What's Up??

hallu....

yeah, im still up, cant catch any sleep until now...why? maybe sebab otak OT hari ni kot. Anyway, its been so long since i din catch up with all of u kan. Apo nak buek, den busy.

So, what's up??Now, i'm already moved into 3rd week of 1st sem. Well, im still struggling and fixing some of stuff yang still unmanageable. Workloads a bit i wud sed decreasing at the beginning but it seem its gonna be increasing perhaps in few weeks time. So sama je lah.

Macam mana diet? well, proudly sed im doing well sebab got some positive feedbacks la kan. Semua tanya rahsia and dengan humble i just said im taking care of my health now hahaha well, its true eventually since im doing this because of 'amazing' level of my cholestrol kan so that is an honest answer so saya tak tipu ye hehehe

So, that's all i can share for now since its already 130am and i SHOULD go to bed now. InsyaAllah ill find some time to share with u some of the good tips or cerita sensasi pada lembaran yang lain.

Last word, adios amigos and pls take care yourselves and enjoy ur life while u still can (dahsyat ayat ini)

Makanan Terbaik Untuk Reduce Ur Cholestrol level

1. SOYA

Kacang soya merupakan makanan popular yg diproses untk mendapatkan Kacang soya mengandungi 48% protein, lesitin, vitamin & zat galian.Ia juga Dpt menghidarkan penyakit jantung & kencing manis. Kaya kalsium & Mineral yg membantu memecah lemak. Ia membantu menyusutkan kadar Lemak jahat (LDL) dan meningkatkan kadar lemak baik (HDL)

2. KUACI

Kuaci mempunyai kandunan zat besi. Pola pemakanan yg rendah dgn zat besi boleh menaikkan kadar kolestrol LDL sekali gus menghadkan kolestrol HDL. Mulakan pengambilan kuaci jenis tawar seperti dari jenis labu atau bunga matahari untuk menambah zat besi serta mengurangkan kolestrol.

3. BUAH KERING

Antara pelbagai jenis buah kering, limau kering adalah yg paling banyak mengandungi flavanoid. Pengambilannya mampu menyingkirkan lebihan lemak LDL sehingga dapat mengurangkan risiko sserangan jantung. Flavanoid juga boleh diperolehi dalam brokoli, tomato, bawang serta delima.

4. EPAL

Memakan sebiji epal atau meminum jusnya setiap hari cukup untuk membekalkan khasiat bagi mengurangkan kandungan kolestrol dalam badan. Kanak-kanak yg memakan makanan segera dan kemudian memakan epal atau minum jusnya, sebenarnya menyimbangkan kandungan zat dan mencegah berlaku kemak dlm badan.

5. IKAN TUNA

termasuk sumber asid lemak omega-3 yg popular, selain salmon dan makarel. Omega-3 secara khusus melindungi tubuh daripada peningkatan kadar kolestrol LDL.

6. KACANG TANAH

Kacang tanah yg dipanggang mengandungi lemak sihat dan kaya dengan vitamin E. Ia boleh menghalang radikal bebas agar tidak merosakkan kolesterol LDL dan dapat menghindari tubuh daripada serangan jantung.

7. MANGGA

Vitamin C banyak terdapat dalam mangga. Sumber lain : belimbing, kedodong, betik, rambutan, strawberi dan kiwi. Vitamin C berupaya mencegah kolestrol LDL dlm tubuh.

8. KISMIS

Mengandungi sebatian yg mampu menurunkan kolestrol. Sesiap yg mengamalkan diet dgn 400 kalori kismis setiap hari boleh menurunkan kadar kolestrol dlm darah sebanyak 8%.

9. OAT

Lebih daripada kajian saintifik yg dijalankan telah menunjukkan bahawa pengambilan oat setiap pagi boleh menurunkan kolestrol dalam darah. Serat mudah larut dalam oat boleh mengurankan risiko penyakit jantung sekiranya dijadikan sebahagian diet rendah lemak & kolestrol anda.

10. JAMBU BATU

Ia mampu menurunkan paras kolestrol dalam badan sebanyak 18.8%. Disyorkan mengambilnya setiap hari dalam jumlah mencukupi bagi memastikan khasiatnya bertindak balas kepada tubuh. Jumlah yg disyorkan ialah 400gm sehari, iaitu sebiji setengah selama empat minggu. Bagi mereka yang ingin menurunkan berat badan tanpa melupakan diet seimbang, jambu batu adalah pilihan yg sesuai.

P/S : My selection will be oat, soy bean, raisin, guava (im still thinking since 1 guava = 110 calorie), brokoli (love it) and fish (tuna and mackerel since salmon so expensive over here)

Moderate Hypercholestrolmia

Hallu,

I just received my blood test result this afternoon and due to my frequent headaches that i got in past few days so i am already expected some bad news from the doctor.

Well, sadly it is a bad news indeed. Dengan dukacitanya, dimaklumkan i am a moderate hypercholesterolaemia. Adus, baru je semalam melantak sakan kan so nasib baik dah melantak sakan sebab start from tomorrow and onwards i need to be on a strict diet and it is gonna be absolutely suckssssss

So just some info on cholestrol la kan for u


Total Cholesterol Levels

One of the readings you will see from your laboratory results is a number for "total cholesterol." This will tell you the total number of all of the fats you have in your blood. According to the National Cholesterol Education Program:

• A desirable level is less than 200 mg/dL (5.17 mmol/L)
  
• Levels between 200 mg/dL and 239 mg/dL (5.17–6.18 mmol/L) are considered borderline for high cholesterol.
  
• Levels at or above 240 mg/dL (6.21 mmol/L ) are considered high total cholesterol levels. This may put you at an increased risk for heart disease.

It is important to note that you should not determine your cholesterol levels just by your total cholesterol level. This needs to be further broken down into LDL, HDL, and triglycerides in order to give you some insight into the types of cholesterol that are in your blood.

where am i? hmmm I AM iN RED GROUP

High Density Lipoproteins

High density lipoproteins, or HDL, are considered to be the "good cholesterol", because HDL’s role in the body is to take cholesterol to the liver for degredation or processing, as opposed to allowing the cholesterol to hang around in the blood. According to the National Cholesterol Education Program:

• Any HDL level above more than 60 mg/dL (1.56 mmol/L) is considered high. A high HDL level is considered very healthy, since it has a protective role in guarding against heart disease.
  
• An acceptable HDL range is between 40- 60 mg/dL (1.04–1.56 mmol/L).
  
• An undesirable level of HDL is any level below 40 mg/dL (1.04 mmol/L). In this case, low HDL levels may help to contribute to heart disease.

Where am i? i am in ACCEPTABLE range

Triglyceride Levels

Elevated levels of triglycerides are also a risk factor for heart disease. According to the National Heart, Lung, and Blood Institute:

• Triglyceride levels should be below 150 mg/dL (1.69 mmol/L).
  
• Levels between 150 mg/dL (1.69 mmol/L ) and 199 mg/dL (2.25 mmol/L) are considered borderline high.
  
• Levels between 200-499 mg/dL (2.26-5.63 mmol/L) are considered high.
  
• Levels above 500 mg/dL (5.64 mmol/L) or considered extremely high.

YES, manage to slip in NORMAL group

Low Density Lipoproteins

Low density lipoproteins, also known as LDLs, are considered to be the "bad cholesterol". This type of lipoprotein circulates from the liver to other organs and tissues in the body, carrying cholesterol where it is needed. This type of cholesterol tends to linger and has been connected with various types of heart disease, including atherosclerosis, heart attack, stroke, and coronary heart disease. The current guidelines for LDL levels are:

• LDL levels less than 100 mg/dL ( 2.6 mmol/L) are considered optimal.
  
• LDL levels between 100 – 129 mg/dL (2.6–3.34 mmol/L) are considered near or above optimal.
  
• LDL levels between 130 – 159 mg/dL (3.36–4.13 mmol/L) are considered borderline high.
  
• LDL levels between 160 – 189 mg/dL (4.14 - 4.90 mmol/L) are considered high.
  
• LDL levels at or above 190 mg/dL (4.91 mmol/L) is considered very high.

OOOOOOOhhhhh oh oh oh my god, i think u can guess where am i belong to....memang jahat sangat kolestrol itewwwwwwww

Beautiful Panda Eyes

Hallu,

This is not a good day for me since i'm suffering from a bad headache with swollen beautiful panda puffy eyes huhu And i'll keep u update on my diet menu from Saturday until today but that shall wait for a while. Anyway, for now, i shall meet a doctor for some pills.

1460 challenge continue

Hallu,

My menu from wednesday until Friday

Wednesday

Breakfast - Nasi lemak 389 cal + Teh O 8 cal = 397 calorie
Lunch - Bubur ayam 348 cal + Limau ais 40 cal = 388 calorie
Tea = Homemade tau fu fa with syrup = 281 calorie
Dinner = Bubur ayam 348 cal + McVities Cookies 1 pc 70 cal = 418 calorie

Total calorie = 1484 calorie (oOOOOOO exceeded +24 calorie )

Thursday

Breakfast - Laksa Sarawak 589 cal + Teh O 8 cal = 597 calorie
Luntea ( i create the word myself ;p) - 1/2 cup of mee hoon goreng 275 cal + popia goreng 2 pc 260 cal = 535 calorie
Dinner - Sengkuang 155 cal + Milo 3 in 1 121 cal = 276 calorie

Total calorie = 1408 calorie -> yeah back on track :)

Friday

Brunch - 1/2 cup nasi putih 90 cal + ayam masak merah 317 cal + sayur goreng 79 cal + tempe goreng 82 cal + green tea 8 cal = 576 calorie
Tea - Peanut butter sandwich 1 pc = 259 calorie
Dinner - Bubur ayam (butter) 448 cal + green tea 8 cal = 456 calorie
Supper - 1 apple = 70 calorie

Total calorie = 1361 calorie -> whoopss its getting better rite :D

p/s : so far until now for today (Saturday) i may end up with less than 1300 calorie hehe but i crave for my chocolate low fat milk ishhh so im stilll thinkinggg hmmmm

Udang Lipan Sos Ala Chinese Style

Hi all,

Udang lipan ni x digemari sangat di kalangan orang melayu. Ada yang kata geli tengok rupanya, yalah macam lipan tapi mungkin ramai yang tahu isinya kenyal dan sedap. First time makan, dah fall in love dengan udang lipan tapi its quite hard la nak kopek isi since kulitnya keras gitu..Anyway, resepi kali adalah sumbangan daripada adik one of my collegues here, kira ni first trial la masak udang ni hikhik.Lets check out bahan dan cara memasaknya

Bahan-bahannya :

• Udang lipan yang telah dikopek dan dikeluarkan isinya
• Tepung jagung
• 1 susu besar sos tiram
• 3 sudu besar sos cili
• 2 sudu besar sos tomato
• 1 biji telur
• Minyak masak
• Garam dan gula secukup rasa

Bahan A (dikisar)

• 1 ulas bawang besar
• 3 ulas bawang putih
• 2 inci halia
• 1 inci lengkuas

Cara memasaknya :

1. Bancuh tepung jagung tadi dan masukkan sedikit garam. Isi udang lipan dimasukkan ke dalam bancuhan tepung dan digoreng sehingga masak.
2. Tos minyak dan ketepikan
3. Tumiskan bahan A tadi sehingga wangi
4. Setelah itu masukkan sos cili, sos tomato dan sos tiram. Masukkan garam dan gula secukup rasa dan kacau sehingga sos agak mendidih
5. Masukkan isi udang lipan yang telah digoreng tadi dan kacau.
6. Biarkan sos sebati dengan udang.
7. Akhir sekali, pecahkan sebiji telur ke dalam sos dan biarkan sos dalam 5 minit dan siap untuk dihidangkan
8. Hirisan limau kasturi sebagai penaik rasa