2023-06-26 00:30:00
Monday, June 26, 2023, 7:30 a.m.
Sweets, especially bakery It is a favorite of many people, especially the cafe line. It is like a mind balm as a way to relax and reduce stress. happy easy Low cost of time because it can be eaten generally. But how to eat bakery? no loss of health Or does not affect future disease such as diabetes, obesity, heart disease, etc.
Dr. Phatcharee Suteepakornchai, medical examiner health check-up center Passed the basic occupational medicine training course Health Check Up Center (Premium Check Up Center), Navavej Hospital have suggested guidelines for choosing to eat The right desserts for good health are as follows: 1. Eat a balanced diet. Get enough energy or calories for your age and body condition at that time by protein nutrients 10-15 percent of all energy received. Fat type nutrients 20-25 percent of total energy received. Carbohydrate nutrients 60-70 percent of total energy received. Including various vitamins, minerals, and enough fiber to help with excretion.
2. Eat food during the time the body burns. Energy during the day Avoid eating during dusk or before bedtime. 3. If you love to eat bakery. Should choose to eat bakery made from healthy ingredients, such as using riceberry flour. which is gluten free flour wheat flour substitute use coconut flour which provides low energy Use buckwheat flour (Buckwheat) to provide high protein, use sweeteners. may be substituted with stevia or the use of unrefined sugar, contains a mixture of fat products selected from real butter which is animal fat Avoid using margarine (margarine), shortening (shortening) that is high in trans fats. which is a fatty acid that negatively affects health It will increase bad cholesterol in the blood (LDL) and reduce good cholesterol in the blood (HDL), increasing the risk of cardiovascular disease.
In addition, nowadays, it is an era where health trends are strong. The use of resistant starch or resistant starch as a raw material saves consumers from having to change the way they eat too much. Because it is a starch that can resist being digested by enzymes in the early gastrointestinal tract. which will not be absorbed in the small intestine when not absorbed thus improving blood sugar control in diabetic patients and people with health problems and when resistant starch travels to the large intestine It is also a food source for healthy microorganisms of people as well. Later, when digested by beneficial microorganisms in the colon It also yields short-chain fatty acids such as acetate (C2), propionate (C3) and butyrate (C4), which are good for health. In conclusion, enzymatically digested resistant starch is considered a low-calorie starch. Therefore has properties comparable to food fiber (Food Fiber)
4. Exercise regularly At least 30 minutes at a time, 3-5 times a week, and 5. Drink at least 1.5-2 liters of water per day, avoid alcoholic beverages, caffeine, and get enough rest for 6-8 hours. 6. Know your body. due to individual have different genetic code Each person can digest food Some types are good and different. There are different levels of calorie burn. have different disease tendencies Self-observation or looking at the health history of family members is also used as a guideline for self-care.
7. Attitude adjustment in eating bakery or food To get the right amount of calories and quality. Because people in the current working age Always reward yourself from good things. That happens in life by eating desserts, such as bakery, according to popular fashion. Try turning to reward yourself with something else, such as a good book, a nice new dress instead of going to a buffet. or large quantities of sweets 8. Discipline in living in the matter of eating. exercise and health care
However, the results of living in various forms Each person is different. Therefore, regular health check-ups should be performed periodically. To assess your health status such as body mass index (BMI) within the appropriate range, it is also important to measure your fasting blood sugar, blood lipid levels, cholesterol (cholesterol), LDL (bad) cholesterol. Good (HDL) triglycerides (Triglyceride), etc., in order to apply the information obtained to be used in the practice of good health.
If in doubt You can get advice from a medical specialist at Premium Check Up Center, Navavej Hospital Tel. 02-4839999 I Line : @navavej I www.navavej.com
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