Mula Jaga Diri Sendiri

Tidak sukar memulakan tabiat pengambilan makanan seimbang, tapi tidak mudah pula untuk mengekalkannya. Bagi sesetengah individu, sasaran kekal langsing menjadi tanda arasnya meskipun majoriti yang kecundang di tengah jalan akibat diet yang terlalu ekstrem.

Ambillah apa jua makanan segar dan supplemen, tapi tiada kesan menyeluruh jika tidak disertai perubahan gaya hidup sihat. Semuanya kembali kepada aspek kesederhanaan dalam hidup seperti apa yang ditegaskan pakar pemakanan dari New Zealand ini.

Bagi Nadia Lim, 28, tiada istilah sukar untuk memulakan tabiat pemakanan sihat dalam kehidupan harian andai diri sentiasa beringat mengenai kesihatan diri.

“Wanita khususnya jarang memikirkan dirinya tapi lebih memberi tumpuan kepada orang lain seperti suami, anak-anak dan ahli keluarga lain.

“Justeru, fikirkan mengenai kesihatan mereka dan pasti diri tergerak melakukan perubahan ke arah pemakanan serta gaya hidup lebih sihat,” katanya.

Tidak salah sesekali menyediakan hidangan lazim yang kaya lemak, protein dan karbohidrat, tapi jangan dijadikan sebagai tabiat harian.

Nadia sendiri mengakui gemar makan dan mencuba makanan baru tanpa memikirkan kandungan kalorinya terutama selepas bergelar juara Masterchef New Zealand pada 2011.

“Saya gemarkan manisan, pasta dan hampir semua jenis makanan. Saya tidak berpantang dalam hal ini dan pada masa sama, saya tidak gemar bersenam di gimnasium kerana ia membosankan.

“Aktiviti senaman saya biasanya hanya joging, bermainskuasy atau sekadar berjalan pada waktu petang di taman bersama suami.

“Tapi pada masa sama saya pastikan pengambilan makanan dalam kadar sederhana dan menggunakan bahan asli, bukannya yang diproses.

“Saya juga tidak percaya dengan pengambilan perencah tambahan kerana ia lebih mendatangkan kemudaratan. Ia menjadikan satu hidangan itu lebih enak tapi ia tidak asli,” ujarnya.

Kekangan masa juga sering dijadikan alasan bagi generasi hari ini kurang menitikberatkan penggunaan bahan segar dan asli.

“Memang mudah memasak dengan pilihan segera dan sejuk beku. Tapi cuba fikirkan kesannya untuk tubuh pada masa akan datang, mungkin dalam tempoh 10 tahun .

“Persepsi memasak bahan segar yang memerlukan masa lama itu sebenarnya salah. Penting bagi seseorang itu merancang jenis masakan dan bahan yang akan digunakan.

“Cuba rancang hidangan mudah kerana cara itu akan membantu kita menyediakannya dengan segera,” katanya.

Sedar dengan keperluan membimbing masyarakat hari ini ke arah pemakanan sihat, wanita berdarah campuran Malaysia-New Zealand ini tampil dengan buku resipi Good Food Cook Book yang memaparkan hidangan mudah disediakan.

Menariknya, ada beberapa menu diubah penggunaan bahannya daripada resipi tradisional masyarakat Malaysia.

“Hampir keseluruhan zaman kanak-kanak hingga remaja saya dihabiskan di Malaysia, jadi saya faham sedikit sebanyak mengenai masakan di negara ini.

“Ada beberapa resipi saya ubah suai bagi menepati konsep sihat dengan menggunakan bahan berbeza. Walaupun ada sedikit perubahan dengan menggunakan sumber segar dari New Zealand, semua bahan dalam menu ini mudah didapati di pasar raya juga pasar biasa,” katanya.

Tip makan sihat

Tidak semua dalam kalangan kita seperti Nadia yang mampu mencari jawapan kala berdepan soalan: “Apa hidangan kita malam ini?” Apabila kepenatan selepas seharian berkerja, jawapan paling mudah ialah makan di luar atau membeli makanan segera.

Berikut Nadia berkongsi beberapa tip bagi memudahkan proses ke arah pemakanan sihat dan seimbang.

• Mulakan dengan memikirkan mengenai pinggan kita. Bahagikan separuh pinggan untuk hidangan sayuran, suku untuk sumber karbohidrat seperti nasi, pasta atau roti manakala suku lagi untuk protein seperti ikan, ayam dan daging.

• Buat perancangan menu untuk seminggu. Apabila senarai ada di depan mata, lebih mudah untuk menguruskan perbelanjaan bahan dapur dan secara automatik kita tahu jenis menu yang perlu dihidangkan.

• Pilih sayuran dan buah-buahan tidak bermusim. Ia lebih enak, mudah didapati dan lebih murah.

• Jadikannya seringkas mungkin. Mulakan dengan sekeping stik dengan kentang wedge dan salad. Untuk rasa lebih menarik, perap stik dalam sos lada hitam, kemudian campurkan avokado dan kekacang dalam salad.

• Buat perancangan menu untuk seminggu. Apabila senarai ada di depan mata, lebih mudah untuk menguruskan perbelanjaan bahan dapur dan secara automatik kita tahu jenis menu yang perlu dihidangkan.

• Gunakan herba dan bahan perencah segar. Sedikit taburan cili padi, selasih atau thyme berupaya ‘membangkitkan’ hidangan ringkas.

• Amalkan pilihan makanan mengikut tiga warna minimum dalam pinggan. Perang untuk nasi atau pasta, hijau untuk sayur dan merah atau putih untuk sumber protein.

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