Nutrition (May August)
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Transcript of Nutrition (May August)
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WEEKLY ASSIGNMENT
MAY - AUGUST
ALIFF JUMAIN
IDRIS RAHMANFARHAN DAUD
HAMIZAH AMINI
SYIFA MUSLIM
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QUESTION
Discuss eating plan andlifestle c!anges f"# s"$e"ne
%anting t" gain %eig!t f#"$
45 kg t" ideal weight & 'u##ent(MI IS 17.5 kg/m²&
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)OW TO'AL'ULATE :
17.5 kg/m² = 45 kg
x²
x² = 45 kg
17.5 kg/m²
x² = 2.57
x =
x = 1.! "m #$%g#&.
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1' kg/m² = x
1.²
x = 4.!' kg4.!' ( 45 kg
m)*$ &) g+%, -$%g#&.
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HOW TO GAIN WEIGHT?
1) Eat to gain weight
• Eat more frequently.
• Eat ve to s! smaller meals "urn#
t$e "ay rat$er t$an t%o or t$reelar#e meals.
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2 '!""se !ig!-cal"#ie* p#"tein-densef""ds&
&eats' ($eeses' an" nutrtous %$ole #ran(aro$y"rates.
E!am*le +#ea,fast "s$es: s(ramle"e##s %t$ ($eese' yo#urt %t$ frut an"(ereal
E!am*le lunc! "s$es: ($(+en reast
san"%($ %t$ avo(a"o' r(e %t$ "s$es.E!am*le dinne# "s$es: stea+ %t$ (oo+e"
ve#etales' an" #rlle" salmon %t$ r(e.
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, ) Try smoothies and shakes
-ont ll u* on "et so"a' (o/ee an"ot$er "rn+s %t$ fe% (alores an"
lttle nutrtonal value.
-rn+ smoot$es or $ealt$y s$a+es
ma"e %t$ ml+ an" fres$ or fro0en u(e.
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4 H+$ +, )""+0%),+ &*$+&
2e mn"ful of e!(ess su#ar an" fat.
An o((asonal sl(e of *e %t$ (e(ream s O3. 2ut most treats s$oul"e $ealt$y an" *rov"e nutrents na""ton to (alores.
E! : 2ran mu4ns' yo#urt an" #ranolaars are #oo" ($o(es.
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5 ) $+03 ), %60
-rn+n# too mu($ efore meals (an mean
you5re not leavn# room for t$e nutrent6
"ense foo" you nee" to e eatn#.
Try %atn# to "rn+ untl a $alf $our or so
after you5re "one eatn#.
-on5t "e$y"rate yourself7 2e sure to "rn+
several #lasses of %ater t$rou#$out t$e "ay.
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L%& -$%g#&0
In(reasn# your foo" nta+e an" ul"n#mus(le at t$e #ym s an e/e(tve t%o6*ron#e" a**roa($.
W$le lftn# %e#$ts s fo(use" on ul"n#mus(le' t sn5t only for o"yul"ers.Not$n# aout lftn# %e#$ts says you %llne(essarly e(ome 8ul+y'9 f you fearyour o"y e(omn# too # after #ann#%e#$t.
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) M)6$*+&$ *)),g$6 #30%"+ +"&%%&3
A(tvty s nte#ral to a $ealt$ylfestyle an" to #ann# %e#$t n ares*onsle %ay' ut "on5t #o
overoar".
2urn t$e e!(ess (alores you5reta+n# n efore you even start to seet$e #ans you5re loo+n# for.
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' A66$6 )%
W$en youre (oo+n#' a"" a #enerous amount of olto your foo". T$e $ealt$est ols are unrene" ;e!travr#n) ols su($ as olve' (o(onut' (anola' *alm' an";of (ourse) utter.
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8 S$m$,&0
@ome nutrtonal su**lements are"es#ne" s*e((ally for %e#$t #an.
Invest#ate ran"s an" *ro"u(ts t$atare su##este" for *eo*le su/ern#from llnesses t$at lea" to %e#$t
loss' su($ as $y*ert$yro"sm.
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