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

Source

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)

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