Archive for the ‘Health’ Category
護胃要訣 戒掉不良飲食習慣
February 5th, 2008 by Doris
(星島日報報道)胃酸倒流與不良飲食習慣及肥胖有直接關係，太飽、進食太快、暴飲暴食，經常進食油膩食物，都會令胃酸倒流情況惡化。米施洛營養護康中心註冊營養師李偉萍指出，港人患有胃酸倒流的數字增加，相信與不良飲食習慣有關，太夜食飯及進食消夜等習慣，令胃部沒有充足時間進行消化，以致容易增加括約肌鬆弛的機會。要擺脫胃酸倒流的威脅，就要謹守定時定量的健康飲食守則。
健康飲食守則
1. 每次進食最好達七至八成飽，避免過飽加重胃部負擔。
2. 少食多餐，餐與餐之間可以水果等健康小食補充體能，但不宜過多，保持正餐按正常分量進食，避免「餐大餐細」。
3. 減慢進食速度，有助控制進食分量及體重，減輕對胃部造成的壓力。
4. 餐後休息十五至三十分鐘，宜散步忌坐下，避免餐後立即工作或進行劇烈運動。
5. 盡量戒掉吃消夜習慣，睡前兩至三小時勿進食；如必須食消夜，切忌進食即食麵及曲奇等飽滯食物，米粉或梳打餅較佳。
6. 小心控制體重，遠離油膩食物，飲食宜清淡，避免因過胖令胃部受壓而引致胃酸倒流。
Health Benefits & Concerns for Rice
January 17th, 2008 by Doris
Eating a diet high in refined carbohydrates (e.g., white rice) appears to increase the risk of coronary heart disease, and thus of heart attacks, especially in overweight women.
Whole grains (such as brown rice) contain high amounts of insoluble fiber—the type of fiber some scientists believe may help protect against a variety of cancers. In an analysis of the data from many studies, people who eat relatively high amounts of whole grains were reported to have low risks of lymphomas and cancers of the pancreas, stomach, colon, rectum, breast, uterus, mouth, throat, liver, and thyroid.
Consuming a diet high in insoluble fiber is best achieved by switching from refined grains to whole grains (for example, switching from white rice to brown rice).
In the debate over whether dietary fat increases breast cancer risks, only one fact is indisputable: women in countries that consume high amounts of meat and dairy fat have a high risk of breast cancer, while women in countries that mostly consume rice, soy, vegetables, and fish (instead of dairy fat and meat) have a low risk of breast cancer. As a result, many doctors recommend a modified Asian diet to women wishing to lower their risk of breast cancer, even though they know the protective effect of such a diet might be for reasons unrelated to dietary fat intake.
Fiber, particularly insoluble fiber, is linked with prevention of chronic constipation. Insoluble fiber from food acts like a sponge. Adding water to the “sponge” makes it soft and easy to push through the gastrointestinal tract. Insoluble fiber comes mostly from vegetables, beans, brown rice, whole wheat, rye, and other whole grains. Switching from refined grains to whole grains (e.g., from white rice to brown rice) often helps relieve constipation. It is important to drink lots of fluid along with the fiber—at least 16 ounces (480 ml) of water per serving of fiber. Otherwise, a “dry sponge” is now in the system, which can worsen the constipation.
Eating carbohydrate-containing foods, whether they are high in sugar or high in starch (such as rice), temporarily raises blood sugar and insulin levels. The blood sugar-raising effect of a food, called its “glycemic index,” depends on how rapidly its carbohydrate is absorbed. Many starchy foods have a glycemic index similar to sucrose (table sugar). People eating large amounts of foods with high glycemic indices (such as white rice), have been reported to be at increased risk of type 2 diabetes. On the other hand, eating a diet high in carbohydrate-rich foods that have lower glycemic indices (such as brown rice as opposed to white rice), is less likely to increase the risk of type 2 diabetes.
Eating a diet high in refined carbohydrates (e.g., white rice) appears to increase the risk of coronary heart disease, and thus of heart attacks, especially in overweight women.
Insulin resistance syndrome (IRS)
Some authorities recommend that people with IRS avoid high-carbohydrate diets, and some recommend a diet lower in carbohydrate than current public health guidelines suggest. The rationale is that high carbohydrate intake stimulates increased insulin levels, which can lead to high triglycerides, low HDL, and other adverse changes in the levels of blood fats that contribute to heart disease risk. Other authorities disagree, however, because they believe a lower carbohydrate diet will result in higher calorie intake from fat, leading to more difficulties with overweight, insulin resistance, and heart disease risk. A recent preliminary study suggested that a healthful, balanced diet low in fried foods and sausages, and high in vegetables, fruits, fish, and complex carbohydrates such as brown rice, was associated with protection from many aspects of IRS.
Irritable bowel syndrome (IBS)
Limited research has suggested that fiber might help people with IBS. However, most studies find that IBS sufferers do not benefit by adding wheat bran to their diets and some feel worse as a result of wheat bran supplementation. It has been suggested that the lack of positive response to wheat bran may result from a wheat sensitivity, which is one of the most common triggers for food sensitivity in people with IBS. Brown rice is a good source of fiber and is less likely to trigger food sensitivities than is wheat bran.
Risk factors and symptoms for heart attack
January 17th, 2008 by Doris
Risk factors for heart attack and coronary artery disease include:
- Bad genes (hereditary factors)
- Being male
- Diabetes
- Getting older
- High blood pressure
- Smoking
- Too much fat in your diet
- Unhealthy cholesterol levels, especially high LDL (“bad”) cholesterol and low HDL (“good”) cholesterol
Higher-than-normal levels of homocysteine, C-reactive protein, and fibrinogen may also increase your risk for a heart attack. Homocysteine is an amino acid. C-reactive protein and fibrinogen are linked to inflammation. Fibrinogen is also involved in blood clotting.
Symptoms
Chest pain is a major symptom of heart attack. However, some people may have little or no chest pain, especially the elderly and those with diabetes. This is called a silent heart attack.
The pain may be felt in only one part of the body or move from your chest to your arms, shoulder, neck, teeth, jaw, belly area, or back.
The pain can be severe or mild. It can feel like:
- Squeezing or heavy pressure
- A tight band around the chest
- Something heavy sitting on your chest
- Bad indigestion
Pain usually lasts longer than 20 minutes. Rest and a medicine called nitroglycerine do not completely relieve the pain of a heart attack.
Other symptoms of a heart attack include:
- Shortness of breath
- Nausea or vomiting
- Anxiety
- Cough
- Fainting
- Lightheadedness – dizziness
- Palpitations (feeling like your heart is beating too fast)
- Sweating, which may be extreme