00:50.3
May kakayahan itong i-prevent ang obesity na nagdudulot ng mga malalang problema sa kalusugan at nagpapaiksi ng buhay.
00:57.7
Ang beans ay mayaman sa atin.
00:59.3
Iron, fiber, magnesium, potassium, protein, at zinc.
01:03.6
Ayon sa pag-aaral na isinagawa ng American Institute for Cancer Research, maraming benefits ang pagkonsum ng beans or legumes every meal.
01:12.1
Kagaya ng piniprevent ang cancer, pinopromote ang healthy gut, pinapababa ang blood pressure at bad cholesterol ng 19%, kinokontrol ang pagtaas ng insulin.
01:23.3
Ito ang ilan sa mga paboritong beans ni Dr. Greger na dapat i-consume ng 3 servings per day.
01:29.3
Black beans, black-eyed peas, butter beans, cannellini beans, chickpeas or garbanzo beans, edamame, English peas, great northern beans, kidney beans, lentils, miso, navy beans, pinto beans, small red beans, split peas, yellow or green, at tempeh.
01:49.5
Ang recommended serving sizes, 1 1⁄4 cup of hummus or bean dip or 1⁄2 cup of cooked beans, split peas, lentils, tofu, or tempeh.
01:59.3
or 1 cup of fresh peas or sprouted lentils.
02:02.6
Number 2. Berries
02:04.1
Another scientifically proven food na nirecommend ni Dr. Greger ay berries.
02:09.5
In a 2010 study, napatunayan ng American diet ay nangungunang dahilan ng disability at death sa bansa.
02:16.2
Kaya naman mahalagang isama sa diet ang mga prutas na may intense color, tulad ng berries, dahil siksik ito sa antioxidants at iba pang micronutrients.
02:26.2
Ang ilan sa benefits ng regular na pagkain ng berries ay
02:29.3
piniprevent ang aging, cancer, diabetes, at heart disease, binubust ang immune system, at pinuprotektahan ang liver at brain.
02:38.0
Ayon kay Dr. Greger, iwasan ang pag-inom ng fruit juice dahil ito ay flavored sugar water.
02:43.4
Sa halip, nirecommend niya na kumain ng one serving per day ng mga paborito niyang berries, such as
02:50.1
acai berries, barberries, blackberries, blueberries, cherries, sweet or tart, concord grapes, cranberries,
02:59.3
berries, camquats, mulberries, raspberries, black or red, at strawberries.
03:05.5
Ang recommended serving sizes, one-fourth cup fresh or frozen, or one-fourth cup dried.
03:11.8
Number 3, Other Fruits
03:13.8
Kabilang din sa daily dozen ni Dr. Greger ang iba't ibang uri ng prutas.
03:18.3
Ang pagkain ng prutas araw-araw ay mainam sa kalusugan.
03:22.0
However, ilang tao lang ang nakakakain ng recommended daily intake ng prutas.
03:27.1
Ayon sa author ng libro, ito ang ilan sa mga benefits ng pagkain ng prutas.
03:31.8
Ang watermelon seeds ay mataas sa antioxidants.
03:35.0
Ang kiwi fruit ang makakatulong sa insomnia at pag-boost ng immunity.
03:39.3
Ang mga citrus fruits ay makakatulong sa DNA repair at prevention ng breast cancer.
03:45.0
That's why nirecommend ni Dr. Greger ang pagkain ng three servings per day ng whole fruits,
03:50.3
tulad ng apples, dried apricots, avocados, bananas, cantaloupe, clementines, dates,
03:57.1
dried figs, grapefruit, honeydew, kiwi fruit, lemons, limes, lychees,
04:02.7
mengos, nectarines, oranges, papaya, passion fruit, peaches, pears, pineapple, plums,
04:10.1
especially black plums, pomegranate, pluots, prunes, tangerine, at watermelon.
04:16.0
Ang recommended serving sizes ay one medium-sized fruit or one cup cut-up fruit or one-fourth cup dried fruit.
04:23.8
Number 4, Cruciferous Vegetables
04:26.5
Number 4, Cruciferous Vegetables.
04:27.0
Nirecommend din ni Dr. Greger ang pagkain ng mga cruciferous vegetables.
04:30.9
Ang mga ito ay nagtataglay ng sulforaphane na nabubuo mula sa enzyme na myrosinase.
04:36.4
Gayunpaman, nasisira ang enzyme na ito kapag niluluto o finifreezer ang gulay.
04:41.5
Therefore, mainam kainin ang gulay ng hilaw o half-cook.
04:45.3
Marami ring beneficyo sa kalusugan ang sulforaphane na matatagpuan sa cruciferous vegetables,
04:50.5
tulad ng nagtataglay ng cancer-fighting properties,
04:53.7
piniprevent ang cancer-causing DNA damage,
04:57.0
at pinapababa ang risk ng prostate at breast cancer.
05:02.2
Kung gusto mong ma-enjoy ang mga nabanggit na benefits,
05:05.1
maaaring kumain ng one serving per day ng mga sumusunod na cruciferous vegetables.
05:10.0
Arugula, bokchoy, broccoli, brussel sprouts, cabbage, cauliflower, colored greens, horse radish, kale, black, green, and red,
05:20.1
mustard greens, radishes, turnip greens, at watercress.
05:24.2
Ang recommended serving sizes ay
05:27.0
Ayon kay Dr. Grigor,
05:37.1
ang mga dark green leafy vegetables ay kinukonsider as one of the healthiest vegetables na nagbibigay ng maraming nutrition per calorie.
05:45.8
Mataas ang taglay nitong chlorophyll na makakatulong sa pag-reverse ng DNA damage.
05:51.0
Bukod sa abot-kaya, ang greens ay nagtataglay ng vitamin K, potassium, antioxidants,
05:57.0
iron, magnesium, at zinc.
05:59.1
Kung uugaliin ang pagkain nito, maaaring ma-enjoy ang benefits ng greens tulad ng
06:04.1
piniprevent ang cancer, nagbibigay proteksyon laban sa iba't ibang klase ng sakit,
06:09.8
kagaya ng stroke, heart diseases, at diabetes, at may anti-inflammatory effect.
06:15.1
Kaya naman nirecommend ni Dr. Grigor ang pagkain ng two servings per day ng mga paborito niyang greens,
06:21.1
including arugula, beet greens, colored greens, kale, black, green, and red.
06:27.0
Sorted yung salad green, mustard greens, sorrel, spinach, swiss chard, at turnip greens.
06:33.8
Ang recommended serving sizes ay one cup raw or half cup cooked.
06:37.8
Number 6. Other Vegetables
06:40.4
Sa daily dozen ni Dr. Grigor, isinama rin niya ang ibang vegetables tulad ng carrots at tomato.
06:47.4
Pwede itong kainin ng hilaw o gawing smoothie upang makuha ang taglay na nutrients.
06:52.6
However, mainam na lutuin ng carrots para madami ang makuhang vitamin D.
06:57.0
Ganyan din ang tomatoes. Mas maraming lycopene ang makukuha kapag niluto ito.
07:02.9
Samantala, ang steamed vegetables ay maaaring makatulong upang bumaba ang risk ng breast cancer.
07:09.3
Marami pang benefits ang vegetables, kagaya ng pinapalakas ang immune system,
07:14.3
may antioxidant at anti-inflammatory effects, pinapababa ang blood pressure, at piniprevent ang heart disease.
07:21.5
So, nirecommend ni Dr. Grigor ay pagkain ng two servings per day ng gulay,
07:27.0
artichokes, asparagus, beets, bell peppers, carrots, corn, garlic, mushrooms, pwedeng button, oyster, portobello, and shiitake,
07:37.4
okra, onions, purple potatoes, pumpkin, sea vegetables like arame, dulse, and nori,
07:44.3
snap peas, squash, sweet potatoes or yams, tomatoes, at zucchini.
07:49.1
Ang recommended serving sizes ay 1 cup raw leafy vegetables, or half cup raw or cooked non-leafy vegetables,
07:57.0
1 1⁄4 cup vegetable juice, or 1⁄4 cup dried mushrooms.
08:01.0
Number 7. Flux Seed
08:02.6
Aside from veggies, nirecommend din ni Dr. Grigor ang pagkonsum ng flux seeds.
08:08.1
Mahigit 2,000 taon na ang nakalipas nang gamitin ito ng Greek physician na C. Hippocrates upang gamutin ang kanyang mga pasyente.
08:15.8
Ang flux seed ay siksik sa fiber, lignans, at omega-3 fatty acids.
08:20.9
Umaapaw din ito sa health benefits, kagaya ng pinupromote ang healthy digestive system,
08:26.6
piniprevent ang gulay, at piniprevent ang gulay, at piniprevent ang gulay.
08:27.0
Piniprevent ang breast at prostate cancer, pati na rin ang benign prostatic hyperplasia, or prostate enlargement,
08:34.1
pinapababa ang systolic blood pressure ng 10 to 15 points, at diastolic ng 7 points, at pinupromote ang brain health.
08:42.0
That's why nirecommend ni Dr. Grigor ang pagkain ng 1 serving per day ng golden or brown flux seeds.
08:48.0
Ang recommended serving size ay 1 tablespoon ground flux seeds.
08:52.4
Number 8. Nuts and Seeds
08:54.2
Number 8. Nuts and Seeds
08:57.0
Ang gapat na nuts and seeds ay pangatlo sa nangungunang sanhinang death at disability sa buong mundo.
09:02.7
Sa katunayan, mas maraming namamatay na tao dahil dito, kaysa sa pag-consume ng processed meat.
09:08.8
In addition, ang nuts and seeds ay essential part ng daily diet.
09:13.3
Siksik ito sa micronutrients, antioxidants, at omega-3.
09:17.4
Ang regular na pagkain ng nuts and seeds ay maraming beneficial sa kalusugan.
09:22.2
Kagaya ng pinupromote ang brain at cardiovascular health.
09:25.0
health, piniprevent ang
09:26.9
cancer, heart disease, at respiratory
09:28.9
problems, at nakakatulong
09:31.2
sa weight loss. Kaya nirecommend
09:33.5
ni Dr. Gregor ang pag-consume
09:35.3
ng one serving per day
09:36.9
ng mga sumusunod na nuts at seeds.
09:39.5
Almonds, Brazil nuts,
09:41.4
cashews, chia seeds,
09:43.3
hazelnuts, hemp seeds,
09:45.3
macadamia nuts, pecans,
09:47.2
pistachios, pumpkin seeds,
09:49.4
sesame seeds, sunflower
09:50.9
seeds, at walnuts. Ang
09:52.8
recommended serving sizes
09:54.4
ay 1 1⁄4 cup nuts or seeds
09:56.7
or 2 tablespoons nut or
09:58.9
seed butter. Number 9,
10:01.0
Herbs and Spices.
10:02.9
Sa librong How Not to Die,
10:04.6
ipinaliwanag din ni Dr. Gregor
10:06.5
ang kahalagahan ng herbs at spices
10:08.7
na may intense flavor.
10:10.9
Mayaman ang mga ito sa anti-inflammatory,
10:14.7
cancer-fighting micronutrients.
10:17.0
For instance, ang turmeric
10:18.6
na popular sa Indian cuisine
10:20.3
ay makakatulong sa paggamot ng
10:22.5
cancer, diabetes,
10:24.4
inflammatory bowel disease,
10:26.4
Alzheimer's, at rheumatoid arthritis.
10:29.0
Ang silantro ay makakatulong
10:30.9
upang mapababa ang inflammation
10:32.7
at uric acid levels.
10:34.7
Pinapababa naman ng cayenne pepper
10:36.7
ang kirot na dulot ng headache
10:38.4
at gastrointestinal disorders.
10:40.9
Additionally, may powerful
10:42.5
antioxidant properties ang
10:44.4
peppermint na pumapawi ng
10:46.3
symptoms ng irritable bowel syndrome.
10:49.0
Maaring gumamit ng 1
10:50.4
teaspoon per day ng salt-free
10:52.3
herbs at spices tulad ng
10:54.4
allspice, barberry, basil,
10:57.1
bay leaves, cardamom,
10:58.8
chili powder, cilantro,
11:00.5
cinnamon, cloves, coriander,
11:02.8
cumin, curry powder, dill,
11:04.9
fenugreek, garlic, ginger,
11:07.1
horseradish, lemongrass,
11:09.1
marjoram, mustard powder,
11:12.7
smoked paprika, parsley,
11:14.6
pepper, peppermint, rosemary,
11:17.0
saffron, sage, thyme,
11:19.1
turmeric, at vanilla.
11:20.5
Number 10, whole grains.
11:23.0
Sabi ni Dr. Gregor,
11:24.4
eat plants but avoid foods
11:28.3
Sumang-ayon din lahat ng nutrition experts
11:30.7
na masama sa kalusugan ang pagkain
11:32.8
ng processed or refined grains.
11:34.8
Instead, nirecommend ni Dr. Gregor
11:37.3
ang whole o unprocessed grains
11:38.9
dahil makakabuti ito sa ating
11:41.2
overall health. Maraming benefits
11:43.2
ang whole grains, kagaya ng
11:44.7
pagre-reduce ng inflammation blood markers
11:47.2
at severity ng inflammatory
11:48.9
diseases, at piniprevent
11:50.9
ang risk ng heart disease, stroke,
11:52.9
obesity, at type 2 diabetes.
11:55.6
Moreover, paborito ni Dr. Gregor
11:57.9
ang unprocessed oats dahil sa taglay
11:59.9
nitong unique anti-inflammatory
12:01.8
compounds na avenanthramides.
12:04.0
Ang pag-consume ng 3 servings per day
12:05.9
ng mga sumusunod na whole grains
12:07.5
ay recommended din ni Dr. Gregor.
12:09.8
Barley, brown rice, buckwheat,
12:12.1
millet, oats, popcorn,
12:14.1
quinoa, rye, teff,
12:16.0
whole wheat pasta, at wild rice.
12:18.4
Ang recommended serving sizes
12:20.1
ay half cup hot cereal
12:22.2
or cooked grains,
12:22.9
pasta or corn kernels
12:24.9
or one cup cold cereal
12:26.6
or one tortilla or slice of bread
12:29.0
or half a bagel or English
12:30.9
muffin or three cups of
12:32.8
popcorn. Number 11
12:36.8
from food, ang beverages ay
12:38.9
kabilang sa daily dozen ni Dr. Gregor.
12:41.6
Ipinaliwanag niya sa kanyang
12:42.9
libro kung ano ang dapat nating inumin
12:45.1
araw-araw at gaano karami.
12:47.4
Ang human body ay nagtataglay
12:49.1
ng at least 50% ng
12:50.8
water. Ang dehydration ay
12:52.8
nagdudulot ng concentrated urine
12:54.7
at thicker blood. Kaya mahalaga
12:56.6
ang sapat na fluid intake sa ating
12:58.7
kalusugan. Pero hindi lang dapat
13:00.7
tubig ang dapat nating inumin.
13:02.7
Pwede itong lagyan ng mint, lemon,
13:05.0
lime, at cucumber slices.
13:07.2
May iba't-ibang beverages din
13:08.8
na mayaman sa health benefits.
13:10.8
Kagaya ng hibiscus tea,
13:12.6
nakakapagpababa ng blood pressure,
13:15.0
at green tea, nagdi-decrease
13:16.9
ng risk ng cancers.
13:18.6
Nirecommend ni Dr. Gregor ang pag-inom
13:20.9
ng 5 servings per day ng beverage.
13:22.8
Tulad ng black tea,
13:25.0
chai tea, vanilla, chamomile tea,
13:27.6
coffee, earl grey tea,
13:29.6
green tea, hibiscus tea,
13:31.5
hot chocolate, jasmine tea,
13:33.8
lemon balm tea, matcha tea,
13:35.8
almond blossom oolong tea,
13:37.5
peppermint tea, rooibos tea,
13:39.7
water, at white tea.
13:41.4
Ang recommended serving size ay
13:45.7
Although hindi ito
13:47.0
kinukonsider na pagkain,
13:48.9
kabilang din ang exercise sa daily dozen
13:52.8
Ang lifestyle ng tao
13:54.9
ang nagkocontribute sa long at healthy life.
13:57.4
Ang pag-iihersisyo ay maraming
13:59.2
benepisyo sa kalusugan.
14:00.8
Tulad ng pagpapababa ng timbang,
14:02.9
blood pressure, blood sugar, cholesterol,
14:05.3
at stress hormones.
14:06.6
Ang moderate exercise ay nakakapagpababa
14:09.3
rin ng inflammation at oxidative stress.
14:12.1
Pinapabuti rin ito
14:13.2
ang kalusugan ng ating arteries.
14:15.6
Pinapababa ang risk ng heart attacks,
14:17.8
strokes, at cancer.
14:19.5
Piniprevent at tinitreat ang depression.
14:22.3
Pinupromote ang heart attacks, strokes, and cancer.
14:22.8
Pinupromote ang good sleep.
14:24.1
Piniprevent ang demensya at Alzheimer's.
14:27.1
At pinapataas ang bone density.
14:29.4
Kaya naman nirecommend ni Dr. Gregor
14:31.4
na subukan ang mga sumusunod na exercise
14:33.8
ng isang beses sa isang araw.
14:36.0
Moderate intensity activities
14:37.9
gaya ng bicycling,
14:39.2
canoing, dancing,
14:40.7
downhill skiing, fencing, hiking,
14:43.4
housework, ice skating,
14:45.4
inline skating, juggling,
14:47.5
jumping on a trampoline,
14:49.2
paddle boating, playing frisbee,
14:52.8
shooting baskets,
14:54.3
shoveling light snow,
14:55.7
skateboarding, snorkeling,
14:57.8
surfing, swimming recreationally,
15:00.3
tennis doubles, treading water,
15:04.1
water aerobics, water skiing,
15:06.5
yard work, at yoga.
15:08.1
At ilan sa mga vigorous activities
15:10.0
gaya ng backpacking, basketball,
15:12.6
bicycling uphill,
15:14.0
circuit weight training,
15:15.4
cross-country skiing, football, hockey,
15:18.2
jogging, jumping jocks,
15:19.7
jumping rope, lacrosse,
15:21.8
push-ups and pull-ups,
15:31.2
brisk walking uphill,
15:32.9
at water jogging.
15:34.3
Ang recommended amount of exercise
15:36.8
ay 90 minutes of moderate intensity activity
15:40.3
or 40 minutes of vigorous activity.
15:43.0
I hope nakatulong itong video na ito.
15:45.0
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