If you eat more food than your body needs for energy, you will gain weight, because the extra energy you have received will be stored as fat in your body. If you eat less food than your body needs, you will lose weight.

You should eat a wide variety of foods to ensure that you have a balanced diet and that your body is getting all the nutrients it needs. Recommended:

(The amount of calories allowed in men) men about 2500 calories per day (equivalent to 10500 kilojoules)

(The amount of calories allowed in women) Women should receive about 2000 calories per day (equivalent to 8400 kilojoules).

Today, most adults in different countries receive more calories than they need, and they should reduce this amount.

Make your meals based on starchy carbohydrates with high fiber.

Starchy carbohydrates should make up more than a third of the food you eat. Try to include potatoes, bread, rice, pasta and cereals in this group.

Therefore, for a healthy diet, try to choose a variety of whole-grain and high-fiber foods, such as whole-grain pasta, brown rice, or potatoes with skin.

These contain more fiber than white or refined starchy carbohydrates and can help you feel fuller for longer.

Dates Calorie

Borong Kurma Selangor is full of energy. One date has 66 calories. That is, if you have 5 dates, you can easily reach 330 kilocalories.


Try to have at least one starchy food with each main meal. Some people think that starchy foods make them fat, but gram-for-gram the carbohydrates in these foods provide less than half the calories from fat.

When cooking or serving these types of ingredients, be careful about the amount of oil and fat you add, because these oils and fats increase calories, for example, chips oil, butter on bread, and cream sauces in serving types of pasta.

Consume a lot of fruits and vegetables.

It is recommended to consume at least 5 units of fruits and vegetables every day. You can eat them fresh, frozen, canned, dry or juice.

Eating 5 units of fruits and vegetables a day is much easier than it seems. Why not smash a banana on your cereal for breakfast, or replace your snack with fresh fruit?

A serving of fresh, canned or frozen fruit or vegetables is about 80 grams. A serving of dried fruit that should be eaten in a meal is about 30 grams.

A 150 ml glass of fruit juice, vegetable juice or smoothie is also considered as a serving, but limit their consumption to one glass a day, because these drinks are sugary and can damage your teeth.

Nutritional value of pistachios per 100 grams

There are 570 calories of energy per 100 grams of pistachios. It also has 46 grams of fat, 405 milligrams of sodium, 10 grams of fiber, 8 grams of sugar, 21 grams of protein, 262 international units of vitamin A, 2.3 milligrams of vitamin C, 13.2 micrograms of vitamin K, 0.8 milligrams of thiamin (B1). 0.2 mg of riboflavin (B2), 1.4 mg of niacin (B3), 1.3 mg of pyridoxine (B6), 50 micrograms of folate (B9), 110 mg of calcium, 4.2 mg of iron, 120 mg of magnesium, 485 A milligram of phosphorus is 1042 milligrams of potassium, 2.3 milligrams of zinc, 1.3 milligrams of copper, 1.3 milligrams of manganese, 3.9 micrograms of selenium, 262 milligrams of omega-3 and 136 milligrams of omega-6. These numbers show that pistachios are one of the most nourishing and nutritious oil seeds, rich in minerals and vitamins.

Medicinal properties of pistachios

Consuming pistachios has a significant effect in preventing cardiovascular diseases. It is also useful for relaxing and regulating the heart rate and calming the nerves, and it reduces bad cholesterol.

– Pistachios are blood-forming because they contain iron, and those suffering from anemia must eat some pistachios every day.

-Eating pistachios strengthens sexual power.

– Strengthens the brain and mind.

– It is useful for calming the heart and calming the nerves.

– It is recommended to consume pistachios to open the liver channels.

– It strengthens the stomach.

– It is useful for relieving cough.

-Treats common diarrhea and bloody diarrhea.

– Decoction of pistachio tree bark is useful for relieving itching of female genital organs.

– The decoction of pistachio tree bark and leaves is useful for relieving anal pain and itching.

Since pistachios contain the right nutrients along with vitamins and are high in calories, their consumption is recommended for athletes, students, teenagers, especially at growing ages, and for pregnant and lactating women.

If you continue to use pistachios for a long time, you can hope for improvements in blood pressure during sleep, vascular response to anxiety, and heart pressure control.

Nutritional values ​​of dates

Dates provide your body with fiber, potassium and copper. Dates are rich in vital nutrients, so they have many healing properties. The nutrients in dates are:






Vitamin B6

Be careful that dates contain a lot of sugar – about 66.5 grams of sugar per 100 grams of dates. For this reason, it is recommended to reduce your sugar intake as much as possible when eating Borong Kurma Selangor, even if this sugar is obtained from the fruit.


Benefits of using dates

Dates are not the only nutrient in your home. It is better not to forget other foods such as sesame and kiwi. Here are some of the benefits of using dates:

Improving the digestive system and relieving constipation – fiber is essential for improving the health of the large intestine and regulating its movements. The soluble and insoluble fiber in dates helps to clean the digestive system and helps the colon function better and more efficiently. Some other positive effects of dates on the large intestine include reducing the risk of colitis, reducing the possibility of colon cancer and hemorrhoids.