Dihas Kilubansa

3 AMAZING BENEFITS OF FIBER

We have been taught that carbohydrates or sugar are bad for our health. This is true if you eat too much of it. Too much consumption may lead to Type 2 diabetes.

There are 2 types of sugar/carbs: (1) Complex and (2) Simple. Complex sugars are found in natural foods such as legumes, vegetables, and whole grain. Our body convert complex sugar into glucose (simple carb) for energy or fuel. It also gradually increases the blood sugar level. While consuming simple sugars, mostly found as added sugar (glucose syrup) in fruit juices and soft drinks, will rapidly spike and quickly lower your blood sugar level. Therefore, it will trick your body to eat more sugar to sustain the old amount of sugar that it thought was normal.

FIBER is also a type of complex sugar. It is an essential nutrient for weight loss because:

1. Our body can't digest and broke it down into glucose

2. It helps in bowel movement because it acts as a scrub brush that take excess fat and cholesterol in your intestines

3. It helps you eat less as it slows down the digestion of other carbohydrates, thus, keeps your blood sugar level sound.

The Institute of Medicine recommends the consumption of fiber for men below 50 is 38g/day and 25g/day for women below 50 yrs old. (see picture below for reference😁)

Please see the 3rd picture to guide you the amount of protein you take everyday.

In summary, carbohydrates or sugars are not bad at all you should have to take the right kind, regulate the simple or added sugar, especially table sugar, in order to be healthy and to avoid chronic illnesses such as Type 2 diabetes.

In this time of pandemic, In everyday, choose to eat healthy. 😁

(Source: The Doctor's Diet)

PROTEIN: The Nutrient for Weight Loss

Weight has always been a big issue to all of us, especially for girls. Having a bottle-like body, abs, and muscular arms makes you more attractive. Weight loss program/diet is now a sensation for those who want to achieve their body and weight goal.

According to a study published in American Journal of Clinical Nutrition, people who eat high-protein breakfast feel more satiated (full) and less hungry throughout the day, and experienced fewer food cravings. Because protein has (1) an impact in hunger (ghrelin) and satiety (leptin) hormones, and (2) help keeps the blood sugar stable. If you eat carbs-rich diet your blood sugar quickly rises and rapidly decreases that tells your body to eat more, consume more sugar. While, if you eat protein-rich diet your blood sugar will gradually increases, therefore no need to eat more.

It is best to get protein in eggs, chicken meat, legumes/beans, and sea foods. For people with diabetes, high cholesterol, and heart disease consume only 3 eggs per week. To those who don't have, an egg a day is enough. If you want to consume red meat, choose a grass-fed.

Protein is always associated with people who wanted to build muscles. Protein help preserve muscles. If you eat protein-rich diet your body uses fat for energy rather than in stored fuel in your muscles (for carbon-rich diet). Thus, you loss weight.

I think this post enlighten you that protein helps you lose weight and to encourage to eat more protein-rich foods.

Always remember when starting a weight loss diet, don't do it by yourself always ask a dietitian or nutritionist.

Eat healthy!💪

According to world life expectancy, the top 3 causes of deaths of Filipinos are: (1) Coronary Heart Disease, (2) Stroke, and (3) Pneumonia. We sometimes take our health for granted. We don't usually put much attention to it until we need it (good health).

When was the last time you go to a clinic for a check-up? Are you taking medicines with prescription or do you self-medicate? There are some when felt good after taking a Medicine for 3 days stop it, though it must be taken for a week or month.

If you are familiar with the said diseases above, you will notice that they can be prevented by having a healthy lifestyle and created because of ill lifestyle. The first thing to do is to be mindful of what you eat and reduce foods you know are detrimental to your health. Of course, followed by exercise, sufficient drinking of water, and a good night sleep (6-8 hours).

Once again, choose to eat healthy before it's too late. Keep safe. 😁😊

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Thanks. Ingat po sa biyahe. 😁

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