Monday, 12 December 2016
KCALS: Pomegranate
KCALS: Pomegranate: Delicious fruits with beautiful red color yet full of benefits. Amazing ruby red. LOL Facts about this amazing fruits 1. Ruby red Is ...
Pomegranate
Delicious fruits with beautiful red color yet full of benefits. Amazing ruby red. LOL
Facts about this amazing fruits
1. Ruby red
Is the traditional symbol of Christmas in Greece. Opps just add for extra information.
2. Anthocyanins
Because of the red color, it rich in flavonoids called anthocyanins, antioxidants that help in lowering cholesterol, and reduce blood clotting also fewer markers of oxidative stress. Therefore this antioxidant also inversely associated with coronary heart disease.
3. Ellagic acid
Pomegranate also rich with ellagic acid; with the ability to prevent or slow the spread of cancer, and its potential to reduce obesity and other related metabolic complications such as type 2 diabetes, insulin resistance, nonalcoholic fatty liver disease and atherosclerosis.
4. Fibers
It's can provide you with 14%DV of satiating dietary fibers.
5. Pick and storage
Choose pomegranates that are plump, round, and heavy for their size. It last one month in a cool and dry place and two months in refrigerator
1. Ruby red
Is the traditional symbol of Christmas in Greece. Opps just add for extra information.
2. Anthocyanins
Because of the red color, it rich in flavonoids called anthocyanins, antioxidants that help in lowering cholesterol, and reduce blood clotting also fewer markers of oxidative stress. Therefore this antioxidant also inversely associated with coronary heart disease.
3. Ellagic acid
Pomegranate also rich with ellagic acid; with the ability to prevent or slow the spread of cancer, and its potential to reduce obesity and other related metabolic complications such as type 2 diabetes, insulin resistance, nonalcoholic fatty liver disease and atherosclerosis.
4. Fibers
It's can provide you with 14%DV of satiating dietary fibers.
5. Pick and storage
Choose pomegranates that are plump, round, and heavy for their size. It last one month in a cool and dry place and two months in refrigerator
Monday, 5 December 2016
Why healthy diet seems difficult??
What behind this??
Healthy dietary practice must be a part of life to stay healthy throughout life. But, many factors contribute towards the unhealthy diet and sedentary life styles. Personal, social & environmental factors is the main contributors. Individual factor is including lack of nutrition knowledge, motivation, and self monitoring. Even though peoples is getting smarter but with easily access to information via internet, some might get wrong facts about diet such as fad diet, detox drink, and etc. There are so many people claims as nutritionist and dietitian online. The best example is those that sell weight loss product online come out with many claims. People needs to get the right fact and information from the right sources, Do not easily belief to product that claims in curing disease, promote weight loss and boost metabolism. The individual factor also include the physiological factors. Example when the person eats sugary food or refined carbs, they tend to eats more since they do not feel full. Eat food with high fiber content can be helpful to promote satiety and feeling full longer. Refusal to eats fruits, vegetables and dairy product also is very common.
Social support is very important in healthy dietary practice. Family, friends, and community is very influence in our daily diet. Because we used to eats together and food choices must be acceptable by everyone. The problem is when we choose unhealthy diet such as fast food, dessert, midnight dinner and etc. Individual basis self monitoring is very important to build the best social support group in practicing healthy diet.
Environment factors included food availability, food ads, promotion, food outlet, restaurant and fast food, make people have so many unhealthy choice of food. Food and beverages industry is rapidly developing and not so many F&B industry follow healthy dietary guidelines.
Healthy dietary practice must be a part of life to stay healthy throughout life. But, many factors contribute towards the unhealthy diet and sedentary life styles. Personal, social & environmental factors is the main contributors. Individual factor is including lack of nutrition knowledge, motivation, and self monitoring. Even though peoples is getting smarter but with easily access to information via internet, some might get wrong facts about diet such as fad diet, detox drink, and etc. There are so many people claims as nutritionist and dietitian online. The best example is those that sell weight loss product online come out with many claims. People needs to get the right fact and information from the right sources, Do not easily belief to product that claims in curing disease, promote weight loss and boost metabolism. The individual factor also include the physiological factors. Example when the person eats sugary food or refined carbs, they tend to eats more since they do not feel full. Eat food with high fiber content can be helpful to promote satiety and feeling full longer. Refusal to eats fruits, vegetables and dairy product also is very common.
Social support is very important in healthy dietary practice. Family, friends, and community is very influence in our daily diet. Because we used to eats together and food choices must be acceptable by everyone. The problem is when we choose unhealthy diet such as fast food, dessert, midnight dinner and etc. Individual basis self monitoring is very important to build the best social support group in practicing healthy diet.
Environment factors included food availability, food ads, promotion, food outlet, restaurant and fast food, make people have so many unhealthy choice of food. Food and beverages industry is rapidly developing and not so many F&B industry follow healthy dietary guidelines.
Wednesday, 9 November 2016
#SukuSukuSeparuh
Peliknya tajuk sukusukuseparuh!!!
KKM ada melanjarkan pertandingan Selfie/Wefie untuk #pinggansihatmalaysia. Mana-mana yang berminat boleh la layari website KKM atau cari jea kat Facebook Page KKM.
Apa yang penting bukan pertandingan semata-mata. Apa yang ingin diterapkan ialah amalan pemakanan sihat dan seimbang melalui pinggan sihat(healthy plate).
Suku daripada pinggan kita hendaklah mengandungi sumber protein seperti, ikan, ayam, daging atau kekacang. Anda disarankan makan ikan sekurang-kurang 3 kali seminggu.
Suku daripada lagi hendaklah mengandungi sumber karbohidrat seperti nasi, mee, roti, bijirin dan ubian. Anda digalakkan mengambil sumber karbohidrat yang bijirin penuh tau wholemeal.
Separuh daripada pinggan pula terdiri daripada sayur-sayurandan buah-buahan. Bagi pesakit kencing manis disarankan mengambil hanya 2 hidangan buah setiap hari. Sayur-sayuran yang pelbagai warna dan bentuk amat digalakkan.
Jom makan secara sihat. Makan ikut pinggan sihat,
Apa yang penting bukan pertandingan semata-mata. Apa yang ingin diterapkan ialah amalan pemakanan sihat dan seimbang melalui pinggan sihat(healthy plate).
Suku daripada pinggan kita hendaklah mengandungi sumber protein seperti, ikan, ayam, daging atau kekacang. Anda disarankan makan ikan sekurang-kurang 3 kali seminggu.
Suku daripada lagi hendaklah mengandungi sumber karbohidrat seperti nasi, mee, roti, bijirin dan ubian. Anda digalakkan mengambil sumber karbohidrat yang bijirin penuh tau wholemeal.
Separuh daripada pinggan pula terdiri daripada sayur-sayurandan buah-buahan. Bagi pesakit kencing manis disarankan mengambil hanya 2 hidangan buah setiap hari. Sayur-sayuran yang pelbagai warna dan bentuk amat digalakkan.
Jom makan secara sihat. Makan ikut pinggan sihat,
Wednesday, 2 November 2016
Apple Cider Vinegar for Weight Loss
ACV
The main component in ACV is Acetic acid which may interfere with the body's ability to digest starch. Studies show supplementation with ACV help lower the blood glucose levels.
"Supplementation of a meal based on white wheat bread with vinegar reduced postprandial responses of blood glucose and insulin, and increased the subjective rating of satiety." E Ostman, et al,2005Vinegar Supplementation
With that, supplementation with ACV before meals, reduced postprandial responses and increase satiety. Therefore, it is seen to promote weight. As ACV is acidic, choose with label 5% acidity which is considered low acidity and tolerable to consume. As the acidity can cause teeth erosion and trout pain. Right doses is important since ACV is acidic, try to mix 1 Tbsp ACV with 8oz of water. Regular consumption with dietary modifications will show positive weight loss.
The main component in ACV is Acetic acid which may interfere with the body's ability to digest starch. Studies show supplementation with ACV help lower the blood glucose levels.
"Supplementation of a meal based on white wheat bread with vinegar reduced postprandial responses of blood glucose and insulin, and increased the subjective rating of satiety." E Ostman, et al,2005Vinegar Supplementation
With that, supplementation with ACV before meals, reduced postprandial responses and increase satiety. Therefore, it is seen to promote weight. As ACV is acidic, choose with label 5% acidity which is considered low acidity and tolerable to consume. As the acidity can cause teeth erosion and trout pain. Right doses is important since ACV is acidic, try to mix 1 Tbsp ACV with 8oz of water. Regular consumption with dietary modifications will show positive weight loss.
Anti-obesogenic effect of apple cider vinegar in rats subjected to a high fat diet
The study by H Boderbale, et al(2016).https://www.ncbi.nlm.nih.gov/pubmed/27209492 Study shows significantly decrease in body weight and food intake. Besides, it also decreases serum glucose levels and improves the serum lipid profile by reducing plasma levels of total cholesterol, TG, LDL-c , VLDL and the total lipid, and increasing HDL-c. Apple cider vinegar proves in the study to have a satiating effect, antihyperlipidemic and hypoglycemic effects, and seems prevent the atherogenic risk.
Saturday, 29 October 2016
World Stroke Day: 29 October
Stroke
Condition when blocks blood flow to the brain
World Stroke Day is dated on 29 of October to marked the serious and danger of the disease,raise awareness about prevention and treatment and continuous care and support for survivors. Stroke become one of leading cause of death worldwide include Malaysia and a leading cause of disability. Commonly, after stroke certain part of body lose its function. A stroke is as "brain attack" that can occur to anyone at anytime. Stroke happen when blood flow to an area of brains is cut off when brains cells not get oxygen and begin to die. Therefore, when brains cells die, abilities controlled by that area of the brain such as memory and muscle control are lost. This is the reason why survivors of stroke lost their memory and body function.
Condition when blocks blood flow to the brain
World Stroke Day is dated on 29 of October to marked the serious and danger of the disease,raise awareness about prevention and treatment and continuous care and support for survivors. Stroke become one of leading cause of death worldwide include Malaysia and a leading cause of disability. Commonly, after stroke certain part of body lose its function. A stroke is as "brain attack" that can occur to anyone at anytime. Stroke happen when blood flow to an area of brains is cut off when brains cells not get oxygen and begin to die. Therefore, when brains cells die, abilities controlled by that area of the brain such as memory and muscle control are lost. This is the reason why survivors of stroke lost their memory and body function.
The effects of a stroke vary based on the site and severity of brain injury. Cardiovascular and stroke risks are related. They share risk factors such as high LDL(bad) cholesterol levels, low HDL(good) cholesterol levels, high blood pressure, diabetes, physical inactivity and being overweight or obese. In short, the risk factors are a preventive measure for cardiovascular and stroke. Lifestyle-related risk can be reduced to prevent brain stroke, WHO has urged people to quit smoking and drinking alcohol- two factors alone that significantly increases the occurrence of stroke.
Low fat diet, DASH diet, heart-healthy diet, and physical activity considered as the effective ways to lowered the risk factors for cardiovascular and stroke.
Kegemukan berpanjangan meningkatkan risiko kanser wanita menapaus
Obesiti & Risiko Kanser
Kajian telah mendapati terdapat kaitan kegemukan berpanjangan terhadap risiko mendapat bagi wanita menapaus. Kajian mendapati wanita berlebihan berat badan dengan BMI >25kg/m2 dan obese dengan BMI >30 kg/m2 bagi satu jangka masa yang panjang tinggi risiko mendapat kanser endometrial dan buah pinggang. Risiko kanser payu dara juga tinggi bagi wanita menapaus yang menggunakan hormon, namun wanita yang tidak berlebihan berat badan tetapi menggunakan terapi hormone turut berisiko mendapat kanser payu dara.
Namun tempoh kegemukan tidak menunjukkan risiko terhadap kanser "gallbladder, ovarian, liver and thyroid.
Oleh itu, penemuan menunjukkan penurunan tempoh kegemukan dapat menurunkan risiko kanser dan pencegahan obesiti amat penting bagi langkah awal.
Penemuan menunjukkan risiko kanser bagi tempoh kegemukan yang panjang telah dikaitkan dengan obesiti boleh meningkatkan risiko dan keterukan keradangan kronik(chronic inflammation), kerosakan DNA oksidatif, dan perubahan dalam metabolisme hormon endogen.
Oleh hal yang demikian, kawalan kenaikan berat badan dan penurunan berat badan bagi yang obesiti dilihat sebagai satu langkah menurunkan risiko kanser bagi wanita yang telah menapaus. Malah terdapat penemuan terhadap BMI yang tinggi terhadap risiko kanser.
Diet, dan senaman dilihat memainkan peranan yang amat penting bagi menangani masalah kegemukan dalam masyarakat. Ahli professional kesihatan perlu melihat, penurunan berat badan bagi wanita yang obese sebagai langkah terbaik untuk menurunkan risiko mendapat kanser
Sumber: http://specialty.mims.com/topic/longer-duration-of-obesity-tied-to-increased-cancer-risk-in-postmenopausal-women?country=malaysia
Kajian telah mendapati terdapat kaitan kegemukan berpanjangan terhadap risiko mendapat bagi wanita menapaus. Kajian mendapati wanita berlebihan berat badan dengan BMI >25kg/m2 dan obese dengan BMI >30 kg/m2 bagi satu jangka masa yang panjang tinggi risiko mendapat kanser endometrial dan buah pinggang. Risiko kanser payu dara juga tinggi bagi wanita menapaus yang menggunakan hormon, namun wanita yang tidak berlebihan berat badan tetapi menggunakan terapi hormone turut berisiko mendapat kanser payu dara.
Namun tempoh kegemukan tidak menunjukkan risiko terhadap kanser "gallbladder, ovarian, liver and thyroid.
Oleh itu, penemuan menunjukkan penurunan tempoh kegemukan dapat menurunkan risiko kanser dan pencegahan obesiti amat penting bagi langkah awal.
Penemuan menunjukkan risiko kanser bagi tempoh kegemukan yang panjang telah dikaitkan dengan obesiti boleh meningkatkan risiko dan keterukan keradangan kronik(chronic inflammation), kerosakan DNA oksidatif, dan perubahan dalam metabolisme hormon endogen.
Oleh hal yang demikian, kawalan kenaikan berat badan dan penurunan berat badan bagi yang obesiti dilihat sebagai satu langkah menurunkan risiko kanser bagi wanita yang telah menapaus. Malah terdapat penemuan terhadap BMI yang tinggi terhadap risiko kanser.
Diet, dan senaman dilihat memainkan peranan yang amat penting bagi menangani masalah kegemukan dalam masyarakat. Ahli professional kesihatan perlu melihat, penurunan berat badan bagi wanita yang obese sebagai langkah terbaik untuk menurunkan risiko mendapat kanser
Sumber: http://specialty.mims.com/topic/longer-duration-of-obesity-tied-to-increased-cancer-risk-in-postmenopausal-women?country=malaysia
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