Doctor Amp's healthy eating (final part)

Continuing from the previous 3 episodes of Dr. Amp's Healthy Eating, we have talked about important steps for Dr. Amp's healthy eating care plan, Dr. Amp's secret (not secret) tips for eating for health. Doctor Amp Including the issue of taking care of yourself using scientific analysis to help in planning health care, such as testing at the human genetic level in various aspects. We have given 6 examples of inspections to give readers a clearer picture. Today we will follow up on other issues. And a summary of all the essential points of healthy eating from Dr. Amp.

Let's continue the conversation about examining the human genetic code. that helps in planning health care The doctor examined the genetic code related to the risk of high blood pressure. Genetic code related to high blood pressure It is in the gene called AGT Angiotensinogen. A gene called ACE and a gene called ADRB2 or Adrenergic receptor Beta 2

When the doctor found out that There is a risk of high blood pressure. Doctors must be careful with sodium intake. Since it is recommended that you shouldn't eat more than 2,000 milligrams of sodium per day, the doctor has tried to reduce your sodium intake to no more than 1,500 milligrams per day, or 3/4 teaspoon of salt, along with trying to reduce hidden sodium that comes from processed foods, canned foods, instant foods, and fermented foods. preserved

As for seasonings, they are important because Thai people use a lot of seasonings. Eat a lot of dipping sauces. Doctors therefore try to encourage people to taste food before seasoning. There is no need to add additional fish sauce or soy sauce. Various sauces can be dipped in just the right amount. Both ketchup and chili sauce, so it's about controlling sodium. The doctor will try to control it like this.

But personally, the doctor is a person who likes spicy flavors. Likes spicy food, so when we eat very salty food We will bring something else to stand out instead. So we will focus on spices and herbs, whether it is basil, garlic, pepper, coriander root, spices, they will add flavor to us. So that we don't eat bland food, it still smells and tastes, but it's not too salty. Don't focus on being too sweet. like that etc.

You should be careful about drinking alcohol. The amount or amount that each person drinks may be different. For example, if we drink 1 time/week, You can drink about 2-3 glasses, but if it's once a month. Or during festivals, such as once every 3 months or once every 6 months. In that case, don't drink more than 5 glasses. Anyone who drinks must be a little careful. Anyone who doesn't drink anymore, congratulations. Alcohol is our worst enemy. But it made us feel relaxed and joyful. Maintain mental health You have to balance it well.

Health care, doctors believe that The middle way is best. You can go to the extreme. But it might not take long. And I don't want to do it. Anything that we plan and can do for just one week, one month, or one year may not be good or not very effective. We should plan for the long term, looking at this 1 week, we are happy. We have healthy eating days. Then we have a day of eating with our family. We are on our own. We drink water. We meet the boss, we go to meetings, we meet customers, we sometimes eat with them. Let him feel that we are part of him.

The doctor will try to balance well the various theories. Both physical and mental happiness, and it must not be something that must be done correctly. Don't go outside the box. Even the slightest bit of stress is not good for your health either.

And the last thing that the doctor applied It's a matter of Homocysteine ​​levels, which Homocysteine ​​is a type of amino acid. Caused by the degradation of protein in our body, Homocysteine ​​levels if too much It stimulates the formation of blood clots. destroys our blood vessels Risk of having a stroke called Stroke, causing paralysis. This indicates that Homocysteine ​​levels are also an important factor that causes doctors to be careful. Both about vitamins and food.

All of this, the doctor has adapted various theories. Let's adjust to be ourselves. Any parts that are still not well done must continue to strive to improve. Finally, I want to leave "Doctor Amp's favorite menu"

For breakfast, the main menu that is often eaten, menu number 1, is tofu and vegetables. The doctor is a fan of a Kuay Jap restaurant. The taste of the soup is very good. The doctor will prescribe Korean medicine. Then eat it with riceberry. The second menu will be a vegetable salad with tofu. If the doctor eats plant-based days, it's tofu and beans. If it's Cheating Day, it's a day when you can eat meat. It will be salad and fish. or fish porridge It is a menu that is often eaten on Saturdays.

For lunch You can follow along on Facebook or Instagram. Dr.Amp Team will have a team of doctors posting lunch. Most of them will be on a Plant-based diet. For dinner, they will eat a Plant-based diet 4-5 days a week. Then there are family days or festival days, 1-2 days a week. Then, in the 7 days, the doctor will have 8-2 days where he observes the 3 precepts and does not eat dinner, mostly on Mondays and Thursdays. Observing the 8 precepts is about observing the precepts. The doctor's own Along with the theory about Fasting, the doctor wanted the body to have some Fasting, but he didn't do it every day, so the doctor chose Monday and Thursday. The meaning is The doctor will eat breakfast. and then eat lunch In the afternoon onwards Didn't eat anything. Didn't eat dinner Drink only water

Fasting may not be suitable for everyone. Especially those who have fasted and have stomach ulcers. It's acid reflux. You have to be careful. People with diabetes who fast can develop hypoglycemia or low blood sugar. It can be dangerous and fasting every day may have an effect on each person's metabolism level. It's true that we eat less. But the metabolism is also less. The results may not be as we think. That's an important part, so the doctor chose to do it only on certain days, similar to tricking the body into saying, Maintain normal metabolism and choose Fasting in the evening, still eating breakfast. To keep cortisol at the right level

The doctor would like to summarize all 9 important points of Dr. Amp's healthy eating as follows:

Article No. 1 Doctor takes formula 50-25-25%  Divide into 1 plate, half vegetables, 25% protein, emphasizing plant protein and white protein, 25% starch, emphasizing unrefined flour. And avoid dairy and butter desserts.

Article No. 2 Reduce and abstain from various processed foods. Whether it's processed meat, processed snacks, eat as little as possible.

Article No. 3 Doctor observes precepts 8 per week 2-3 วัน That is, not eating dinner. There is only drinking water. On Monday and Thursday If some weeks are after the festival If you want to control your weight well, do it Monday, Tuesday, Thursday.

Article No. 4 Focus on eating Plant-based diet Or is it plant based food? Because plants help nourish our bodies. Nourish immunity It has many benefits, lots of vitamins. The doctor will eat a Plant-based diet 4-5 days a week. During the Covid epidemic More mushroom family plants It will help increase vitamin D for us as well.

Article No. 5 วัน Cheating Day or cheating day approx. 1 days per week Don't be mindless and eat too much. Maybe more than a normal day But still need to control For example, on a normal day, eat 1,600 kilocalories. If it's a cheating day, increase it to 2,000 kilocalories.

Article No. 6 The doctor won't eat it. Supper is too late. The doctor's standard time is to eat dinner at 5:1 p.m., eating takes 6 hour and will be finished at 6:1 p.m. if some days are really busy. If you're in a meeting, eat at 3 p.m. at the latest, finishing no later than 4 p.m. so that your body has 4-XNUMX hours to digest before going to bed at XNUMX p.m. If you eat dinner early, Your body will be fine. Obesity will attack us less than eating late at night. and prevent acid reflux Makes sleep quality as well.

and additional techniques If you finish eating dinner The doctor will try to find a place. Walk 200-300 steps as a small walk. If you don't go to the gym or you'll get stuffy, then before bed. You shouldn't exercise heavily. I won't be able to sleep deeply.

Article No. 7 Doctor's eating techniques I will try to control my own weight according to the fat percentage from the machine. Dexa Scan If anyone has not been examined, additional elements must be used, such as measuring the waist circumference along with looking at the weight and looking at the BMI. The doctor is currently 173 centimeters tall and weighs 63 kilograms. The doctor scanned and found that body fat is approximately 18-20%. Men are prohibited from having more than 28% fat. From the scanner, for women it should not be more than 32%, so the doctor is satisfied with about 18-20% of her own fat.

Article No. 8 The doctor will not adjust the clothing size according to proportion. If we get older Then we adjust the clothes to be smaller. That is considered merit and considered skilled. Because people get older. Often comes with proportions that change in a larger way. If you get older, your waist gets smaller. This is called "good" but if you get older the proportions will change more. And then we go and adjust our clothes all the time. We will not feel pressured. Then we will neglect ourselves. The doctor won't fix his clothes. If you are fat or have a tight waist The doctor will try to take care of himself more. In order for us to be able to come back and wear those clothes.

Doctor's techniques for taking care of eating Especially during this time when there is an epidemic of disease. Both local diseases and new diseases that can occur continuously Makes us adapt to fight. Prepare our bodies Viruses are things that cannot be seen with the naked eye. Everyone has the right to get addicted. We have to raise our guard high. By increasing our body's efficiency to be strong, have good nutrition, and good immunity. good sleep If we accidentally get sick or miss something We will not have severe symptoms.

therefore The last point is to emphasize that try to eat Hot or cooked food Try to avoid raw food. This is all that the doctor would like to share right now. can analyze Find out more Find a method that suits you. In the future, there may be a way for doctors to change their methods. Because having good health is the most important treasure. “Health is Wealth”

Dr. Tanupon Wirunhakarun (Doctor Amp)

A doctor with experience in preventive care and rehabilitation (Preventive & Regenerative Medicine), graduated with a Bachelor of Medicine degree. From the Faculty of Medicine Siriraj Hospital Mahidol University and has studied and graduated in many courses, such as the specialist course in preventive medicine in Public Health (Preventive Medicine Public Health) and in Lifestyle Medicine from the Medical Council of Thailand. Received a certificate from the American Board of Anti-Aging and Regenerative Medicine (ABAARM) from Chicago, USA. and courses for administrators in hospitals and medical and health businesses from Harvard University United States, Harvard Business School, Boston USA. Currently, he holds the position of Chairman of the Executive Committee of BDMS Wellness Clinic Co., Ltd. and BDMS Wellness Resort Co., Ltd. and President of the Association of Rehabilitation Doctors and Promote obesity education, Bangkok

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