Self-care can include anything from maintaining proper hygiene to following a healthy diet to exercising. In fact, self-care also includes efforts to prevent disease. On International Self-Care Day (International Self-Care Day) which is commemorated every July 24, Pontianak Post will review the various efforts made in order to realize this self-care.
SITI SULBIYAH, Pontianak
GUARD a healthy diet has been a step taken by Astika Widya Hardiningsih for the past few years. He tries to adopt a healthy eating pattern with the concept of clean eating.
“This diet emphasizes clean food, reducing food junk foodfood with too many seasonings, to reduce fried foods, “he said.
Diet clean eating itself is a lifestyle that minimizes or completely avoids foods that contain preservatives, artificial flavors, and factory processing. This diet emphasizes the use of fresh, natural ingredients to be processed into dishes.
The woman whom Tika greets says the principle clean eating actually almost the same as the principle of balanced nutrition recommended by the Ministry of Health of the Republic of Indonesia. This eating pattern encourages portion control and meal times, avoiding high-calorie processed foods, reducing sugar and salt, consuming lots of fiber, and enough water.
He emphasized that eating healthy does not mean food that tastes bland. “For example, still using salt or flavoring, but only a small amount. What is usually a tablespoon becomes one teaspoon,” said this Pontianak resident.
He disclosed, there are many types of diets with their respective patterns. There are diets that reduce or even avoid carbohydrates. There are also diets that emphasize exercise. Diet clean eating he said, completely do not avoid carbohydrates. Those who follow this diet even need a balanced intake, including carbohydrates.
He said method clean eating is a clean diet. The pattern applied keeps people away from unhealthy foods. One of them is processed food. Carrying out this diet means that you have to be ready to look for fresh vegetables, fresh meat, fresh milk, and everything that still maintains its quality.
“Examples of foods to avoid are reducing fried foods, reducing sweets, reducing the use of flour,” he concluded.
In addition to food intake, diet must also be balanced with exercise and rest. Lecturer at the Faculty of Medicine, Tanjungpura University, Pontianak, Didiek Pangestu Hadi, said that diet, exercise and rest contribute to one another’s health. Although indeed, when compared with exercise, food intake contributes up to 75-80 percent in terms of weight loss.
“(Contribution) 75-80 percent of food intake and 25-20 percent exercise. But again, all three must exist because they are interrelated. If only one way is taken, the result (diet) will not be optimal,” he said.
Exercise is a way to take care of your own health. In choosing a sport, Didiek suggests choosing one that is easy, fun and can be done consistently. In addition, in sports the principles that should be considered are good, correct, measurable and regular (BBTT).
He explained, well, it means sports that are safe and carried out according to the limits of ability. “What is new is of course not the same intensity and duration as those who are used to it,” he said.
The right exercise, according to him, is the one that applies the process correctly. For example, he said, using the appropriate sports equipment, starting with a warm-up or stretching, ending with a cool-down. Regularly, he explained, means that exercise needs to be done consistently in order to achieve health goals. For intensity, said Didiek, in theory it is 3-5 times a week with a duration of approximately 30 minutes. Measurable, meaning that there must be indicators that are achieved from sports. These indicators range from sweating, increased pulse rate, to shortness of breath. This is what distinguishes sports from physical activity in general.
2023-07-24 09:36:49
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