Understanding the wound healing process

Understanding the wound healing process

The wound healing process is a natural recovery response to damaged body tissue. Minor injuries can be cured with self-care at home, but there are a number of medical conditions that make it difficult to heal.

Injuries are injuries that involve damage to body tissues and generally occur on the skin. The skin is the largest body organ in humans and plays a role in protecting the body from microbes (viruses, fungi, bacteria). If the skin is injured, germs can easily enter the skin and cause infection.

Berets, punctures, cuts, and burning are forms of injury. In addition, surgical sutures also belong to the wound. The most common causes of injury are sharp objects, falls, scalded water, and accidents.

How is the Wound Healing Process?

The wound can heal by itself through treatment independently at home. Independent wound care can be done if the wound is not too deep, not in dangerous parts of the body, for example on the face, and bleeding stops in a short time or about 10 minutes.

The wound healing process requires several stages, namely:

Stage of inflammation or inflammation

In the early stages of the wound healing process, the blood vessels will narrow to stop bleeding. Platelets (cells that play a role in blood clotting) clot in the area of ​​the wound. After freezing is complete, the blood vessels will dilate to drain blood to the area of ​​the wound. This is the reason why the wound feels warm, swollen, and reddish.

Then, white blood cells flood the area to prevent infection, by destroying bacteria and other microbes. White blood cells also produce chemical compounds which help repair damaged tissue. Then the new skin cells grow so that it covers the wound area.

Fibroblastic stage

This stage is the stage of scarring formation after injury. At this wound healing stage, collagen begins to grow inside the wound. Collagen is a protein fiber that gives skin strength. The presence of collagen pushes the edges of the wound to shrink and close. Furthermore, small blood vessels (capillaries) form in the wound to give blood to the newly formed skin.

Maturation stage

Collagen production continues to increase so that damaged tissue recovers slowly. The ripening process can take months or even years. This is why the longer the scar fades.

After the damaged tissue has completely recovered, the skin will be as strong as before it has been injured. However, the appearance of scarred skin may be different from normal skin. This is because the skin is composed of two proteins, namely collagen which gives skin strength, and elastin which gives flexibility to the skin. In scars, the skin cannot produce new elastin, so the scar is made entirely of collagen. The skin on this scar is strong, but less flexible than the surrounding skin.

Specific Conditions That Cause Wounds Difficult to Heal

There are several conditions that cause difficult wounds to heal, namely:


Bleeding makes the wound difficult to close, making it difficult to heal.

Foreign object

Foreign objects, including dead skin tissue, inhibit wound healing. Dirty wounds are also susceptible to germ infection so that the wound healing process can be disrupted. Therefore, it is very important to clean the wound and treat the wound properly .


Friction of the wound with clothes can aggravate the condition. It is recommended to wear soft clothing and cover the wound to avoid friction.


Wounds tend to heal longer in the elderly.

Nutritional deficiency

Lack of nutrients such as vitamin C, protein and iron can inhibit the healing process of wounds.


Research shows that the process of wound healing in smokers is much longer and imperfect compared to people who do not smoke. This is thought to be related to the effects of smoking which can interfere with the performance of white blood cells and interfere with blood flow, as well as high levels of toxins in the blood.


Physical and psychological stress is proven to have an effect on the wound healing process. This is thought to be related to the effects of stress on the low amount of oxygen in the blood so that the wound healing process becomes longer. When experiencing stress , a person is also more likely to lead to unhealthy behaviors, such as smoking and consuming excessive alcohol, thus contributing to wound healing.


Injuries to patients undergoing dialysis procedures, chemotherapy , treatment with corticosteroids or blood thinning drugs, tend to be more difficult to heal.


The wound healing process is strongly influenced by blood flow and the role of white blood cells as part of the immune system. Blood-related diseases, such as anemia and vascular disease, can reduce blood supply to the wound tissue, thus slowing the recovery process.

Diabetes is also one of the conditions that makes it difficult to heal wounds. Wounds in diabetics tend to be more difficult to heal. Even small cuts can deteriorate quickly and become dangerous infections if not treated immediately. Leg injuries are the most common injury in diabetics. In severe cases, amputation of the foot must be done so that the infection does not spread.

The process of slow wound healing is caused by high blood sugar levels. Blood sugar that is too high will reduce blood flow, inhibit cells from getting nutrients and oxygen, interfere with the immune system, and increase the risk of inflammation. This condition will certainly hamper the process of wound recovery.

The time needed for a wound to actually recover depends on the condition of the wound. The bigger, deeper, and dirty the wound condition, the longer the healing process will be. If you have a serious injury or bleeding in a wound that does not stop, you should seek help from a doctor or health worker and undergo wound treatment at the hospital .

Know the Benefits of Carbohydrates, Types and Risks

Know the Benefits of Carbohydrates, Types and Risks

Glucose or sugar that is processed from carbohydrates serves as a fuel that will be used by the body. The main benefits of carbohydrates are as a source of energy for the body in carrying out various functions, as well as to perform various activities every day.

Carbohydrates can be divided into two types, namely simple and complex. Both types of carbohydrates have differences in their chemical structure. In general, simple carbohydrates only contain basic sugars which are easily digested and absorbed by the body. Meanwhile, complex carbohydrates have a longer sugar chain. So it takes a long time to digest and absorb this type of carbohydrate. Natural carbohydrate sources are easy to find, namely in the form of grains, grains, nuts, fruits, vegetables, and milk .

Carbohydrate type

There are three macronutrients, which are nutrients that are found in some of the foods we consume. One of the three macronutrients is carbohydrates. Two other macronutrients are fat and protein .

Carbohydrates themselves consist of three types, namely:


Starch is a carbohydrate found in foods derived from plants. Examples are grains, vegetables and nuts. Starchy foods, such as pasta and bread, also include starch.


Fiber is also found in foods derived from plants. Wheat bread , beans, and some vegetables eaten with their skin are good sources of fiber .


Not all carbohydrates are sugar, but all sugars are carbohydrates. Sugar can be obtained naturally from various foods. Sugar found in fruit is called fructose, sugar in milk is called lactose , and sugar is called sucrose. In the process of making cakes, chocolate, and candy, sucrose is usually added as a sweetener.

Benefits of Carbohydrates for the Body

Carbohydrates are a source of energy for the body. When you consume carbohydrates, the body will convert it to glucose which is the body’s main fuel. The body needs carbohydrates because these substances have some of the most important benefits, including:

Energy sources

When you breathe, move, walk, think or do other activities, the body needs energy. This energy is obtained from carbohydrates that are digested and processed into glucose. After that, insulin will help glucose to be absorbed into the body’s cells. This is where the body gets energy.

Meet healthy calorie needs

In meeting calorie needs, you must pay attention to the portion of the meal so as not to overeat to make the body excess calories. Calories derived from a lower amount of carbohydrates than the same amount of fat. Calorie consumption of your body will be better if the carbohydrate source you choose has high fiber content, such as brown rice, whole grain bread, and nuts. 45-65 percent of body calories are recommended to come from carbohydrates.

Reducing the risk of disease

The benefits of consuming carbohydrates sourced from nuts and vegetables can reduce the risk of disease. Fiber in these carbohydrates can reduce the risk of constipation . Intestinal health can also increase thanks to the benefits of carbohydrates. In fact, research has proven that several types of fiber can reduce cholesterol levels in the blood. In addition, although it has not been fully proven, several studies have shown a reduced risk of obesity and diabetes by consuming high-fiber grains and carbohydrates.

Do not lack or excess carbohydrates

Carbohydrate needs per day for each person are different. This depends on your age, sex, physical activity, and certain medical conditions. But in general, healthy adults need a carbohydrate intake of around 220 – 300 grams per day. For those who want to maintain weight, the recommended carbohydrate intake is around 50 – 150 grams per day.

Women less than 50 years old need 25 grams of fiber per day, while women over 50 years old need 21 grams of fiber per day. Meanwhile, men under 50 years old need 38 grams of fiber per day and men over 50 years old need 30 grams per day.

Sugar produced from carbohydrates will be stored in the form of fat in the body if not used immediately. Therefore, consuming excessive carbohydrates means you are accumulating more fat in the body. This can increase the risk of various diseases, such as obesity , diabetes, and heart disease.

Conversely, lack of carbohydrates is also not good for the body. When lacking in carbohydrates, the body will weaken and take protein and fat to be used as energy. The process of breaking the fat into energy can cause the buildup of ketones in the blood. If left unchecked, it can cause ketosis. Ketosis can cause dizziness, weakness, nausea and dehydration . The lack of carbohydrates at risk makes you lack of other nutrients that are important for bodily functions.

Stay wise in choosing the type and regulating the portion of carbohydrates, in order to get the benefits of carbohydrates that are suitable for the body’s needs

List of Fruits for Diabetes that are Worth Consuming

List of Fruits for Diabetes that are Worth Consuming

Many consider that for diabetics, eating fruit for diabetes is a bad idea. Fruits are often prohibited for consumption by diabetics because they contain sugar.

In fact, sweetness and the element of glucose in fruits come from natural sugars and have a low glycemic index. The glycemic index is an indicator of how fast food consumed increases blood sugar levels in the body. In addition, the fruit is suitable for consumption by diabetics because it contains various nutrients, such as vitamins, minerals, and natural fibers that play an important role in the body’s metabolism.

Fruit is a better quantity of carbohydrates than vegetables. Another advantage is the low fat and sodium contained in fruits. Although there is one exception, namely in avocados, because these fruits have high fat and calories.

This is a Good Fruit List for Diabetics

With a low glycemic index, fruit is good for diabetics because it raises blood sugar levels slowly. This helps the body to better manage changes after meals. The following is a list of fruits for diabetes that can be selected.


The old saying that consumption of one apple a day can keep someone away from a doctor is not without reason. Low in calories and carbohydrates, contains fiber, and a reliable source of vitamin C is part of a row of good apples . In fact, the skin from the fruit for diabetes also contains antioxidants .


Oranges are a source of vitamin C. So rich, one orange is enough to meet the body’s daily needs for this vitamin. Oranges also contain folate and potassium which can help normalize blood pressure. This fruit deserves to be an option for diabetics because of low carbohydrates and calories.


Besides being low in carbohydrates, pears are a food source that is supported by high levels of fiber and potassium. This is enough to make pears as one of the fruit diet choices for diabetes. Besides being able to be consumed directly, adding this fruit to salad or salad is a healthy choice.


This simple fruit turns out to have diverse nutritional content. Medium-sized guava contains 3 grams of fiber, 37 calories, 5 grams of carbohydrates, and has a low glycemic index. Guava is also rich in vitamins C, A, magnesium, potassium, and copper which are good for preventing body cell damage.


High in potassium and contains antioxidants to make cherries worthy of being a fruit for diabetics. Because of the content, cherries have a positive impact on the immune system of diabetics. In fact, canned cherries commonly used as tart cake decorations are still considered safe for diabetics provided they are not packed with excess sugar.


This fruit has a high fiber content. Strawberries are good for consumption without being processed first, so that vitamin C can be obtained optimally. Another useful benefit of strawberries from fruit for diabetes is its ability to improve insulin sensitivity so that the body can regulate sugar levels better. However, the benefits of strawberries in people with diabetes still need to be studied more deeply.

Although the fruits above are good for diabetics, try to consume them without added sugar. Eat fruit that is still fresh or frozen. Fruit for diabetes can also be consumed in the form of juice, but must be full of fruit, without other additives, such as sugar or milk.

Info Lengkap Motorola Moto G Spesifikasi dan Harga Lazada

Motorola Moto G adalah smartphone yang sangat baik. Sehalus pantat bayi. Saya menggunakan Nexus 5 selama beberapa hari dan percayalah, ponsel ini memegang sangat baik dalam 90% dari operasi Nexus 5. Multitasking Moto G sangat baik, browsing web di situs relatif berat tidak merasa lambat sama sekali.


Info Lengkap Motorola Moto G Spesifikasi dan Harga Lazada

Moto G adalah tangan bawah smartphone anggaran terbaik. Spesifikasi bersaing dengan banyak ponsel yang lebih mahal, dan tampaknya tidak murah ketika saya menggunakan itu. Namun, ada beberapa fitur yang hilang seperti Android balok (NFC) dihilangkan mungkin untuk memotong biaya ponsel ini sebesar $200 dari kontrak.

Motorola Moto G adalah yang terbaik anggaran smartphone sekitar. Harga pada $200 itu punya besar membangun kualitas, layar yang sangat baik, kamera yang layak dan Android 4.3 Jelly Bean akan segera meng-upgrade ke 4.4 KitKat. Ini hanya terbatas di departemen penyimpanan dan kurangnya dukungan pada jaringan 4G.

Kami benar-benar terkesan dengan set fitur pada Moto G, jadi jika Anda mencari ponsel murah Anda dapat berhenti mencari, cukup pergi keluar dan ambil Moto G sekarang juga.

Moto G adalah tawar-menawar tahun. Menolak untuk melihat, bertindak atau merasa seperti telepon murah, dan melebihi ponsel lebih mahal. Satu-satunya kekecewaan adalah sejumlah kecil memori internal, dan kamera dasar.

Spesifikasi Motorola Moto G:

Harga Motorola Moto G 8Gb

Harga Baru :Rp. 1.949.000

Harga Bekas : –

Harga Motorola Moto G 16Gb

Harga Baru :Rp. 2.249.000

Harga Bekas : –

Spesifikasi Motorola Moto G

Dimensi: 129.9 x 65.9 x 11.6 mm

Berat : 143 g

Layar : 720 x 1280 pixels, 4.5 inches (~326 ppi pixel density) + Corning Gorilla Glass 3

Memory Internal : 8/16GB

Memory Eksternal : –

Internet : HSDPA, 21 Mbps; HSUPA

Konektivitas : WIFI 802.11b/g/n, Bluetooth, MicroUSB

Ram : 1 GB RAM

OS : Android OS, v4.3 (Jelly Bean) Upgradable Android Kitkat 4.2.2

CPU : Qualcomm Snapdragon 400, Quad-core 1.2 GHz Cortex-A7

GPU : Adreno 305

Kamera Belakang : 5 MP, 2592 х 1944 pixels

Kamera Depan : 1.3 MP

Baterai : Li-Ion 2070 mAh battery

Untuk masalah cara beli Moto G di Indonesia telah terungkap bersamaan dengan dibukanya pre-order oleh Lazada pada situs GadgetTerbaru yang telah menjalin kerja sama dengan Motorola. Dengan memberikan harga yang sangat menggoda, Moto G mungkin saja akan menjadi sebuah idola baru di pasar Android 2 jutaan pasar Indonesia.

Daftar Power Bank Terbaik Saat Ini di Dunia!

Ponsel adalah perangkat yang sangat penting di dunia kita saat ini. Mereka adalah pintu kita ke media sosial dan aspek penting lainnya dalam hidup kita. Masalahnya adalah bahwa baterai cenderung sangat cepat mati. Hal ini sangat menyebalkan saat Anda sedang bersenang-senang atau melakukan aktivitas lain yang memerlukan smartphone. Kabar baiknya adalah Anda tidak perlu melewati saat-saat yang menyebalkan ini.


Power Bank portabel adalah solusi sempurna untuk masalah daya ini. Berikut adalah ulasan dari bank-bank power portable portabel terbaik yang ada di pasaran:

Anker Power Core+ Portable Power Bank

Band daya premium 3350mAh ini memiliki teknologi pengisian daya Power IQ terbaru dengan cepat mendeteksi perangkat Anda sehingga memberikan muatan cepat hingga 1 amp. Ini telah dirancang dengan sel baterai berkualitas tinggi untuk keamanan dan kinerja superior. Ini memiliki desain yang kompak dan diisi ulang dalam 3-4 jam dengan adaptor 1 amp terpisah dan kabel USB mikro. Power bank ini menambahkan tagihan hampir penuh ke Samsung Galaxy S6 dan lebih dari satu tagihan ke iPhone 6. Sistem ini memiliki fitur keselamatan canggih termasuk perlindungan hubungan pendek dan proteksi lonjakan arus. Indikator LED memungkinkan Anda mengetahui berapa banyak sisa hidup yang tersisa untuk perangkat Anda.

Portable Charger Bluesim Power Bank

Power bank ini memiliki kapasitas pengisian tinggi 10000mAh. Ini memiliki port output USB yang memberikan kompatibilitas luas dengan tablet, smartphone dan perangkat berkemampuan USB lainnya. Menggunakan adaptor 2.1A yang membuatnya sangat cepat, dua kali lebih cepat dibandingkan dengan input 1A normal. Ini memiliki desain kompak dan ringan yang membuatnya mudah digunakan di saku agar mudah digunakan. Indikator LED cerdas menampilkan status pengisian daya dan tingkat daya. Ini memiliki dual USB yang membuatnya mengisi dua perangkat secara bersamaan. Ini juga memiliki microchip built-in yang membuatnya aman dan meningkatkan umurnya.

Anker Portable Power Bank Core 20100

Power bank ini sangat ringan namun memiliki kapasitas pengisian yang sangat tinggi sehingga Anda benar-benar akan terkejut. Ini menggabungkan teknologi Voltage Boost dan Power IQ untuk memberi Anda kecepatan pengisian tercepat hingga 2,4 amp per port atau keseluruhan 4,8 ampli. Ini mengisi ulang dirinya setiap 10 jam sekali dengan menggunakan pengisi daya 2 amp. Ini memiliki sistem keamanan yang menjamin Anda melindungi perangkat Anda dan diri Anda sendiri. Didukung dengan garansi 18 bulan.

Anker Astro E3 Ultra Compact 10000mAh Power Bank

Power bank premium ini memiliki kapasitas ultra-tinggi dan menggunakan teknologi pengisian daya Power IQ yang dengan cepat mendeteksi perangkat Anda sehingga memberikan muatan cepat hingga 3 amps. Ini telah dirancang dengan sel baterai berkualitas tinggi untuk keamanan dan kinerja superior. Ini memiliki desain yang ramping dan ramping dan diisi kembali dalam 6 jam dengan adaptor 2 amp terpisah dan kabel micro USB yang disertakan. Power bank ini dapat mengisi Samsung Galaxy S5 selama dua setengah kali, iPad Air satu dan empat setengah kali untuk iPhone 5.

Satu paket berisi baterai eksternal, kantong perjalanan, kabel USB mikro, 18 garansi bulan dan panduan selamat datang. Kabel penerangan untuk iPad / iPhone dijual terpisah. Indikator LED memungkinkan Anda mengetahui berapa banyak sisa hidup yang tersisa untuk perangkat Anda. Ini kompatibel dengan smartphone Android dan Apple, tablet dan perangkat berkemampuan USB lain yang dipilih.

Anker Astro E7 Portable Power Bank

Power bank ini memiliki teknologi pengisian daya Power IQ yang dengan cepat mendeteksi perangkat Anda sehingga mengirimkan muatan cepat hingga 3 amp per port. Ini telah dirancang dengan sel baterai berkualitas tinggi untuk keamanan dan kinerja superior. Bagian luarnya kokoh dan glossy untuk keandalan maksimal. Ini aman diisi ulang dengan charger telepon dengan output 2 amp atau lebih tinggi. Ini memiliki kapasitas besar yang bisa mengantarkan sepuluh kali charge untuk iPhone 6, enam kali untuk pengisian Galaxy S6 atau dua kali charge untuk iPad Air.

Paket tunggal berisi baterai eksternal, kantong perjalanan, kabel USB mikro, garansi 18 bulan dan panduan selamat datang. Indikator LED memungkinkan Anda mengetahui berapa banyak sisa hidup yang tersisa untuk perangkat Anda. Ini kompatibel dengan smartphone Android dan Apple, tablet dan perangkat berkemampuan USB lain yang dipilih.

Kesimpulan: Anda tidak lagi harus menderita frustrasi dengan baterai rendah saat Anda jauh dari sumber listrik. Dapatkan diri Anda salah satu bank kekuatan ini dan Anda akan diurutkan! Penting untuk dicatat bahwa power bank ini harus diisi dengan menggunakan pengisi daya USB yang kompatibel. Mengisi mereka dengan pengisi baterai telepon biasa dapat menyebabkannya terlalu panas.



Diet Calories to Reduce Weight

Diet Calories to Reduce Weight

Calories are used to calculate the amount of energy in food and drinks. Well , if we want to lose weight, one way that can be done is with a calorie diet. This diet is a diet that limits the intake of calories consumed.

Our body needs calories to be used as energy. However, everyone’s calorie needs vary. This depends on several factors, such as age, sex, and physical activity that is carried out daily.

Every day an average adult woman needs an energy intake of 2,000 calories, while an adult male 2,500 calories. If consumed in excess, calories will be stored in the body as fat and make weight gain. For weight loss, a calorie diet can be done, but you should consult a nutrition doctor first.

How to do the calories and benefits

Calorie diet is done by limiting the number of calories that enter the body, which is only 1,000-1,500 for women and 1,500-2,000 for men. Reducing the number of calories by 500 can make the body weight drop by around 0.5 kg per week. With a reduced number of calories, our body will break down fat to be used as energy.

Besides being able to reduce weight, a calorie diet with light intensity also has a good impact on health, such as reducing the risk of diabetes, high blood pressure, and high cholesterol .

A calorie diet can be done by changing your diet to the following:

Eat more protein

Eating more intake that is rich in protein is the most effective and simple way to lose weight. In addition, increasing protein intake can increase metabolism and help curb our appetite.

Avoid soft drinks and packaged fruit juices

Packaged fruit juice and soft drinks usually have added large amounts of sugar. Research shows that both types of drinks are very capable of causing obesity . If you want to consume fruit juice, it is advisable to consume pure fruit juice that is not given additional sugar.

Drink lots of water

Drinking two liters of water every day can burn 96 extra calories in the body. If taken 30 minutes before eating, hunger will be reduced and the number of calories from food consumed is small.


When we go on a calorie diet, automatic calorie intake in the body decreases, and the body will compensate by burning fewer calories. Calorie deficits will also cause loss of muscle mass and significantly reduce metabolic rate. So that this does not happen, it is recommended to be diligent in exercising, such as lifting weights, walking, swimming, jogging , push ups , sit ups , or squats . Adjust the intensity of exercise with the intake of calories consumed, so as not to feel tired.

Reduce carbohydrate intake

Especially those from sweet foods or drinks and simple carbohydrates . Not only good for weight loss, limiting carbohydrate intake is also good for people with metabolic syndrome and type 2 diabetes . Research shows that calorie diets within 12 months by limiting carbohydrate intake are more effective in reducing weight and triglyceride levels in the blood when compared to low-fat diets.

Example M will be D iet K alori

If you are confused about how to eat a calorie diet every day, this guide might be used as a benchmark.

  • Breakfast : 1 strand of bread, ¾ cup of corn flake , 1 banana, 1 cup of skim milk , 1 boiled egg, 1 teaspoon of margarine.
  • Lunch : 60 grams of protein foods such as skinless boiled chicken, 2 strands of fresh bread, 2 pieces of tomatoes, 1 teaspoon of mayonnaise, 1 medium sized apple.
  • Dinner : 60 grams of protein foods such as lean chicken or beef, 1 boiled potato, 1 teaspoon of margarine, 1 cup of cooked vegetables, ¾ cup of strawberries or oranges.
  • Snack : 3 cups of flavorless popcorn , 1 piece of bread, 1 cup of skim milk.

Just like the general diet, calorie diets also have side effects, such as headaches, dizziness, nausea, and constipation. Extreme low-calorie diets are also at risk of causing health problems, such as gallstones . In addition, not everyone fits into a calorie diet. Therefore, it is recommended to consult a nutritionist first to determine the type of diet that suits your condition.

It’s easy to keep away from saturated fats

It's easy to keep away from saturated fats

Basically fat plays a role in supporting the functioning of the body. But there are good and bad types of fat. The idea is to continue to consume good fats and avoid bad fats. Fats that are potentially bad for the health of the body are those that contain lots of saturated fats and trans fats .

Our body produces fat from the excess calories that enter the body. There is also fat that we eat and functions for the body’s energy sources, namely dietary fat . Food fats can come from animals or plants. Aside from being an energy source, the function of other fats is to help absorb several types of vitamins and minerals that enter the body. However, there is a bad side of fat, which contains high calories that can gain weight quickly if consumed in excess.

What is Saturated Fat?

Fats are formed from two types of molecules, namely fatty acids and glycerol. These types and levels of fatty acids determine the impact of fat on your body. Saturated fats are a type of fat that generally comes from animals, such as poultry meat, red meat, and fat-rich dairy products. Saturated fats if consumed in excess can increase the risk of health problems, such as increased inflammation, formation of plaque in the blood vessels, and insulin resistance. This excess saturated fat is closely related to the risk of heart disease, stroke, and type 2 diabetes . This occurs because of an increase in levels of ‘bad’ cholesterol (LDL) in the blood.

While fats from plants are generally unsaturated fats , although some of them also contain saturated fats, such as palm oil . Unsaturated fats are called good fats because these types of fats are fats that can increase levels of healthy fat (HDL) in the blood, and reduce levels of bad fats, such as cholesterol and triglycerides. Research shows that high HDL levels in the blood can reduce the risk of heart disease , and excessive cell damage due to inflammation.

Avoidance of Saturated Fats

How can we get used to eating less saturated fat and more unsaturated fat? Here are some guidelines that you can use.

In general, men are advised not to consume more than 30 grams of saturated fat every day. While the maximum limit for women is 20 grams. With this guide, you can check and choose food by reading the nutrition label on the packaging .

When going to buy meat, ask for pieces of meat with less fat. Remove the skin before processing and remove any fat that is still visible.

Choose dairy products with low fat content, such as yogurt or low-fat milk , with 1 percent fat.

When cooking, measure the oil with a tablespoon before pouring it into the frying pan to control how much to use.

Change the way of cooking from frying to grilling, boiling, or steaming.

Add fruit, vegetables, and nuts to your menu, and reduce the consumption of fatty meat.

Specifically, you can use the following tips as a guide to updating your food choices to be healthier.

Buffet meal: choose non-coconut milk to avoid saturated fat. Prioritize the choice of vegetables, fish, and chicken meat compared to red meat.

Piza: choose pizza with healthier toppings , such as fish, shrimp, and vegetables, compared to cheese and red meat.

Spaghetti: use low-fat minced meat as a blend.

French fries: cut in a larger version and use olive oil to fry them.

Eggs: rather than fried, it is better to boil.

Pasta: cheese or cream sauce has a higher content of saturated fat than tomato sauce.

Yogurt: choose low fat and low sugar content.

Coffee: choose regular packaging, not milk and large volume.

Snacks: rather than chocolate, donuts, or biscuits, it is better to choose fruits, nuts and yogurt.

In essence, to stay away from saturated fat, try to always choose foods that are not processed and more complete such as vegetables, fruit, fish, nuts, seeds, olive oil, cheese, and low-fat meats. In addition, the thing to remember is that disease does not only come from eating patterns, but also from daily habits, including how to deal with stress, exercise intensity, and hours of sleep.