Nature would not provide healthy attack upon people like yourself are becoming. Although aware that it is not beneficial to health. Health can not be purchased with money even though you are a wealthy millionaire, if you do not care for themselves better. Money is only symptom relief only.

Many think that you exercise time. You try to load the Na mental work you are responsible for the day that much. If you do not care of yourself and you are the unfortunate paralysis or heart disease. Burden on you that many times and no exercise. These obligations will be people who care. Unfortunately, if the step does not help himself. Who will be the people you care. You just waste time each day, about 1 hour or you can take the TV and exercise together, which will make you a better health.

Some believe. Only thin people are healthy. Is to reduce weight with diet is great for weight standards. However, the weight may be a difficulty. And diet as long may be dangerous to health. So you want to read the new view has changed.

A healthy weight does not mean that the criteria, but means that we do not self correct from it. Exercise. Eating the rest of prevention. Reduction or termination of which undermine health. Body of mine, we mine Opera ready to take everyday. Content will be a guide to your health care.

Practice guidelines does not want you any old thousand years long, but you need to have strong healthy patients often can not avoid preventable diseases. Life expectancy. To have good health care must include the following.

Current Thai comes to health are more dining options. The campaign battle on Bush for re-smoking drinking and exercise. Statistics from past experience that the Thai people and people worldwide mortality and coronary heart disease increases. Major cause of the asymmetry of diet and exercise. Also cause diabetes. Hypertension Obesity Osteoporosis and some cancers. When you eat quality food with exercise properly will provide you with good health. Nutrition Association. Hypertension Association jointly issued guidelines for eating, not only specific energy. But will focus on nutrition. And exercise. The subject is as follows.

Instructions for groups.

Must eat food that has enough power. And nutrient adequacy.
People generally.

Dining full range of five people by avoiding saturated fat food [Saturated fat], Tranfatty acid salt, sugar and alcohol.
Amount of energy received should not exceed a given value.
The people.

Those aged over 50 years should receive vitamin B12 added.
Women pregnant or planning pregnancy should be added to a food iron. And food have high vitamin C to increase iron absorption.
Women pregnant or planning pregnancy should be added to food is a list Forbes acid.
Seniors who have dark skin or sun should not be vitamin D added.

People are obese or overweight.
Advice.

Weight must eat to get energy and to use the balance.
Weight must gradually reduce the energy received from food without malnutrition. And increased exercise.
For children who are overweight should consult medical care. Before food restriction.
People have the stomach for weight control do not let up.
For people with MS should consult doctors before the diet.
Managing weight.

Problem of overweight or obese people is a problem throughout the world including Thailand. Also that the children and young children with increased weight issues. Which cause diseases such matters as the nest. People are overweight often result in eating habits too. And behavior in the exercise too. Alone, reducing 100 kilo calories per day would prevent weight gain. Or reduce to 500 kilo calories per day will cause weight reduction. However, to reduce weight by reducing food, it is difficult to recommend avoiding sugar. Or eating it. Or drink. Suggestions for reducing weight.

The need to maintain a good weight to energy from eating food. To balance the energy we use (the same weight).
Overweight prevention by reducing the amount of food can reduce sugar and increase exercise.
Instructions for each chunk.

Exercise.
To encourage more activity. Do not sit any other bed will be healthy health and better weight control.

For adults. Encourage activities that use moderate energy. Than usual 30 minutes a day every day, whether at work or at home, such as rubbing the home. Walking up stairs. The move soon to do shopping.
To provide healthy exercise hard category. Or exercise longer.
To prevent weight gain or weight must exercise type or types of medium weight per day by 60 minutes every day to eat the same energy.
To reduce weight, reduce weight, have moderate to heavy exercise 60-90 minutes a day eating up energy.
By encouraging healthy body. To exercise strong heart. Exercise to strengthen muscles. An exercise to go well. Exercise to the body's endurance.

For the exercise groups.


Children and adolescents to exercise 60 minutes a day every day.
In one area does not prohibit the exercise to moderate exercise 30 minutes a day every day, but avoid exercise that will harm the pregnancy.
Seniors need continued activities to reduce the rate of depreciation of the organ.
Some facts.

2002, 25 percent of America's organizations do not take exercise.
2003 Percentage of population 38 youth spent watching TV per day, 3 hours.
Exercise hard category to benefit from being better than category average dart application. And more power.
Issued Kmm Lanka ย diet can be made easier. Pretty people who exercise can add up to eating.
Must be physically protected by drinking enough water. Or drink while exercising. Or after exercise.
To exercise evenly. Reduce bed or watching TV, which gives good physical health and mental health.
To prevent or reduce the incidence of chronic diseases such as diabetes, heart disease, high blood pressure to leave a day is moderate physical activity daily or 30 minutes.
If the issue is a body weight increase (heavy type) will result in better health.
To add weight to prevent type moderate exercise 60 minutes a day every day.
To reduce the weight continued to moderate exercise types - heavy 60-90 minutes per day.

Tip of cuisine types.
Eating fruits and vegetables by eating as much fruit juice 2 cups vegetables per day, 2 cups per day.
Eating a variety of fruits and vegetables are always interchangeable.
Day to eat grains such as beans are hand Sunflower seed watermelon seed.
It diminished to eat dairy products, butter, or butter milk diminished it 3 cups a day.
Food recommendations for children.

Children and adolescents need to eat cereals often children 2-8 years old should be drinking milk, it diminished day 2 cup butter over 9 years old child should drink 3 cups.
Food groups.

Select eat fruits and vegetables with adequate power was not up to standard sample who received energy 2000 kilo Claire wait to get fruits and vegetables have less than 21 / 2 cups or juice up to 2 cups.
Choose fruits and vegetables and chopped 5 to the group.
Components of grains to eat. Or whole grains such as rice, at least 3 parts per day.
Dwindling milk they drink butter 3 cups per day.
The fruits and vegetables.

Of fruits and provide a source of nutrients to the body as many as the table below.
Eating fruits and vegetables will be physically adequate fiber food.
Of fruits and provide value to each different food. So be interchangeable in each Sun Divided into 5 types of vegetables, and quantities that should be eaten each week.
Greens 3 cups per week.
2 cups yellow leaf vegetables per week.
3 beans beans per week.
Them to starch vegetables (vegetables their heads) 3 beans per week.
Other vegetables 6 1 / 2 per week.

Instructions for fatty foods.
Saturated fat diet with saturated fat must not exceed 10 percent of the energy received per day, or less than 300 grams of the State Wireless Claudia Kroll. And avoiding fatty species trans fatty acid.
Amount of energy from fat should not exceed. 30% of total volume. And they should not saturated fat, polyunsaturated.
and monounsaturated fatty acids from plants and nuts.
When to eat meat to choose low-fat area. Such as tenderloin. Or sheep leather, and some fat left.
Eating a lower fat and saturated fat, trans fatty.
For children aged 2-3 years to have eating fat to 30-35 percent for children aged 4-18 years to eat up fat and 25-35 percent fat sources should not be saturated fat. polyunsaturated and monounsaturated.
fatty acids, such as fish, nuts and vegetable oils.Instructions for generic food starch.
Their starch diet with high fiber foods. Include fruits and vegetables.
Cooking does not push too much salt or sugar.
Prevent tooth decay by reducing the sugar and beverages.
Eating a low salt.
For people to eat with less salt than 2300 mg (approximately 1 teaspoon).
Time for cooking salt to a minimum.
For people exposed to the disease as high blood ดํ (those with a family history of high blood pressure, diabetes, obesity black) salt to eat only 1500 mg Depot and eating salt, but sob Sierra Inc. 4700 mg per day.