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Posted by Mary G. Materu Msc on September 10th, 2014
Filed under: Kiswahili, Nutrition

Angalia picha zifuatazo zikusaidie kuongeza utumiaji wa mboga-mboga.  Jitengenezee bustani popote ili utumie mbogamboga kwa wingi kila siku.

Jipende….

inatumia maji kidogo na eneo dogo.. furahia mbogamboga kila siku.

 

 

Matumizi kidogo ya maji, na hata bila ardhi inawezekana.

 

 

Matumizi kidogo ya maji, kama unafuga kuku, hawawezi kufikia.

Jipende……

matumizi ya maji ni kidogo

Furahia mbogamboga

 

 

 

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Posted by Mary G. Materu Msc on March 21st, 2013
Filed under: Kiswahili, Lifestyle, Nutrition

Magonjwa ya moyo na kiharusi ni katika magonjwa ambayo yanaua watu wengi ulimwenguni hasa wanawake.  Anza leo kuutunza moyo wako na kuzuia kiharusi.

Hatua zifuatazo zinaweza kukusaidia:

  • Pima msukumo wako wa damu (Blood pressure): kama upo juu (zaidi ya 120/80), jadili na daktari wako namna ya kupunguza.
  • Usivute sigara: sigara huumiza sio tu mapafu bali moyo pia.  Kama unavuta sigara jitahidi kuacha.
  • Kapime kiasi cha lehemu (cholesterol) mwilini mwako: Kama ipo juu (zaidi ya 200), jadili na daktari namna ya kupunguza, na pia namna ya kupunguza uzito iwapo umezidi.
  • Kapime sukari mwilini mwako: Kama una kisukari fuatilia kwa karibu kiasi cha sukari mwilini na fuata ushauri unaopewa na wataalamu ya afya.  Unapokua na ugonjwa wa kisukari unakuwa na uwezekano mkubwa pia wa kupata ugonjwa wa moyo.  Fuatilia matibabu na vipimo kama unavyoshauriwa.
  • Kuwa na uzito usiozidi kiasi:  Unene wa mwili unaleta hatari kubwa ya kupata magonjwa sugu yakiwepo ya moyo, kisukari na saratani.  Soma katika blog hii namna ya kupunguza uzito wa mwili.
  • Kuwa mwangalifu upande wa chakula:  Kula vyakula vinavyojenga afya ya moyo, vikiwepo mbogamboga na matunda kwa wingi. Tumia nafaka zisizokobolewa kama unga wa dona, ngano iliyokobolewa sana, tumia aina mbalimbali za kunde na maharage.  Punguza kiasi cha mafuta unachotumia, epuka mafuta yatokanayo na wanyama na nyama zenye mafuta.
  • Pungunza matumizi ya chumvi: badala ya chumvi tumia viungo kuongeza ladha katika mlo. (Viungo ni kama vitunguu saumu, tangawizi, giligilani, pilipili, ndimu na aina nyingine). Mwili wako unahitaji chumvi kidogo sana.
  • Epuka matumizi ya pombe:  kama imebidi kutumia pombe basi isizidi kipimo kimoja kwa siku.  Soma zaidi katika blog hii kuhusu pombe. Pombe huweza kuongeza msukumo wa damu (blood pressure) na pia huongeza uwezekano wa kupata kiharusi, na magonjwa mengine sugu ikiwepo saratani.
  • Fanya mazoezi ya mwili:  Fanya mazoezi ya mwili angalau dakika 30 kila siku.  Soma zaidi kuhusu mazoezi ya mwili.
  • Matumizi sahihi ya dawa ni muhimu: Kama umeelekezwa na daktari kutumia dawa za kupunguza msukumo wa damu hakikisha unatumia kama ulivyoelekezwa.  Muulize daktari kama una swali kuhusu dawa.

Jipende: ufunguo wa mtindo bora wa maisha upo mkononi mwako

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Posted by Mary G. Materu Msc on September 29th, 2012
Filed under: English, Lifestyle, Nutrition

I have several of my friends and relatives with the idea that if they are consuming milk with 1% fat, then they are avoiding the 99% of the fat in milk.

Here is the truth: whole milk contains 3% fat (so, the 3% is the  100% fat that is supposed to be in whole milk).  This means if you are consuming milk with 1% fat, you are avoiding about 66% of the fat in whole milk, and if you are consuming milk with 2% fat, you are avoiding only about 33% of the fat in milk.

Be smart.. Eat smart.. now that you know the fact… make an informed choice….Choose fat free milk especially when you want to control your weight.  Note: Fat free milk is not recommended for children.  and More important…. Children under the age of 6 months should be breastfed exclusively.

Jipende: Ufunguo wa Mtindo bora wa Maisha upo mkononi Mwako.

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Posted by Mary G. Materu Msc on September 29th, 2012
Filed under: English, Lifestyle, Nutrition, Uncategorized

Today’s Tip: Be smart..

  • Balance your calorie intake with your physical activity
  • If you are overweight or obese, work hard to reduce your weight and stay at healthy weight

This is just a reminder: Remember, being overweight increases your risk of many types of cancers eg. breast and colon cancers.  Control your weight by making sure you burn more calories than those you eat.  Watch the portion size of the meals that you eat.. Go for small portion size, add more vegetables into your meals, avoid foods high in fat and high in sugar, limit or avoid alcohol intake, add exercise eg. working into your routine life.

Jipende: Ufunguo wa Mtindo Bora wa Maisha upo Mkononi Mwako…

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Posted by Mary G. Materu Msc on May 1st, 2012
Filed under: English, Lifestyle, Nutrition

Be aware of things that puts you at higher risk of cancer.  Know yourself and your risks, and take action now! Any history of cancer among your parents or ancestors? Are you using tobacco or tobacco products? Examine your eating and exercising habits. Your alcohol consumption puts you at higher risk of mouth, throat and breast cancer..  Are you eating enough fruits and vegetables?  All these define your health and your risk for chronic diseases including cancer.  You may be at increased risk for cancer because of the wrong choices you make. Learn to make the right choices, get regular check-up (at least once a year).  Many cancers (about 60%) can be prevented through better lifestyle and many cancers can be treated if detected early..

Jipende.. Ufunguo wa mtindo bora wa Maisha upo mkononi mwako…

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Posted by Mary G. Materu Msc on December 20th, 2011
Filed under: Kiswahili, Lifestyle, Nutrition

Nina hakika kila jamii ina aina ya vyakula ambavyo imevisahau au wakati mwingine wamevidharau!  Mara nyingi vyakula hivi ambavyo ni vya asili, vina ubora mkubwa.  Baadhi ya Matunda ya asili kama tunda hili kwenye picha (Kitalembo au Mtangawizi) hata jina la Kiswahili hatulijui.

Anayejua jina lake la Kiswahili atuambie ili tulitumie.  Wengi nilioongea nao kuhusu tunda hili waliniambia kwamba walilila walipokuwa watoto wadogo. Inabidi tujiulize kwa nini tunaacha kutumia matunda kama haya tunapokuwa watu wazima? Tunda hili linapatikana sehemu nyingi za Mkoa wa Kilimanjaro na naamini litakuwa pia kwenye baadhi ya Mikoa Mingine.  Majani yake yanapendwa sana na Mbuzi kwa hiyo limekuwa zaidi malisho ya mbuzi.. Naamini kukiwa na mpangilio mzuri, majani yake yanaweza kutumiwa na mbuzi lakini pia matunda yake yakaliwa na watu wote wakubwa na wadogo. Tukumbuke Matunda ya wingi wa vitamin na ni muhimu tutumie matunda kwa wingi kila siku.

Jipende.  Ufunguo wa Mtindo Bora wa Maisha Upo Mkononi Mwako…

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Posted by Mary G. Materu Msc on September 27th, 2011
Filed under: Kiswahili, Lifestyle, Nutrition

Uzito uliozidi kiazi unakuweka kwenye hatari ya kupata magonjwa mengi sugu kwa mfano, kisukari, msukumo mkubwa wa damu, magonjwa ya moyo, figo, saratani na mengineyo. Magonjwa haya yanaleta kifo mapema na matatizo mengine mengi…. Jizoeshe taratibu za kula ambazo zitakusaidia kupunguza uzito au kuzuia ongezeko kubwa la uzito..Badili mtindo wa kula, yafuatayo yanaweza kukusaidi:

  • Jaribu kutumia sahani ndogo, na usichote chakula mara ya pili (usiongeze), watafiti wameona kwamba mtu anayetumia sahani kubwa mara nyingi anakula chakula kingi kuliko akitumia sahani ndogo.
  • Nusu au zaidi ya mlo uliochotea kwenye sahani iwe ni vyakula vinavyotokana na mimea hasa mboga mboga.  Kama unakula “sandwich” ya mkate, kula nusu na ongezea kwa mbogamboga na matunda.
  • Asubuhi ule mlo wa kushiba zaidi na jioni ule chakula kidogo/chepesi (usishibe sana usiku).
  • Usile kwa haraka, mara nyingi unapokula kwa haraka unakula chakula kingi na pia chenye nishati nyingi.  Ongeza vyakula vyenye makapi mlo kwa wingi kama mbogamboga, nafaka zisizokobolewa (whole-grains), mara nyingi vyakula hivi huwezi kula haraka wala huwezi kula kupita kiasi.
  • Jipe muda wa kutosha kutafuna vizuri, na mara nyingi vyakula bora kama ugali wa dona, mkate wa brauni, mahindi ya kuchoma au kuchemsha, maharage, kunde huhitaji kutafunwa vizuri hivyo huwezi kula kupita kiasi.
  • Epuka asusa zenye mafuta mengi, sukari nyingi au chumvi nyingi.  Jizoeshe matunda, hindi la kuchoma au vyakula vingine vya aina hiyo.
  • Jipe muda kujitayarishia mlo ulio bora wenye mboga mboga nyingi.  Kumbuka ni uhai wako. Labda umetumia dakika 10 zaidi kutayarisha mlo lakini imekuepusha kutumia siku nzima au zaidi kwa daktari na kulipa gharama kubwa.
  • Epuka kutumia vyakula vilivyotengenezwa kwa haraka (fast food) kwenye migahawa, mara nyingi vina mafuta mengi, chumvi nyingi au sukari nyingi.  Na pengine unaona umekula asusa (snack) tu, kwa hiyo unakula tena mlo mzima.  Kwa mfano watu wengine husema “I grabbed something” kwa maana hajala vizuri kumbe ni kwa kuwa alikula bila mpango.
  • Epuka kula ukiwa unaangalia TV, unatumia computer au unafanya shughuli nyingine kwani una hatari ya kula kupita kiasi.
  • Tuwazoeshe watoto ulaji bora unaoshirikisha mbogamboga na matunda, na aina za kunde, nyama kwa kiasi. Epuka kummzoesha chumvi nyingi, mafuta mengi au sukari nyingi. Akishazoea itakuwa shida kuacha. Mpende mwanao, mfundishe vitu vitakavymrefushia maisha.
  • Epuka pombe na sigara
  • Fanya mazoezi ya mwili angalau dakika 30 au zaidi kila siku, hata kutembea tu.
  • Kumbuka mwili wako unatokana na unachokula na mazoezi unayofanya

Jipende, ufunguo wa mtindo bora wa maisha upo mkonini mwako

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Posted by Mary G. Materu Msc on September 6th, 2011
Filed under: English, Lifestyle, Nutrition

The link with cancer:

  • There is convincing evidence that alcohol increases the risk of cancer of the oesophagus, mouth, throat (pharynx and larynx) and breast, as well as bowel cancer in men. It also increases the risk of liver cancer, and bowel cancer in women.
  • Research shows that alcohol is particularly harmful when combined with smoking, especially for oesophageal, mouth and throat cancer.
  • Bowel and breast cancer are two of the most common Cancers.  Experts estimate that about 43 percent of bowel cancer and about 42 percent of breast cancer could be prevented by not drinking alcohol, together with having a healthy diet, being physically active and maintaining a healthy weight.

Remember:

  • Heavy drinking, or binge drinking, is particularly bad for our health, even if only done occasionally. It is also linked to high blood pressure
  •  Many cases of cancer could be prevented.  Get information on choosing a healthy diet, managing your weight and becoming more active to reduce your risk of getting cancer. Visit Jipende.com more often

Jipende: Ufunguo wa mtindo bora wa maisha upo mkononi mwako!

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Posted by Mary G. Materu Msc on May 6th, 2011
Filed under: English, Lifestyle, Nutrition

It is recommended that mothers start breastfeeding immediately after delivery (within the first hour) and continue to breast feed her baby on demand. Some of the other key recommendations include:

  • Breast feed your baby exclusively for the first six months of life. (no any other food, not even water). Then continue complemented breast feeding to two years and beyond.
  • For the mothers who had caesarian section under general anesthesia can start breastfeeding 6 hours after the surgery, while those who had local anesthesia can start breastfeeding immediately after surgery.
  • Even when there is medical indication for not breastfeeding, still the baby should be given appropriate MILK ONLY (which is Acceptable, Feasible, Affordable, Sustainable and Safe) until she/he is six months old.
  • When a working mother goes back to work after maternity leave, it does not mean introducing other foods to the baby. The baby should be fed appropriate MILK ONLY until the age of 6 months.
  • It is also important to maximize breastfeeding during the nights because breast milk is even produced more during the night.
  • Milk will still be important after 6 months of age but at this age, it should be complemented by other foods.

Note: The types of  milk which are not appropriate to a baby under six months of age includes fermented/sour milk, yogurt, skimmed milk and sweetened condensed milk.

Mpende Mwanao! Jipende: Ufunguo wa mtindo bora wa maisha upo mkononi mwako.

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Posted by Mary G. Materu Msc on April 19th, 2011
Filed under: English, Lifestyle, Nutrition

Are you over weight?? Being overweight or obese puts you at high risk for many chronic diseases. Aiming to have a healthy weight is key to preventing cancer and other chronic diseases such as diabetes and coronary heart disease.  A healthy weight can be achieved by addressing what we eat and having regular physical activity.

What changes may be needed on what you eat?

It is good to get an idea of the amount of energy you get from the foods that you eat.

  • Reduce the amount of energy-dense foods you eat
  • Reduce the portion size

How do we know the level of energy in the food?

You actually do not need to know the exact amount of energy in the foods you eat, but rather it is good to have a broad understanding. See the examples below to help you make an informed decision on how you choose the foods you eat to maintain a healthy weight.

  • Very low energy-dense foods: This includes most vegetables such as green leafy vegetables, carrots, okra, egg-plant, broccoli, etc.  It also includes most fruits, skimmed milk, and broth-based soups
  • Low energy-dense foods: Cooked grains especially whole grains like whole maize, “dona”, and whole wheat. It also includes low fat milk (1%fat milk), beans and other legumes such as cow peas, dried peas and mang peas.
  • Medium energy-dense foods: Examples of these are meats, cheese, high fat foods, and salad dressings.
  • High energy-dense foods: These include chips/crisps, oils, fats, butter, margarine, mayonnaise, sausages, sugary drinks, energy drinks, bacon, chocolates, sugar, cakes, deep-fried foods (such as chips/fries), candies, etc.

Just remember that foods of less energy-density have fewer calories and therefore contribute less to weight gain. (The energy density is measured by the amount of calories per 100 gm. For example, 100gm of cooked spinach can be compared to 100 gm of chips/fries). Given the above information it is clear that eating 100gm of spinach is much better than eating 100 gm of chips/fries.  Usually foods which are less energy-dense have more water and/or fiber, and it is often more difficult to eat a larger amount of these foods because they fill you up quickly.

A good place to start with changing eating habits is to work on proportion and portion size.  With proportion, make sure you choose more of the low energy-dense foods like vegetables, fruits, whole grains, and legumes, while you minimize meats and other foods of animal origin. On the portion size, just look at what you have on your plate.  Usually you can tell if the amount is more than what you need.  Try to decrease the portions gradually every day until you achieve a desirable amount. Be patient as it may take you weeks or even months to adjust.  Here are some tips to help you reduce the amount of food you eat:

  • Use a smaller plate
  • Use a smaller cup or glass for your drinks
  • Do not eat while doing other things eg. Do not eat while watching TV, driving or reading.
  • Do not eat from a package or pot
  • Stay conscious of the type and amount of food you are eating
  • Limit snacks to low energy-dense foods such as fruits or vegetables
  • Don’t stay hungry for too long
  • Take your time to complete your meal.  (It usually takes about 20 minutes for the stomach to report to the brain that you are full.  So if you eat too fast, you may not feel full until this time has passed, regardless of the quantity you eat.)

    fruits

Remember to have regular physical activity such as brisk walk for 30 minutes to one hour every day. Read more about physical activities in the  following link  (mazoezi ya mwili).

Jipende… Ufunguo wa mtindo bora wa maisha upo mkononi mwako

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