Understanding About Body Mass Index

Understanding About Body Mass Index

The index M assa t of the Body (BMI) is one way to find out your ideal body weight range and predict how much your health risks are. This method is used to determine a healthy weight based on weight and height.

Body mass index figures or in English Body Mass Index (BMI) are used to indicate whether a person’s body weight is proportional or not. Through IMT, someone will know whether their weight is in the normal category, excess, or just lacking.

Body mass index is obtained by dividing a person’s weight in kilograms with their height in square meters. For some people, the body mass index value is likely to be inaccurate. Those who are pregnant, bodybuilders, or athletes with high activity levels are group with BMI values ​​that do not reflect health at that time. That is, even though their BMI values ​​are above normal, it does not mean they have excessive fat.

Classification of Body Weight Based on BMI

IMT calculations are divided into four categories:

  • A person is obese if the BMI is equal to or above 30.
  • When someone’s BMI touches the numbers 25-29.9, then he is categorized as being overweight.
  • Normal BMI is in the range of 18.5-24.9.
  • If someone has a BMI below the number 18.5, then the person is underweight.

As for the Asian population, including Indonesia, the IMT grouping is as follows:

  • A person is obese if his BMI is above 25.
  • When someone’s BMI touches 23-24.9, he is categorized as overweight.
  • Normal BMI is in the range of 18.5-22.9.
  • If someone has a BMI below the number 18.5, then the person is underweight.

Unfortunately, the numbers above are less accurate when applied to people with eating disorders, such as anorexia nervosa . Body mass index numbers also do not represent those who are obese at extreme levels.

Don’t Overly Rely on Body Mass Index

BMI can indeed be used as a benchmark so that someone is aware of abnormal weight. However, relying too much on that number is also not wise. One of the drawbacks of BMI calculation is that the results of BMI are general because they do not take into account other factors, such as the type of body shape, age, and level of one’s activity.

If there are two individuals having the same body mass index, but different sex and age, then it needs to be taken into account.

Where the weight of a person’s body can also be a calculation of body mass index becomes inaccurate, for example athletes or bodybuilders. Both groups are likely to have a higher weight because they have an athletic body . Body weight comes from muscle mass, not body fat.

Based on age, for example, adults tend to have more body fat than children. While for sex, women naturally have more body fat than men.

Likewise with the activity and shape of a person’s body. Despite having a normal body mass index, people who are less mobile may have more body fat. Those who have more fat in the stomach , are considered more susceptible to health problems.

The fat that settles in the stomach and waist is associated with the risk of heart disease and type 2 diabetes . While those who have fat deposits on the hips and thighs are considered safer from the threat of these diseases.

It is worth noting that the calculation of IMT is a person’s ethnicity. Each ethnic group is faced with its own health threat. For Asians, a BMI of 27 or higher includes obesity. In fact, the obesity category is generally in the range of BMI more than 30.

Certain medical conditions or conditions, such as malnutrition or ascites , can also cause the calculation of BMI to be inaccurate. This is because of the increase in body weight due to accumulation of body fluids.

The Importance of Maintaining Weight

Despite all the shortcomings, the calculation of BMI is well known primarily as a reminder to maintain weight . By having a normal weight, the following benefits can be obtained.

  • Can do more activities because of higher stamina .
  • Minimize a person from the risk of joint pain and muscle aches.
  • Have a better sleep pattern and quality.
  • Heart performance will be lighter.
  • Blood circulation and metabolism will also be better.
  • Reducing the risk of heart disease and certain cancers.
  • Reduce cholesterol, triglycerides, blood glucose, and reduce the risk of type 2 diabetes.

Given the many advantages of having an ideal body weight, knowledge of body mass index is still feasible to maintain, especially as self-control. Make sure a healthy diet and regular exercise are your daily habits. If you are experiencing weight problems and have difficulty regulating or achieving your ideal body weight, you can consult a doctor to get further treatment steps.


Utilizing Yoghurt for Diet

Utilizing Yoghurt for Diet

Yogurt is one type of probiotic food and is known to be good for weight loss . However , at the end of the day , all the contents of yogic products on the market are healthy and effective for diets. Some of them actually contain artificial sweeteners and high sugar levels that are not good for the body. To achieve maximum diet results, consider the reviews about yogurt for the following diet!

Yogurt is a dairy product that is fermented by lactic acid-producing bacteria. Despite having almost the same micronutrient composition as milk, the protein, vitamin and mineral content in yogurt is higher. Low-fat yogurt measuring 240 mL contains 50 percent more potassium , calcium, and magnesium than low-fat milk .

There are various benefits of yogurt for health , one of which is to support the success of the diet program that you are running. The advantage of consuming yogurt for diet comes from various nutrients contained in it, such as protein, calcium, vitamins, and especially probiotics that are good for digestive health and the immune system.

The probiotic content found in yogurt helps release and increase GLP-1 (appetite-lowering hormone), making you feel full longer. Increased levels of this hormone can help the body burn calories and fat. Probiotics can also increase levels of ANGPTL4 protein, which functions to reduce fat deposits.

Besides being useful for bone health, calcium content in yogurt also affects appetite, blood sugar levels, and changes in the lifestyle of good bacteria in the intestine. Some studies also reveal, eating yogurt is believed to prevent obesity, lose weight , lose body fat, and reduce waist circumference.

Choosing Products and Serving Yogurt for Diet

There are many yogurt products available on the market, including cow milk yogurt, soy milk yogurt, almond milk yogurt, and coconut milk yogurt. Yogurt cow’s milk is rich in calcium and vitamin D , high in protein and low in calories. While soy milk yogurt can be an option for those who are vegetarians or allergic to dairy products. However, this type of yogurt usually contains lots of sugar and calories, so check the packaging label carefully to ensure the sugar and calories.

Yogurt of almond milk is also consumed by vegetarians and sensitive to dairy products. This yogurt is rich in calcium, protein , and low in calories. However, almond yogurt is not recommended for consumption by people who are allergic to nuts. While coconut milk yogurt contains high fat and low protein.

Here are some tips on getting good and effective yogurt for your diet program: how to:

  • Check the packaging of yogurt products before buying them to find out the nutritional content and product expiration date.
  • It is recommended to choose unsweetened yogurt products and artificial sweeteners. Sugar can be registered under other names such as sucrose, high fructose corn syrup, fruit juice, sugar cane, and agave nectar.
  • Choose low-fat or non-fat yogurt products.
  • Make sure the yogurt you buy is healthy yogurt, which is higher in protein than the sugar content in it.
  • Make sure the yogurt product you buy contains calcium, vitamin D, and live and active bacteria, such as probiotics, with sufficient amounts. Ideally, yogurt contains vitamin D as an important part of your daily calcium needs. Vitamin D content will be written in the form of a percentage (% DV) on the yogurt packaging label.
  • To get a sweet taste, you can serve yogurt with pieces of fruit.
  • You can also serve yogurt with flaxseed sprinkles that contain fiber and omega-3 fatty acids that are good for body health.
  • Avoid eating yogurt with fruit flavors or pieces of fruit in it, because these products generally contain high sugar levels.

Saving Tips and Eating Yogurt for Diet

  • For those of you who want to consume yogurt as a nutritious intake when dieting, here are the correct procedures for storing yogurt:
  • Store yogurt in the refrigerator after you buy it.
  • Spend yogurt in 3 days after the packaging is opened.
  • Protect yogurt from other foods that smell bad by wrapping it in rap
  • Take as much yogurt as you want to eat into the bowl using a spoon
  • To avoid bacterial contamination that will speed decay, do not return the remaining yogurt that is not eaten to the original container.
  • And avoid freezing yogurt, because freezing will affect texture and taste.

To get maximum benefits, consume yogurt for a diet in the right portion and not excessive. Yogurt is recommended to be consumed once or twice a day. The recommended amount of yogurt in a day is 100-200 grams. For adults, yogurt is safe to consume as much as 200-450 ml per day. You can serve it for breakfast or lunch during the day at the office. Adding yogurt in various food or beverage recipe creations can also be an option to enjoy yogurt for diet.

People who have lactose intolerance or have a milk allergy are advised to limit their yogurt intake or not to take them. Consultation with a doctor must be done if you want to eat yogurt for a diet but are on treatment or taking certain supplements.

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Frequent urination causes

Frequent urination causes

Frequent urination can be caused by drinking too much or due to certain medical conditions that should not be underestimated. Normally, urinating in a day is 4-8 times or as much as 1-1.8 liters. However, some people can urinate beyond that frequency, even need to wake up at night to urinate.

Drinking too much water or drinking near bedtime can make us urinate frequently, even waking up at night. But if you urinate often when you only drink a little, watch if there are other symptoms that you might feel.

Beware of Medical Conditions Frequent Urination Causes

Urinating beyond the normal frequency for a long time can indicate a variety of certain medical conditions.

Here are some conditions that cause frequent urination, as well as other symptoms that may accompany.

Urinary tract infection.

The desire to always urinate that cannot be held, accompanied by fever, and discomfort or pain in the lower abdomen, can be a sign of urinary tract infection .

Overactive bladder

Conditions in which the bladder muscles contract excessively, causing the desire to urinate even though the bladder is not yet full of urine.

Kidney infection

In addition to frequent urination, other symptoms of kidney infection are back pain, groin pain, nausea, vomiting, fever, and chills.

Kidney stones

This is a mineral rock that forms in the kidneys when urine is concentrated. Other symptoms of kidney stones are urination that comes out a little with pain, pain in the lower abdomen, blood in the urine or the color of urine turns dark or cloudy.


In early pregnancy, the uterus will grow and compress the bladder, causing frequent urination.


Frequent urination with a large amount of urine is often a symptom of diabetes. This is because the body tries to clean up unused glucose in the blood through urine.

Prostate disorders

Enlargement of the prostate can compress the urethra or urinary tract and close the flow of urine. This causes irritation of the bladder wall. As a result, the bladder becomes easily contracted even when there is only a little urine, so it often appears a sense of wanting to urinate.

Taking diuretic drugs

This is a cure for high blood pressure or accumulation of fluid in the kidneys. A diuretic drug will remove excess fluid in the body, resulting in a desire to urinate continuously.

Stroke or neurological disease

Damage to nerves that regulate bladder function can trigger frequent urination.

Diverticulitis or inflammation of the walls of the large intestine

Symptoms are pain in the lower left abdomen, frequent urination accompanied by pain while urinating, and bleeding from the anus.

Psychological factors

One of them is excessive anxiety that lasts a long time. For example concerns about finance, work, school, or family, but cannot explain the specific cause ( general anxiety disorder ). In addition to frequent urination, other symptoms are heart palpitations, sweating, tense muscles, difficulty sleeping, fatigue, difficulty concentrating, trembling, and gastrointestinal disorders.

Urine testing is usually needed to find out if there are abnormal compounds in the urine. In addition, other tests may also be carried out such as imaging tests, neurological tests, and urodynamic tests. Imaging tests such as ultrasound aim to display images from the body. The neurological test aims to check for nerve disorders. While urodynamic tests are useful for checking how well the bladder, sphincter and urethra are.

Handling Frequent Urination Conditions

Treatment for frequent urination depends on the cause. If due to infection, the doctor will give antibiotics. If diabetes is the cause, then handling is controlling blood sugar. As for the condition of the bladder that is too active ( overactive bladder) can be helped by the following steps:

Train the bladder

For approximately twelve weeks. The method of training is relatively simple, which is controlling the distance of urination. This can reduce the frequency of urination and train the bladder to store urine for longer.

Kegel exercises

This exercise can strengthen the muscles around the bladder and urethra, so that it can reduce the urge to urinate. Controlling the bladder can be done with exercises that focus on the pelvis for five minutes. Do this exercise at least three times a day.

Change your diet

Like avoiding consumption of liquor, caffeine, soda, tomatoes, chocolate, spicy foods, and artificial sweeteners. In addition, constipation can also make this situation worse. Increase the consumption of fiber-rich foods and enough water needs, but you should avoid drinking a lot when you want to sleep at night.


This alternative treatment is believed to help overcome the problem of frequent urination by manipulating certain points on the body’s surface. Even so, there are still not enough medical data on the benefits.

If you suspect frequent urination caused by certain medical conditions, you should immediately see a doctor . What’s more, when there is blood in urine or cloudy colored urine.


Know the Glycemic Index in Food and Its Effects

Know the Glycemic Index in Food and Its Effects

On food packaging labels, there is usually a description of the glycemic index. The glycemic index (IG) is a classification system of foods that contain carbohydrates. However, this information cannot be used as the only reference for a healthy diet

The glycemic index number can be an indicator of how fast food consumed affects blood sugar levels in the body. The glycemic index number can sometimes be found on food packaging labels or can be checked on health pages on the internet.

Foods with a Low and High Glycemic Index

Foods with a high glycemic index contain carbohydrates that are processed quickly by the body and cause blood sugar levels to rise rapidly. This is because certain carbohydrates are easier and faster to digest the body into sugar that the body uses as an energy source.

Some types of foods that have a high glycemic index are potatoes , white rice , sugar, white bread, soft drinks, and sweet drinks.

While foods with a low and medium glycemic index are foods that the body slowly digests and cause a gradual increase in blood sugar levels. Examples of these foods include nuts, fruits (not including dried fruit), vegetables, and foods made from whole grains such as oatmeal porridge.

If it is mentioned in numbers, the level of the glycemic index generally can be categorized as follows:

  • Low GI: 55 down.
  • Moderate GI: 56 – 69.
  • High GI: 70 and above.

However, the glycemic index number can change especially if the food has been processed together with other ingredients or in certain ways. In addition, there are several factors that also determine the change in height and magnitude of IG, namely:

  • Certain fruit glycemic indices, such as bananas, will increase with maturity. The more mature the fruit, the sweeter and the higher the glycemic index.
  • Fiber, fat, and acids like lemon juice or vinegar used to process food or eat with food, can reduce the glycemic index level.
  • Glycemic index levels of starch-containing foods, such as pasta, will increase if processed longer.
  • Foods with a high glycemic index that are consumed together with foods with a low glycemic index will have a lower glycemic index.
  • The more servings of carbohydrate foods consumed, the more it will affect blood sugar levels.

In addition to the food glycemic index, a person’s blood sugar levels are also influenced by age and level of activity.

Can the Glycemic Index Be a Benchmark for Diet?

  • Low glycemic index foods that cause blood sugar levels to rise slowly will indeed make you feel full longer. However, do not make this food group the only standard of healthy eating, because:
  • Two types of foods that contain the same carbohydrates , can have different levels of glycemic index.
  • Although some foods with a low glycemic index are good, such as vegetables and fruits, not all foods in this group are healthy. Conversely, not all foods with a high glycemic index are bad for health. For example, chocolate is an example of a food with a low glycemic index, while watermelon is an example of a high glycemic index food.
  • Foods that contain fat or cooked using fat and protein, such as chips, reduce the absorption of carbohydrates, thereby reducing the level of the glycemic index. Though foods such as chips are high in fat and not good to consume excessively.
  • Foods with a low glycemic index may have high levels of calories, sugar and fat.

Research so far shows that diets with a low or high glycemic index do not significantly affect certain health parameters, such as cholesterol, blood pressure, and insulin sensitivity.

To maintain health, you should not only eat food by focusing on the glycemic index level only, but undergo a healthy diet with complete and balanced nutrition. How, combine low glycemic index foods with high glycemic index foods in smaller portions. In addition, limit foods containing sugar, such as sweets, cakes, and sweet drinks. To help determine a healthy diet, you can consult a doctor .

Rows of Foods for Good and Bad Diabetes Patients

Rows of Foods for Good and Bad Diabetes Patients

Choosing food for diabetics has an important role to maintain blood sugar levels. Diabetic patients can not freely eat food. The reason is, if there is an intake , blood sugar levels can increase. For this reason, you must know what types of food for diabetics are allowed and not allowed .

Increased blood sugar levels in diabetics can risk health effects, such as fatigue, dizziness, nerve damage , kidney failure, heart disease, eye problems, more susceptible to infection and injury, even loss of consciousness or coma .

Recommended Food

Diabetics need to be careful when eating food. Aside from treatment, diabetes also needs to be treated by following a special diet, called medical nutrition therapy. In diabetics, this therapy recommends the consumption of nutritious foods that are low in fat and calories, so that their blood sugar levels remain controlled.

The following are examples of good food choices for diabetics:

  • Foods made from whole grains or complex carbohydrates, such as brown rice, roasted sweet potatoes, oatmeal , bread, and cereals from whole grains.
  • Lean meat or skinless chicken.
  • Vegetables which are processed by boiling, steaming, roasting, or consumed raw. Vegetables that are good for diabetics include broccoli and spinach .
  • Fresh fruits . If you want to make it juice, you should not add sugar.
  • Nuts, including soybeans in the form of steamed tofu, cooked for soup, or sauteed.
  • Fresh popcorn .
  • Processed products of low-fat milk, such as yogurt and eggs. Research shows that consuming unsweetened low-fat yogurt can prevent type 2 diabetes.
  • Various types of fish, such as tuna, salmon, sardines and mackerel. However, avoid fish with high levels of mercury, such as tuna.


Foods that are avoided

For most Indonesian people, it is not satisfied if the dish menu is not equipped with white rice. Whereas for diabetics, this type of staple food should be avoided because it contains high sugar levels compared to other carbohydrate sources .

In addition to white rice, there are several other types of food that must be avoided if you want to maintain blood sugar levels, namely:

  • White bread.
  • Foods made from wheat flour.
  • Vegetables cooked in addition to salt, cheese, butter and sauce in large quantities.
  • Canned fruits that contain lots of sugar.
  • Canned vegetables that contain high salt.
  • Fatty meat.
  • High-fat dairy products.
  • Fried foods, such as fried chicken, fried fish, fried bananas, and fried potatoes.
  • Popcorn is rich in flavor.
  • Chicken skin .

If you have diabetes, it is recommended to eat homemade food. That way you can monitor what raw materials and additives will be used in food for you to consume. In addition to being smart in choosing foods for diabetics, you are also advised to regularly check blood sugar levels .

Types of various blood sugar tests such as fasting blood sugar test, temporary blood sugar test, hemogblobin A1c test (HbA1c), and oral glucose tolerance test. Consult your doctor to determine what type of blood sugar test is suitable for your condition, along with the appropriate dose of food for your body.

With a healthy diet, exercise, and the right treatment, blood sugar levels can be more easily controlled so that the risk of developing diabetes complications will be lower.