tag:blogger.com,1999:blog-24909456123917967822024-03-13T21:33:31.296-07:00Go for a healthy diet.Littlediet is little but huge passion on dietary.Little Dietitianhttp://www.blogger.com/profile/05485184223116315944noreply@blogger.comBlogger127125tag:blogger.com,1999:blog-2490945612391796782.post-6151842072999151802014-04-04T23:34:00.002-07:002014-04-04T23:38:44.728-07:00An extra cup of sugar a day will lead to unhappy life<div class="separator" style="clear: both; text-align: center;">
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Hello readers, find a video here to reflect the the truth of excessive sugary beverages intake. It shows that even Polar Bear will face diabetes if they're taking excessive sugar :) It reminds me my another post <a href="http://www.mylittlediet.com/2012/03/reduce-your-sugar-intake.html">here</a> where I really meet a lot of patients recently that are struggling with diabetes.<br />
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Bear in mind, moderate intake of sweet drinks should be fine with a cap of maximum 2 cups/ day. However, over consumption will bring unhappiness in life. Do love yourself and say no to extra sugar!Little Dietitianhttp://www.blogger.com/profile/05485184223116315944noreply@blogger.com13tag:blogger.com,1999:blog-2490945612391796782.post-16325115278146173092013-11-17T22:12:00.001-08:002013-11-17T22:12:34.188-08:00Recipe Sharing: Banana Honey Lemon Smoothie (Beverage)<!--[if gte mso 9]><xml>
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<b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri;">NO.</span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">Ingredients</span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN; mso-fareast-theme-font: minor-fareast;">Portions (2 persons)</span></b><b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;"></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">Remarks</span></b></div>
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<span style="mso-bidi-font-family: Calibri; mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">1</span></div>
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<span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">Banana</span></div>
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<span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">2 whole</span></div>
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<br /></div>
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<span style="mso-bidi-font-family: Calibri; mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">2</span></div>
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<span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">Nestle Natural
Set Yogurt</span></div>
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<span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">200 g</span></div>
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<span style="mso-bidi-font-family: Calibri; mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">3</span></div>
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<span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">Lemon</span></div>
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<span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">½ whole</span></div>
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<span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">Squeeze for
juice</span></div>
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<span style="mso-bidi-font-family: Calibri; mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">4</span></div>
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<span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">Honey</span></div>
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<span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">1 tablespoon</span></div>
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<br /></div>
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<span style="mso-bidi-font-family: Calibri; mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">5</span></div>
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<span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">Ice cube</span></div>
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<span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">3 cups</span></div>
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<br /></div>
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<br />
<span style="font-family: inherit;"><span style="mso-bidi-font-weight: normal;"><span style="font-size: 11pt; line-height: 115%;"><br /></span></span></span>
<br />
<br />
<span style="font-family: inherit;"><span style="mso-bidi-font-weight: normal;"><span style="font-size: 11pt; line-height: 115%;">Method:</span></span></span><br />
<span style="font-family: inherit;"><span style="mso-bidi-font-weight: normal;"><span style="font-size: 11pt; line-height: 115%;">1.Add all ingredients into a blender.</span></span></span><br />
<span style="font-family: inherit;"><span style="mso-bidi-font-weight: normal;"><span style="font-size: 11pt; line-height: 115%;">2 Blend for 30 seconds or until smoothie thickens.</span></span></span><br />
<span style="font-family: inherit;"><span style="mso-bidi-font-weight: normal;"><span style="font-size: 11pt; line-height: 115%;"><span style="font-family: inherit;">3 Serve immediately. </span></span></span></span><br />
<br />
<span style="font-family: inherit;"><span style="mso-bidi-font-weight: normal;"><span style="font-size: 11pt; line-height: 115%;"><span style="font-family: inherit;">Noted: For more information about </span></span></span></span><span style="font-family: inherit;"><span style="mso-bidi-font-weight: normal;"><span style="font-size: 11pt; line-height: 115%;"><span style="font-family: inherit;"><span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">Nestle Natural
Set Yogurt, please visit: <a href="http://ww2.nestle.com.my/dearnestle/product/pages/landing.aspx#naturalset">http://ww2.nestle.com.my/dearnestle/product/pages/landing.aspx#naturalset</a></span></span></span></span></span><br />
<span style="font-family: inherit;"><span style="mso-bidi-font-weight: normal;"><span style="font-size: 11pt; line-height: 115%;"><span style="font-family: inherit;"><span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;"><br /></span></span></span></span></span>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-vWNzEbzHAMo/UomvdlTdnrI/AAAAAAAABl4/fSbuAOqK0kw/s1600/banana+smoothie.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-vWNzEbzHAMo/UomvdlTdnrI/AAAAAAAABl4/fSbuAOqK0kw/s320/banana+smoothie.jpeg" width="232" /></a></div>
<span style="font-family: inherit;"><span style="mso-bidi-font-weight: normal;"><span style="font-size: 11pt; line-height: 115%;"><span style="font-family: inherit;"><span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;"><br /></span></span></span></span></span>Little Dietitianhttp://www.blogger.com/profile/05485184223116315944noreply@blogger.com25tag:blogger.com,1999:blog-2490945612391796782.post-65052215399962157922013-11-17T21:57:00.000-08:002013-11-17T21:57:08.172-08:00Recipe Sharing: Kuzi Spiced Chicken (main dish)<!--[if gte mso 9]><xml>
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<div class="MsoNormalCxSpFirst" style="line-height: 150%; margin-bottom: 6.0pt; margin-left: 0in; margin-right: 0in; margin-top: 6.0pt; mso-add-space: auto; tab-stops: 2.0in;">
<span style="font-family: inherit;"><span style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">Preparation &
cooking time : 25 minutes</span></span></span></div>
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<span style="font-family: inherit;"><span style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">Serves: 5 persons</span></span></span></div>
<span style="font-family: inherit;">
</span><span style="mso-bidi-font-weight: normal;"><span style="font-family: inherit;"><span style="font-size: 11pt; line-height: 115%;">Per serving : 12g Carbohydrate,18g protein, 11.5g
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<tbody>
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<td style="border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 45.9pt;" valign="top" width="61">
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<b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri;">NO.</span></b></div>
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<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 148.5pt;" valign="top" width="198">
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<b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">Ingredients</span></b></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 137.7pt;" valign="top" width="184">
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<b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN; mso-fareast-theme-font: minor-fareast;">Portions (5 persons)</span></b></div>
</td>
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<b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">Remarks</span></b></div>
</td>
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<tr style="mso-yfti-irow: 1;">
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 45.9pt;" valign="top" width="61">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="mso-bidi-font-family: Calibri;">1</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 148.5pt;" valign="top" width="198">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">Chicken</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 137.7pt;" valign="top" width="184">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
5
<span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">boneless
chicken meat</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="148">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="mso-bidi-font-family: Calibri; mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">500 g</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 2;">
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 45.9pt;" valign="top" width="61">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="mso-bidi-font-family: Calibri;">2</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 148.5pt;" valign="top" width="198">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">Ginger</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 137.7pt;" valign="top" width="184">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
10
g</div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="148">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">blend</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 3;">
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 45.9pt;" valign="top" width="61">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="mso-bidi-font-family: Calibri;">3</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 148.5pt;" valign="top" width="198">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">Onion</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 137.7pt;" valign="top" width="184">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
50
g<span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;"></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="148">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<br /></div>
</td>
</tr>
<tr style="mso-yfti-irow: 4;">
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 45.9pt;" valign="top" width="61">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="mso-bidi-font-family: Calibri;">4</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 148.5pt;" valign="top" width="198">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">Garlic</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 137.7pt;" valign="top" width="184">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
5
g<span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;"></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="148">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<br /></div>
</td>
</tr>
<tr style="mso-yfti-irow: 5;">
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 45.9pt;" valign="top" width="61">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="mso-bidi-font-family: Calibri;">5</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 148.5pt;" valign="top" width="198">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
Tomato
<span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;"></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 137.7pt;" valign="top" width="184">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">3 whole</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="148">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<br /></div>
</td>
</tr>
<tr style="mso-yfti-irow: 6;">
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 45.9pt;" valign="top" width="61">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="mso-bidi-font-family: Calibri;">6</span><span style="mso-bidi-font-family: Calibri; mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;"></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 148.5pt;" valign="top" width="198">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">Blend chili</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 137.7pt;" valign="top" width="184">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
10
g<span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN; mso-fareast-theme-font: minor-fareast;"></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="148">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<br /></div>
</td>
</tr>
<tr style="mso-yfti-irow: 7;">
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 45.9pt;" valign="top" width="61">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="mso-bidi-font-family: Calibri;">7</span><span style="mso-bidi-font-family: Calibri; mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;"></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 148.5pt;" valign="top" width="198">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">Lemongrass</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 137.7pt;" valign="top" width="184">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
1
<span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">whole</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="148">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<br /></div>
</td>
</tr>
<tr style="mso-yfti-irow: 8;">
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 45.9pt;" valign="top" width="61">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="mso-bidi-font-family: Calibri;">8</span><span style="mso-bidi-font-family: Calibri; mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;"></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 148.5pt;" valign="top" width="198">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">Salt</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 137.7pt;" valign="top" width="184">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
1
<span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">tablespoon</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="148">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<br /></div>
</td>
</tr>
<tr style="mso-yfti-irow: 9;">
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 45.9pt;" valign="top" width="61">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="mso-bidi-font-family: Calibri;">9</span><span style="mso-bidi-font-family: Calibri; mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;"></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 148.5pt;" valign="top" width="198">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">Potatoes</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 137.7pt;" valign="top" width="184">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">2</span> <span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">whole</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="148">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">Cut into 6
pieces</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 10;">
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 45.9pt;" valign="top" width="61">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="mso-bidi-font-family: Calibri;">10</span><span style="mso-bidi-font-family: Calibri; mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;"></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 148.5pt;" valign="top" width="198">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">Carrots</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 137.7pt;" valign="top" width="184">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
½
<span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">whole</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="148">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">Cut into </span>1<span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;"> </span>½<span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;"> </span><span style="mso-spacerun: yes;"> </span>inch</div>
</td>
</tr>
<tr style="mso-yfti-irow: 11;">
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 45.9pt;" valign="top" width="61">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="mso-bidi-font-family: Calibri;">11</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 148.5pt;" valign="top" width="198">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">Sugar</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 137.7pt;" valign="top" width="184">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
1
<span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">tablespoon</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="148">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<br /></div>
</td>
</tr>
<tr style="mso-yfti-irow: 12;">
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 45.9pt;" valign="top" width="61">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="mso-bidi-font-family: Calibri;">1</span><span style="mso-bidi-font-family: Calibri; mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN; mso-fareast-theme-font: minor-fareast;">2</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 148.5pt;" valign="top" width="198">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">Cumin</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 137.7pt;" valign="top" width="184">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
2
g<span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;"></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="148">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<br /></div>
</td>
</tr>
<tr style="mso-yfti-irow: 13;">
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 45.9pt;" valign="top" width="61">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="mso-bidi-font-family: Calibri;">1</span><span style="mso-bidi-font-family: Calibri; mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN; mso-fareast-theme-font: minor-fareast;">3</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 148.5pt;" valign="top" width="198">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span class="hps"><span lang="EN" style="mso-ansi-language: EN;">Coriander</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 137.7pt;" valign="top" width="184">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
2
g<span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;"></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="148">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<br /></div>
</td>
</tr>
<tr style="mso-yfti-irow: 14;">
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 45.9pt;" valign="top" width="61">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="mso-bidi-font-family: Calibri;">1</span><span style="mso-bidi-font-family: Calibri; mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN; mso-fareast-theme-font: minor-fareast;">4</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 148.5pt;" valign="top" width="198">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span class="hps"><span lang="EN" style="mso-ansi-language: EN;">Cinnamon</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 137.7pt;" valign="top" width="184">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
1
<span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">whole</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="148">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<br /></div>
</td>
</tr>
<tr style="mso-yfti-irow: 15;">
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 45.9pt;" valign="top" width="61">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="mso-bidi-font-family: Calibri;">1</span><span style="mso-bidi-font-family: Calibri; mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN; mso-fareast-theme-font: minor-fareast;">5</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 148.5pt;" valign="top" width="198">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span class="hps"><span lang="EN" style="mso-ansi-language: EN;">Cardamom</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 137.7pt;" valign="top" width="184">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
2
<span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">seeds</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="148">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<br /></div>
</td>
</tr>
<tr style="mso-yfti-irow: 16;">
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 45.9pt;" valign="top" width="61">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="mso-bidi-font-family: Calibri;">1</span><span style="mso-bidi-font-family: Calibri; mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN; mso-fareast-theme-font: minor-fareast;">6</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 148.5pt;" valign="top" width="198">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span class="hps"><span lang="MS" style="mso-ansi-language: MS;">Clove</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 137.7pt;" valign="top" width="184">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
3
<span class="hps"><span lang="EN" style="mso-ansi-language: EN;">bud</span></span><span class="hps"><span lang="EN" style="mso-ansi-language: EN; mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN; mso-fareast-theme-font: minor-fareast;">s</span></span><span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN; mso-fareast-theme-font: minor-fareast;"></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="148">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<br /></div>
</td>
</tr>
<tr style="mso-yfti-irow: 17;">
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 45.9pt;" valign="top" width="61">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="mso-bidi-font-family: Calibri;">1</span><span style="mso-bidi-font-family: Calibri; mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN; mso-fareast-theme-font: minor-fareast;">7</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 148.5pt;" valign="top" width="198">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span class="hps"><span lang="EN" style="mso-ansi-language: EN;">Star anise</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 137.7pt;" valign="top" width="184">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
2
<span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">buds</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="148">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<br /></div>
</td>
</tr>
<tr style="mso-yfti-irow: 18;">
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 45.9pt;" valign="top" width="61">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="mso-bidi-font-family: Calibri;">1</span><span style="mso-bidi-font-family: Calibri; mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN; mso-fareast-theme-font: minor-fareast;">8</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 148.5pt;" valign="top" width="198">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">Cooking oil</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 137.7pt;" valign="top" width="184">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">5 tablespoon</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="148">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<br /></div>
</td>
</tr>
<tr style="mso-yfti-irow: 19; mso-yfti-lastrow: yes;">
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 45.9pt;" valign="top" width="61">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="mso-bidi-font-family: Calibri; mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN; mso-fareast-theme-font: minor-fareast;">19</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 148.5pt;" valign="top" width="198">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">Nestle natural
set </span>yogurt</div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 137.7pt;" valign="top" width="184">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">100 g</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="148">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<br /></div>
</td>
</tr>
</tbody></table>
<br />
<br />
<br />
<br />
<br />
<span style="mso-bidi-font-weight: normal;"><span style="font-family: inherit;"><span style="font-size: 11pt; line-height: 115%;">Method of cooking:</span></span></span><br />
<br />
<span style="mso-bidi-font-weight: normal;"><span style="font-family: inherit;"><span style="font-size: 11pt; line-height: 115%;">1 Marinate chicken pieces with cumin.</span></span></span><br />
<span style="mso-bidi-font-weight: normal;"><span style="font-family: inherit;"><span style="font-size: 11pt; line-height: 115%;">2 Saute onion, garlic, blended ginger and lemongrass with cooking oik.</span></span></span><br />
<span style="mso-bidi-font-weight: normal;"><span style="font-family: inherit;"><span style="font-size: 11pt; line-height: 115%;">3 Add chilies, tomatoes and cook until crisp.</span></span></span><br />
<span style="mso-bidi-font-weight: normal;"><span style="font-family: inherit;"><span style="font-size: 11pt; line-height: 115%;">4 Then, add in spices, carrots, potatoes and follow by chicken. Cook until the chicken is tender.</span></span></span><br />
<span style="mso-bidi-font-weight: normal;"><span style="font-family: inherit;"><span style="font-size: 11pt; line-height: 115%;">5 Finally, add in Nestle Natural Set Yogurt, sugar and salt. Serve immediately. </span></span></span><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: Calibri; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;"> </span></b><br />
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: Calibri; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;"><br /></span></b>
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: Calibri; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;">Noted: For more information about </span></b><span style="mso-bidi-font-weight: normal;"><span style="font-family: inherit;"><span style="font-size: 11pt; line-height: 115%;">Nestle Natural Set Yogurt, please visit <a href="http://ww2.nestle.com.my/dearnestle/product/pages/landing.aspx#naturalset">http://ww2.nestle.com.my/dearnestle/product/pages/landing.aspx#naturalset</a></span></span></span><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
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<span style="mso-bidi-font-weight: normal;"><span style="font-family: inherit;"><span style="font-size: 11pt; line-height: 115%;"><br /></span></span></span>Little Dietitianhttp://www.blogger.com/profile/05485184223116315944noreply@blogger.com6tag:blogger.com,1999:blog-2490945612391796782.post-38398848654857141532013-11-17T21:10:00.000-08:002013-11-17T21:13:55.271-08:00Recipe Sharing : Banana Yogurt Salad<!--[if gte mso 9]><xml>
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<span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri;">NO.</span></b></span></div>
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<span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">Ingredients</span></b></span></div>
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<span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN; mso-fareast-theme-font: minor-fareast;">Portions (2 persons)</span></b><b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;"></span></b></span></div>
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<span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">Remarks</span></b></span></div>
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<span style="font-family: inherit;"><span style="mso-bidi-font-family: Calibri; mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">1</span></span></div>
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<span style="font-family: inherit;"><span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">Banana</span></span></div>
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<span style="font-family: inherit;"><span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">1 whole</span></span></div>
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<span style="font-family: inherit;"><span style="mso-bidi-font-family: Calibri; mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">Peel off skin and cut into slices</span></span></div>
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<span style="font-family: inherit;"><span style="mso-bidi-font-family: Calibri; mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">2</span></span></div>
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<span style="font-family: inherit;"><span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">Nestle Natural
Set Yogurt</span></span></div>
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<span style="font-family: inherit;"><span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">100 g</span></span></div>
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<br /></div>
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<span style="font-family: inherit;"><span style="mso-bidi-font-family: Calibri; mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">3</span></span></div>
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<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="font-family: inherit;"><span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">Nuts</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.5in;" valign="top" width="144">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="font-family: inherit;"><span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">¼ cups</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 2.2in;" valign="top" width="211">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="font-family: inherit;"><span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">Chopped</span></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 4;">
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 45.9pt;" valign="top" width="61">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="font-family: inherit;"><span style="mso-bidi-font-family: Calibri; mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">4</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 130.5pt;" valign="top" width="174">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="font-family: inherit;"><span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">Strawberry</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.5in;" valign="top" width="144">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="font-family: inherit;"><span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">6 pieces</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 2.2in;" valign="top" width="211">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="font-family: inherit;"><span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">Cut into dice</span></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 5;">
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 45.9pt;" valign="top" width="61">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="font-family: inherit;"><span style="mso-bidi-font-family: Calibri; mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">5</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 130.5pt;" valign="top" width="174">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="font-family: inherit;"><span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">Baby Spinach</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.5in;" valign="top" width="144">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="font-family: inherit;"><span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">2 cups</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 2.2in;" valign="top" width="211">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="font-family: inherit;"><span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">Shredded</span></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 6; mso-yfti-lastrow: yes;">
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 45.9pt;" valign="top" width="61">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="font-family: inherit;"><span style="mso-bidi-font-family: Calibri; mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">6</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 130.5pt;" valign="top" width="174">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="font-family: inherit;"><span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">Honey</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.5in;" valign="top" width="144">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<span style="font-family: inherit;"><span style="mso-fareast-font-family: 宋体; mso-fareast-language: ZH-CN;">1 tablespoon</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 2.2in;" valign="top" width="211">
<div align="center" class="MsoNormalCxSpMiddle" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: center;">
<br /></div>
</td>
</tr>
</tbody></table>
<br />
<br />
<span style="font-family: inherit;"><span style="mso-bidi-font-weight: normal;"><span style="font-size: 11pt; line-height: 115%;"> Method of cooking:</span></span></span><br />
<br />
<span style="font-family: inherit;"><span style="mso-bidi-font-weight: normal;"><span style="font-size: 11pt; line-height: 115%;">1. </span></span><span style="font-size: 11pt; line-height: 115%;">Spoon 100g of Nestle Natural Set Yogurt and 1
tablespoon of honey into banana slices</span></span><br />
<span style="font-family: inherit;"><span style="font-size: 11pt; line-height: 115%;">2. </span><span style="font-size: 11pt; line-height: 115%;"><!--[if gte mso 9]><xml>
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</xml><![endif]--></span><span style="font-size: 11pt; line-height: 115%;"><span style="font-size: 11pt; line-height: 115%;">Then, sprinkle with nuts and surround with strawberry
and shredded baby spinach.</span></span></span><br />
<span style="font-family: inherit;"><span style="font-size: 11pt; line-height: 115%;"><span style="font-size: 11pt; line-height: 115%;">Note: For more information about N</span></span></span><span style="font-family: inherit;"><span style="font-size: 11pt; line-height: 115%;">estle Natural Set Yogurt, please visit <a href="http://ww2.nestle.com.my/dearnestle/product/pages/landing.aspx#naturalset">http://ww2.nestle.com.my/dearnestle/product/pages/landing.aspx#naturalset</a>. </span></span><br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-gEwqV8hPGk8/UomhGXGj19I/AAAAAAAABlc/vsFEt9YgPOQ/s1600/salad.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-gEwqV8hPGk8/UomhGXGj19I/AAAAAAAABlc/vsFEt9YgPOQ/s1600/salad.jpg" /></a></div>
<span style="font-family: inherit;"><span style="font-size: 11pt; line-height: 115%;"><span style="font-size: 11pt; line-height: 115%;"> </span> </span></span><br />
<br />
<br />
<span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 11pt; line-height: 115%;"></span></b></span><br />
<span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 11pt; line-height: 115%;"></span></b></span><br />
<span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 11pt; line-height: 115%;"></span></b></span><br />
<span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 11pt; line-height: 115%;"></span></b></span><br />
<span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 11pt; line-height: 115%;"><span id="goog_1354114800"><br /></span><span id="goog_1354114801"></span></span></b></span>Little Dietitianhttp://www.blogger.com/profile/05485184223116315944noreply@blogger.com1tag:blogger.com,1999:blog-2490945612391796782.post-56659505601618218302013-07-30T07:39:00.004-07:002013-07-30T07:39:56.973-07:00Nutrition (Pregnancy)<span style="font-family: inherit;"><span style="background-color: white; line-height: 16px;">I believe pregnancy is a long and difficult process for every mum in the world. Through a better diet planning for pregnant women,</span><span style="background-color: white; line-height: 15.984375px;"> more protein and nutrients, particularly iron, folate, iodine, and zinc, </span><span style="background-color: white; line-height: 16px;">they can have a healthier body to welcome their beloved baby. </span></span><br />
<span style="background-color: white; line-height: 16px;"><span style="font-family: inherit;"><br /></span></span>
<span style="background-color: white; line-height: 16px;"><span style="font-family: inherit;">I hope through the presentation slide I share for mummy or soon-to-be mummy, it will help to meet mother and baby's nutrient requirement. </span></span><br />
<span style="background-color: white; line-height: 16px;"><span style="font-family: inherit;"><br /></span></span>
<span style="background-color: white; line-height: 16px;"><span style="font-family: inherit;"><br /></span></span>
<iframe allowfullscreen="" frameborder="0" height="356" marginheight="0" marginwidth="0" mozallowfullscreen="" scrolling="no" src="http://www.slideshare.net/slideshow/embed_code/24765031" style="border-width: 1px 1px 0; border: 1px solid #CCC; margin-bottom: 5px;" webkitallowfullscreen="" width="427"> </iframe> <br />
<div style="margin-bottom: 5px;">
<strong> <a href="http://www.slideshare.net/littlediet/nutrition-pregnancy-24765031" target="_blank" title="Nutrition (Pregnancy)">Nutrition (Pregnancy)</a> </strong> from <strong><a href="http://www.slideshare.net/littlediet" target="_blank">littlediet</a></strong> </div>
Little Dietitianhttp://www.blogger.com/profile/05485184223116315944noreply@blogger.com1tag:blogger.com,1999:blog-2490945612391796782.post-46559551943751643752013-04-08T11:31:00.001-07:002013-04-08T11:31:48.194-07:00Food relates to Cancer (Cont)<b id="internal-source-marker_0.22995566786266863" style="font-weight: normal;"><span style="font-family: inherit;"></span></b><br />
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<b id="internal-source-marker_0.22995566786266863" style="font-weight: normal;"><span style="font-family: inherit;"><b id="internal-source-marker_0.22995566786266863" style="font-weight: normal; line-height: normal;"></b></span></b></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<b id="internal-source-marker_0.22995566786266863" style="font-weight: normal;"><span style="font-family: inherit;"><b id="internal-source-marker_0.22995566786266863" style="font-weight: normal; line-height: normal;"><span style="vertical-align: baseline; white-space: pre-wrap;">The topic of H7N9 is getting heater. Therefore, people should start review on your daily food consumed to discover the food relates to cancer, avoid it and stay healthy.</span></b></span></b></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<b id="internal-source-marker_0.22995566786266863" style="font-weight: normal;"><span style="font-family: inherit;"><b id="internal-source-marker_0.22995566786266863" style="font-weight: normal; line-height: normal;"><span style="vertical-align: baseline; white-space: pre-wrap;"><br /></span></b></span></b></div>
<div class="separator" style="clear: both; text-align: center;">
<b id="internal-source-marker_0.22995566786266863" style="font-weight: normal;"><span style="font-family: inherit;"><b id="internal-source-marker_0.22995566786266863" style="font-weight: normal; line-height: normal;"><a href="http://2.bp.blogspot.com/-q2dwlHpNpdM/UWMNCdSWVFI/AAAAAAAABV8/OQcYQ7cejuU/s1600/littlediet_hotdog_cause_cancer.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="179" src="http://2.bp.blogspot.com/-q2dwlHpNpdM/UWMNCdSWVFI/AAAAAAAABV8/OQcYQ7cejuU/s320/littlediet_hotdog_cause_cancer.jpg" width="320" /></a></b></span></b></div>
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<b id="internal-source-marker_0.22995566786266863" style="font-weight: normal;"><span style="font-family: inherit;"><b id="internal-source-marker_0.22995566786266863" style="font-weight: normal; line-height: normal;"><span style="vertical-align: baseline; white-space: pre-wrap;"><br /></span></b></span></b></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<b id="internal-source-marker_0.22995566786266863" style="font-weight: normal;"><span style="font-family: inherit;"><b id="internal-source-marker_0.22995566786266863" style="font-weight: normal; line-height: normal;"><span style="vertical-align: baseline; white-space: pre-wrap;"><br /></span></b></span></b></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<b id="internal-source-marker_0.22995566786266863" style="font-weight: normal;"><span style="font-family: inherit;"><b id="internal-source-marker_0.22995566786266863" style="font-weight: normal; line-height: normal;"><span style="vertical-align: baseline; white-space: pre-wrap;">Regarding foods which have consistently been tagged as increased cancer risk are limited to <span style="color: blue;">red meat and Cantonese-style salted fish</span>. Red meat, mainly beef, but not poultry and fish, is associated with a modest increase in colorectal cancer risk. Consumption of Cantonese- style salted fish has been found to be associated with the risk of nasopharyngeal cancer, which is very frequent in some populations of south-east Asia, particularly southern China.</span></b></span></b></div>
<div>
<b id="internal-source-marker_0.22995566786266863" style="font-weight: normal;"><span style="font-family: inherit;"><b id="internal-source-marker_0.22995566786266863" style="font-weight: normal; line-height: normal;"><span style="vertical-align: baseline; white-space: pre-wrap;"><br /></span></b></span></b></div>
<div>
<b id="internal-source-marker_0.22995566786266863" style="font-weight: normal;"><span style="font-family: inherit;"><b id="internal-source-marker_0.22995566786266863" style="font-weight: normal; line-height: normal;"><span style="vertical-align: baseline; white-space: pre-wrap;"><b id="internal-source-marker_0.22995566786266863" style="font-weight: normal; white-space: normal;"><span style="vertical-align: baseline; white-space: pre-wrap;">Another issue related to food safety is dry storage foods such as grains,nuts, grains and peanut. Those dry foods can produce potent microbial carcinogen which is Aflatoxin B1 due to fungus </span><span style="vertical-align: baseline; white-space: pre-wrap;">Aspergilus flavus</span><span style="vertical-align: baseline; white-space: pre-wrap;">. Hence, it is very important to monitor the storage of dry foods to ensure the freshness and free from any fungus contamination.</span></b></span></b></span></b></div>
<div>
<b id="internal-source-marker_0.22995566786266863" style="font-weight: normal;"><span style="font-family: inherit;"><b id="internal-source-marker_0.22995566786266863" style="font-weight: normal; line-height: normal;"><span style="vertical-align: baseline; white-space: pre-wrap;"><b style="font-weight: normal; white-space: normal;"><span style="vertical-align: baseline; white-space: pre-wrap;"><br /></span></b></span></b></span></b></div>
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<b id="internal-source-marker_0.22995566786266863" style="font-weight: normal;"><span style="font-family: inherit;"><b id="internal-source-marker_0.22995566786266863" style="font-weight: normal; line-height: normal;"><span style="vertical-align: baseline; white-space: pre-wrap;"><b id="internal-source-marker_0.22995566786266863" style="font-weight: normal; white-space: normal;"><span style="vertical-align: baseline; white-space: pre-wrap;">It is advised to avoid processed foods intake such as sausage, nugget, bacon, </span><span style="background-color: white; vertical-align: baseline; white-space: pre-wrap;">hot dog or ham. Those foods </span><span style="background-color: white; vertical-align: baseline; white-space: pre-wrap;">contains sodium nitrite or sodium nitrate. Sodium nitrate or nitrate are food additive added by manufacture to retain the color of meat and to inhibit bacterial growth in the food. Both chemicals can break down into nitrosamines, substances with the potential to cause cancer. </span><span style="vertical-align: baseline; white-space: pre-wrap;">Besides, some unhealthy fast foods that commonly consumed by us such as french fries and potato chips can be a silent cancer killer for regular consumers. There is carcinogen of acrylamide generated from those fast foods.</span></b></span></b></span></b></div>
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<b id="internal-source-marker_0.22995566786266863" style="font-weight: normal; line-height: normal;"><span style="vertical-align: baseline; white-space: pre-wrap;">关于增加癌症的风险,被认定为是红肉和咸鱼(腌制品)。红肉,主要是牛肉,并会增加大肠癌的风险。消费协会已发现咸鱼与鼻咽癌的风险,这在一些东南亚的国家</span><b id="internal-source-marker_0.22995566786266863" style="font-weight: normal;"><span style="font-family: inherit;"></span></b><span style="font-family: inherit;"></span></b></div>
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<span style="vertical-align: baseline; white-space: pre-wrap;">特别是南部地区的人口。</span></div>
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<span style="vertical-align: baseline; white-space: pre-wrap;">另一项有关食品安全的问题,特别是对干式贮存的食物,如谷类,坚果,谷物和花生。这些干食品能产生强有力的微生物致癌物质如黄曲霉毒素B1。这是因为不当的收藏方式如真菌黄曲霉的产生。因此,监测存储干燥食品的保质期,以确保没有任何真菌污染的新鲜度。</span></div>
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<span style="vertical-align: baseline; white-space: pre-wrap;">尽量避免加工食品的摄入量,如香肠,腊肉,热狗,火腿。那些食品含有亚硝酸钠或亚硝酸钠。硝酸钠或硝酸是食品添加剂添加制造保留肉的颜色和抑制细菌生长的食物。这两种化学物质可以分解成亚硝胺类物质,可能导致癌症。此外,一些不健康的快餐食品,如薯条和薯片,非常普遍在当今的社会,可以造成经常食用者的一种无声的患癌症的风险。</span></div>
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Little Dietitianhttp://www.blogger.com/profile/05485184223116315944noreply@blogger.com2tag:blogger.com,1999:blog-2490945612391796782.post-83317531873573388272013-03-20T09:35:00.000-07:002013-03-20T09:35:03.065-07:00Food relates to Cancer<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-m4xMw2XA2zw/UUnlEZvTwpI/AAAAAAAABVs/1vZNVgHgKc4/s1600/toxis_food.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="179" src="http://4.bp.blogspot.com/-m4xMw2XA2zw/UUnlEZvTwpI/AAAAAAAABVs/1vZNVgHgKc4/s320/toxis_food.jpg" width="320" /></a></div>
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<span style="font-family: inherit;">After reading an article related to toxic substances, it appears that these substances did appear in our food especially processed food or packaged food. An example is the <span style="color: blue;">DEHP </span>that appears in the pearl of milk bubble tea and also instant noodles. </span><br />
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<b id="internal-source-marker_0.905436703003943" style="font-weight: normal;"><b id="internal-source-marker_0.905436703003943" style="font-weight: normal;"><span style="vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">There are some studies found that excess energy intake was more dangerous than excess fat intake in increasing tumor yield in various chemical carcinogenesis models; excess fat induced more tumors than excess carbohydrates or excess protein when tested in isocaloric diets. Excess body mass (high level of body mass index, BMI) is associated with increased risk of cancer of endometrium, breast and colon adipose tissue is rich in aromatase which converts androstenedione to estrone, thus increase the stimulation of endogenous steroid hormones (estrogens and testosterone). Therefore, maintaining an ideal body weight is very important to reduce risk of cancer and others type of diseases.</span></span></b></b><br />
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<b id="internal-source-marker_0.905436703003943" style="font-weight: normal;"><span style="font-family: inherit;"><span style="vertical-align: baseline; white-space: pre-wrap;">For example, if you are taking western dish or buffet, try <span style="color: blue;">avoid choosing chicken wings (fatty skin), charred part of meats or internal organs</span> that cooked at high temperatures.There are foods contain substances such as </span><span style="background-color: white; color: #222222; vertical-align: baseline; white-space: pre-wrap;">heterocyclic amines (</span><span style="vertical-align: baseline; white-space: pre-wrap;">HCA) and </span><span style="background-color: white; color: #333333; vertical-align: baseline; white-space: pre-wrap;">polycyclic aromatic hydrocarbons (PAHs) </span><span style="vertical-align: baseline; white-space: pre-wrap;">that found in charred part of fried, grilled or barbeque meats (steak, hamburger patty, pork chops or bacon which is a cancer causing substances (carcinogens) ). HCAs form on the surface of meat from creatinine, amino acids, and sugars. </span><span style="background-color: white; color: #333333; vertical-align: baseline; white-space: pre-wrap;">PAHs can be found in other charred foods, as well as in cigarette smoke and car exhaust fumes.</span><span style="vertical-align: baseline; white-space: pre-wrap;"> To reduce the risk of pancreatic cancer, again, reduce your meat consumption or adopt simple changes in meat preparation techniques that reduce or eliminate production of these compounds.</span></span></b></div>
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<span style="font-family: inherit;"><b id="internal-source-marker_0.905436703003943" style="font-weight: normal;"><span style="vertical-align: baseline; white-space: pre-wrap;">This article might sounds like a </span></b><span style="background-color: white; color: #212121; line-height: 15px;">theory of a subject. However, t</span><b style="font-weight: normal;"><span style="vertical-align: baseline; white-space: pre-wrap;">here is actually no any food that can fully reduce the risk of getting cancer, but there are some sort of “good” combination of foods to maintain your health status. We always emphasize on balance meal. Balance meal is the best combination of foods to ensure adequate nutrients with appropriate amount of variety food intake. Don’t be a picky eater, get more variety in your dish especially vegetables, good source of complex carbohydrate as well as protein. </span></b></span></div>
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<b id="internal-source-marker_0.905436703003943" style="font-weight: normal;"><span style="vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">最近,我们在食物选购方面必须提高警惕,尤其是对有毒物质的出现,特别是加工食品及包装食品。在此之前,我们听到关于珍珠奶茶的问题, 最近又听到方便面的有毒事件。</span></span></b></div>
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<span style="vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">根据一些研究显示过量的能量摄入比起多余的脂肪摄入量的危险性更能增加肿瘤产量,另外在同样的能量摄入里,摄入过多的脂肪比起碳水化合物或多余的蛋白质等热量饮食,会引起更多的肿瘤。过重(身体质量指数,BMI)会使癌症的风险增加,尤其是子宫内膜癌,乳腺癌和结肠癌,从而增加内源性类固醇激素(雌激素和睾丸激素的刺激)。因此,保持一个健康的体重可以帮助减少癌症和其他类型疾病的风险。</span></span></div>
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<span style="vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">例如,如果你正在服用的西餐或自助餐,尽量避免选择的鸡翅(脂肪),烧焦部分。在高温下烤焦的肉类是不健康的食物,因为含有杂环胺(HCA)和多环芳香烃碳氢化合物(PAHs,通常出现在炸,烤或烧烤肉类(牛排,汉堡肉饼,猪排或腊肉,这是一种人类致癌物质))。HCAs的形式是表面上的肉肌酐,氨基酸和糖。多环芳烃,可以发现在其他烧焦的食物,以及在香烟烟雾和汽车排出的废气。为了降低患上胰腺癌的风险,最好还是减少肉类摄取,或通过简单的烹饪如蒸,焖,清炒等,以减少致癌物的产生。</span></span></div>
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<span style="vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">其实没有一个单一的食物可以降低患癌症的风险,但有些食物的配合是能够保持你的健康状况处于“良好”。我们始终强调平衡膳食。平衡膳食可以确保足够的营养,适量地摄取各种食物是最好的组合。尽量不要挑剔食物的选择,多摄取各种蔬菜类,高纤维的碳水化合物以及蛋白质是必然的选择。</span></span></div>
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Little Dietitianhttp://www.blogger.com/profile/05485184223116315944noreply@blogger.com1tag:blogger.com,1999:blog-2490945612391796782.post-54446386351325838222013-02-06T07:39:00.001-08:002013-02-06T07:39:52.504-08:00Added SUGAR, added health risk<span style="background-color: white; color: #222222; font-family: inherit;">Chinese New Year is just around the corner. I realize a lot of Chinese families are starting to purchase biscuits, drinks, hampers and decoration for home. Hence, I include my recent presentation slide about added sugar, added health risks to promote a low sugar Chinese New Year diet.</span><br />
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<span style="font-family: inherit;">The most common beverages that every family will purchase are packet, canned and alcohol drinks. The packets drinks such as chrysanthemum, sugarcane, winter melon or soybean milk will give you around 100 Kcal with 26g sugar (5 teaspoon sugar) for one packet. There are less sugar drinks but still contains 15g sugar (3 teaspoon). Therefore, if you are taking one packet of this drinks, then you're not encourage to take large amount of Chinese New Year biscuits. Those biscuits contain certain amount of sugar, 3 to 6 pieces can give you another 3 teaspoon sugar. Canned drinks such as 100 Plus can give you 3 teaspoon sugar too.</span></div>
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<span style="font-family: inherit;">Therefore, during Chinese New Year celebration, watch out your foods and beverages consumption to prevent overindulge extra calories and sugars that increase your weight. Remember, sugary drink is enough for you in a day. Happy Chinese New Year!</span><br />
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<iframe allowfullscreen="" frameborder="0" height="356" marginheight="0" marginwidth="0" mozallowfullscreen="" scrolling="no" src="http://www.slideshare.net/slideshow/embed_code/16382080" style="border-width: 1px 1px 0; border: 1px solid #CCC; margin-bottom: 5px;" webkitallowfullscreen="" width="427"> </iframe> <br />
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<strong> <a href="http://www.slideshare.net/littlediet/added-sugar-added-health-risk-edited-2" target="_blank" title="Added sugar, added health risk">Added sugar, added health risk</a> </strong> from <strong><a href="http://www.slideshare.net/littlediet" target="_blank">littlediet</a></strong> </div>
Little Dietitianhttp://www.blogger.com/profile/05485184223116315944noreply@blogger.com1tag:blogger.com,1999:blog-2490945612391796782.post-58398505140034698312013-01-09T02:19:00.002-08:002013-02-06T06:53:10.002-08:00A visit to Hong KongYear 2012 is quite a happening year for us, and step into 2013, I took a trip to Hong Kong. I was wondering if I could have a visit to a hospital in Hong Kong to understand their job scope and how it differs from my current work. Without any preparation, I came to Queen Elizabeth Hospital Hong Kong. I appreciated the kindness of Miss Lena who gave a brief introduction of dietetic department work.<br />
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<tr><td class="tr-caption" style="text-align: center;">A chapter of Christmas diet to encourage people having a healthy and happy Christmas meal.</td></tr>
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This is my first time having an experience in understanding foreign dietetic practices and workflow even-though I traveled quite a number of times. The first differences I think is their dietitian department is using a centralized catering order system which is practiced in few hospitals as well. This can achieve a standardize <span style="font-family: inherit;"><span style="background-color: white; color: #222222;">therapeutic<span style="font-family: inherit;">. T</span></span></span><span style="background-color: white;"><span style="font-family: inherit;"><span style="color: #222222;">heir clinical management is still towards diet manual from </span><span style="color: #222222;">Europe</span></span><span style="color: #222222;"><span style="font-family: inherit;"> side (with scientific evidence) and is similar to what Malaysian dietitian are practicing. I am happy to have these inputs and h</span></span></span><span style="font-family: inherit;">ope to</span> have the next opportunity. <br />
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<span style="font-family: inherit;">我很开心去了一趟香港,也能在香港的一家医院了解营养部门的工作范围,看和我目前的工作有什么不同。在没有任何准备,我来到香港伊利沙伯医院。所以,非常感谢善良的部门主任简要的给我介绍了饮食部门的工作。</span><br />
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Little Dietitianhttp://www.blogger.com/profile/05485184223116315944noreply@blogger.com1tag:blogger.com,1999:blog-2490945612391796782.post-42185231815703280882012-12-18T09:23:00.001-08:002012-12-18T09:23:19.354-08:00New generation of Ice Cream: Sweet and sugar free!Today, I read about an article of a Singaporean guy starts a cool ice cream shop 'Sugalight', selling sugar-free ice cream. Totally impress as he dedicated sugar-free ice cream for his dad who suffers diabetes medication but he is an ice cream person. The secret behind sugar-free ice cream - Xylitol.<br />
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Xylitol is a sugar substitute<span style="font-family: inherit;">, i<span style="background-color: white; color: #222222; line-height: 16px;">t is found in fibrous vegetables and fruit. Perhaps it has another function as well, </span></span><span style="background-color: white; font-family: sans-serif; font-size: 13px; line-height: 19.200000762939453px;"> </span><span style="background-color: white; line-height: 19.200000762939453px;"><span style="font-family: inherit;">Xylitol is </span></span><span style="background-color: white; line-height: 19.200000762939453px;"><span style="font-family: inherit;">beneficial for dental health. With the correct ingredient and correct formulation, I believe a sugar-free ice cream will be definitely wide acceptable in future. The best part about xylitol is it is not about ice cream, it can be attached in desserts and I can't wait to try one! </span></span><br />
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<span style="font-family: inherit;"><span style="line-height: 19.200000762939453px;">今日读了一篇</span><span style="line-height: 22.5px;">新加坡開雪糕店 ‘Sugarlight',賣無糖雪糕的新闻。</span><span style="line-height: 22.5px;">原來老板的父親患上糖尿病,每天都必須服用藥物控制血糖水平,但他喜歡吃雪糕等甜食,所以老板才</span><span style="line-height: 22.5px;">研制又甜又不會高血糖的雪糕。秘诀在于</span><span style="line-height: 22.5px;">自然的木糖醇,</span><span style="background-color: white;"><span style="line-height: 22.5px;">是玉米、蘑菇等果品、蔬菜自然製造的一種糖。木糖醇和白糖的甜度相似,</span><span style="line-height: 22.5px;">也不會被口腔里的細菌發酵利用,因此也可以減少蛀牙的幾率。</span></span></span>Little Dietitianhttp://www.blogger.com/profile/05485184223116315944noreply@blogger.com1tag:blogger.com,1999:blog-2490945612391796782.post-22499661299271299182012-11-21T09:47:00.001-08:002012-11-21T09:47:20.054-08:00What's protein again?<span style="font-family: inherit;"><span lang="EN-US" style="line-height: 115%;">From my experience, currently those who voice
that their weight losing diet is working just by changing their eating habit by
cutting down protein consumption. For example, they will avoid taking meat and
fish, just picking rice and vegetables only. </span><span style="line-height: 115%;">I will emphasize on how to get a balance
meal especially not to forget the protein source. Inadequate of protein will
lead to weak immune system, vulnerable to infection or sickness (fever, sore
throat, running nose, weakness). The cooking method and food choices for
protein sources are very important to determine calories and fat content that
we consume. Choosing the right protein is able to provide good nutrients as
well as maintaining strong immune system against sickness. In addition, animal
sources of protein included red meats (lamb, beef, and pork), white meats
(chicken, turkey), egg white and milk. Plant sources of protein included taufu,
tempeh, fucuk, others soy products and legumes (lentils, pea, beans).</span></span><br />
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<span lang="EN-US"><span style="font-family: inherit;">For each main meal, I do advice to include at
least 2 exchange of protein for female while 3 exchange for male based on
different calories intake. </span></span></div>
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<span lang="EN-US"><span style="color: blue;"><span style="font-family: inherit;">1 exchange of protein </span><span style="background-color: white; font-family: arial, sans-serif; font-size: x-small; line-height: 16px;">≃</span><span style="font-family: inherit;"> 7g protein </span><span style="background-color: white; font-family: arial, sans-serif; font-size: x-small; line-height: 16px;">≃</span></span><span style="color: blue; font-family: inherit;"> 35-65 Kcal. </span></span></div>
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<span lang="EN-US"><span style="font-family: inherit;">To achieve at least 15% of protein intake from total calories: </span></span></div>
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<span lang="EN-US"><span style="color: blue; font-family: inherit;">For female, you should take 4 to 5 exchange of protein based on 1500
Kcal per day.</span></span></div>
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<span lang="EN-US"><span style="font-family: inherit;"><span style="color: blue;">For male, you should at least
consume 5 to 6 exchange protein based on 2000Kcal per day.</span> </span></span></div>
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<span lang="EN-US"><span style="font-family: inherit;">However, if you are having
renal problem or others health related issue that need protein restriction,
remember to get consultation from your physician or dietitian. On the other hand, if you are
having problems that require high protein intake, female can increase 20% of protein intake from total calories which is equal to 7 exchange protein in a day while
male can take up 9 to 10 exchange protein in a day.<o:p></o:p></span></span></div>
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<span lang="EN-US"><span style="font-family: inherit;">To know the amount of protein that
you have taken, you should learn how to estimate portion size for 1
exchange of protein. </span></span></div>
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<span lang="EN-US"><span style="font-family: inherit;">1 exchange of protein </span></span><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: x-small; line-height: 16px;">≃</span><span style="font-family: inherit;"> 1
matchbox (40g) of fish, chicken, beef, lamb, pork or ½ of drumstick, 1 egg
white, 2 slices of cheddar cheese, ¾ pieces of taufu (soy bean curd) or 1 ½
sheets of Fucuk (30g) and 1 cup of milk. </span><span style="font-family: inherit;">It is suggested that the main
meal of lunch or dinner should consume 2 exchanges of protein by
taking 1 whole fish (80g)/ 2 match box of lean meats(80g)/ 2 egg white or 1 ½ pieces
of taufu. There will be total of 4
exchange protein from lunch and dinner for female. Another exchange of protein
is at least 1 cup of 4 tbsp of milk during breakfast or supper
to get total of 5 exchanges of protein in a day. For male, to get up to 6 exchange of
protein, you are suggested to take 3 exchange proteins for each lunch and
dinner.</span></div>
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<span lang="EN-US"><span style="font-family: inherit;">Please refer to a portion size guidelines:</span></span></div>
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<a href="http://4.bp.blogspot.com/-nLq62oAuKCA/UK0R_Y0xjJI/AAAAAAAABDY/H6sBAkiX9IA/s1600/littlediet_protein.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="272" src="http://4.bp.blogspot.com/-nLq62oAuKCA/UK0R_Y0xjJI/AAAAAAAABDY/H6sBAkiX9IA/s400/littlediet_protein.PNG" width="400" /></a></div>
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<a href="http://2.bp.blogspot.com/-NNzToQfKA4Q/UK0SCJ7NkhI/AAAAAAAABDg/OqXcebLtnDo/s1600/littlediet_protein1.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="255" src="http://2.bp.blogspot.com/-NNzToQfKA4Q/UK0SCJ7NkhI/AAAAAAAABDg/OqXcebLtnDo/s400/littlediet_protein1.PNG" width="400" /></a></div>
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<span style="font-family: inherit;"><span lang="EN-US"><span lang="ZH-CN" style="line-height: 115%;">有些人总喜欢囔着要减肥,可实际上却是通过减少蛋白质来改变自己的饮食习惯。例如,他们会尽量避免食用肉类和鱼类,仅只是选择取米饭和蔬菜类。他们有些会认为完整的主餐就像炒饭或炒面,能填饱肚子就当成是有营养。</span></span><span style="line-height: 115%;">在这里,我将强调如何获得平衡膳食,尤其要注意蛋白质的摄取量。当摄取不够蛋白质实际上会导致免疫系统较弱,容易感染或疾病(发烧,喉咙痛,流鼻涕,乏力等)。其实烹调方法和食物蛋白质来源的选择是非常重要的,以确定的热量和脂肪含量。当我们选择正确的蛋白质能够提供良好的营养以及保持健壮的免疫系统对抗疾病。动物蛋白来源包括红肉(羊肉,牛肉,猪肉),白肉(鸡,火鸡),蛋白和牛奶。植物蛋白来源包括豆腐,豆豉,腐竹,其他豆制品和豆类(扁豆,豌豆,蚕豆)。</span></span></div>
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<span lang="EN-US" style="line-height: 115%;"><span style="line-height: 115%;"><span style="font-family: inherit;"><br /></span></span></span>
<span lang="EN-US" style="line-height: 115%;"><span style="font-family: inherit;"><span lang="ZH-CN">女性应在每个主餐应包含至少</span><span lang="EN-US">2</span><span lang="ZH-CN">个蛋白质,而男性则需要到</span><span lang="EN-US"> 3</span><span lang="ZH-CN">个蛋白质。</span><span lang="EN-US">1</span><span lang="ZH-CN">个蛋白质等于到</span><span lang="EN-US">7</span><span lang="ZH-CN">克的蛋白质,能够提供</span><span lang="EN-US">35</span><span lang="ZH-CN">至</span><span lang="EN-US">65</span><span lang="ZH-CN">卡路里。为了在总热量摄取至少</span><span lang="EN-US">15</span><span lang="ZH-CN">%的蛋白质,我们应该确保我们每天摄取</span><span lang="EN-US">4</span><span lang="ZH-CN">至</span><span lang="EN-US">5</span><span lang="ZH-CN">个蛋白,这是女性是以每天</span><span lang="EN-US">1500</span><span lang="ZH-CN">卡路里为基础。而对于男性,达到总热量的</span><span lang="EN-US">15</span><span lang="ZH-CN">%,至少需要摄取</span><span lang="EN-US">5</span><span lang="ZH-CN">至</span><span lang="EN-US">6</span><span lang="ZH-CN">个蛋白质以</span><span lang="EN-US">2000</span><span lang="ZH-CN">卡路里为基础。但是,如果您有肾脏的问题或其他的健康问题,而需要限制蛋白质的摄入量,记得要咨询您的医生或营养师的建议。以上是为正常人的蛋白摄取量。如果您有问题需要高蛋白质摄入量,可提高到</span><span lang="EN-US">20</span><span lang="ZH-CN">%的蛋白质,女性可摄取每天</span><span lang="EN-US">7</span><span lang="ZH-CN">个蛋白质,男性可以摄取</span><span lang="EN-US">9</span><span lang="ZH-CN">个至</span><span lang="EN-US">10</span><span lang="ZH-CN">个蛋白质。</span></span></span><br />
<span lang="EN-US" style="line-height: 115%;"><span style="line-height: 115%;"><span style="font-family: inherit;"><br /></span></span></span>
<span lang="EN-US" style="line-height: 115%;"><span style="font-family: inherit;"><span lang="ZH-CN">因此,首先你应该学会如何估计为</span><span lang="EN-US">1</span><span lang="ZH-CN">个蛋白质的大小以确认需摄取多少的蛋白质。动物的</span><span lang="EN-US">1</span><span lang="ZH-CN">个蛋白等于</span><span lang="EN-US">1</span><span lang="ZH-CN">个火柴盒大小的(</span><span lang="EN-US">40</span><span lang="ZH-CN">克)鱼,鸡肉,牛肉,羊肉,猪肉或半只鸡腿,</span><span lang="EN-US">1</span><span lang="ZH-CN">个蛋白,</span><span lang="EN-US">2</span><span lang="ZH-CN">片切达奶酪,</span><span lang="EN-US">1</span><span lang="ZH-CN">块豆腐或</span><span lang="EN-US">1</span><span lang="ZH-CN">张半腐竹(</span><span lang="EN-US">30</span><span lang="ZH-CN">克)或</span><span lang="EN-US">1</span><span lang="ZH-CN">杯牛奶。建议在午餐或晚餐的主餐,至少食用一尾鱼(</span><span lang="EN-US">80</span><span lang="ZH-CN">克)或者瘦肉(</span><span lang="EN-US">80</span><span lang="ZH-CN">克)</span><span lang="EN-US">/ 2</span><span lang="ZH-CN">个蛋白</span><span lang="EN-US">/ 2</span><span lang="ZH-CN">块豆腐以达到每餐摄取</span><span lang="EN-US">2</span><span lang="ZH-CN">个蛋白质。这样女性就可在一天里摄取到足够的</span><span lang="EN-US">4</span><span lang="ZH-CN">个蛋白质。另</span><span lang="EN-US">1</span><span lang="ZH-CN">个蛋白质则鼓励食用</span><span lang="EN-US">4</span><span lang="ZH-CN">汤匙牛奶</span><span lang="EN-US">/</span><span lang="ZH-CN">一杯在早餐或临睡觉前,这样就可摄取到</span><span lang="EN-US">5</span><span lang="ZH-CN">个蛋白质。男性若要摄取达</span><span lang="EN-US">6</span><span lang="ZH-CN">个蛋白质,建议在每个午餐和晚餐都摄取</span><span lang="EN-US">3</span><span lang="ZH-CN">个蛋白质。</span><span style="line-height: 115%;"> </span> </span></span>Little Dietitianhttp://www.blogger.com/profile/05485184223116315944noreply@blogger.com3tag:blogger.com,1999:blog-2490945612391796782.post-81654732454939237252012-10-25T08:07:00.000-07:002012-10-25T08:07:27.424-07:00Korea instant noodles were recalled ...... againInstant noodle products from South Korea are always our favorite. Many of us like it especially during cold weather. However, six products are recalled again from few countries include Taiwan and Malaysia. Apparently, the products are made by the company name Nongshim. It is believed that benzopyrene is found in these 6 products which is one of the cause substance for cancer. More information and test results will be announced soon but in the meantime, consumers must take attention on the following product.<br />
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<a href="http://ramenrater.files.wordpress.com/2009/06/nongshimneoguri.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="neoguri noodles seafood and spicy" border="0" height="320" src="http://ramenrater.files.wordpress.com/2009/06/nongshimneoguri.jpg" title="neoguri noodles seafood and spicy" width="236" /></a></div>
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<a href="http://www.kosco.co.nz/image/cache/data/neoguri%20mild-500x500.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://www.kosco.co.nz/image/cache/data/neoguri%20mild-500x500.jpg" width="320" /></a></div>
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<span style="background-color: white; line-height: 23px;"><span style="font-family: inherit;">Neoguri seafood & mild noodles</span></span></div>
<br />Little Dietitianhttp://www.blogger.com/profile/05485184223116315944noreply@blogger.com5tag:blogger.com,1999:blog-2490945612391796782.post-84994748452344052492012-10-15T10:23:00.001-07:002012-10-15T10:23:06.255-07:00Biscuit (Original vs Less Sweet)When you are pushing a trolley in a market and pass through biscuit department, you might find a brand which offers a biscuit package but in 2 different types - Original and Less Sweet.<br />
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<a href="http://2.bp.blogspot.com/-UqnQxhvr8uc/UHxFM45uskI/AAAAAAAAA9I/DfkBBVJPrkg/s1600/littlediet_biscuit_original.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="152" src="http://2.bp.blogspot.com/-UqnQxhvr8uc/UHxFM45uskI/AAAAAAAAA9I/DfkBBVJPrkg/s400/littlediet_biscuit_original.png" width="400" /></a></div>
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<a href="http://1.bp.blogspot.com/-DSHPG0rEWOQ/UHxFKMb6DeI/AAAAAAAAA9A/Uz-cim7LbL8/s1600/littlediet_biscuit_lesssweet.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="147" src="http://1.bp.blogspot.com/-DSHPG0rEWOQ/UHxFKMb6DeI/AAAAAAAAA9A/Uz-cim7LbL8/s400/littlediet_biscuit_lesssweet.png" width="400" /></a></div>
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<span style="font-family: inherit;">One of the example is "Chips more" by Kraft. According to the nutrition facts, it shows
2 pieces of original flavor chipsmore provide 110Kcal with 15.8g sugar
(>3tsp) and 4.6g fat. Whereas for less
sweet. chipsmore provide 98Kcal with 6.5g sugar (>1tsp) and 4.3g fat. It show
that less sweet product provide 50% lesser of sugar compare to its original. Thus, to
prevent consuming much of sugar, less sweet should be a better choice compare
its original.</span></div>
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<span style="font-family: inherit;"><span lang="ZH-CN" style="line-height: 115%;">另一种巧克力饼干,不仅小孩子喜欢,也同时受到大人们的青睐。我从他们的网站搜索后,我意识到有较少的巧克力类型。据营养表</span><span lang="ZH-CN" style="line-height: 115%;">,它显示了</span><span lang="EN-US" style="line-height: 115%;">2</span><span lang="ZH-CN" style="line-height: 115%;">件原味</span><span lang="EN-US" style="line-height: 115%;">chipsmore</span><span lang="ZH-CN" style="line-height: 115%;">有</span><span lang="EN-US" style="line-height: 115%;">15.8</span><span lang="ZH-CN" style="line-height: 115%;">克糖(</span><span lang="EN-US" style="line-height: 115%;">3</span><span lang="ZH-CN" style="line-height: 115%;">茶匙)和</span><span lang="EN-US" style="line-height: 115%;">4.6</span><span lang="ZH-CN" style="line-height: 115%;">克脂肪提供</span><span lang="EN-US" style="line-height: 115%;">110Kcal</span><span lang="ZH-CN" style="line-height: 115%;">。另一方面,少甜</span><span lang="EN-US" style="line-height: 115%;">chipsmore</span><span lang="ZH-CN" style="line-height: 115%;">提供</span><span lang="EN-US" style="line-height: 115%;">98Kcal</span><span lang="ZH-CN" style="line-height: 115%;">,</span><span lang="EN-US" style="line-height: 115%;">6.5</span><span lang="ZH-CN" style="line-height: 115%;">克糖(</span><span lang="EN-US" style="line-height: 115%;">1</span><span lang="ZH-CN" style="line-height: 115%;">茶匙)和</span><span lang="EN-US" style="line-height: 115%;">4.3</span><span lang="ZH-CN" style="line-height: 115%;">克脂肪。这表明真的少甜款的会比原味的还要少糖</span><span lang="EN-US" style="line-height: 115%;">>50</span><span lang="ZH-CN" style="line-height: 115%;">%。因此,要防止摄入太多的糖份,少甜款的饼干,应该是一个更好的选择。</span></span></div>
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<span lang="ZH-CN" style="font-family: SimSun; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-CN; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;"><br /></span></div>
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<span style="line-height: 17px;"><span style="font-family: inherit;">I hope through more examples and advice, we as a consumer will choose food products wiser. TV ads maybe attractive, word of mouth maybe influential, but the true facts of the food won't lie.</span></span></div>
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<br />Little Dietitianhttp://www.blogger.com/profile/05485184223116315944noreply@blogger.com1tag:blogger.com,1999:blog-2490945612391796782.post-16784586128143032372012-10-05T07:36:00.002-07:002012-10-05T08:14:50.906-07:00A Selfless FatherI was thinking to post another product nutrition facts tonight. However, I would like to share a story happened today which is quite touching.<br />
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I followed up a diet of a kid (an anemia patient) today. His father was asking me recommendation about extra nutrition drinks for his son. As usual, I checked his son's report and recommended his father to buy a packet of milk for his son each day and buy milk powder for his son when he is discharged next week (I even showed the image of the product through my smartphone) which cost about RM1.60. I will take more samples for his son later after lunch even my sample is limited. "Okay, thank you. I will buy right away." he thanked me.<br />
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Around 2.30p.m. when I passed by the ward to pass his son the samples, I saw the kid holding a 1L bottle of milk (instead of just a packet milk as I suggested), and his father quickly stood up and asked me "Is this the correct product? I am thinking to buy a larger one but I only have RM5 today to spend". I was stunned right away. Totally speechless. The father continued sat beside the son (son is only able to speak native language), watching the person he loved most, and the bottle of milk means a lot to the wonderful bond the both have. The father doesn't read much words but he is a very polite guy, listening to the doctor or dietitian advice patiently, calm and strong (2 hours journey from their home to the hospital).<br />
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I slowly walked away from the ward, back to my office and had a little thought. My mind was blank as I was thinking if I can spare more food and resources to the patients that need most, unfortunately each person can only has limited resources. It was a heavy walk from my office to my car park after work. I hope the incident I faced today won't happen anymore with more care from our society. :(<br />
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P.S. The conversation is actually in Malay because he is 'Orang Asli'<br />
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<br />Little Dietitianhttp://www.blogger.com/profile/05485184223116315944noreply@blogger.com0tag:blogger.com,1999:blog-2490945612391796782.post-91754214999947964682012-09-21T12:29:00.001-07:002012-09-21T12:30:06.559-07:00Chocolate diet (cont)<div style="font-family: inherit;">
<span style="font-size: small;">In this post, there will be another 2 examples for chocolate products. The first one is a common biscuit found in hypermarket and second is a muffin from Kenny Rogers.</span></div>
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<span style="font-size: small;"><span lang="EN-US">The famous chocolate biscuit is love by
everyone especially during Chinese New Year or other celebrations. This sample shows that 7 pieces contains
13g of sugar which is equal to 2 ½ tsp of sugar. This sample is the
smallest packaging from this brand that contains 2 small sachets in which each
sachet supply 14 pieces. Thus, imagine if you consume 1 small sachet which is equivalent to 14 pieces; you consume 280
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<![endif]--><span style="font-size: small;"><span lang="EN-US" style="line-height: 115%;">As for chocolate
muffin from Kenny Rogers, it is providing 225Kcal with 12.3g sugar (2 ½ tsp
sugar) and 9.2g fat. Thus, a small chocolate muffin can serve you 15%
of energy requirement in a day. If you take more than 2 pieces
chocolate muffin a day, you already take more than 30% energy
uptake in a day which has yet included any main meal for that particular day. You
can always access their website to get their meal nutrition facts. <a href="http://www.krr.com.my/v3/calories-calculator.php">http://www.krr.com.my/v3/calories-calculator.php</a></span><span lang="EN-US"> </span></span></div>
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<span style="font-size: small;"><span lang="EN-US">There are many products which you can find. Try to go to the product website to find if any nutrition facts being publish and you definitely will learn more.</span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;">以上是从</span><span lang="EN-US" style="font-family: inherit;">KennyRogers</span><span style="font-family: inherit;">的巧克力松饼,它能够提供</span><span lang="EN-US" style="font-family: inherit;">225Kcal</span><span style="font-family: inherit;">,</span><span lang="EN-US" style="font-family: inherit;">12.3</span><span style="font-family: inherit;">克糖(</span><span lang="EN-US" style="font-family: inherit;">2</span><span style="font-family: inherit;">½茶匙糖)和</span><span lang="EN-US" style="font-family: inherit;">9.2</span><span style="font-family: inherit;">克脂肪。因此,一个小的巧克力松饼已经可以为占有您在一天的能量需求的</span><span lang="EN-US" style="font-family: inherit;">15</span><span style="font-family: inherit;">%。试想,如果超过</span><span lang="EN-US" style="font-family: inherit;">2</span><span style="font-family: inherit;">块巧克力松饼已</span><span lang="EN-US" style="font-family: inherit;">>30</span><span style="font-family: inherit;">%,这还不包括任何的主餐。若你在加上食用它们的主食,那么那餐你可能会食用了超过</span><span lang="EN-US" style="font-family: inherit;">500Kcal</span><span style="font-family: inherit;">以上。你总是可以尝试访问他们的网站,得到他们的膳食营养的事实。</span></span></div>
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Little Dietitianhttp://www.blogger.com/profile/05485184223116315944noreply@blogger.com1tag:blogger.com,1999:blog-2490945612391796782.post-54994148192361459532012-09-18T10:41:00.001-07:002012-09-18T10:52:05.566-07:00Chocolate diet<span style="font-family: inherit;">When we discuss about chocolate, the first thing in mind is either its sweetness or your favorite snack later on. Chocolate does deliver positive energy for us. For me, a cup of hot chocolate during rainy
day is enough to comfort under a cold weather. During mood swings or unhappy
events, a chocolate ice-cream or chocolate biscuits are able to free me from tireless atmosphere.</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">However, things that make you happy don't really promise you weight loss. Therefore, there are researches on chocolate diet to eat it without weight gaining. This post is simple, a simple guide to learn more about chocolate products. </span><br />
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<span style="font-family: inherit;"><span lang="EN-US">First, try to sort out several items that
make from chocolate. For example,
added chocolate dairy products (milk), chocolate ice-cream, and chocolate
biscuit or pure chocolate. After that, you got to learn how to <o:p></o:p></span><span style="line-height: 115%;">differentiate
them, then here are the most important tips. R</span>ead the <span style="color: blue;">nutrition label</span> of those items. Here,
I would show some example through picture which I capture from those items.
From the nutrition label, try to figure out sugar per servings and the fats
included trans fat and saturated fat.</span></div>
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<span lang="EN-US" style="line-height: 115%;"><span style="font-family: inherit;">According
to WHO guidelines, I do recommend female to take maximum 7 tsp sugar in a
day which is equal to 35g while for male can consume up to 10 tsp which is equal to 50g (depends on individual body size and calories intake). For fat, just try to
choose those products which are free from Trans fat (high trans fat when > 13g/100g) and low
saturated fat (high saturated fat when exceed 4g/100g). You can just follow back my previous <a href="http://www.littlediet.info/2012/02/food-label-you-have-to-learn.html">post</a> about food label.</span></span></div>
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<a href="http://3.bp.blogspot.com/-DiLFChahWTI/UFiv4ll_N_I/AAAAAAAAA68/oImcJCcipDA/s1600/littlediet_chocolatemilk.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: inherit;"><img border="0" src="http://3.bp.blogspot.com/-DiLFChahWTI/UFiv4ll_N_I/AAAAAAAAA68/oImcJCcipDA/s1600/littlediet_chocolatemilk.png" /></span></a></div>
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<span lang="EN-US" style="line-height: 115%;"><span style="font-family: inherit;">Above is an example of chocolate flavour
milk. Lactose is a type of natural milk sugar, however, it contains sucrose which is a type of added sugar with 11.8g for 1 serving (250ml)/ 1 packet.
which means it can provide around 2tsp of sugar. For fat, it contains around
5.3g which is considering low fat milk. thus, 1 packet of chocolate milk provides 185Kcal.</span></span><br />
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<a href="http://3.bp.blogspot.com/-kRJXTFip0MM/UFixKhOtG7I/AAAAAAAAA7U/0PJKcm2U8Ig/s1600/littlediet_chocolatbiscuit.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: inherit;"><img border="0" height="320" src="http://3.bp.blogspot.com/-kRJXTFip0MM/UFixKhOtG7I/AAAAAAAAA7U/0PJKcm2U8Ig/s320/littlediet_chocolatbiscuit.jpg" width="283" /></span></a></div>
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<a href="http://2.bp.blogspot.com/-Z1VGqsW540E/UFixNdF3lzI/AAAAAAAAA7c/LbnVBu3s854/s1600/littlediet_chocolatbiscuit2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: inherit;"><img border="0" height="320" src="http://2.bp.blogspot.com/-Z1VGqsW540E/UFixNdF3lzI/AAAAAAAAA7c/LbnVBu3s854/s320/littlediet_chocolatbiscuit2.jpg" width="264" /></span></a></div>
<span style="font-family: inherit;">The sample above is about chocolate biscuit.
It doesn't mention about sugar content but it shows that 4 pieces will supply
97Kcal and 1g of saturated fat. Actually, we tend to unaware that the pieces of
biscuit we consume during TV times or party (can up to 10 pieces).
If we ate 10 pieces, you already take 242Kcal with 2.5g saturated fat. It is
almost 16% of energy intake if it is based on 1500 Kcal per day and it is just a
snack that for you to kill some time and you still need others important nutrients
such as fiber, vitamin or minerals for daily life.</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">I will post another article on more chocolate products this week and hopefully more readers will understand the importance of nutrition fact behind every chocolate product.</span><br />
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<span style="font-family: inherit;"><span lang="ZH-CN" style="line-height: 115%;">说起巧克力,你会联想到什么呢?甜味,美味,兴奋心情</span><span lang="EN-US" style="line-height: 115%;">......</span><span lang="ZH-CN" style="line-height: 115%;">,几乎都是</span><span lang="ZH-CN" style="line-height: 115%;">正面的能量。每个人都会情不自禁爱上它。对于我来说,在雨天享用一杯温热的巧克力杯是足以对抗那寒冷的天气,让人感到温暖。在情绪波动或不愉快时,来一个巧克力冰淇淋或巧克力饼干都是可以让我从压力中得到释放。</span><span lang="EN-US"><o:p></o:p></span><span style="line-height: 115%;">现在,我将分享一些方法,能够适量的享受但也要控制份量和小心选择。</span></span></div>
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<span style="font-family: inherit;"><span lang="ZH-CN" style="line-height: 115%;">首先,尝试尽可能列出任何物品含有巧克力的食品。例如,添加了巧克力奶制品(牛奶),巧克力冰淇淋,巧克力饼干或纯巧克力</span><span lang="ZH-CN" style="line-height: 115%;">。</span><span lang="EN-US"><o:p></o:p></span><span lang="ZH-CN" style="line-height: 115%;">在此之后,尝试把他们两个类别,包括健康和不健康的。如果你问我,我应该如何去区分,那么在这里是最重要的提示</span><span lang="ZH-CN" style="line-height: 115%;">。</span><span lang="ZH-CN" style="line-height: 115%;">读这些项目的营养标签。在这里,我想通过图片展示一些例子。从营养标签,尝试阅读和分析每份量的糖和脂肪的数字,包括反式脂肪和饱和脂肪</span><span lang="ZH-CN" style="line-height: 115%;">。</span><span lang="ZH-CN" style="line-height: 115%;">根据世界卫生组织的指引,建议女性可以一天食用最多</span><span lang="EN-US" style="line-height: 115%;">7 </span><span lang="ZH-CN" style="line-height: 115%;">茶匙糖等于</span><span lang="EN-US" style="line-height: 115%;">35</span><span lang="ZH-CN" style="line-height: 115%;">克的,而男性可高达</span><span lang="EN-US" style="line-height: 115%;">10</span><span lang="ZH-CN" style="line-height: 115%;">茶匙等于</span><span lang="EN-US" style="line-height: 115%;">50</span><span lang="ZH-CN" style="line-height: 115%;">克,这根据于个别体重和热量的摄入。那脂肪尽量选择低反式脂肪(高反式脂肪是</span><span lang="EN-US" style="line-height: 115%;">13g/100g</span><span lang="ZH-CN" style="line-height: 115%;">)和低饱和脂肪(饱和脂肪含量高是</span><span lang="EN-US" style="line-height: 115%;">4g/100g</span><span lang="ZH-CN" style="line-height: 115%;">)。你可以按照我以前的<a href="http://www.littlediet.info/2012/02/food-label-you-have-to-learn.html">帖子</a>,有关食品标签获取更多详情。</span></span></div>
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<span lang="ZH-CN" style="line-height: 115%;"><span style="font-family: inherit;">以上是一个巧克力味牛奶的例子。乳糖是一种天然的牛奶糖的类型,但是,它含有蔗糖是一种添加糖份既<span lang="EN-US" style="line-height: 115%;">11.8</span>克在一包<span lang="EN-US" style="line-height: 115%;">250</span>毫升巧克力牛奶里。这意味着它可以含有约<span lang="EN-US" style="line-height: 115%;">2</span>茶匙糖份。它含有约<span lang="EN-US" style="line-height: 115%;">5.3</span>克脂肪既是属于低脂牛奶。因此,<span lang="EN-US" style="line-height: 115%;">1</span>包巧克力牛奶能够提供<span lang="EN-US" style="line-height: 115%;">185Kcal</span>。<span lang="EN-US"><o:p></o:p></span></span></span></div>
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<span lang="ZH-CN" style="line-height: 115%;"><span style="font-family: inherit;">上述范例是关于巧克力饼干。这包饼干并没有显示糖含量,但却显示<span lang="EN-US" style="line-height: 115%;">4</span>块饼干将提供<span lang="EN-US" style="line-height: 115%;">97Kcal</span>和<span lang="EN-US" style="line-height: 115%;">1g</span>饱和脂肪。其实当我们在观赏电视节目时,可能会不知不觉间使用了超过<span lang="EN-US" style="line-height: 115%;">10</span>块饼干。如果我们吃了<span lang="EN-US" style="line-height: 115%;">10</span>块,意味着已经摄取<span lang="EN-US" style="line-height: 115%;">242Kcal</span>与<span lang="EN-US" style="line-height: 115%;">2.5g</span>的饱和脂肪。这既是每天<span lang="EN-US" style="line-height: 115%;">1500</span>卡路里能量摄入量的近<span lang="EN-US" style="line-height: 115%;">16</span>%,如果它只是一个小吃,是不会让你感到饱足感,也不能获得其他重要的营养物质如纤维,维生素或矿物质。这可会造成你难以均衡的摄取其他重要的营养。</span><span lang="EN-US" style="font-family: SimSun; font-size: 11.5pt;"><o:p></o:p></span></span></div>
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Little Dietitianhttp://www.blogger.com/profile/05485184223116315944noreply@blogger.com1tag:blogger.com,1999:blog-2490945612391796782.post-87761041317217262912012-08-29T10:00:00.000-07:002012-08-29T10:00:17.731-07:00Weight, female vs male<br />
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<a href="http://3.bp.blogspot.com/-fxTcmSi3koM/UD5Kkv0uqcI/AAAAAAAAA6o/hrRmfXyz5kY/s1600/fm.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="198" src="http://3.bp.blogspot.com/-fxTcmSi3koM/UD5Kkv0uqcI/AAAAAAAAA6o/hrRmfXyz5kY/s200/fm.jpg" width="200" /></a></div>
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<span style="font-family: inherit;">As I learn from my friends, m<span style="line-height: 115%;">ale tends to loss weight faster by working overnight or prefer outdoor
activities such as soccer, badminton, and most popular gym. Female prefers indoor activities such as bakery, housework, gardening but I saw some like outdoor activities as well, however; why female tends to has weight problems compare to male?</span></span></div>
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<span style="font-family: inherit;"><span lang="EN-US" style="line-height: 115%;">From sex differences, </span><span lang="EN-US" style="background-color: white; background-position: initial initial; background-repeat: initial initial; line-height: 115%;">females generally have a higher percentage of body fat than
male</span><span lang="EN-US" style="line-height: 115%;">. The
normal range of % fat for female is around 24-31 % while for male only 16-24%.
unhealthy % of fat for female is >32% while for male is >25%. </span><span class="apple-converted-space"><span lang="EN-US" style="background-color: white; background-position: initial initial; background-repeat: initial initial; line-height: 115%;"> </span></span><span lang="EN-US" style="background-color: white; background-position: initial initial; background-repeat: initial initial; line-height: 115%;">Females have a much higher level of estrogen and
progesterone, which can encourage fat storage, while males are low in these
hormones and instead have more testosterone present, which encourage muscle
growth. Hence, f</span><span lang="EN-US" style="background-color: white; background-position: initial initial; background-repeat: initial initial; line-height: 115%;">emale hormones makes extra
calories to convert fat into food.<o:p></o:p></span></span></div>
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<span lang="EN-US" style="background-color: white; background-position: initial initial; background-repeat: initial initial; line-height: 115%;"><span style="font-family: inherit;">Women are much likely to eat for some reasons - during vacation, joyful mood and party. They
do not realize and indulge a large portion size of foods especially desserts which
look small but can provide a lot of calories from sugar and fat. The tendency to crave for sweet foods such as chocolate is heavier compare to male as it is able to stimulate ‘happy’ hormone. </span></span></div>
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<span lang="EN-US" style="background-color: white; background-position: initial initial; background-repeat: initial initial;"><span style="font-family: inherit;"><span style="font-size: small;"><span style="line-height: 115%;">But </span></span><span style="line-height: 18px;">I've</span><span style="font-size: small;"><span style="line-height: 115%;"> seen cases where male faces difficulties in losing weight too, just females are losing weight slower than male in my experience. The road to weight loss is a journey, there are factors that affect the result as well such as gene, stress and so on. Plain and simple, do measure your body far frequently to plan your diet ahead. Have a good journey.</span></span></span></span></div>
Little Dietitianhttp://www.blogger.com/profile/05485184223116315944noreply@blogger.com0tag:blogger.com,1999:blog-2490945612391796782.post-32419573129956363642012-07-16T08:43:00.003-07:002012-07-16T08:43:48.994-07:00Weight gain while vacation traveling<span style="font-family: inherit;">As I mentioned in a tweet few days ago, there was a survey conducted by FLY THOMAS COOK to determine which destination is worst for your waistline. The new released survey result was really interesting especially the reasons that contribute to weight gain during your travel. Hereby I share two info-graphics of the results and I hope you will find your reason of returning home with extra weight instead of extra luggage and how to avoid it.</span><br />
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<a href="https://dl.dropbox.com/u/14847018/littlediet/littlediet_FTC%20Infographic%201.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: inherit;"><img border="0" height="640" src="https://dl.dropbox.com/u/14847018/littlediet/littlediet_FTC%20Infographic%201.jpg" width="211" /></span></a></div>
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<a href="https://dl.dropbox.com/u/14847018/littlediet/littlediet_FTC%20Infographic%202.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: inherit;"><img border="0" height="640" src="https://dl.dropbox.com/u/14847018/littlediet/littlediet_FTC%20Infographic%202.jpg" width="210" /></span></a></div>
<span style="font-family: inherit;"><br /></span><br />
<span style="font-family: inherit;">You can't expect yourself to eat more than 3 or 4 meals a day during your trip, in fact, you shouldn't. I am not a traveler to Europe or middle eat countries, so I can't exactly point out the reasons that contribute to weight gain or loss during the trip to any selected country (that is probably why I'm so attracted to this survey, good research on the factors). </span><br />
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<span lang="EN-US"><span style="font-family: inherit;">However, I would like to give some comments on the second info-graphics about the reasons of weight gain or loss. In my opinion, the type of travel could be a strong factor that affect weight as well. For example,
if traveler prefer a backpacker vacation which involves a lot of
adventure of outdoor activities such as juggle trekking, walking, hiking or
snorkeling that can use up a lot energy, then it might lead to weight loss (<span style="color: blue;">more exercise and hot weather country for outdoor activities</span>). On the other way, if traveler is following a trip or on
behalf company for a meeting/conferences, then he/she might spend most of the time
relaxing, hanging around with friends (<span style="color: blue;">lots of alcohol drinks or sugary drinks</span>), chatting, discussion and less physical activity but on the
same time consume same amount of foods that can lead to high energy consumption
rather than energy expenditure, it will cause weight gain. For example, if a person practice a
balance diet with around 2000Kcal per day and has a routine exercise, a vacation with low activity level or no exercise but consuming same amount of 2000Kcal diet in a day also can lead to
weight gain problem (<span style="color: blue;">trying new food, </span></span></span><span style="background-color: white; color: blue;">less </span><span style="background-color: white; color: blue; font-family: inherit;">exercise</span><span style="background-color: white; font-family: inherit;">).</span></div>
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<span style="font-family: inherit;"><span style="background-color: white;">As mention above, alcohol does contain energy that lead to weight gain problem. 1g alcohol supply equals to 7Kcal. Generally, 12 oz of beer, 5 oz of
wine and 1.5 oz of liquor (vodka, whiskey) contain ½ oz pure alcohol that
considered as one drink. Hence, one drink can supply you around 105Kcal. The maximum
allowance for male in a day is up to two drinks while one drink for female in
a day. Beware that an </span><span style="background-color: white;">uncontrollable trip with high alcohol consumption can lead to liver problem such as fatty liver,
cardiovascular disease, diabetis mellitus or hypertension as well. </span></span></div>
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<span style="background-color: white;"><span style="font-family: inherit;">At last, I would like to stress on few interesting points from the survey:</span></span></div>
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<span lang="EN-US"><span style="font-family: inherit;"><span style="line-height: 115%;">a) Destination recommended for weight gain: Cyrus,
Turkey, Portugal, United State. (As I know, Cyrus is a mix culture country with wide variety of Europe, </span><span style="line-height: 17px;">Turkish</span><span style="line-height: 115%;"> and </span><span style="line-height: 17px;">Greek</span><span style="line-height: 115%;"> dishes. Well, if I'm the visitor, I will tend to try different kind of foods and cheap too)</span></span></span></div>
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<span lang="EN-US"><span lang="EN-US" style="line-height: 115%;"><span style="font-family: inherit;">b) Three countries recommended to lose weight: Germany, Canada,
Ireland (The higher volume of exercise leads to support the statement as mentioned in the full report)</span></span></span></div>
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<span lang="EN-US"><span lang="EN-US" style="line-height: 115%;"><span style="font-family: inherit;"><br /></span></span></span></div>
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<span lang="EN-US"><span lang="EN-US" style="line-height: 17px;"><span style="font-family: inherit;"></span></span></span></div>
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<span style="font-family: inherit;">c) Nearly three out of four women and two out of five men said alcohol consumption led</span></div>
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<span style="font-family: inherit;">to their weight gain.</span></div>
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<span style="font-family: inherit;">I hope you all have your find it useful and feel free to leave your comments. I will update this post again with more interesting fact from the survey. Have a nice day!</span></div>
<br />Little Dietitianhttp://www.blogger.com/profile/05485184223116315944noreply@blogger.com3tag:blogger.com,1999:blog-2490945612391796782.post-67557754276522292802012-07-14T08:00:00.000-07:002012-07-14T08:01:43.173-07:00Diet for Pregnancy (Part 4)<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-xc2x6VxLNpY/UAGJzmhrbSI/AAAAAAAAA6U/10DnIrPnmJk/s1600/littlediet_pregnant_milk.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="160" src="http://3.bp.blogspot.com/-xc2x6VxLNpY/UAGJzmhrbSI/AAAAAAAAA6U/10DnIrPnmJk/s200/littlediet_pregnant_milk.jpg" width="200" /></a></div>
<span style="background-color: white; font-family: inherit;"><br /></span><br />
<span style="background-color: white; font-family: inherit;">There are more common
health problems during pregnancy such as nausea and vomiting. It is common but tends
to reduce risk of miscarriage. The cause may relate with increased level of
human chorionic gonadotropin, progesterone, estragon. Normally, it occurs during
the beginning of fourth week but will start disappear on 10th week. However, frequent
vomiting can lead to dehydration, electrolyte imbalance or weight loss as the
loss of appetite towards food intake. Thus, you should try separating the liquid
and solid food intake, select well tolerated food such as hard-boiled eggs,
popcorn, yogurt, crackers and noodles or porridge. It is advised to ingest
small meal frequently, do not get bed with full stomach, and avoid foods
heartburn (spicy, high fat, beans, citrus, peppermint, coffee). Besides, avoid
any artificial sweeteners, alcohol, recreational drugs, and cigarettes with the
potential of harming your soon to be conceived baby.</span><br />
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<span lang="EN-US"><o:p></o:p></span></span></div>
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<span style="font-family: inherit;"><span lang="ZH-CN">在怀孕期间也有一些常见的健康问题:</span><o:p></o:p></span></div>
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<span style="font-family: inherit;"><span lang="ZH-CN">恶心和呕吐是常见的,可是能帮助减少流产几率。引发这现象的原因是激素,孕酮,雌激素水平增加有关。呕吐通常都发生在第四个星期开始至第十个星期,严重可导致脱水,电解质紊乱。因此,把固体与液体状食物分开饮食,避免触发恶心气味的食物,选择易消化食物如水煮鸡蛋,酸奶,饼干,面食类等食物。</span><o:p></o:p></span></div>
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<span lang="ZH-CN">胃灼热归因于胃肠道肌肉松弛的孕激素,降低食管括约肌放松,使胃内容物推入食道。因此,是建议少量多餐(</span>5<span lang="ZH-CN">到</span>6<span lang="ZH-CN">餐)经常摄取小餐,不要吃的饱饱就睡觉(容易倒流),避免饮食会造成胃灼热的食物,这包括辛辣,高脂肪,豆类,柑橘,薄荷,咖啡等。此外,在怀孕期间也建议避免摄取任何人工甜味剂,酗酒,嗑药,和香烟都可能伤害你的婴儿。</span><br />
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Human milk feeding is adequate as the
sole source of nutrition for up to age 6 months providing that the maternal
diet and reserves are adequate plus a sufficient quantity is transferred to the
infant. The recommended energy intake during the first 6 months of lactation is
an additional 500 kcal with extra 20g protein which means a total of 2300 Kcal
under the assumption that 170 kcal/d will be mobilized from energy stores
accumulated in pregnancy. The recommended energy intake after 6 months is
reduced to an additional 400 kcal/d with extra 15g protein which is
2000-2200Kcal because milk production rates decrease to 600 mL/d. However, this
energy calculation needs to be calculated based on different weight. Normal
weight can be calculated according to the above energy recommendation while
overweight or obese person should maintain a 1600-1800 Kcal for further weight
gain prevention and able to lose weight effectively. Of course, protein is needed
to maintain adequately for the quality of milk production and calcium intake.<o:p></o:p></span></div>
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<span style="font-family: inherit;"><span lang="ZH-CN">哺乳期间的营养需要比起怀孕时的营养更为重要。婴儿从出生到大概六个月时,体重可达到出生体重的一倍,这全依赖于母乳的营养。所以,这六个月母亲所摄取的营养是非常重要的,必须确保饮食营养是充足让婴儿吸收,因为婴儿只依靠母乳得到营养。因此,建议在哺乳期的前</span>6<span lang="ZH-CN">个月摄入额外的</span>20<span lang="ZH-CN">克蛋白质,增加</span>500<span lang="ZH-CN">卡路里,这意味着每天摄取将在</span>2300<span lang="ZH-CN">卡路里。</span> 6<span lang="ZH-CN">个月后推荐的能量摄入将减少,只需要额外</span>15<span lang="ZH-CN">克蛋白,这是</span>2000-2200Kcal<span lang="ZH-CN">。因为牛奶产量率会减少到</span>600<span lang="ZH-CN">毫升</span>/<span lang="ZH-CN">天。然而,这种能量的计算还需要根据不同重量计算。正常体重可以根据上述能源的建议,而超重或肥胖应保持</span>1600<span lang="ZH-CN">至</span>1800<span lang="ZH-CN">年为预防体重增加,同时有效地进行减肥。</span><span lang="ZH-CN"> </span><span lang="ZH-CN">当然充分的蛋白质是必要的,尤其从牛奶方面因含钙量也很重要。</span><o:p></o:p></span></div>
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<span style="font-family: inherit;">At present, our
information about the role of dietary supplementation in lactation is limited.
A balance diet during lactation is important rather than then supplements. A
supplement of vitamin D (10 g/d) is recommended for women who avoid milk and
other foods fortified with vitamin D. Similarly, a supplement of vitamin B-12
(2.6 g/d) is recommended for lactating women who are complete vegetarians.<o:p></o:p></span></div>
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<span style="font-family: inherit;"><span lang="ZH-CN" style="line-height: 115%;">就如上述所说,产妇的营养可以影响母乳的品质。目前,我们对在哺乳期的膳食补充剂的资料是有限的。哺乳期间的饮食平衡才是最重要的,而不是依赖补充剂。补充维生素</span><span style="line-height: 115%;">D</span><span lang="ZH-CN" style="line-height: 115%;">(</span><span style="line-height: 115%;">10</span><span lang="ZH-CN" style="line-height: 115%;">克</span><span style="line-height: 115%;">/</span><span lang="ZH-CN" style="line-height: 115%;">天)是建议给不喝牛奶和其他乳制品的产妇。同样的,素食产妇也可以摄取维生素补充维生素</span><span style="line-height: 115%;">B-12</span><span lang="ZH-CN" style="line-height: 115%;">(</span><span style="line-height: 115%;">2.6</span><span lang="ZH-CN" style="line-height: 115%;">克</span><span style="line-height: 115%;">/</span><span lang="ZH-CN" style="line-height: 115%;">天)。</span></span>Little Dietitianhttp://www.blogger.com/profile/05485184223116315944noreply@blogger.com0tag:blogger.com,1999:blog-2490945612391796782.post-48009563778151107282012-07-11T10:20:00.002-07:002012-07-11T10:35:35.398-07:00Diet for Pregnancy (Part 3)Hi all, wish you having a good health during this summer. I'm going to wrap up pregnancy topic this few days as I have prepared it long while ago. I am in the midst preparing new topic as well. Hope any women who "soon to be mummy" can still get some tips through this post.<br />
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<a href="http://1.bp.blogspot.com/-szjpyWxt8G4/T_248DJmY3I/AAAAAAAAA5w/QhzCnBR7sys/s1600/littlediet_fishoil.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="133" src="http://1.bp.blogspot.com/-szjpyWxt8G4/T_248DJmY3I/AAAAAAAAA5w/QhzCnBR7sys/s200/littlediet_fishoil.jpg" width="200" /></a></div>
<span style="background-color: white; font-family: inherit; line-height: 115%;">For brain intellectual, learning ability and fetal vision development, as we know, <span style="color: blue;">omega-3 fatty acids</span> included <span style="color: blue;">DHA and EPA</span> seems to play
an important part </span><span style="background-color: white; font-family: inherit; line-height: 115%;">for it. Omega-3s have been found to be essential for both </span><span style="background-color: white; font-family: inherit; line-height: 115%;">neurological and early visual development of the baby. Omega-</span><span style="background-color: white; font-family: inherit; line-height: 115%;">3s are also used after birth to make breast milk. </span><span style="background-color: white; font-family: inherit; line-height: 115%;">Research has confirmed that adding EPA and DHA to the diet of pregnant women has a positive effect on </span><span style="background-color: white; font-family: inherit;">visual and cognitive development of the baby. Studies have also shown that higher consumption of omega-3s </span><span style="background-color: white; font-family: inherit;">may reduce the risk of allergies in infants.
Hence, it is advisable for pregnant women to gain good sources </span><span style="background-color: white; font-family: inherit; line-height: 115%;">of omega 3 fatty acids - </span><span style="background-color: white; font-family: inherit; line-height: 115%;">mostly comes from deep sea colded fish. For example, salmon, tuna and </span><span style="background-color: white; font-family: inherit; line-height: 115%;">mackeral, sardines, anchovies, and herring. Thus, we do encourage pregnant mother should </span><span style="background-color: white; font-family: inherit; line-height: 115%;">take at least one meal in daily life
with
the portion size can be around <span style="color: blue;">60-90g boneless part or up to </span></span><span style="background-color: white; font-family: inherit;"><span style="color: blue;">120g include bone</span>. Adequate portion size can ensure we get sufficient omega-3 as well as </span><span style="background-color: white; font-family: inherit;">protein intake. If you already take a</span><span style="background-color: white; font-family: inherit;">dequate portion size of omega 3 from diet, it is not necessary to take fish oil </span><span style="background-color: white; font-family: inherit;">supplements. However, if you go for a try, choose a high quality fish oil </span><span style="background-color: white; font-family: inherit; line-height: 115%;">supplement from a reputable manufacturer
that </span><span style="background-color: white; font-family: inherit; line-height: 115%;">delivers the health benefits of EPA and DHA </span><span style="background-color: white; font-family: inherit; line-height: 115%;">without the risk of toxicity.The normal range for omega 3 fatty acid for pregnancy women </span><span style="background-color: white; font-family: inherit; line-height: 115%;">is <span style="color: blue;">300 mg DHA daily</span>.</span><br />
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<span style="font-family: inherit;"><span lang="ZH-CN" style="line-height: 115%;">我们知道,</span><span style="line-height: 115%;">ω</span><span style="line-height: 115%;">-3</span><span lang="ZH-CN" style="line-height: 115%;">脂肪酸</span><span style="line-height: 115%;">DHA</span><span lang="ZH-CN" style="line-height: 115%;">和</span><span style="line-height: 115%;">EPA</span><span lang="ZH-CN" style="line-height: 115%;">,对大脑智力,学习能力和胎儿的视觉发展是非</span><span lang="ZH-CN" style="background-color: white;">常重要的。</span><span style="background-color: white;">ω</span><span style="background-color: white;">-3</span><span lang="ZH-CN" style="background-color: white;">脂肪酸被认为是对婴儿的视觉神经和早期发展重要的。</span><span style="background-color: white;"> ω</span><span style="background-color: white;">-3</span><span lang="ZH-CN" style="background-color: white;">脂肪酸也对母</span><span lang="ZH-CN" style="background-color: white;">乳非常重要。研究已经证实,添加</span><span style="background-color: white;">EPA</span><span lang="ZH-CN" style="background-color: white;">和</span><span style="background-color: white;">DHA</span><span lang="ZH-CN" style="background-color: white;">对孕妇的饮食和宝宝的视觉和认知发展产</span><span lang="ZH-CN" style="background-color: white;">生积极作用。研究还表明较高的食用</span><span style="background-color: white;">ω</span><span style="background-color: white;">-3</span><span lang="ZH-CN" style="background-color: white;">脂肪酸</span><span style="background-color: white;">(EPA</span><span lang="ZH-CN" style="background-color: white;">和</span><span style="background-color: white;">DHA</span><span lang="ZH-CN" style="background-color: white;">的摄入量</span><span style="background-color: white;">)</span><span lang="ZH-CN" style="background-color: white;">可降低婴儿过敏症</span><span lang="ZH-CN" style="line-height: 115%;">的风险,降低先兆子痫的风险,并可能增加出生体重。</span><span style="line-height: 115%;"> ω</span><span style="line-height: 115%;">-3</span><span lang="ZH-CN" style="line-height: 115%;">缺乏,也增加了母亲的抑郁症的风险。</span><span lang="ZH-CN" style="line-height: 115%;">良好的</span><span style="line-height: 115%;">ω</span><span style="line-height: 115%;">-3</span><span lang="ZH-CN" style="line-height: 115%;">脂肪酸来源大多来自深海鱼。例如,鲑鱼,金枪鱼和鲭。因此,我们鼓励孕妇应至少一天里应吃至少一餐。一餐鱼的份量大概食用</span><span style="line-height: 115%;">60</span><span lang="ZH-CN" style="line-height: 115%;">至</span><span style="line-height: 115%;">90</span><span lang="ZH-CN" style="line-height: 115%;">克的去骨部分或到</span><span style="line-height: 115%;">120</span><span lang="ZH-CN" style="line-height: 115%;">克包括骨。当我们从我们的天然食品获得充足</span><span style="line-height: 115%;">ω</span><span style="line-height: 115%;">-3</span><span lang="ZH-CN" style="line-height: 115%;">脂肪酸,实际上是没有必要再摄取</span><span style="line-height: 115%;">ω</span><span style="line-height: 115%;">-3</span><span lang="ZH-CN" style="line-height: 115%;">脂肪酸补充剂。不过,如果你去尝试,要选择高品质的鱼和有信誉的生产厂家购买。儿童和孕妇应避免吃那些潜在的汞污染的最高级别(如鲨鱼,旗鱼,鲭鱼或方头鱼)鱼,较低的汞的鱼包括罐装淡金枪鱼,鲑鱼,鳕鱼,鲶鱼。</span></span><br />
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<a href="http://2.bp.blogspot.com/-KVFAwFnX5h8/T_25WlIEeXI/AAAAAAAAA54/R_Ib1t4j8Dg/s1600/littlediet_coffee.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="http://2.bp.blogspot.com/-KVFAwFnX5h8/T_25WlIEeXI/AAAAAAAAA54/R_Ib1t4j8Dg/s200/littlediet_coffee.png" width="200" /></a></div>
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<span style="background-color: white; text-indent: 36pt;"><span style="font-family: inherit;">For pregnant
women who is a coffee/tea lover, <span style="color: blue;">Caffeine </span>can lead to less healthy life for
pregnant mother. Caffeine can increase heart rate, diuretic (loss fluid) and
stimulate central nervous system. Caffeine can pass from maternal to fetal
blood that relates to miscarriage problem. If you really like coffee/tea, try
control your intake to <span style="color: blue;"><4 cups/day</span>.</span></span><br />
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<span lang="ZH-CN" style="background-color: white; font-family: inherit; text-indent: 36pt;">咖啡因可以被发现在咖啡,茶或一些碳酸饮料,这似乎对孕妇不良。咖啡因可提高心率,利尿(亏损流体),并刺激中枢神经系统。咖啡因可从母体传递给胎儿的血液,造成流产的问题。如果真的需要消耗,尽量控制摄入量少于</span><span style="background-color: white; font-family: inherit; text-indent: 36pt;">4</span><span lang="ZH-CN" style="background-color: white; font-family: inherit; text-indent: 36pt;">杯</span><span style="background-color: white; font-family: inherit; text-indent: 36pt;">/</span><span lang="ZH-CN" style="background-color: white; font-family: inherit; text-indent: 36pt;">天。</span><br />
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<span style="font-size: 13.5pt;"><o:p></o:p></span></div>Little Dietitianhttp://www.blogger.com/profile/05485184223116315944noreply@blogger.com1tag:blogger.com,1999:blog-2490945612391796782.post-31572081281384802012-06-17T03:29:00.000-07:002012-06-17T03:29:25.621-07:00Diet and tissue healingIt has been a while littlediet is not updated. No worries, there are lots more information coming as diet is a long term planning and is essential that you practice well in your life. I made a slightly different post today to embed one of my presentation slide I done for a workshop. I have done this presentation slide within a week and maybe there are mistakes in it but sharing is caring. Learn more about diet for your tissue healing below, also recommended for wound healing patients.<br />
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<strong style="display: block; margin: 12px 0 4px;"><a href="http://www.slideshare.net/littlediet/diet-and-tissue-healing-13356203" target="_blank" title="Diet and tissue healing">Diet and tissue healing</a></strong> <iframe allowfullscreen="" frameborder="0" height="355" marginheight="0" marginwidth="0" scrolling="no" src="http://www.slideshare.net/slideshow/embed_code/13356203" style="border-width: 1px 1px 0; border: 1px solid #CCC;" width="425"></iframe> <br />
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View more <a href="http://www.slideshare.net/thecroaker/death-by-powerpoint" target="_blank">PowerPoint</a> from <a href="http://www.slideshare.net/littlediet" target="_blank">littlediet</a> </div>
</div>Little Dietitianhttp://www.blogger.com/profile/05485184223116315944noreply@blogger.com1tag:blogger.com,1999:blog-2490945612391796782.post-6655574844272191842012-05-13T07:19:00.002-07:002012-05-13T07:21:48.283-07:00Learn food label (read before you shop!)<br />
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<span style="font-family: inherit;">As I went for vacation and seminar two weeks ago, I went to many market, again, discovered one common mistakes consumer usually make, they are so attracted to <span style="color: blue;">latest advertisement, brand, free gift and also promotion</span>. I posted before about the importance of food label, I would like to spend an hour now to re-emphasize how we can be a smart consumer in picking the right food and beverages. What do you usually buy from
market? Look for the cheapest price, brand or quality? So, to guarantee
you will buy the right products for the best of your health, it is necessary
for everyone to learn how to read food label before you make any purchase of foods
and beverages. </span></div>
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<span style="font-family: inherit;">As a smart consumer, there are some simple things we should be
aware with food products. The first things that we should pay attention to is
about <span style="color: blue;">expire date</span>. Normally for canned food, there will have shelf life about 2
to 5 years while for milk products,
those ready to drink packet wil last for around half year; powder can last
longer for around 1 year. I had bad experience with some shops as they simply
put those expired biscuit mix together with those non expired biscuit. Thus, no
matter what type or what brand of food or beverages products, remember expired
date is a very important check point for your purchase.</span></div>
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<a href="http://3.bp.blogspot.com/-UsjbQu55hvw/T6_CuTbB_qI/AAAAAAAAA5k/E7H4_zvwHjY/s1600/IMAG1298.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="265" src="http://3.bp.blogspot.com/-UsjbQu55hvw/T6_CuTbB_qI/AAAAAAAAA5k/E7H4_zvwHjY/s400/IMAG1298.jpg" width="400" /></a></div>
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<span style="font-family: inherit;">Next is about nutrition label (an image of nutrition label is as above as what I snapped). Nowadays a lot of products
claim </span><span style="color: blue; font-family: inherit;">less sugar or low fat</span><span style="font-family: inherit;">, but is it really </span><span style="color: blue; font-family: inherit;">‘less’ sugar</span><span style="font-family: inherit;"> or what can we
understand about the term of less sugar. Actually less sugar is more directed
to reduce 25% of sugary content from its original products. For example, if a
packet of original </span>flavor<span style="font-family: inherit;"> soy milk contain 20g sugar per serving, less sugar
soy milk still contains around 15g sugar which is equal to 3 tsp per serving/
packet. According WHO, female is allowed a maximum 71/2tsp and male with maximum
10tsp in a day. Hence, this 3 tsp means you already take around 40% from the maximum
total sugar intake in one day. We should bear in mind that not only beverages
provide sugar but your snack such as biscuit or ice cream do contain certain amount
of sugar. Some people are unaware about this and this lead towards diabetes
mellitus in future life. Thus, we really need to look at the nutrition facts
before purchase. </span></div>
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<span style="font-family: inherit;"><span style="line-height: 115%;">Another problem we might face is cereal
products such as cereal drink or oat drinks. We never read the nutrition fact
when we shop for those beverages. Some just blindly follow advertisement for
the most popular or most branded one. One thing we shouldn’t miss out is about
sugar. Most of the products will mention amount of sugar for one serving. If
you are able to find that less than 5g per serving, that is consider low sugar
products while those more than 15g per serving</span> is in the category of
high sugar beverages. If those products without label of sugar amount, try look
into the ingredients part to identify any <span style="line-height: 115%;">added
sugars such as sucrose, glucose,
fructose, corn or maple syrup which add
calories but not other nutrients, such as vitamins and minerals.<span class="apple-converted-space"> </span></span>Lastly, we should always look
for nutrition label of a food product before 100% believe it is a healthy
product from its advertisement.</span></div>Little Dietitianhttp://www.blogger.com/profile/05485184223116315944noreply@blogger.com0tag:blogger.com,1999:blog-2490945612391796782.post-45598632858084880242012-04-25T07:50:00.002-07:002012-04-25T07:51:30.564-07:00Diet for pregnancy (Part 2)<span id="internal-source-marker_0.1993723097257316"></span><br />
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<a href="http://2.bp.blogspot.com/-eUzJOHvpaMA/T5gPNpglYbI/AAAAAAAAA5Y/T-dCZI1pJBg/s1600/littlediet_pregnancy_nutrition_pyramid.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-eUzJOHvpaMA/T5gPNpglYbI/AAAAAAAAA5Y/T-dCZI1pJBg/s1600/littlediet_pregnancy_nutrition_pyramid.gif" /></a></div>
<b style="font-family: inherit; text-indent: 36pt;"><span style="font-size: 15px; font-weight: normal; vertical-align: baseline; white-space: pre-wrap;"><br /></span></b><br />
<b id="internal-source-marker_0.1993723097257316" style="font-family: inherit; text-indent: 36pt;"><span style="font-size: 15px; font-weight: normal; vertical-align: baseline; white-space: pre-wrap;">Pregnancy mother has their own nutrition pyramid table like the above image. It is essential to go through especially to learn what do you require most. I strongly recommend to start from <span style="color: blue;">protein</span>. The protein intake for pregnancy mother should increase another 7.5 g/d or a total of <span style="color: blue;">62.5 g/day</span>. It is actually calculated based on body weight too. For example, those who are underweight should take at least 10 exchange of protein sources from foods such as 1 whole egg/ 30g tuna/ 30g sardine (1 exchange as breakfast) 120g of fish (1 whole fish), 90g chicken pieces or 1 ½ pieces of tofu (3 exchange) for each meal (lunch and dinner) plus another 2 cups of milk in whole day. The diet of pregnant vegetarian sometimes is lower in vitamin B12, Vitamin D, Ca, Zn, omega-3 and iron, thus; they need variety plant sources legumes (lentils, chickpea, black-eye pea, black benas), grains (barley, corn, rice), nuts (soy, seeds), yogurt, vegetables and fruits to get sufficient of those nutrients.</span></b><br />
<span style="font-family: inherit;"><b style="text-indent: 36pt;"><span style="font-size: 15px; font-weight: normal; vertical-align: baseline; white-space: pre-wrap;"><br /></span></b><b id="internal-source-marker_0.1993723097257316" style="text-indent: 0px;"><span style="font-size: 16px; font-weight: normal; vertical-align: baseline; white-space: pre-wrap;">在怀孕期间,蛋白质的摄入量应增加额外的7.5克/ 天或共62.5克/天。它实际上是根据体重计算的。例如,那些体重过轻的至少应摄取10份量的蛋白质来源的食物,如1颗蛋/30克鲔鱼/30克的沙丁鱼作为早餐,午餐或晚餐应包括120克或1尾鱼/90克的鸡肉片/1个半件豆腐在每一餐,另加一天两杯牛奶。素食主义的孕妇有时可能不足维生素B12,维生素D,钙,锌,ω-3,铁的饮食,因此需要确保足够的蛋白质包括从植物来源的豆类(扁豆,鹰嘴豆,黑眼豌豆,黑豆),谷物(大麦,玉米,米),坚果(大豆,种子),酸奶,蔬菜和水果,以获得足够的营养。</span></b></span><br />
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<br />Little Dietitianhttp://www.blogger.com/profile/05485184223116315944noreply@blogger.com2tag:blogger.com,1999:blog-2490945612391796782.post-41892412398410152982012-04-16T09:58:00.001-07:002012-04-16T09:59:17.485-07:00Diet for pregnancy (Part 1)<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-VAmrGvB5D0Q/T4xPp3CCeNI/AAAAAAAAA5Q/oIGA0MjBm74/s1600/littlediet_pregnancy.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-VAmrGvB5D0Q/T4xPp3CCeNI/AAAAAAAAA5Q/oIGA0MjBm74/s1600/littlediet_pregnancy.jpg" /></a></div><b><span style="font-family: inherit;"><span style="font-weight: normal; vertical-align: baseline; white-space: pre-wrap;"> </span></span></b><br />
<b id="internal-source-marker_0.5645440227817744"><span style="font-family: inherit;"><span style="font-weight: normal; vertical-align: baseline; white-space: pre-wrap;">Littlediet is going to cover pregnancy topic this month as many around us might notice married couple tend to have a baby in this "dragon" year! However, have anyone of you think of having a healthy body first or started to take care only after you are pregnant? Actually, no matter how is the preparation, proper diet is the most important things you can give to your beloved one. To develop a healthy baby, all essential nutrients are very important for healthy growing up and development, for example extra iron, calcium, folate</span><span style="font-weight: normal; vertical-align: baseline; white-space: pre-wrap;"> and others macro-nutrients. Littlediet is here to provide all necessary tips and recommendation according to the standard or experience.</span></span></b><br />
<b><span style="font-weight: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;"> </span></span></b><br />
<span style="font-family: inherit;"><b id="internal-source-marker_0.5645440227817744"><span style="font-weight: normal; vertical-align: baseline; white-space: pre-wrap;">The energy intake for 1st trimester (1st 3 months) pregnancy mother should be within a standard of 1800Kcal per day. When proceed to 2nd trimester might need to add on another 360 Kcal from standard (total 2160Kcal). Thus, the last trimester will result an additional of 475Kcal from standard which is total 2275Kcal. This is related to aggressive growth and development started on 2nd trimester until 3rd trimester for vital organs mature development. On the same time, certain micro-nutrients are needed as well apart from usual intake.</span></b></span><br />
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<b id="internal-source-marker_0.5645440227817744"><span style="font-weight: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">For pregnancy women, we do encourage a regular meal time and balance meal as it is essential for both maternal and fetal health. The 3 main energy sources include carbohydrate (CHO), protein and fat. For CHO, it supplies 50-65% from total energy, with a minimum 175g to meet fetal brain’s need for glucose. Besides, due to hormonal changes, most of the maternal might face constipation problem, therefore it is recommended intake of high fiber especially green leafy vegetables, oats, barley, guava and apple that can help in resolving this problem. Of course, adequate fluid intake with 2L/day also can help in this problem. Next, for those pregnant women who are at risk or getting gestational diabetes mellitus, you might need to aware on sugary foods and beverages.</span></span></b><br />
<b><span style="font-weight: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;"> </span></span></b><br />
<b id="internal-source-marker_0.5645440227817744"><span style="font-weight: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">不管您在怀孕前还是怀孕时,你都应该保持健康的身体,以让自己和宝宝得到充足的营养。一个健康的宝宝,拥有必需的营养物质是非常重要的健康成长和发展因素。他们通常需要额外的铁,钙,叶酸和其他营养成分。</span></span></b><br />
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<div dir="ltr" style="display: inline !important; margin-bottom: 0pt; margin-top: 0pt; text-indent: 36pt;"><b id="internal-source-marker_0.5645440227817744"><span style="font-weight: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">孕妇们在第一孕期(前3个月)的能量摄入量应保持摄取每天1800卡路里。当进行到第二孕期(第4个月至6月),只需要加多360卡路里。最后的3个月就需要加额外475卡路里。这是因为这时期宝宝的成长和成熟程度包括重要器官开始了。因此,在同一时间,某些微量营养素还需要额外摄取。</span></span></b></div><br />
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<div dir="ltr" style="display: inline !important; margin-bottom: 0pt; margin-top: 0pt; text-indent: 36pt;"><b id="internal-source-marker_0.5645440227817744"><span style="font-weight: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">我们鼓励孕妇们培养有规律的用餐时间和平衡膳食。一共有 3个主要的能源来源是必须摄取足够的,这包括碳水化合物,蛋白质和脂肪。碳水化合物是让细胞得到总能量的50-65%,最低为175克,以满足胎儿大脑需要的葡萄糖。此外,由于荷尔蒙的变化,大多数产妇可能面对便秘问题,因此,高纤维,尤其是绿叶蔬菜,燕麦,大麦,番石榴,苹果,可以帮助解决这个问题。当然也鼓励摄入足够的水分(每天2公升)。但是,在这必须提醒关于怀孕期间若有血糖过高现象需注意甜的食物和饮料饮用。</span></span></b></div><br />
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<div dir="ltr" style="margin-bottom: 0pt; margin-top: 0pt; text-indent: 36pt;"><span style="vertical-align: baseline;"><span style="font-family: Arial;"><span style="white-space: pre-wrap;"> </span></span></span></div>Little Dietitianhttp://www.blogger.com/profile/05485184223116315944noreply@blogger.com2tag:blogger.com,1999:blog-2490945612391796782.post-8040054452104702222012-03-12T08:35:00.004-07:002012-03-18T07:41:07.398-07:00Reduce your sugar intake<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-TR0qBHoSLmY/T14XhfxxlRI/AAAAAAAAAgM/Y330TeSWmrc/s1600/sugar.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="252" src="http://1.bp.blogspot.com/-TR0qBHoSLmY/T14XhfxxlRI/AAAAAAAAAgM/Y330TeSWmrc/s320/sugar.jpg" width="320" /></a></div><span style="font-family: inherit;"><br />
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<span style="font-family: inherit;">You must have heard before about diabetes campaign by health organization, the topic being stress mostly is the benefits of less sugary intake in your daily life. Although practice less sugary intake should be more towards diabetes mellitus patient, it is important for you and me as well. </span><br />
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<span style="font-family: inherit;">Sugar can be differentiate into natural sugar and added sugar. <span style="color: blue;">Sugar </span>is a type of Carbohydrate that can provide us the main source of energy. All carbohydrate foods do contain natural sugar included rice, noodles, bread, starchy vegetables (carrot/ potatoes/ corn/ sweet potatoes). For milk, the natural sugar is called as lactose while for fruit, it is called as fructose. For added sugar, certain food or beverage itself that does not contain any sugar was added sugar during the process of production. For example, the added sugar can be find in nutrition label with name such as sucrose, fructose, sorbitol, manitol, corn syrup, honey, malt, malt extract, maltose, rice extract, golden syrup and inverted sugar.</span><br />
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<span style="line-height: 115%;"><span style="font-family: inherit;">In the market, the original low fat original flavor milk actually contains natural sugar which called as lactose (milk sugar) while for chocolate flavor milk actually contain added sugar which called as sucrose. You can always check for the label before you purchase any foods and beverage to identify natural sugar and added sugar.</span></span><br />
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<o:p></o:p></div><div class="MsoNormal"></div><div class="MsoNormal">According to World Health Organization (WHO), it is recommended that the maximum level for sugar intake is <span style="color: blue;">10 teaspoon</span> based on <span style="color: blue;">2000 Kcal energy</span> intake per day. If you guys follow my previous blog, I’m sure you all know how to calculate energy intake for different people for a day. It should just allow 10% of sugar intake from the total energy intake. For example, if a female daily energy intake is only 1500Kcal, then the maximum energy contribute from sugar should be 150Kcal only, which will be divide by 4 Kcal to get the weight, thus the amount of sugar is 37.5g. If 1 tsp of sugar equal to 5g, means 37.5g equal to 7 and half tsp sugar only for a 1500Kcal female.<o:p></o:p></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"></div><div class="MsoNormal">As mention above, 1 tsp of sugar (5g) is able to provide 20Kcal. Thus, to burn the 7 and half tsp sugar (150Kcal), you need to do jogging or aerobic exercise for 30 minutes. However, if you do not burn the daily energy, this 150 Kcal will turn into fat to be accumulate to your abdominal (tummy) and others fatty part. You can just imagine you can increase around 7.2 kg in your weight for a year! <o:p></o:p></div><br />
我相信大家都应该知道减少日常饮食中的糖分摄入,是不仅能够帮助您减少开支,还能帮助你减重或者保持一个健康的理想体重。 当然直接减少糖的摄入更是对糖尿病患者带来更多的益处。<br />
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糖可以分化成天然糖和添加糖。糖是一种碳水化合物的类型,可以为我们提供能量的主要来源。所有的碳水化合物食品中确实含有天然糖分包括大米,面条,面包,淀粉类蔬菜(红萝卜/马铃薯/玉米/地薯)。对于牛奶,天然糖被称为乳糖而水果是果糖。<br />
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某些食物或饮料本身不包含糖份,但是会在加工过程中被添加糖。添加糖可以包括蔗糖,果糖,山梨醇,甘露醇,玉米糖浆,蜂蜜,麦芽,麦芽提取物,麦芽糖,大米中提取的糖份,金糖浆等的标签。<br />
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据世界卫生组织(WHO),建议最高水平是10茶匙的糖根据每天2000卡路里的能量摄入。实际上只允许总能量的10%。例如,如果一个女性每日能量摄入是1500Kcal,那么糖的最多摄取量应该只有150Kcal,然后除以4Kcal以得到的重量,从而知道糖量为37.5克。如果1茶匙糖等于5克,意味着37.5克等于七个半茶匙糖而已。<br />
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正如上面提到,1茶匙糖等于5克,能够提供20Kcal。因此,要燃烧七个半茶匙糖(150Kcal)需要做30分钟慢跑或有氧运动。如果你不能燃烧这150Kcal,这意味着你每天都将这150Kcal转成脂肪积聚到你的腹部(肚子)和其他脂肪部分。事实上,你可以想像一年就可以增加约7.2kg。<br />
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<o:p></o:p></div>Little Dietitianhttp://www.blogger.com/profile/05485184223116315944noreply@blogger.com2