVER THE WORLD

What are common health consequences of overweight?

Raised BMI is a major risk factor for noncommunicable diseases such as:

cardiovascular diseases (mainly heart disease and stroke), which were the leading cause of death in 2012;
diabetes;
musculoskeletal disorders (especially osteoarthritis – a highly disabling degenerative disease of the joints);
some cancers (including endometrial, breast, ovarian, prostate, liver, gallbladder, kidney, and colon).
The risk for this type of non-communicable disease would rise, which further increases the BMI unfortunately.

How to check out BMI

WHAT IS BMI?

BMI (body mass index) is a measure that adults can use to see if they are a healthy weight for their size.

What is a healthy BMI?

For most adults, an ideal BMI is in the 18.5-24.9 range. If your BMI is higher than 25, you weigh more than is ideal for your height.

BMI Weight range
Below 18.5 Underweight range
18.5 – 24.9 Healthy weight range
25 – 29.9 Overweight range
30 – 39.9 Obese range

To work out your BMI:
Divide your weight in kilograms (kg) by your height in meters (m), then divide your answer by your height again to get your BMI For example, if you weigh 70kg and you are 1.75m tall, divide 70 by 1.75. The answer is 40. Then divide 40 by 1.75, which gives 22.9, which is your BMI.

20 Most Obese Places in the World

1. Samoa
2.Nauru
3.Cook Islands
4.Tokelau
5.Tonga
6.Samoa
7.Palau
8.Kiribati
9.Marshall Islands
10.Kuwait
11.Saint Kitts and Nevis
12.Micronesia
13.The Bahamas
14.Barbados
15.Belize
16.Qatar
17.Egypt
18.United States
19.Saudi Arabia
20.Bahrain

20 Least Obese Countries in World

1.Ethiopia
2.Bangladesh
3.Nepal
4.Eritrea
5.Madagascar
6.Vietnam
7.The Democratic Republic of the Congo
8.India
9.Cambodia
10.Afghanistan
11.Burkina Faso
12.Niger
13.Laos
14.Timor-Leste
15.Chad
16.Burundi
17.The central African Republic
18.Zambia
19.North Korea
20.Burma

How can overweight and obesity be reduced?

Overweight and obesity, as well as their related noncommunicable diseases, are largely preventable. Most of the supporting environment and locals are very serious in shaping up the people’s choices, by making their choices of eating healthy foods and doing regular physical activities with the easiest choices which are the most accessible and affordable one and therefore, it will prevent the overweight and obesity in the people.

At the individual level, people can:

limit energy intake from total fats and sugars; enlarge the intake of fruits and vegetables, legumes, also the whole grains and as well as nuts; and also indulge themselves in regular physical workouts for 60 min every day for children and 150 min workout sessions in the week for adults. The only responsibility of everyone will only affect only where people have to work out to have a healthy body and lifestyle. Therefore, at the societal level, it is important to support individuals in following the recommendations above, through sustained implementation of evidence-based and population-based policies that make regular physical activity and healthier dietary choices available, affordable and easily accessible to everyone, particularly to the poorest individuals. An example of such a policy is a tax on sugar-sweetened beverages.