Side effects of Eating too much protein

Some people want to lose weight and therefore eat less carbs and increase their protein replacement intake. But in fact, a large reduction of carbohydrates can lead to a change in the body’s resistance and metabolic system. 

By consuming more than 30 percent of the calories your body needs, it can cause toxic ketone to build up. Until the kidneys have to work hard to excrete these substances from the body. And also a large amount of water loss Risk of dehydration Especially when exercising hard.

Dehydration  may manifest as weight loss, dizziness, bad breath. And the kidneys work to drive more waste from the body Until resulting in damage to the kidneys and heart accordingly And there may also be a loss of muscle mass and bone calcium.

In addition, in the process of protein degradation, ammonia acid is produced. It is not yet known whether high levels of ammonia in the body due to digestion of large amounts of protein will have long-term adverse effects. For a healthy and normal body, it is best to eat a moderate amount of protein. Not too much or too little

Protein dietary advice for pregnant women

The amino acids in proteins are constituents of the body cells of the mother and fetus. Getting adequate protein nutrition during pregnancy is essential to keep both the mother and the baby healthy. Especially during the second and third trimesters, which is the period when the baby is growing rapidly.

A pregnant woman needs from 40 grams of protein per day to 70 grams per day, depending on their body weight. This may not necessarily be the recommended daily protein intake. But to eat this amount 2-3 per week or for about a week and if you do not eat meat can eat protein from other sources, such as dairy, eggs, nuts or foods made from soy. If you notice that they have lost weight Muscle weakness Frequent infections And with water retention That may be a sign that you are not eating enough protein.

However, not all meats are safe. Pregnant mothers should avoid eating certain predatory large fish, especially sharks, eagles or swordfish. These fish often contain mercury and are thought to be high in high amounts that can affect the brain growth of infants and young children. It is best to eat other types of fish during pregnancy during pregnancy.

contains essential amino acids for the body. It is responsible for strength building and aiding in the work of bones, muscles and skin. Even though the human body is able to make nine amino acids, it still needs to get 11 more amino acids from the diet. Meat Various animal products, nuts, including rice and grains. Which contains all essential amino acids that are sufficient for the body’s needs .

Are protein supplements necessary?

Another type of protein that is becoming more and more popular today is protein powders, protein bars, which are supplements made up of proteins such as whey protein, casein protein, or soy protein. 

These are all complete proteins. Some people who do not eat animals prefer soy protein over others. But some soy protein supplements have a very unpleasant taste and are poorly soluble in water.

For questions about whether or not these proteins should be eaten and what are the benefits. Indeed, extra protein may be helpful in some cases. Because it is a complete and high-quality protein. But most people, even athletes, are already getting their protein intake from common food sources. Such as beef, pork, chicken, fish, eggs and dairy products. So only a few cases are recommended. Extra proteins include.

Adolescents, which are a growing age and need more protein as energy for their normal activities because their bodies are growing.

People who are just starting to exercise and want to build muscle Is another group that needs more protein than normal

When you need to increase your physical activity level, for example, if you were exercising for 30 minutes a day, only 2-3 times a week but wanted to run for a half marathon, your body needed more protein.

Athletes recently recovering from an injury. who often need more protein to help heal their injuries.

People who decide whether to eat vegetarian or not to eat meat It is a risk group that is getting less protein and may not be enough. This is due to the lack of meat consumption such as chicken, pork, fish and sometimes eggs and dairy products

Beliefs about eating protein

Protein helps you lose weight.

 Because foods that are high in protein can help you feel full and quell hunger. It may eventually result in weight loss. But not any type of protein Because eating lean meats or processed proteins like ham, bacon, sausage may not help you lose weight.

The belief that good protein may aid weight loss is consistent with the results of monitoring the lifestyle and dietary habits of more than 120,000 men and women over a period of 20 years. And any meat that has been processed.

 The average weight increase of 0.45 kg every 4 years, while the group eating more nuts. The result is approximately 0.22 kg less weight every 4 years. In addition, one research indicates that Eating different types of beans, such as red beans, black beans, and green beans every day can help you feel full. Leading to better control and weight loss.

Protein strengthens muscles.

 Many people who want to build muscle often eat protein because they believe it can help build arm muscles. From the compilation and analysis of studies on the benefits of protein in muscle building, it was found that Regularly taking protein supplements, under medical supervision, may improve muscle mass and exercise performance. If there is regular exercise with And at enough levels and duration as well Which is certain or not, it cannot be confirmed for sure at present.

Supplementing protein alone without exercise is unlikely to promote increased muscle mass and strength. And if you want to take protein supplements, you should always consult your doctor first, as getting too much protein can have a negative effect on your body as well.

Protein and osteoporosis.

 This is because in the protein digestion process, acid is released into the bloodstream. In order to neutralize these acids, calcium and other substances are needed, so calcium may be extracted from the bones. It comes to the belief that prolonged intake of a high-protein diet can lead to a decrease in bone mineral density. Resulting in weak and fragile bones

In addition, people with this belief and limiting their protein intake to too little are known to be healthy. It can also cause insufficient protein intake and have a negative effect on the body. However, for those with low calcium intake (less than 600 mg / day) for safety. it is advisable to avoid eating excessively high protein foods. 

Protein and cancer.

 Some people choose to avoid protein intake because they are believed to be at risk of developing cancer. Which is enough research to find the answer to such relevance It is mostly found to be large meats such as pork, beef or lamb, and processed meats that may increase risk factors for certain cancers,  such as colon cancer. 

This is from the compilation and evaluation of past studies. In October 2015, the World Health Organization (WHO) issued a warning that consuming processed meat would expose the body to carcinogens. Pork or beef are also possible to contain human carcinogens.

Protein and diabetes Studies have shown that people who eat large meats such as pork, beef, especially those that have been processed. Are at a higher risk of developing diabetes than those who rarely eat it.

 Eating every 1 large portion of meat resulted in a 12 percent higher risk of diabetes, while those who ate processed meat had a 32 percent higher risk.

In addition, research indicates that people who start eating more red meat. There was a 50 percent increase in the likelihood of diabetes in the following four years and found that those who cut down on this type of meat had a 14 percent lower risk over the next ten years.

Protein and cardiovascular disease Eating small amounts of pork or beef may be linked to heart  disease and stroke.  But at the same time, eating healthy proteins such as duck, chicken and beans instead of these proteins seems to reduce the likelihood of these diseases. have

Protein sources to choose and avoid.

The type of protein eaten is extremely important for maintaining overall health. The good protein nutrients that nutrition experts recommend include protein sources from fish, duck, chicken, beans, and low-carb whole grains that provide both protein and fiber. Soy foods are also a good alternative. Because it provides the same amount of protein as meat And is a good source of healthy fats as well.

For those who are losing weight Eating good protein can also help you feel full longer. And has a beneficial effect on the muscles that will gradually lose as you get older In this regard, to eat less pork and beef Avoid fatty meats Including processed proteins such as sausage, bacon and ham, because in addition to making it difficult to lose or maintain the same weight if eaten frequently, it also negatively affects the body. It may be associated with the risk of developing diabetes. Cardiovascular disease As well as colon cancer

Choose protein wisely for good health.

Large meats, including beef, pork or lamb, are high-energy sources of protein. But sometimes there are fats and cholesterol that can cause clogged coronary disease. Eating these meats should therefore be lean. This is the thigh and back meat with as little saturated fat as the skinless chicken breast. More importantly, it should be eaten in moderation and less times than protein from chicken and fish. 85 grams of large meat provides approximately 22 grams of protein.

Duck and Chicken Meat Choose to eat lean breast meat to avoid saturated fat. And if it’s duck, turkey, or bird meat, it has less fat than chicken. 85 grams of chicken provides approximately 31 grams of protein, more than half the protein your body needs on a daily basis.

Fish is a good source of protein that is often low in fat. 

Even fish that are reputed to be more fatty than other fish like salmon and tuna are considered healthy. Because the inside of the fish not only provides protein But also contains omega-3 acids that are good for the heart Most people are not getting enough omega-3s compared to the recommended amount. Eating fish is considered to have two benefits. 85 grams of salmon provides approximately 17 grams of protein, while tuna or sardines are great choices. And should eat food from these fish twice a week, about 110 grams each time.

Eggs are valuable and inexpensive proteins. One egg provides about 6 grams of protein, and even the yolk is high in cholesterol. But a number of studies have shown that the cholesterol in eggs does not increase blood cholesterol levels. These are foods that contain saturated fats and trans fats that are more likely to raise cholesterol levels. For healthy people Eating one egg a day does not increase the risk of heart disease. However, if you are already suffering from diabetes, heart disease or high cholesterol, be careful and consult your doctor about eating any foods high in cholesterol. Including eggs

Milk and many dairy foods, such as cheese and yogurt, contain protein and calcium. It helps to keep your bones healthy, good for your heart and to avoid the calories you get. Choose low-fat dairy products. Skim milk And skimmed milk A glass of skimmed milk provides 8 grams of protein, but if you need more protein, you may choose Greek Yogurt, which has 18-20 grams of protein per portion, which is more than regular yogurt. 2 times

Soy is another food that provides high protein content. 

Whether it’s soy beans, tofu, tofu water, tofu or soy protein alternatives. One cup of cooked soy provides 29 grams more protein than eating 85 grams of steak, while a cup of tofu juice provides almost the same amount of protein as normal milk. Can help lower cholesterol levels But in the case of using soy supplements Always be careful and consult a doctor first. This may not benefit people who are currently receiving hormone therapy or are suffering from breast cancer.

Vegetables, nuts and seeds are great sources of protein. In particular, beans, such as red beans and black beans, contain 15 grams of protein per cup, while peas contain 9 grams of protein per cup, while medium-sized potatoes provide only 4 grams of protein.

An equally good option, with 8 grams of protein equivalent to 1 tablespoon of pumpkin or sunflower seeds, 12 almonds, 24 pistachios, 7 walnuts, or 2 tablespoons of peanut butter. Frequently every week may help reduce your risk of heart disease. But do not forget that nuts are foods that are high in calories. Therefore, you should not eat more than 14 grams per day.

How Much Protein Is Important To Eat?

Many people may wonder whether animal protein and plant protein can replace each other. Proteins from both of these two sources are different. Animal proteins or animal products such as milk and eggs are complete proteins. Contains all the amino acids that the body needs While most plant proteins are incomplete, People who avoid animal protein should eat a variety of nuts, grains, vegetables and fruits each day. 

In order to get all the amino acids that the body needs Or choose to eat protein from soybeans, which is a plant with a complete range of essential amino acids

The importance of protein

A vital element in every cell of the body – bone, cartilage, muscle, skin, blood, even hair and nails – is made up of proteins. In terms of function of the body, proteins are responsible for building and repairing tissues. It also helps to synthesize enzymes, hormones and chemicals, maintaining the balance of fluids in the body. Including important functions such as the creation of immunity to fight infection. Blood coagulation And the formation of scars

Like fat and carbohydrates, protein is a macronutrient that your body needs in large amounts each day. Vitamins and minerals are small amounts of micronutrients needed per day.

Protein is also different from carbohydrate and fat nutrients in that the human body cannot store protein for later use like carbohydrates and fat. fat It is very important to get the proper amount of protein nutrients each day.

The amount of protein your body needs per day

The amount of protein your body needs per day depends on your age, gender, health, weight, physical activity, and daily activity. Which determines how many calories you should get each day. Healthy women generally need a minimum of 50g of protein per day, and about 60g of men, but eating a high-protein diet may be getting more. People with certain health problems, such as people with kidney disease, may need protein. In a different quantity than usual

6 TOXIC SUBSTANCES THAT LIKE TO LURK IN OUR FOOD EVERY DAY

Each day we are exposed to a wide variety of toxins in the air, smoke, exhaust or even food. Who knew that the food we eat today could be contaminated?

In order to prevent and prepare Let’s take a look at what kinds of contaminants are often contaminated with the food we eat every day!

What is food contamination?

Each day we are exposed to a wide variety of toxins in the air, smoke, exhaust or even food. Who knew that the food we eat today could be contaminated?

In order to prevent and prepare Let’s take a look at what kinds of contaminants are often contaminated with the food we eat every day!

Contaminants in food (Contaminants) are substances that are contaminated with food. It may come from any production process, whether it is the manufacturing process, factory, maintenance, packaging, as well as transportation and storage. Or caused by contamination from the environment Moreover, some manufacturers use chemicals in food. Which some chemicals are harmful to the body Some types, if consumed in large quantities, can be fatal.

Chemicals that are frequently found to be contaminated are:

– Borax is found in foods such as pork, fish, beef, etc. When added to this substance, it gives a beautiful color, good taste and can be stored for a long time. This substance is a substance that causes Nitrosamines (nitrosamine), a carcinogen.

  1. Preservative (salicylic acid) found in foods such as fermented pork sausage and fruits and vegetables, such as pickled mango, pickled cabbage, pickled olives, pickled madan, pickled ginger, etc. If you eat foods that contain Antioxidants to prevent toxic contamination, it will destroy cells. Causes low blood pressure Itchy rashes on the body, vomiting, tinnitus or fever
  2. bleach (sodium hydrosulfite) is mostly put in food such as Chinese flowers, white ear mushrooms, bamboo membranes, bamboo shoots, bean sprouts, flour or noodles, etc. If this substance accumulates In the body a lot Will cause difficulty breathing, abdominal pain, diarrhea, dizziness, vomiting or loss of consciousness.
  3. Formalin.It is a harmful substance that is used in fresh food, be it seafood, meat or even vegetables. In order to have freshness for a long time If contaminated into the body large quantities Will cause gastrointestinal toxicity As a result, headaches, abdominal pain, chest pain, nausea, vomiting, or sweating with them.

Residues of pesticides. That is often left over with fresh vegetables or fruits. Which these substances are toxic to the nervous system This results in nausea, vomiting, dizziness, weakness, easy illness. The symptoms are very severe if given directly.

How to create a simple safety yourself
  1. Buy food from quality and reliable sources
  2. Soak fruits and vegetables in vinegar solution. Or alkaline solution Before every consumption.
  3. Choose to eat foods that use natural colors. Avoid chemical foods
  4. Shop for FDA-approved products to ensure food safety quality.

These contaminants appear to be common to almost all types of food. The best way to do this is to purchase food from a trusted source. And if there is any allergic reaction, you should consult a doctor as soon as possible!

How to prevent contaminants in food ?


Consumers can reduce the risk of being exposed to food contaminants by following the recommendations below. Choose your food wisely, especially meat and seafood. Buy from a store or location that is safe and reliable.


Keep raw foods such as meat, poultry, fish and shellfish away from ready-to-eat foods. To prevent cross-contamination.
Always wash your hands with clean water or soap before and after preparing ingredients, cooking and using the bathroom. 

Also, utensils such as cutting boards and other equipment should be cleaned with hot water mixed with dishwashing liquid. In order to kill germs that may accumulate.

Thaw food in the refrigerator compartment. It will melt slowly, but it is the safest method. And do not leave the food at room temperature. If the food is defrosted in the microwave , when it is well defrosted, it should be immediately cooked.  

Cook with proper heat. A thermometer may be used to measure the temperature in food.

Leaving food at room temperature for long periods of time can lead to bacteria and toxins that cannot be destroyed by cooking, so if it is suspected that food may be prepared, served and stored in unsafe ways. To throw away the food immediately.



Not tasting suspicious food While food looks appetizing, it can be harmful to the body.


Refrigerate or freeze any perishable food within 2 hours of choosing to purchase or preparing food.

 And put the perishable food in the refrigerator within 1 hour if the room temperature is higher than 32 degrees Celsius•
Always use a medium spoon when sharing meals with others. And do not share personal things with others, such as utensils, glasses, straws, etc.

If you have to eat out Choose a restaurant that is clean and safe. Including food operators have good hygiene.  


Avoid eating raw or lightly cooked foods.

such as meat and chicken. Including chilled minced meat and processed meat dishes.

Avoid eating raw or undercooked foods, such as raw fish, oysters, mussels, scallops, and scallops, eggs, or egg-based foods like cookies. Flour Homemade ice cream, etc.

Avoid eating raw plant saplings such as sprouts, radish sprouts. Sunflower seedlings, etc.
Avoid drinking juice, cider, milk, or unpasteurized dairy products, especially soft cheeses like feta cheese. Brie and Camembert, blue cheese and unpasteurized cheeses.’



Symptoms after eating food contaminants



Food contaminants not only cause food poisoning that can cause vomiting, diarrhea, or parasitic infection. But it can result in long-term health problems such as cancer and neurological disorders.

 Especially if vomiting frequently Vomiting blood or bloody stools, diarrhea for more than 3 days, severe abdominal pain. 

Having a temperature in the mouth above 38 ° C, including signs of dehydration. Such as severe thirst, dry mouth, little or no urination, very weak, dizziness and lightheadedness. If you were feeling unconscious. Or have a blurred vision of the nervous system Muscle weakness and there is sensitivity or pain like a needle stabbed in the arm. Should seek medical attention For urgent diagnosis and treatment.

Contamination in food is something that can be found in everyday life. This can cause food poisoning and can lead to other health problems as well. So consumers should eat carefully. In order not to have a negative effect on their own health. 

Contaminants In Food The Risks And How To Avoid Them

Types of food contaminants

Physical contamination It is contamination from foreign matter that may be present in food such as hair, nails, broken glass, metal or dirt, etc. It can be contaminated during harvesting, production, distribution, transportation, and preparation and processing. Cook

Biological contamination The contaminated by dangerous pathogens in food contamination , bacteria,  viruses and parasites, such as Star Philomath Koch model.  Salmonella , Clostridium, Campylobactor.  and various types of parasites, etc.

Chemical contamination It is contamination from harmful substances that are used to maintain freshness and make food more delicious. The chemical was found to contaminate Often such substances borax  chemical formalin  preservative bleach, mold and so on.

What causes contaminants in food?

Food contamination can occur in factories that manufacture and sell products. Freight car A store, cafeteria, or even inside your own home.

Food can be contaminated with germs and chemicals for many reasons, such as


Camping where you cook your own meals without rinsing the ingredients first. Or eating uncooked food can also cause food contamination.In addition, if the hand is in direct contact with food while eating and not using a serving spoon when sharing food with others, it may be the cause. That can cause food contamination by bacteria or viruses as well.

The food is left uncovered.
If food is left unattended May cause pets, rodents,  flies, cockroaches or other insects to carry pathogens into their food.

Touching the body while cooking.


If not washing your hands thoroughly Certain behaviors can contaminate your fingers and spread it into food, such as licking your fingers, picking pimples, touching hair bumps, scratching your ears, rubbing or touching your nose. Also, coughing or sneezing while preparing food can also cause droplets containing bacteria to fall into the food.  

Poor food storage
Usually fresh food must be refrigerated or stored in a high humidity environment. To avoid contamination such as meat, chicken, duck and other poultry, fish, shellfish, dairy products like cheese or cream. Cow or goat’s milk that has not been pasteurized, eggs or egg products, for example.Placing food in a hot climate can cause bacteria to grow faster and spoil food more easily than usual.   

Cross contamination
It is the transmission of bacteria from contaminated food to uncontaminated food. This can happen during storage and cooking. If consumers collect easily contaminated ingredients such as raw chicken with cooked food. Or prepare food using The same knife or cutting board Bacteria from raw chicken may also spread to cooked food.   

What are the different values ​​of color of vegetables and fruits?

Did you know that the colors Contained in plants are useful and play a role as well as vitamins ever. Marfar Guason,
who is interested in plant chemistry, has separated them roughly enough to be easily understood as follows.

Red substance.

It contains Cycopene as the red pigment in watermelon, tomato, betacycin, gives red color in pomegranate, beetroot and canberry. Both of these substances. They are antioxidants, or Antioxydants, that help prevent the development of many cancers

Orange substances.

 vegetables and fruits such as papaya and carrots contain betacarotene, which is potent. Antioxidant This is the formation of Ma Meng, pale white people who eat a lot of papaya or carrots, their skin looks beautiful yellow. The Ministry of Agriculture The United States declares that eating 2-3 carrots per day will help lower cholesterol levels. Or fat in the blood Thai people who have been experimenting with eating impulsive papaya for up to 2 years will help change skin color. The blemish function can be cured without having to rely on anti-blemish cream at all

Yellow substance.

Lutein Pigment is a yellow substance that gives color to corn, helping to prevent the degeneration or light color of the retina eyes. Which is one of the reasons That makes the elderly invisible.

Green Pigment

Chlorophyll is a substance that gives green to vegetables. Green vegetables For vegetables, vegetables that are dark green have more chlorophyll, such as gourd, kale, broccoli, Cha Plu, Centella, etc., and chlorophyll. Is very valuable Scientists say When chlorophyll is digested It has a very strong power in the prevention of cancer. It also eliminates Various foul odors in people with

purple substances 

The purple plant contains anthocyanin (anthocyanin), which gives the purple color. What you see in pea flowers, cabbage, apple skin, maui, eggplant, blackberry, blueberry, scientists have discovered that This substance helps to neutralize the substance. The substance and substance Anthocyanin is also active in the expansion of blood vessels. Reduces the risk In heart disease And paralysis too .

YoYo symptoms , effects and negative effects on the body

The body into the cycle of weight swings up and down Inevitably affects health as described above Causing the consequences including

1. Become fatter than before.

When we diet An abnormally rapid decrease in fat mass Leptin, which makes us feel less full, makes us hungry more and more often to compensate for what our body thinks there is not enough energy in our body to survive. In conjunction with the wrong diet, the muscle mass decreases, the more the body burns and wants to store as much energy as possible. Research has shown that 1 in 3 people who lose weight in these wrong ways will regain obesity within a year and gain more weight than before. Plus, the next weight loss will be even more difficult.

2. Increased fat Loss of muscle mass

During the weight gain from yo-yo The effect may make body fat more easily accumulated. Fat may accumulate in various parts of the body including internal organs. This may make the next weight loss harder than before, because losing weight too quickly may lose muscle mass, leading to a decrease in the body’s metabolism. (Check out this article to learn more about your metabolism and how it can help increase your metabolic rate)  , especially in diet and non-exercise groups. Debilitate The solution is to eat enough protein each day. Along with regular resistance exercise

3. Health problems

Fasting or undereating early in the weight loss journey Causing the body to lack nutrients, causing dry skin Brittle nails and hair Unusual hair loss A weakened immune system

When weight gain from yo-yo symptoms It also negatively affects the heart and kidneys. Increased blood pressure Risk of type 2 diabetes, weight gain increases the risk of developing fatty liver disease. High blood pressure, heart disease, increased bone mineral loss in elderly women. Additionally, failure to lose weight can also lead to a loss of self-respect. Self confidence Chronic stress Including eating disorders.

How to effectively fix and stop the yo-yo effect

Change the way you think Health comes first

Turn to a sustainable way to take care of your body and figure Do not use shortcuts or be quick. Temporarily changing the way you lose weight by limiting your diet. Is the correct way to choose healthy food And to change dietary habits in order to maintain a healthy body weight and improve long-term health Try changing your goal from focusing on the numbers on the scales to better long-term health, says weight loss expert Dr. Sean Pierre Montani.

You don’t have to cut out all your favorite foods that are bad for your weight. Just eat in smaller quantities Effective and permanent changes are due to small but consistent changes and, most importantly, it must fit into our lifestyles.

Eat foods that are natural and healthier.

Including fruits and vegetables, less sweet Nuts By increasing the amount of these foods Turn to eating as the first thing in your meals to help you feel fuller. Because foods that contain natural dietary fiber help us get full and stomach. It also contains nutrients that are necessary for the body. And should choose to eat a variety of vegetables In addition, an important tip is Stop eating when we’re 80% full, no need to eat to be super full with every meal Because eating the most full, it is one of the reasons why we can gain weight. Because the brain commands that fullness slower than it actually is

Cut out certain foods

These foods include Foods that are high in energy but low in nutrients Or foods processed through the junk food industry, especially foods high in fat, sugar, sodium, or foods that may affect both short-term and long-term health, such as french fries, pizza, soft drinks, high sugar drinks Various ready meals Eating home-made meals is probably the best bet because you can choose your own quality ingredients and nutrients.

Eat good carbs and avoid foods high in carbs and sugar.

Carbohydrate foods, especially those that have been refined or processed in many ways, turn into sugar quickly. (It is advisable to read the blog in this link to recognize and extract the good and bad carbohydrates for your body.) It makes you hungry easily and often get hungry. Potatoes, breads, sweets, and bakery items, and some fruits may be high in carbohydrates. Therefore, it should be consumed with caution in moderation. It is important to eat enough protein and good fats and drink enough water per day.  

Get enough quality sleep

It helps restore the body and is the time when the body can burn energy to its full potential. Therefore should sleep at least 6-8 hours a day And manage stress to improve sleep quality

Exercise regularly

Should allow the body to move and move frequently By doing activities to keep the body moving and active always. Or choose to play sports or exercise in a way that suits your body Both using resistance to help build and maintain muscle Or cardio to use energy to reduce activities such as watching TV Or playing with your mobile phone too much .