UNPROCESSED FOOD:
These foods have no added chemicals or additives. They are still in the orifinal state, the way nature grew it. Some packaged food and their ingredients are still unprocessed.
ORGANIC FOODS:
Foods that are free of chemicals. Unfortunately in Malaysia, there is no proper certification, so you are never sure whether it is truly organic.
Organic vegetables supply us with an excellent balance of minerals, trace elements and vitamins. The organic matter in soil is built up as a result of the breakdown of vegetable and animal matter by its natural residents – worms, bacteria and other microorganisms. The element of the organic matter is communicated to us when we eat the vegetables fresh.
Processed organic food is made without the use of artificial colours and flavours. Organic farming sets out strict control for the care of the animals who are organically fed.
Wednesday, January 31, 2007
Good Food (4)
GOOD FATS:
Fats have a terrible reputation. In this era of low-fat foods and fat-free diets, the crusade against fats has almost gone mad. Even my uncle dare not take omega fish oil as he says it gas so much "oily fats" to me in Chinese.
Oil rich fats such a s nuts, seeds and fish are good. These oil rich foods contain healthy fats which are necessary for aiding weight reduction, lowering cholesterol, enhancing immunity and nourishing the reproductive organs, skin, hair and bone tissues.
These are good fats, vitally important and necessary for life itself. And these fats help you metabolise fat. They are so important they are called essential fatty acids (EFAs).
Your body cannot make EFAs, so you must get them through the foods you eat. Perhaps they should be called essential healthy acids. They are found in flax seeds, sunflower seeds, sea vegetables and fish
Fats have a terrible reputation. In this era of low-fat foods and fat-free diets, the crusade against fats has almost gone mad. Even my uncle dare not take omega fish oil as he says it gas so much "oily fats" to me in Chinese.
Oil rich fats such a s nuts, seeds and fish are good. These oil rich foods contain healthy fats which are necessary for aiding weight reduction, lowering cholesterol, enhancing immunity and nourishing the reproductive organs, skin, hair and bone tissues.
These are good fats, vitally important and necessary for life itself. And these fats help you metabolise fat. They are so important they are called essential fatty acids (EFAs).
Your body cannot make EFAs, so you must get them through the foods you eat. Perhaps they should be called essential healthy acids. They are found in flax seeds, sunflower seeds, sea vegetables and fish
Tuesday, January 30, 2007
Good Food (3)
GOOD PROTEIN:
Vegetable proteins are easy to break down in the body, They also cause less strain to the kidneys.
Beans and grains are good forms of proteins.
Protein is an important nutrient required for the building, maintenance, and repair of tissues in the body. Amino acids, the building blocks of protein, can be synthesized by the body or ingested from food. There are 22 different amino acids in the food we eat, but our body can only make 13 of them from carbohydrates, fats, and other amino acids. The 9 essential amino acids which cannot be produced by the body must be obtained from our diet. A variety of grains, legumes and vegetables can easily provide all the essential amino acids the body requires.
There is no need to buy expensive amino acid supplements to complement your diet as they can be found naturally and should be eaten from natural sources with fibre content and other valuable nutrients intact. For instance, soybean contains all the nine essential amino acids, fibre, a rich source of B-vitamins, essential fatty acids, saponins, phytosterols, lecithin and vitamin E.
Protein requirements;
In reality most of us eat more protein than our body needs. Additionally, the main sources of protein consumed tend to be animal products which are also high in saturated fat. Most of us will be surprised that our protein needs are actually much less than what we have been consuming. The Recommended Dietary Allowance (RDA) for protein for the average, sedentary adult is only 0.8 grams per kilogram of body weight. To find out how much protein an average person needs simply use the formula below:
• Body weight (in pounds) X 0.36 = recommended protein intake
• Body weight (in kilograms) X 0.80 = recommended protein intake
How much does the average person needs? A 138-pound woman needs about 50 grams of protein a day and a 175-pound man, about 64 grams. This would be about two to three 3-ounce servings of lean meat, fish, or chicken (21 grams of protein each). A vegetarian could meet the same protein intake by eating a cup of tofu (20 grams), 4 slices of bread (3 grams each), 2 eggs (12-16 grams) and a cup of yoghurt (10 grams). As you can see, protein deficiency in Malaysia is unlikely.
Vegetable proteins are easy to break down in the body, They also cause less strain to the kidneys.
Beans and grains are good forms of proteins.
Protein is an important nutrient required for the building, maintenance, and repair of tissues in the body. Amino acids, the building blocks of protein, can be synthesized by the body or ingested from food. There are 22 different amino acids in the food we eat, but our body can only make 13 of them from carbohydrates, fats, and other amino acids. The 9 essential amino acids which cannot be produced by the body must be obtained from our diet. A variety of grains, legumes and vegetables can easily provide all the essential amino acids the body requires.
There is no need to buy expensive amino acid supplements to complement your diet as they can be found naturally and should be eaten from natural sources with fibre content and other valuable nutrients intact. For instance, soybean contains all the nine essential amino acids, fibre, a rich source of B-vitamins, essential fatty acids, saponins, phytosterols, lecithin and vitamin E.
Protein requirements;
In reality most of us eat more protein than our body needs. Additionally, the main sources of protein consumed tend to be animal products which are also high in saturated fat. Most of us will be surprised that our protein needs are actually much less than what we have been consuming. The Recommended Dietary Allowance (RDA) for protein for the average, sedentary adult is only 0.8 grams per kilogram of body weight. To find out how much protein an average person needs simply use the formula below:
• Body weight (in pounds) X 0.36 = recommended protein intake
• Body weight (in kilograms) X 0.80 = recommended protein intake
How much does the average person needs? A 138-pound woman needs about 50 grams of protein a day and a 175-pound man, about 64 grams. This would be about two to three 3-ounce servings of lean meat, fish, or chicken (21 grams of protein each). A vegetarian could meet the same protein intake by eating a cup of tofu (20 grams), 4 slices of bread (3 grams each), 2 eggs (12-16 grams) and a cup of yoghurt (10 grams). As you can see, protein deficiency in Malaysia is unlikely.
Monday, January 29, 2007
Good Food (2)
GOOD CARBS:
These are carbs without the added sugar: for instance, fruits, vegetables, grains and rice. These healthy carbohydrates (called complex carbohydrates) contain naturally occuring sugars that the body can easily and slowly metabolize for balanced brain fucntion, mood attitudes and useful energy. They are not stripped of their nutrients.
They are also low in Glycemic Index score (for more on Glycemic Index refer to Staying Healthy, Staying Vital
Sunday, January 28, 2007
Good Food
LIVING FOODS:
Raw foods that has not been cooked, boiled, stewed, microwaved, baked, frozen or steamed. As a result they are still in the original state and contain their food enzymes. Food enzymes are the life force of food and help the digestion process.
Raw fruits, raw vegetables, sprouted grains or sprouted seeds all contain food enzymes. We need an abundant supply of food enzymes to nourish our bodies, provide us with energy and balance our metablolism.
Raw foods that has not been cooked, boiled, stewed, microwaved, baked, frozen or steamed. As a result they are still in the original state and contain their food enzymes. Food enzymes are the life force of food and help the digestion process.
Raw fruits, raw vegetables, sprouted grains or sprouted seeds all contain food enzymes. We need an abundant supply of food enzymes to nourish our bodies, provide us with energy and balance our metablolism.
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