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Get your Facts on Fiber!


Get your Facts on Fiber!

“Eat more vegetables and fruits to get your fiber!” You may have heard these words. But what is fiber, really? How it works to improve our health? Let us take a closer look on it!

 

Fiber is a type of carbohydrate that our body cannot digest undigested. Though most carbohydrates are broken down into sugar molecules but fiber cannot be broken down into sugar and thus it will pass through our body. These carbohydrates often considered beneficial in which mostly come from fruits, vegetables and legumes (1, 3, 6).

 

Fiber comes in two varieties, both beneficial to health (3):

 

Soluble fiber

 

Dissolves in water; absorb water to form a gel like substance that slow the digestion and cause you to feel full. They have been shown to decrease cholesterol and lower blood glucose. Common source of soluble fiber includes beans, oat bran, fruits and vegetables. It is also found in pysllium, a common fiber supplement.

 

Insoluble fiber

 

Does not dissolve in water; Increase fecal bulk and appear to help food pass more quickly through the digestive tract so it can be of benefit to those who struggle with constipation and irregular stools.

 

 

 Facts About Fiber (3,4)

 

 

 

#1 Fiber aids in achieving healthy weight.

 

#2 Fiber fight diseases. It appears to reduce risk of developing various health conditions including heart disease, diabetes, constipation and breast cancer.

 

#3 Fiber helps to lower cholesterol.

 

#4 Fiber helps to regulate blood glucose.

 

#5 Recommended dietary fiber intake per day for all age group is 20-30g/day. However, if a person is not currently eating enough of fiber, he or she should increase his or her fiber intake slowly  to avoid gas and bloating.

 

 

#6 More fiber needs more water. When eating a high fiber diet, be sure to drink at least eight or more glasses of water every day.

 

#7 Fiber aids in improving digestion by increasing stool bulk and regularity. A high-fiber diet may help reduce the risk of hemorrhoids and diverticulitis.

 

#8 Too much fiber is a bad thing. You may experience abdominal cramping, bloating, gas, constipation and even diarrhea.

 

#9 Fruit and vegetable peels are rich in several nutrients including fiber. Eating unpeeled fruits and vegetables keep you feel full longer due to its high fiber content. However, certain fruit and vegetable peels may be hard to consume or simply inedible. These peels are best removed and not eaten.

 

#10 Fruits and vegetable juice has less fiber than whole fruits and vegetable. This is because the skin is removed and thus it is more healthful to eat whole fruit and vegetable.

 

#11 Fiber cannot be cooked out.

 

Tips to Increase fiber intake (5,7)

 

Consume products that have whole grain listed as the first ingredients, high fiber content and low fat and sugar content.

 

Replace white rice, bread and pasta with brown rice and whole grain products.

 

 

Include legumes in your diet (beans, dried peas and lentils)

 

 

Eat unpeeled whole fruit and vegetables not juice.

 

Snack on fruits and vegetables

 

Take a fiber supplement (e.g psyllium)

 

In conclusion,

 

Fiber is an important dietary substance to your diet. This is because high fiber foods are also good sources of vitamins, mineral and antioxidants which offer many health benefits. Therefore, as one of the key ingredients to healthy eating, fiber is something you cannot skip.

 

References

  1. Cleveland Clinic. 2019. Improving Your Health With Fiber. Available from https://my.clevelandclinic.org/health/articles/14400-improving-your-health-with-fiber [Accessed on 23 April 2020].
  2. Danielle, D. 2018. How much fiber is too much. Medical New Today. Available from https://www.medicalnewstoday.com/articles/321286#treatment [Accessed on 23 April 2020].
  3. Harvard University School of Public Health. (n.d.). Fiber. Available from https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/ [Accessed on 23 April 2020].
  4. Karin, L. 2016. 45 Interesting Facts about FIber. Fact Retriever. Available from https://www.factretriever.com/fiber-facts [Accessed on 23 April 2020].
  5. Kerri, A., J. 2016. 16 Easy Ways to Eat More Fiber. Healthline. Available from https://www.healthline.com/nutrition/16-ways-to-eat-more-fiber [Accessed on 23 April 2020].
  6. Mayo Clinic. 2018. Dietary fiber: Essential for a healthy diet. Available from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983 [Accessed on 23 April 2020].
  7. My Health Ministry of Health. 2012. SERAT DAN KAWALAN DIABETES. Available from http://www.myhealth.gov.my/serat-dan-kawalan-diabetes/ [Accessed on 23 April 2020].

What happen to your stomach when you fast?


What happen to your stomach when you fast?

Fasting is a longstanding part of many religious traditions, including the Jewish and Muslim observances of Yom Kippur and Ramadan. As you read this, billions of Muslims around the world are engaging in this declaration of faith that involves abstaining from food and drink from dawn until dusk. While fasting for Ramadan is down to spiritual beliefs, many of us choose to fast with the belief that it benefits our health. But what happen to our body when we fast?

 

A person’s primary source of energy is sugar called glucose, which usually comes from carbohydrates, including grains, dairy products, fruits, certain vegetables, beans and even sweets.

 

 

The liver and muscles store the glucose and release it into the bloodstream whenever the body needs it. However, during fasting, this process changes. After about 8 hours of fasting, the liver will use the last of its glucose reserves. At this point, the body enters a state called glucogenesis, marking the body’s transition into fasting mode.

 

 

Studies have shown that glucogenesis increase the number of calories the body burns. With no carbohydrates coming in, the calories in the body burns. With no carbohydrate coming in, the body creates its own glucose using mainly fat.

 

Eventually, the body runs out of these energy sources as well. Fasting mode then becomes the more serious starvation mode. At this point, a person’s metabolism slows down, and their body begins burning muscle tissue for energy. Although it is a well-known term in dieting culture, true starvation mode only occurs after several consecutive days or even weeks without food. So, for those breaking their fasting after 24 hours, it is generally safe to go without eating for a day unless other health conditions are present. (1)

 

“A detoxification process also occurs, because any toxins stored in the body’s fat are dissolved and removed from the body,” he adds, noting that after a few days of fasting, higher levels of endorphins – “feel-good hormones” are produced in the blood, which can have a positive impact on mental well-being. As mentioned previously, the study by Dr.Longo and colleagues suggests prolonged fasting may also be effective for regenerating immune cells. “When you starve, the system tries to save energy, and one of the things it can do to save energy is to recycle a lot of the immune cells that are not needed, especially those that may be damaged,” Dr.Longo explains. In their study, publish in the journal Cell Stem Cell, the team found that repeated cycles of 2 – 4 days without food over a 6-month period destroyed the old and damaged immune cells in mice and generate new ones.

 

 

Moreover, the team found that cancer patient who fasted for 3 days prior to chemotherapy were protected against immune system damage that can be caused by the treatment, which they attribute to immune cell regeneration. “The good news is that the body got rid of the parts of the system that might be damaged or old, the inefficient parts, during the fasting,” says Dr. Longo. “Now, if you start with a system heavily damaged by chemotherapy or aging, fasting cycles can generate, literally, a new immune system.”(2)

 

On the other hand, according to the UK’s National Health Service (NHS), there are numerous health risks associated with intermittent fasting.

 

People who fast commonly experience dehydration, largely because their body is not getting any fluid from food. As such, it is recommended that during Ramadan, Muslims consume plenty of water prior to fasting periods. Other individuals following fasting diets should ensure they are properly hydrated during fasting periods.

 

 

Fasting can also cause heartburn; lack of food leads to a reduction in stomach acid, which digests food and destroys bacteria. But smelling food or even thinking about it during fasting periods can trigger the brain into telling the stomach to produce more acid, leading to heartburn.(2)

 

Finally, to sum up, moderation is the key. Know the precaution step to avoid the potential risk. A person must understand his or her current health condition before proceeding to any sort of diet plan.

 

 

References

 

  1. Medical News Today (n.d). What Happens If You Don’t Eat For A Day? Timeline And Effects. [online] Available at: <https://www.medicalnewstoday.com/articles/322065#can-fasting-promote-weight-loss> [Accessed 29 April 2020].

 

  1. Medical News Today (n.d). Fasting: Health Benefits And Risks. [online] Available at: <https://www.medicalnewstoday.com/articles/295914> [Accessed 29 April 2020].

Diarrhea in children and what need to be worried about?


Diarrhea in children and what need to be worried about?

Diarrhea is a condition when there is frequent soft or loose bowel movements (poop). Most kids have diarrhea from time to time. It usually does not last long and often it gets better on its own, but in children the period when they have diarrhea is quite crucial as they might be losing too much water and might lead to other health problems.

 

Among symptoms of dehydration that parents and/or carers need to check in children with diarrhea are;

 

  • seems drowsy
  • breathe fast
  • have few or no tears when they cry
  • have a soft spot on their head that sinks in wards (sunken fontanelle)
  • have a dry mouth
  • have dark yellow pee or have not has a pee in last 6 hours (for baby) and 12 hours (for child)
  • have cold and blotchy looking hands and feet

 

 

Diarrhea usually cause by infection such as from viruses like rotavirus, bacteria like salmonella, and sometimes by parasite such as giardia. Apart from dehydration symptoms it also includes other symptoms such as vomiting, stomachache, head ache, and fever.

 

It is also important to seek doctor’s care right away if your child or baby have symptoms of;

 

  • Fever of 38 ℃ and higher.
  • Diarrhea more than 24 hours.
  • Passes more than four diarrhea stools in 8 hours and is not drinking enough.
  • Stools containing blood or pus.
  • Stools that are black and tarry.
  • Vomiting bloody green or yellow fluid.

 

Be it in clinical setting or home, in order to treat diarrhea be it in children or adult, it is best to prevent fluid loss.

 

 

Here are some tips which parents and/or carers can practice in order to prevent fluid loss at home:

 

  • Offer more fluid, encourage child to drink more. Offer extra breast milk or oral rehydration solution (ORS) to infants and children. Plain water has insufficient amount of minerals such as sodium, and potassium which could help with diarrhea. Consumption of fruit juice and carbonated drink is not encouraged as it will triggers stomachache/ cramps and more fluid loss (the later). For child with more severe diarrhea, vomiting and dehydration intravenous fluids (through vein in the arm) may require in the hospital.

 

  • It is also important to start feeding children regular diet. They might have no appetite but encourage them to eat in small portion of food but frequently. For breastfeeding infants continue to nurse normally, whilst for formula feed infants also may continue their diet normally, again smaller frequent meals are encouraged. Foods containing high amount of water such as watermelon is also encouraged.

 

In conclusion, diarrhea among children can be very serious and is quite common, some of the things that parents may practice when it comes to children who frequently face diarrhea is making sure that their children and the carer hygiene is always taken care of, make sure that food is store within the right temperature especially dairy and raw foods products, food must also be fully cooked and  the home environment is clean especially if there is pet in the same household. Apart from these, consumption of probiotics supplement is also helpful for their gut health.

 

References.

  1. American College of Gastroenterology. Diarrhea in children. https://gi.org/topics/diarrhea-in-children/ (Accessed on April 1, 2021).
  2. National Collaborating Centre for Women’s and Children’s Health (UK). Diarrhoea and Vomiting Caused by Gastroenteritis: Diagnosis, Assessment and Management in Children Younger than 5 Years. London: RCOG Press; 2009 Apr. (NICE Clinical Guidelines, No. 84.) 5, Fluid management.Available from: https://www.ncbi.nlm.nih.gov/books/NBK63837/
  3. National Institute of Health (NIH). National Institute of Diabetes, Digestive, and Kidney Disease (NIDDK). Symptoms and causes of chronic diarrhea in children. https://www.niddk.nih.gov/health-information/digestive-diseases/chronic-diarrhea-children/symptoms-causes (Accessed on April 1, 2021).
  4. National Health Service (NHS) U. Dehydration. https://www.nhs.uk/conditions/dehydration/ (Accessed on April 1, 2021).
  5. Diarrhea in Children. https://www.webmd.com/children/guide/diarrhea-treatment (Accessed on April 1, 2021).

 


Acid reflux in children is it the same with adult?


Acid reflux in children is it the same with adult?

Reflux or also known as gastroesophageal reflux (GER) not only occurs in adult but in children as well. Reflux in adult is a condition when there is a backup of stomach content including stomach acid from stomach to the oesophageal through the lower oesophageal sphincter (LES). This condition will cause individual to experience heartburn, regurgitation, and a bitter taste in the stomach. This uncomfortable condition occurs in children and even babies too. Symptoms of GER in children and babies vary according to their age since when baby are born their digestive system is not as mature as adult, thus the symptoms throughout the childhood is different but they do experience it as well.

 

It is common to see babies to have the little spit especially after they just consume milk and burp. This little spit is called GER. But if your baby experience frequent vomiting associated with discomfort and difficulty in feeding or weight loss, it may be something more serious that GER. But the condition of GER in baby, children, and adult is almost the same.

 

 

 For babies, usually it is because of their poorly coordinated gastrointestinal tract (immature GI system), whilst for children it might be caused due to obesity, overeating, eating spicy and/or oily foods, drink caffeinated and/or carbonated beverages, and certain types of medication. But all in all, the cause of GER to occur in children is the same with in adult, it is when anything causes the muscular valve between stomach and oesophagus (LES) to relax, or it can occur due to anything that increases the pressure below the LES.

 

Symptoms in children

 

The most common GER symptoms in infants and children are:

 

  • Frequent or recurrent vomiting.
  • Frequent of persistent cough or wheezing
  • Refusing to eat or difficulty eating (choking or gaging with feeding).
  • Heartburn, gas, abdominal pain, and colic.
  • Regurgitation and re-swallowing.
  • Complaining of sour mouth, especially in the morning.

 

Tips to identify and help children experiencing GER.

 

When it comes to children it is best to pay closer attention to children’ complaint or to observe them, as children often times do not know what is wrong with their body and does not have much vocabulary to describe the pain that they experience. Apart from this, you may also suggest the child to sit upright for two hours after eating especially if they eat something that commonly triggers their GER (e.g: oily, spicy foods, carbonated, caffeinated). You may also try to give your child several small meals throughout the day instead of three large meals. Make sure that your child is not overeating and also encourage your child to do regular exercise. For babies, you may help him/her by elevate the baby crib or bassinet or hold the baby upright for 30 minutes after feeding and help him/her to burp.

 

 

In conclusion, acid reflux condition that occurs to adult occurs to children too. It just that sometimes, children do not know how to describe it and do not understand what happen to themselves when such things happen, the key is pay attention to their complaint and help them with the tips above!

The importance of Fiber


The importance of Fiber

Fiber is a type of carbohydrate that our body is unable to digest. Though most carbohydrates are broken down into sugar molecules, fiber cannot be broken down into sugar molecules, and instead it passes through the body undigested. Fiber helps to regulate sugars in the body and helps to keep hunger and blood sugar in check.

 

Children and adults need at least 20 to 30 grams of fiber per day for good health. It can be obtained through consuming diet rich with whole grains food, vegetables, legumes, nuts, and fruits.

 

There are two types of fiber, which are soluble fiber and insoluble fibre.

 

  • Soluble fiber is a type of fiber that dissolves in water, it can help to lower glucose levels and blood cholesterol levels. Foods with soluble fiber include oatmeal, nuts, beans, lentils, apples and blueberries.
  • Insoluble fiber is a type of fiber that does not dissolve in water, it can help food to move through the digestive system, promoting regularity and help to prevent constipation. Foods with insoluble fibers are wheat, whole wheat bread, whole grain couscous, brown rice, legumes, carrots, cucumbers, and tomatoes.

 

There are various studies confirming that consumption of diet high in fiber helps to make overall body function healthier.

 

Heart Health.

 

In a Harvard study with over 40, 000 male health professionals, researcher found out that consumption of high fiber diet reduce 40% risk of getting coronary heart disease. Another study conducted by Harvard among females nurses also found the similar findings, high fiber diet lowers the risk of metabolic syndrome (a combination factor of getting heart disease and diabetes). These factors are high blood pressure, high insulin levels, excess weight, high triglycerides level, and low HDL level (good cholesterol level).

 

 

Diabetes Mellitus Type 2.

 

Diet low in fiber and high in carbohydrates and fat can cause sudden spike in blood sugar, this can lead to increasing risk of developing type 2 diabetes. Both Harvard studies with female nurse and male health professionals, found that this type of diet increase more than doubled risk of type 2 diabetes.

 

Other studies such as Black Women’s Health Study and the European Prospective Investigation into Cancer and Nutrition have shown similar results.

 

 

Constipation.

 

The fiber in wheat bran and oat bran is considered more effective than fiber from fruits and vegetables. Experts recommend increasing fiber intake gradually rather than suddenly, and because fiber absorbs water, beverage intake should be increased as well as fiber intake increases.

 

 

Cancer.

 

Fiber is shown to decreases risk of breast cancer through a large-scale study in 2016, where findings of the study indicates that higher fiber intake reduces breast cancer risk, suggesting that fiber intake during adolescents and early adulthood may be particularly important.

 

In another word, women who consume higher fiber foods during adolescents and young adulthood, including vegetables and fruits, may have significantly lower breast cancer risk than those who eat less dietary fiber when young.

 

In conclusion, consumption of sufficient fiber can gives various benefits to human body, according to Malaysia Food Pyramid 2020, it is recommended to consume 3 servings of vegetables and fruits daily.  However, according to National Health Morbidity Survey (NHMS) about 95% of Malaysian do not consume enough vegetables and fruits daily, which is why sometimes consumption of fiber supplement can help to  bridge the gap of poor dietary intake.

 

Reference

1. Harvard T.H. Chan School of Public Health. Fiber. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/
2. National Health and Morbidity Survey (NHMS) (2019). Chapter 09, Of fruits, veggies, and plain water.  http://iptk.moh.gov.my/images/technical_report/2020/4_Infographic_Booklet_NHMS_2019_-_English.pdf 
3. Malaysia Food Pyramid 2020. Ministry of Health Malaysia. Nutrition Division. 

Probiotics 101


Probiotics 101

What are Probiotics?

 

World Health Organization (WHO) defines probiotics as live microorganisms that when administered in adequate amounts confer health benefits on the host. It can be found in fermented food (E.g.: yogurt, kefir, sauerkraut, tempeh, and kimchi), dietary supplements, and cosmetics.

 

Probiotics may contain variety of microorganisms. The most common are Lactobacillus and Bifidobacterium. There are also other bacteria being used as probiotics (e.g.: Saccharomyces boulardii.)

 

According to studies, different types of bacteria exert different effect to human body. Therefore, choosing the right strains and types of probiotics is essential for it to works on the said health concern.

 

 

 

Probiotics, Prebiotics, and Synbiotics.

 

 

Prebiotics are non- digestible food components that selectively stimulate growth of desirable microorganisms. It is not the same with probiotics. Probiotics usually feed on prebiotics which can stimulate their growth and activity. Whilst synbiotics usually refers to products that combine probiotics and prebiotics. This combination allows bacteria (probiotics) to feed on prebiotics, all in one supplement product.

 

 

 Why probiotics are important?

 

 

Recently many studies have emerged on the benefits of consuming probiotics. According to National Health Institute (NIH), probiotics might help your body to maintain a healthy community of microorganisms or help your body’s community of microorganisms to return to a healthy condition after being disturbed. It can also help with influencing your body’s immune response.

 

 

 

Take away message

 

Currently, there is no guideline on how much probiotics we should consume in our daily life, but since it has many benefits many people has started to consume probiotics daily. If you rarely consume foods high with probiotics such mentioned above, probiotics supplements can be used as an alternative.

 

References

 

  1. National Institute of Health (NIH). National Centre for Complementary and Integrative Health (NCCIH). Probiotics: What You Need to Know? https://www.nccih.nih.gov/health/probiotics-what-you-need-to-know
  2. National Health Service (NHS). UK. Probiotics. https://www.nhs.uk/conditions/probiotics

How Probiotics Help to Maintain Health ?


How Probiotics Help to Maintain Health?
  • By maintaining a healthy community of microorganisms or help body’s community microorganism to return to a healthy condition after being disturbed.

 

In our body, there is not only bacteria, but also fungi, parasites, and viruses. In a healthy person all of these ‘bugs’ coexist peacefully and naturally with the largest numbers found in the intestines. All these coexisting bugs in our body is what scientists refer to as microbiome. The microbiome is a key role to promote smooth daily operation of human body. It consists of both helpful and potentially harmful microbes. The disturbance in the balance between the helpful and harmful microbes may arise due to infectious illness, certain diets, prolonged use of antibiotics or other bacteria-destroying medications, which can lead to body becoming more susceptible to diseases.

 

Due to this function of probiotics, scientist believes that probiotics are most effective at both ends of the age spectrum, that is children and elderly, during stress, after consumption of antibiotics etc. Consumption of probiotics influence bacteria colonization process, which can lead to speedy restoration of healthy microbiome and lower risk of being sick.

 

  • By influencing body’s immune response.

 

Microbiota help to stimulate the immune system in the body, as an example the healthy microbiota will provide protection from pathogenic organisms that enter body such as through consumption of contaminated food and beverages.

 

 

Variety of bacteria families are found in the human gut, including prevotella, ruminoccous, bacteroides, lactobaccilus, clostridium, and firmicutes. These microbes in the gut prevent the overgrowth pf harmful bacteria by competing for nutrients and attachment sites on the mucus membrane of the gut, this in other way provide immune activity to the body.

 

In a nutshell,

 

Although there are many more benefits such from consuming probiotics such as for skin health etc., but currently scientist is still finding the mechanism of action on how probiotics can help with the other health condition. But large-scale study such as Human Genome Project shows promising result on benefits of probiotics on human health.

 

References

  1. Harvard T.H. Chan. School of Public Health. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/microbiome/
  2. Harvard T.H. Chan School of Public Health. Bugs in the system. https://www.hsph.harvard.edu/magazine/magazine_article/bugs-in-the-system/?utm_source=Facebook&utm_medium=Social&utm_campaign=Chan-Facebook-General

Probiotics & COVID-19

Probiotics and COVID-19

 

World Health Organization (WHO) defines probiotics as live microorganisms that when administered in adequate amounts confer health benefits on the host. It can be found in fermented food (E.g.: yogurt, kefir, sauerkraut, tempeh, and kimchi), dietary supplements, and cosmetics.

 

Probiotics may contain variety of microorganisms. The most common are Lactobacillus and Bifidobacterium. There are also other bacteria being used as probiotics (e.g.: Saccharomyces boulardii.)

 

According to studies, different types of bacteria exert different effect to human body. Therefore, choosing the right strains and types of probiotics is essential for it to works on the said health concern.

 

How does probiotics help to maintain health?

 

There are variety of ‘bugs’ that coexist naturally in the body such as bacteria, fungi, parasite and viruses, these are what scientists refer to as microbiome. In the body of a healthy person, all these bugs coexist peacefully. The role of the microbiome is to promote smooth daily operation of human body. However, conditions such as infectious illness, certain diet, prolonged use of antibiotics and/or other bacteria-destroying medications, can lead to body becoming more susceptible to diseases.

 

Due to this, scientists believe that consumption of probiotics influence bacteria colonization process, which can lead to speedy restoration of healthy microbiome and lower risk of being sick.

 

 

 

Probiotics and COVID-19?

 

Probiotic is link with COVID19 due to its ability to boost the immune system. Currently, most extensive researched on probiotics include Lactobacillus, Bifidobacterium, Escherichia Coli, Enterococcus, etc. Although probiotics mechanism profoundly focuses on the gastrointestinal tract, the effect of probiotics is not confined to the digestive system only. Probiotics can act on the entire body via immune modulation. Not only that, it also facilitate the immune system development and maturation and regulate the interaction between host and pathogen by killing the pathogen and regulate the immune responses towards it.

 

One might argue that, but COVID-19 is a viral infection unlike others. A systematic review described probiotics’ efficacy against viral diseases where more than 20 strains of probiotics showed the anti-inflammatory effects on the body and antibody production against viruses.

 

Moreover, study found out that viral loads were lowered upon probiotics supplementation, it is postulated due to immune modulation by microbiota that fights against COVID-19 directly and decrease the risk of secondary infections due to prolonged antibiotics exposure from multiple experimental COVID19 treatment.

 

China’s National Health Commission recommended probiotics for severe COVID-19 patients to restore the intestinal balance and protect from secondary infections. Moreover, gut microbiota’s role in modulating lung diseases has been demonstrated.

 

 

In conclusion, scientists in this study suggest that many more studies should be established on the effectiveness of using probiotics as prevention and especially treatment of COVID-19. As of now, apart from practicing social distancing, wearing mask, adhere to the standard operating procedure (SOP), individuals may also benefits from probiotics rich foods and supplementation for its boosting immunity properties and fight against COVID-19.

 

Reference

  1. Kurian, S. J., Unnikrishnan, M. K., Miraj, S. S., Bagchi, D., Banerjee, M., Reddy, B. S., Rodrigues, G. S., Manu, M. K., Saravu, K., Mukhopadhyay, C., & Rao, M. (2021). Probiotics in Prevention and Treatment of COVID-19: Current Perspective and Future Prospects. Archives of medical research52(6), 582–594. https://doi.org/10.1016/j.arcmed.2021.03.002

Suku – Suku Separuh Diet ?

Diet Suku – Suku Separuh

 

Suku – suku separuh diet adalah saranan diet oleh Kementerian Kesihatan Malaysia (KKM) untuk cara pemakanan sihat. Pelbagai langkah dan inisiatif telah dilakukan bagi mempromosikan amalan pemakanan sihat kepada rakyat Malaysia.

 

MegaLive menyambut baik saranan ini dengan turut sama mempromosikan amalan pemakanan sihat ini kepada semua.

 

Suku – suku separuh adalah diet yang merangkumi suku jumlah karbohidrat seperti nasi, mee, bihun, capati, roti dll, suku jumlah protein seperti ayam, ikan, sotong dll dan separuh jumlah sayur – sayuran dan buah – buahan. Pinggan yang dirujuk dalam saranan diet ini adalah pinggan berukuran 10 inci/ 25sm.

 

Contoh hidangan suku – suku separuh:

 

Capati dengan kuah dhal.
Nasi beras perang dengan ayam tanpa kulit dan sayur.
Nasi putih dengan ikan bakar dan sayur.
Nasi lemak
Roti dengan telur dan salad.

 

Terdapat 5 mesej utama dalam amalan diet suku – suku separuh.

 

Mesej Utama 1: Makan 3 Hidangan Utama yang sihat dalam sehari.

 

Makan sarapan, makan tengah hari, dan makan malam dengan sihat dengan mengikut konsep suku – suku separuh.

Makan pada waktu yang tetap juga membantu pengawalan porsi/ saiz hidangan makanan. Berikut adalah contoh waktu makan seharian.

 

Mesej Utama 2: Makan 1-2 Snek yang Sihat di antara Waktu Makan Jika Perlu

 

Bagi menggalakan pemakanan secara sihat secara holistik atau sebagai gaya hidup, anda juga digalakkan untuk mengambil snek sihat 1-2 kali dari sumber buah – buahan, kekacang, dan sayur – sayuran.

 

Contoh snek sihat yang boleh di ambil 1-2 sajian ialah:

 

 

Mesej Utama 3: Makan Sekurang-kurangnya Separuh Daripada Bijirin Anda Sebagai Bijirin Penuh

 

Malaysia adalah negara di mana, makanan rujinya adalah nasi, oleh itu tidak hairanlah jika kebanyakkan rakyat Malaysia masih berasa tidak kenyang selagi tidak makan nasi. Oleh yang demikian, Kementerian Kesihatan Malaysia (KKM) menggariskan pengambilan karbohidrat hendaklah diambil kebanyakkannya dari sumber bijirin penuh, seperti dari sumber nasi beras perang, roti bijirin mil penuh, jagung, barli dll.

 

Contoh makanan berkarbohidrat yang tinggi serat:

 

 

Mesej Utama 4: Makan Hidangan Tidak Bergoreng dan Tanpa Santan Setiap Hari

 

Seterusnya, lauk -pauk di Malaysia begitu sinonim sekali dengan jenis lauk -pauk yang bergoreng menggunakan minyak yang sangat banyak iaitu menggunakan kaedah ‘deep -frying’. Makanan bergoreng dengan minyak banyak yang digunakan secara berulang – ulang dan makanan yang mengandungi jumlah santan yang tinggi  boleh meningkatkan masalah kesihatan seperti masalah jantung, darah tinggi, kolesterol dan kanser.

 

Justeru, pengambilan makanan dengan cara masakan dan kandungan santan yang tinggi seperti masak lemak, kari, gulai, dan masakkan bergoreng hendaklah dihadkan.

 

Cara mengantikan pengambilan minyak dan santan dalam masakan dan makanan:

 

 

Mesej Utama 5: Makan Makanan yang dimasak di Rumah Lebih Kerap

 

Makanan yang dibeli di luar secara amnya mempunyai kandungan gula, garam, sos, kicap, perasa, dan monosodium glutamate (MSG) yang tinggi, ia juga kebanyakannya menggunakan kaedah memasak yang kurang sihat iaitu dengan cara menggoreng dengan minyak yang banyak dan berulang- ulang.

 

Kandungan makanan yang tinggi garam, gula, sos, kicap, perasa dan MSG boleh menyebabkan tinggi risiko kepada masalah kesihatan seperti diabetes, dan juga darah tinggi.

 

Selain daripada itu, pengambilan makanan dari luar juga seringkali mempunyai jumlah porsi yang tidak mengikut spesifikasi suku – suku separuh, hal ini menyebabkan individu lebih cenderung untuk makaan secara berlebihan dan mendapat lebih risiko untuk menjadi obes.

 

Cadangan hidangan harian di rumah:

 

 

Rujukan:

  1. Kementerian Kesihatan Malaysia (KKM). Bahagian Pemakanan. Panduan Pinggan Sihat Malaysia. https://bit.ly/3HHHdU6
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