Рет қаралды 139,056
Kalau males nonton video; tips singkat beserta referensi disini:
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#1. Kunyah makanan pelan-pelan!
Bewick, G. (2012) "Bowels control brain: gut hormones and obesity", Biochemia Medica, pp. 283-297. doi: 10.11613/bm.2012.032.
Park, S. and Shin, W. (2015) "Differences in eating behaviors and masticatory performances by gender and obesity status", Physiology & Behavior, 138, pp. 69-74. doi: 10.1016/j.physbeh.2014.10.001.
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#2. Konsumsi makanan bikin kenyang dgn Satiety Index tinggi!
www.healthline.com/nutrition/...
Lejeune, M. et al. (2006) "Ghrelin and glucagon-like peptide 1 concentrations, 24-h satiety, and energy and substrate metabolism during a high-protein diet and measured in a respiration chamber", The American Journal of Clinical Nutrition, 83(1), pp. 89-94. doi: 10.1093/ajcn/83.1.89.
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#3. Atur pola makan dan makan paling banyak di waktu kalian paling lapar!
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#4. Defisit kalori 500 tiap hari agar dapat 3500 / minggu; JANGAN EXTREME!
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#5. Atur makan sesuai selera; terapkan Intermittent Fasting atau makan 5x sehari; semua orang berbeda!
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#6. Latihan fisik dekat waktu-waktu kalian lapar!
Serife Vatansever-Ozen, G. (2011) "The Effects of Exercise on Food Intake and Hunger: Relationship with Acylated Ghrelin and Leptin", Journal of Sports Science & Medicine, 10(2), p. 283. Available at: www.ncbi.nlm.nih.gov/pmc/arti... (Accessed: 20 May 2020).
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