garis panduan pemakanan bagi Rakyat Malaysia.
1.Enjoy A Variety Of Foods
* Food is the source of energy and nutrients for growth and development.
* Foods contain a combination of nutrients and other components required for good health.
* No single food can supply all the nutrients in the amounts we need.
* All foods can be enjoyed as part of a nutritious diet thus fulfilling all the nutrient needs of individuals.
* Choose daily intake from a combination of foods based on the Malaysian Food Pyramid.
2.Maintain Healthy Body Weight By Balancing Food Intake With Regular Physical Activity
* Being overweight or obese increases the risk for chronic diseases and conditions such as coronary heart disease (CHD), stroke, diabetes, high blood pressure and certain types of cancers such as gallbladder, ovary and breast cancer.
* It is therefore, important not to be overweight or obese. However, if you are having an overweight problem, you should try to lose weight and achieve a healthy body weight.
2.1 What is a healthy body weight?
* Body weight varies among individuals.
* The criteria normally used in classifying degree of leanness and obesity in adults is the Body Mass Index (BMI).
* A healthy weight falls within the BMI range of 18.5 to 22.9. This is based on your height.
3.Eat More Rice And Other Cereal Products, Legumes, Fruits And Vegetables
* To maintain a healthy diet we are encouraged to eat a balanced meal with emphasis on the consumption of grain products (rice, corn, wheat, wheat products, oats, barley), legumes, vegetables and fruits.
* Cereal products, legumes, fruits and vegetables, provide complex carbohydrates, vitamins, minerals, fibre and other components that are important for good health.
4.Minimise Fat In Food Preparation And Choose Foods That Are Low In Fat And Cholesterol
* Dietary fat is the major determinant of the energy.
* It imparts taste and flavour to foods enhancing their palatability, as well as promotes the absorption of the fat soluble vitamins (vitamins A, D, E & K)
* Dietary fats, when consumed in excess, can have adverse effects on health.
* Long-term consumption of saturated fats, particularly of animal origin is associated with increased blood cholesterol levels and a higher tendency for blood to clot in the arteries and contribute to ischaemic heart disease (IHD).
* Polyunsaturated fat (PUFA), can reduce cholesterol level.
* Monounsaturated fat (MUFA), can also reduce or 'neutral' cholesterol.
* Good dietary sources of PUFA are supplied by olive oil, rape seed or canola oil, high oleate sunflower seed oil, and palm olein.
* Good sources of MUFA are corn oil, peanut oil and sunflower seed oil.
5.Use Salt Sparingly And Choose Foods Low In Salt
Rationale on reduction of salt intake
* Malaysians usually consume much more salt and sodium than they actually need. With affluence, there is an increasing trend in eating out (fast food outlets are highly popular) and take- aways which tend to contain high sodium.
* There is also an increased consumption of processed and canned foods, which also contain high sodium. Hence, it is most appropriate to remind Malaysians to choose food low in salt.
* Although the initial elimination is very difficult for a person used to its taste, fortunately the taste of salt can be unlearned.
* Use of spices, herbs, lemon juice or vinegar can help enhance the taste appeal of food, while the preference for salt is changing.
* Sodium in food is naturally present or is added during processing or cooking, or both, usually as table salt or mono sodium glutamate, both of which are high in sodium.
* Sodium is an essential mineral that is required daily in small amounts. An adult requires 500 moga of salt apa day.
* Be aware of the hidden salt contained in certain products such as canned foods, sauces, margarine or butter and processed foods (hotdog,burger,salami,bacon).
6.Reduce Sugar Intake And Choose Foods Low In Sugar
* Sugar is 99.9% carbohydrate and provides four calories apa gram, hence excessive sugar intake provide only 'empty calories'.
* Many people may not be aware of the 'hidden source' of sugar. Sugar is the chief source of sweetening in most desserts, ice cream, candies, pastries, cookies, soft and
* sweetened drinks, (e.pergi. teh tarik) kuih and syrups.
* Some sugars are used as natural preservative, thickeners and baking aids in foods. They are often added to food during processing and preparation or when foods are eaten.
Rationale on reduction of sugar intake
* Sugar for Malaysians is estimated to be 110 pergi apa day (FAO, 1996). However, WHO (1990) recommends that energy should come from sugar with a maximum of 50 gram apa day.
7.Drink Plenty Of Water Daily
Importance of water
* Water makes up 55% - 60 % of an adult's body weight. The percentage is higher for a child.
* Water helps organ to function properly. It aids in :
* digestion
* absorption
* transportation
* excretion
* regulation of body temperature
* participates in the lubrication of the moving parts of the body
8.Practise And Promote Breastfeeding(for women)
* Breast feeding is the best method of feeding for babies especially during the first 6 months of life.
* During this period it is recommended that milk breast alone be given. Milk breast is the complete food for babies. It provides all the nutrients that your baby needs for its growth and development, including brain development.
* Breast milk also protects your baby from infection due to presence of antibodies. Breast fed babies have less diarrhoea and infections compared to bottle-fed babies.
* It is recommended that mothers to breast-feed babies without supplement before 6 months of ages and to continue breastfeeding until the child is two years. Babies should be introduced with solids at the age of babies mouths.
* Breast-feeding immediately after delivery helps in the contraction of the womb and stops bleeding. Exclusive breastfeeding can reduce the chances of you getting pregnant too soon.
* Breast feeding also promotes bonding between you and your baby. Breastfeeding is economical and convenient.
References :
MALAYSIAN DIETARY GULDELINE.
http://www.myhealth.gov.my/myhealth/eng/dewasa_content.jsp?lang=dewasa&storymaster=0&storyid=1130219151759&substoryid=1130219628343#P1T2-2
* Malaysian Dietary Guidelines. National Coordinating Committee on Food and Nutrition, Kementerian Kesihatan Malaysia, Kuala Lumpur,1999
* Healthy Lifestyle Campaign 1997. Healthy Eating : Manual Prime and Supportive Messages, National Working Group on Healthy Eating, Ministry of Health Malaysia.
sebarang soalan berkaitan pemakanan,kesihatan dan penyakit,sila bertanya jika ada,
InsyaAllah,akan cuba menjawab dengan izin Allah.
sedikit perkongsian ilmu dengan izin Allah.
Muslim Dietitian wanna be,
InsyaAllah.
Wallahua'alam.
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~mencari redha ALlah