Nais ng mga Pilipino ang Malusog na Puso - National Heart, Lung ...
Nais ng mga Pilipino ang Malusog na Puso - National Heart, Lung ...
Nais ng mga Pilipino ang Malusog na Puso - National Heart, Lung ...
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<stro<strong>ng</strong>>Nais</stro<strong>ng</strong>> <strong>ng</strong> <strong>mga</strong> <strong>Pilipino</strong> a<strong>ng</strong> <strong>Malusog</strong> <strong>na</strong><br />
<strong>Puso</strong><br />
Magkaroon <strong>ng</strong> <strong>Malusog</strong> <strong>na</strong> Pamumuhay-Ibigay<br />
a<strong>ng</strong> Regalo <strong>ng</strong> Mabuti<strong>ng</strong> Nutrisyon<br />
U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES<br />
Natio<strong>na</strong>l Institutes of Health<br />
Natio<strong>na</strong>l <strong>Heart</strong>, Lu<strong>ng</strong>, and Blood Institute
A<strong>ng</strong> ati<strong>ng</strong> pamilya, <strong>mga</strong> kaibigan, at kasamahan ay a<strong>ng</strong> <strong>na</strong>gpapalakas sa atin. Dapat kaila<strong>ng</strong>an<br />
<strong>na</strong>ti<strong>ng</strong> pagalalayan a<strong>ng</strong> isa’t-isa marapat sa ati<strong>ng</strong> buhay at sa ati<strong>ng</strong> kalusugan. A<strong>ng</strong> sakit sa puso<br />
ay isa sa numero uno<strong>ng</strong> dahilan <strong>na</strong><strong>ng</strong> pagkamatay <strong>ng</strong> ati<strong>ng</strong> kapwa <strong>Pilipino</strong>. Mayroon tayo<strong>ng</strong><br />
magagawa upa<strong>ng</strong> mapaglaba<strong>na</strong>n a<strong>ng</strong> sakit sa puso. A<strong>ng</strong> wasto<strong>ng</strong> pagkain ay isa<strong>ng</strong> paraan para<br />
ma<strong>na</strong>tili<strong>ng</strong> malusog a<strong>ng</strong> puso.<br />
Basahin Ninyo a<strong>ng</strong> Kwento ni Felipe: KAYO ba<br />
Maari<strong>ng</strong> Magkaroon <strong>ng</strong> Mataas <strong>na</strong> Presyon?<br />
Si Felipe ay may-ari <strong>ng</strong> isa<strong>ng</strong> tindahan. Dumati<strong>ng</strong> siya sa Amerika<br />
may labin-lima<strong>ng</strong> taon <strong>na</strong><strong>ng</strong> <strong>na</strong>kararaan. Araw-araw a<strong>ng</strong> ki<strong>na</strong>kain<br />
niya sa ta<strong>ng</strong>hali ay maalat <strong>na</strong> hamburger, mamantika<strong>ng</strong> pinirito<strong>ng</strong><br />
patatas at malaki<strong>ng</strong> lata <strong>ng</strong> soda. Para sa meryenda, a<strong>ng</strong> ki<strong>na</strong>kain<br />
niya ay sitsaron. Para sa hapu<strong>na</strong>n, madalas magluto a<strong>ng</strong> kanya<strong>ng</strong><br />
asawa <strong>ng</strong> dinuguan. Gusto<strong>ng</strong>-gusto niya a<strong>ng</strong> pagluluto <strong>ng</strong> kanya<strong>ng</strong><br />
misis, kaya palagi niya<strong>ng</strong> inuulit <strong>na</strong> kumain at hindi bumabawas <strong>ng</strong><br />
dalawa<strong>ng</strong> pu<strong>ng</strong>ga. Sa pi<strong>na</strong>kahuli<strong>ng</strong> pagpati<strong>ng</strong>in niya sa ma<strong>ng</strong>gagamot,<br />
<strong>na</strong>pagalaman ni Felipe <strong>na</strong> masyado<strong>ng</strong> mataas a<strong>ng</strong> kanya<strong>ng</strong><br />
presyon-160/100.<br />
Kayo Ba ay Kagaya ni Felipe Ku<strong>ng</strong> Kumain?<br />
Ku<strong>ng</strong> ganyan kayo, malama<strong>ng</strong> <strong>na</strong> magkakaroon kayo <strong>ng</strong> mataas <strong>na</strong><br />
presyon. Sa kasalukuyan, marami<strong>ng</strong> pamilya<strong>ng</strong> <strong>Pilipino</strong> a<strong>ng</strong><br />
pumipil <strong>ng</strong> <strong>mga</strong> pagkain <strong>na</strong> masyado<strong>ng</strong> mataba o mamantika,<br />
kolesterol, kaloriya, at asin. Ngayon, mas marami <strong>na</strong> tayo<strong>ng</strong><br />
ki<strong>na</strong>kain kaysa sa <strong>na</strong>pagkasa<strong>na</strong>yan <strong>na</strong>tin.<br />
Mabuhay ayon sa Dalawa<strong>ng</strong> “P” para sa Pagkakaroon <strong>ng</strong><br />
<strong>Malusog</strong> <strong>na</strong> <strong>Puso</strong>
Lagyan <strong>ng</strong> Marka a<strong>ng</strong> Isa<strong>ng</strong> Bagay <strong>na</strong> Gagawin<br />
Ninyo para Kumain <strong>ng</strong> Wasto:<br />
• Alamin a<strong>ng</strong> inyo<strong>ng</strong> ki<strong>na</strong>kain. Marami ba a<strong>ng</strong> ki<strong>na</strong>kain ninyo <strong>na</strong> pansit?<br />
A<strong>ng</strong> isa<strong>ng</strong> pu<strong>ng</strong>ga <strong>ng</strong> pansit ay kalahati <strong>na</strong> tasa. Kumain <strong>ng</strong> wasto<strong>ng</strong> sukat<br />
<strong>ng</strong> pagkain sa bawat pagkakataon.<br />
• Basahin a<strong>ng</strong> <strong>na</strong>kasulat sa <strong>mga</strong> lalagyan <strong>ng</strong> pagkain. Bumil <strong>ng</strong> pagkain <strong>na</strong><br />
mababa a<strong>ng</strong> taba, buo<strong>ng</strong> taba, kolesterol, kaloriya, at maalat para ipa<strong>ng</strong>regalo<br />
o pasalubo<strong>ng</strong>.<br />
• Magkaroon <strong>ng</strong> talaan <strong>ng</strong> inyo<strong>ng</strong> ki<strong>na</strong>kain. Isulat a<strong>ng</strong> <strong>mga</strong> pagkain <strong>na</strong> ki<strong>na</strong>in o<br />
<strong>mga</strong> bagay <strong>na</strong> gi<strong>na</strong>wa ninyo sa loob <strong>ng</strong> araw <strong>na</strong> iyon upa<strong>ng</strong> kumain <strong>na</strong><strong>ng</strong><br />
wasto. Makikita ninyo sa talaan <strong>ng</strong> pagkain a<strong>ng</strong> kaugalian tu<strong>ng</strong>kol sa pagkain.<br />
Subukan sa Inyo<strong>ng</strong> Kusi<strong>na</strong><br />
Ito<strong>ng</strong> <strong>mga</strong> Pabuya Tu<strong>ng</strong>kol sa<br />
Masustansiya<strong>ng</strong> Pagluluto para<br />
sa Kalusugan <strong>ng</strong> <strong>Puso</strong><br />
Gamitin a<strong>ng</strong> tradisyo<strong>na</strong>l <strong>na</strong> paraan sa pagluluto<br />
kagaya <strong>ng</strong> paglalaga <strong>ng</strong> manok, isda, o karne <strong>na</strong><br />
may marami<strong>ng</strong> gulay, at saka gawin din ito<strong>ng</strong><br />
<strong>mga</strong> sumusunod:<br />
• Gamitin a<strong>ng</strong> la<strong>ng</strong>is <strong>ng</strong> gulay kapag<br />
<strong>na</strong>ghahanda <strong>ng</strong> adobo, sa halip <strong>ng</strong> la<strong>ng</strong>is <strong>na</strong><br />
galli<strong>ng</strong> sa taba <strong>ng</strong> karne.<br />
• Ta<strong>ng</strong>galin a<strong>ng</strong> balat <strong>ng</strong> manok at itapon ito.<br />
• Ihurno, pakuluan, pasi<strong>ng</strong>awan, o ihawin a<strong>ng</strong><br />
manok at isda.<br />
• Subukan <strong>na</strong> kumain <strong>ng</strong> sariwa<strong>ng</strong> lumpia.<br />
• Gumamit <strong>ng</strong> kaunti<strong>ng</strong> asin at <strong>mga</strong> maalat sa<br />
inyo<strong>ng</strong> pagkain. Bawasan a<strong>ng</strong> <strong>mga</strong> sarsa <strong>na</strong><br />
mataas sa maalat, gaya <strong>ng</strong> toyo, patis, at<br />
bagoo<strong>ng</strong>. Palasahin a<strong>ng</strong> siniga<strong>ng</strong> <strong>ng</strong> clarno,<br />
gulay, o prutas.<br />
• Bumili <strong>ng</strong> karne <strong>na</strong> wala<strong>ng</strong> taba, gaya sa<br />
laman <strong>ng</strong> inihaw <strong>na</strong> baboy kapag <strong>na</strong>gluluto<br />
para sa pgdiriwa<strong>ng</strong> <strong>ng</strong> pamilya.<br />
• Gumamit <strong>ng</strong> gatas <strong>na</strong> wala<strong>ng</strong> taba o kakaunti<br />
a<strong>ng</strong> taba. Halinbawa, gamitin a<strong>ng</strong> gatas <strong>na</strong><br />
wala<strong>ng</strong> taba kapag gumagawa <strong>ng</strong> matamis, sa<br />
halip <strong>na</strong> gatas <strong>ng</strong> niyog.<br />
Pagkayamanin a<strong>ng</strong> handog <strong>ng</strong> kalusugan.<br />
Paalalahanin at turuan a<strong>ng</strong> inyo<strong>ng</strong> <strong>mga</strong> mahal sa buhay <strong>na</strong> a<strong>ng</strong> mayroon<br />
malusog <strong>na</strong> puso ay mayroon din <strong>na</strong> malusog <strong>na</strong> katawan.<br />
Special appreciation to the Filipino community who shared a wealth of knowledge and expertise.
Filipinos Aspire for Healthy <strong>Heart</strong>s<br />
Serve Up a Healthy Life—Give the Gift of Good Nutrition<br />
Our family, friends, and the community<br />
make us stro<strong>ng</strong>. That is why<br />
we need to support each other in<br />
life and in health. <strong>Heart</strong> disease is the #1<br />
cause of death for Filipinos. We can do<br />
somethi<strong>ng</strong> to beat heart disease. Healthy<br />
eati<strong>ng</strong> is one way to keep a healthy heart.<br />
Read Felipe’s Story: Are YOU at<br />
Risk for <strong>Heart</strong> Disease?<br />
Felipe, a shop owner, came to the United<br />
States fifteen years ago. Everyday for lunch,<br />
he eats a hamburger with salty, greasy<br />
french fries and a large soda. For an afternoon<br />
s<strong>na</strong>ck, he eats chicharon. For dinner, his<br />
wife often makes dinuguan. He loves his<br />
wife’s cooki<strong>ng</strong> so he always has at least two<br />
helpi<strong>ng</strong>s. At a recent doctor’s<br />
visit, Felipe learned that his blood pressure<br />
was da<strong>ng</strong>erously high—160/100.<br />
Do You Eat Like Felipe?<br />
If so, then you are at risk for heart disease.<br />
Today, many Filipino families choose foods<br />
that are high in saturated fat, cholesterol,<br />
calories, and salt. We also eat more than we<br />
used to. These habits can increase the risk<br />
factors that lead to heart disease.<br />
U.S. DEPARTMENT<br />
OF HEALTH AND<br />
HUMAN SERVICES<br />
Natio<strong>na</strong>l<br />
Institutes<br />
of Health<br />
NIH Publication No. 02-5079<br />
March 2004<br />
Natio<strong>na</strong>l <strong>Heart</strong>,<br />
Lu<strong>ng</strong>, and Blood Institute<br />
Try These <strong>Heart</strong> Healthy Cooki<strong>ng</strong><br />
Tips in Your Kitchen<br />
Enjoy traditio<strong>na</strong>l methods of stewi<strong>ng</strong> chicken,<br />
fish, or lean meats with lots of vegetables,<br />
but also do the followi<strong>ng</strong>:<br />
• Use vegetable oils when prepari<strong>ng</strong><br />
adobo, instead of animal fat.<br />
• Take the skin off chicken and throw<br />
it away.<br />
• Bake, boil, broil, steam, or roast chicken<br />
and fish.<br />
• Try eati<strong>ng</strong> fresh lumpia.<br />
• Use less salt and sodium in your food.<br />
Reduce sauces high in sodium, such as<br />
soy sauce, patis, and bagoo<strong>ng</strong>. Enhance<br />
the flavor of siniga<strong>ng</strong> with more herbs,<br />
vegetables, or fruits.<br />
• Buy leaner cuts of meat, such as lean roast<br />
pork when cooki<strong>ng</strong> for family gatheri<strong>ng</strong>s.<br />
• Use nonfat or lowfat milk. For instance,<br />
use nonfat milk when maki<strong>ng</strong> desserts,<br />
instead of coconut milk.<br />
Check Off One Thi<strong>ng</strong> You Will<br />
Do To Eat Healthy:<br />
❍ Be aware of your food portions. Are<br />
you eati<strong>ng</strong> too many servi<strong>ng</strong>s of<br />
pancit? One servi<strong>ng</strong> of pancit is 1/2<br />
cup. Eat a reaso<strong>na</strong>ble portion of food<br />
at one time.<br />
❍ Read the food labels on packages. Buy<br />
foods with low saturated fat, total fat,<br />
cholesterol, calories, and sodium for<br />
pa<strong>ng</strong>regalo and pasalubu<strong>ng</strong>.<br />
❍ Keep a food jour<strong>na</strong>l. Record the meals<br />
you ate or the thi<strong>ng</strong>s you did that day<br />
to eat healthy. A food jour<strong>na</strong>l helps<br />
track your eati<strong>ng</strong> habits.<br />
For more information, contact:<br />
NHLBI Health Information Center<br />
P.O. Box 30105, Bethesda, MD 20824-0105<br />
Phone: 301-592-8573 TTY: 240-629-3255 Fax: 301-592-8563<br />
Web site: http://www.nhlbi.nih.gov