[list_indonesia] [ppiindia] Breakfast's good for health
- From: Mario Gagho <gagho@xxxxxxxxx>
- To: ppiindia@xxxxxxxxxxxxxxx
- Date: Tue, 22 Mar 2005 10:40:04 -0800 (PST)
** Mailing-List Indonesia Nasional Milis PPI-India www.ppi-india.da.ru **
Sarapan itu perlu rupanya buat kesehatan. di indo
umumnya orang breakfast. kalau ternyata ada yg gak
"suka" sarapan, maka ada dua kemungkinan: 1. karena
lagi diet (umumnya kaum wanita); 2. karena kemiskinan
(tidak punya uang untuk beli sarapan). bukankah di
milis ini pernah diberitakan bahwa rakyat purworejo
banyak yg makan sehari sekali.
dari kedua kemungkinan itu sama2 tidak baik.
masalahnya, bagaimana org yg tidak breakfast krn. tak
punya? MG.
Courtesy:
http://cholesterolmatters.msn.com//article.aspx?aid=16>1=6250
Breakfast of (Heart) Champions
Why a healthy first meal is vital for your ticker
By Lorie Parch
Special to MSN
--------------------------------------------------------------------------------
Given our druthers, many of us would start the day
with breakfast a la Homer Simpson: a couple of
doughnuts and coffee. Alas, such a meal does your
heart no favors. In fact, the saturated fat, calories,
sugar and lack of nutrients would be downright
dangerous if you ate that every day. The good news,
though, is that by having a healthful breakfast every
morning, you can go a long way toward keeping your
ticker strong. "You start with the good building
blocks of breakfast and then transcend it into the
other meals of the day," says Dr. Nieca Goldberg,
chief of women's cardiac care at Lenox Hill Hospital
in New York and the author of Women Are Not Small Men:
Life-Saving Strategies for Preventing and Healing
Heart Disease in Women (Ballantine, 2002).
So what are the building blocks for a heart-healthy
breakfast? You should aim for three elements, says
Cindy Moore, director of nutrition therapy at The
Cleveland Clinic and a spokesperson for the American
Dietetic Association. "You want a combination of a
fiber source ? probably a whole grain of some kind
like bread or cereal; a piece of whole fruit; and some
sort of protein source, whether dairy or eggs/egg
substitutes or fish or lean poultry. The optimal
breakfast has those three."
Bulking up
Fiber is especially important to lowering the risk for
heart disease, since it offers a double benefit: "Many
fiber sources contain B vitamins ? folic acid
(folate), vitamins B6 and B12 ? which help in reducing
homocysteine levels," explains Moore. When
homocysteine, an amino acid, doesn't get broken down
normally in the body, there's more of it around. More
homocysteine usually means more plaque, which can
increase the risk for vascular and heart problems,
Goldberg says. A study published in the Jan. 19 issue
of the Journal of the American Medical Association
noted that women ages 27-44 who got at least 1,000
micrograms of folate daily (through diet and
supplements) had a 46 percent reduced risk of high
blood pressure than those who got less than 200
micrograms a day. What's more, when you get lots of
fiber you also reduce cholesterol levels.
advertisement
Since fortified cereals and breads contain more fiber
than is easy to get in most foods, breakfast is the
perfect opportunity to bulk up to reach the 3-plus
ounces (85-plus grams) of whole grains the new federal
dietary guidelines say we should try to get daily: Aim
for 4-5 grams of fiber per serving, advises Moore,
though many of the higher-fiber cereals will contain a
lot more than that. "You could have oatmeal,
whole-grain toast or a bagel or English muffin, or
even a whole-wheat pita filled with hummus ? the
chickpeas have fiber too ? and matchstick carrots and
broccoli." Fruits and vegetables also have lots of
fiber and the new guidelines recommend eating two cups
of fruit and 2½ cups of vegetables per day (for a
2,000-calorie-a-day diet). Whatever high-fiber foods
you choose, you'll be doing your body good. A study of
thousands of male health-care professionals over 14
years, published in the December 2004 edition of the
American Journal of Clinical Nutrition, found that
those who ate the most whole grains had the lowest
incidence of coronary heart disease ? something other
studies corroborate. But the study also noted that the
bran in the cereals seemed to be the most important
dietary factor in keeping the men's hearts healthy:
Those who got 11 grams of bran daily reduced their
heart disease risk by a very impressive 30 percent. .
But it's not just the fiber that's responsible for
those health benefits: Cereal, fruits and vegetables
are full of heart-protective antioxidants like
vitamins A, C, and E. Says Goldberg: "The heart
[benefit of] antioxidants [in studies] was found from
food, not supplements. People were eating it in their
diet. If you add fresh fruit ? blueberries,
raspberries, strawberries ? they all have
antioxidants, and blueberries are one of the highest
sources."
What to skip
Skipping breakfast can be just as bad as the
doughnuts-and-java start to the day. By passing up
your first meal, not only are you missing an
opportunity to get in more fiber and heart-healthy
sources of protein, calcium and other nutrients, but
you also may be increasing your odds for gaining
weight. "Some studies have shown ? though this isn't
conclusive ? that people who eat on a more frequent
basis are not only at a little more healthful weight,
but they have lower cholesterol levels," says Moore.
If you're adding breakfast to your daily lineup, be
sure to skip processed foods like energy bars,
ready-to-go meals, frozen foods and the like.
"Oftentimes these products contain trans fatty acids.
If you look on the ingredients list and see 'partially
hydrogenated oil,' that's a tip-off that it has trans
fatty acids," explains Moore. "These fats act
similarly to saturated fat, in that they raised the
LDL (the bad cholesterol) and lower HDL (the good
cholesterol)." In 2006, new regulations will require
all food labels to show the amount of trans fatty
acids in a food, but until then you'll need to look
out for the word "hydrogenated" on the ingredient
list. Also be wary of full-fat animal products ? pork
bacon, sausage, cheeses ? at breakfast, as these are
typically high in heart-clogging saturated fat and
cholesterol, not to mention calories.
Here are some suggestions for a heart-healthy and
delicious start to the day, courtesy of nutritionist
Cindy Moore:
Egg sandwich
Two slices whole-grain toast (or whole-grain English
muffin or bagel)
1 egg (fried using nonstick pan spray)
1/2 to 3/4 ounce (or 1 pre-packaged slice) reduced-fat
Swiss or cheddar cheese
1 tomato slice
1-2 slices reduced-fat turkey bacon (microwaved)
Pancakes and waffles
Use these substitutions for your favorite recipe. You
can leave out the oil entirely, says Moore, and it
won't affect the flavor.
Substitute whole-wheat flour (for all-purpose flour)
for half the flour called for
1 Tb sugar (or sucralose/Splenda)
Dash of salt
Substitute skim milk (for whole, 1, or 2 percent milk)
Substitute egg substitute (for whole egg)
To add flavor and fiber to pancakes, drop blueberries,
strawberries or raspberries into the batter. For
waffles, make a quick fruit sauce instead of using
syrup: Add a little water to frozen berries (1/4-½ cup
for a whole package of berries) to soften them. When
the berries are the right texture, add 1 Tb of sugar
or so and mix in. Pour sauce on waffles, pancakes or
French toast.
Egg strata
Combine egg substitute or a combination of egg
substitute and whole eggs (about 4 eggs' worth) and
about 1 cup fat-free milk. Remove the crusts from 4-6
slices of whole-grain bread and cube the bread into
about ½-inch square cubes. Pour egg and milk mixture
over cubed bread and let it sit for about 5 minutes so
milk gets absorbed (bread should be moist; you can add
more milk if desired). If you have some grilled onions
or peppers or other cooked veggies, you can mix these
in with the bread mixture and sprinkle with black
pepper. Pour mixture into a casserole dish. Put
low-fat cheese slice on top and spread a bit of
margarine mixed with unseasoned bread crumbs (made
with whole-grain bread, if possible) on top. Microwave
1-2 slices of reduced-fat turkey bacon, chop it up and
sprinkle on top of dish. Bake for about 25 minutes at
350 degrees.
--------------------------------------------------------------------------------
Lorie Parch is a health writer specializing in health,
nutrition and fitness and former executive editor at
Shape magazine.
Mario Gagho
Political Science,
Agra University, India
---------
A WINNER works harder than a loser and has more time.
A LOSER is always "too busy" to do what is necessary.
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