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Topik: Malaysian Dietary Guideline..setakat mana kita ambil peduli?


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Oleh Malaysian Dietary Guideline..setakat mana kita ambil peduli?

ana_mujahidah
WARGA RASMI
Menyertai: 02.03.2010
Ahli No: 11948
Posting: 6
Dari: kelantan

Kelantan   avatar


posticon Posting pada: 22-03-10 08:31


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.


8-) Assalamualaikum


-----------------
~mencari redha ALlah


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limah
::PENGURUS AKTIVITI::
Menyertai: 20.08.2009
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Selangor   avatar


posticon Posting pada: 22-03-10 10:33


Assalamualaikum....anna. tapi kan ana akak 100% percaya bawa semua penyakit berpunca dari permakanan kita. untuk mencegahnya juga jagalah makanan kerana. pengalaman menjaga ayah akak yang kena gout. dia berada dihospital hampir sebulan kerana penyakit ni. tak boleh jalan langsung. dia cuma boleh mengesut menggunakan punggung dan peha saja. Ya ALLAH masa tu akak sedih sangat. pas tu dia kata nak akak jaga so akak bawa dia balik rumah. lepas itu selama seminggu akak cuma beri dia makan berebus tiada minyak dan pedas dia tak boleh terima. sampai dia nak baling akak dengan tongkat dia.

tapi akak teruskan cara tu dan beri dia minum air kosong. allhamdulillah seminggu lepas tu anna dia boleh jalan. boleh naik motor keliling taman rumah. Adoi...akak punya lah gembira ALLAH saja yang tau. so dari situ akak dapat pengalaman apa-apa hal makanan lah yang utama untuk cegah penyakit.

sehingga sekarang akak selalu ingatkan ayah kalau tak nak jadi macam dulu jaga makan.


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Hanan
..::PRESIDEN::..
Menyertai: 15.04.2003
Ahli No: 2
Posting: 1575
Dari: Sunway City

KualaLumpur   avatar


posticon Posting pada: 22-03-10 13:58


Yelah kan, kita ini makan main bedal saja, walaupun dah tahu tapi buat-buat tak tahu. Sering tergoda dengan makanan. Kalau makanan yang baik untuk kesihatan pula macam tak menyelerakan.

**kak limah, sekarang ayah akak dah sihat ye. Alhamdulillah lah..:))


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limah
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Ahli No: 11210
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Selangor   avatar


posticon Posting pada: 22-03-10 16:18


ya hanan allhamdulillah ayah dah sihat . dah boleh pergi kebun boleh bawa kereta. tapi makan masih degil lagi membedal saja apa yang dia suka. bila kita pergi tau dia kata ah tak apa anak abah kan ada boleh jaga. sabar lah.


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ana_mujahidah
WARGA RASMI
Menyertai: 02.03.2010
Ahli No: 11948
Posting: 6
Dari: kelantan

Kelantan   avatar


posticon Posting pada: 22-03-10 23:39


Pada 22-03-10 13:58 , Hanan posting:

!!! QUOTE !!!

Yelah kan, kita ini makan main bedal saja, walaupun dah tahu tapi buat-buat tak tahu. Sering tergoda dengan makanan. Kalau makanan yang baik untuk kesihatan pula macam tak menyelerakan.

**kak limah, sekarang ayah akak dah sihat ye. Alhamdulillah lah..:))




ya,betul tu,kadang-kadang memang macam tu,tapi tu lah

kita kena renungkan firman Allah yang meyuruh kita makan makanan yang halal lagi baik....


:kelip:

Alhamdulillah,dengan ilmu yang Allah kurniakan ni,dapatlah juga ana amalkan pemakanan yang baik,insyaAllah

dan sama-sama lah kita kongsi ilmu .

wallahu'alam.


-----------------
~mencari redha ALlah


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ana_mujahidah
WARGA RASMI
Menyertai: 02.03.2010
Ahli No: 11948
Posting: 6
Dari: kelantan

Kelantan   avatar


posticon Posting pada: 22-03-10 23:48


Pada 22-03-10 10:33 , limah posting:

!!! QUOTE !!!

Assalamualaikum....anna. tapi kan ana akak 100% percaya bawa semua penyakit berpunca dari permakanan kita. untuk mencegahnya juga jagalah makanan kerana. pengalaman menjaga ayah akak yang kena gout. dia berada dihospital hampir sebulan kerana penyakit ni. tak boleh jalan langsung. dia cuma boleh mengesut menggunakan punggung dan peha saja. Ya ALLAH masa tu akak sedih sangat. pas tu dia kata nak akak jaga so akak bawa dia balik rumah. lepas itu selama seminggu akak cuma beri dia makan berebus tiada minyak dan pedas dia tak boleh terima. sampai dia nak baling akak dengan tongkat dia.

tapi akak teruskan cara tu dan beri dia minum air kosong. allhamdulillah seminggu lepas tu anna dia boleh jalan. boleh naik motor keliling taman rumah. Adoi...akak punya lah gembira ALLAH saja yang tau. so dari situ akak dapat pengalaman apa-apa hal makanan lah yang utama untuk cegah penyakit.

sehingga sekarang akak selalu ingatkan ayah kalau tak nak jadi macam dulu jaga makan.




,benar tu kak..
sebab tu,kita kena jaga pemakanan kita.


owh ,gout- ikut saintifiknya sebab Uric Acid tinggi dalam badan.

salah satu cara,memang kena minum air banyak-banyak ,sebab nanti InsyaAllah,air tu akan bantu untuk singkirkan uric acid yang berlebihan dalam badan.

satu lagi,kena kurangkan makanan yang tinggi purin(salah satu jenis amino acid) yang biasa banyak dalam ulaman seperti petai,jering ,lauk seperti ikan bilis,makanan laut.
organ2 dalaman,.
dari segi minuman pula kena kurangkan coffee.paling banyak pun sekali sehari saja boleh ambik.

wallahua'alam.

:-D

Assalamualaikum


-----------------
~mencari redha ALlah


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limah
::PENGURUS AKTIVITI::
Menyertai: 20.08.2009
Ahli No: 11210
Posting: 367
Dari: shah alam

Selangor   avatar


posticon Posting pada: 24-03-10 08:22


Ya anna. tapi tau saja lah kan org tua ni. masa sakit dia dengar masa dah baik lupa....tu sebab kalau masa sakit akak lah yang tukang jaga. tak kira lah sapa dari emak ayah atok dan nenek hingga ke pakcik dan makcik sekali.

dapat gelaran nurse pencen. hehehe :lol:


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