(PAGASA 24-HOUR PUBLIC WEATHER FORECAST as of Monday, 27 May 2024) At 3:00 AM today, the center of the eye of Typhoon "AGHON" {EWINIAR} was estimated based on all available data at 95 km East of Baler, Aurora (15.6°N, 122.5°E) with maximum sustained winds of 140 km/h near the center and gustiness of up to 170 km/h. It is moving North Northeastward at 10 km/h. Southwesterly Windflow affecting the western section of Southern Luzon and Visayas. 𝗙𝗒π—₯π—˜π—–π—”π—¦π—§ π—ͺπ—˜π—”π—§π—›π—˜π—₯ π—–π—’π—‘π——π—œπ—§π—œπ—’π—‘: Butuan City, Agusan del Norte, Agusan del Sur, Dinagat Islands, Surigao del Norte and Surigao del Sur will experience partly cloudy to cloudy skies with isolated rainshowers or thunderstorms due to Localized Thunderstorms. Possible flash floods or landslides during severe thunderstorms. 𝗙𝗒π—₯π—˜π—–π—”π—¦π—§ π—ͺπ—œπ—‘π—— 𝗔𝗑𝗗 π—–π—’π—”π—¦π—§π—”π—Ÿ π—ͺπ—”π—§π—˜π—₯ π—–π—’π—‘π——π—œπ—§π—œπ—’π—‘: Light to moderate winds coming from South to Southwest will prevail with slight to moderate seas (0.6 to 2.5 meters).

Saturday, February 13, 2016

Feature: Drink water and be healthy

By Imelda Angeles-Agdeppa

Water is the most abundant component in the body since it makes up 70-75 percent of our total body weight.  It aids in digestion, absorption, transport and utilization of electrolytes and other nutrients.  It also helps maintain body temperature and excretes waste products from the lungs, skin and kidneys.  Furthermore, it is considered as the most essential of all nutrients.

Our body needs to be sufficiently supplied with water to replace the loss of water in urine, sweat, perspiration, feces, as well as through other body processes that cannot be seen.  Not supplying enough water in the body can affect bodily function and can lead to dehydration and also even to death.  With this, it is just right to say that "water gives life" or without water there could be no life."

Drinking only when thirsty is not a good idea!  Don't wait until you are thirsty to decide to drink because by the time you are thirsty, your body is already dehydrated.  Fluid replacement should be a daily plan.

The daily fluid requirements will vary with the environmental conditions, clothing, intensity and duration of exercise, and other activities.  Based on the 2012 Nutritional Guidelines for Filipinos developed by a technical working group led by the Food and Nutrition Research Institute of the Department of Science and Technology (FNRI-DOST), water or fluid requirement ranges from 10 milliliters per kilogram (ml/kg) of body weight for infants to 25 milliliters per kilogram body weight for adults which is about 3 glasses of fluids for infants and 6-8 glasses for adults.

You can also get fluids from fruits, vegetables, and other beverages like fruit juices, fortified drinks and flavored sports drink, which provide additional vitamins, especially vitamin C.

To be healthy, get yourself a glass of water and start hydrating your body.  Drink plenty of water!

For more information on food and nutrition, contact:  Dr. Mario V. Capanzana, Director, Food and Nutrition Research Institute, Department of Science and Technology, General Santos Avenue, Bicutan, Taguig City; Telephone/ Fax Nos: 837-2934 or 837-3164; Direct Line:839-1839; DOST Trunk Line: 837-2071-82 local 2296 or 2284; e-mail: mvc@fnri.dost.gov.ph or at mar_v_c@yahoo.com; FNRI-DOST website: http://www.fnri.dost.gov.ph.  Like our Facebook page at facebook.com/FNRI.DOST or follow our Twitter account at twitter.com/FNRI_DOST. (FNRI-DOST S&T Media Service/PIA-Caraga)

Lathalain: Ang kahanga-hangang oatmeal

By Josefina T. Gonzales

Ang pagiging malusog daw ay hindi mura. Kasabihan nga, “Health is wealth but health needs wealth."   Mahirap mapanatiling malusog ang ating katawan nang walang gastos. Ngunit marami pa rin namang  paraan upang makapag ehersisyo at kumain nang tama sa murang halaga.

Ang halimbawa ay ang paglalakad sa parke o sa mall. Ito ay isang uri ng ehersisyo na walang gastos. Sa pagkain naman, marami pa ring masusustansiyang pagkain na mura at nagbibigay ng maraming benepisyo sa ating katawan. Isa na dito ang  oatmeal.

Ang oatmeal ay isa sa mga “wonder foods” na nagbibigay ng sustansiya at maraming benipisyo sa ating katawan. Ang oatmeal ay epektibo sa pagpapababa ng risk of cardiovascular disease o sakit sa puso sa pamamgitan ng pagbaba ng dami ng bad cholesterol sa ating katawan. Mainam din itong remedyo sa mga taong constipated dahil sa ito ay may mataas na fiber content na tumutulong upang maging regular ang ating pagdumi. Nakatutulong din ito upang maiwasan ang panganib  ng  pagkakaroon ng cancer lalo na sa gastro intestinal tract.

Ayon kay Dr. Rodolfo F. Florentino, Chairman ng Nutrition Foundation of the Philippines (NFP) at dating Director ng Food and Nutrition Research Institute (FNRI-DOST), ang oatmeal ay nagtataglay ng mataas na uri ng carbohydrate at fiber na kailangan ng ating katawan sa ating pang-araw-araw na gawain. Dagdag pa niya, ang oatmeal ay may mas maraming protina kaysa sa mais, bigas at trigo (wheat) kung kaya’t inirerekomenda ito sa mga body builders na nais magpalaki ng muscles. Ang oatmeal ay mayaman din sa minerals tulad ng manganese, selenium, magnesium, zinc at copper.     

Ayon pa rin kay Dr. Florentino, ang pagkain ng oatmeal araw-araw kasabay ng pagkonsumo ng maraming prutas at gulay at pag–iwas sa mga pagkaing may saturated fats o sobrang matataba ay epektibong paraan upang bumaba ang bad cholesterol sa ating katawan at maiwasan ang panganib na magkaroon ng cardiovascular disease tulad ng coronary heart disease at stroke.

Ang fiber sa oatmeal ay parang maliit na sponge na sumisipsip ng sobrang cholesterol at inilalabas ito sa ating katawan. Dagdag pa ni Dr. Florentino, ang oatmeal ay epektibo sa pagbababa ng blood pressure at blood sugar. Ang soluble fiber na taglay nito ay nakakatulong upang ma-antala  ang  pagtaas ng blood sugar level  at inilalabas ang glucose sa ating dugo pagkatapos kumain. Kaya mainam ito para sa may mataas na blood pressure at sa may diabetes. Ayon pa rin kay Dr. Florentino, ang oatmeal ay mabuting pangpapayat dahil sa taglay na fiber nito. Madali itong makapagpabusog dahil sa sinasabing “feeling of satiety” na madaling maramdaman. Subalit, ang oatmeal ay mataas sa uric acid kung kaya’t bawal ito sa mga taong may gout at arthritis.

Napakaraming benepisyo ang dulot ng oatmeal kaya maaari itong kainin anumang oras araw-araw. Upang hindi magsawa at para sa karagdagang sustansiya, maaari itong dagdagan ng prutas, low fat milk o nuts. O di ba, Kahanga-hanga ang oatmeal? Bukod sa magiging malusog ka na, maiiwasan mo pa ang magkasakit sa puso at diabetes. Higit sa lahat, ito ay madaling ihanda at  mabibili sa lahat ng suking tindahan sa murang halaga.

Para sa masaya at malusog na pamumuhay, sundin natin ang mga tagubilin sa Nutritional Guidelines No. 1 “ Kumain ng iba’t-ibang pagkain” at sa Nutritional Guidelines for Filipinos No. 10 “Maging aktibo. Iwasan ang alak; huwag manigarilyo.”

Para sa karagdagang impormasyon tungkol sa pagkain at nutrisyon, sumulat o tumawag kay Dr. Mario V. Capanzana, Director, Food and Nutrition Research Institute, Department of Science and Technology, General Santos Avenue, Bicutan, Taguig City; Tel/Fax Num:  8372934 and 8373164; email: mvc@fnri.dost.gov.ph, mar_v_c@yahoo.com; FNRI-DOST website: http://www.fnri.dost.gov.ph.; FNRI Facebook page: facebook.com/FNRI-DOST; FNRI Twitter account: twitter.com/FNRI-DOST. (FNRI-DOST S&T Media Service/PIA-Caraga)