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  • 1. Tame Your BLOOD SUGAR Forever! Aaron Hsieh 2009.11.6
  • 2. Something you should know
  • 3. Keep healthy
    • exercise (yes)
    • avoid smoking (yes)
    • lose weight (67kg, 4kg gap)
    • healthier diet
    • - low GI / carbohydrates food (no idea)
    • *** high in fruits and vegetables (yes)
    • *** wholegrains (yes)
    • *** eat protein every meal (no idea)
    • - calorie control (never, 1535C limit per day)
    • - unsaturated fats (avoid saturated fats) (yes)
    • - acidic food / seasoning (flavoring) (yes)
  • 4. digestive system Insulin produced by the pancreas is a key regulator of the body's metabolism . It works in the following way: (1) During and immediately after a meal the process of digestion breaks down carbohydrates into glucose and proteins into  amino acids . (2) Right after the meal, glucose and amino acids are absorbed directly into the bloodstream , and blood glucose levels rise sharply. (3) The rise in blood glucose levels signals important cells in the pancreas , called  beta cells , to secrete insulin , which pours into the bloodstream. Within 10 minutes after a meal , insulin rises to its peak level. (4) Insulin enables glucose and amino acids to enter cells in the body , particularly muscle and liver cells . Here, insulin and other hormones direct whether these nutrients will be burned for energy or stored for future use . (5) When insulin levels are high, the liver stops producing glucose and stores it in other forms until the body needs it again. (6) As blood glucose levels reach their peak, the pancreas reduces the production of insulin. (7) About 2 to 4 hours after a meal , both blood glucose and insulin are at low levels, with insulin being slightly higher. Small intestine
  • 5. Type 2 diabetes is the most common form of diabetes, accounting for 90% of cases. The disease mechanisms in type 2 diabetes are not wholly known, but some experts suggest that it may involve the following three stages in most patients: (1) The first stage in type 2 diabetes is the condition called  insulin resistance .  Although insulin can attach normally to receptors on liver and muscle cells, certain mechanisms prevent insulin from moving glucose (blood sugar) into these cells where it can be used. (2) Over time, the pancreas becomes unable to produce enough insulin to overcome resistance. In type 2 diabetes, the initial effect of this stage is usually an abnormal rise in blood sugar right after a meal. This effect is now believed to be particularly damaging to the body . (3) Eventually, the cycle of elevated glucose further impairs and possibly destroys beta cells, thereby stopping insulin production completely and causing full-blown diabetes.
  • 6. Like most people
  • 7. Artery 動脈
  • 8. The body makes all the cholesterol it needs. In other words, you do not need to add any in your diet . Dietary cholesterol comes from animals , such as meat, dairy products, eggs and animal fats . Too much cholesterol can cause serious health problems. There are two main types of cholesterol. The “ bad cholesterol” or LDL , may create serious health problems if your body has persistent high levels of LDL or total cholesterol. The “good cholesterol” is HDL . Low HDL levels may be partially improved if you exercise , avoid smoking , lose weight and eat a healthier diet high in fruits and vegetables and low in simple carbohydrates . Saturated fats raise cholesterol levels more than anything else in your diet. They include all fats from meat and skinned poultry , palm-kernel oil , coconut oil and fats from dairy products . On the other hand, helpful fats include peanut oil , olive oil , canola oil , safflower oil , corn oil and fish, such as tuna 鮪 , salmon, trout 鱒 and mackerel 鯖 .    What should I eat?  Five or more servings per day of fruits and vegetables, legumes (beans, peas), whole-grains (wheat bread), lean meats (avoid red meat) and poultry (chicken) without the skin. In addition, you should limit milk products and use fat-free or low-fat milk . Your diet should include at least two servings per week of baked or grilled fish. Cooking should be done with canola, corn, olive, safflower or soybean oils.   What should I limit in my diet?  Fatty or red meat that is not trimmed, whole milk and ice cream, excessive amounts of butter, egg yolks or cheese, organ meats such as kidney, brain or liver, saturated oils such as coconut or palm oil and fried food.
  • 9. The lure of sugar hits
  • 10. Carbohydrate (Carb)
    • Complex carb (slow-acting (low-GI) carbs)
    • oat 、 unpolished rice (brown rice) 、 bean 、 vegetable 、 wheat 、 yam (sweet potato)
    • - Simple carb - (fast-acting (high-GI) carbs)
    • best choice : fruit
  • 11. Why Blood Glucose Matters
  • 12.
    • Protein (amino acid)
    • 8 EAA (essential amino acids) -> synthesize -> protein -> produce -> cell -> life
    • There are 29 kinds of amino acids, and 8 EAA of them are obtained from the following foods :
    • - wholegrain 、 almond 、 peanut 、 soy bean 、 wheatgrass 、 pumpkin seeds and sesame
    • - dairy, cheese, bean products, yeast
    • - milk, meat, fish, banana
    • - nut, chocolate, unpolished rice, oatmeal, raisin, sunflower seeds, wholegrain bread
    • Carbohydrate (Carb)
    • - Complex carb (slow-acting (low-GI) carbs) - good 。
    • - Simple carb - bad 。
    • Fat
    • Bad saturated fats -> raise cholesterol
    • Good unsaturated fats
    Energy (heat) sources from food
  • 13. 7 Secrets to Better Blood Glucose
  • 14. Glycaemic Index (GI)
    • GI is a measure of the ability of a food to raise blood sugar levels after it is eaten.
    • High GI foods cause health problems including weight gain , diabetes , the insulin resistance syndrome , and heart disease .
    • Foods with a GI of 60 and below are considered ideal.
  • 15. 食物GI值(升醣指數) 建議攝取GI值低於 60/ 熱量低於 200 食物 每減重一公斤,應減少約 7700 大卡的熱量,若以十天計,每天應減少 770 大卡熱量。             378 50 全麥 義大利麵 328 45 全麥麵粉 71 57 稀飯 ( 糙米 ) 240 50 全麥麵包 378 50 全麥麵 380 55 燕麥 350 56 糙米飯 71 57 稀飯 ( 白米 ) 264 58 黑麥麵包 274 59 蕎麥麵 368 60 低筋麵粉 281 61 中華麵 340 64 麥片 330 65 太白粉 353 65 白米加糙米 365 65 糙米片 378 65 義大利麵 356 68 麵線 448 68 牛角麵包 354 70 胚芽米 373 70 麵包粉 157 75 貝果 189 77 紅豆飯 270 80 烏龍麵 356 84 白米飯 235 85 麻糬 264 91 吐司 279 93 法國麵包 熱量 GI 值 食品名稱 熱量 GI 值 食品名稱 熱量 GI 值 食品名稱 五穀根莖類
  • 16.             20  黃豆       576 29 腰果 180 30 大豆 562 22 花生 135 30 毛豆 72 42 百頁豆腐 200 33 納豆 386 43 油豆腐 150 46 炸豆腐 72 42 豆腐 151 30 蛋    40 竹莢魚 30 40 蛤蜊 83 40 蝦子 88 40 花枝 113 40 沙丁魚 125 40 鮪魚 140 40 鱈魚子 177 40 喜相逢 97 42 干貝 293 43 烤鰻魚   44 鮑魚   44 海膽 51 44 蜆   45 鴨   45 鮭魚子   45 鯨 60 45 牡蠣 161 45 星鰻 200 45 雞肉 227 45 羊肉 263 45 豬肉 321 45 香腸 196 46 火腿 318 46 牛肉 497 48 臘腸 405 49 培根 171 51 烤豬肉 113 52 魚丸 288 55 鮪魚罐頭 96 56 魚板   60 竹輪 蛋豆魚肉類
  • 17.       18 28 香菇 20 15 菠菜   17 昆布 138 17 海帶 417 20 黃豆 14 22 美生菜 562 22 花生 9 23 青江菜 12 23 萵苣 14 23 小黃瓜 15 22 豆芽菜 5 24 蒟蒻 11 24 蘑菇 15 25 芹菜 17 24 苦瓜 22 25 茄子 33 25 花椰菜 18 26 白蘿蔔 22 26 青椒 23 26 高麗菜 23 26 四季豆 26 26 竹筍 127 26 木耳 18 28 香菇 37 30 洋蔥 19 30 蕃茄 135 30 毛豆 37 30 蔥 66 38 蓮藕 65 45 牛蒡 93 45 豌豆 118 52 韭菜 132 55 甘藷   60 栗子 58 64 芋頭 91 65 南瓜 92 70 玉米   75 山芋 108 75 山 藥 37 80 紅蘿蔔 76 90 馬鈴薯 蔬菜類
  • 18.       25 10 寡糖 276 10 代糖 368 30 果糖 297 88 蜂蜜   93 黑砂糖   105 麥芽糖 384 109 上等白糖 387 110 冰糖 糖類 ( 只強烈推薦寡糖,其他糖類都是不利減重計畫的 )               47 巧克力奶    34 啤酒    39 法式牛奶咖啡    10 紅茶    16 咖啡    42 橙汁    43 可樂 飲料類 ( 只強烈推薦多喝水,因為您無法得知飲料裡面加的糖是哪種 )             62 25 原味優格 67 25 全脂鮮奶 46 26 低脂牛奶 359 30 脫脂牛奶 745 30 奶油 346 33 奶油起士 443 39 鮮奶油 126 52 布丁 180 65 冰淇淋 331 82 煉乳 ( 有糖 ) 乳類
  • 19.       4 12 涼粉 382 22 黑巧克力 35 39 牛奶咖啡 45 46 果凍   47 可可亞 126 52 布丁 212 65 冰淇淋   69 蜂蜜蛋糕 492 70 蘇打餅乾 73 胡椒 432 77 餅乾 380 80 仙貝 155 80 紅豆沙 261 80 鬆餅 344 82 奶油蛋糕 388 85 洋芋片 387 86 甜甜圈 433 86 牛奶糖 235 88 麻糬加餡 557 91 巧克力 零嘴點心類 ( 只推薦果凍、涼粉或寒天、蒟蒻等低熱量低GI食物 )               27 杏桃 34 29 草莓 38 30 木瓜   31 橘子 38 31 葡萄柚 46 31 柳丁 43 32 梨子 54 34 檸檬 53 35 奇異果 54 36 蘋果 60 37 柿子 60 37 櫻桃 40 41 桃子 42 4 哈蜜瓜 64 49 芒果   50 葡萄 86 61 香蕉    57 橘罐頭 301 57 葡萄乾 51 65 鳳梨    80 西瓜 262 82 草莓果醬 水果類
  • 20. Get Pucker Power
  • 21. Sour tasting food/fruit/seasoning
    • Food
      • Pickles vegetable, Oshinko (Japanese)
      • Sourdough bread
    • Fruit
    • - Lemon, citrus fruit, cherry, starfruit, plum, grape, grapefruit, apple
    • Seasoning
      • Vinegar
      • Mustard
      • Marinade
      • Lactic acid
  • 22. Thank you!