Tips
1.The
issue is neither on nasi lemak, nasi kandar, nasi beriani, spaghetti nor mee
mamak. We can consume all of these nice foods for breakfast,lunch or dinner,
but we need to reduce the calories intake to about 12.5% from what we usually
take. This means the rice portion must be reduced to about 1/8 of the plate. Half
portion of the plate to be filled with fresh vegetables or ulam and some fruits(healthy
carbohydrates and fiber) this will make up 25% carbohydrate and 25% fiber.The
balance can either be a piece(normal size of about 80gm-120gm each) of chicken,
lamb, meat or fish or two hard boiled or
fried eggs (equivalent to about 25% proteins).The 25% fats portion will be
coming from the cooking oil, gravy, dressing oil or santan. The total weight of
this kind of healthy diet is about 200 gm or about 250 calories only, not 800
gm or about 1500 calories, like we used to take before.
2.Since
about 87.5% of the rice(calories) has been taken away from our meal, we may
feel hungry about 1 or 2 hours after each meal. In order to fill up the empty
stomach in between meals, we can eat celery sticks or cucumber or any kind of
nuts on a regular basis. These two type of vegetables or ulam actually have
zero calories. Eating nuts as snack food is a healthy source of carbohydrates, proteins,
fiber and fats and it is also low in calories. Eating either celery sticks,
cucumber or nuts is actually good because they are filling and no additional sugar(calories)
added to our blood system.
3.It
is advisable that we use only olive oil and no other vegetable oils such as
palm oil, corn oil, sun flower seed oil or coconut oil to fry or cook our
foods. Olive oil is a mono-unsaturated fat and its properties will not change
even heating it above the boiling point or being reused. Other vegetables oils
are also mono-unsaturated fat. Mono-unsaturated fat is actually a friendly and
good food for our health. However, mono-unsaturated fat other then olive oil, macadamia oil,
almond oil or flaxseed oil can easily changed its properties to poly-unsaturated
fat once heated above the boiling point or being reused many times. Poly-unsaturated
fat is as bad as saturated fat. It will gradually caused blockages in our heart
arteries if consumed more then 7.5%(30% of 25% fat portion) of the total
calories intake per meal.
4.Our
beverage intake should not be teh tarik,
coffee, ice lemon tea, canned drinks or syrup but just plain warm water or
sugarless soya drink home made(zero or minimum calories).
5. Home
cooked diet prepared by our mother or wife contains about 25% carbohydrate, 25%
fiber, 25% fats and 25% protein. The same goes with our lunch or dinner. We
should balanced our diet with the main macronutrients i.e. carbohydrate, fiber,
fats and protein in about the same proportion.
6.Such
diet will enable us to control and discipline our food intake of about 250
calories for every meals. At most when
combining high quality snacks such as fruits, salad or nuts with our main
meals, the calories intake will only be about 1500 calories a day. If we are an
active person and always exercising we should be able to burn between 1600 and
1800 calories a day. We burnt 100 to 300 calories excess sugar and fats in our
body in a day. If we follow such life style, there will be no doubt that we
will achieve the perfect level of fitness. Our hips measurement will not be
more than 80 cm and we will never be obese. Our BMI is around 25. If we become
excessively thin and our BMI is below 23
we can adjust our diet by consuming more quality carbohydrates such as tuna
sandwich made with wholemeal bread or brown rice, the brown nasi dagang or add
more fruits portion in between our normal meals.
7.Some
desperate overweight people are practicing a protein diet to lose weight. This
diet comprised of nearly 100% proteins(200gm to 230gm meat,chicken or fish), no
carbohydrates and a little bit of fat. You can probably reduce weight by about
10 kg within just two weeks. However, the DANGER of this kind of diet is you
are losing weight too drastically. What actually happen is that your body metabolism
sourced the calories to burn from your own flesh. Flesh eat flesh kind of
activity or cannibalism in the body metabolism process. The body reach the stage
at which there is insufficient calories to burn, thus the only source of
calories is your own muscle or flesh. This situation happens when there is no
supply of sugar at all in the blood system. Therefore the weight lost is coming
from muscle or flesh lost and not from fat lost.
8.Diet
alone is insufficient to achieve the optimum level of fitness .We need to do
physical exercises on a regular basis. The meaning of regular basis is minimum
of 30 minutes exercising in a day comprising of i.stretching exercise such as
all kind of exercises that increases the flexibility of our muscles, ii.weight exercise
such as push ups, squatting or sit ups and iii. cardio exercise such as jogging
or brisk walking, rope skipping, hill climbing or treadmill or cycling or
cross-trainer. The exercises carried out need to be balanced between stretching(5-7
minutes),weight lifting or anaerobic(5-10minutes) and cardio or aerobic (20-30minutes).
9.The
modern day foods are lacking in minerals
and vitamins which is essential for our health. Our ancestor generations eat
simple processed foods or raw foods that still retained a lot of the minerals
and vitamins. The foods are still fresh not contaminated with any kind of
poisonous substance such as pesticide. Therefore in order to have sufficient minerals
and vitamins for our body, we need to take adequate food supplements. The basic
supplements are vitamin C, fish oil, multi vitamins and multi minerals. However
we should try our best to consume a lot of fresh vegetables and fruits as a
cheaper source of original minerals and vitamins.
10.Such
balanced diet with sufficient vitamins, minerals and exercise is not only good
for our health but it will make us active, smart, always alert and ever ready
to confront any forms of trials and tribulations. We do not want to commit any sins such as
slowly poisoning ourselves without us realizing it. We will make ourselves be responsible
for our wellbeing. We need to think big dream high and have a strong heart in
order to achieve a high level of fitness and happiness. This is our new
inspiration for this year. A more detailed explanation on the above diet and
exercise can be found in my book
entitled “Diet Hang Tuah”. My email is mohdhassanizo@gmail.com
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