Baru-baru ni kita baca di berita tentang obesiti di Malaysia.. fakta yang menakutkan.. ramainya rakyat Malaysia obese..
Petikan dari Berita Harian (2011/11/14)
Kadar obesiti di Malaysia tertinggi di kalangan negara ASEAN
KUALA LUMPUR: Malaysia menduduki tempat pertama di kalangan negara ASEAN dari segi paling ramai rakyatnya memiliki obesiti dan tempat keenam di kalangan negara Asia Pasifik, Dewan Rakyat diberitahu hari ini.Bila dah obese macam-macam penyakit datang.. kencing manis, darah tinggi, tinggi kolesterol dan juga sakit jantung
Petikan dari The Star (26 Sept 2010)
EACH year, about 17.5 million lives are claimed by the world’s largest killer – heart disease and stroke. In Malaysia, heart disease has been the number one killer for the past three decades. This statistic goes across the globe, making heart disease the most common cause of death worldwide.
Apakah solusi terbaik untuk mengelakkan obesiti dan sakit jantung... LIFESTYLE MODIFICATION.. UBAH GAYA HIDUP ANDA
1) Makan makanan yang sihat .. ingat, penyakit bermula dari perut.. di bawah adalah guideline diet yg saya ambil dari website University of Maryland Medical Centre
A healthy diet can help you lose any extra pounds. Even losing just 5 or 10 pounds may help lower your cholesterol. To eat a healthy diet:
- Cut down on saturated fats and trans fats. No more than 10% of your daily calories should come from saturated fat, and you should avoid trans fats completely. Based on data from 4 studies, it is estimated that a 2% increase in energy intake from trans fats increases the incidence of heart disease by 23%. Choose unsaturated fats, such as olive oil and canola oil, instead.
- Eat whole grains -- whole wheat bread and pasta, oatmeal, oat bran, and brown rice.
- Eat more fruits and vegetables, which are high in fiber and can help lower cholesterol levels. Studies show that plant based diets are associated with decreases in total cholesterol and LDL cholesterol of up to 15%.
- Limit cholesterol in your diet. The highest amounts are found in egg yolks, whole milk products, and organ meats.
- Eat fatty fish. The American Heart Association recommends that people eat at least 2 servings of fatty fish (such as salmon or herring) each week.
- Eat phytosterols and stanols found in nuts, seeds, vegetable oils, and fortified food products, such as orange juice, yogurt, margarine spreads, and salad dressing. Studies show that eating spreads enriched with phytosterols per day reduced total cholesterol by up to 11% and LDL cholesterol by up to 15%.
The American Heart Association (AHA) has developed dietary guidelines that help lower fat and cholesterol intake and reduce the risk of heart disease. The AHA does not recommend very low fat diets, because new research shows that people benefit from unsaturated ("good") fats, such as those found in olive oil, in their diet.
Many fad diets are popular, but they may not help you lose weight and keep it off -- and in some cases, they may not even be healthy. Any healthy diet will include a variety of foods. If a diet bans an entire food group (such as carbohydrates), it's probably not healthy.
For healthy eating, eat a balanced diet that emphasizes fruit and vegetables:
- Grains: 6 - 8 servings per day (half should be whole grains)
- Vegetables: 3 - 5 servings per day
- Fruits: 4 - 5 servings per day
- Fat free or low fat dairy: 2 - 3 servings per day
- Lean meat, poultry, seafood: 3 - 6 oz. per day (about the size of a deck of cards)
- Fats and oils: 2 - 3 tbsp. per day (use unsaturated fats such as olive oil or canola oil)
- Nuts, seeds, legumes: 3 - 5 servings per week
- Sweets, sugars: 5 or fewer servings per week (the fewer, the better)
In addition, the American Heart Association also recommends eating 2 servings of fatty fish (such as salmon, herring, or lake trout) per week; holding sodium (salt, including salt already added to food) to less than 2,400 mg per day; and limiting alcohol intake to 1 drink a day for women and 2 for men.
"Omega-3 fatty acids, found in fish oil -- There is good evidence that omega-3 fatty acids (namely EPA and DHA) found in fish oil can help prevent heart disease, lower blood pressure, and reduce the level of triglycerides (fats) in the blood."
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