TIPS LANGSING SEHAT

Cara melangsingkan tubuh ada 1.001 macam diet yang bisa kita pilih menjadi langsing. Namun pola makan serasi yang dikenal dengan nama food combining kini telah banyak dibicarakan atau dipilih orang. Konon metode langsing dengan jalan ini lebih disukai karena kita tak perlu pusing-pusing menghitung asupan kalori. Di samping itu bobot tubuh secara alamiah akan turun dengan sendirinya sesuai dengan keselarasan. Nah, apa sebetulnya food combining itu? Pada dasarnya food combining (FC) merupakan pola makan yang diselaraskan dengan mekanisme alamiah fungsi tubuh manusia. “Dengan penyelarasan tersebut, pekerjaan pencernaan akan lebih mudah dan pemakaian energi lebih efisien,” papar Andang Gunawan dalam seminar Food Combining- Kiat Sehat dan Langsing Tanpa Diet, di Imperial Country Club Lippo Karawaci, Tangerang, Sabtu (29/01).

Prinsip FC sebenarnya tak beda dengan pola makan 4 sehat 5 sempurna, hanya disesuaikan dengan siklus pencernaan manusia.
Setiap fungsi tubuh mempunyai irama biologis yang jam kerjanya tetap dan sistematis dalam siklus 24 jam setiap hari.

Siklus tersebut terbagi 3 periode, yakni :

1. Siklus Pencernaan
Siklus ini berlangsung dari pukul 12.00 sampai pukul 20.00. saat ini merupakan saat tepat untuk menkonsumsi makanan padat karena selama 8 jam ini tubuh secara aktif bekerja mencerna makanan. “Itulah sebabnya bila kita tidak makan siang hari, tubuh merasa lapar karena saat ini tubuh banyak mengeluarkan energi untuk mencerna,” cetus Andang.

2. Siklus Penyerapan
Sejak pukul 20.00 – pukul 04.00 tubuh mulai melakukan penyerapan. Sebagian besar zat makanan yang telah dicerna dibagikan ke seluruh tubuh. “Pada saat ini kita harus cukup tidur dan tidak makan lagi supaya energi yang ada pada tubuh betul-betul digunkan utnuk membagi makanan bukan untuk melakukan aktivitas tertentu atau mencerna makanan,” saran Andang. Jangan pula dilupakan, tegas Andang, pada saat ini tubuh juga mengganti sel-sel yang rusak dengan yang baru. Bila enenrgi terlalu banyak dikeluarkan untuk mencerna makanan atau melakukan kegiatan lain, maka proses pembentukan sel baru tidak lagi efisien. Akibatnya, kita menjadi lelah, kulit kusam, dan penuaan dini pun terjadi.

3. Siklus Pembuangan
Siklus ini merupakan siklus terakhir, terjadi antara pukul 4 subuh hingga 12 siang. Pada saat ini paling banyak dikeluarkan energi. Karena itu alangkah baiknya bila kita tidak menyantap makanan padat supaya tidak boros energi. Meminum segelas juice sudah cukup di pagi hari. Dengan begitu kita sudah membiarkan tubuh untuk melakukan pembuangan secara maksimal.

Ketiga siklus di atas bukan cuma membuat kita harus memperhatikan kapan waktu makan yang tepat, tetapi juga keseimbangan asam dan basa (nilai pH makanan) yang kita santap. Salah kombinasi sedikit saja, kelancaran proses pencernaan tubuh akan terganggu.
Beberapa contoh makanan pembentuk asam misalnya protein hewani, lemak dan minyak, produk susu, biji-bijian, kacang tanah, makanan beragi, alkohol.

Sedangkan makanan pembentuk basa yaitu buah-buahan, sayuran, kentang yang direbus dengan kulitnya, susu mentah, kedelai, taoge, kacang-kacangan (kecuali kacang tanah) dan sebagainya.

“Makanan ini dikombinasikan agar pH tubuh kita selalu netral,” ujar AndangSelain mengelompokkan asam-basa, makanan juga dibagi menjadi 5 kelompok makanan berdasarkan kandungannya, yaitu zat pati, protein, sayuran, kelompok netral, danbuah-buahan.

Semua kelompok makanan ini bisa dimakan bersamaan dalam pola FC, kecuali kelompok protein dan zat pati tidak boleh dikonsumsi bersamaan. Buah juga dikonsumsi sendiri pada pagi hari karena mudah dicerna dan tidak membutuhkan energi besar. “Selanjutnya, jika sudah mengkonsumsi protein, maka sebaiknya ditemani sayuran untuk menetralkan,” papar Andang.

Tak heran jika penganut FC masih bisa menikmati steik atau mi ayam, dengan catatan steik dimakan tanpa kentang dan mi ayam dimakan dengan menyisihkan daging ayamnya. “Dengan cara ini kita lebih mudah menjalankan pola diet ala FC,” tutur Andang.

Antara Yang Serasi dan Tidak Serasi Dalam bukunya Food Combining – Kombinasi Makanan Serasi – Pola Makan untuk Langsing dan Sehat, Andang merinci kombinasi makanan yang serasi sebagi berikut

1. Protein dan Lemak
Unsur lemak berguna melambatkan laju pencernaan sehingga protein punya cukup waktu untuk berinteraksi dengan asam lambung. Nah, protein sendiri sebetulnya sudah mengandung lemak, hingga penambahan lemak lagi malah berbahaya sebab akan membuat protein lebih lama lagi berada dalam lambung. Jadi, sarannya, santaplah ayam, daging atau ikan secara dipanggang, dibakar, direbus atau dikukus. Begitu juga kacang-kacangan.

2. Pati dan Lemak
Hidrat arang pati juga mengandung protein dan lemak sekalipun kecil saja. Jadi kombinasi pati dan lemak oke saja selama tidak ditambahkan lemak lagi. Andang menyebutkan contoh ubi yang dikolak merupakan makanan yang tidak serasi karena menggunakan ekstra lemak. Tetapi ia setuju untuk menggunakan sedikit lemak demi penambah citarasa seperti roti yang dibubuhi sedikit mentega, kentang tumbuk yang ditambah sedikit krim atau nasi yang ditanak dengan sedikit minyak kelapa.

3. Lemak dan Asam
Keduanya bisa kita santap beriringan kalau lemaknya rendah saja. Asam, tulis andang dibukunya tersebut, berguna melarutkan lemak. Sedang enzim pengurai lemak membutuhkan pH asam. Misalnya, sedikit air jeruk dapat mengencerkan lemak sehingga lebih mudah dicerna. Sebaliknya menambahkan asam pada makanan berkadar lemak terlalu tinggi justru menyebabkan pH pencernaan semakin asam hingga menghambat proses pencernaan. Andang menyebutkan contoh pauan lemak dan asam yang baik yakni keju dengan buah rasa asam atau kacang-kacangan yang juga baik disantap dengan buah rasa asam.

4. Gula dan Asam
Contoh makanan dengan kombinasi ini adalah yogurt murni dan madu alam murni, yogurt murni dan buah manis, buah asam dan buah manis atau saus asam manis.

5. Pati dan Pati
Sekalipun makan nasi dan bakmi menurut metode food combinig cukup serasi, toh, Andang menulis dalam bukunya itu, agar tidakmenyantapnya dalam jumlah banyak. Karena kemampuan tubuh menyimpan pati terbatas. Kelebihannya akan disimpan tubuh dalam bentuk lemak.

6. Protein Nabati dengan Protein Nabati
Kombinasi yang sangat serasi karena satu jenis saja protein nabati, tulis Andang, umumnya kurang lengkap. Hingga harus dilengkapi lagi dengan protein lainnya. Misalnya, nasi merah dengan tempe, nasi dengan perkedel kacang merah, sup dengan ankea biji-bijian.

Berdasarkan keterangan di atas, maka roti dengan telur dadar, nasi dengan ayam goreng, mi dengan bakso daging, ikan bumbu acar, daging dengan kuah saus tomat, cake isi buah manis, bubur sumsum dengan kinca gula merah, roti dan gula pasir, panekuk dengan sirup mapel, roti dan selai buah, daging dan buah, puding setelah makan makanan tinggi protein, dadar telur dengan keju, atau daging dan ayam, termasuk kombinasi yang tidak serasi. Pedoman Pemula Bila keterangan di atas sulit diikuti, Andang dalam buku yang sama menuliskan pedoman yang paling mudah diikuti terutama bagi pemula. Dalam sehari, tulisnya, kita bisa menyantap 1 menu protein dan sayuran plus 1 menu buah-buahan. Menu itu bisa juga dibuat variasi sebagai berikut : 2 menu zat pati ditambah sayuran dan 1 menu buah-buahan, atau variasi lain seperti 2 menu buah-buahan dan 1 menu zat pati plus sayuran atau 1 menu protein dan sayuran plus 2 menu buah-buahan.

Americans have excessively high blood cholesterol levels. The National Cholesterol Education Program (NCEP ATP III, 2001) states that a sound diet, weight loss and physical activity are the cornerstones of therapy for many individuals with cholesterol disorders. (Cholesterol-lowering drug therapy is reserved for those who have the very highest lipid levels or for those who have diabetes or coronary disease.) Atherosclerosis is a costly and fatal disease. Although there is no known cure, new evidence suggests that intensive lowering of serum total cholesterol, or more specifically, LDL cholesterol may retard the progression of coronary artery disease. The box, right, contains the NCEP cholesterol guidelines authored in 2001 by a panel of physicians and lipid experts. Reducing cholesterol through exercise, particularly LDL cholesterol, can be quite labor intensive. When individuals accumulate a sufficient weekly volume of exercise they can lower both total cholesterol and LDL-cholesterol and increase HDL-cholesterol (the “good” cholesterol). Exercise itself does not “burn off” cholesterol like it can with fat tissue. However, when exercise is of sufficient volume, for example, an adequate weekly frequency and duration, it can significantly reduce triglycerides and stimulate several metabolic enzyme systems in the muscles and liver to convert some of the cholesterol to a more favorable form, such as HDL-cholesterol. Reducing triglycerides decreases triglyceride-rich particles that are known to promote the growth of fatty deposits on artery walls. For many people with cholesterol disorders the first choice of therapy is dietary modification. In general, reducing high-glycemic carbohydrates reduces triglycerides, and reducing saturated and trans-fat foods decreases LDL-cholesterol. If LDL cholesterol (the “bad” cholesterol) is high enough, dietary therapy is often supplemented with cholesterol-lowering drug therapy. Exercise is of tremendous benefit when used in combination with either of these two forms of therapy. For those who maintain a frequent and sufficient level of exercise, it is possible that their physician will reduce their cholesterol-lowering medication and in some cases stop it altogether. Here are guidelines that outline a systematic approach for favorably altering cholesterol levels with regular exercise: • If you have a less-than-desirable cholesterol level, or your doctor has indicated you have a cholesterol disorder, have your physician establish your cardiovascular health status before engaging in a vigorous exercise program. Your physician may elect to perform additional blood tests (e.g., C-reactive protein) and/or a graded exercise test with an ECG (treadmill stress test) on you first. • Choose dynamic forms of exercise that tend to last at least 20 to 30 minutes and are performed at moderate intensities. Moderate exercise intensities would be an approximate effort of four to seven, on a scale of one to ten with ten being near maximal exercise. • In general, for exercise to significantly lower cholesterol levels, a relatively high volume of exercise is recommended (e.g. 1,500 kcal or more per week). In 12 to 16 weeks this volume of exercise can reduce total cholesterol by 10 to 20 percent. Fifteen hundred calories expended during exercise is equivalent to three to four hours per week for the average unfit person performing moderate-intensity walking, swimming, walk-jogging or cycling. This volume of weekly exercise is approximately the same volume of physical activity required to lose weight. As a result, fat weight loss tends to be associated with increases in HDL-cholesterol and reductions in total cholesterol and LDL-cholesterol levels, especially fat lost around the waist and abdomen. A sample program would be to start with walking 20 minutes per day, four days a week. Over six to eight weeks, graduate this program to one hour, six to seven days a week of walking over hilly (variable) terrain or walk-jogging over relatively flat ground. An alternative would be to walk 50 to 60 minutes three days a week and take an aerobics class three days a week and perhaps two to three sets of singles tennis on the seventh day. It is important to know that lower volumes of weekly exercise can still produce many other benefits, such as improved fitness and overall health, reduced blood pressure and increased psychological well-being. An ACE-certified Clinical Exercise Specialist can help you make the connection safely and effectively. A heart attack is a life-threatening event. Everyone should know the warning signs of a heart attack and how to get emergency help. Many people suffer permanent damage to their hearts or die because they do not get help immediately. Each year, more than a million persons in the United States have a heart attack, and about half (515,000) of them die. About one-half of those who die do so within 1 hour of the start of symptoms and before reaching the hospital. Both men and women have heart attacks. Emergency personnel can often stop arrhythmias with emergency cardiopulmonary resuscitation (CPR), defibrillation (electrical shock), and prompt advanced cardiac life support procedures. If care is sought soon enough, blood flow in the blocked artery can be restored in time to prevent permanent damage to the heart. Most people, however, do not seek medical care for 2 hours or more after symptoms begin. Many people wait 12 hours or longer. Symptoms and Diagnosis The warning signs and symptoms of a heart attack can include: Chest discomfort. Most heart attacks involve discomfort in the center of the chest that lasts for more than a few minutes or goes away and comes back. The discomfort can feel like uncomfortable pressure, squeezing, fullness, or pain. Heart attack pain can sometimes feel like indigestion or heartburn. Discomfort in other areas of the upper body. Pain, discomfort, or numbness can occur in one or both arms, the back, neck, jaw, or stomach. Shortness of breath. Difficulty in breathing often comes along with chest discomfort, but it may occur before chest discomfort. Other symptoms. Examples include breaking out in a cold sweat, having nausea and vomiting, or feeling light-headed or dizzy. Signs and symptoms vary from person to person. In fact, if you have a second heart attack, your symptoms may not be the same as for the first heart attack. Some people have no symptoms. This is called a "silent" heart attack. The symptoms of angina (chest pain) can be similar to the symptoms of a heart attack. If you have angina and notice a change or a worsening of your symptoms, talk with your doctor right away. Diagnosis of a heart attack may include the following tests: EKG (electrocardiogram). This test is used to measure the rate and regularity of your heartbeat. A 12-lead EKG is used in diagnosing a heart attack. Blood tests. When cells in the heart die, they release enzymes into the blood. These enzymes are called markers or biomarkers. Measuring the amount of these markers in the blood can show how much damage was done to your heart. These tests are often repeated at intervals to check for changes. The specific blood tests are: Troponin test. This test checks the troponin levels in the blood. This blood test is considered the most accurate to see if a heart attack has occurred and how much damage it did to the heart. CK or CK-MB test. These tests check for the amount of the different forms of creatine kinase in the blood. Myoglobin test. This test checks for the presence of myoglobin in the blood. Myoglobin is released when the heart or other muscle is injured. Nuclear heart scan. This test uses radioactive tracers (technetium or thallium) to outline heart chambers and major blood vessels leading to and from the heart. A nuclear heart scan shows any damage to your heart muscle. Cardiac catheterization. A thin, flexible tube (catheter) is passed through an artery in the groin (upper thigh) or arm to reach the coronary arteries. Your doctor can use the catheter to determine pressure and blood flow in the heart's chambers, collect blood samples from the heart, and examine the arteries of the heart by x ray. Coronary angiography. This test is usually performed along with cardiac catheterization. A dye that can be seen by using x ray is injected through the catheter into the coronary arteries. Your doctor can see the flow of blood through the heart and see where there are blockages. Causes Most heart attacks are caused by a blood clot that blocks one of the coronary arteries (the blood vessels that bring blood and oxygen to the heart muscle). When blood cannot reach part of your heart, that area starves for oxygen. If the blockage continues long enough, cells in the affected area die. Coronary artery disease (CAD) is the most common underlying cause of a heart attack. CAD is the hardening and narrowing of the coronary arteries by the buildup of plaque in the inside walls (atherosclerosis). Over time, plaque buildup in the coronary arteries can: Narrow the arteries so that less blood flows to the heart muscle Block completely the arteries and the flow of blood Cause blood clots to form and block the arteries A less common cause of heart attacks is a severe spasm (tightening) of the coronary artery that cuts off blood flow to the heart. These spasms can occur in persons with or without CAD. Artery spasm can sometimes be caused by: Taking certain drugs, such as cocaine Emotional stress Exposure to cold Cigarette smoking