SAY ni DOK | Kahalagahan ng pagkakaroon ng tamang timbang at malusog na pamumuhay - video Dailymotion

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SAY ni DOK | Kahalagahan ng pagkakaroon ng tamang timbang at malusog na pamumuhay   For more news, visit:  ►https://www.ptvnews.ph/  Subscribe to our DailyMotion Channel: ►http://www.dailymotion.com/peoples-television-incorporated  Subscribe to our YouTube channel: ►http://www.youtube.com/ptvphilippines  Like our Facebook pages: ►PTV: http://facebook.com/PTVph  ►Rise and Shine Pilipinas: https://www.facebook.com/riseandshinepilipinas  Follow us on Twitter:  ►http://twitter.com/PTVph  Follow us on Instagram: ►https://www.instagram.com/ptvph  Watch our livestream on:  ►http://ptvnews.ph/livestream/ ►https://www.dailymotion.com/PTVPhilippines  Watch our News Programs, every Mondays to Fridays  Rise and Shine Pilipinas - 6:00 - 7:00 am | 7:30 - 8:00 am Balitang Pambansa - 7:00 - 7:30 am | 12:00 - 12:30 pm | 6:00 - 6:30pm | 9:30 - 10:00 pm PTV Sports - 8:00 - 9:00 am Bagong Pilipinas Ngayon - 12:30 - 1:00 pm Sentro Balita - 1:00 pm - 2:00 pm Ulat Bayan - 6:30 pm - 7:00 pm PTV News Tonight -  10:00 pm - 10:30 pm  Saturday & Sunday: ►Sentro Balita Weekend - 1:30 - 2:00 pm ►Ulat Bayan Weekend - 6:15 pm - 7:00 pm

Transcript

00:00Mga kababayan, tuwing ikat ng linggo ng buwan ng Enero ay ating ibrigdriwang

00:05ang National Healthy Weight Week dahil ang pagkakaroon ng tamang timbang

00:09ay isa sa paraan upang maiwasan natin yung pagkakaroon ng iba't-ibang sakit.

00:14Dahil dyan, makakasama po natin ngayon sa Sine Doc, si Doc Villa Roderos Calvan

00:19upang pag-usapan ng kahalaga ng pagkakaroon ng tamang timbang.

00:22Doc Villa, welcome back sa Rise and Shine Pilipinas. Good morning!

00:27Good morning, Ms. Dayat, Sir Audrey, and sa lahat po ng ating manonoon,

00:31magandang umaga po, happy new year, and rise and shine po sa ating lahat.

00:36Good morning, Doc Villa. Nabanggit na nga po natin kanina, Doc,

00:40ang isa sa dahilan kung bakit mahalaga na nasa tamang timbang tayo.

00:44Pero can you tell us more kung bakit nga ba ito mahalaga?

00:47Ano yung epekto nito sa ating katawan o kalusugan kapag nasa healthy weight po tayo?

00:53Yes, Sir Audrey, maganda na we emphasize on healthy weight,

00:57especially after the holidays na medyo naparami yung kain natin.

01:02Medyo siguro na we put on and we gained weight.

01:07One of the importance actually of very healthy weight is it reduces our risk

01:14doon sa mga tinatawag nating lifestyle-related diseases

01:19or diseases dulot na ginagawa natin everyday,

01:22which includes, of course, yung kinakain natin.

01:25Ang importance actually ng exercise is very much anchored doon sa

01:33tinatawag natin na disease prevention, tulad ng prevention of having heart conditions.

01:40Mas less likely tayong magkaroon ng high blood,

01:43mas less likely tayong magkaroon ng heart problems,

01:47either atake sa puso or other coronary or cardiovascular problems.

01:55Another is it actually also helps us with the energy that we have everyday,

02:02especially when you exercise, it releases endorphins doon sa katawan natin,

02:09which actually allows us to feel better.

02:12I myself do exercise quite often, so it helps you increase your energy

02:21para everyday pag pumapasok tayo, actually mas nagaganahan tayong pumasok.

02:28It actually also reduces stress because of the chemicals that our body releases

02:34when we exercise, especially if the goal is towards having a healthier weight.

02:42It's those two things, it actually makes you feel good to have a healthier weight

02:48and it keeps you away from getting sick of lifestyle-related diseases.

02:53So maraming benepisyon kung nasa tamang timbak ka, Doc.

02:56Alright, Doc, ano ba yung ideal weight?

02:58Paano po natin malalaman kung overweight ba o underweight pong isang individual?

03:04Magandang question yan, Ms. Diane.

03:07Kasi marami tayong parameters, actually, to know kung nasa tamang timbang tayo.

03:13Pero yung pinaka-common na ginagamit natin is yung body mass index.

03:17Yung body mass index, actually, kina-calculate po ito base sa timbang natin,

03:25whether it's in kilograms or pounds, tsaka doon sa height natin.

03:31Iba-iba ang BMI natin per person because of the differences in our weight.

03:37But a good rule para ma-identify natin kung nasa tamang timbang tayo

03:42is if our BMI is actually from the range of 18.5 to 24.9.

03:49Doon po siya naglalaban.

03:52So if it's more than 24.9 or 25,

03:58maka-classify tayo as either overweight or obese.

04:03For us to remember ano yung maging difference ng BMI ng overweight at obese,

04:1125 to 29.9 is considered overweight already.

04:17Meaning, 25 to less than 30, you're overweight.

04:21Pag more than 30 na, you're already considered obese.

04:28That's one reminder or one parameter, one measurement,

04:32kung malaman natin kung healthy ba yung weight natin for our height.

04:38Another, of course, is how much fat your body has.

04:43Yung BMI is just one parameter.

04:48Amount or percentage of body fat is another.

04:51There's another measurement for that.

04:53Kailangan mo actually to consult a health professional for you to know

05:02ano yung amount ng body fat na nasa katawan mo.

05:04But a good rule is yung BMI.

05:08Well, sa totoo lang Doc,

05:10marami sa mga ka-RSP po natin yung nahihirapan magpapayat.

05:14Yung iba naman, nahihirapan magpataba.

05:16May tips ka ba o ano ba yung mga dapat gawin upang magkaroon ng tamang timbang?

05:24Actually, interesting question.

05:26Minsan struggle and it's frustrating to keep a healthy weight.

05:30First, we have to know,

05:33for example, kung nahihirapan tayo mag-lose ng weight,

05:37we have to actually know first ano yung goal natin para mag-lose ng weight.

05:43Number one, is it to become healthier?

05:47Is it because may sakit tayo and we don't want to get sick?

05:51Is it because we want to be able to increase our energy?

05:54Depende yun.

05:56Actually, maganda if nahihirapan tayo to be able to lose weight

06:00is to track our progress.

06:03Know how you are when you start.

06:06Para at least when you check in every so often,

06:09alam mo if you're really losing weight or not.

06:12If ever hirap pa rin,

06:14we have to check kung may underlying conditions ba tayo.

06:17For example,

06:19if we have difficulties in terms of losing weight,

06:23number one, do we have thyroid problems?

06:26Number two, are we having metabolic diseases?

06:30Kasi pwede yung magingsan ang hirap sa pag-lose ng weight.

06:36But a good rule for us to be able to lose weight

06:43is really caloric deficit.

06:45Paano yung caloric deficit?

06:47We can do that in two things.

06:48Number one, bawasan yung kinakain natin na calories per day.

06:53Or number two,

06:55i-increase yung activities natin per day.

06:59So that's actually two key things

07:03that can help us lose weight.

07:05You can do either of the two.

07:09Or for better results,

07:11you do both.

07:13You do a caloric deficit through eating less calories.

07:17Not eating less food, but less calories.

07:21Or you increase your activity

07:25para mas marami kang calories na na-burn each day.

07:29Okay.

07:30Pero ito, minsan narinig ko itong tanong na ito.

07:32Ano ba dapat ang mas mahalaga, doc?

07:34Yung mas marami kang exercise

07:36o talagang mag-focus ka dun sa mga kinakain mo?

07:40Kasi dapat, I mean,

07:41kailangan mo balansihin yung dalawang yan.

07:43Where should you focus more?

07:45O dapat ba parehas mo yang imu-monitor?

07:49Right.

07:50Magandang question yan.

07:51Palaging tanong yan.

07:53Ano ba dapat ang binibigyan ng importance?

07:56Is it your nutrition?

07:58Or your exercise?

08:00Actually, it depends on what your condition is.

08:02Meron kasi mga tao na hindi kayang mag-exercise

08:05kasi may mga condition sila.

08:07For example,

08:08meron sila mga herniated disc, no?

08:11Or minsan may mga arthritis sila

08:13na hindi na kayang magbuhat,

08:15hindi na kaya ng ejercicio, no?

08:17So, mas important ang diet

08:19sa mga tao may physical challenges, no?

08:24Na hindi sila makapag-exercise, no?

08:27If we are able,

08:29kung kaya nating mag-exercise,

08:31we can bring in

08:33in our daily activities,

08:36yung workouts, yung daily exercise,

08:38maganda that we do both, no?

08:40What I suggest,

08:42especially if we do exercise,

08:44is at least 30 minutes of high-intensity activity

08:49for at least 5 days a week.

08:53That's a good way to start, no?

08:56Pero doon naman, siyempre sa hirap mag-exercise,

08:59before I did my exercises,

09:02also hirap din ako when you start, no?

09:04You start with your daily goals muna.

09:07One step at a time.

09:08You can do 10 minutes of exercise, no?

09:11Then you can increase it per week

09:13depending on your tolerance, no?

09:15So, it really depends

09:16kung ano yung need ng person, no?

09:18Kasi may mga tao na hindi kayang mag-exercise, no?

09:20Hindi nila kayang magbuhat, no?

09:22So, you focus more on your nutrition, no?

09:25But for those who are able,

09:26maganda that you balance

09:28your exercise and your caloric deficit.

09:31So, ganun pala dapat na yan, no?

09:33Dahan-dahan lang.

09:34O, gradual.

09:36Kasi kapag binigla mo yung pag-exercise ng heavy,

09:39gugutubin ka rin eh, mapapakain kayo.

09:41Actually, nag-gym ka na isang oras,

09:43tapos after, dalawang rice.

09:45Di wala rin.

09:46Marami niya nakikita ko yung mga nagsusumba eh.

09:48Magsusumba ng 30 minutes,

09:50mayamay nagkakainan eh.

09:53Eto naman, Doktora.

09:54Meron bang recommended level

09:56ng weight loss per day or per week

09:58para masabi na healthy yung

10:00ginagawa mong pagbabawas ng tibang?

10:02Kasi baka naman sobra eh, no?

10:04At unhealthy na ito.

10:05Meron bang recommended, Doktora?

10:07Yeah.

10:08According sa pag-aaral, no?

10:10A healthy weight loss of

10:121 to 2 pounds per week

10:14is actually good already, no?

10:16So, just a good rule,

10:18ginagamit natin yung kilograms.

10:20So, 1 kilo per week, no?

10:22Is a good rule for us to

10:24lose weight, no?

10:26Pero, no?

10:28Any progress, no?

10:30Is still good progress for me, no?

10:32For example, hindi mo na-hit yung

10:341 kilo per week, at least

10:36kahit 0.5 kilograms yung

10:38na-lose mo, basta you lose weight, no?

10:40Anything more than

10:422 pounds or anything more than

10:442 kilos, medyo

10:46we have to taper siguro

10:48yung ginagawa natin kasi

10:50sudden weight loss can actually

10:52make us more prone to

10:54sakit naman, number 1, no?

10:56If we

10:58lose weight because we do a lot of

11:00or we do too much exercise, no?

11:02We can be prone to risks

11:04of injury, no? Or

11:06mas madaling magdegrade

11:08yung mga joints natin, no?

11:10Mas madali siyang masira, no?

11:12Another, no? Sudden weight loss

11:14can actually make us more at risk

11:16for gallbladder

11:19problems or yung

11:21gallbladder stones, no?

11:23It's not

11:25that mangyayari siya if may sudden

11:27weight loss ka, no? But you're more

11:29at risk for it, no? So,

11:31hindi rin po healthy yung

11:33weight loss na biglaan,

11:35no? Yung goal mo is

11:3710 pounds or 5 pounds per week,

11:39no? Hindi rin po yung healthy.

11:41A good rule of thumb is 1 to

11:432 pounds or 1 kilo per week, no?

11:45But again, progress

11:47is still good progress.

11:49So, kahit 0.5 kilos lang yan,

11:51basta you lost weight and that's your

11:53goal, then that's already good enough.

11:55Wag mawawala ng pag-asa, no?

11:57Kung yan ang New Year's resolution mo

11:59to be healthier, to have a healthy

12:01weight, you have still more

12:03than, ano pa? May 11 months pa

12:05kung Feb ka mag-i-start.

12:07Usually, yung summer yung pinag-handaan, e.

12:09Ah, o. Summer body.

12:11But more than the fasada, no? Siyempre importante

12:13yung health benefits

12:15nitong tamang timbang.

12:17At nabanggit nga ni Dok Wiya, maraming beneficyo ito

12:19kung magkakaroon ka ng healthy weight.

12:21Well, Dok Wiya, thank you very much sa

12:23muling libring telemed

12:25dito po sa Rise and Shine Pilipinas.

12:27Maraming salamat, Dok Wiya.

12:29Maraming salamat. Thank you very much.

12:31Good morning.

SAY ni DOK | Kahalagahan ng pagkakaroon ng tamang timbang at malusog na pamumuhay

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