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| The portrait of Apt. Ika Ratna Hidayati., S.Farm. M.Sc., the Faculty of Health Science lecturer at the University of Muhammadiyah Malang (UMM). (Photo: Istimewa) |
Dieting is a phenomenon that is closely related to health. However, most people often misunderstand this, thinking dieting is just a prohibition against eating. In fact, when viewed from a health perspective, diet is a healthy lifestyle that a person applies to achieve an ideal weight through activities that are actually simple. This was emphasized by a lecturer at the Faculty of Health Sciences at the University of Muhammadiyah Malang (UMM), Apt. Ika Ratna Hidayati, S.Farm. M.Sc. She shared healthy diet tips that are worth trying.
"People's understanding of diet is still limited to abstinence or prohibition of certain foods so that nutritional deficiencies often occur. Based on nutrition science, the definition of diet is not abstinence or prohibition of food, but rather emphasizes a healthy diet," said Ika.
A healthy diet is to manage your diet properly. Eat in moderation and not in excess. The diet recommended by doctors and nutritionists is a balanced diet, which is a diet that only limits foods that contain a lot of energy but still maintains the input of other nutrients.
"Especially for weight loss, dieting can be done by eating slowly, eating before hunger, exercising, a healthy lifestyle and being wise in choosing healthy foods. For example, by eating apples, broccoli, oatmeal, egg whites, fish and low-calorie snacks and replacing sugar with low-calorie sweeteners," she explained.
Cardio or endurance sports such as weight lifting can also be a good option. "Dieting is actually simple, easy and cheap. It's just how we try to find out and ask the doctor's advice before starting a diet. If we take the wrong steps, instead of losing weight, we will endanger our health," she added.
For ulcer sufferers, Ika suggests some tips. According to her, those with ulcers can still go on a diet. "Set a meal schedule, avoid the habit of lying down after eating, avoid foods that trigger stomach acid, increase consumption of high-fiber foods, and the last is quality and sufficient sleep," she said.
In addition, she also exemplified healthy food menus in one day: starting with whole grains, fruits, cereals, eggs, or smoothies in the morning and avoiding carbohydrate foods with a high glycemic index or too sweet because the added sugar will make you hungry.
She suggests eating a sufficient portion of staple foods, side dishes, vegetables, and fruits for lunch. Then at night, you can consume other sources of vitamins. In principle, humans do not need heavy meals because they only need a little energy.
Ultimately, Ika reminded people not to eat dinner close to bedtime. "Eating dinner close to bedtime will cause stomach acid backflow disturbance. Therefore, eating dinner should be avoided, especially if you have a history of stomach acid disorders such as ulcers or GERD. The best time to have dinner is 2-3 hours before bedtime," she concluded. (imh/dev/wil)
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