Friday, 21 October 2011

Crispy fried chicken....emmm..yummmy....

Ada sesiapa yang tak suka makan ayam goreng??  Ayam goreng best bila digoreng garing bersama kulitnya.  Crunchy and tasty.  But... do you know that toooo much of kulit ayam can increase your cholesterol level??  Jangan ingat orang yang kurus tiada kolesterol dan orang yang gemuk banyak kolesterol...k.

So... what is cholesterol?  Cholesterol is a waxy substance like fat and it stays in the blood.  Cholesterol ni bukan macam fat yang boleh hilang apabila kita exercise.  Kalau perut buncit, atau peha besar, tu bukan disebabkan oleh cholesterol tapi itu adalah lemak.  Jangan salah paham...

Cholesterol is divided into HDL, LDL and triglycerides (TG).  HDL is so called good cholesterol in our body. LDL and TG merupakan cholesterol yang tak baik dan sekiranya terlalu banyak akan menyebabkan sakit jantung - atherosclerosis atau saluran jantung tersumbat.  Those who love to eat high fatty food especially saturated fat (lemak binatang contohnya sup ekor, kulit ayam, sup tulang, etc) has to watch out their diet.  This is because your LDL level will be high.

How to reduce or maintain our cholesterol to a normal range?

  • To have 3 main meals - breakfast, lunch and dinner.  Breakfast is a must because we need the energy to start to work in the morning.  Do not skip any of the meals.  Ni...ada pulak skip meals sebab nak diet... mana boleh...  If you skip meals you are doing more harm to your body.  Kalau nak cerita pasal skip meal ni...panjang sangat, so kita citer di blog lain k.  
  • Do not snacking in between meals.  Kalau tak perlu, jangan amik kudapan (snack).  Kita ni suka makan kacang-kacang, keropok kerepek dsb sebab kita suka mengunyah apabila boring.  Cuba elakkan.
  • Increase your intake of dietary fiber.  Makanlah sayur-sayuran dan buah-buahan.  Setiap meal make it compulsory mesti ada sayur.
  • Reduce your intake of oily and fatty food.  Kurangkan makanan yang bergoreng dan berlemak.  Bukan tak boleh tetapi kita kurangkan.  Kalau makan kulit ayam, kita buang kulitnya.  Emmmm....sayang yer sebab kulit tu lah yang sedap??? Tapi ingat kalau dah sakit, baru menyesal tak jaga makan.  Kalau makan masak lemak cili api.... peeergh...best.... tapi janganlah amik kuahnya banyak sangat.  Santan pun mengandungi saturated fat yang tinggi walaupun adalah dari kelapa.
  • Increase your physical activity.  Atau dalam erti kata lainnya....EXERCISE.   Alamak...ni lah yang susah nak buat...betul tak????  Kalau banyak berjalan semasa keje tu, bukan exercise.  Exercise ni mesti kita lakukan continuously for a minimum 30 minutes.  Buat keje rumah pun bukan lagi dikira exercise.  The best exercise yang senang is brisk walking for about 30 minutes.  Buat exercise ni dalam 3 - 4 kali seminggu.
  • Last but not least, sesapa yang merokok tu, quit smoking k. Merokok pun boleh menyebabkan cholesterol tinggi.......Jangan mare.....


So.... start to think about your body and health....love your heart  
LOVE YOUR HEART

Wednesday, 19 October 2011

Aaaarghh...!!!...Gout!

Who knows what gout is?  Siapa yang penah kena gout akan tahu betapa sakit dan seksanya.


First of all, gout is the crystallization of uric acid at the joints.  The uric acid is the waste product of PURINE which is one of the amino acids.  Some people have difficulty in excreting the excess uric acid and this will result in accumulation and crystallization of uric acid at the joints.

So... what are the sources of purine?  The followings are the sources of purines:

High purine content food:

  • Internal organ meat such as liver, heart, brain etc    
  • Anchovies
  • Mackerel
  • Herring
  • Broth
  • Minced meat
  • Patridge
  • Goose
  • Shrimp

Medium purine content of food:

  • Cauliflower
  • Asparagus
  • Mushroom
  • Spinach
  • All beans and seeds (termasuklah jering & petai... tau)
  • Legumes
  • Poultry/meat
  • Fish
  • Seafood
  • Yeast
  • Oats
  • Soups

Low purine content of food:

  • Rice
  • Bread
  • Ice cream
  • Egg
  • Milk
  • Coffee
  • Tea......etc..


Advice:

  1. To reduce or avoid food which has high content of purine.
  2. To take food which has moderate amount of purine in moderation.
  3. To increase water intake 2-3 liter per day.  This is because uric acid can only be excreted out from the body through urine.  So, drink plenty of water.

Last but not least,  uric acid can cause stone in the kidney (batu karang).  To avoid this, drink plenty of water especially plain water.

*Note:  Different people has different ways of controlling the symptoms.  Any questions?

Tuesday, 18 October 2011

Food for health

Healthy food....  Uh! What a boring topic....!  This is the feedback that we always hear but do we really know what healthy food is.  Many of us know that healthy food is food which is not oily, rich, creamy, sweet ....etc.  Bla..bla...bla.. bla...  As Malaysians, our common breakfast will be either nasi lemak or roti canai.  Kalau tak ada these foods, bukan breakfast namanya.


Anyway, healthy food is food which contain a balanced nutrients of carbohydrate, protein and fat.  Don't forget.....healthy food consist of vegetables.  Nowadays, a majority of us do not eat vegetables.  Well.. wonder why???

Sayang seribu kali sayang....kalau tak suka makan sayur sebab in Malaysia, we are blessed with all types of vegetables especially green leafy vegetables.  Ada kangkung, sawi bunga, bayam hijau, bayam merah, kobis, pucuk ubi, ulam-ulaman....etc.  Banyak khasiat...rich with vitamins and fibers for our body.   So for those who don't eat or like to eat vegetables, start to love your vegetables.  Same goes to fruits... I think that nowadays many malaysians seldom eat fruits.  Fruits rich with vitamins as well.  The good advice is to eat at least 1-2 serving of fruits per day. 

Anyway,  whatever we eat, we must eat in moderation.  If we eat too much, it can cause other problems.  Therefore, we must eat well and be healthy.





Sunday, 16 October 2011

First day blogging

Wow!  My own blog.  This is my first time and day blogging.  Thanks Hazza.  Still thinking of what to write.  Will continue