Diet Menu

Rice Substitute Diet Food

Rice Substitute Diet Food – Rice is one of the staple foods that we usually eat everyday. As we all know that rice has many ingredients that can make us fat. However, apart from rice, there are also a number of other local foods that have the potential to replace rice.

Some people are probably no longer unfamiliar with this food and in some areas it has even become a staple food instead of rice.

Rice Substitute Diet Food

1. Cassava

The first staple food substitute for rice is cassava which is one of the tubers that is no less good for the body than rice. Cassava can also be made into various kinds of preparations such as boiled cassava, fried cassava, roasted cassava, or cassava rice.

Whole cassava has a fairly high carbohydrate content, making it suitable as a staple food substitute for rice. If you are on a diet program, cassava is one of the foods that are highly recommended for consumption, this is none other than because cassava is known to be free of fat and cholesterol.

2. Sweet Potato

The next staple food substitute for rice is sweet potatoes. Usually, sweet potatoes are consumed by people in Papua and Maluku, especially those who live in mountainous areas. This sweet potato will later be processed by means of a typical stone burn.

The carbohydrate content in sweet potatoes is higher than cassava, besides that sweet potatoes also contain vitamin A which can meet your daily vitamin needs, even more than 100%. In addition, sweet potatoes have a sweeter taste than other Indonesian staples instead of rice.

3. Corn

Corn is probably one of the most popular Indonesian staple foods after rice. But corn is not well-known as a staple food, except in the areas of Madura, East Nusa Tenggara, Sulawesi and Central Java. Usually corn is processed into corn rice as a staple food substitute for rice.

Unlike other staple foods, corn is very rich in vitamins and contains enough carbohydrates for the body’s daily needs. In addition, corn also contains zinc, phosphorus, and calcium are quite high, which can even lower cholesterol levels.

Also Read : Benefits of Consuming Green Tea When Dieting

4. Barley

Besides corn, another staple food substitute for rice is barley which may sound a bit foreign to your ears. But one of Indonesia’s staple foods has been widely cultivated in various regions.

Barley or what is usually known in Java as Hanjeli is usually processed into snacks. Now there are also those who consume barley as a staple food.

5. Sago

Sago has become a staple food for Indonesia in several provinces, especially in Maluku and Papua. Sago comes from the trunk of the sago tree from which the starch is extracted. Sago is usually processed into papeda or into cakes through sago flour. In Papua, the use of sago as a staple food for Indonesia, you can usually see in coastal areas.

If you are a diabetic patient, then consuming sago is highly recommended because sago is known as one of the foods that have a low glycemic index. With a fairly high carbohydrate content, sago is low in other vitamins. But the consumption of sago is almost the same as the consumption of rice eaten with other side dishes.…

Diet Menu

Benefits of Consuming Green Tea When Dieting

Benefits of Consuming Green Tea When Dieting – As we all know when we finish exercising or are on a diet, we definitely need a lot of intake in the body. One very useful intake is drinking water. Here are the benefits of steeping green tea:

1. Increase fat burning
The extract in green tea provides enormous benefits in fat burning. Especially when you are exercising but still regularly consume green tea, it will really help you in burning fat. The ability of green tea to burn fat is due to the catechin content in it.

Benefits of Consuming Green Tea When Dieting

2. There are substances for weight loss
The oxidation process that green tea goes through makes it have many substances that are useful in losing weight. One of the ingredients in it is caffeine which is known to help burn fat and improve a person’s performance in exercising. As for other ingredients such as epigallocatechin gallate which serves to increase the body’s metabolism.

3. Burn calories in the body
Most people probably know that exercising and eating a healthy diet will help you burn calories. However, consuming green tea can also help burn calories even when you are resting. By burning calories, this will automatically make weight slowly decrease.

Also Read : Reasons to Make Tomatoes a Diet Menu

4. Helps lose weight without stress
Often some people who want to lose weight experience prolonged stress because the weight does not go down. To reduce excessive stress, you can consume this green tea. This is because green tea contains an active ingredient known as theanine. It is a content that helps reduce stress and provides a relaxing effect, especially for those of you who are losing weight.

5. Increase metabolism
One of the benefits of green tea for the diet is that it can launch the metabolic rate. Green tea contains caffeine and a type of flavonoid called catechins, which are also antioxidants. These two substances are believed to speed up the body’s metabolism.
Many studies say that the increase in metabolism thanks to green tea extract can reach around 3-4%. There are also some studies that show an increase in metabolism by up to 8%.…

Diet Menu

Reasons to Make Tomatoes a Diet Menu

Reasons to Make Tomatoes a Diet Menu – Tomatoes have a lot of nutrients in them. Including tomatoes are also petrified for a diet program. Tomatoes can be a good diet menu for body health. Approximately, what are the benefits of tomatoes that can help in losing weight? Here’s the full review:

Reasons to Make Tomatoes a Diet Menu

1. Low-calorie diet menu

Tomatoes contain low calories, so they are safe for consumption as a diet menu. In every 100 grams of tomatoes contains only 18 calories. That way, we can eat it in large quantities without worrying about gaining weight.

2. Rich in antioxidants

Tomatoes are high in the antioxidant lycopene. These antioxidants can prevent free radical damage and premature aging of cells. Not only that, lycopene also helps reduce levels of oxidative stress in the body, making it easier for us to lose weight.

3. Rich in fiber helps to lose weight

A cup of tomatoes contains about 2 grams of insoluble fiber and 0.20 grams of soluble fiber. Both soluble and insoluble fiber can play an important role in weight loss.
According to a study entitled The effect of fiber on satiety and food intake: a systematic review, the soluble fiber in tomatoes forms a gel in the large intestine, making it a food source for good bacteria.
That way, the absorption of food can slow down, and the feeling of fullness will increase. Meanwhile, insoluble fiber binds to fat molecules and prevents their absorption by the body.

Also Read : Myths About Diet You Must Know

4. Increase metabolism

Research published in the European Journal of Nutrition in 2013 found that consuming tomato juice can improve lipid metabolism by stimulating genes involved in fatty acid oxidation. That way, the amount of fat that is burned into energy is even more and does not accumulate in the body.
In addition, tomatoes also contain amino acids that can burn fat. Consumption of tomatoes can stimulate the production of carnitine, an amino acid that increases the body’s ability to burn fat.

5. Low glycemic index

Compared to processed foods and other fruits and vegetables, the glycemic index in tomatoes tends to be low, at 38. This glycemic index is a measure of how long a food can raise blood sugar levels. The longer, the better.
Foods with a low glycemic index such as tomatoes can make blood sugar more controlled and stable. That way, we will avoid overeating, and will be more helpful in losing weight.…

Effective Vegetarian Diet Lose Weight
Diet Menu

Effective Vegetarian Diet Lose Weight

Effective Vegetarian Diet Lose Weight – For people who want to lose weight often fail to choose a diet diet, one of the menu changes is a vegetarian diet.

Because it is healthy, not a few have switched to a vegetarian diet. The reasons are various, one of which is that livestock consumed by humans contains antibiotics which can be bad for health.

The research entitled “Antibiotic Application and Resistance in Swine Production in China: Current Situation and Future Perspectives” published in the journal Frontiers in Veterinary Science in 2019 explained that animal products, especially those produced in large quantities, were found to be fed with antibiotic-containing feed.

1. Lacto-ovo vegetarian diet

“Lacto” comes from the Latin “lac” which means “milk”, while “ovo” means “egg”. So, it can be concluded that these dieters still consume eggs and their processed products, as well as animal products such as milk, cheese, yogurt, butter, ice cream, and so on that are not meat.

Some people think that this type is the most classic vegetarian diet. Not a few people also follow this diet because of traditions and religious beliefs.

2. Lacto-vegetarian diet

For this type of diet, you can only eat foods that come from vegetables, fruit and animal products such as butter, milk and other dairy products.

Unlike the lacto-ovo vegetarian diet which is a little freer, this type of diet actually excludes eggs as a food that can be consumed. So, the foods that are not allowed are eggs and all animal meat.

3. Ovo-vegetarian diet

In contrast to the lacto-vegetarian diet, the ovo vegetarian diet can only eat vegetables and eggs.

All meat and animal products including dairy products are not permitted for consumption. However, calm down, you can, really, process eggs into various menu dishes that are appetizing, such as scrambled eggs, omelets, and foods that use eggs such as bread, cakes, and so on.

Also Read:Iron Rich Vegetarian Diet Menu

4. Flexitarian diet

This diet is fairly flexible compared to the vegetarian types mentioned above, because you can eat less animal meat even though it puts more emphasis on consuming vegetables.

The main principle of this type is partially whole plant foods, mostly plant protein, restriction of added sugars and processed foods, but it is permissible to occasionally include that animal food in the form of meat and its products such as eggs and milk.

Because it is considered too flexible, not a few people consider this diet not included in vegetarian, because it still allows the perpetrator to eat meat. What do you think?

5. The Pescatarian diet

Pescatarian comes from the Italian “pesce” which means fish. You could say, this diet prioritizes fish, vegetables and fruit as food ingredients.

People who do this pescatarian diet can indeed consume fish meat and its processed products such as sushi, fish meatballs, fish oil, and others.

However, there are differences of opinion among the pescatarian dieters. There are some who can consume milk and eggs, but some are not.…

Iron Rich Vegetarian Diet Menu
Diet Menu

Iron Rich Vegetarian Diet Menu

Iron Rich Vegetarian Diet Menu – Iron Rich is a substance that cannot be produced by the body, iron can only be produced from foods that are consumed.

Our bodies cannot produce iron on their own, so it must be obtained through food or supplements. Iron is an essential nutrient needed to produce red blood cells. If you are deficient in iron, you can develop anemia or lack of blood.

Written in a report in the Journal of Research in Medical Sciences in 2014, iron can be found in two forms, namely heme and non-heme. Heme iron is found in animal foods, while non-heme iron is obtained from plant-based sources.

The recommended daily dietary allowance (RDA) for iron is based on an average intake of 18 mg per day. However, these needs can vary, depending on the gender and stage of life of a person.

For example, postmenopausal men and women usually need 8 mg of iron per day. This amount increases to 18 mg per day for women who are menstruating, and to 27 mg per day for pregnant women.

1. Dark chocolate

Dark chocolate is not only delicious, but also high in iron. In a serving, about 100 grams, contains 35 percent of the daily RDA for iron. You can include dark chocolate in your daily diet in moderation.

2. Red rice

This healthy source of complex carbohydrates is also high in iron. A cup of red rice can meet 70 percent of the daily RDA for iron, which can also help the body prevent and fight anemia.

In addition, the content of B vitamins in brown rice can also help prevent fatigue.

Brown rice is also rich in fiber, so that it can be filling and full for a long time. You can make it the main source of carbohydrates in your daily diet.

3. Cooked spinach

Launching the Vegetarian Times, raw spinach contains oxalic acid, an organic compound that can interfere with the absorption of important nutrients such as calcium and iron. Oxalic acid binds to calcium, making it unavailable to the body. High consumption of oxalic acid can make a person suffer from nutritional deficiencies.

The good news is, oxalic acid can be broken down when heated. That is why you are advised to cook spinach, for example, stir-fry it briefly or turn it into clear vegetables.

Cooked spinach contains 2.5-6.4 mg of iron per cup, or 14-36 percent of the recommended daily RDA for iron.

Apart from spinach, other vegetables that are also known to be high in iron are kale, Swiss chard, and beet greens.

Also Read:Health Benefits of Gluten Diet

4. Dried fruit

Dried fruit contains more iron per serving than fresh fruit because it is concentrated. In one cup or about 130 grams contains 3-4 mg of iron.

Launching My Food Data, dried fruit that is high in iron is dried peaches, which contain 36 percent of the recommended daily RDA for iron. In second place are prunes and dried currants, which can meet 26 percent of the daily RDA for iron.

5. Nuts

Widely consumed by people on both a vegetarian and vegan diet, legumes are a food that is low in calories, high in fiber, high in protein, and other vitamins and minerals.

Keep in mind that boiling or roasting nuts may reduce their nutrition. So, if possible, choose nuts that can be consumed raw.

You can also consume peanut butter, but choose products that are 100 percent natural and avoid products with added oil, sugar, and salt.…