Turunkan Berat Badan

Mengapa Turunkan Berat Badan?

Jika anda ada terlalu banyak lemak – terutamanya jika kebanyakannya pada pinggang anda – anda berada pada risiko yang lebih tinggi bagi masalah-masalah kesihatan seperti tekanan darah tinggi, kolesterol darah tinggi dan kencing manis. Dan anda tidak sendirian! Lebih 60% dari rakyat Malaysia adalah terlebih berat badan, dengan 50% dari jumlah itu berada dalam kategori obes. Statistik ini adalah mencemaskan kerana obesiti sekarang dikenalpasti sebagai faktor risiko utama dan sendirian bagi penyakit jantung.

Turunkan Berat BadanBMI anda: Indeks jisim tubuh (BMI) menilai berat badan anda relatif kepada ketinggian. Ianya satu ukuran komposisi tubuh yang berguna kerana ia menghubungkaitkan lemak tubuh dalam kebanyakan orang. Jika indeks jisim tubuh anda ialah 25.0 atau lebih, anda akan mendapat manfaat dengan menurunkan nombor anda ke bawah 25. Jika BMI anda adalah 30.0 atau lebih tinggi, anda pada risiko jelas bagi mendapat masalah kesihatan jantung.

Mengapa Menurunkan Berat Badan Penting Untuk Kesihatan Saya?

Bayangkan membawa beg galas 10 kg sepanjang hari, setiap hari. Ia membebankan, samalah juga seperti berat badan berlebihan. Apabila anda membuang lemak berlebihan dan berat yang tidak diperlukan, anda mengurangkan beban jantung, paru-paru, salur-salur darah dan tulang-tulang anda. Anda memberikan diri anda pemberian untuk hidup dengan aktif, merendahkan tekanan darah anda dan juga membantu anda rasa diri lebih baik dan yakin.

Apa Yang Boleh Saya Buat Untuk Menurunkan Berat Badan?

Jika anda terlebih berat badan atau obes, anda boleh mengurangkan risiko anda untuk mendapat penyakit jantung dengan menurunkan berat badan dan mengekalkannya. Malah menghilangkan seserendah dua atau tiga kilogram boleh memberikan penurunan tekanan darah yang dramatik.

Ketahui keperluan kalori anda: Apabila merancang untuk menghilangkan berat badan, ianya penting untuk memahami apakah pengambilan kalori yang disarankan yang perlu bagi jantina, umur dan tahap aktiviti fizikal anda.

Kesan dan jejak kalori anda: Walau jika anda menjejak apa yang anda makan selama beberapa hari, anda akan belajar banyak tentang tabiat anda. Kira jumlah kalori makanan yang anda makan berbanding dengan kalori tenaga yang anda gunakan pada tahap aktiviti fizikal anda. Ianya adalah berkaitan dengan mengimbangkan kalori masuk dan kalori keluar, dan belajar merancang sewajarnya untuknya.

191 comments:

Matieu said...

Di malaysia, nasi adalah sumber karbohidrat yang utama. Tapi, nasi jugalah sumber karbohidrat paling cepat diserap badan dan menyebabkan ianya terkumpul menjadi lemak.

ini sedikit tips yang saya amalkan sendiri:

1. semasa makan, amalkan makan daging dan lauk sampai habis. ini bagi membekalkan anda protein dan vitamin terlebih dahulu sebelum mengambil nasi untuk karbohidrat.

2. kemudian barulah makan nasi kosong. Anda tidak akan dapat makan banyak nasi. anda akan makan secukup yang boleh saja. Dengan ini, pengambilan nasi anda di setiap hidangan akan dapat dikawal.

kesimpulan:

Kawal pengambilan nasi anda. ambil setakat memadai. Protein membina otot. karbohidrat memberikan tenaga. Binalah otot sebelum mendapat tenaga.

Sentiasa ingat, tenaga(nasi) yang diambil berlebihan, akan jadi lemak terkumpul(tenaga yang tidak digunakan).

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Penawar Sakit Jantung said...

Perkongsian yang amat menarik..thumbs up! :)

jieha said...

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Shon said...

Informasi yang cukup menarik untuk dikongsi oleh semua.Terima kasih, kerana artikel seperti ini diperlukan oleh ramai manusia sebagai pengetahuan tambahan.

Anonymous said...

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Keluarga bahagia said...

Terbik jarang yang berkongsi macam nie......TQ

Nor Iman said...

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En, Yus Sihat said...

berat badan agak sinonim dengan obesiti. dan bila obesiti tidak dapat dikawal lagi ia turut mengundang penyakit yang dikenali penyakit 3 serangkai iaitu jantung,tekanan darah tinggi dan diabetes!

Saya optimis bahawa untuk menurunkan berat badan secara drastik pasti sukar. Ia memerlukan disiplin diri yang tinggi dan jadual diet yang perlu dipatuhi oleh diri sendiri.

Untuk info percuma berkenaan penyakit 3 serangkai, boleh download percuma di http://www.penyakit3serangkai.com/

Klik nama saya pun boleh untuk download :)

Terima kasih.

Zulkifli Mohd Noor said...

Salam. Sebenarnya penurunan berat badan boleh dicapai dengan mengamalkan makanan organik. Makanan organik adalah makanan yang disediakan secara natural tanpa sebarang penambahan bahan asing seperti pengawet, pewarna, perasa dan pengubahsuaian genetik.

Makanan organik mampu mencegah pelbagai penyakit seperti darah tinggi, gout, diabetik, sebelit dan pelbagai penyakit kulit.

lawati laman organik saya di bisnes24jam.blogspot.com dan saudara akan dapati betapa mudah menurunkan berat badan dan menjadi cantik pada masa yang sama.

Zulkifli Mohd Noor

Koyoworld Malaysia said...

sememangnya blog yang memberi pelbagai info... Tq..

Jom jalan-jalan ke blog sy
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Anonymous said...

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Ummu Ainan said...

mohon share ye

badrol said...

Obesiti terus meningkat jumlahnya dari 4.4 peratus pd tahun 1996 kpd 15.1 peratus pd tahun lepas... takutnya.. inikah maksud kemewahan.. ada petua yg boleh di amalkan.. saya ingin berkongsi dgn anda semua..

Muhammad Faris said...

article yg menarik ! bagus & bermanfaat.. saya pun ada blog ttng kesihatan www.dracca.blogspot.com

kasihilmar said...

utk mengawal kesihatan, kena mengawal paras gula.

saya ada bercerita tentang gula dan alternatif lain seperti daun stevia.

Kasihilmar >> Gula

Anonymous said...

salam ziarah

ADLAN said...
This comment has been removed by the author.
aisah said...

bulan puasa ni boleh start diet slow2 tp kna mmg banyak dugaan la bila time berbuka tu..

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Lifestyle said...

tips mudah kalau nak kurus,
1.makan orange
-orange boleh buat kita cepat kenyang.
2.berkumur sebelum makan
-ini dapat menghasilkan asid untuk mencernakan makanan.
3.Makan mengikut jadual masa yang sama.
-ini membiasakan jadual penghadaman perut
4.Bolasepak
-Permainan selama 90minit ini membantu saudara/i bergerak pada semua bahagian selama 90minit sehari.

noor hafsah sulaiman said...

amalan pemakanan seimbang amatlah penting. makan nasi tetap diperlukan cuma kuantiti pemakanan sekadar 2 kali sahaja sehari sahaja.

Kasih Ibu said...

good sharing..sharing is caring

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Adam Daniel said...

kawan saya aritu kata dia turun 5 kilo makan adam & hawa mil. Setakat ni harga yang paling murah ad dekat

http://produkkesihatanonline.com/adam-hawa/

kalau ad yg murah tolong inform saya, sbb saya dh nak stat amalkan mkn produk nih. Thanks

razidah noor said...

produk shaklee pun boleh membantu anda http://www.sarashaklee.blogspot.com/

hafizmd said...

Antara tips yg paling menarik ialah mengetahui jumlah kaloru yg kita perlu ambil.

Terima kasih berkongsi tips!

intim4ever said...

nak kawal makan nasi yang susah tu. anyway thanks 4 sharing the info. :-)

cheq eem said...

turunkan berat badan cara yg sihat ialah kawal pemakanan dan senaman.. pengambilan supplement dapat meningkatkan / mempercepatkan lagi proses penurunan berat badan.. slmt mencuba semua... :)

Seronoknya Sihat said...

Berat badan disebabkan oleh 3 perkara,berat air,berat lemak dan berat otot(termasuk tulang dan rangka).Berat otot adalah lebih penting dan lebih tepat untuk pengurusan berat badan (tak kira tambah,turun atau kekal berat badan)secara sihat.
Jika berminat dan nak tahu caranya, saya boleh membantu anda,hubungi Azimah 019-212 2926 atau are_zie80@yahoo.com

norziha said...

Masalah berat badan adalah masalah yang kian meruncing di kalangan rakyat Malaysia. Di masa kini terdapat pelbagai cara untuk kita menurunkan berat badan sama ada secara tradisional atau kaedah moden yang terdapat di pasaran. Kadang kala kita telah dapat menurunkan berat badan tetapi masih terdapat selulit di badan kita. Untuk menghilangkan selulit terdapat kaedah yang mudah dan berkesan.

Untuk keterangan lanjut anda boleh klik di sini:-

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Kopiah Hijau said...

Cara terbaik untuk menurunkan berat badan adalah dengan melakukan senaman atau bersukan. Pada masa yang sama, pengambilan makanan yang berkhasiat perlu juga diamalkan. Ini untuk memastikan badan kita sentiasa mendapat nutrisi yang diperlukan secukupnya.

Lelaki Sihat said...

Thanks 4 sharing the info. Banyak komen-komen yang membina...

mdrosli78 said...

saya pernah cuba menguruskan badan sbelum ni.saya dapati bersenam mengambil masa yang agak lama untuk memberi kesan. Tapi ia perlu dibuat gak untuk kesihatan cuma perlu konsistan. seminggu at least 3 kali dalam tempoh 30-45 minit tanpa henti. pastu kalau nak cepat memang kene jaga pemakanan dgn kurangkan karbohidrat.tapi jangan tak makan langsung cuma perlu kawal jer. nak cepat lagi mmg kene amik supplement tapi kene hati2 sebab ada syarikat masukkan ubat terlarang. nak tahu berdaftar atau tak bleh contact kkm bahagian pharmaceutikal atau bpfk.gov.my. amik teh hijau atau epal cider pun ok gak. cuma kalau epal cider tu bleh buat peluh berbau mcm cuka sket. Good luck

Fatimah Syuhada said...

Betul jugak... dah lama dah nak kurus ni. Tapi asyik makan sushi je. Susah betul nak kurus... ditambah dengan roti canai dan nasi lemak. Btw, bagus artikel ni, saya pun cuba jugak nak kurus, ni diari saya --> http://fatimahsyuhada.com

Fatimah Shuhada said...

Betul tu. Setuju 100%. Tinggal di bandar selalu buat kita malas untuk bersenam. Apa lagi kerja di pejabat duduk depan komputer. Mata hari belum terbit dah pergi tempat kerja, matahari terbenam baru balik rumah. Bila masa nak bersenam. Mungkin tiap tempat kerja perlu sediakan kemudahan untuk pekerjanya bersenam. Cepat, ikut kempen jom naik tangga dan saranan cara bersenam lain yang direkomen oleh Kementerian Kesihatan malaysia.

maimon said...

info yang berguna. bila ade masaalah berat badan... kadang kadang kita pon tak sedar

Asyna Beaute Life said...

Usaha tangga kejayaan. yang penting, makan makanan yang seimbang.
pastikan anda tahu apa yang anda makan. Anda yang bertanggung jawab memilih untuk kurus atau gemuk.
-Asyna Beaute Life

Ezan said...

Salam perkenalan

Di samping menjaga berat badan perlu mendapatkan suplemen yang memberi tenaga untuk kita..

Sila pm untuk supplement daripada shaklee - 0179210703

abir wardati said...

Tips membina..thumbs up!!

Fid"s said...

ok nice advice, nak kurus ada cara iaitu jangan makan lewat malam. Makan masa lapar dan berhenti sebelum kenyang.

Nurhadana Abu Seman said...

perkongsian yang sgt menarik dan berinformasi:)

Jenguk la ke blog saya http://secubitrasadna.blogspot.com

Arfah Umar said...

Good sharing. Bagi saya utk kurus kene ada 5 benda..
1. Kemahuan yg sgt tinggi serta determination
2. Jaga pemakanan
3. Senaman yg konsisten
4. Support dari org sekeliling
5. Stress management

Nak kurus bukan mudah..tapi kalau tahu caranya, bukan juga susah. Kalau setakat ambil supplement dan berdiet boleh kurus...tapi selalunya tak dpt maintain. Lepas tu berat badan bertambah balik. Kalau ada 5 perkara ni Insya Allah boleh kurus dan maintan berat badan yang sihat.

www.arfahumar.com

nurhan in d' house said...

nice.. klu nk info pasal supplmn, sila lawat blog sy ye... tq

Johan said...

perkongsian yang menarik.

cuba produk 4life NutraStart. Bagus untuk pengurusan berat badan yang ideal

Bie Khair said...

mohon share

makanan seimbang said...

Nak turunkan berat badan sebenarnya displin paling penting dan jangan ikut nafsu

BBplus Collagen Beauty Drink said...

Sangat setuju...

My Vita Health Shop said...

Info yg sangat berguna. Thanks ya..

Dr Akbar Abdullah said...

Hi, saya ingin berkongsi cara yang dapat menurunkan berat badan dengan semulajadi, cepat dan sihat. Cara ini dah ramai orang Amerika lakukan dengan berkesan, cuma kita di Malaysia tak perasan. Sila layari halaman web http://healthmassa.com/rahsia-menurunkan-berat-badan-secara-cepat-dan-berkesan.

Nak Kurus Tak? said...

anda nak tahu cara kuruskan badan,sihat & cantik semulajadi..jemput singgah ke blog saya :)

Hayani Nor said...

Assalamualaikum. Jemput singgah di blog http://www.kedaivitamin2u.blogspot.com. Di sini ada info supplemen keluaran Shaklee

Sithra Devi said...

Saya telah membaca beberapa info yang baik di sini. Sudah tentu bernilai bookmark untuk kembali melawat. Saya tertanya-tanya berapa banyak usaha anda meletakkan untuk membuat blog yang sangat bermaklumat ini. Excellent.

kedaivitaminsihat sihat said...

TIPS yang baik
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Sahabat Aia said...

info menarik tq. Biarkan takaful yang cover bil hospital anda. www.sahabataia.blogspot.com

JASMILA JAMLI said...

Perkongsian yang begitu ilmiah , jom kita berkongsi pendapat melalui
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Sha Shaklee said...

good sharing...

bondasha said...

good sharing...

Raizan Safik Marsidi said...

gud info

mAk Ch@Q said...

Kurangkan makanan tinggi karbohidrat dan yg penting bersenam.saya sendiri berjaya kurangkan 10kg dan menghadiri kelas zumba 2x seminggu, tak perlu sekat makan cuma kawal ikut keperluan badan..yang penting kira kalori anda!

NIfz super said...

Karbohidrat yang berlebihan adalah sangat merbahayakan kesihatan... Amalkan pemakanan yang sihat...

http://supernifzvitamin.com/kolesterol/

najidah ibrahim said...

nak kururs... yg paling penting kena jaga pemakanan, bersenam. ambik supplemen seperti omega 3 utk mempercepatkan pembakaran lemak.

Tips cepat kurus

Nurul ain said...

Salam, sekiranya berlebihan berat badan, sasarkan penurunan secara perlahan dan tetap.

• Tetapkan matlamat penurunan berat badan yang realistik iaitu ½ hingga 1 kg seminggu.
• Kurangkan pengambilan kalori tanpa menjejaskan nutrien yang lain.
• Tingkatkan aktiviti fizikal harian secara beransur-ansur sehingga mencapai 90 minit.

Farizah said...

Perkongsian yang sangat menarik!

hafizi said...

Assalamualaikum..

Terima kasih atas info yang dikongsikan bersama pembaca yang lain..

BM said...

Blog kesihatan yang best dengan maklumat yang mudah difahami dan jelas. Mungkin jika disertakan dgn sedikit gambar, ianya akan semakin menarik

Hanim said...

Satu perkongsian yang menarik dan berguna. Tahniah

najidah ibrahim said...

Tips menarik.... jom baca tips dan petua untuk kempiskan perut. Terutama untuk wanita-wanita yg baru lepas bersalin. Memang terrrrbaik

Ramping selepas bersalin

rozila mohamad said...

Siapakah paling berisiko mengalami diabetis? Cuba buat ujian berikut:
1. Adakah umur anda melebihi 30 tahun? Ya/tidak.
2. Adakah anda lelaki? Ya/tidak.
3. Jika perempuan, pernahkan anda mengalami diabetis semasa hamil? Ya/tidak.
4. Adakah ahli keluarga anda mengalami diabetis? Ya/tidak.
5. Adakah anda terlebih berat? Ya/tidak.
6. Adakah anda mengalami tekanan darah tinggi? Ya/tidak.
7. Adakah anda tidak aktif dan jarang bersenam? Ya/tidak.
Jika jawapan "Ya" melebihi 4, maka risiko adalah tinggi. Mulakan aktiviti fizikal dan belajarlah mengurangkan makanan berkalori tinggi. paling baik jika mampu mulakan program diet.

Syafiq Liow said...

Nice info, thnx sharing

Johan said...

sememangnya blog yang memberi pelbagai info... Tq..

Farina Al-Khareid said...

bagus info ni.semoga kita dapat mengamalkannya. sekarang ini, sangat penting menjaga kesihatan semua orang ingin kurus, so, amalkan la pemakanan seimbang. senang nk buat kerja seharian kita jika badan sihat. shaklee dapat menguruskan badan anda

Shah Arilz said...

Banyak info yang bermanfaat , thanks for that
follow my blog juga ye ( berkaitan dengan fisioterapi)
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nazri said...

good info. Saya just nak share cara nak kurus santai-santai je. sape nak tau boleh try jenguk blog saya http://nas-alphalipdi.blogspot.com

Ira Arinza said...

info yang berguna.

jenguk blog saya pula ya?

dreamsbuildervitamispopper.blogspot.com

thanks

JASMILA JAMLI said...

the best info . tq sharing.

http://jasmilajamli.blogspot.com/2015/06/6-cara-kurus-dengan-cepat.html

tips saya kurus free + sihat tak payah keluarkan duit.

jemput baca dan try kalo u all nak turunkan berat badan.

Dila Gebu said...

saya suka sangat tips dalam blog ni, sangat best dan mudah

Izat said...

Saya sendiri telah turun 11 kg dalam masa 7 bulan sahaja tanpa perlu makan apa2 supplemen. Amalkan pemakanan yang sihat dan exercise sahaja setiap hari insyaAllah.
Bagi yang mengamalkan sebarang supplemen atau sedang mengambil sebarang ubat-ubatan, saya ada rahsia bagaimana anda tidak akan pernah lupa untuk mengambil dos anda. InsyaAllah..
Layari www.eazypill-nizer.com untuk maklumat lanjut.

Mr.Rooibos said...

Saya mengamalkan meminum 6 gelas Rooibos Teh stiap hari dan mengurangkan pengambilan gula. Rooibos Teh agen detox yang baik disamping memberi tenaga berlebihan utk keperluan tenaga seharian. Dapatkan disini www.rooibosorganik.com

Ida said...

Artikel yang menarik!! Thumbs up!! Pada pendapat saya air juga memainkan peranan yang penting untuk kesihatan, untuk larutkan segala toksin-toksin dalam badan tu, lancar sikit peredaran darah,

just my 2 cents :)

www.penapiscoway.net

mohammad azmi said...

wow sgt menarik cinta akan kesihatan.

Utk masalah diabetes, darah tinggi, gaot, buah pingang dan luka akibat diabetes..
daun STEVIA mmg elok utk memulihkan dan mengawal gula dalam darah.. malah STEVIA ini juga mampu mengantikan gula yg sedia ada yg mempunyai fluklosa dan glukosa.. manakala Stevia mempunyai Glukosa dan 0% kalori.. mmg amat baik utk pesakit diabetes dan 3 sekawan..

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Shah Arilz said...

Info yang memberikan ilmu manfaat bagi mengatasi masalah berat badan, jika ada kelapangan boleh singgah ke blog saya yang menceritakan tentang kesihatan dan fisioterapi.
Akufisio.Blogspot.com

Arianna Arissya said...

Info yang sangat bagus.. banyak manfaat nya... terima kasih penulis atas perkongsian ini... jom singgah di blog saya untuk tip lain kekal sihat dan menawan... >>>Kekal Sihat Berseri dengan ayupureslim! <<<

laila Agustín said...
This comment has been removed by the author.
mohammad said...

memang sangat penting turunkan berat badan. kerana berat badan berlebihan akan mengudang 1001 macam masalah kesihatan

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Hakim Mahmud said...

Assalamualaikum terima kasih writer kerana sudi berkongsi. Sejak akhir-akhir ni berat badan saya semakin cepat naik hurm.

Peekah said...

wow sy kuat mkn nasi ketagih gak...lepas ni perlu cuba kawal mkn nasi
selamat x naik bdn sgt

Great info tq !

Jaga diri anda seisi keluarga juga dgn meminum air yg bersih :)
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laila Agustín said...

thanks for the info


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hisham omar said...

Terdapat pelbagai inovasi produk kesihatan dan kecantikan dari UPM. Sila lawati http://www.sciencepark.upm.edu.my/awam/produk_hasil_r_d/produk_kesihatan-31777

MD.Shameem Mridha said...

MD.Shameem Mridha
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MD.Shameem Mridha said...

MD.Shameem Mridha
Looking great work dear, I really appreciated to you on this quality work. Nice post!! these tips may help me for future.

Md. Shameem Mridha said...

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