Obesity is a disease in which a patient has a body mass index greater than or equal to 30, resulting in a higher risk of cardiovascular disease than normal people. However, obesity can be prevented by choosing food, emphasizing vegetables, fruits or nuts and avoiding eating foods rich in sugar or fat.

What is Obesity?

Obesity is a chronic disease. When it occurs, it results in a fat body shape, a potbelly, and a body mass index of more than or equal to 30.

Obese people are at higher risk of complications than the general population, including cardiovascular disease, diabetes , certain cancers, and osteoarthritis.

On World Obesity Day 2022, the World Health Organization reported that more than 1 billion people worldwide are obese. With approximately 650 million adults, 340 million adolescents and 39 million children.

In Thailand, the Department of Disease Control, Ministry of Public Health, reported that in 2021, the problem of being overweight or obese in adults was 47.2 percent. While in 2016, the problem of being overweight or obese in adults was 34.7 percent of the total population.

Foods you should eat to prevent Obesity

Obesity can be prevented in several ways, one of which is by choosing the following foods:

• Whole grains, such as whole wheat bread, brown rice, and quinoa
• Various vegetables
• Fresh fruit
• Various nuts and protein foods such as eggs and meat
• Some oils, such as olive oil

A study on the relationship between vegetable consumption and weight was published in the journal Nutrients in 2018. The researchers reviewed a number of studies and concluded that eating more vegetables. โปรโมชั่น ufabet May help reduce the risk of becoming overweight or obese.

In addition, researchers added that consuming the vegetable has no harmful side effects. And has protective properties against some noncommunicable diseases such as cardiovascular disease and cancer.

Meanwhile, another study on the role of protein in weight loss, published in The American Journal of Clinical Nutrition in 2015. Cited data from several studies that consuming high-protein foods. Or meals containing at least 25-30 grams of protein, may help reduce body weight, appetite, and risk factors for cardiovascular disease.

What types of food should be avoided to prevent Obesity ?

In addition to choosing the foods recommended above, avoiding foods in the following groups can also help prevent obesity.

• Desserts such as sweets, pastries, soft drinks and fruit juices. As the added sugar in desserts is high in calories and can lead to being overweight and obese.
• Foods that are devoid of protein and dietary fiber, especially sweets, will make you feel less full and may make you want to eat more than you should.
• Foods that contain saturated fat, such as pizza, fried foods or fatty meats, tend to cause obesity if consumed in excess. This is because saturated fat provides twice as much energy as carbohydrates or protein when consumed in the same amount.

Taking care of yourself to prevent Obesity is:

In addition to selecting and avoiding certain foods to prevent obesity. You should take care of yourself by following these recommendations:

• Drink plenty of water because it helps reduce appetite and also helps stimulate the body’s energy metabolism.
• Don’t skip breakfast. Eating breakfast boosts your metabolism throughout the day and may help prevent overweight and obesity.
• Choose to eat home-cooked meals or homemade meals to control or limit the amount of food you eat and ensure that you get complete nutrition.
• Eat slowly to give your brain time to receive signals of fullness and avoid overeating
• Exercise regularly, at least 5 times a week, 30 minutes each time.
• Get enough sleep , at least 7 hours/day. If you don’t get enough sleep, you will want to eat more than usual.