Panduan Puasa Berkala dan Cara Pemakanan untuk Pesakit Diabetis/Obesiti

Assalamualaikum,

Hand out di bawah ini saya berikan kepada pesakit-pesakit yang mempunyai diabetis atau yang ingin mengurangkan berat badan..alhamdulillah ramai yang telah berjaya menurunkan paras gula, menurunkan berat badan serta tekanan darah..

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Panduan untuk pesakit diabetis/obesiti

(Dengan pengawasan doktor bertauliah, terutama jika anda sedang mengambil ubat/insulin untuk diabetis)

1   1)      Puasa berkala (intermittent fasting)

a)      Formula 16:8 iaitu puasa selama 16 jam dan sela masa makan selama 8 jam

Cth: last makan malam pukul 8.00 malam dan keesokan harinya anda ‘skip’ breakfast dan makan tengahari pukul 12.00 tengahari.

Maksudnya ‘puasa separuh hari’ dan anda hanya makan 2 kali sehari (lunch, dinner)

Dibolehkan minum air kosong @ kopi @ the tanpa gula(blh dicampur stevia jika perlu) semasa tempoh puasa. Tidak digalakkan ‘snacking’

b)      Puasa penuh 2x seminggu (cth isnin & khamis)

c)      Puasa penuh selang sehari

Nota: Tujuan puasa adalah supaya tubuh membakar simpanan gula (glikogen) dan seterusnya lemak  yang  tersimpan dalam tubuh akan dibakar sebagai sumber tenaga . Proses ini akan berterusan selagi anda tidak mengambil minuman @ makanan manis/berkarbohidrat tinggi

2    2)      Diet  Rendah Karbo &  Lemak Sihat (RKLS)

Apa  yang  boleh dimakan?

Contoh diet RKLS

Contoh diet RKLS

Asasnya makanan yang mengandungi karbo rendah, kandungan protein sederhana tinggi serta lemak yang sihat.Ambillah makanan yang semulajadi, segar dan bukan yang diproses @ makanan segera. Elakkan MSG (terutama makan di luar) kerana MSG boleh meningkatkan paras insulin

·         Karbo: < 50 gm sehari. Kurangkan pengambilan karbo berkanji (ingat: ianya hanya rantaian gula!) seperti nasi, roti dan pasta. Gula makan- elakkan sama sekali!

Biskut dan kek-adalah kombinasi gula dan karbo yang perlu dielakkan sama sekali kerana ia menyebabkan anda lebih ketagih kepada gula dan menyebabkan anda lebih cepat lapar!

Contoh karbo 50 gm

Semua sayuran hijau/salad adalah ok. Makan seberapa banyak yang anda mahu.Biar anda kenyang dengan sayur/ulam dan lauk.Jika ingin juga mengambil nasi, pastikan sangat minimum (kira-kira ¼ pinggan). Digalakkan mencuba beras perang atau barli menggantikan beras putih biasa. Tip: Bagi yang bekerja, boleh mencuba sup yang dimasak di rumah dan dibawa ke tempat kerja. Lebihkan cendawan, tomato dan bawang di dalam sup.

Buah-buahan?

Buah-buahan hanya dimakan secara‘raw’ dan tidak dibuat jus.Buah-buahan yang boleh dimakan adalah seperti strawberi, epal dan pear tetapi buah-buahan tempatan seperti pisang, tembikai, mangga dan nenas TIDAK digalakkan kerana mengandungi gula yang tinggi

·         Protein – contoh ikan, ayam, daging dan telur perlu diambil dengan agak banyak. Panduan: sekitar 4 saiz tapak tangan sehari( wanitasekitar 80 gm, lelaki sekitar 120  gm sehari). Daging yang diproses seperti dalam burger, nuggets atau sosej adalah tidak berapa menyihatkan dan perlu diambil sekali sekala sahaja

·         Lemak (Jangan takut kepada lemak!) perlu diambil dalam kuantiti yang sederhana (dilebihkan). Lemak yang baik adalah seperti yang terdapat dalam minyak kelapa, minyak sawit atau minyak zaitun. Minyak kelapa adalah yang terbaik untuk menggoreng kerana ia paling stabil. Gantikan marjerin dengan mentega yang lebih menyihatkan. Juga boleh mengambil yoghurt tinggi lemak. Vitamin A, D, E dan K hanya boleh didapati dalam makanan  berlemak dan berminyak. Elakkan marjerin, minyak jagung dan minyak sayuran.

      Hati-hati makanan ‘rendah lemak’ kerana biasanya ia mengandungi gula yang tinggi atau pemanis tiruan!

#SukuSukuSeparuh . (Jika anda rasa diet di atas sangat extreme)

Ini portion mudah untuk diikuti seperti yang disarankan Kementerian Kesihatan Malaysia:
-Suku pinggan: lauk (protein, lemak)
-Suku pinggan : karbo (nasi)
-Separuh pinggan : sayur-sayuran/ulam

MAKAN BANYAK SAYURAN DENGAN PROTEIN DAN LEMAK YANG BAIK MENYEBABKAN ANDA LAMBAT LAPAR DAN INI MENSTABILKAN PARAS GULA DAN ANDA AKAN MEMBAKAR LEBIH BANYAK LEMAK

Disediakan oleh:

~Dr Hapizi

WA: 0179351516

Email : dr_hapizi@yahoo.com

 p/s: Selepas mencuba, sila hantar feedback anda kepada saya ya! (Melalui whatsap atau email)

-artikel ini dibenarkan utk dikongsi, tanpa kebenaran saya.

The Miami Mediterranean Diet

In my previous posting, I wrote on the secret of Hunza Valley people who can live healthily past their 100 years because of their water supply! But what about best diet we can take in this age of KFC, Mc D, pizza, etc etc.

Michael Ozner, a cardiologist with special interest in preventive medicine wrote about Miami Mediterranean Diet in Life Extension Magazine,

May 2008.http://www.lef.org/magazine/mag2008/mag2008_05.htm

The broad-spectrum health benefits of the Mediterranean Diet have been medically evaluated more than any other diet in the world. The science is overwhelming—in one delicious diet program you can not only lose weight but lower your risk of heart disease, cancer, diabetes, and arthritis. In this exclusive excerpt, we present many of the compelling reasons why the Miami Mediterranean Diet is your blueprint towards better health and greater longevity.

We are at war in the United States of America. The enemy is quite formidable. It kills more people than all of the wars we have previously fought. Every 30 seconds it claims another victim. We have identified the enemy but we have not defeated it. Its name is cardiovascular disease. Is there a solution? Can we defeat cardiovascular disease and its manifestations (heart attack, stroke, peripheral vascular disease)? The answer is yes!

Dark Chocolate—It Tastes Too Good To Be Healthy!

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Chocolate can be enjoyed on the Miami Mediterranean Diet, as long as it is dark chocolate. The cocoa bean is one of the richest sources of beneficial antioxidants, especially those known as flavonols. Flavonols help to lower blood pressure, balance cholesterol, and maintain a favorable blood glucose level.

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First, we must realize that our most effective weapon is prevention, not intervention. Prevention strategies must begin at an early age and continue for life. Proper diet, exercise, stress management, smoking cessation, and appropriate medical therapy are the weapons we need in our ongoing battle against heart disease.

The toxic American diet and lifestyle is killing you and your family. Our food is contaminated with pesticides and preservatives and contains an excessive amount of trans fat, saturated fat, high-fructose corn syrup, and sodium.

The explosive rise in heart disease, stroke, high blood pressure, diabetes, and obesity is directly linked to the food we eat and the lifestyle we lead. We have been led to believe that the solution to this epidemic is to be found with medical or surgical intervention. Unfortunately, despite the billions of dollars we spend on health care, we continue to suffer and die unnecessarily from diseases that can be prevented.

I have been practicing preventive cardiology for more than 25 years and have helped countless number of patients discover the real secret of long-term health—an optimal diet and lifestyle. By following the principles of the Miami Mediterranean Diet and lifestyle, expensive medications can be reduced or eliminated and risky surgical intervention can be avoided.
The Mediterranean diet has been shown to be the ideal dietary plan for long-term heart health and weight control. I have utilized the principles of the traditional Mediterranean diet in my Miami cardiovascular disease prevention practice and adapted it to our modern lifestyle to successfully treat patients and greatly reduce their risk of heart attack, stroke, hypertension, diabetes, and obesity.

It would be great if we had a single dietary and lifestyle plan that would allow us to live a long and healthy life, free of chronic illnesses that lead to needless misery and suffering. The good news is that we do! The Mediterranean diet and lifestyle lowers the risk of a multitude of chronic diseases.

You may very well wonder how a single eating plan can afford all these benefits. That’s a fair question. The secret seems to lie in the fact that the Mediterranean diet is synergistic. This means that the components are not only nutritious in themselves but when they are combined with one another they act together to provide added benefit. In essence this makes them more powerful in combination than if they were eaten separately.

Fruits, vegetables, and olive oil contained in the Miami Mediterranean Diet are very rich in antioxidants, which help prevent the damaging effects of oxidation, which contributes to the aging process that damages your body’s cells. This oxidation process is thought to play a major role in causing heart disease, cancer, and other disease as well.
Also, the Miami Mediterranean Diet features whole-grain foods rich in fiber, which has been shown to help balance cholesterol and also prevent some forms of cancer.

Finally, this diet also has been found to have an anti-inflammatory effect, and inflammation is strongly linked to the development of heart disease, cancer, and other ailments such as arthritis.

In short, if you were looking for a diet that would benefit your entire body, you could do no better than to choose the Miami Mediterranean Diet, which, in addition to preventing cardiovascular disease, has been found to reduce the risk of these major life-threatening and disabling diseases as well:

-Alzheimer’s disease
-High blood pressure
-High cholesterol
-Cancer
-Metabolic syndrome
-Diabetes
-Arthritis
-Allergies
-Asthma
-Chronic obstructive lung disease
-Depression
-Inflammatory bowel disease
-Lower Your Cholesterol The Natural Way

The Mediterranean diet has been shown to lower LDL-cholesterol, raise the HDL-cholesterol and lower triglycerides. I have had many patients reduce or eliminate their cholesterol-lowering medications after several months on the Miami Mediterranean Diet (remember, any decision to adjust your medications should be made by your personal treating physician). The improvement in cholesterol and triglycerides helps to explain the cardiovascular benefit of following a Mediterranean diet.

Pomegranate Juice

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Research studies find pomegranate juice helps lower blood pressure, reduces the buildup of atherosclerotic plaque, and preserves nitric oxide, a key chemical in the body that contributes to keeping the coronary arteries healthy.
Pomegranate juice is also a great source of vitamin C and potassium, and it contains less sugar than some other fruit juices. But don’t let the enthusiasm for pomegranate juice discourage you from trying the fruit itself; it’s perfect for eating and cooking.

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The top foods responsible for the favorable impact on cholesterol are listed below:

-Fruits and vegetables—fiber contained in fruits and vegetables lowers cholesterol. In addition,fruits and vegetables contain plant sterols that interfere with intestinal absorption of cholesterol, thereby helping to lower cholesterol:
-Olive oil
-Oatmeal
-Nuts­—especially almonds
-Beans
-Cold water fish—abundant in omega-3 fat, which lowers triglycerides
-Red wine—raises the good (HDL) cholesterol
-Cinnamon—lowers the bad (LDL) cholesterol
-Whole grains (bread, cereal, etc)
-Soluble fiber
-Soy protein
-Plant sterol margarine

In addition, exercise, an integral part of a Miami Mediterranean lifestyle, raises the good (HDL) cholesterol, lowers triglycerides, and makes the bad (LDL) cholesterol particles larger and less likely to cause heart attacks and strokes.

What are Plant Sterols?

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Plant sterols (phytosterols) are found in fruits, vegetables, nuts, seeds, cereals, and legumes, whereas cholesterol is derived from animals. Plant sterols are beneficial because they interfere with the intestinal absorption of cholesterol, thereby lowering cholesterol levels. Certain vegetable spreads found in the grocery store also contain plant sterols that can lower cholesterol and are beneficial to long-term health—especially when used to replace butter or margarine.

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Omega-3 Deficiency– The Scurvy of Our Time

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It has been suggested that up to 90% of Americans are omega-3-deficient. Omega-3 fat is anti-inflammatory (reduces inflammation), whereas omega-6 fat is pro-inflammatory (promotes inflammation). The omega-6/omega-3 ratio should be 1/1; however, due to the decrease in omega-3 intake (especially cold water fish, flaxseed, walnuts) and increase in omega-6 intake (especially corn oil, red meat), the omega-6/omega-3 ratio in America is approximately 10/1 to 20/1.
Do not despair—by following a Mediterranean diet you will provide your body with an ample amount of omega-3 fat and decrease the amount of omega-6 fat. Omega-3 supplements (fish oil) can also be beneficial, especially if cold water fish consumption is limited.

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High-Fructose Corn Syrup—The Hidden Danger

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It’s smart to avoid table sugar, but there’s even a more sinister sweetener lurking on your supermarket shelves— high-fructose corn syrup. In contrast to ordinary sugar, high-fructose corn syrup is not utilized by the muscles as an energy source; instead, it goes directly to the liver and leads to an increase in triglyceride production.
When shopping, read nutritional labels and avoid this sinister sweetener. By following the Miami Mediterranean Diet you need not worry – the recipes in this book do not contain high-fructose corn syrup.

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