:War left us with a toxic legacy: new unhealthy tastes plus an unquenchable hunger...'as soon as economic recovery allowed' there was an 'explosion of consumption throughout the developed world'..betul la

Article di bawah mengenai tabiat makan menurut kajian penulis buku  the Taste of War.. dimana perubahan mendadak selepas beberapa ketika makanan dicatu kerana perang, menyebabkan orang pulun makan dan makan macam tiada esok.. letusan peningkatan makanan meningkat secara mendadak kerana selepas kekurangan makanan dan pulih ekonomi semasa maka penggunaan makanan naik kerana citarasa bertambah..

 Article taken from the TELEGRAPH with many thanks.
By Bee Wilson Journalist



The Taste of War (Allen Lane, £30),

Why are we so much fatter than previous generations? One in four Britons is now obese. Many reasons have been suggested for our ballooning girth. A decline in school sports, and activity levels in general. Television and computer games. Slack parenting. Super-size portions in fast-food restaurants. But maybe we are missing something really obvious in all this.

In her groundbreaking new book, The Taste of War (Allen Lane, £30), the historian Lizzie Collingham shows how our culture of overeating emerged from the Second World War. A desire to gorge was a logical response to the deprivations of war. 'Many Europeans spent the war years craving red meat, white bread spread generously with butter, sweet cakes and biscuits, and when in the 1950s they were able to satisfy these desires a wave of consumption swept over western Europe.'

Collingham's is hardly the first book to appear on wartime food. There have been countless works on digging for victory, dried eggs and ration books. But Collingham is the first to tackle wartime food across the globe. She shows how German ambition for self-sufficiency was one of the causes of the conflict.

Much of the book makes grim reading, as she depicts the experience of famine in Stalinist Russia and imperial Japan (incidentally, if you feel like an evening crying on the sofa, one of the most powerful films I have ever seen is Grave of the Fireflies, an animated movie about two children starving in wartime Japan).

By contrast, the Americans seemed to bask in plenty. Wherever they went, American soldiers had more food than anyone. In Australia GIs annoyed locals with their thirst for milkshakes, which left children low on milk. American demands for fried chicken pushed up the price of poultry

While Britons often marched on hard tack biscuits and corned beef, American 'K' ration packs were overflowing with veal, Spam, sausage, fruit bars, crackers, cheese, chewing gum and a packet of lemon crystals to ward against scurvy. German 'iron rations' were meagre by comparison – 'a packet of hard biscuits and a can of meat'.
'How these dough boys do feed,' wrote a British prisoner of war liberated by Americans. 'Porridge and cream and peaches, white bread and jam, pancakes and syrup.' Wherever they travelled the American servicemen brought with them tinned sweetcorn, Hershey bars and Coca-Cola. One soldier wrote home: 'To have this drink is just like having home brought nearer to you.'
In 1945 war ended but austerity continued. A vision of a better life was offered by the Care food packages sent to Europe by America. The world over, people were discovering the delights of American processed foods: sugary breakfast cereals, tinned fruit cocktail. Collingham suggests that one of the effects of war was to homogenise the world's tastes: 'Virtually every part of the globe acquired a taste for Coca-Cola and Spam.'
War left us with a toxic legacy: new unhealthy tastes plus an unquenchable hunger. Collingham writes that 'as soon as economic recovery allowed' there was an 'explosion of consumption throughout the developed world'. When Britain came off rationing in 1954 our butter consumption doubled and our sugar intake rocketed to 500g per person per week.
Life is abundant now. There is no need to gorge. Yet many of those born decades after VE day are still eating with the same urgent sugar-hunger of the children of war.

FAKTA MENGENAI KHASIAT YANG DIALAMI OLEH ORANG TUA

Factors that affect nutrition

There are many factors that influence nutritional status in older adults, and they can be broadly grouped into four main areas:

• Those that naturally occur during the ageing process, such as a reduced ability to absorb nutrients efficiently, or a sore mouth due to dentures
• Disease-specific conditions such as cancer, which place greater nutritional demands on people
• Some drugs that interact with nutrients and prevent absorption, for example aspirin, which can interfere with the absorption of vitamin C
• Social influences, such as not being able to get to shops, or social isolation

Continuing to enjoy food and to eat a diet that maintains nutritional status is key to coping with illness. Poor nutrition has been shown to increase the risk of infections, bed sores, chest infections and poor wound healing. Good nutritional status will help ensure a quicker recovery.
Other common problems:

Loss of taste

The ability to taste flavours declines as we age. Food can often taste bland to older people so try:

• Using herbs and spices, tomatoes and other flavouring such as lemon juice to flavour food, but avoid using too much salt
• Choosing foods with a strong taste - go for strong-flavoured meats, sauces, dressings, mustards and pickles

Loss of interest in food

Older people can lose interest in food for a variety of reasons. Depression due to loss of independence or bereavement, or simply eating alone can reduce appetite.

• Explore the possibility of lunch clubs in your area
• Eat with company when you can
• Make meal times special by laying the table and presenting food in an attractive way
• Choose a variety of foods where possible to keep the experience interesting

Poor appetite

If you're unable to eat much, try small appetising meals and calorie-rich snacks in between meals to boost nutrient intake. To increase your calorie intake, try the following tips:

• Fats and sugars provide energy and help food to taste good, so use these generously. Add extra cheese to sauces or grate on potatoes, add butter or margarine to vegetables, or enrich full-fat milk by adding dried milk powder. Try using sugar or honey on breakfast cereals.
• Eat pudding once or twice a day, such as yoghurt, milky puddings, ice cream, trifle, cake, fruit pie, sponge puddings with custard and ready prepared desserts. Cakes, biscuits, chocolate and crisps provide extra energy when eaten with meals, but ensure they don't spoil the appetite for more nourishing foods.
• Enriched-nourishment drinks, available from pharmacies and supermarkets, may be taken between meals to increase calorie intake, but shouldn't replace meals.
• Alcohol in small amounts can actually stimulate the appetite, but check with your GP first, especially if you're taking medication.

Difficulty in chewing

• Keep your teeth healthy and/or make sure your dentures fit properly
• A sore mouth or lack of saliva also makes chewing difficult - if this is the case, check with your GP

Constipation

Constipation can lead to poor eating, so:

• eat plenty of fruit and vegetables, wholemeal bread, cereals and pasta. Avoid raw bran and excessive amounts of very high-fibre foods, as they're too bulky and may interfere with the absorption of certain nutrients.
• drink plenty of fluids. Aim for up to eight cups of fluid a day. Tea and coffee can count towards this, as can sauces such as gravy, custard and ice cream.

Older people needing extra care

If you're responsible for looking after an older relative or friend who needs a lot of assistance, here are some common problems and suggestions that might be useful to ensure they eat well.

• Offer to do some shopping for them
• Shop online for them or, if they have a computer with internet access, offer to help them learn how to do it
• Make a batch of stew, pasta sauce or other dishes and freeze them in individual portions so they're ready to heat and eat
• Make sure they have plenty of store cupboard items that are easy to prepare, such as tinned vegetables and fish, pasta and rice, dried fruit and nuts, frozen foods, etc.

Swallowing difficulties

If you suspect an older relative is experiencing problems with swallowing, contact your doctor. Such difficulties can arise from neurological disorders, Parkinson's disease, or following head injury or stroke.
A speech and language therapist can diagnose the severity of the problem, and will offer advice on which types of food texture will be appropriate. The texture of foods can be modified to help with swallowing problems - for example, soft foods through to thick fluids or a thin purée.
A dietician should be involved in the care process to ensure the texture-modified diet is high in energy and essential nutrients.

many thanks to bbchealth  for the art above.

KHASIAT MAKANAN UNTUK WARGA MAS

Older adults in the UK

The number of older adults in the world is growing both in absolute and relative terms. In 1994, 16 per cent of the UK population was aged over 65. By 2031, this will increase to 23 per cent, and 10 per cent of this figure will be made up of people over 75 years old. The greatest challenge over the coming years will be maintaining the health of this increasing number of older adults.
Deciding what we mean by 'older people' is a little arbitrary. The World Health Organization classifies people aged between 45 and 59 as 'middle age', 60 to 74 as 'elderly' and over 75 as 'old'.
But the nutritional needs of older adults are difficult to neatly categorise into absolute age groups. Dietary needs depend on current health, and while many older people are fit and active, some others who are younger may be frail and require additional care.

Nutrition for generally fit and healthy older adults

Activity

Research shows that remaining active can help to maintain both mental and physical health. Keeping up the activities you enjoy doing will help to maintain physical fitness and preserve muscle tissue. Preserving your strength will help to maintain your independence. Remember, activity doesn't necessarily mean joining an exercise class. Gardening, walking to the shops and housework can all count as types of activity too.

Energy

Energy requirements can decline with age, particularly if physical activity is limited, but the need for protein, vitamins and minerals remains the same. It's vital that food choices are nutritionally dense, which means you still need to eat a variety of foods to get all the vitamins and minerals you need, but with fewer calories. If you're overweight or obese, it's even more important to be calorie conscious.

Fat

Advice to restrict fat intake, particularly cutting saturated fat to improve heart health, remains true for older people who are fit and well. A dietary survey of older people showed most eat too much saturated fat. Above the age of 75, fat restriction is less likely to be beneficial, and isn't appropriate if the person is frail, has suffered weight loss or has a very small appetite. In fact, in these situations additional fat may be used to increase the calories in meals and snacks to aid weight gain. Read our tips for tackling nutritional problems for older people.

Fibre

Older people can suffer from constipation and bowel problems mainly due to a reduced gut motility and inactivity. To relieve this, try eating high-fibre cereal foods, fruit and vegetables. Raw bran and excessive amounts of very high-fibre foods are not the answer, though; they're too bulky and may interfere with the absorption of certain nutrients. To help the gut work properly, it's also important to drink plenty of fluid, approximately eight medium glasses a day.

Fluid

Dehydration can make people feel drowsy or confused, it's important to drink, even if this means extra trips to the toilet. The risk of dehydration can be higher in older people because their kidneys don't function as efficiently as those of younger people. Older people are also not as sensitive to the feeling of thirst. Fluid intake doesn't just mean water - it can also include such drinks as tea, coffee, fruit juice and squash.

Sugar

Generally fit and healthy older people should limit foods and drinks that are rich in sugar, as it can impair dental health and contribute to weight gain when energy intake is too high. But for people who have a poor appetite, or who have lost weight, sugar-rich foods can be a useful source of calories.

Iron

Anaemia is common in older adults. Poor absorption of iron, due to changes in the gastrointestinal tract, blood loss and the use of certain drugs - together with a poor dietary intake - may be causal factors. Make sure your iron intake is sufficient by eating red meat and foods from non-meat sources (such as fortified cereals, dried fruit, pulses and green leafy vegetables) every day. Absorption of iron from a meal containing non-meat sources is maximised by consuming foods rich in vitamin C at the same time (such as a glass of fruit juice, fresh fruit or vegetables).

Zinc

Zinc is needed for a healthy immune system and to support the healing of wounds including pressure ulcers. Rich sources include meat, pulses, wholemeal bread and shellfish.

Calcium and vitamin D

Adequate intake of calcium and vitamin D may help to slow the rate of calcium loss from bones, which starts at the age of 30 and accelerates considerably in later years. Calcium-rich foods (milk and dairy foods) should be eaten every day.
Vitamin D comes mostly from exposing skin to sunlight, although some foods such as oily fish and fortified spreads and breakfast cereals contain vitamin D. As you get older it's advisable to take a vitamin D supplement, as your body isn't able to get enough from the diet and British weather alone.

Vitamin C

Older people may have low vitamin C intakes if not consuming enough fruit and vegetables. This may be because crisp fruit and vegetables are often avoided if their teeth are in poor condition or if they have badly fitting dentures.
Regular check-ups with the dentist can help to ensure that teeth remain healthy, enabling older people to continue to enjoy a variety of foods that will help maintain overall health.

Foods to choose

To meet your nutritional needs, aim to eat a varied diet including regular meals and snacks, and drink enough fluid.
Sometimes older people can no longer eat as much food at a single sitting, so include more nutritious snacks in between meals to boost nutrient intake.
Ideas for quick and nourishing snacks:

• Sandwiches filled with cooked meat, bacon, tinned fish, cheese or peanut butter. Use different breads for variety and add pickles, relish and sauces.
• Toast with pilchards, sardines, beans, cheese, ravioli, tinned spaghetti or well-cooked eggs.
• Crackers or digestive biscuits topped with cheese, toasted crumpets, teacakes, yoghurt, fruit, malt loaf, fruit cake, breakfast cereals or soup.

If it's difficult to get to the shops, keep some basic foods in your store cupboard:

• Milk: long-life, evaporated or dried milk, and canned milky puddings
• Meat and fish: cans of corned beef, stewed meat, ham, sardines, salmon and tuna
• Fruit and vegetables: a variety of canned or frozen fruits and vegetables, beans, pulses, long-life fruit juice, instant mashed potato
• Drinks: cocoa, malted milk and meal-replacement drinks
• Cereals: breakfast cereals, crackers, crispbread, oatcakes, rice, pasta and biscuits
• Other: soups, stock cubes, gravy, honey, jam, pickles and sauces
• Freezer ideas: frozen meals, bread or rolls, ice cream, fish and meat dishes

The MRC Human Nutrition Research wrote this article in August 2008.
ART DIAMBIL  DARI BBCHEALTH WITRH MANY THANKS

tips makan di luar...

::More and more of us are eating out on a regular basis, whether it's for a business lunch, a girls' get together, or for a family meal.::

The 2006 Family Food Survey found that households where the head of the household was under 30 years old were spending more than 40 per cent of their food budget on eating out.

Eating out usually means that we have little control over how the food is prepared or how large the portion is. Foods eaten out tend to be higher in fat and research has shown that those who eat out regularly generally have higher intakes of fat, salt and calories. Studies have also shown that eating with friends can tempt us to overeat. Meals with multiple courses eaten over longer periods and with alcohol are all associated with overindulgence. Large serving bowls and spoons increase the likelihood of piling more food on your plate than you usually eat.
Unlike packaged food, foods bought from cafes, restaurants etc don't have to carry nutritional information and so opting for the healthiest option might not always be obvious, or easy. However, with some knowledge and thought, eating out can be enjoyable and healthy!

General tips

• If you're unsure as to what something is, or what it contains - ask! If the waiter/waitress doesn't know, then the chef will.
• Think ahead, if you know you're eating out later and it could be a lavish affair, choose wisely earlier in the day to keep calories, fat, sugar and salt intakes under control.
• Don't eat an extra course just to be polite.
• Only order a sweet after the main course, and only if still hungry. Opt for sorbets, or fruit dishes to balance out a heavy main course.
• Think about sharing a course with a companion if the portions look large.
• Speak up about how you'd like a dish prepared eg ask for no mayonnaise, dressing on the side.
• You're more likely to overeat at an 'all you can eat' style buffet.
• Choose side orders of salad or vegetables to fill up on.
• Cut off any visible fat from meat to keep saturated fat intake down.
• Look out for smaller portions ie a main meal option as a starter size.
• Opt for dishes which are grilled, baked, steamed, poached or cooked in own juice rather than fried.
• Check the menu for dressings on salads and ask for it to be served separately. An otherwise healthy and nutritious salad could be drowned in a high fat sauce, bumping up its calorie content.
• Avoid cheese, cream or butter-based sauces
• If you're a cheese lover, think about sharing the cheese board option to keep saturated fat, salt and calorie intakes in check.

Takeaways

A takeaway provides a convenient night off from cooking, but they can be a poor choice for health-conscious consumers. Portion sizes can often be large, so think about sharing to keep the amount of food to a sensible limit.

Chinese

• Choose side orders of salad or vegetables to fill up on.
• Often high in salt and can be oozing in fat, avoid dishes described as deep-fried or battered.
• Opt for stir-fried chicken or vegetables to keep fat content as low as possible.
• Choose plain boiled rice rather than fried rice.
• Avoid the prawn crackers and crispy seaweed dishes - both moreish and loaded in calories.

Indian

• Often high in fat, especially those with creamy sauces such as korma and masala.
• Avoid those pre-meal poppadums and chapattis - both high in fat. Bhajis and naan breads are also surprisingly high in calories.
• The best dishes to limit fat and calorie intakes are oven-cooked tandoori and tikka dishes. Madras, jalfrezi, balti or dupiaza are also all right.

Italian

• Go for the thin crust pizzas rather than the deep-pan or 'filled crust' options.
• Ask for small amounts of cheese or opt for the reduced fat versions some outlets now offer.
• Keep the meat-based pizza toppings like pepperoni and salami to a minimum and go mad with vegetable and fish-based options instead.
• Pasta dishes served with a tomato or vegetable-based sauce are much better than creamy or cheese-based varieties.
• Forego the garlic bread or focaccia and try either plain bread or a mixed salad to accompany your meal instead.
• Choose fruit or plain ice cream rather than fancy desserts.

Fish, chips, burgers and kebabs

• Portion sizes are often huge, so think about sharing a portion of chips between two.
• Eat the fish and leave the batter.
• Avoid small fried items such as scampi or chicken nuggets as they contain more fat than a single larger item.
• Forget the super-size deals, a small, plain burger is fine! Ask for salad and forego the mayo.
• Try shish kebab instead of the fat-laden doner.

Sandwiches

• Look out for different bread types to add variety and taste.
• Go for protein-based fillers such as ham, lean meat, fish, low fat cheeses like cottage cheese and Edam.
• Avoid mayonnaise and other high-fat dressings. Try chutneys and pickles instead.
• Look out for vegetable-based or salad-packed varieties to fill out the sandwich and keep calories low.
• Look carefully at pre-packed versions. Some are very high in calories - opt for those less than 400kcal per pack.

Special occasions

Occasions like Christmas, parties, weddings and so on can often be difficult times for those trying to eat healthily and watch their weight. Thinking ahead and preparing for such times can help. In addition to the tips for eating out, the following may also help:

• At buffets, don't stand near the food table - the temptation to keep grabbing a handful or plateful of something nearby can be overpowering. Talk to friends in another part of the room.
• Just because food is offered doesn't mean it has to be eaten. Feel free to pass.
• Avoid pastry-based foods such as mince pies, canapés, tarts, sausage rolls etc.
• Aim to fill at least half your plate with healthier options, and add some colour to your plate. Naturally colourful fruits and vegetables like crudités are not only low in calories but contain vitamins and antioxidants which are beneficial to your health.
• Try not to arrive at the event hungry. Have a light meal or healthy snack prior to getting there to prevent overindulgence.
• Mix alcoholic drinks with low-calorie soft drinks and water. Not only does alcohol contain calories, but the more that is consumed, the more likely that good intentions go out of the window!
• At functions like weddings and christenings, choose the cake course as a dessert instead of having dessert and the cake.

The MRC Human Nutrition Research wrote this article in August 2008.
Article diambil dari bbc health with many thanks

system penghadaman

::What is digestion?::

:Digestion is the process of breaking down food so that it's small enough to be absorbed and used by the body for energy or in other bodily functions.
Digestion involves a number of different stages. The first phase is known as the cephalic (head) phase. It starts before food has even entered your mouth. The sight, smell, taste or even the thought of food will activate saliva in the mouth as well as digestive juices, which contain enzymes to break down food.

In the mouth

Once food is in the mouth, the tastebuds begin determining the chemicals within the food via their nerve endings, in order to give you the taste sensations of salt, sweet, sour or bitter. As your teeth chew and grind the food, breaking it down, it's mixed with saliva. This comprises many enzymes including salivary amylase, which begins to break down the long chains of starch found in foods such as bread, cereals, potatoes and pasta. Saliva also contains mucin, which moistens the food so it can pass easily through the digestive (gastrointestinal) tract.

The oesophagus

After the food has been swallowed, it's carried down the oesophagus (a muscular tube) towards the stomach. The oesophagus can contract and relax in order to propel the food onwards, and each mouthful of food takes about six seconds to reach the stomach once swallowed.

The stomach

The stomach is a sack made of muscle and, when it's empty, it has a volume of only 50ml but this can expand to hold up to 1.5 litres or more after a meal. The walls of the stomach are made of three different layers of muscle that allow it to churn food around and make sure it's mixed with the stomach's acidic digestive juices. The presence of hydrochloric acid in the stomach prevents the action of salivary amylase and helps to kill bacteria that might be present. The stomach also produces the enzyme pepsin, which breaks down proteins (mostly found in meat, fish, eggs and dairy products).
The hormone ghrelin is produced by cells lining the stomach. Ghrelin stimulates hunger and tends to increase before a meal and decrease after eating. This hormone forms part of the communication system between the gut and the part of the brain that controls hunger and satiety (how full you feel).
Food can stay in the stomach for a few minutes or several hours in the gastric phase where numerous acids and enzymes are released, including the hormone gastrin. When the food has been churned into a creamy mixture known as chyme, the pyloric sphincter (an opening controlled by muscle) opens and chyme passes gradually into the small intestine.

The small intestine

Prebiotics are mainly indigestible carbohydrates called oligosaccharides. On reaching the large intestine, they selectively stimulate the growth and/or activity of beneficial microorganisms already in the colon, such as bifidobacteria and lactobacilli.
About 3ml of chyme is squirted into the small intestine at short intervals as the pyloric sphincter opens. This is known as the intestinal phase and causes the secretion of many hormones, which all aid the digestive process. The sphincter is designed to open partially so that large particles are kept in the stomach for further mixing and breaking down.
Digestion and absorption of fats, protein and carbohydrates occurs in the small intestine. Three important organs are involved:

1. The gall bladder provides bile salts that help to make fats easier to absorb.
2. The pancreas provides bicarbonate to neutralise the acidic chyme from the stomach, and also produces further digestive enzymes.
3. The intestinal wall contains cells that make up the wall of the small intestine. These cells help to neutralise the acid and also produce enzymes to digest food.

The inner surface of the small intestine is folded into finger-like structures called villi, which greatly increase the surface area available for absorption - in fact the surface area of the villi is equivalent to that of a tennis court! Blood vessels receive the digested food from the villi where it's then transported through the blood stream to the liver via the hepatic portal vein.
Probiotics are live bacteria similar to the bacterial micro-organisms that live in the large intestine. They are often referred to as 'friendly bacteria', and come from food sources or dietary supplements. The mix of these 'friendly' bacteria and other gut microorganisms is important for good health, and many factors can alter this delicate balance, such as infection or use of antibiotics. Friendly bacteria are vital for proper development of the immune system, to protect against micro-organisms that could cause disease, and to aid the digestion and absorption of food and nutrients.
Fat can take much longer to be broken down, with the process of fat digestion and absorption taking between three and five hours.
The unabsorbed residue of this process finally reaches the end of the small intestine and enters the large intestine.

 

The large intestine

This is one of the most metabolically active organs in the body. It measures about 1.5 metres and contains over 400 different species of bacteria that break down and utilise the undigested residues of our food, mostly dietary fibres. As the watery contents move along the large intestine, water is absorbed and the final product - faeces - is formed, which is stored in the rectum before excretion from the body. :
article diambil dari bbc health  with many thanks

healthy lifestyle guide only but not conclusive..

::Eat a healthy, balanced diet and stay active::

::The key to a healthy balanced diet is not to ban or omit any foods or food groups but to balance what you eat by consuming a variety of foods from each food group in the right proportions for good health.
The five food groups on the eatwell plate are:

 

Fruit and vegetables

These should make up about a third of your daily diet and can be eaten as part of every meal, as well as being the first choice for a snack.
You should eat at least five portions of fruit and vegetables each day. Research suggests this can help to protect against cancer, obesity and various chronic diseases such as heart disease. This is because of the unique package of nutrients and plant compounds they contain.

 

Bread, rice, potatoes and pasta

This food group should also make up about a third of your diet and contains the starchy carbohydrates that are the body's main source of energy.
When selecting products from this food group, choose unrefined carbohydrates over those that have been refined, as they will contain the whole of the grain. Wholegrain foods are rich in fibre and other nutrients that have many health benefits, and people who consume wholegrains seem to have a reduced risk of certain cancers, diabetes and coronary heart disease.
The final third of the eatwell plate is made up of three groups containing foods that need to be consumed in smaller proportions than the other two principal categories. These food groups also contain nutrients essential to our diet, so it's important not to leave them out altogether.

Milk and dairy foods

These should be eaten in moderation because of their high saturated fat content, but they're an important source of calcium, which is essential for healthy bones and teeth. Choose low-fat or reduced-fat versions.

Meat, fish, eggs and beans

This food group includes both animal and plant sources of protein, which is a major functional and structural component of all cells. Protein provides the body with between 10 and 15 per cent of its dietary energy, and is needed for growth and repair.

 

drinks high in fat and/or sugar

This group makes up the smallest section on the eatwell plate and includes foods that should only be eaten sparingly because, although they're an important energy source, they contain very few nutrients and are often known as 'empty calories'.
Foods from this group are high in unhealthy components such as saturated fat, trans fatty acids, sugar and salt - all of which are associated with an increased risk of developing certain diseases.
They should only be eaten as occasional treats, or to increase the palatability of other important foods (such as olive oil on salads, a scraping of spread on bread, or a sprinkling of sugar on some tart fruits).

 

How to eat a balanced diet

• Eat a variety of foods to obtain all of the essential nutrients
• Too much as well as too little can be bad for you – balance is required
• Everyone's plate will look slightly different as we all have different requirements depending on our body’s shape and size, and our levels of activity.

Maintaining a healthy, balanced diet

The Food Standards Agency's eight tips for eating well are:

1. Base meals on starchy foods
2. Eat lots of fruit and vegetables
3. Eat more fish
4. Cut down on saturated fat and sugar
5. Try to eat less salt - no more than 6g a day
6. Get active and try to be a healthy weight
7. Drink plenty of water
8. Don't skip breakfast

Portion size

In recent years, portions have been gradually getting bigger with the introduction of king-size chocolate bars, bigger bags of crisps and super-sized meals.
Larger packets and plates can encourage us to eat greater quantities of food, which increases our energy intake. Studies have found that consuming additional food doesn't increase your sense of fullness, so think of 'down-sizing' rather than 'super-sizing' for most foods, except fruit and vegetables.

Energy density

This is the amount of stored energy in food. Just 1g of fat provides nine calories, which is more than double the calories in 1g of protein or carbohydrate. This means you can feel fuller on fewer calories if you choose the right foods, and in the long term you're less likely to gain weight.

Healthy living

Food is there to enjoy, which is often forgotten amid all the media hype surrounding various food items. Just remember to keep a check on portion size and energy density.
Food habits change slowly, but

• try new foods
• join a local cookery club to boost your culinary confidence
• have a positive attitude about food – it's one of life's pleasures

Exercise helps to maintain your body weight by balancing your energy intake (food eaten) with energy output (exercise).
Take small steps if you're new to exercise - use the stairs instead of the lift at work, get off the bus one stop early and walk the rest of the way, or try to exercise with a friend. ::
::
art diambil dari bbchealth uk with many thanks

kencing tidak lawas atau masalah kencing

masyarakt India mengamalkan minum jus lobak putih segelas sehari .. dan kemudian minum air kosong..
ini telah saya cuba, baik untuk manusia atau kucing yang ada masalah tak boleh kencing  sebab kristal.
Bila perah segera minum dan bilas dengan minum air kosong. Kalau ada batu ianya akan di flush  keluar.

Kencing sakit juga elok minum air barli. Beli barli  ambil segenggam basuh dan rebus sampai kembang, minum  lah setiap hari bergelas gelas tanpa gula.Ini bersifat diuretic. Semua bahan buangan akan di flush keluar melalui system perkumuhan.. dan badan akan rasa selesa dan normal.

Jika demam panas minum lah air barli sampai turun temperature tadi, jika tiada air kelapa muda.
Simpan lah stok barli sepaket atau se tin.
Jika hari panas berdenting dan cuaca kemarau dimana musim demam batuk selsema, minum lah air rebus barli ini untuk hilangkan panas badan.

senaman untuk sakit belakang

sakit

Cara mengangkat barang kita memang banyak kali tidak mengambil kira cara yang  betul dan selamat. Kita kena ikut cara yang mereka telah kaji supaya kita tidak mencederakan tulang belakang, disc dan urat kita. Sakit belakang ini bukanlah semata mata  mengangkat berat kita boleh ada slip dis ke atau inflammation. Lain lain sebab adalah dengan kurangnya sumber kalsium didalam tulang kita atau wear and tear dan macam macam lagi sebab.

Sakit belakang boleh  disebabkan dengan pelbagai cara seperti dengan menolak kereta rosak  pun ada orang boleh kena slip disc, mengandung dan bersalin, ada yang dipanggil wear and tear disebabkan membuat kerja yang berulang kali pergerakkannya , maka joint di bahagian tersebut menjadi kesan wear and tear.

Kalau ada yang gila bersukan pun boleh mendapat kecederaan dan wear and tear di anggota dalaman badan.

Kalau yang terkena bukan disebabkan sukan tapi kerja harian dan bekerjakeras membuat segala kerja kasar secara fizikal memang  dapat simpati dari saya.Susah bila dah kena, ianya tidak akan hilang tapi kita kena manage dan jaga supaya ianya tidak menjadi penghalang kepada kita untuk bergerak seharian dan mencari rezeki.

Tambahan pula jika keluarga dan orang yang dikasihi mengharap pada kita untuk melakukan tiba tiba bila terkena sakit di belakang memang leceh. Sesiapa yang kena memang kena banyak bersabar.

Gambar2  from internet google with Thanks.

cara yang betul

cara yang betul

Cara yang betul

cara yang salah

Yang Sudah kena sakit belakang atau belum kena rajin rajin lakukan senaman seperti di bawah:

Bila kita sakit belakang lenguh sampai nak jalan pun sakit buat lah latihan seperti didalam gambar ini. Ini akan membetul kan spine kita dan meredakan kesakitan belakang dan kaki kita.

Amaran:

Pergerakan ini tidak sepatutnya membuat rasa sakit di belakang dan di leher.  Ulangi posisi beberapa kali untuk melengkapkan latihan mengendur.Maksudnya kalau buat kiri, kanan, kiri kanan.
Gunakan alas tikar untuk berexercise untuk mengalas badan dari  permukaan tanah.
Jika anda ada masalah dantidak boleh melakukannya secara berperingkat 2 sila jumpa dr sblm lakukan ini.
Ini adalah amaran dan pesanan bukanlah satu nasihat berupa rawatan kesihatan dan perubatan.

baring terlentang

Tangan dikekalkan lurus 90 darjah, Bengkok kan lutut.Pusingkan atau mengiring dari pinggang ke bawah ie lutut menghala ke kiri. Jangan angkat badan anda dari lantai. Kepala mengadap kelangit.

Kemudian pusingkan kepala anda sahaja ke kiri diwaktu yang sama dua lutut anda menghala ke kanan.




Biarkan didalam posisi ini dalam 10-15 saat atau ikut keselesaan anda.

Tukar posisi dengan memukar arah lutut menghala ke kiri  dan kepala anda di pusingkan ke kanan. Dibiarkan anda diposisi in selama 10- 15 saat.

Kemudian kembali ke posisi permulaan tadi. buat beberapa kali dengan lengkap kiri dan kanan.

Kalau yang selalu ada kronik sakit belakang , rajin rajin buat exercise ini berulang kali setiap hari sebelum anda rasa sakit sangat di belakang.
Atau bila sakit dah mula cuba buat perlahan lahan kena tahan waktu muscle stretch. Tapi dijamin akan rasa lega selepas buat exercise ini.


Gambar diatas diambil di Bagaimana with thanks. Exercise tersebut diajar oleh semua physio therapy yang saya sudah pergi dan begitu juga dengan chiropractor, kena bayar lagi pulak tu.

Menurut phsiotheraphy yang buta  MR Tetley  berbangsa orang putih berumur lingkungan 80 an- orang Asia jarang kena buat hip replacement. Ini disebabkan cara kita pergi ke tandas yang jenis mencangkung. Maka otot di peha dan di joint punggung selalu di exercise kan dan stretch kan sewaktu kita ke tandas. Jangan gelak ya.
Physiotheraphist  ini dulu bekas pegawai tentera  menjadi buta ditembak dikepala dan peluru tembus dari pelipis kiri ke luar ke pelipis kanan sewaktu di bertugas. Akibatnya beliau menjadi buta di umur yang muda. Dari itu dia belajar menjadi phsio theraphy dan membuat klinik nya di rumah. Katanya ketuanya/house mastersnya adalah seorang yang terkenal - seorang lagenda dizaman perang dulu Spencer Chapman. Sekarang physio tersebut berumur didalam  linkungan lewat 80 an. Tapi masih kuat dan tegap dan tidak bongkok.
Antara nasihatnya:
Dia juga menasihatkan supaya cuba duduk bersila setiap hari. Dengan ini urat dan otot kita tidak keras dan cepat dan mudah kena buat hip replacement bila dilanjut usia nanti.Dia sebut sitting like a buddha. Bila ditunjukkan cara kita kena duduk rupa rupanya duduk tegak sambil bersila.

Cadangannya untuk yg ada sakit dan lama tidak boleh duduk bersila mengambil buku yellow pages telephone directories yang tebal  kemudian duduk diatasnya. dan cuba bersila. buat setiap hari beberapa ketika. Kemudian siat beberapa muka selepas duduk bersila.
Bila kehabisan mukasurat  kita akan boleh bersila seperti biasa semula. Maksudnya  selepas beberapa ketika untuk yang tidak boleh bersila akan boleh duduk bersila tanpa rasa sakit kerana setiap hari muscle otot di peha dan dijoint punggung telah di kendurkan dan lembut maka mudah untuk duduk bersila.

Nanti akan saya tunjukkan cara senaman yang lain diajarnya. Saya panggil senaman kucing/harimau.Dia mengkaji cara haiwan stretching atau mengeliat  dan menggunakan cara itu untuk manusia lakukan.
Memang tidak boleh dinafikan memang banyak membantu tengkok, leher bahu dan upper dan lower back yang sakit.

itu next time. Tapi selamat mencuba yang diatas....

gambar diambil dari How  with thanks..

bawang

khasiatnya bawang

Kajian yang telah dijalankan keatas khasiat bawang menyatakan bawang amatlah elok untuk kesihatan. Kandungannya amat elok untuk merawat dan mengelakkan penyakit yang tertentu.
Ini artikel sahaja untuk dikongsi bersama. Tapi bila sakit pergilah buat ujian dan dapatkan rawatan serta jaga makan kita. Pastikan jangan lupa bersenam. Anak anak pastikan orang tua bersenam, kalau dia nak pergi shopping biarkan. Sekurang kurangnya dia berjalan dan bersenam dan menggerakkan otot dan menguatkan aliran darah serta aliran. Ajarlah anak anak memakan makanan berbawang dan masakan yang menggunakan kunyit.dan berempah..elok untuk mereka..

berbalik kepada cerita bawang - cara masakan kita suka makan bawang potong campur cili letak kicap, sambal cili bawang, air asam bawang campur cili perah asam limau sebagai cicah semuanya elok dan berkhasiat.
Jadi katanya  Bawangmerah  seperti sepupunya bawang  putih kaya dengan bahan berunsur semula jadi. Yang menjadikan ianya berasa lidas atau tajam serta memberikan bau dan rasa  adalah disebabkan kandungan sulfur. Kandungan sulfur ini mempunyai khasiat yang amat elok untuk kesihatan.

Bawang ini mengandungi propyl disuphide dan juga sangat kaya didalam chromium, mineral yang membantu sel bertindakbalas kepada insulin, vitamin C, dan jenis flavonoid yang paling berkesan diantaranya quercitin.


Merendahkan gula didalam darah
Semakin tinggi jumlah bawang dimakan, semakin rendaj tahap glukos dikesan semasa ujian berkaitan glukose dilakukanmelalui oral atau intravenous.Experiment dan ujian klinikal mendapat bukti yang allyl propyl disulfide yang memberi kesan untuk tindakbalas ini. allyl propyl disulfide ini merendahkan kandungan gula dengan meninggikan pengeluaran insulin.

 Allyl propyl disulfide melakukan proses yang sama dengan bersaing  dengan insulin didalam tubuh. Insulin ini juga adalah  disulphide. Allyl propyl disulfide meresap dibahagian hati dimana insulin tidak aktif. Disebabkan ini peningkatan jumlah insulin berlaku dan insulin memproses glukos kepad sel menyebabkan penurunan gula didalam darah.

Chromium - bawang adalah sumber chromium semulajadi - salah satu mineral utama didalam faktor penyebab glukos tolerant(GTF glucose tolerance factor). Molekul didalam chromium yang menggalakan sel bertindak balas secara positif dengan insulin.
Kajian klinikal untuk pesakit diabetik telah menunjukkan yang chromium boleh menurunkan tahap gula didalam darah, memperbaiki tahap GTF, merendahkan tahap insulin dan menurunkan jumlah cholestrool dan  tahap kolestrol triglyceride diwaktu yang sama meningkat kan tahap kolestrol yang elok HDL- good cholestrol levels
Chromium boleh berkurang dengan pengambilan gula halus dan bahan berunsur tepung putih(  refined sugars and white flour products) serta kurang bersenam.****
satu cawan bawang mentah mengandungi 20%jumlah keperluan harian untuk mendapat kesan dari  mineral ini.

kebaikan untuk kardio atau jantung:
Kegunaan bawang seperti sepupunya bawng putih telah disahkan dapat mengurangkan tahap kolestrol dan tekanan darah tinggi.Kedua dua fungsi ini dapat menolong menghalang atherosclerosis and diabetic heart disease dan merendahkan risiko serangan sakit jantung atau stroke.
Kesan khasiat bawang ini adalah kerana kandungan sulfur didalam bawng, chromium dan vitamin B6 yang dapat menghalang serangan sakit jantung dengan merendahkan tahap homocysteine dimana homocysteine juga adalah satu penyebab besar serangan jantung dan stroke.
Bawang telah di uji dan di sahkan sebagai salah satu sayuran didalam jumlah jenis sayur dan buah buahan yang apat membantu kepada penurunan yang tinggi kepada risiko sakit jantung melalui system kajian analisa yang sangat mendalam didalam 7 kajian prospek. Didalam 100,00o individu yang mengambil bahagian didalam kajian ini, mereka yang memakan nakanan seperti bawang, teh, apples dan brokoli - paling kaya dengan khasiat flavonoids - mendapat 20 peratus penurunan didalam risiko sakit jantung.
Untuk kesihatan  Gastrointestinal
Pengambilan bawang seminima satu atau 2  setiap minggu dikatakan dapat merendahkan risiko mendapat kolon kanser. Bawang mengandungi jumlah flavonoid yang paling dikaji adalah quercitin telah ditunjuk menghentikan perkembangan kanser kolon.
Ianya juga melindungi bahan yang melindungi sel di kolon yang disebabkan oleh penyebab kanser.
Selain cara memasak perlu diambil kira, memasak daging dengan bawang mungkin dapat merendahkan jumlah karsinogen dihasilkan bila memasak daging menggunakan bahan api yang kuat.


Quercitin- adalah antioksidant didalam bawng, curcumin -  jenis jintan - dikenali sebagai phytonutrient terdapat didalam kunyit dan kari. Bahan ini juga disebut boleh merendahkan saiz dan jenis lesion sebelum pra kanser didalam usus manusia- seperti dicadangkan oleh jurnal Klinikal Gasteroenterology dan Hepatology.
Kajian keatas 5 pesakit yang ada sejarah pra kanser polips didalam perut dikenali  familial adenomatous polyposis (FAP) diberi rawatan yang regular  dengan doses dari curcumin dan quercetin selama lebih dari 5 bulan. Kajian tersebut menunjukkan purata jumlah pengurangan polip turun 60.4 peratus dan purata saiz polip turun 50.9 peratus.

FAP selalunya satu penyakit yang ada didalam keluarga yang bermula dengan pertumbuhan polips (seperti kolorektal adenomas) dan seterusnya menjadi kolon kanser. NSAID seperti nonsteroidal anti inflammatory drugs  seperti aspirin dan ibuprofen untuk merawat pesakit denga masalah ini tetapi ubatan seperti ini menghasil kesan sampingan menurut ketua penyelidik Francis M. Giardiello, M.D., at the Division of Gastroenterology, Johns Hopkins University.
Kajian Sebelum ini terhadap populasi yang mengambil kari dan juga kajian berunsurkan haiwan telah mencadangkan dengan kuatnya bahwa curcumin didalam kunyit salah satu bahan masakan dan kandungan didalam kari mempunyai kesan yang kuat dan berkesan terhadap rawatan kanser di kolon.
Begitu juga dengan quercetin, an anti-oxidant flavonoid found in a variety of foods including onions, green tea and apple,telah menunjukkan halangan pertumbuhan sel kanser di kolon.

Didalam kajian ini penurunan jumlah polip dikaji dalam tempoh 5  keatas 4 dari 5 pesakit dan 4 dari 4 pesakit selama 6 bulan.
Setiap pesakit diberi curcumin (480 mg) and quercetin (20 mg) orally 3 x sehari selama 6bulan. Sungguh pun jumlah quercetin adalahdidalam jumlah yang dimakan harian, curcumin yang diberi diberi adalah tinggi dari jumlah diet kerana kunyit hanya mengandungi purata 3-5 peratus curcumin bagi setiap berat.
Walau pemakanan harian   kari dan bawang adalah tidak meninggal  kesan dramatik tapi kesan yang di hasilkan didalam kajian ini jelas menunjukkan bahwa penggunaan bawang yang liberal dan kunyit didalam kajian ini dapat membantu memainkan peranan yang melindungi dari perkembangan kolorektal kanser.





Bawang dan bawang putih sebagai perlindungan dari pelbagai jenis kanser
Dengan menjadikan bawang dan bawang putih sebagai dari bahan asas didalam pemakanan yang sihat secara menyeluruh dapat merendahkan risiko beberapa jenis kanser secara amnya.

( large data set of case-control studies from Southern European populations (Galeone C, Pelucchi C et al, American Journal of Clinical Nutrition).
Study participants consuming the most onions showed an 84% reduced risk for cancer of the oral cavity and pharynx, 88% reduced risk for esophageal cancer, 56% reduced risk for colorectal cancer, 83% reduced risk for laryngeal cancer, 25% reduced risk for breast cancer, 73% reduced risk for ovarian cancer, 71% reduced risk for prostate cancer, and 38% reduced risk for renal cell cancer, compared to those eating the least onions. Similarly, those eating the most garlic had a 39% reduced risk for cancer of the oral cavity and pharynx, 57% reduced risk for esophageal cancer, 26% reduced risk for colorectal cancer, 44% reduced risk for laryngeal cancer, 10% reduced risk for breast cancer, 22% reduced risk for ovarian cancer, 19% reduced risk for prostate cancer, and 31% reduced risk for renal cell cancer, compared to those eating the least garlic.


Bawang sebagai makanan yaang dapat melindung dari kanser ovari

Research calculating flavonoid intake in 66,940 women enrolled in the Nurses Health Study between 1984 and 2002 revealed that women whose diets provided the most kaempferol had a 40% reduction in risk of ovarian cancer, compared to women eating the least kaempferol-rich foods. In addition to onions, foods richest in kaempferol include tea (nonherbal), broccoli, curly kale, leeks, spinach, and blueberries.



A significant 34% reduction in ovarian cancer risk was also seen in women with the highest intake of the flavone luteolin (found in citrus). Int J Cancer. 2007 Apr 30; Am J Clin Nutr. 2004 May;79(5):727-47.



Boost Bone Health



Milk isn't the only food that boosts bone health. Onions also help maintain healthy bones, suggests a study published in the Journal of Agricultural and Food Chemistry.

A compound newly identified in onions with the long complex name of gamma-L-glutamyl-trans-S-1-propenyl-L-cysteine sulfoxide, GPCS, for short, inhibits the activity of osteoclasts (the cells that break down bone). The more GPCS given in this animal study, the more the bone resorptive (breakdown) action of osteoclasts was inhibited.



Onions may be especially beneficial for women, who are at increased risk for osteoporosis as they go through menopause. Fosamax (Alendronate), the drug typically prescribed to prevent excessive bone loss, works in a similar manner, by destroying osteoclasts, so they do not break down bone. Potential negative side effects of Fosamax include irritation of the upper gastrointestinal mucosa, acid regurgitation, esophageal ulcers and erosions. Potential negative side effects of eating onions: onion breath.



Anti-Inflammatory and Anti-Bacterial Activity



Several anti-inflammatory agents in onions render them helpful in reducing the severity of symptoms associated with inflammatory conditions such as the pain and swelling of osteo- and rheumatoid arthritis, the allergic inflammatory response of asthma, and the respiratory congestion associated with the common cold. Both onions and garlic contain compounds that inhibit lipoxygenase and cyclooxygenase (the enzymes that generate inflammatory prostaglandins and thromboxanes), thus markedly reducing inflammation. Onions' anti-inflammatory effects are due not only to their vitamin C and quercitin, but to other active components called isothiocyanates. These compounds work synergistically to spell relief from inflammation. In addition, quercitin and other flavonoids found in onions work with vitamin C to help kill harmful bacteria, making onions an especially good addition to soups and stews during cold and flu season.
















Onions, raw


1.00 cup equals 160.00 grams     60.80 calories    

Nutrient Amount DV             %) NutrientDensity           World's Healthiest           Foods Rating

chromium                                     24.80 mcg                              20.7 6.1                                very good


vitamin  C                                 10.24 mg                                  17.1 5.1                                  very good


dietary fiber                               2.88 g                                      11.5 3.4                                    very good


manganese                                  0.22 mg                                 11.0 3.3                                            good


molybdenum                                 8.00 mcg                               10.7 3.2                                         good


vitamin B6 (pyridoxine)                   0.19 mg                               9.5 2.8                                          good


tryptophan                                  0.03 g                                     9.4 2.8                                           good


folate                                         30.40 mcg                                7.6 2.3                                          good


potassium                                  251.20 mg                                 7.2 2.1                                          good


phosphorus                                52.80 mg                                  5.3 1.6                                          good


copper                                       0.10 mg                                   5.0 1.5                                           good

World's Healthiest


Foods Rating                                                           Rule

excellent                               DV>=75% OR Density>=7.6 AND DV>=10%


very good                           DV>=50% OR Density>=3.4 AND DV>=5%


good                                   DV>=25% OR Density>=1.5 AND DV>=2.5%







In-Depth Nutritional Profile for Onions



References



Ali M, Thomson M, Afzal M. Garlic and onions: their effect on eicosanoid metabolism and its clinical relevance. Prostaglandins Leukot Essent Fatty Acids. 2000 Feb;62(2):55-73. Review 2000.

Augusti KT. Therapeutic values of onion (Allium cepa L.) and garlic (Allium sativum L.). Indian J Exp Biol. 1996 Jul;34(7):634-40. Review 1996.

Challier B, Perarnau JM, Viel JF. Garlic, onion and cereal fibre as protective factors for breast cancer: a French case-control study. Eur J Epidemiol 1998 Dec;14(8):737-47 1998. PMID:13640.

Cruz-Correa M, Shoskes DA, Sanchez P, Zhao R, Hylind LM, Wexner SD, Giardiello FM. Combination treatment with curcumin and quercetin of adenomas in familial adenomatous polyposis. i>Clin Gastroenterol Hepatol. 2006 Aug;4(8):1035-8. Epub 2006 Jun 6. 2006. PMID:16757216.

Dorant E, van den Brandt PA, Goldbohm RA. A prospective cohort study on the relationship between onion and leek consumption, garlic supplement use and the risk of colorectal carcinoma in The Netherlands. Carcinogenesis 1996 Mar;17(3):477-84 1996. PMID:13660.

Dorsch W, Ettl M, Hein G, et al. Antiasthmatic effects of onions. Inhibition of platelet-activating factor-induced bronchial obstruction by onion oils. Int Arch Allergy Appl Immunol. 1987;82(3-4):535-6 1987.

Ensminger AH, Ensminger, ME, Kondale JE, Robson JRK. Foods & Nutriton Encyclopedia. Pegus Press, Clovis, California 1983.

Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition Encyclopedia. Clovis, California: Pegus Press; 1986 1986. PMID:15210.

Fortin, Francois, Editorial Director. The Visual Foods Encyclopedia. Macmillan, New York 1996.

Fukushima S, Takada N, Hori T, Wanibuchi H. Cancer prevention by organosulfur compounds from garlic and onion. J Cell Biochem Suppl 1997;27:100-5 1997. PMID:13650.

Galeone C, Pelucchi C, Levi F, Negri E, Franceschi S, Talamini R, Giacosa A, La Vecchia C. Onion and garlic use and human cancer. Am J Clin Nutr. 2006 Nov;84(5):1027-32. 2006. PMID:17093154.

Gates MA, Tworoger SS, Hecht JL, De Vivo I, Rosner B, Hankinson SE. A prospective study of dietary flavonoid intake and incidence of epithelial ovarian cancer. Int J Cancer. 2007 Apr 30; [Epub ahead of print] 2007. PMID:17471564.

Gee JM, Hara HT. Suppression of Intestinal Crypt Cell Proliferation and Aberrant Crypt Foci by Dietary Quercetin in Rats. Nutr Cancer 2002;43(2):121-126 2002.

Grieve M. A Modern Herbal. Dover Publications, New York 1971.

Huxley RR, Neil HAW. The relation between dietary flavonol intake and coronary heart disease mortality: a meta-analysis of prospective cohort studies,. European Journal of Clinical Nutrition (2003) 57, 904-908. 2003.

Manach C, Scalbert A, Morand C, Rémésy C, Jiménez L. Polyphenols: food sources and bioavailability. Am J Clin Nutr. 2004 May;79(5):727-47. 2004. PMID:15113710.

Moon JH, Nakata R, Oshima S, et al. Accumulation of quercetin conjugates in blood plasma after the short-term ingestion of onion by women. Am J Physiol Regul Integr Comp Physiol. 2000 Aug;279(2):R461-7 2000.

Riley DM, Bianchini F, Vainio H. Allium vegetables and organosulfur compounds: do they help prevent cancer. Environ Health Perspect 2001 Sep;109(9):893-902 2001. PMID:13600.

Sheela CG, Kumud K, Augusti KT. Anti-diabetic effects of onion and garlic sulfoxide amino acids in rats. Planta Med. 1995 Aug;61(4):356-7 1995.

Vanderhoek J, Makheja A, Bailey J. Inhibition of fatty acid lipoxygenases by onion and garlic oils: Evidence for the mechanism by which these oils inhibit platelet aggregation. Bioch Pharmacol 29 (1980):3169-73 1980.

Wagner H, Dorsch W, Bayer T, et al. Antiasthmatic effects of onions: inhibition of 5-lipoxygenase and cyclooxygenase in vitro by thiosulfinates and "Cepaenes". Prostaglandins Leukot Essent Fatty Acids. 1990 Jan;39(1):59-62 1990.

Wetli HA, Brenneisen R, Tschudi I, Langos M, Bigler P, Sprang T, Schurch S, Muhlbauer RC. A gamma-Glutamyl Peptide Isolated from Onion (Allium cepa L.) by Bioassay-Guided Fractionation Inhibits Resorption Activity of Osteoclasts. J Agric Food Chem. 2005 May 4;53(9):3408-3414. 2005. PMID:15853380.

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Yang J, Meyers KJ, van der Heide J, Liu RH. Varietal Differences in Phenolic Content and Antioxidant and Antiproliferative Activities of Onions. J Agric Food Chem. 2004 Nov 3;52(22):6787-6793. 2004. PMID:15506817.

Acknowlege:Article/Taken data from WH FOOD see references.

almond atau buah badam

makanan dan rahsianya..

Saya ada terbaca perubatan alternative ada menyebut khasiat almond atau buah badam.
Di antaranya menyebut menyuruh memakan buah badam 2sebiji dua sehari.. yang sudah direndam dengan air semalaman. Khasiatnya untuk orang perempuan. Jika saya jumpa lagi artikle tersbut akan saya letak disini.

Dibawah penyelidikan barat menyatakan khasiat makan buah badam elok untuk mengelakkan kencing manis dan sakit jantung.

Selain dari itu artickle yang dibawah diambil dari reuters nws menyebut semua makanan secara amnya mengandungi bahan kimia, semulajadi atau yang diproses.  Detox adalah bahan syarikat untuk menjual. Badan kita mengeluarkan bahan buangan tanpa perlu menggunakan campuran bahan yang mahal dan makanan yg dijual berjenama detox.


Jadinya kita jangan perlu terikut ikut. Kalau nak cepatkan proses perkumuhan, tu buat lah cara yang paling simple dan mudah- buat jus berserat tinggi seperti celery dan carot dan sebagainya.. kemudian makan lah banyak sayur berdaun dan minum air kosong banyak banyak.. banyak buang air besar dan air kencing, banyaklah bahan buangan. Disamping itu kenalah bergerak beraktiviti mengeluarkan peluh dan exercise. Jadi Bahan yang berserat tinggi tadi pasti akan keluar menjadi bahan buangan...
Tenaga dan badan yang sihat datang dari makanan dan beriadah - tiada jalan mudah.

Makan lah dengan berpatutan sementara boleh makan. jika kita lanyak badan kita(abuse) dan tidak beriadah, esok bila organ dan rosak atau tidak boleh berfungsi langsung kita tidak boleh makan. Lama kelamaan langsung tidak boleh makan...banyak pantang larang kerana badan tidak berupaya nak proses...


==================================================

Article dibawah diambil dari dma1l with thanks

::Eating almonds could help prevent diabetes and heart disease, say scientists:;



::Eating almonds could help prevent diabetes and heart disease, according to a study.


Researchers found that incorporating the nuts into our diets may help treat type 2 diabetes, which accounts for 90 to 95 per cent of all cases.

As well as combating the condition, linked to obesity and physical inactivity, it could tackle cardiovascular disease, said the report published in the Journal of the American College of Nutrition.

Diabetics have a shortage of insulin or a decreased ability to use the hormone that allows glucose to enter cells and be converted to energy. When diabetes is not controlled, glucose and fats remain in the blood and over time, damage vital organs.

The study found that a diet rich in almonds may help improve insulin sensitivity and decrease LDL-cholesterol levels in those with pre-diabetes, a condition in which people have blood glucose levels higher than normal but not high enough to be classified as diabetes.

The study – conducted at the University of Medicine and Dentistry of New Jersey – looked at the effects of consuming an almond-enriched diet on 65 adults with pre-diabetes.

The group on the almond-enriched diet showed greater improvements in insulin sensitivity and significant reductions in LDL-cholesterol compared with the nut-free group.

Lead researcher Dr Michelle Wien said: ‘It is promising for those with risk factors for chronic diseases, such as type 2 diabetes and cardiovascular disease that dietary changes may help to improve factors that play a potential role in the disease development.’

An estimated 55 million people in Europe have been diagnosed with diabetes.::


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article taken from reuter on yahoo news written by Kate Kelland:

"Science campaigners laid bare some of the most dubious celebrity-endorsed health tips on Wednesday, rubbishing ideas such as reabsorbing sperm and wearing silicone bracelets to boost energy".


:In an annual list of what it sees as the year's worst abuses against science, the Sense About Science (SAS) campaign group debunked diet and exercise suggestions made by actors, pop stars and others in the public eye in an effort "to help the celebrities realize where they are going wrong and to help the public make sense of celebrity claims."




In the health and fitness section, SAS noted that soccer player David Beckham and Prince William's fiancee Kate Middleton have both been spotted wearing hologram-embedded silicone bracelets which makers claim can improve energy and fitness.



It also listed a diet reportedly used by supermodel Naomi Campbell and actors Ashton Kutcher and Demi Moore in which followers survive on maple syrup, lemon and pepper alone for up to two weeks. Campbell told U.S. TV host Oprah Winfrey in an interview in May: "It's good to clean out your body once in a while."



But SAS said in a statement: "Many of these claims promote theories, therapies and campaigns that make no scientific sense."



Pop star Sarah Harding told Now magazine in April that she crumbles charcoal over her food, saying: "It's doesn't taste of anything and apparently absorbs all the bad damaging stuff in the body."



Dr John Elmsley, a chemical scientist and writer asked by SAS to comment on this idea, said charcoal is known to absorb toxic molecules when used in gas masks and sewage treatment, but is "unnecessary when it comes to diet become the body is already quite capable of removing any 'bad damaging stuff'."



One of the highlights for SAS was a tip from cage fighter Alex Reid, who told The Sun tabloid newspaper in April that he "reabsorbs" his sperm to prepare for a big fight.



"It's actually very good for a man to have unprotected sex as long as he doesn't ejaculate. Because I believe that all that semen has a lot of nutrition. A tablespoon of semen has your equivalent of steak, eggs, lemons and oranges. I am reabsorbing it into my body and it makes me go raaaaahh," he said.



John Aplin, a reproductive research scientist at the University of Manchester, said sperm cannot be reabsorbed once they have formed in the testes. "In fact sperm die after a few days, and the nutritional content of the ejaculate is really rather small," he said in a comment on the SAS list.




"To try and counter the effects of some of the wildest health and fitness tips, SAS published its own "easy-to-remember pointers for celebrity commentators":-






* Nothing is chemical-free: everything is made of chemicals, it's just a case of which ones






* Detox is a marketing myth: our body does it without pricey potions and detox diets



* There's no need to boost: bodily functions occur without boosting



* Energy and fitness come from...food and exercise: there are no shortcuts.

untuk jantung etc

benda bahan atau vitamin yang elok untuk jantung

Saya hairan kenapa lah benda benda berupa seperti dibawah atau bahan untek kesihatan  ini mahal sangat di Malaysia. Jika ada dijual oleh pengeluar tempatan ianya berharga beratus ratus ringgit..Padahalnya benda ada terjual sebagai individu supplement di pharmacy dan sebagainya.Ataupun benda ini bukanlah satu benda baru, atau terbaru kerana di luar negara ianya dijual dengan harga yang sangat murah dan berpatutan..dan masih di kawal selia dengan pihak berkuasa..maka standard quality bukan lah satu isu..
Patutlah yang mengeluar atau menjualnya di Malaysia boleh jadi kaya raya..kalau dinegara luar harga nya tidak mencapai ratusan ringggit sebotol vitamin atau sebungkus vitamin..Saya rasa kita semua boleh sihat jika kita beli supplement utama seperti cod liver oil atau omega 3 oil sebagai permulaan.
Saya tengok Q10 diluar negara boleh untuk makan sebulan dalam harga rm 48kadang kala lebih rendah bila mereka buat offer... Saya terjumpa Q10 dijual oleh pengeluar orang Malaysia didalam harga tidak kurang rm dua ratus lebih. Mak oi..ini bukan nak menggalakkkan..tapi nak mencekik darah..manalah org Malaysia nak hidup sihat kalau dapat benda yang dianggap asas sahaja dah mencecah ratusan ringgit. Bukan ke elok di keluarkan produk secara besar besar dan menjual di semua farmasi dengan harga yang orang ramai mampu membelinya? Ini harganya sekotak boleh beli blender sebiji, dah pergi pasar  beli sayur sebungkus boleh tahan seminggu, baki duit masih boleh beli lagi karot ke tomato ke, beet root untuk buat jus.
Sekarang ini dengan advance internet carilah  informasi yang dapat memudahkan dan membantu kita, supaya kita ada pilihan.. yang terbaik serta alternatif.
Tujuan  saya meletak posting ini untuk berkongsi informasi..supaya yang membacanya ada tahu..ada alternatif yang lebihmurah..
Yang selalunya sakit ada masalah jantung kebanyakkanya org berumur, yang pencen mana lah cukup duit  nak beli benda semahal itu.. Anak anak pun takkan mampu melainkan anak anak mereka kaya raya.


Ini diambil dari ruangan kesihatan untuk dikongsi bersama supaya anda boleh membeli alternative yang lebih murah. Selalunya benda benda yang sama di package dan bungkus atau proses menjadi satu benda atau nama dimana orang ramai seperti kita terus membeli tanpa memikirkan ada lagi pilihan bagi yang tidak mampu ..yang lebih murah..
Artikel didalam bahasa Inggeris.
Your heart is a muscle that pumps blood through a system of arteries and capillaries to supply every organ in the body with blood. Supplements such as those containing omega 3 essential fatty acids have been shown to help maintain a healthy heart and blood vessels


Dibawah adalahh senarai vitamin dan suplemen tambahan untuk kesihatan jantung secara amnya..

Garlic Tablets 1200mg - Odour-controlled  One tablet a day.


For a healthy heart.

High strength odour-controlled garlic tablets, standardised to contain the active ingredient allicin which can help to lower cholesterol, reduce blood stickiness and maintain a healthy heart.



The garlic 'Allium Sativum', is related to the onion and other plants in the genus Allium. The bulb has been used for thousands of years for its therapeutic powers; in fact it has been cultivated for over 5,000 years in the Middle East.



Research suggests that garlic can help to maintain a healthy heart by helping to lower total cholesterol levels and reduce platelet aggregation in the blood which can contribute to heart disease, as well as helping to lower blood pressure. It is also thought to help maintain the body's immune defence system, which is why it's a traditional remedy for colds and flu.



An intact garlic clove contains an odourless sulphur compound called Alliin. It is only as you crush or cut a garlic clove that Alliin comes into contact with an enzyme called Alliinase, to form Allicin, the chemical thought to be responsible for the beneficial effects of garlic.



Healthspan´s garlic tablets are odour controlled to help prevent reflux and standardised to provide a high, naturally absorbed, Allicin yield. Each tablet contains the equivalent of 1200mg of fresh garlic bulb.

Folic Acid Tablets 400mcg

One tablet daily with food.
For a healthy pregnancy and heart.

Folic Acid helps maintain a healthy heart and helps to prevent neural tube defects in pregnancy.



Essential for the manufacture and maintenance of new cells, folic acid is recommended during the early stages of pregnancy. It is necessary for the normal structure of the neural tube in developing embryos, thus reducing the chances of neural tube defects such as spina bifida.

Recent research also shows that 400mcg of Folic Acid a day can help to maintain a healthy heart by lowering homocysteine levels' in the blood, a recently identified risk factor for heart disease and strokes.



Folic Acid, also known as Vitamin B9, is one of the Vitamin B complex.

It is found naturally in beans, leafy green vegetables, citrus fruits, beetroot, wheat germ and meat.




Each of Healthspan´s 400mcg Folic Acid tablet represents 200% recommended daily allowance of folic acid, the recommended dose if you are trying to conceive or are already in the early months of pregnancy.


One-a-Day High Strength Omega 3Typical Values Per Capsule:


Concentrated fish oil...............1,000mg

Providing

Total Omega 3 Fatty Acids......600mg

Of which DHA.............................276 mg

And EPA......................................220 mg



Concentrated Fish Oil, Fish Gelatin, Glycerin - of vegetable origin. 1,000mg a capsule..

1 capsule daily




This one-a-day version of our popular Opti-Omega 3 provides a highly concentrated and purified form of Omega 3. The letters TG stand for "triglyceride". This is the purest, most bio-available ("body- ready") form of Omega 3 essential fatty acids that you can buy.



The oil used provides particularly high levels of the essential fatty acids DHA and EPA which are especially important in maintaining optimal brain, heart and joint health.



Our oil is double-distilled using our patented filter-pure technology - this removes saturated fats, cholesterol and pollutants, such as heavy metals, dioxins and PCBs to a level lower than that found in fresh fish. Opti-Omega 3 is also odour-neutralised to reduce reflux.



One 1,000mg capsule provides 600mg total omega 3, including 276mg DHA and 220mg EPA.

Nutritional:


Concentrated fish oil...............1,000mg

Providing

Total Omega 3 Fatty Acids......600mg

Of which DHA.............................276 mg

And EPA......................................220 mg


Co-enzyme Q10 High Strength One-a-day 100mg capsules

Per capsule: Co-enzyme Q10 – 100mg
High strength antioxidant.
Ingredients:
Sunflower Oil, Co-enzyme Q10, Glyceryl Monostearate, Capsule Shell: Tapioca Starch, Plasticisers (Sorbitol, Maltitol Syrup, Glycerol), Colour (Iron Oxide Red, Iron Oxide Black), Carnauba Wax. Co-enzyme Q10 is a naturally occurring antioxidant that is present in all cells and is highly concentrated in the energy-intensive cells of the heart. It also plays a key role in the release of cellular energy, speeding up the metabolic process by helping to convert food into energy. As we age, the natural levels of co-enzyme Q10 in our cells fall, reducing the amount of energy that the cells receive and affecting their functionality.



If you are among the millions of people that are prescribed statins you will be at risk of co-enzyme Q10 deficiency, so a supplemented intake of at least 100mg is widely recommended.


Specially formulated by Healthspan’s nutritionists, each one-a-day capsule provides 100mg of Co-Q10 – a high level of Co-enzyme Q10 is recommended by nutrition experts to optimise the energy production of cells. It is best taken with food to improve absorption as it is fat soluble.
Q10 ADALAH ANTIOKSIDANT.

LAIN LAIN sayur YANG BERKAITAN DGN Q10 yg fungsinya sebagai anti oksidant adalah: green tea extrak,tomato lycopene, dan segala sayuran merah, orange pekat seperti carrot pun mengandungi bahan lycopene. Maka jika benda benda Q10 diatas sgt mahal di Malaysia..buat lah sendiri seperti carrot juice, celery juice,beetroot juice... tomato jjuice, dan makan sayur yang berunsurkan anti oksidant.Kalau mahal sangatlah Q10 DI Malaysia  tu buatlah juice sendiri dari carrot juice , celery juice,tomato atau beetroot juice. Itu adalah yang terbaik kerana Q10 yg dihasilkandan  dijual adalah dari bahan makanan yg diproseskan menjadi serbuk atau kapsul dan memudahkan..itu saja..
Pergi pasar beli Karot sekilo simpan dalam peti ais. Blend tiap hari minum waktu itu juga supaya khasiat tidak hilang.Sayuran inilah yang menghasilkan Q10.

If you are taking any prescribed medication or have any medical conditions always consult your doctor or pharmacist before taking vitamins or supplements. Keep out of sight and reach of young children. Do not exceed stated recommended intake. This food supplement is not intended to replace a well-balanced diet. Store in a cool dry place.

 
250mg of standardised natural tomato extract providing 15mg of Lycopene
Ingredient inthe capsule:
Lycopene, Sunflower Oil, RRR-Alpha-Tocopherol,


Capsule Shell: Modified Starch (of vegetable origin), Sorbitol Syrup, Glycerol, Glycerol Monostearate, Ferric Oxide Red, Ferric Oxide Black).
Natural tomato extract.


A powerful natural anti-ageing antioxidant extracted from tomatoes, Lycopene can help to protect the skin from photo-ageing, as well as helping to maintain a healthy prostate.



Found naturally in tomatoes, Lycopene is a powerful antioxidant that helps to 'mop up' cell damaging free radical molecules that are thought to be the underlying cause of ageing.



This Healthspan formulation is made from non-GMO tomatoes, especially selected for their high levels of Lycopene. Our patented extraction process protects the active constituents, delivering a high quality extract rich in a range of active tomato phytonutrients. These 'super strength' gelatin-free capsules contain 15mg of natural lycopene, are additive-free and are suitable for vegetarians.

Cod Liver Oil Capsule with Evening Primrose Oil.:

Essential Omega fatty acid.
The perfect combination of Cod Liver Oil and evening primrose oil for heart, joint and brain health together with a healthy hormone balance.
Cod Liver Oil contains the Omega 3 fatty acids DHA and EPA which are vital in helping to maintain supple and flexible joints, as well as a healthy heart and circulation. Evening Primrose Oil contains the important fatty acid GLA (Gamma Linolenic Acid) which is needed by the body for the manufacture of certain hormone-like substances called prostaglandins. These substances have beneficial regulatory effects on the immune system, circulation and the menstrual cycle. Their purpose is to help control and regulate cell growth and to maintain hormonal balance. GLA also helps to maintain healthy skin.


Each Cod Liver Oil and Evening Primrose Oil combined capsule contains 59mg of EPA, 82mg of DHA and 29.7mg of GLA. Healthspan capsules also contain Vitamin A, vital for healthy skin, hair and nails, Vitamin D to help maintain healthy bones and teeth, and Vitamin E is added for its antioxidant properties.


Typical values per capsule:


Omega 3 Enriched Pure Icelandic Cod Liver Oil - 670mg


of which DHA - 80mg


and EPA - 60mg


Total Omega 3 - 150mg

Evening Primrose Oil - 330mg

of which GLA - 30mg
Vitamin A - 135mcg
Vitamin D3 - 1.45mcg
Natural Vitamin E - 0.81mg
Cod Liver Oil, Evening Primrose Oil (Cold Pressed), Capsule Shell (Fish Gelatin, Glycerin - of vegetable origin) Natural Source Vitamin E.


One capsule daily with food.
If you are taking any prescribed medication or have any medical conditions always consult your doctor or pharmacist before taking vitamins or supplements. Keep out of sight and reach of young children. Do not exceed stated recommended intake. This food supplement is not intended to replace a well-balanced diet.


Vitamin E Capsules 400iu - a natural antioxidant & anti-ageing boost



Per Capsule:Per Capsule:


268mg of natural sourced Vitamin E which is equivalent to 400iu (1mg of natural vitamin E is equivalent 1.491iu) representing 2,680% of RDA.
D-Alpha Tocopherol (also known as RRR-Alpha- Tocopherol), Capsule shell: Modified starch - of vegetable origin, Glycerol, Acidity regulator: Disodium Phosphate, Gelling agent: Carageenan.

One capsule a day with food.
268mg of natural sourced Vitamin E which is equivalent to 400iu (1mg of natural vitamin E is equivalent 1.491iu) representing 2,680% of RDA.

A powerful natural antioxidant:
Natural source Vitamin E to ensure maximum bioavailability to help protect against cell damaging 'free radical' molecules.
Natural Vitamin E is a powerful natural Antioxidant whose form is easily destroyed by canning and freezing. Antioxidants help protect against cell damage from reactive molecules in our bodies known as 'Free Radicals'. These arise from exposure to all manner of pollutants, as well as being normal bodily by-products. Current research in the USA suggests that a daily dose of 400iu (as provided here) could also help maintain a healthy heart, blood vessels and healthy skin.

Healthspan's Natural Vitamin E is made wholly from vegetable oils. The Synthetic form is called DL-alpha tocopherol and is the one most commonly found in the shops. This is because the raw material is much cheaper than natural source, but it's also quite different. It is synthesised from by-products of the petrochemical industry. So, check labels to find out which it is before you buy. If it doesn't say natural or natural source on the label it probably isn't. Remember 'D' is good, 'DL' is less good! Healthspan's Natural Vitamin E is now in a Gelatin Free capsule, so there really is no healthier Vitamin E that you can buy. It's also available from Healthspan at a fraction of the price you would pay in the High Street!


5 SUMBERTERBAIK ANTI OKSIDAN:

5 of the best antioxidants:

We all know we’re supposed to get our five-a-day but it is only recently that we are beginning to learn about the secret behind the health benefits of fruit and veg: antioxidants. But which should we go for to maximise the anti-ageing and health benefits? Here are five of the best to get you started.






1.Polyphenols

Berries fly past the competition to provide the highest levels of antioxidants of most foods, with cranberries, blueberries and blackberries packing the biggest punch. Both cranberries and blackberries contain high concentrations of polyphenols, an abundance of which are thought to exert anti-ageing effects such as helping to reduce the inflammatory affects of coronary artery disease and giving benefits to the immune system.

Try a pure concentrated cranberry tablet if you’d rather avoid the excessive or nasty sugar substitutes found in most cranberry drinks. ATAU

2.Lycopene

Ever wondered why tomatoes are red? It is actually the antioxidant carotenoid pigment, lycopene, which gives them their distinctive colour. Unlike other foods that can decrease in nutrient value during cooking, the heating of tomatoes actually increases the bio- availability of lycopene. It is the most powerful quencher of singlet oxygen, the free radical abundant in ultraviolet light that causes skin ageing, and as well as protecting against those UV rays, high intakes of lycopene have also been associated with the maintenance of a healthy prostate.


ATAU



3.Garlic

Garlic, although not the most fragrant of foods, is a treasure trove of B vitamins, minerals and, most importantly, flavonoids. Its active compound, allicin, responsible for its pungent aroma, is also thought to be accountable for its health-promoting properties. A natural anti-bacterial, it has been used for centuries to help fight the common cold but more recent research suggests that its antioxidant properties may help to keep the heart healthy by lowering cholesterol and reducing atherosclerosis.


ATAU:



4. Selenium

Brazil nuts are a naturally rich source of selenium (although the amount can vary depending on where they have been grown). The UK’s intake of this essential antioxidant mineral has fallen nearly 50% in the last 50 years and selenium deficiency has been linked as a cause of numerous health problems. The recommended daily intake is currently 75mcg per day for males and 60mcg per day for females and studies using selenium supplements indicate that selenium provides important antioxidant protection against the diseases of older age and may help to boost immunity.




ATAU:

5.Green tea

Green tea is laden with antioxidant flavonoids that help to prevent to oxidation of bad’ LDL cholesterol that can contribute to atherosclerosis. In fact, it is the oodles of green tea consumed in Asia that are thought to account for their lower incidence of heart disease. The green tea flavonoids, known as catechins, actually make up 30% of the weight of dry tea leaves and are one of the most potent natural plant antioxidants in the world.


akhirkata.. disebabkan bahan  yang elok atau mengandungi antioksidan ini boleh diperolehi dengan murah, kalau mahal sangat nak beli Q10 .. buat lah jus carrot, tomato, beetroot..
dan juga makan makanan yang sihat.. kawali intake pemakanan.
Tapi omega oil 3 and evening primrose oil tu harganya berpatutan dan boleh didapati di farmasi dan tidak semahalQ10.









http://www.myhealth.gov.my/myhealth/bm/dewasa_content.jsp?lang=dewasa&storyid=1154959046496&storymaster=1154959046496


http://pmr.penerangan.gov.my/index.php?option=com_content&view=article&id=522%3Ajantung-tiada-gantinya&catid=199%3Ainfo-ringkas&Itemid=4

http://www.bhf.org.uk/living-with-a-heart-condition/Default.aspx

http://nutriweb.org.my/publications/mjn003_2/mjn3n2_art2.pdf


http://www.yjm.org.my




 Diambil dari Utusab /ARKIB : 21/03/2010


Diet pesakit jantung





Mary Easaw John bersama kakitangannya yang terlibat dalam sesi demonstrasi masakan untuk diet di IJN, Jalan Tun Razak, Kuala Lumpur.



--------------------------------------------------------------------------------







KESEMPATAN 'berkampung' sekejap di Institut Jantung Negara (IJN) baru-baru ini membuatkan saya terfikir, betapa mudahnya menyediakan makanan berkhasiat untuk pesakit khususnya yang menghidap sakit jantung.



Jika sebelum ini ramai yang menganggap perkara ini rumit kerana golongan ini perlu disediakan menu lain, seharusnya persepsi ini diubah.



Seperti orang lain, mereka juga boleh makan koktel, acar dan puding.



Namun, penggunaan perisa seperti gula dan garam serta minyak dikurangkan. Hasilnya, makanan tetap enak dan sesuai untuk mereka yang inginkan diet sihat.



Menurut Pengurus Pengurusan Diet IJN, Mary Easaw John, pesakit jantung perlu mengadakan pelan pemakanan berkhasiat yang memberi tumpuan kepada sayur-sayuran, buah-buahan dan bijirin.



"Jauhi makanan yang mengandungi lemak buatan seperti snek dan makanan yang telah diproses, serta lemak tepu. Mulakan pelaburan kesihatan jantung pada umur muda dan nikmati masa tua yang bakal mendatang.



Pesakit juga tidak boleh pemakanan minyak serta pemakanan yang banyak lemak kerana ia boleh menyebabkan arteri tersumbat," ujarnya ketika majlis demonstrasi masak sempena Bulan Pemakanan IJN.



Penyumbang terbesar penyakit ini adalah aterosklerosis, di mana berlakunya penebalan kolesterol serta bahan berserat yang dikenali sebagai plak, di sepanjang dinding arteri.



Ini menyebabkan arteri tersumbat dan akhirnya mengehadkan aliran oksigen dan darah ke jantung serta otak anda.



Dalam kes-kes di mana jantung tiba-tiba menerima aliran darah yang tidak mencukupi, kesakitan pada dada serta serangan jantung yang lebih serius boleh berlaku.



Tambah Mary, pesakit juga perlu makan lebih sayur-sayuran dan mengurangkan makanan mengandungi karbohidrat seperti nasi dan roti. Ramai yang tidak mengetahui sayur dapat mencuci badan dan membuang toksik.


Selain pemakanan, pesakit perlu menjaga gaya hidup mereka.



Dengan godaan makanan segera serta hidangan berkalori tinggi, adalah amat penting bagi golongan muda mengamalkan gaya hidup lebih sihat bagi mengurangkan risiko peningkatan tahap kolestrol jahat.



Pertama sekali, teruskan pemeriksaan rutin bersama pakar perubatan anda. Mengetahui lebih awal bahagian kesihatan anda yang bermasalah dapat membantu mencegah penyakit serius dalam jangka masa panjang serta merancang satu pelan kesihatan yang boleh anda ikuti.



Senaman tetap serta aktiviti fizikal mampu memperbaiki kesihatan jantung serta mengawal berat badan anda. Malahan, senaman meningkatkan jumlah kolesterol baik dan membantu mengurangkan tekanan.



"Jika anda tidak mampu mengamalkan senaman secara tetap, anda mungkin mengambil sedikit masa untuk berjalan. Anda juga boleh menari," jelasnya.



Selain itu, ramai pesakit jantung yang tersalah anggap apabila merasakan mereka boleh makan apa sahaja selepas mengambil ubat-ubatan.



Jika keadaan ini berlaku, Mary berpendapat ubat tersebut sudah tentu tiada fungsi.



Sempena bulan pemakanan, IJN menyediakan perkhidmatan nasihat diet termasuk diet kaunseling, maklumat antara makanan dan penyakit serta panduan pemakanan sihat.



Bagi mereka yang berminat boleh menghubungi IJN, 03-26006596 atau e-mel info@ijn.com.my


Ditulis oleh:
- RABIATUL ADAWIYAH KOH ABDULLAH


Recommended nuttrient intake:
http://www.moh.gov.my/opencms/opencms/moh/rni.html

jenis penyakit etc:
http://www.infosihat.gov.my