1. KEARAH GAYA HIDUP SIHAT

2. KESIHATAN
KESEJAHTERAAN
FIZIKAL
MENTAL
SOSIAL

3. PANDANGAN ISLAM
Kesihatan adalah satu keadaan bukan sekadar kesempurnaan fizikal, mental dan sosial malahan juga kesejahteraan rohani dan jiwa serta bebas dari sebarang penyakit dan kecederaan.

4. .

5. Gaya hidup sihat sepanjang hayat

6. KESIHATAN OPTIMA Meningkatkan imuniti dan melawan penyakit
Keperluan Vit A,C,E, B complex
Kawalan berat badan
Kawalan paras gula / tekanan darah/kolesterol
Tulang dan otot kuat
Jantung sihat
Usus yang sihat
Mental sihat

7. FAKTOR YANG MEMPENGARUHI KESIHATAN
AMALAN CARA HIDUP
GENETIK DAN KETURUNAN
FAKTOR SEKELILING (ENVIRONMENT)

8. AMALAN GAYA HIDUP PEMAKANAN SEIMBANG RIADAH DAN REHAT TABIAT
PERGAULAN SOSIAL

9. APAKAH PENENTUAN SIHAT FIZIKAL/JASMANI
‘BODY MASS INDEX’
KETINGGIAN (M)
BERAT BADAN (KG)
UKUR LILIT PINGGANG (CM)

10. HASIL SARINGAN KESIHATAN
Bil.
Saringan Kesihatan
Faktor Risiko 1.
Indeks Jisim Tubuh (BMI)
≥ 25 2.
Peratus Lemak (% Body Fat)
Lelaki ≥ 25
Wanita ≥ 35 3.
Ukur Lilit Pinggang
Lelaki ≥ 90
Wanita ≥ 80 4.
Tekanan Darah
≥ 140/90 5.
Total Kolesterol
≥ 5.2 mmol/L 6.
Random Blood Sugar (RBS)
≥ 11 mmol/L 7.
Sejarah Keluarga (diabetes, CVD,strok)
Ada

11. BODY COMPOSITION 1. BERAT 2. TINGGI 3. BMI 4. UKURLILIT PINGGANG
5. TEKANAN DARAH
6. NADI
7. BODY FAT
8. SKELETAL MUSCLE
9. VISCERAL FAT

12. 1. Body Mass Index (BMI) – Method
Obesity
4/28/2017
Measuring Obesity
1. Body Mass Index (BMI) – Method
BMI = Weight (kg)
Height (m2)
World Health Organization, 1998
Classification BMI (kg/m2) Risk of co morbidities
Normal range 18.5 Average
Overweight 25
Pre-obese 25 Increased
Obese class I 30.0 Moderate
Obese class II 35.0 Severe
Obese class III  Very severe
A. WHO Classification
The most common measure of obesity is the body mass index (BMI).
BMI is the ratio of body weight in kilograms (kg) divided by height in meters squared (m2).
BMI is the measure of choice as a practical indicator of the severity of obesity
Using BMI, it is possible to determine obesity by reference to internationally accepted “Grades”, commencing with “normal” (Grade 0) for individuals with a BMI <25 kg/m2 and rising to “severely obese” (Grade 3) with a BMI >40 kg/m2.
Both weight and height could be measured easily in the clinic and hence, the BMI could be determined by calculation of the formula.
The limitations of BMI are that BMI overestimates body fat in persons who are very muscular and can underestimate body fat in persons who have lost muscle mass (e.g. the elderly).
In addition, since the presence of excess fat in the abdomen is an independent predictor of risk factors and morbidity, waist circumference should also be measured (as discussed later).
Prepared and Compiled by Sharon Choy

14. What is body fat?
Body fat can be expressed as the percentage of a person's body mass that is not fabricated with bones, visceral organs, muscles or water. Do not forget that fat is essential for our hair, skin and vital organs. Fat also helps the absorption of certain vitamins. But consumption of too much fat causes severe problems like heart disease and hypertension.

15. Why Body Fat Percentage is Better than Weighing Yourself
Body fat percentage is a superior indicator of health and wellness compared to body weight (or BMI). It gives an indication of body composition (muscle and fat). Two people with the same body weight and height could have completely different body composition - a lower body fat percentage indicates a higher lean mass - and potentially better health and fitness outcomes. Unfortunately some weight loss programs result in loss of muscle mass - you lose weight but maintain the same level of body fat (referred to as a "skinny fat" person).

16. LEMAK / FAT

18. Body Fat Rating Scale Exceptionally Lean Very Lean Lean Moderate
Overfat*
MEN
6-10%
11-14%
15-18%
19-24%
25%+

19. Body Fat Rating Scale Exceptionally Lean Very Lean Lean Moderate
Overfat*
WOMEN
10-15% **
16-20% **
21-25%
26-29%
30%+

20. PENGGUNAAN TENAGA Energy input (Tenaga Diambil) Energy output
(Tenaga Diguna)
Control factors
Genetic make-up
Diet
Exercise
Basal metabolism
Thermogenesis
Slide 8: The physiology of weight gain
A delicate and finely tuned mechanism of energy balance exists within the human body. Weight depends upon the balance of energy input (from diet) vs energy expenditure (through exercise). The mechanism is also affected by the basal metabolic rate and, when the total energy input exceeds expenditure, weight gain occurs. Excessive weight gain results in obesity. 20
Xenical Slide Kit August Section 1 8 20 8

21. Keperluan pemakanan untuk tenaga berbeza mengikut jantina, umur, berat badan tahap fizikal dan kadar metabolisma asas.

23. Tanpa Keseimbangan Apa Akan Berlaku?
Makan lebih, aktiviti kurang X
Makan sederhana, aktviti lebih 23

24. PIRAMID MAKANAN MALAYSIA
KESEDERHANAAN
KESEIMBANGAN
KEPELBAGAIAN 24

27. PENGURUSAN DIET
Saiz hidangan – kurangkan saiz hidangan yg biasa diambil. 27
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28. PEMAKANAN
KALORI
ZAT
SEIMBANG
KANDUNGAN

29. KALORI(kcal) Tenaga diukur dalam unit Kalori(kcal) 1 kcal = 4.2 kj
Penyumbang kalori ialah
karbohidrat, lemak dan protin.
Semakin tinggi kandungan lemak, karbohidrat dan protin dalam makanan semakin banyak kalorinya
1 gram karbohidrat = 4 kalori
1 gram protin = 4 kalori
1 gram lemak = 9 kalori

30. LEMAK DALAM DARAH Kolesterol Trigliserida Diet Darah
Kalori berlebihan dalam diet

31. Nasi putih 332 kcal, 0.3g lemak Nasi ayam 434 kcal, 9g lemak
Nasi tomato
495 kcal, 13g lemak
Nasi lemak
474 kcal, 9g lemak 31
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32. Mihoon Soto 359 kcal, 17g lemak Mihoon Goreng 762 kcal, 36g lemak32
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33. Ayam goreng, + kulit, 1 ketul 370 kcal, 25g lemak
Ayam goreng, x kulit, 1 ketul
289 kcal, 14g lemak
Ayam panggang, + kulit, 1 ketul
323 kcal, 19g lemak
Ayam panggang, x kulit, 1 ketul
244 kcal, 10g lemak 33

36. Pengubahsuaian Masakan
HIDANGAN
DIKURANGKAN
DIGALAKKAN
Nasi
Nasi Beriani / Nasi Lemak
Nasi Goreng / Nasi Ayam
Nasi Putih
Mee / Mihun / Kuey teow
Mee Goreng, Mee Kari
Asam Laksa, Mee Sup, Mee Tomyam, Mee Rebus
Roti
Roti Canai, Murtabak
Capati tanpa minyak sapi, Naan tanpa minyak sapi, Tosai
Lauk-pauk
dan Sayur-sayuran
Masak Rendang
Masak Goreng
Kari Bersantan, Ikan Masin
Masak Lemak, Kerabu Kelapa
Masak Tomyam, Sup, Asam Pedas, Bakar/ Stim, Sayur Tumis Air, Ulam
Kuih-muih
Kuih Goreng, Kuih Santan
Apam, Popia Basah, Pau Kukus 36

38. ZAT Hasil dari makanan yang diserap melalui usus.
Diperlukan untuk pertumbuhan, penyelengaraan dan pemulihan sel, pemberi tenaga untuk fungsi badan dan melawan infeksi dan penyakit menjadi sihat.

40. Digalakan Makan karbohidrat kompleks daripada karbohidrat ringkas
Makan sumber protein lebih (secara sihat)
Kerap minum air atau jus buah-buahan
Lebihkan fiber

41. Lain-lain Peningkatan fiber dalam makanan
-Mengurangkan kolesterol, mengurangkan risiko diabetes dan kanser usus
-Rasa kenyang
Kurangkan gula dan garam
Minum air 6-8 gelas sehari

42. Tingkatkan Makanan Tinggi Serat
PRODUK BIJIRIN PENUH
KACANG / KEKACANG
SAYUR-SAYURAN & BUAH-BUAHAN 42

43. Pengubahsuaian Masakan
Ganti santan dengan susu rendah lemak
Panggang
Rebus
Guna kuali tidak daun tumis kurang minyak
Membuang lemak daging / kulit ayam
Kukus 43

44. Guna kuali / pan kalis minyak
Semasa memasak
Guna cara masak rendah lemak & produk rendah
lemak spt susu skim, dadih & keju etc.
Bakar
Panggang
Rebus
‘Poach’
Guna kuali / pan kalis minyak
Periuk tekanan tinggi
Stim
Ketuhar gelombang mikro
Gril / Barbekue 44
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45. AKTIVITI FIZIKAL CUBA MENJADI LEBIH AKTIF BERJALAN NAIK TANGGA
BERKEBUN/MENGEMAS/MENCUCI

46. Specific Health Benefits of Exercise
Heart Disease and Stroke. Daily physical activity can help prevent heart disease and stroke by strengthening your heart muscle, lowering your blood pressure, raising your high-density lipoprotein (HDL) levels (good cholesterol) and lowering low-density lipoprotein (LDL) levels (bad cholesterol), improving blood flow, and increasing your heart's working capacity.
High Blood Pressure. Regular physical activity can reduce blood pressure in those with high blood pressure levels. Physical activity also reduces body fatness, which is associated with high blood pressure.
Noninsulin-Dependent Diabetes. By reducing body fatness, physical activity can help to prevent and control this type of diabetes.
Obesity. Physical activity helps to reduce body fat by building or preserving muscle mass and improving the body's ability to use calories. When physical activity is combined with proper nutrition, it can help control weight and prevent obesity, a major risk factor for many diseases.
Back Pain. By increasing muscle strength and endurance and improving flexibility and posture, regular exercise helps to prevent back pain.
Osteoporosis. Regular weight-bearing exercise promotes bone formation and may prevent many forms of bone loss associated with aging.
Psychological Effects. Regular physical activity can improve your mood and the way you feel about yourself. Researchers also have found that exercise is likely to reduce depression and anxiety and help you to better manage stress.

50. TERIMA KASIH