Food

MOHAMMAD SYAFIQ BIN IBRAHIM (2017336923)


NUR AKMAR SYAZWANA KHAMIS (2017332483)

MOHAMAD AMIRUL ASYRAF B. IDROS (2017547987)

IZZATIE BINTI BAHAUDIN (2017933673)

MUNIRAH BINTI RIDZUAN (2017937329)


SITI NUR SAKINAH BINTI ABDUL AZIZ (2017938403)

NUR ‘IZZATY BINTI IZMAZIR (2017143177)

HEALTHY BODY, HEALTHY LIFE






















Health Type of diet

Problem in Malaysia Organic Food Tips to Example of Expert
and ways to to Reduce Herbs Keep Healthy segment

prevent Weight Healthy Food

HEALTH PROBLEM AND WAYS TO PREVENT











Malaysia has the highest rate of diabetes in Asia and one of the highest
in the world, probably next to Saudi Arabia, said the National Diabetes
Institute (Nadi) executive chairman, Datuk Dr Mustaffa Embong.

Diabetes There are about 2.5 million adults with diabetes in Malaysia, those aged
18 and above.
Diabetes is one medical condition that is called a "silent killer" because
does not have any symptoms at all until you develop a heart attack,
stroke, kidney failure, go blind or have amputations









Obesity means having too much body fat. It is different from being overweight
i.e. weighing too much. Both terms mean that a person’s weight is greater than
that considered healthy for his or her height.
According to the latest estimates from the World Health Organisation (WHO),
almost 14% of the country’s citizens fall under the ‘obese’ category. A further

Obesity 40% are overweight. In the last 45 years, fat and sugar intake has increased by
80% and 33% respectively.
It affects quality of life and causes physical changes like breathlessness, snoring,
sleep apnoea, tiredness, difficulty with physical activity and arthritis. It can also
lead to psychological conditions like low self-esteem and depression.

HOW TO PREVENT
















Cut sugar and refined carbs from your diet. Eating sugary Exercise regularly. You need to get 150 to 300 minutes of

foods and refined carbs can put at risk individual on the fast moderate-intensity activity a week to prevent weight gain.

track to development diabetes. Next, work out regularly. Moderately intense physical activities include fast walking and
Performing physical activity on a regular basis may help swimming. Follow a healthy eating plan. Focus on low-calorie,

prevent diabetes. Exercise increases the insulin sensitivity of nutrient-dense foods, such as fruits, vegetables and whole

your cells. So by doing exercise, less insulin is required to grains. Avoid saturated fat and limit sweets and alcohol. Eat
keep your blood sugar levels under control. Many types of three regular meals a day with limited snacking. You can still

physical activities that can helps to reduce insulin resistance enjoy small amounts of high-fat, high-calorie foods as an

and blood sugar in overweight, obese and other such as infrequent treat. Just be sure to choose foods that promote a

aerobic exercise. Lastly, drink water as your primary healthy weight and good health most of the time. Be
beverage. Water is the most natural beverage you can drink. consistent. Sticking to your healthy-weight plan during the

Furthermore, sticking water most of the time will helps you week, on the weekends, and amidst vacation and holidays as

to avoid beverages that are high in sugar. Other than that, much as possible increases your chances of long-term success.
consuming water may provide benefits. So, by drinking water

instead of other beverages may help control blood sugar and

insulin levels, thereby reducing the risk of diabetes.

TYPE OF DIET IN MALAYSIA TO REDUCE WEIGHT






Intermittent fasting (IF) is currently one of the world's most

popular health and fitness trend and people are using it to lose
weight, improve their health and simplify their lifestyles. Many
studies show that it can have powerful effects on your body and

brain and may even help you live longer.


Intermittent fasting is a practitioner way of eating and fasting. It
doesn’t specify which foods you should eat but rather when you
should eat them. In this respect, it’s not a diet in the conventional

sense but more accurately described as an eating pattern.
Typically, intermittent fasting methods involve daily 16-hour fasts

or fasting for 24 hours, however usually beginner will start this this
diet only for 12 hours twice per week. Fasting has been a practice
throughout human evolution. Ancient hunter-gatherers didn't

have supermarkets, refrigerators or food available year-round.
Sometimes they couldn't find anything to eat. As a result, humans

evolved to be able to function without food for extended periods
of time. In fact, fasting from time to time is more natural than
always eating 3–4 (or more) meals per day. Fasting is also often

done for religious or spiritual reasons, including in Islam,
Christianity, Judaism and Buddhism.

The Atkins diet is a low-carb diet, usually recommended for weight loss.
Proponents of this diet claim that you can lose weight while eating as
much protein and fat as you want, as long as you avoid foods high in

carbs. In the past 12 or so years, over 20 studies have shown that low-
carb diets without the need for calorie counting are effective for weight

loss and can lead to various health improvements. The Atkins diet was
originally promoted by the physician Dr. Robert C. Atkins, who wrote a
best-selling book about it in 1972. Since then, the Atkins diet has been

popular all over the world with many more books having been written.


The diet was originally considered unhealthy and demonized by the
mainstream health authorities, mostly due to its high saturated fat
content. However, new studies suggest that saturated fat is harmless (1

Trusted Source, 2 Trusted Source). Since then, the diet has been studied
thoroughly and shown to lead to more weight loss and greater

improvements in blood sugar, “good” HDL cholesterol, triglycerides and
other health markers than low-fat diets (3, 4). Despite being high in fat,
it does not raise “bad” LDL cholesterol on average, though this does

happen in a subset of individuals (5 Trusted Source). The main reason
why low-carb diets are so effective for weight loss is that a reduction in

carbs and increased protein intake lead to reduced appetite, making
you eat fewer calories without having to think about it.

There are several types of low-carb diets, but all involve limiting carb intake to 20–150
grams per day. The primary aim of the diet is to force your body to use more fats for

fuel instead of using carbs as a main source of energy. How it works: Low-carb diets
emphasize unlimited amounts of protein and fat while severely limiting your carb
intake. When carb intake is very low, fatty acids are moved into your blood and
transported to your liver, where some of them are turned into ketones. Your body can

then use fatty acids and ketones in the absence of carbs as its primary energy source.

Lot of studies indicate that low-carb diets are extremely helpful for weight loss,
especially in overweight and obese individuals (30 Trusted Source, 31 Trusted Source,

32 Trusted Source, 33 Trusted Source, 34 Trusted Source). They seem to be very
effective at reducing dangerous belly fat, which can be accumulated around the
organs(35 Trusted Source, 36 Trusted Source). People on very low-carb diets
commonly reach a state called ketosis. Many studies note that ketogenic diets lead to

more than twice the weight loss than a low-fat, calorie-restricted diet (35 Trusted
Source, 37 Trusted Source, 38 Trusted Source, 39 Trusted Source).
Low-carb diets tend to reduce your appetite and make you feel less hungry, leading to
an automatic reduction in calorie intake (40 Trusted Source, 41 Trusted

Source).Furthermore, low-carb diets may benefit many major disease risk factors, such
as blood triglycerides, cholesterol levels, blood sugar levels, insulin levels, and blood
pressure (34 Trusted Source, 42 Trusted Source, 43, 44 Trusted Source, 45 Trusted
Source).


Low-carb diets do not suit everyone. Some feel great on them while others feel
miserable. Some people may experience an increase in “bad” LDL cholesterol (46
Trusted Source). In extremely rare cases, very low-carb diets can cause a serious

condition called ketoacidosis. This condition seems to be more common in lactating
women and can be fatal if left untreated.

ORGANIC HERBS

















Oolong tea represents only 2% of the world's tea, but it's
well-worth discovering. It combines the qualities of dark and

green teas and giving it several interesting health benefits.

For example, it may boost metabolism and reduce stress,

helping you feel great each day.


Besides that, for some people that take Oolong Tea is for

weight loss, to prevent cancer, to treat diabetes and high

cholesterol. Oolong Tea is one of the traditional Chinese tea.
It's made from the leaves of the Camellia sinensis plant, the

same plant used to make green tea and black tea but the

difference is in how the tea is processed.

Similar to green and black tea, oolong tea may have protective

effects against cancer. Oolong Tea promotes tooth and bone

strength. The antioxidants found in Oolong Tea may help keep
your teeth and bones strong. One study showed that people who

drank black, green or oolong tea daily over a 10-year period had

2% higher overall bone mineral density.


Oolong tea may not be as well-known as green or black tea but it

has similar health benefits. These include benefits for your heart,

brain, bone and dental health. In addition, it may boost your
metabolism, decrease your risk of getting diabetes and protect

against certain types of cancer. Oolong Tea is a healthy and good

for your lifestyle. Give it a try and you won't be disappointed.

FOOD TIPS TO KEEP HEALTHY







DON’T SKIP BREAKFAST

Studies show that eating a proper
breakfast is one of the most positive

things you can do if you are trying to

lose weight. Breakfast skippers tend

CUT OUT HERBS BEFORE OPS to gain weight. A balanced breakfast

Some herbal supplements – from the popular St includes fresh fruit or fruit juice, a
John's Wort and ginkgo biloba to garlic, ginger, high-fibre breakfast cereal, low-fat

ginseng and feverfew – can cause increased milk or yoghurt, wholewheat toast,

bleeding during surgery, warn surgeons. It may be and a boiled egg.

wise to stop taking all medication, including herbal
supplements, at least two weeks before surgery, LOAD UP ON VITAMIN C
We need at least 90 mg of vitamin C per day
and inform your surgeon about your herbal use.
and the best way to get this is by eating at least

five servings of fresh fruit and vegetables every

day. Benefits of vitamin C may protection

against immune system deficiencies,
cardiovascular disease, prenatal health

problems, eye disease, and even skin wrinkling.

So hit the oranges and guavas

DRINK WATER SLOWLY
EAT IN MODERATION The Prophet said to not drink water in one gulp like a

Prophet Muhammad stressed the practice of eating
less to prevent sickness and diseases, which is now camel, instead take small sips. Today, science shows that
when a person drinks water too much in a short period
supported by doctors today. The Islamic practice of of time they can imbalance blood electrolyte levels and

eating suggests your stomach should be filled by ⅓ of
experience dizziness. Drink water slowly as it will help
food, ⅓ liquid and ⅓ breath. you absorb the fluid and get the most out of it.


USING HONEY TO TREAT INFECTIONS


Honey as a source of “healing for mankind”, for good
reason. Honey offers incredible antiseptic, antioxidant

and immune boosting properties for our body and

health. It not only fights infection and helps tissue
healing but also helps reduce inflammation, even

helping to cure coughs and flu, and treat acne.

EXAMPLE OF HEALTHY FOOD







Tofu is a good source of protein and contains all nine essential amino acids. It is also a valuable
plant source of iron and calcium and the minerals manganese, selenium and phosphorous. For

non meat eaters, the plain white block of soya or tofu is the stuff of dreams. Made either coated
with egg or with a slightly firm structure, tofu is a perfect protein alternative to meat. Tofu is also

a great ingredient to absorb sauces and spices, particularly dried chilis, ginger or lemongrass, and
this makes it a wonderful substitute for beef in a traditional rendang recipe. Rendang is a
Southeast Asian dish that is a staple for the Malay and Muslim community in Malaysia, Singapore

and Indonesia. The decadent dish is usually served during Hari Raya celebrations, weddings or
gatherings to mark births or other ceremonial occasions









Jackfruit is fast becoming a popular meat substitute around the world due to its meat-like texture.
Many Western chefs are using the versatile Southeast Asian fruit to make vegan burgers, but it can

also be used in a curry. Surprise your guests during Hari Raya with this recipe. It is also known as
“nangka” in Malay. Jackfruit can be consumed young when it is slightly ripe or even unripe. A ripe
jackfruit tends to have a sweet, dense and pungent flavour that makes it a rich alternative to meat in

a curry as it holds the flavours well. Although the seeds are not used in this curry, they can be boiled
or baked to make a dessert as they contain starch and some dietary fibre. The fruit is a good source of

calcium, iron, magnesium and vitamin C, making it both a healthy and tasty option for the festive
period.

This is a classic, rich salad served with fresh and raw herbs that is full of live enzymes that are good for
our guts. The traditional recipe tends to have meat dishes as accompaniments, such as grilled

mackerel or chicken curry. But there are vegan options that use tempe as a protein alternative and
petai or a sambal or spicy sauce made with broad beans. This sauce can be cooked on its own with

chilli, or for a twist add some lychee to give the pungent petai a fresh lift. Using oil to fry the tempe
gives it slightly more decadent taste – keep the tempe thinly sliced before a shallow-fry so that it will
be nice and crispy. Ulam can also be eaten as a side dish, accompanying the spicy starters and main. It

can contain a whole array of leaves, including kaffir lime, polygonum (daun kesom), turmeric (daun
kunyit), wild betel (daun kadok), torch ginger (bunga kantan) and mint. Of these, mint, kaffir lime and

turmeric are very easy to grow and are often found in Southeast Asian home gardens.













In many parts of Southeast Asia, no meal is complete without a spicy sidekick known as sambal. This

fiery condiment is usually made out of chillies, fermented shrimp paste (belacan), tamarind water
(asam jawa) and sugar. However, you can swap the shrimp for mushroom granules in this vegan

version, and lime juice can be used if asam jawa is not available. Cooks call for a mix of bird’s eye
chillies or larger red ones, so pick a spice level that your guests can handle. Sambals can be jazzed
up with tofu or even petai or broadbean as a dish on its own.

EXPERT SEGMENT







The sections of the Healthy Eating Plate include:

Vegetables: Eat an abundant variety, the more the better. Limited consumption of
potatoes is recommended, however, as they are full of rapidly digested starch, which has
the same roller-coaster effect on blood sugar as refined grains and sweets. In the short-
term, these surges in blood sugar and insulin lead to hunger and overeating, and in the
long term, to weight gain, type 2 diabetes, heart disease, and other chronic disorders.

Fruits: Choose a rainbow of fruits every day.

Whole Grains: Choose whole grains, such as oatmeal, whole wheat bread, and brown
rice. Refined grains, such as white bread and white rice, act like sugar in the body. Eating
too many refined grains can raise the risk of heart disease and type 2 diabetes.

Healthy Proteins: Choose fish, poultry, beans, or nuts, which contain healthful nutrients.
Limit red meat and avoid processed meats, since eating even small quantities of these
on a regular basis raises the risk of heart disease, type 2 diabetes, colon cancer, and
weight gain.

Healthy Oils: Use olive, canola, and other plant oils in cooking, on salads, and at the
table, since these healthy fats reduce harmful cholesterol and are good for the heart.
Limit butter and avoid trans fat.

Water: Drink water, tea, or coffee (with little or no sugar). Limit milk and dairy (1-2
servings per day) and juice (1 small glass a day) and avoid sugary drinks.