There's even more fat :D

[froilanr]

Nagbabasa ako ngayon about Heart Disease and Health.

Tapos na-search ko itong picture (pic) na ito.




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Add ko lang.

Ito ang book na binabasa ko. Ngayon. Very informative. Salamat sa author and publisher at sa aming online books...

Chapter 5 - Cholesterol, Triglycerides, and Fats as Risk Factors for Heart Disease
Heart Disease and Health
by Girish Gadkari
Mercury Learning © 2013 Citation

What are omega-3 fatty acids?

Omega-3 fatty acids are a type of polyunsaturated fat that have been shown to be particularly effective in reducing the risk of heart disease. Omega-3 fatty acids are considered essential fatty acids because they are essential to our health, but they are not produced in the body so they must be obtained from our food. Research has shown that populations of people whose diet consists of high amounts of oily fish—salmon, tuna, mackerel, herring, and trout—have very low rates of heart disease. Health professionals recommend eating high omega-3 foods twice a week. Doctors and nutritionists may recommend that people who have heart disease, or are at a high risk of getting heart disease, take fish oil or other omega-3 supplements.

[Caterpillar]

FroilanR,

Thank you for sharing the info.

Because of oversimplification, people think all fats are bad for you. In fact, it's about the same oversimplification about sugar. Not all sugars are good (or bad). There are "good" fat and "bad" fat. One must know which is which and avoid those that are "bad" and take those that are good.

The meditirenean diet is the same in some respects. Lots of olive oil (the good fat), olives, vegies, tomatoes (it's a fruit not a veggie), bean and bean curd, etc. This is a healthy diet.

I have arthritis, and fish oil is the one that keeps the inflammation down. It has the side effect of lowering cholesterol, so that is the bonus. But without it, my feet would have been in pain years now.

Of course, if you can take the fish oil by eating fish, it would be best. If not, the supplements will have to do, with occassional splurging on buying salmon even for 1/4k. That's about P100. Simple too cook too. Put some lemon, salt, pepper, and I just grill it.

[sysdev1]

Thanks for the tips.

Baka may mag-argue naman na tomatoes are veggies... Hihihi

[tadj0ck]

^ kung meron man, should go back to grade school..

now back to topic, tama si caterpillar.. pero minsan, too much of the good stuff can be bad too.. hehehe

[Doboltap]

tomatoes have seeds kaya it's a fruit....I could be wrong , botany is effective for insomnia

parang bihra na yata ang omega 3 sa food
Puro farm grown and grain fed na ang livestock and even our fish
Kahit salmon , nasa farm na din galing

[Caterpillar]

Originally Posted by sysdev1

Thanks for the tips.

Baka may mag-argue naman na tomatoes are veggies... Hihihi

Originally Posted by Doboltap

tomatoes have seeds kaya it's a fruit....I could be wrong , botany is effective for insomnia

You are correct. That's the reason.

For some historical side-tracking, tomatoes became vegetable in the early 20th or was it late 19th century to avoid taxes. Fruits coming in NY harbor were taxed heavily. To avoid those taxes, they classified it as a vegie. It stuck for years and nobody really reversed this misinformation even after the taxes are no longer prohibitive.

Going back to topic, fats, even "bad" fats is needed to some degree. We will die without fat. Even a world class marathon runner with 2% body fat, needs fat to survive. Our bodies require carbs (sugar), fat, and even protein as sources of fuel (in the order of ease of use and breaking down). Long rides basically use fats more as source of fuel than glycogen which usually run out in about 1:30-2 hour ride for most people. Well, it's still there, but it's much less. Thus our ability to process fat is very useful especially if we go 3-4 or more hours on the road.

Bottom line is we need these 3 basic fuel sources. Eliminating fat is not good. Taking in more good fat is best. Taking in other fuel sources is the best overall.

[sysdev1]

mukang masarap nga yung grilled salmon. yumyum!

mahilig din talaga ako sa malalaking isda like lapu-lapu, labahita, tuna, blue marlin, etc kasi hirap na hirap akong maghimay ng matinik na isda. walang skill. hahaha. sayang naman kasi yung isda pag madudurog lang sa paghimay ng tinik.

yung salmon, kung minsan di ko matiyempuhan.

[Caterpillar]

Originally Posted by sysdev1

mukang masarap nga yung grilled salmon. yumyum!

mahilig din talaga ako sa malalaking isda like lapu-lapu, labahita, tuna, blue marlin, etc kasi hirap na hirap akong maghimay ng matinik na isda. walang skill. hahaha. sayang naman kasi yung isda pag madudurog lang sa paghimay ng tinik.

yung salmon, kung minsan di ko matiyempuhan.

Dito sa Farmer's Market sa Cubao, at sa NEPA-Q mart medyo fresh ang isda doon. Di naman yata matinik ang salmon kung ok ang hiwa.

Normally, pag tinopak kami GF, ko, either hipon (1/4 kilo) at Salmon (1/4 or 1/2 kilo), basta fresh. Budbod salt & pepper, konting kalamansi at ginger na katas lang kung gusto mabawasan langsa. Tapos, konting olive oil para manoot sa loob yung spices mo. Wait 10 min, heat up the griller (yung sa amin, pan na may grill siya ang lpg gas stove gamit namin. Dapat mainit yung grill bago ilagay. Tapos lagay mo. Wait 2 or so minutes. Flip it. 2 or so minutes uli. Presto, ayos na!

Sabay white wine. Salad na may konti honey, olive oil, vinegar, asin, pepper, as dressing. Yung gulay pipino na manipis ang hiwa, white onions, lettuce (romain), and/or regular lettuce, native kamatis (para makatas), hayaan, may salad na!

Yung hipon, may luto si GF ko. Masarap.

Cheap kami kasi, eh. Punta ka sa labas, you spend P600-900 for this. We spend maybe P400-450 lang kung kami gagawa.

So, maybe 1-2x a month may healthy fine dining kami! for P500 or less.

[sysdev1]

wow! will try this for sure! thanks very much!

yun po palang itlog ng salmon, ok din ba? parehas ba sa salmon din nutrients nya? kasi mga once or twice a year nakakapagdala ang pinsan ko ng mga itlog ng salmon from alaska.

thanks again!

[Doboltap]

I limit fat pagkasabay carbs ( or try to )
Fat and protein is ok
carbs and protein is also ok
Kaso the pinoy diet is heavy in both fat and carbs ( white rice )
Ginagamit nga ang white rice pantanggal umay so more fat can be eaten
Dun nagkakaproblema

[Caterpillar]

Originally Posted by Doboltap

I limit fat pagkasabay carbs ( or try to )
Fat and protein is ok
carbs and protein is also ok
Kaso the pinoy diet is heavy in both fat and carbs ( white rice )
Ginagamit nga ang white rice pantanggal umay so more fat can be eaten
Dun nagkakaproblema

Actually, the problem is in not using what you are eating. i remember in the old days where we were training as runners and we used to order lugaw with taba at EDSA-SHAW intersection and we were still reed thin, even after 3 bowls of it. In the old days, people used to walk a lot too. 5km is typical in Bulacan where I go for summer vacations. The farmers walk at least that distance from house to farmland and back, not to mention the entire day tilling the fields. You are definitely going to burn that carbs.

Nowadays, most of Bulacan is no longer a farm land. In fact, most people hardly walk or bike. Office work, plus softdrinks and the typical diet has made many obese. It still surprises me, to see 10 year old kids so fat. I expect office workers to be like that, but not children. Last Saturday there was this Trafficking advocacy at the Fort Mckinley, and for cyclists, you'd be amazed that many are so heavy.

One latest research has shown that it's not the fat that seems to be the culprit. It's the sugar that's doing the damage. Even the "bad" fat isn't as damaging as the "bad" sugar our diet has been subjected to.

You are right about the diet. But it's not likely the carbs, especially rice alone as the culprit, because that has been the staple for centuries (rice). I think it's also the super sweet foods (softdrinks, doughnuts, etc) that is causing these. Last night on the TV, I saw some new dishes where you put sweet chocolate in them. Heck, even adobo has some sugar already put in it nowadays. Same with our spaghetti. It is so sweet. You couple that with basically a sedentary life, no wonder we have heart disease, diabetes so early.

[Doboltap]

we eat too much and exercise too little
I know I am walking around malls,I see madami kami
btw, I've eaten w/ runners and I can out eat 4 runners

I dont think pinoys eat as much sugar as Americans
But we do eat more rice than other Asians
You can visit squatter areas and you can see lot of fat people
I dont think they've been eating krispy kremes
I used to be in the weight loss business
Most pinoys have little difficulty removing softdrinks and pastries
But they become violent when you take away their white rice

[marcs]

problema kasi I think din, is yung pag label ng any physical activity as 'exercise.' na para bang it's the exception, rather than, rightfully should be the norm di ba?

maglakad lang ng kaunti, exercise na. tumira lang ng threadmill ng 10mins per week, nag e exercise na.

the most physical activity done by most people is to walk from their house to their car, tapos pag dating sa office hahanap pa ng pinakamalapit na parking. tapos pag-uwi, dami katulong na gagawa ng bagay para sa yo, tapos di makahanap ng time daw to hit the gym.

dapat everyday nasisingit yan. hindi lang via 'exercise,' pero just simple small stuff like walking longer, farther, doing some house work, taking the stairs vs. the elevator for ONE floor (haaay pet peeve ko to sobra).

maraming riders na overweight, kasi weekend lang marami nag ra ride. kahit na ba ilang km tirahin mo, you've still built up a lot of weight during the week.

ever since i've taken riding the bus more than driving, i think i've lost more weight (10-15lbs) vs. all the cyclying/running exercise i've done in the past. Pag nag bus kasi ako that's 2-3kms of walking a day. Pag nagumpisa pa ako mag bike to work, tataas pa yan.

[Caterpillar]

Originally Posted by Doboltap

we eat too much and exercise too little
I know I am walking around malls,I see madami kami
btw, I've eaten w/ runners and I can out eat 4 runners

I dont think pinoys eat as much sugar as Americans
But we do eat more rice than other Asians
You can visit squatter areas and you can see lot of fat people
I dont think they've been eating krispy kremes
I used to be in the weight loss business
Most pinoys have little difficulty removing softdrinks and pastries
But they become violent when you take away their white rice

You'd be amazed where sugar is put into everyday foods! You don't have to eat Krispy Kremes to consumer sugar. Pandesal alone has sugar. Filipino version of Spaghetti has them. Even adobo as it is cooked nowadays is already spiked with sugar. Kahit kumain ka lumpia yung sarsa meroong asukal. So with siopao, mami.And tocino, longganisa. Minsan kahit pansit may konti ring asukal. Some bottled water even have sugar in them! This is not counting the softdrinks, even sago, gulaman, most like to drink! Ya'ng Cobra and energy drinks na iyan, marami din sugars iyan.

Sugar is more prevalent than one may think. Rice is not the real culprit.

[marcs]

actually, don't forget salt. usually pag resto palaging tatadtarin ng asin, para mas malasa ...

yung mga big macs mga 1,000mg + ata per serving

[Caterpillar]

Originally Posted by marcs

actually, don't forget salt. usually pag resto palaging tatadtarin ng asin, para mas malasa ...

yung mga big macs mga 1,000mg + ata per serving

You are right, I forgot about salt.

[Doboltap]

Originally Posted by Caterpillar

You'd be amazed where sugar is put into everyday foods! You don't have to eat Krispy Kremes to consumer sugar. Pandesal alone has sugar. Filipino version of Spaghetti has them. Even adobo as it is cooked nowadays is already spiked with sugar. Kahit kumain ka lumpia yung sarsa meroong asukal. So with siopao, mami.And tocino, longganisa. Minsan kahit pansit may konti ring asukal. Some bottled water even have sugar in them! This is not counting the softdrinks, even sago, gulaman, most like to drink! Ya'ng Cobra and energy drinks na iyan, marami din sugars iyan.

Sugar is more prevalent than one may think. Rice is not the real culprit.

actually I used to remove rice , sugar and bread, even some fruits ...pag may pictorial naks!
Maybe I and the guys I train w/ dont eat a lot of sugar ( I avoid eating anything that comes from a factory ,well except factory ng beer )
But if we need to cut weight , rice agad ang tinatanggal
of course most of the time I eat everything put in front of me

[siopaomaster]

excessive sugar and salt can lead to diabete mellitus and hypertension. yun yung karaniwang sakit sa atin ngayon eh, need talaga ng proper diet at exercise

[marcs]

healthy ang beer... maraming tubig, tapos fiber from hops, then relaxant pa sya.

yung kinakain kasabay ng beer ang masama ...

[Caterpillar]

Originally Posted by marcs

healthy ang beer... maraming tubig, tapos fiber from hops, then relaxant pa sya.

yung kinakain kasabay ng beer ang masama ...

Healthy if taken at the right time and right quantity. If water is what you need, why not just take water? If fiber, raisins or other fruits have more fiber. And the last thing you need is a relaxant after a hard workout/long ride. You really do not want this in your bloodstream immediately after a workout, especially a hard one.

Also a fair warning, alcohol is not good immediately after hard exercise. It inhibits recovery and may be dangerous to your kidneys and liver as you are depleted and these 2 organs may be overtaxed more if alcohol is ingested. Bad too if taken on am empty stomach and most likely after a long ride, that is the case.

I would be very careful of dispensing such advice nonechallantly as others might seriously take this tip to heart and actually do it. If you have to take alcohol, especially in quantity, eat solid foods first and maybe wait 2-3 hours till the body can stabilize. For light workouts, maybe in 1 hour. But since all of us are different, better err on the long side. Better still do not err, and avoid alcohol after a hard ride.