MyaxsFitness

Update!

2010-12-02T10:42:00.000-08:00

i will update my blog with useful information regarding to Fitness every week! be Fit! stay Fit! feel Fit! yeah!!!

About me

2010-12-02T10:31:00.000-08:00

Hi guys/ladies!

How are you? i hope you all just fine.. have a great day everyday! let me introduce myself, my actual name is Ltm.Asrol Abd Manaf. But i have too many nickname. sometime people call me Ache', sometimes people call me Srol, Axs, and now 'Roy'. doesn't mine what people call me because the person is, me.hehe..

Here, below i will introduce myself in short bio based on my field..

Qualification

Dip. In Sports Science (Sports Studies), Deg. In Sports Science, Sports Science Level 1 (MSN), CPR Certify, First Aiders, Personal Trainer Certify, Outdoor Instructor Certify (major in Kayaking) and will upgrade myself more later. ; )

Experience

Martial Arts Athlete (Pencak Silat)

Represent Stated and University in Pencak Silat - (Silat Olahraga)

Graduated student for Martial Arts (Capoeira)

Tv3 Capoeira performer for MHI, Melodi and Remaja 2006

Tv2 Capoeira performer for RTM Panorama 2006

Mountain Biking

NFC Mountain Climber Winner 2005

Gym Instructor

Personal Trainer

Nutrition and Diet Adviser

Coaching for university Athlete

Specialty

Personal Trainer

Weight Loss Program

Gain Weight

Muscle Building and Shaping

Sports Specific (major-Martial Arts)

General Fitness

Physical Conditioning

Sports Nutrition and Diet Plan

Training Periodization

Body Weight Training

Acrobatic Training and Flexibility Training

Muscular Power, Strength and Power Training

FAQ SIRI GULA & KESIHATAN

2010-11-19T08:51:00.000-08:00

1. Berapakah keperluan gula yang disarankan untuk diambil oleh individu dalam sehari?

Menurut kajian yang dijalankan oleh WHO, setiap individu disarankan untuk mengambil sebanyak 50 gram atau 10 sudu teh gula sehari dan jumlah ini turut dibekalkan kepada individu melalui pengambilan makanan yang mempunyai gula secara semulajadi seperti nasi, mee, buah-buahan dan lain-lain lagi. Oleh yang demikian, pengambilan gula melebihi keperluan tubuh akan memberi pelbagai kesan buruk kepada individu.

Maklumat diperolehi daripada laman web:www.myhealth.gov.my

2. Jumlah penggunaan gula harian masyarakatMalaysia kini?

Menurut kajian yang dijalankan oleh CAP pada tahun 1970-an penduduk Malaysiamengambil kira-kira 17 sudu teh gula sehari manakala pada tahun 1980-an angka itu meningkat kepada 21 sudu teh. Menjelang tahun 1990-an, penggunaan gula dikalangan rakyat Malaysia telah meningkat kepada 24 sudu teh dan pada masa kini pula angka itu telah meningkat kepada 26 sudu teh.

Maklumat dari kenyataan akhbar oleh CAP pada 24 Julai 2009.

3. Apakah maksud sumber ’gula yang tersorok’?

Maksud sumber ’gula yang tersorok’ ialah gula yang digunakan sebagai pemanis utama di dalam pembuatan kebanyakan makanan seperti pembasuh mulut, aiskrim, gula-gula, pastri, biskut, minuman ringan, minuman manis (contohnya teh tarik) dan kuih. Gula juga kerap digunakan sebagai pengawet asli, pemekat dan sebagai agen pembantu semasa makanan dibakar. Gula biasanya ditambah kepada makanan semasa pemprosesan dan persediaan atau ditambah semasa makanan di makan.

Sumber dari Panduan Diet Malaysia 1999 (Keluaran KKM)

4. Kesan-kesan buruk pengambilan gula secara berlebihan dalam diet harian mereka?

Terdapat 60 jenis penyakit berbahaya yang dikaitkan dengan pengambilan gula secara berlebihan. Antaranya ialah kanser, diabetis, kegemukan (obesiti), masalah jantung, osteoporosis, masalah buah pinggang, asma, alahan dan penurunan metabolisma dalam badan. Menurut Institut Diabetes Antarabangsa, Malaysia mempunyai jumlah penghidap diabetes yang ke empat tertinggi di Asia. Daripada sejumlah 800,000 pesakit diabetes yang disenaraikan pada tahun 2007, jumlahnya dijangka meningkat kepada 1.3 juta pada tahun 2010.

Maklumat dari kenyataan akhbar oleh CAP pada 24 Julai 2009

5. Bagaimanakah untuk mengurangkan penggunaan gula di dalam kehidupan seharian?

Berikut adalah beberapa tip untuk mengurangkan penggunaan gula di dalam kehidupan seharian kita:

· Elakkan minuman berkarbonat, jus yang mempunyai banyak gula, ais krim, kek dan gula-gula.

· Kurangkan pengambilan makanan yang telah diproses kerana mempunyai kandungan gula yang tinggi.

· Amalkan memasak makanan sendiri. Anda sukar untuk mengetahui berapa kandungan gula yang diambil jika makan di luar.

· Kurangkan jumlah gula, susu atau krimer pekat manis. Selalu minta untuk mengurangkan manis di dalam minuman apabila minum di luar.

· Baca jumlah kandungan gula pada label makanan. Ini dapat mengelakkan anda dari mengambil gula secara berlebihan.

· Amalkan gaya hidup sihat dengan melakukan lebih banyak senaman untuk membakar kalori (gula) di dalam badan anda.

· Gantikan minuman manis seperti air berkarbonat dengan jus buah-buahan yang tidak mempunyai sebarang gula tambahan.

· Gantikan makanan ringan seperti biskut dengan memakan buah-buahan yang segar.

· Gantikan gula di dalam makanan dengan kemanisan dari sumber semula jadi seperti buah-buahan atau madu.

· Kurangkan makanan dan minuman manis secara perlahan-lahan contohnya jika anda minum minuman manis dua kali sehari, cuba kurangkan kepada satu kali sehari seterusnya kepada seminggu sekali sahaja. Banyakkan meminum air kosong kerana ia bagus untuk kesihatan.

Maklumat dari Buletin Pengguna Ogos 2008

Related from previous post

2010-08-23T11:47:00.000-07:00

In my previous posting I have noted the danger of a plate of white rice. The following is the study on Health Benefits and Concerns for Rice as an alarming factor in our diet.

Atherosclerosis
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.

Cancer prevention and diet
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.

Constipation
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.

Diabetes
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.

Heart attack
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.

Reference: HealthNotes

KURANGKAN GULA DALAM MASAKAN/MINUMAN

2010-08-23T10:46:00.000-07:00

Mengikut satu Kajian, rakyat Malaysia mengambil gula secara purata sebanyak 250gm sehari sedangkan keperluan tubuh kita cukup sebanyak 50gm sahaja (Wow...5 kali ganda tu). Statistik juga menunjukkan pada tahun 1986, pesakit diabetes adalah 6% daripada jumlah penduduk Malaysia. Sekarang tahap peratus pesakit diabetes ialah 11% drp jumlah penduduk Malaysia. Manakala tahun 2020 dijangka kenaikan sehingga 14%. Sekiranya rakyat Malaysia tidak mengubah diet mereka dijangkakan jutaan rakyat Malaysia akan didiami oleh pesakit2 daibetes, darah tinggi, kolestrol dan jantung. Bayangkanlah saudara semua apa akan jadi kepada Masyarakat Malaysia.

Ramai yang mungkin tidak perasan beras putih (dipanggil juga refined rice) yang mula digunakan sekitar 80 tahun lalu (sebelum itu masyarakat dunia menggunakan brown rice) menyumbang kepada obesiti (kegemukan) dan diabetes (kencing manis). Sebenarnya pengambilan nasi putih sebanyak secawan menyamai (secara chemical) 10 sudu teh gula. Pegambilan nasi (kalori 0) dari segi kesan metaboliknya samada dibakar atau disimpan sebagai lemak di dalam badan.

Buah-buahan amat digalakkan pengambilannya 30%


Sumber protein - 20% dlm sajian

Sumber Karbohidrat - 40% setiap sajian

Sumber Lemak - 10% per sajian

Sebagai perbandingan semangkuk epal (yang penuh dengan nutrien) yang yang dipotong menyamai 1.3 sudu teh gula. Sebab itulah hiraki pemakanan menggalakkan pengambilan sayuran dan buahan disebabkan kandungan nutriennya yang tinggi dan paras gulanya yang rendah.

Pyramid Makanan

Nasihat saya (sebagaimana yang sedang dikempen oleh PPIM), kurangkan pengambilan nasi dalam kadar yang banyak (kena lawan/kekang nafsu juga satu perjuangan) dan kurangkan penggunaan gula dalam makanan dan minuman kerana dalam nasi pun (sepinggan nasi sekali makan lebih kurang 3 cawan nasi=30 sudu teh gula??) sudah ada gula. Kalau boleh kita cuba kawal ke paras pengambilan gula sihat iaitu sekitar 50gm sehari.