Friday, December 23, 2011



Wie geth es dir? = Ni hao ma?
Hope everyone in a good condition.Praise to Allah=)Alhamdulillah=)

1 simple questions:
Biasa tiap-tiap hari makan ada ambil sayur tak?buah?
(setakat sayur dgn buah pun nak tanya ke??benda simple la)

Simple kan,nampak remeh je
Ramai orang yang tak suka sayur,betul ke?

Sebab apa?Pahit?or?
Macam-macam jenis sayur available..No excuse~;P

Tak suka sebab dari kecil tak makan sayur?
Cuba try makan sekarang, tak cuba mana tahu..(sekarang sudah besar kan?)
cuba biasakan yang tak biasa=)

According to Malaysian Dietary Guidelines, 2010
we are encourage to eat plenty of fruits and vegetables everyday.

Plenty here defined by frequency and quantity.
Using frequency, it means as often as possible and
using quantity means at least two servings of fruits
and three servings of vegetables everyday.

Why we need to take fruits and vegetables?What is the benefits?
Memang tidak dinafikan sayur dan buah-buahan sangat banyak
mineral dan vitamin tapi kali ini nak cerita pasal kebaikan sayur
dan buah ini dari segi fiber atau serat.

Before that, what is fiber??
There are two types of fiber which is: dietary fiber refers to intact plan components that are not digestible by gastrointestinal enzymes while functional fiber is nondigestible carbohydrates that have been extracted or manufactured from plants.

Dietary fiber can be divided into soluble fiber and insoluble fiber.


Generally, it increase the water holding capacity of undigested material and lead to increase fecal volume and decreased GI transit time --> prevent constipation problem

Food sources: Fruits, vegetables, whole grains, bran


It can form gels, resulting in slowed GI transit time and slowed or decreased nutrient absorption --> provides satiety

It binds other nutrients such as cholesterol and minerals and decreased absorption of these
--> decrease serum cholesterol

Food sources: Oats, legumes, barley, citrus fruits

Chronic disease such as Diabetes Mellitus Type II, Cardiovascular disease, certain cancer has been linked with low consumption of fruits and vegetables.

For most cancers, people who ate the least amount of fruits and vegetables had about twice the risk of cancer compared to those who ate the most fruits and vegetables.

Non starchy vegetables probably protect against cancer of mouth, pharynx, larynx, oesophagus and stomach.

Fruits in general probably protect against cancer of mouth, pharynx and larynx, oesophagus, lung and stomach.

Increasing intake of fruits and vegetables may reduce long-term risk of obesity and weight gain

Krauss Mahan, 2008
Malaysia Dietary Guidelines, 2010

p/s: tak lengkap makan kalau tanpa sayur;D