A Healthy and Attractive Table.

A Healthy and Attractive Table.

Having prepared meals that are healthy and tasty, it is now time to serve and eat the food. Although it may not seem obvious, the table setting also influences our health. If the foods we eat as part of these healthy recipes are exert their full preventive and curative effect, they should be presented and consumed appropriately. While it is true that the food we eat and the way they are cooked are important the following factors also influence our health: 

·         Our Attitude when we eat ;that is ,we do exhibit a happy spirit or are we stressed and worried

·         Wherewe are served, whether on an unattractive, carelessly-laid table or in a neat, orderly environment

·         When we eat, in a unplanned manner or while under pressure, or in a timely and regular patterns;

·         Also with Whom we eat.

All these factors physiologically influence the way in which our body digests and assimilatefood.

DO NOT EAT BETWEEN MEALS.

The presentation of the table along with where and when the meal is eaten is very important and with great effect to our Physiological Significance.  Between each meal the Digestive Organs must recuperate from the work performed. I suggest five hours is the ideal resting time necessary between meals to prevent digestive overload that can negatively affect general health.

A Healthy Table.

Besides what I have already said, this simple advice can also help in producing good digestion and health

·         Establish and follow a regular meal schedule

·         Avoid foods that are too Hot or Cold

·         Adjust the menu according to the partakers of the meal, bearing in mind such factors as physical or intellectual occupation, periods of growth, pregnancy and old age difficulty in chewing etc.

·         Would like to comment on this further more as according to Africa clans we need to give it a great reformation meaning about Dressing the foods in a tasty manner while avoiding Chemical Additives(such as artificial coloring) or irritating spices, careful with salt rates and try our best to use only vegetable Oils in moderation such as Olive Oil (Mafuta ya Alizeti)

Fruits Benefit to our Bodies (Manufaa ya Matunda Mwilini Mwetu)

Fruits

Fruits are one of the oldest forms of food known to man. The people in ancient times regarded fruits to be endowed with divine properties.

Fresh and dry fruits are the natural staple food to man. They contain substantial quantities of essential nutrients in a rational proportion. People subsisting on natural diet will always remain healthy.

Now we the fruits which can cure different diseases:

• Apple - Anaemia, constipation, and diarrhea, dysentry, stomach disorders, headache, heart disease, high blood pressure, dry cough, kidney stones, eye disorders and dental disorders.
• Apricot - Constipation, indigestion, anaemia, fevers and skin diseases.
• Avocado - Digestive system disorders, bad breath, Psoriasis and beauty aid.
• Bael fruit - Constipation, diarrhea, peptic ulcer and respiratory affections.
• Banana - Intestinal disorder, constipation, diarrhea, dysentery, arthritis, gout, anemia, allergies, kidney disorders, tuberculosis, over weight, burns and wounds.
• Date - Intestinal disturbances, constipation, intoxication, weak heart and children's diseases.
• Fig - Constipation, piles, asthma and corns.
• Grapes - Constipation, dyspepsia, asthma, heart disease, migraine, kidney troubles, liver disorders, children's diseases,external sores, pyorrhoea and alcoholism.
• Grapefruit - Acidity, digestive disorders, diabetes, influenza, fever, malaria and fatigue.
• Indian Gooseberry - Respiratory disorders, diabetes, heart disease, eye disorders, rheumatism, diarrhea, dysentery, prevents ageing and a hair tonic.
• Jambul Fruit - Diarrhea, dysentery,piles and liver disorders.
• Lemon - Oral disease, throat disorders, burning soles and heels, digestive problems, fever, obesity, cold, cholera, corn and beauty aid.
• Lime - Digestive disorders, constipation, common cold, tonsilitis, gums, gout, eye disorders, scorpion sting, obesity and beauty aid.
• Mango - Eye disorders, infections, loss of weight, diabetes, diarrhea,throat disorders and scorpion bites.
• Orange - Fever, constipation, diseases of bone and teeth, children's ailments, heart disease and acne.
• Papaya - Digestive Aid, intestinal disorders, roundworms, skin disorders and throat disorders.
• Pomegranate - Digestive disorders, diarrhea, dysentery, intestinal worms, fever, teeth and gum disorders.
• Raisins - Acidosis, constipation, anaemia and under weight.
• Watermelon - Cancer, heart disease, anxiety and panic, ageing, cataract.

Recipe For The HEART (Chakula Kifaacho kwa MOYO).

Habari za Mchana rafiki zangu

Napenda kuwakaribisha kwenye blog hii,hapa tunajadili aina za vyakula ambavyo hutumika kama tiba mbadala kwa magonjwa ambayo tunakumbana nayo katika maisha ya kila siku.

Mfululizo wa mwangaza huu ambao nimeona nitumie na rafiki zangu utakuwa kama mwanzo wa maisha mapya maana kwa kiwango kikubwa tafiti zimeonyesha ni kwa jinsi gani mlo mzuri na uliokamilika (balanced Diet) huchangia kwa asilimia sitini(60%) katika kurefusha maisha hasa kwa kikazi hiki tulichonacho.

                                                                Aubergine (Artichoke)

Leo nitapenda  kuongelea chakula au vyakula ambavyo hushauriwa kutumiwa mahususi kwa kujenga kiungo muhimu kwa binadamu kijulikanacho kama Moyo.

Moyo ni kiungo katika mwili ambacho huduma yake kwetu ni kubwa na hivyo huitaji uangalizi wenye mapenzi ya dhati na kuujali kwa kiwango cha hali ya juu,leo nimeanda aina mbili ya vyakula na kinywaji ambacho hupaswa kusaidia kuboresha na kujenga Moyo bila kusahau kuuepusha na magonjwa kama Presha n.k

Mchemsho wa Mbogamboga (Mixed Vegetables)

MAHITAJI
-250g  ya Njegere(peas) au Green Beans
-500g  ya Aubergine
-250g  ya Carrots
-100g  ya Maharage Soya
-400g  ya Viazi Mviringo
-01 Kitunguu
-02 Tangawizi

MAANDALIZI

-Hakikisha kimeoshwa vyema tayari kwa kupikwa
-Menya kama itakuwa ni njegere au maharage ya kijani vyema
-Kisha katakata Aubergine vipande vidogo vidogo kisha kwa ziada unaweza nyunyizia limao kuleta ladha
-Kisha chemsha kwa muda wa dakika thelathini(dk 30)

Mlo huu husaidia kuongeza madini na vitamini kwenye moyo.

Pia chakula hiki hushauriwa kwa watu wenye matatizo ya

Arterial Hypertension- kwa kuwa mchanganyiko huu wa mboga una kiwango kikubwa cha Potassiamu na pia Sodium katika kiwango cha chini hivyo kusaidia kuzuia Presha ya kupanda (High Blood Pressure) pia uhamasisha uzalishaji wa uchafu maji(diuresis- Urine Production)


Imeandaliwa
Dr Naomi J.K Mdongo

Presented by
Millan Abraham.
                                                              Bon Appertite

Eating a Healthy Balanced Diet

Eating a Healthy Balanced Diet

 Background to eating a healthy balanced diet
 Modern life has become so fast paced that few, if any have any time to stop and think about the effect modern day life has on the body. Under these circumstances, eating a healthy balanced diet seems to have been relegated to the attic for storage to be dusted off and removed only when we become sick and the doctors warn us that unless we start eating a healthy balanced diet in earnest, our body is doomed.
 Why a healthy balanced diet is important
 There is no mystery to eating a healthy balanced diet; in fact, it is so easy that once we are on it, we wonder what made us ignore something so important and imminently achievable. Because there is no option on good health, a nutritionally balanced diet is something every person should have, irrespective of how busy their lives might be. Eating a healthy balanced diet which essentially means a wholesome nutrition balanced diet makes our body and mind fit and strong and gives us the power and energy to fulfill our career objectives. So ironic as it might sound, eating a healthy balanced diet will actually help you immensely in this fast paced world.
 Reaction to health degraded by modern life styles
Modern hectic pace of life has led to poor health. As the health deteriorates, instead of eating a healthy balanced diet, people tend to either take “revitalize your life” pills, or pay handsomely to go on a detox holiday or opt for a equally exotic “guaranteed” diet plan. We tell you, the only guarantee such plans can give is to take your health south. Initially you might see a dramatic drop in your weight etc. but the long term effects of such exotic diet plans spells ruin because these plans are the opposite of a healthy balanced diet.
 We take the mystery out of a eating a healthy balanced diet
The food we eat is grouped into four broad based groups commonly known as the healthy food chart (see our article on food chart). Our body requires certain foods from each of these food groups. All such required foods from each food group taken together in the recommended quantities constitute a healthy balanced diet.
 The food groups are:

• Fruits

• Vegetables

• Cereals and Pulses

• Dairy

• Poultry, Fish and Meat products

When we consume the foods that are recommended from each of these food groups in the quantities they are recommended (see our article on food chart), then our body receives all the essential minerals, vitamins and dietary fiber. While the recommended quantities are based on a healthy active male adult, the actual serving sizes would vary depending upon factors such as activity level, age, height and gender.

Summary
Eating a healthy balanced diet makes our body and mind fit and strong and gives us the power and energy to fulfill our career objectives. So in essence, eating a healthy balanced diet will actually help you cope in this fast paced world.

Diebetes Food Routine.

In the beginning, this system will require that you to test your blood sugar a number times a day, as well as weigh and measure your food.
An example meal plan is shown below:

Breakfast

• Porridge or wholegrain breakfast cereal (e.g. Branflakes, Weetabix) and/or
• Wholemeal bread/toast/roll
• Fruit - fresh or tinned without sugar.

Mid-Morning

• Light Meal
• Soup
• Bread/toast/roll/baked potato/chapattis
• Small portion lean meat, chicken, fish, eggs, cheese or baked beans.
• Large portion salad or vegetables.
• Fruit as main meal

  Mid-Afternoon

• Main Meal
• Soup, for example broth, lentil, vegetable
• Small portion lean meat, chicken or fish
• Potatoes, bread, pasta, rice or chapattis
• Large portion vegetables or salad.
• Fruit - fresh, stewed or tinned without sugar or
• Unsweetened milk pudding or diet yoghurt

Bedtime

If you require a between meal and/or bedtime snack the following are appropriate.

• Fresh fruit,
• Diet yoghurt
• Toast
• Crackers
• Two plain biscuits or
• Wholemeal scone

DIET PLANNING FOR DIABETICS.

Diabetes Meal Planning

 Meal planning can help control blood glucose levels 

Management of your blood sugar (glucose) is essential to avoid further complications such as blindness, amputations and kidney disease.
Whilst diabetes often requires medication for control, it's important to remember that proper nutrition through meal planning is equally critical in diabetes care.
Nutritional management, in the form of a meal plan designed especially for you, will help you to maintain blood glucose levels as close to normal as possible, and maintain or lose weight.
You may feel apprehensive about meal planning, particularly if you’ve struggled with dieting in the past.  It can be difficult knowing where to start, and for this reason, putting together a meal plan that fits your lifestyle with the help of a dietitian comes recommended.

The following table illustrates this:

General Dietary Guidelines

General Dietary Guidelines	Summary of General Guidelines for Diabetics
Eat a variety of foods.	Eat a variety of foods
Balance the food you eat with physical activity-maintain or improve your weight.	Balance the foods you eat with your insulin, oral medication and your physical activity. Maintain or improve your weight.
Choose a diet with plenty of grain products, vegetables, and fruits.	For added fibre include whole grains, legumes, fruits and vegetables.
Choose a diet low in fat, saturated fat and cholesterol.	The amount of calories from fat should be no higher than 30%, of which no higher than 10% should be from saturated fat.
Choose a diet moderate in sugars.	Avoid foods containing significant amounts of sugar.
Choose a diet moderate in salt and sodium.	A moderate sodium restriction is recommended.
If you drink alcoholic beverages, do so in moderation.	If you drink alcoholic beverages, do so in moderation and see a dietician about fitting it into your meal plan.

Diabetic Meal Plan Systems There are two main meal planning systems, exchange lists and carbohydrate counting. With your health care team, you will decide which system best meets your needs. You might be able to use a combination of systems for greater flexibility. The exchange lists group foods into three categories: Carbohydrates (including lists of starches, fruits, vegetables, milk, and other carbohydrates such as dessert type foods). Meat and meat substitutes, and Fats Within any one of the categories a food can be exchanged with another. The amount of energy provided by a specified serving size of the food is essentially the same. You choose from the different categories to design a plan for your meals and snacks. With carbohydrate counting, the focus is on the amount of carbohydrates in the foods that you choose to eat. Your insulin or oral medication must be matched to the foods you eat. Your meal plan will tell you how many carbohydrate choices you can eat and when you can eat them. The carbohydrate can come from any type of food containing carbohydrates. It’s recommended to choose carbohydrate from lower GI sources and fresh fruit and vegetables.

Broccoli Pesto Pasta.

• Ingredients

• 400g dried spaghetti pasta
• 1kg broccoli, cut into florets, stems thinly sliced
• 55g (1/3 cup) pine nuts, toasted (though might not be compulsory)
• 1/2 garlic clove, thinly sliced (though might not be compulsory)
• 185ml (3/4 cup) extra virgin olive oil
• 60g (2/3 cup) shredded vegetarian hard cheese (or parmesan)
• Finely grated vegetarian hard cheese, to serve.
  
  • Nutrition

  Energy 4200kJ	Fat saturated 12.00g
  Fat Total 64.00g
  Carbohydrate Total 76.00g	Dietary Fiber 16.00g
  Protein 35.00g

   
  
  • Method
• Step 1
  Cook pasta in a saucepan of salted boiling water until al dente. Drain and return to pan.
• Step 2
  Meanwhile, cook broccoli in a saucepan of salted boiling water for 5 minutes or until tender. Drain and set aside to cool slightly. Process the broccoli, pine nuts, garlic and half the oil in a food processor until a coarse puree forms. Transfer to a bowl. Stir in the shredded parmesan and remaining oil.
• Step 3
  Stir pesto into pasta and season with salt and pepper. Divide among serving dishes and sprinkle with grated parmesan.

Nutritional Value of Maize.

Originally called hindi by Tanzanians, maize is a grain more commonly known Maize comes in several varieties, such as popcorn and dent corn, which is ground and used for products such as corn chips. Sweet corn is the variety that can be eaten right off the husk. It's a good source of fiber, potassium, vitamin C, and other vitamins and minerals.

The Basics

Sweet corn is a variety of maize with a high sugar content that softens when heated. It should be eaten as soon as possible after being picked because the sugar turns to starch, causing the kernels to lose flavor. Heat speeds up that process, so refrigerate or freeze corn until you're ready to use it. The nutritional values provided are for yellow corn, but white corn has essentially the same nutrients, except for vitamin A.

Basic Nutrition

One cup of sweet corn contains 125 calories, 5 g of protein, 2.9 g of dietary fiber and 27 g of energy-providing carbohydrates. The total fat content of 1.9 g includes no cholesterol and 1.4 g of healthy unsaturated fats.

Vitamins

A cup of sweet corn contains 10 mg of vitamin C, which is an important antioxidant and also necessary for the synthesis of collagen. It provides all of the B vitamins except vitamin B-12. A one-cup serving delivers 0.23 mg of thiamine, 0.08 mg of riboflavin, 2.56 mg of niacin, 0.14 mg of vitamin B-6 and 61 mcg of folate. Corn contains a small amount of vitamins E and K. Yellow corn contains 271 IU of vitamin A, while white corn only has 2 IU.

Minerals

One serving contains 3 mg of calcium, but this is just a trace amount based on the recommended daily intake of 800 mg/day established by the Institute of Medicine. Corn provides 0.8 mg of iron, 129 mg of phosphorus and 392 mg of potassium, compared with recommended adult daily intakes of 4,700 mg/day for potassium, 700 mg/day for phosphorus and 6 to 8 mg/day for iron. Corn also contains 0.24 mg of the trace mineral manganese, which functions as an antioxidant and is essential for metabolism.

Essential Fatty Acids

Omega-3 and omega-6 are essential fatty acids because they're needed for brain function and vision. Higher consumption of essential fatty acids is associated with a reduced risk of cardiovascular disease. Corn provides 0.84 g of omega-6 and 0.025 g of omega-3. The adequate intakes for omega-3 are 1.6 g/day for men and 1.1 g/day for women, and for omega-6 they're 17 g/day for men and 12 g/day for women, according to the Linus Pauling Institute.

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