Daily diet table to control cholesterol

In order to control our cholesterol problem, we should start from our daily diet. Here is my designed table which I would like to share with all of you with several recommendation alternatives for people who are facing cholesterol problem. Remember the phrase "Prevention is better than cure".

	Unhealthy choice	Healthy choice
Foods to avoid	Fatty part of meats, chicken's skin, feet, wings and drumstick.	Chicken's breast.
	Butter and hard margarine.	Soft margarine (available in cold storage part, will melt in room temperature).
	Full cream dairy milk and products.	Low fat milk and dairy products.
Foods to restrict	Internal organs (liver, brain, intestine, lungs).	Limit to once in a month or in 2 months.
	Seafood (prawn, fish head, squid, anchovy's head and so on).	Clean well on the internal part (intestine, avoid consuming head portion) and limit to once in 2 weeks.
	Egg yolk.	Limit to 2 whole in a week.
	Coconut milk.	Limit to 2 tbsp in a week or replace with low fat milk or skim milk.
Foods to reduce	Fried snack (curry puff, french fried , popcorn).	Healthy snack (sandwich, corn in cup, pie).
	Ice-cream, cake , cookies.	Yogurt, vegetables (carrot stick, corn, salad) and fruits.

为了控制我们的胆固醇问题，可以从日常饮食开始。谨记“预防胜于治疗”。以下是如何控制饱和脂肪和胆固醇食物的摄取的准则：

不健康的选择	健康的选择
应避免的食物： 脂肪的肉类，鸡的皮肤，脚，翅膀和鸡腿	鸡胸部位
黄油和硬的人造菜油	软质的菜油（存放在冷藏部，将融化在室温中）
全脂牛奶和乳制品产品	低脂牛奶和乳制品
应控制的食物： 内脏（肝，脑，肠，肺）	限制在一个月或两个月一次
海鲜（虾，鱼头，鱿鱼，鱼的头部等）	清洁内部（肠道，避免食用头部）限制在2个星期一次
蛋黄	限制在一个星期食用2颗
椰奶	限制在一个星期至2汤匙或更换低脂牛奶或脱脂牛奶
应减少的食物： 油炸小食（加里角，炸香蕉，爆米花）	健康零食（三明治，蒸薄饼，玉米，蒸糕等）
冰淇淋，蛋糕，饼干	酸奶，蔬菜（胡萝卜棒，玉米，沙拉）和水果

Cholesterol in our body

Folks, is weekdays again! It means the work started. I discovered my blog's traffic during weekend is quite low, people tend to go out often during weekend? Anyway, hope you all had a nice weekend.


Basically, 20% of cholesterol comes from our daily food intake, another 80% is made by our body itself. Thus, if you have a strong genetic of high cholesterol issue, you should be more careful in your food intake. Bad cholesterol can be raise up if consume high amount of fats. High saturated foods (fatty part of meat, full cream dairy products, fried foods or coconut milk) can turn to become cholesterol in our body. Saturated fat can comes from animals and plants sources while good cholesterol can only be raise up through exercise.

基本上，只有20％的胆固醇来自我们的食物，另有80％的是使我们的身体本身制造的。因此，如果有很强的高胆固醇遗传问题，更应限制高胆固醇和高脂肪食物的摄取。坏的胆固醇会被提高的，如果进食高胆固醇和高脂肪的食物。当食用高饱和脂肪的食物（动物的皮肉，全脂乳制品，油炸食品，椰浆等），它可以转化成为我们身体的胆固醇。饱和脂肪可以来自动物和植物来源。而好的胆固醇只能通过运动来增加。

I hope after reading this post, you may aware of you need to spend time on building good cholesterol. I bet you won't be risking your own health on consuming high saturated foods.

Good Cholesterol and Bad Cholesterol

Cholesterol comes from animal sources (beef, lamb, pork, egg yolk, seafoods and so on). We can categorize Cholesterol into good cholesterol (HDL) and bad cholesterol (LDL). So good cholesterol is responsible to transport our extra cholesterol out of our body through liver, while bad cholesterol transport cholesterol through blood vessels and deposit among blood vessels or organs. Hard to understand? Just remember we do need cholesterol to build hormone, cell membrane and synthesis bile. Amount of cholesterol needed per day is around 300 mg. If we exceed the amount, the extra cholesterol will deposit in our body and therefore as all know, may increase the risk of heart disease. 

胆固醇唯一的来源是来由动物的（牛肉，羊肉，猪肉，蛋黄，内脏，海鲜等）。胆固醇可以分成好的胆固醇（HDL）和坏的胆固醇（LDL）。摄取好的胆固醇负责运输身体多余的胆固醇从肝脏排出，而坏的胆固醇将会把多余的胆固醇凝聚在血管或器官里，造成柱塞问题。其实我们的身体确实需要胆固醇来制造荷尔蒙激素，细胞膜和胆汁等。一天里，我们只需要仅约300毫克的胆固醇。当我们摄取过量胆固醇时，会将多余的胆固醇沉积在我们的身体里，造成各种疾病。

Hope the people who read this article read more about the cholesterol contain of each food and plan your menu well. You can email me directly if you need any calculation. Have a nice weekend.

Diet tips (Hypercholesterol)

Finally, my leg condition is getting better and better after few days of leave. I have been involved in a research project which I think is a very interesting title. No worries, I will share with you all when I am done. This week I am going to talk much on Hyper-cholesterol. Is it overweight or obese people will have high cholesterol problem? The answer is definitely NO. Overweight people might not be the one who have high cholesterol but only tend to have higher risk compare to others. The main reason of high cholesterol is more towards unhealthy lifestyle (consuming high cholesterol food, lack of exercises and genetic factor). So take note of that. 


今天我将谈论胆固醇。有很多人问我是否只有超重或肥胖的人都会面对胆固醇的问题。答案肯定是错误的。实际上，我们不能说只有肥胖者将有高胆固醇的问题，也许他们只是比别人高风险。有些拥有正常体重或瘦的人也可能会有胆固醇问题，如果他们的生活方式是不健康的，例如食用高胆固醇食物，缺少运动，或遗传因素等。


Stay tuned for my next tips for Hyper-cholesterol. Have a nice day.

Fruit to choose (Diabetes Patient) [cont]

Hi folks, I am sorry not to post something these few days as I haven't prepared any new topic after my holiday from Chinese New Year. In fact, I just suffered a leg sprain right now. But, one of my friend throws me a question asking whether a diabetes person can eat more than one type of fruit each time? So I prefer to answer here. My view is he/she should take one kind of fruit only each time to avoid more sugar intake. This is because whenever after meal, all type of foods will mix together, which can result in delaying the absorption of sugar inside our blood that is helpful to control our blood glucose level. So, he/she is suggested to choose one favorite fruit to take after meal. Besides, it is not suggested to take fruit during empty stomach such as morning tea or afternoon snack because empty stomach will cause the sugar from fruit being absorb faster and indirectly increase our blood glucose level. So, hope you all take note of it. Thanks.


糖尿病病人饭后，所有的食物类型将混合在一起，能延缓糖份进入我们的血液里，间接可以控制血糖水平糖的吸收。所以，我们最好饭后尝试一种水果而已。此外，并不建议在空腹时如早茶或下午茶时间吃水果。因为空肚子会加速水果糖分的吸收，增加血液中血糖的水平。

Fruit to choose (Diabetes Patient)

Here is a real case, a diabetes patient just told me that he want to avoid sweet fruits to lessen sugar intake. Honestly speaking, there isn’t any need to avoid any fruits, diabetes patient can go for any type of fruits but within an amount. Unripe fruits contain more starch compare to ripe fruits as ripe fruits already convert starch to sugar for sweeter taste. However, all fruits have it own natural sugar which called as fructose. I recommended diabetes patient should take fruit after his/her main meal and control to 1 portion size only. For example, patient can take 1 apple / 1 orange/ 1 slice watermelon/ 1 slice papaya after finish main meal that contains rice, vegetables and fish. 

曾有一些病人告诉我，应该避免吃这些甜味的水果，而应该选择如青苹果或橙等酸味的水果。其实糖尿病的病人，任何类型的水果也可以食用，只要控制水果的摄入量。未成熟的水果中含有较多的淀粉，而熟的水果会把淀粉转化为糖分。然而，所有类型的水果有它自己的天然的果糖。因此，建议糖尿病患者应采取控制后的主餐，份量为1颗水果。例如，您需要在主菜后，包含饭，蔬菜，鱼或家禽后，只可吃1粒苹果/1粒橙/1片西瓜/1片木瓜。

LittleDiet is back. What should we notice after Chinese New Year?

After one week of Chinese New Year break, is time to concentrate again on my work (hospital, patient and dietary sheets again) and my blog. I ate kinds of meat, fried food and snacks during this Chinese New Year but luckily oops I did it according to my list and limited portion only. No doubt people tend to eat more during festival, so we should now try more vegetable and fruits in the following days such as oats, celery and fruits (I suggest apple as it is cheap and sweet !). They are rich in vitamin, mineral and most important low in calories. I like apple plus celery juice very much as celery did contains more fiber to reduce bad cholesterol and control our body's blood sugar while apple contains high vitamin and mineral. So try a cup and apple celery juice today. And let's make this week a "Fruits and Vege" week after Chinese New Year.

农历新年假期完了，又是时候专心工作（医院，病人和饮食表了）和我的博客了。人们往往会在节日吃的多，所以我们现在应该尝试，如燕麦，芹菜，水果等食物。我提议苹果加芹菜汁，芹菜一方面含有更多的纤维，以减少坏胆固醇和控制我们体内的血糖，而苹果中含有较高的维生素和矿物质。因此，农历新年后尝试一杯芹菜汁和苹果是明智的选择。

Are you ready to eat happily during Chinese New Year?

Oops, there are so many works need to be done before celebrating Chinese New Year. I like my blog very much as I receive quite some positive feedback, but Littlediet will rest for few days as the author (me ><) need to go back hometown to celebrate Chinese New Year.


We Chinese usually have vegetable as meal during first day of Chinese New Year. Although vegetable is the main choice, some prefer Meat analogue. Well, I suggest to go for more soy product, add on more vegetable and mushroom as I practice so in my family. 


I would like to advice folks who like to hang out during Chinese New Year, supper is not a smart choice during this festival as you maybe consume a lot for normal meal. Our metabolism starts slower after 8 pm and need rest. If consume high fat or uneasy digest food (fried foods, fried noodles, burger, french fries, fried banana, curry) will burden our gestational (digestion system). At last, those foods might accumulate in specific part of our body especially stomach, hips or waist. Thus, it is not a good habit taking supper.

另外一个小提示，春节期间大家，大部分的年轻人可能会去观看午夜电影，在嘛嘛档与朋友聊天，甚至逗留一整夜醒着，老人则可能牺牲睡眠为晚上祷告仪式进行筹备工作。有些人可能开始在夜间食用宵夜。宵夜不是一个好的选择，因为我们的新陈代谢开始缓慢，身体需要休息。如果进食高脂肪或不良消化食物（油炸食物—）炒面，汉堡包，炸薯条，炸香蕉，印度煎饼）将会负担我们的消化系统。最后，这些食物可能无法充分被我们消耗，而累积在身体里尤其是在腹部，臀部或腰部等。因此，吃宵夜并不是一个良好的习惯。

Lastly, Happy Chinese New Year to every Chinese worldwide.