DietDiet sa sa Tuwina ng Tuwina ng

Katawan ay Katawan ay SumiglaSumigla

Ano nga ba ang Diet ?

Prutas

Gulay

Karne

Isda

Pag-ehersisyo

Healthy Diet

BALANCED DIET EHERSISYO

BALANCED DIET• Ang Balanced Diet ay tumutukoy

sa tamang dami ng pagkain at inumin ating kakainin na magbibigay ng sapat na nutrisyon at enerhiya para sa pagpapanatili at pagpapalakas ng mga cells, tissue at organ sa ating katawan.

Healthy Diet• Ang Healthy Diet ay tumutukoy sa

pagpapanatili sa isang maayos na kalusugan.

• Ito’y tumutukoy sa tamang dami ng nutrisyon na makukuha sa iba’t ibang pagkain. Ito’y mahalaga sa pag-iwas sa mga chronic diseases tulad ng: obesity, heart diseases, diabetes at cancer.

Components of Balanced Diet

• Carbohydrates

• Fats

• Proteins

• Vitamins

• Minerals

• Fibre

• Water

CarbohydratesCarbohydrates ito ang pinagkukunan ng enerhiya ng katawan. Ito’y mayroong dalawang uri:

Simple carbohydrates (sugars)Ito’y nagtataglay ng maraming enerhiya para sa mga biglaang gamit ngunit wala itong ibang taglay na nutrisyon.

Complex Carbohydrates (starches)

Ito’y ay isa sa pinagkukunan ng enerhiya ng katawan na madaling naitatago para sa biglaang gamit sa mga muscle. Ang mga starchy na pagkain ay nagtataglay din ng bitamina, minerals, at fiber.

CarbohydratesMga Pagkaing Nagtataglay ng Carbohydrates

Fruit Breads Biscuits Rice

CerealsPasta Root vegetables

Potatoes

FatsFats ito’y pinagkukuhanan din ng enerhiya ngunit nagagamit lamang ito kapag mababa ang supply ng carbohydrates sa katawan.ang fats ang nagbibigay enerhiya na kailangan natin upang magkaroon ng lakas sa isang gawain.

Mga Pagkaing Nagtataglay ng Fats

Butter

Cheese Cooking oil

Cakes

Meat

Cream

ProteinsProteins ito’y ginagamit para magsaayos ng sirang tissue. Ito rin ay pinagkukunan ng enerhiya kapag ang carbohydrates at fats sa katawan ay mababa. Isa ito sa pinakamahalagang nutrisyon sa mga taong nagpapalaki at nagpapalakas ng muscle.

Mga Pagkaing Nagtataglay ng Proteins

Meat Eggs Peas Fish

BitaminaAng ating katawan ay kailangan ng bitamina upang gumana ng maayos. Ilan sa mga gawain ng bitamina ay ang sumusunod:

• Maglabas ng enerhiya mula sa pagkain.

• Magsaayos ng mga tissue.

• Magpalakas ng Immune System.

•Magsaayosng chemical reaction sa katawan

Ang prutas at gulay ang nagtataglay ng maraming bitamina.

BitaminaMga importanteng detalye ukol sa uri ng bitamina:

Bitamina Makikita sa Pagkaing: Bakit ito kailangan:

Bitamina A

Bitamina C

Bitamina B1

Bitamina D

Isda, gatas, gulay, itlog at keso

Prutas(citrus) at gulay

Whole-grain na pagkain, mani at meat

Animal products. Also made in the body when the sun shines on the skin

Eyesight, healthy skin

Healthy teeth and gums, avoiding scurvyBreaking down carbohydrates

Absorbing calcium and phosphorous, avoiding rickets

MineralsMinerals ito ay isa sa elementong makikita sa tubig at lupa na nangangailangan ng kaunting dami upang ang katawan ay manatiling malakas.

Mineral Makikita sa Pagkaing: Bakit ito kailangan:

Calcium Gulay, dairy products, isda

Pampatibay ng buto at ngipin.

Iron Meat, liver at green vegetables

Making blood, preventing tiredness and anaemia. Helps form haemoglobin

Iodine Seafoods at dairy priductsMaintaining the thyroid gland

FibreAng Fibre ay ginagamit upang maging maayos ang ating Digestive System.

Ang prutas, gulay at cereal ang magandang pinagkukunan ng fiber.

Tubig

Ang tubig ay may pinaka-importanteng gampanin sa pagbabalanse ng temperatura ng katawan. Kapag tayo gumalaw at pinagpawisan ang tubig na ininum ay nagiging pawis(sweat).

Kahalagahan ng Diet

According to: Gandharv Ashram Society

• Diet are a subject of the greatest importance in all system of medicine but in naturopathy it are of over significance because most of the treatment consists in cleansing the system through diet. The basic principle of dietetics is that the body has to be ped like an engine, which needs fuel. Food is the fuel for body but just as there various types of engines diseal for the trucks. Aft for the planes and petrol for your scooter the human body and its needs also need special types of food according to its conditions. If you are a robust individual without any constitutional disorders you may take any type of food condition special diets have to be taken. 

• Naturopathy believes that the correct approach the eating's that a person should "eat to live" and not "live to eat" eating should be a necessary function as breathing is but most people regard it as a means of gratifying their desire for the nice things life. By tradition "nice" things are supposed to be those which give pleasure and satisfy your taste buds but most nature has a different code.

Mga Uri ng Diet

Fad Diet

Diet•Zone Diet

FormulatorBerry Sears, PhD

•Atkins Diet Robert C. Atkins, MD

•Blood-type Diet Peter J. D’Adamo, ND

•Pritikin Diet Nathan Pritikin, PhD

•Cabbage Soup Diet Margaret Danbrot

•Grape fruit Diet Creator Unknown

•Caveman Diet Ray Audette

Fad Diet

DietScarsdale Diet

FormulatorDr. Herman Tarnower

South Beach Diet Dr. Arthur Agaston and Marie Almon

Macrobiotic Diet Writings of the Hippocrates

Master Cleanse Diet Stanley Burroughs

Ornish Diet Dr. Dean Ornish

Hallelujah Diet Pastor George M. Malkmus

Dash Diet• The DASH diet (Dietary Approaches to Stop

Hypertension) is a diet promoted by the National Heart, Lung, and Blood Institute (part of the NIH, a United States government organization) to control hypertension. A major feature of the plan is limiting intake of sodium, and it also generally encourages the consumption of nuts, whole grains, fish, poultry, fruits and vegetables while lowering the consumption of red meats, sweets, and sugar. It is also "rich in potassium, magnesium, and calcium, as well as protein and fiber."

The Zone

• How it Works: Mr. Sears claims that most people gain weight because of insulin imbalances that can be corrected by consuming exact portions of carbohydrates, proteins, and fats. The average number of calories consumed each day in the diet ranges from 1000 to 1700.

Atkins Diet

• How it Works: Dr. Atkins claims that carbohydrates and insulin, rather than excess calories, are responsible for most people’s weight gains. In the plan you can eat all of the protein you wish (meat, eggs, cheese), as long as you take out the carbohydrates and sugar from your diet. The plan allows between 1200 and 1800 calories a day.

• How it Works: According to D’Adamo, you need to eat certain foods and avoid others depending upon your specific blood type. If you eat the "wrong foods," the effect on your body is similar to receiving a bad blood transfusion. The recommended daily number of calories depends on the individual interpretation of the diet.

Blood Type Diet

Pritikin Diet

• How it Works: The plan restricts fat intake to 10-15% of total calories in an attempt to stop the "fat instinct," which Pritikin claims is a biological drive to avoid exercise and consume lots of high-fat foods. A combination of fruits and vegetables is encouraged.

Cabbage Soup Diet

• How it Works: This old-fashioned word of mouth diet was finally put into writing by Danbrot, who claims that people can lose up to 20 lbs in seven days by only consuming a vegetable soup (cabbage, onions, peppers, tomatoes, celery, onion soup mix) and one other food. However, it is stressed that the diet should not be followed for more than seven days since it consists of less than 1000 calories a day.

Grapefruit Diet

• How it Works: Although this diet has never been formally put into writing, it is still one of the most popular. It requires that you eat a grapefruit at each meal, along with a small amount of protein, black coffee, and a salad. Since grapefruit is believed to contain a fat-burning enzyme, and the average number of calories consumed is a mere 800 per day, rapid weight loss will occur. Many people claim to have lost between 15-20 lbs after following this diet for a week.

Caveman Diet

• How it Works: According to Audette, modern processed foods such as wheat and grains are to blame for most of obesity. He claims that cavemen stayed lean thanks to a diet of lean meat, fish, nuts, seeds, berries, and fresh fruits and veggies.

Daily Energy Requirements

Age Approximate Energy Requirement

Boy (15/16 yrs old) 11500kj (2700kcal)

Girls (15/16 yrs old) 8899kj (2100kcal)

Adult Men 10500kj (2500kcal)

Adult Women 8400 (2000kcal)

Elderly Men 8800kj (2100kcal)

Elderly Women 8000kj (1900kcal)

BMI (Body Mass Index)

BMI = Weight (kg) divided by Height in metres times height in metres

BMI Classification

Less than 19 Underweight

19-25 Normal

26-30 Overweight

30-40 Obese

More than 40 Morbidly obese

Sample Meal Plan

•BreakfastWhole grain cereal with fat-free yogurt,orange juice•LunchBaked potatoes stuffed with fat-free cheese and spinachBroccoliPotato salad with fat-free dressingGreen salad and fresh fruit•DinnerBread with tomatoes and capersWholemeal pasta with vegetablesPeaches in wine•DrinksWater, tea, coffee, skim milk, juices.

•Breakfast BarleyMax•Mid-morningCarrot and green vegetable juice (2/3 carrot and 1/3 greens) with flaxseeds•LunchBarleyMax followed 30 minutes later by all raw meal of salad or raw fruit•Mid-afternoon Carrot and green vegetable juice (2/3 carrot and 1/3 greens) with raw trail mix•Dinner BarleyMax followed 30 minutes later by a large green salad with a variety of raw vegetables followed by nut loaf, baked sweet potato, whole grain pasta or vegetable sandwich on whole grain bread.•Evening Snack A piece of fresh fruit or a serve of fresh apple or pear juice.

Type B Menu• Breakfast

Fluidizer cocktailRice bran cereal with banana and skim milkGrape juice

• LunchSandwich – thin slice of cheese, thin slice of turkey breast, two slices of bread, mustard or mayonnaiseGreen saladHerbal tea

• SnackFruit juice sweetened yogurtHerbal tea

• DinnerBroiled Fish with steamed vegetablesFresh fruitHerbal tea or coffee

Type O Menu• Breakfast

2 slices toasted Ezekiel bread with butter6 ounces vegetable juiceBananaHerbal tea

• LunchOrganic Roast Beef, 6 ouncesSpinach SaladApple or pineapple slicesWater

• Snack1 slice of cakeHerbal tea

• DinnerLamb and asparagus stew, steamed broccoli, sweet potato.Mixed fresh fruitHerbal tea (beer or wine allowed)

Type A Menu• Breakfast

Water with lemonOatmeal with soy milk and maple syrupGrapefruit juiceCoffee or herbal tea

• LunchGreek saladApple1 slice sprouted wheat breadHerbal tea

• Snack2 rice cakes with peanut butter2 plumsGreen tea or water

• DinnerTofu Pesto Lasagna, Broccoli,Frozen yogurtCoffee or herbal tea (red wine if desired)

Type AB Menu• Breakfast

Water with lemon, 8 ounces diluted grapefruit juice, 2 slices Ezekiel bread, Yogurt-Herb Cheese, Coffee

• Lunch4 ounces sliced turkey breast, 2 slices rye breadCaesar salad2 plumsHerbal tea

• SnackTofu CheesecakeIced herbal tea

• DinnerTofu OmeletStir-fried vegetablesMixed-fruit saladDecaffeinated coffee (red wine if desired)

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