Dr. said Jamal ShabanFormer Dean of the Heart Institute, obesity is a disease that may get out of control and start in childhoodThe percentage of adults in Egypt who are overweight is 75% According to the preliminary results of the 100 Million Health Initiative, And proportion Obesity Up to 30% مما, which means that 1 person in 3 people Suffering from obesity, and considered The circumference of the abdomen or rumen is an important indicator and warning of metabolic syndrome and a precursor to heart disease and declining sexual ability.– Jamal Shaaban indicated, through his official account on the social networking site Facebook, that A large number of individuals do not know the rules of healthy eating and are not ready to sacrifice pleasures The food is not Health At the same time they want to lose weight, saying:You do not walk in the same diet and lifestyle as your parents, and you adopt the bloating and the life of meekness, monotony and lethargy. Identical introductions lead to the same results, and you never forget that heredity plays its role too. “–
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He continued: “In order to lose weight, you must sacrifice and suffer a little from deprivation in order to get used to the proper diet.” Willpower, self-training, psychological development and some knowledge are needed, In short, we refer to what is all natural and is vegetarian .. Man was created from dust, and plants are nourished from dust and contain all the needs of the human body.
“You must know the great enemies of the heart and the triangle of danger from white toxins: sugar, salt and white flour,” he continued. Therefore, you should avoid or reduce carbs and sugar available in the following foods Sugar in all its forms in tea, juices, sweets, soft drinks, ice cream, and coated chocolate,
Wheat flour, especially large amounts of bread, pasta, pies, pizza and cakes, Starch as in rice, potatoes and corn products, Three other foods linked to cardiovascular disease should be avoided Industrial margarine Especially frying and pouring out Cakes, pies, sweets, gateaux, cakes, biscuits, etc.For processed meat products such as luncheon and sausage, Extra salt and pickles, especially in potatoes About 65-70% of the calories We eat it daily in Egypt from carbohydrates It is one of the highest proportions in the world! So we have a rating Global in diabetes and obesity
Only Pakistan competed for the first place in the consumption of margarine, although One gram of margarine per day increases the incidence of heart strokes by 93%, so it has been banned in American and Western restaurants. “
How to do without bread and rice
Do not exceed half a small brown loaf of bran in one meal. Do not exceed 3 tablespoons of washed rice several times before cooking or basmati rice.
Dr. Jamal Shaban recommended to get rid of excess weight and maintain a healthy heart, by eating: Cooked vegetables in all forms, such as zucchini, beans, okra, and eggplant Or fresh, uncooked, such as green salad, legumes, especially beans, lentils, and dried cereals, etc.For a fruit within one piece especially that contains fiber and fruits that are dark in color because they contain antioxidants, Olive oil without boiling, Nuts within the limits of the fist, especially walnuts and unsalted almonds, Chicken, fish, turkey, lean red meat up to twice a week. Dairy products free or full fat especially yogurt, unsalted cheese, hard-boiled eggs, Tea and coffee without sugar or bleach, dark chocolate, and drinking water a lot.
How do we deal with hunger?
You have to drink water, as the centers of hunger and thirst in the brain are intertwined, and your sense of hunger may be nothing but a false feeling that disappears by drinking water Distracting the brain with other activities, such as calling a friend, browsing social media, or walking, as hunger may be an expression of boredom. Eat some low-calorie vegetables such as cucumbers, carrots, tomatoes and green peppers.
The former Dean of the Heart Institute recommended several other things for weight loss, most notably …
Drinking more water and avoiding completely Soft drinks and even diet and light ones
Eating very slowly, signals of satiety from the stomach to the brain take about 20-30 minutes
You only eat when you feel hungry, even but don’t starve to death
(We are a people who do not eat until hungry, and if we eat we are not satisfied)
Leave the table as soon as you feel full and do not continue until fullness and satiety
Do not fill the plate with food at the beginning of eating. If you do not feel full after completing it, add less additional amount
Eat soup or some appetizers before eating and wait a little 5-10 minutes
When eating out, do not only eat Half the amount and carry half home
Weigh yourself daily in the morning
Discard your loose-fitting clothes after only losing about 7-10% of your current weight
Transform your eating and sport habits into a daily routine
Don’t put foods that you know your weakness for in your fridge
Adapting to psychological stress and family distress, both of which increase the hormone cortisol, which leads to obesity and diabetes
Try to reduce weight with the whole family or with a friend to encourage each other, as healthy food benefits everyone, even if they are of the ideal weight
Exercise daily and regularly
Walking 5 hours a week
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