Dihas Kilubansa

To all Sugar Lovers!

SUGAR ADDICTION: THE 7 DANGEROUS EFFECTS OF ADDED SUGAR

Sugar Addiction, really?! Is this sugar craving? Maybe. Sugar craving can be a sign of sugar addiction if you lose control or you indulge yourself too much in consuming sugar-rich foods.

When we eat sugar our brain releases serotonin and dopamine that's why it feels delightful. These compounds are also present when we have s*x, fall in love, and in any other pleasurable activities (ex: drug abuse).

Sugars are added in food to boost flavor, town down bitterness, balance the sharpness of high-acid foods, and as a preservative. They are usually found in Nutrition Facts under Carbohydrates.

If you opt to choose low sugar diet you may think of artificial sweeteners. Scientists speculates that eating artificial sweeteners causes your body to release insulin and store belly fat because your body think you are consuming real sugar. It also adds to your sugar craving.

Added sugars are usually found in beverages (such as fruit juices and soda drinks) and sweet snacks (like cookies, doughnut, candies). Experts recommend fruits as a replacement from sweet snacks. Furthermore, here are the 7 Dangerous Effects of added sugar:

1. Added sugar contributes to weight gain
2. Added sugar increases your risk of developing type 2 diabetes
3. Added sugar causes over production of insulin that disturbs the leptin (appetite-control hormone) to signal the brain to stop eating.
4. Added sugar calories are empty calories.
5. Added sugar displaces nutritious foods
6. Added sugar in processed foods are generally accompanied with trans fat, artificial colors and flavors that contributes to poor health.
7. Added sugar, in too much, converts to fat in our body and raises triglycerides and LDL or bad cholesterol that intensify your risk to heart disease.

The advisable maximum intake of added sugar per day in our body for men is 37.5 grams and for women is 25 grams. Just a bit of advice, always read the label of what you buy.

"Good health is an option, Choose to eat health."

(Source: The Doctor's Diet, Healthline)

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)

(Part 2)

According to Dietary Reference Intake (DRI), a person needs an intake of at least 0.8 grams of protein per Kg of a body weight. So if I weigh 60 kg my daily protein intake should be at least 48 grams.

Protein needs' vary from person to person. It depends on their activities, if you are more active you need more protein or recovering from injuries you also need more protein. As protein helps the growth and development of muscles.

For people with kidney disease, a regulate intake of protein is needed.

To monitor the amount of protein you take everyday, please see the photo below for your reference.

Please share and support my page 😁. You might help someone that needs proper knowledge for good health. 😊

(SOURCE: Healthline, 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!💪

"NO APPROVED THERAPEUTIC CLAIMS"?!

Bakit nga ba may "No approved therapeutic claims" ang mga dietary/food supplements? Ano nga ba ang tunay na ibig sabihin nito? Maituturing bang gamot ang food/dietary supplements?

Parte na ng kultura ng Pilipino ang pagiging relihiyoso kaya marami tayong pamahiin. Ilan sa mga ito ay pinabulaanan na ng siyensya. Sa usaping kalusugan ang una nating dapat hinahanap o pinaniniwalaan ay mga Doktor dahil sila ang may malalim na kaalaman tungkol sa kalusugan.

Ayon sa Republic Act 9711, nilalarawan ng BFAD (Bureau of Food and Drugs) ang dietary supplement, bilang sumusunod:

"Food/dietary supplement means a processed food product intended to supplement the diet that bears or contains one or more of the following dietary ingredients: vitamin, mineral herb, or other botanical, amino acid, and dietary substance to increase the daily total intake in amounts conforming to the latest Philippine recommended energy and nutrient intakes or internationally agreed minimum daily requirements. It usually is in the form of capsules, tablets, liquids, gels, powders or pills and not represented for use as a conventional food or as the sole item of a meal or diet or replacement of drugs and medicines."

Ayon sa Nutritionist na si Zelman (director of WebMD), "the primary function of supplements is to fill in "small nutrient gaps.

Masasabi namang drug/medicine/gamot ang isang supplement kapag ito ay may research data at clinical trials. Karamihan sa mga food supplements ay mayroong research data pero walang clinical trials na magsusuporta sa claims nito. Kaya may nakalagay na "No approved therapeutic claim" sa mga bote nito.

Ayon sa Administrative Order 2010-0008 ng DOH dapat daw isalin ang katagang English na ito sa Tagalog bilang:

"Mahalagang paalala: Ang (pangalan ng produkto) ay hindi gamot at hindi dapat gamiting panggamot sa anumang uri ng sakit"

Na Madalas nating naririnig sa mga patalastas. Maari pa rin namang gamitin ang english as long as registered yung supplement sa FDA.

Samakatuwid, gamitin ang food/dietary supplements bilang karagdagang nutrisyon sa katawan pampalakas ng immnue system at huwag gamitin panggamot sa anumang uri ng sakit. Mabutihing lumapit sa doktor kapag may nararamdamang masama.

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. 😁😊

Orders delivered. Sabi ng bumili nawala daw yung pamamaga ng paa nya. Kaya bago bumalik ng Canada bumili na sya ng marami.

Thanks. Ingat po sa biyahe. 😁

Note: Pito-pito is an herbal food supplement composed of herbs, fruits, and vegetables. Total of 14 ingredients. No approved therapeutic claim.

As part of our dedication to bring quality products for you here's an image of Ulylab FDA certificate.

Madali kasing sabihin na FDA certified ang isang product, unless proven.

Delivered. Pang-regalo daw nya sa mga Senior nyang kamag-anak. Salamat sa suporta! 😊