Control weight with 2:1:1 formula, reduce belly, reduce disease, focus onSLOTXOfresh fruits and vegetables that are less sweet. Ready to exercise regularly healthy
Dr. Suwanchai Wattana Yingcharoenchai Director-General of the Department of Health Food that is often bought as souvenirs for each other during various festivals. They are often high-energy foods such as cakes, cookies, chocolate, sweets, fried foods, ready meals. alcoholic beverages various ready-made drinks when eating too often or too much Will result in fat accumulation, overweight, obesity, risk of chronic non-communicable diseases such as diabetes, high blood pressure. cardiovascular disease
Therefore, we should take care of our health by controlling our own weight to be within the normal range. by using a food model, also known as the 2:1:1 formula.
2:1:1 Easy Weight Loss Formula Anyone Can Do
Divide the dish into 4 equal portions.
The first two portions are fresh vegetables. or more than 2 types of cooked vegetables
The other part is rice and flour, preferably unpolished.
The last part is protein type, focusing on fish, lean meats.
How to eat to lose weight
Should not skip any meals. But have to eat every meal by controlling the amount appropriately.
avoid meat with skin fried or fried food Cook food by steaming, yam, baking, boiling, stewing, and grilling.
If you want to cook food that uses oil should use vegetable oil and control the amount of oil not to exceed 2 teaspoons per meal
Reduce sweet, oily, salty foods
Eat a variety of food groups in order to get enough nutrients to meet the needs of the body.
for the functioning of various systems in the body efficiently Should eat 1 small plate of fresh fruit that is not too sweet, such as papaya, dragon fruit, rose apple as it is a source of vitamins, minerals and dietary fiber. Choose the type and eat the right amount of fruit. Because some types are high in sugar. will get too much energy