Cara kurangkan pengambilan gula

Gula yang berlebihan memang memberi mudharat kepada kesihatan dan menyebabkan tingginya risiko mendapat penyakit diabetew Type II, obes (kegemukan), penyakit kardiovaskular, kerosakan gigi dan kanser.

Terdapat 4 cara untuk mengurangkan pengambilan gula, iaitu:

1. Dengan melihat dulu kandungan gula atau pemanis tambahan yang tersembunyi dalam sesuatu makanan yang dibeli pada label makanan, terutamanya makan diproses atau diawet. Gula pada label makanan selalunya ditulis sebagai dextros, fruktos, sukros dan glukos.

2. Buang tabiat suka gula dengan menggantikannya dengan makanan yang mengandungi protein yang tinggi. Ini kerana makanan berprotein tinggi dihadamkan dan diserap oleh badan dalam masa yang lama, dan gula serta nutrien lain dilepasakn ke dalam salur darah secara perlahan-perlahan.

3. Ambil makanan yang bergula secara sederhana. Sepatutnya gula hanya diambil sebanyak 6 hingga 9 sudu teh sahaja se hari (100-150 kalori).

4. Gunakan pengganti gula pasir dalam makanan seperti madu lebah, potongan kurma, beri, ceri, dsb.

Cara-cara yang disarankan ini boleh dijadikan tabiat demi menjaga kesihatan badan, terutamanya kepada pengidap diabetes atau berpotensi mendapat diabetes. Cegah sebelum parah….

4 Tricks to Cut the Sugar Treats

By Dr. Maoshing Ni

Here’s why: For most of our time on earth, we human beings have eaten small amounts of sugar that occurred naturally in our food sources. By around 1890, we were eating approximately 90 pounds of sugar a year, and today we are up to a yearly average of 180 pounds—far more than we actually need.

So, how is this excess sugar affecting your body? An excess of simple sugar upsets the body’s blood-sugar balance. When the sugar influx enters your bloodstream, the pancreas is triggered to produce and release insulin. While our bodies need insulin to function, it is unhealthy to make too much of it. The insulin spikes that come with overindulging in sugar lead to all sorts of negative health problems down the road. More reports are surfacing that link high sugar consumption with the nation’s top killers: type II diabetes, obesity, cardiovascular disease, and cancer. A sugar habit is also thought to be a culprit in certain types of cancer, tooth decay, and possibly behavioral problems.

4 Ways to Kick the Sugar Habit

1. Look out for hidden sugar on labels.

Most of the massive quantities of sugar we eat come from processed and prepared foods with added sweeteners. Read the labels carefully to uncover secret sugar sources with names that include: dextrose, fructose, sucrose, glucose, and high fructose corn syrup. Better yet, skip the packaged foods completely and make your own meals and snacks at home.

2. Head off the sugar spikes with more protein.

Break the sugar habit by eating food that sustains your energy level, heading off a snack attack caused by a dip in blood sugar. Introduce more protein foods into your diet, including eggs, poultry, fish, beans, nuts, and seeds. These foods take a longer time to digest and absorb, slowly releasing sugar and nutrients into the blood stream.

3. Everything in moderation.

Whatever your sweet substance of choice—sugar, honey, or even natural fruit—eat it in moderation. Your body simply was not designed to cope with multiple daily servings of sweeteners. The general recommendation for a healthy individual is to eat no more than six to nine teaspoons of sugar a day (about 100 to 150 calories). Consider that an average 12-ounce soda contains eight teaspoons of sugar, about 130 calories.

4. Sugar substitutes.

Sugar is a mainstay in your tea or coffee, breakfasts, and baked goods. How to replace? Add more flavorful spices like cardamom, clove, or cinnamon to help you cut back on the sugar content. A handful or berries or chopped dates can sweeten up a dish. You can also try these healthier substitutes: honey, agave nectar, erythritol (a natural sugar substitute), luo han guo (the sweetener in a fiber-filled extract called Sweet Fiber), or stevia. Don’t forget! A calorie is still a calorie, so don’t overdo.

~ Dr. Mao


Hadis – 122 ~ Orang alim yang disiksa

Daripada Abu Hurairah, Rasulullah s.a.w. bersabda yang bermaksud: “Orang yang paling dasyat siksaannya pada hari kiamat nanti ialah orang yang alim yang tidak memberi manfaat akan dia oleh Allah SWT dengan ilmunya”. (HR At-Tabrani)

Awas! Ubat penahan sakit yang paling bahaya

Ubat penahan sakit sudah menjadi sebahagian daripada hidup kita semua, walaupun sakit sedikit sahaja. Mungkin badan kita terlalu dimanjakan dengan ubat penahan sakit ini menyebabkan kebanyakan kita tidak tahan sakit, tidak seperti nenek moyang kita dulu.

Artikel di bawah ini memaparkan 5 ubat penahan sakit yang paling bahaya di pasaran sekarang. Yang paling bahaya ialah pertama, Perencat Cox-2 (atau celebrex) yang meninggikan risiko mendapat serangan sakit jantung; kedua ialah NSaids yang selalunya diambil untuk menahan sakit kronik seperti arthritis, sakit belakang atau sakit tengkuk. Nsaid ini akan menyebabkan ulser dan pendarahan gastrointestin. Opiate pula ubat penahan sakit yang diberi kepada orang yang mengalami kecederaan teruk dalam kemalangan yang selalunya diberi secara berlebihan. Acetaminophen pula boleh menyebabkan hati (hepa) gagal berfungsi. Aspirin yang selalu kita ambil pun termasuk dalam ubat berbahaya yang juga boleh menyebabkan ulser dan pendarahan gastrointestin, selain daripada memberi kesan terhadap otak yang hati, jika ia diambil dalam dos yang tinggi atau dos rendah tetapi dalam tempoh yang panjang.

Oleh itu, cuba kurangkan pengambilan ubat penahan sakit berbahaya ini dan ia boleh digantikan dengan ubat alternatif semulajadi yang semakin banyak dalam pasaran.

The 5 Most Dangerous Pain Medications…

Find Out Which Are Safe and Which Can Be Deadly…

When you think of dangerous drugs, what comes to mind first? Heroin?… Cocaine?… LSD?…

… How about pain pills?

Pain medications and adverse drug reactions are the 4th leading cause of death in the U.S…. only behind heart disease, cancer and strokes!

What does this mean to you?

It means your risk of dying from that pain medicine in your cabinet could be higher than your chance of dying from diabetes, lung disease, or even an accident – unless you take heed to this special report.

The results of our investigation are shocking… But they could save your life.

Dangerous Pain Meds #5: Salicylates (Aspirin)

Common names: aspirin, acetylsalicylate

Think aspirin is safe? Think again!

Higher doses or prolonged use at the lower dose – even in buffered or coated form – can double your likelihood of perforated ulcers and gastrointestinal bleeding.

Research shows 90-95% of Reye’s Syndrome cases were preceded by taking aspirin. The disease devastates internal organs, particularly the brain and liver, and at least 10% of those affected will die even with early treatment.

Dangerous Pain Meds #4: Acetaminophen

Common names: Tylenol, acetaminophen

Even the “doctor’s choice” is disturbingly dangerous to take! Just check out these stats if you don’t believe me…

Every year, more than 56,000 people will visit the emergency room due to acetaminophen overdoses. It’s the leading cause of calls to Poison Control Centers.

It’s the leading cause of acute liver failure, causing nearly half of all cases!

Dangerous Pain Meds #3: Opiate-Based Pain Meds

Common names: Vicodin, Lorcet, Norco, Percocet, Percodan, hydrocodone, oxycodone

If you’ve ever had surgery, a major accident, or any other major trauma to your body… you were likely given an opiate-based pain med to knock out the pain.

Unfortunately, knocking out the pain has it’s consequences!

16,000 – That’s the number of people who died in the United States in one year from drug overdoses. Most were caused by opiates.

In 2002… deaths from prescription opiate overdoses had nearly doubled.

Dangerous Pain Medicine #2: NSAIDs

Common names: Advil, Aleve, ibuprofen, naproxen

Do you have some kind of chronic pain? Arthritis… back pain… neck pain… something else?

Chances are you’ve been taking one of the common NSAIDs like ibuprofen or naproxen to deal with the pain. nsaid death statistics

And speaking of chances…

The odds of dying from taking a nonsteroidal anti-inflammatory drug after just two months is around 1 in 1,200.

Roughly 16,685 people die each year from NSAID related complications… making them just as dangerous as AIDS!

The biggest known risk of NSAIDs is from gastrointestinal ulcers and bleeding.

We’re not talking about a little tummy ache here, but severe bleeding and possibly death after the medicine destroys your gut. And that’s not the only known risk.

Dangerous Pain Medicine #1: Cox-2 Inhibitors

Common names: Celebrex, celecoxib

How would you like to triple your risk of heart attack?

Just pick up a prescription of Celebrex.

While studying the drug’s potential as an anti-cancer drug, the National Cancer Institute discovered that…

Those taking 400mg doses had 250% greater risk of dying from heart attack or stroke… and those taking the 800mg doses has 340% times the risk!


Today’s Quote ~ 222

“Always look at what you have left. Never look at what you have lost.” ~ Robert H. Schuller

Today’s Quote – 218

“The person who reads too much and uses his brain too little will fall into lazy habits of thinking.” ~ Albert Einstein

Protein halang mengantuk waktu petang

Apa terjadi jika kita banyak makan nasi waktu makan tengahari? tentu rasa mengantuk bukan? Seringkali, rasa mengantuk ini membawa sampai ke petang. Ini menjadikan kita kurang produktif di tempat kerja.

Jadi bagaimanakah caranya untuk hilangkan rasa mengantuk pada waktu petang?

Kajian saintifik terkini menunjukkan bahawa pengambilan makanan protein pada waktu petang dapat menghilangkan mengantuk. Makanan protein yang ringan seperti yogurt, kekacang, telur, dsb. yang mengandungi asid amino dapat merangsang sel di otak (sel orexin) untuk memberi impuls elektrik bagi merangsang jaga (tidak mengantuk) dan mengarahkan badan sibuk membakar lemak. Jangan sekali-kali mengambil makanan karbohidrat yang akan menghasilkan glukos kerana ia akan menambah rasa mengantuk.

Artikel yang berkaitan dipanjangkan di bawah ini.

Afternoon Sleepiness? Eat Protein, not Sugar, to Stay Awake & Shed LBS!

By: Pamela Peeke, MD, MPH, FACP

Next time you start feeling like nodding off in the afternoon grab some healthy protein (Greek yogurt, protein shake, 2-3 oz chicken/turkey/fish, peanut butter on apple slices, nuts, low fat cheese, hard boiled eggs, low fat cottage cheese) and you’ll not only stay awake but you’ll be more likely to drop weight as well. Pretty cool, eh?

New research published in the Nov 17 issue of Neuron helps us understand how weight, health and sleep are intertwined. It turns out that special cells in the brain, orexin cells, send electrical impulses stimulating wakefulness as well as telling the body to get busy and burn calories. Whatever we do, we want to keep these cells really happy.

In this latest study, reseachers found out that it was not fat or carbs that optimally stimulated the orexin cells. Instead, it was amino acids, the building blocks of protein. For that matter, the amino acids blocked the effect glucose has on orexin— that is, it’s glucose that increases sleepiness. Protein blocks this effect and keeps you more awake and cookin’ your calories.

Here’s another valuable lesson from this new science. It turns out, it’s not about the calories, but instead nutrient balance. When you have a choice of jam on toast or a protein rich Greek yogurt, head for the yogurt for sure. The brain is sensing nutrients, not calories, as it reacts to what you’re eating. Even if the yogurt had more calories, the end result of choosing to eat it over the toast is you’ll have a greater sense of satiety, wakefulness (great for the afternoon), and more calories burned. This is also another reason to make sure to finish eating your dinner at least 2 hours prior to going to bed. For many people, it’s hard to sleep when you’ve just eaten protein, so watch your nocturnal timing as well.

Finally, plan your day so that your protein-rich mid-afternoon snack is handy while you’re at work or running about doing your thing all afternoon.


Hadis – 121 ~ Ujian bagi umat Muhammad

“Diriwayatkan daripada Kaab bin Iyadh r.a. katanya: Aku mendengar Rasulullah SAW bersabda: Sesungguhnya setiap umat itu ada ujiannya dan ujian umatku adalah harta kekayaan.” (HR Tirmizi)

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