Exercise tips...

To lowering your riks of heart disease,diabetes and colon cancer,aim for at least 30 minutes a day of moderate-intensity aerobic exercise(e.g brisk walking,cycling,jogging or swimming).

To build muscle and prevent bone loss,do strength training exercise at lest twice a week using weights you can lift no less than 8- but no more than 15- times.

According to the World Health Organization:
To make diffrent to health and prevent diseases,please do 30 min of moderate physical activity per day,corresponding to the burning of 150 kcal(WHO European centre of enviroment and health,press realease,4 april 2002)

Foods..

CAKE as the general rule,the lighter and whiter the cake,the lower its fat content.Go for a sponge or angel cake rather than a rich yellow butter cake.Try making cake with wholemealflour to increase the fibre content and use half whole eggs and half eggwhites.Dried fruit cakes tend to be verry moist and are made with less butter.

Example: Muffins For healthy home-made muffins,use wholemeal self raising flour to add fibre and replace the fat wiyh half low -fat youghurt ang half orange juice..

CHEESE Whichever way you look at it,cheese is a fairly concentrated source of saturated fat.Although these are reduced-fat brand available,some people find that they taste bland.Do remember that cheese is agood source of calcium and protien and there is no need to cut it out of the diet completely

Foods....butter & margarine

Butter & Margarine..
Which one in healthier? In fact,they usually have the same content.Margarine is lower in saturated fat and cholesterol,but many people prefer butter as they feel it is a more natural product.as long as you don't eat too much,and your blood cholesterol level is not high,both butter and margerine are perfectly acceptable.

BUTTER by law contain over 80% fat.This fat is predominantly saturated and high in cholesterol.

REDUCED-FAT SPREADS a blend of milk fat or vege oil and water with about 50% of fat of butter or margerine.

DAILY SPREADS gaining in popularity,these spreads have some canola or olive added but they can still contain up to 42% saturated fat.

Polyunsaturated Margarines made from sunflower,safflower and soya bean oils.you can lower blood cholestreol by replacing saturated fats with polyunsaturated fats.Some nut and seed contain polyunsaturated fats.

Food labelling

I'm recommend that you read food labels carefully to determine the amount of fat,fibre and carbs in packaged foods.But what does all that information on the packet mean?..
Today we talk a little bit info on type of fats..

Monounsaturated fats - have one unsaturated double bond in their chemical structure.These fats may help to lower 'bad' cholesterol levels and raise 'good' cholesterol levels.These are found in large amount in olive,canola,macadamia and peanut oils and nuts.

Polyunsaturated fats - have 2 or more unsaturated double bonds in their chemical structure.The are found in fish and vegetable oils.polysaturated fats are the only source of the essential fatty acids,omega-3, and omega -6.Polyunsaturated fatss help to lower 'bad" cholesterol levels and blood fat level.

Saturated Fats - contain no unsaturated bonds.High intakes raise blood cholesterol levels and blood fats levels.saturated fats are mainly found in full-cream dairy products,meat,coconut and palm oil..

Know the facts about Sugar...

The typical American diet is packed with sugar,and most nutrition experts agree that American need to cut back.There is no current recommended dietary allowance(RDA) for sugar,but experts recommend that about 45- 65% percent of total calories in your diet should come from carbohydrates,with less than 10% coming from simple sugars.The USDA advises people who eat a.2000 calorie healthful diet to try to limit themselves to about 10 teaspoons(40 grams)of added sugars perday.Consuming more sugar,if it pushes you over you daily calorie requirement,may lead to weight gain and a more sluggish metabolism

NCD...di bulan Ramadhan..

Kepada pembaca yang mengalami penyakit tidak berjangkit(NCD),bulan ramadhan adalah masa kita perlu mendisiplinkan diri di dalam diet pemakanan seharian.Pengidap diabetes perlu melatih diri mengawal kadar gula di dalam darah dengan :

1) Tidur sekurang-kurangnya 6-8 jam sehari.
2) Bertahajud secara rutin,khusyuk dan hudhur.
3) Memastikan pemakanan seimbang antara karbohidrat dan protein.
4) Bersenam dengan konsistan...secara berserdahana di bulan puasa(Tarawih..malam hari bagus membantu mengawal paras gula.
5) Mengelakkan makanan manis.

Seperti pengidap penyakit yang tidak berpejangkit yang lain,pengidap tekanan darah tinggi corak pemakanan perlu juga di kawal ,pengambilan makanan berlemak,masin dan berempah perlu di ambil pada kadar yang minima..

Puasa mencegah dan mengubati kesan adikal bebas serta menangani penyakit yang berpunca daripada nutrisi berlebihan.Puasa juga dapat dimanafaatkan bagi menangani penyakit berikut dengan pengawasan doktor:
Sakit jantung,sakit buah pinggang,barah,hipertiriod.hepetitis,darah tinggi,kegemukkan,kencing manis,prostat ,kolestrol berlebihan dan lain-lain penyakit tidak berjangkit..