MAAJABU YA MTANDAONI,BOFYA HAPO CHINI HUTAAMINI MACHO YAKO
Tips for reducing overall fat
intake:
• Buy lean cuts of meat and
chicken (skinless) – trim off any
visible fat before cooking
• Read food labels – check the
fat content: less than 5g fat per
portion or serving
• Fat-free cooking methods:
grill, stew, roast, boil, stir-fry
(one teaspoon oil or cooking
spray)
• Avoid take-aways (hamburgers,
pies, pizza etc) most of the
time (keep some frozen meals
on standby for days when
you’re rushed for time or don’t
feel like cooking)
• Avoid chocolates and crisps
(use fat-free sweets, eg wine
gums, jelly tots, marshmallows
– in small amounts, when necessary
• When eating out: choose
grilled fish or chicken (no basting
sauce), salad (no dressing),
vegetables (sauces to be served
separately), pasta (tomatobased
sauce), fruit salad or
sorbet
• High fibre grains, such as
brown rice, pearl barley, durum
wheat or wholewheat
pasta
• Legumes: beans, lentils and
split peas
• Potato with the skin on,
sweet potato
• Fresh fruit and vegetables
To limit saturated fats and
trans fat and cholesterol
(bad fat) altogether:
• Use skim milk, preferably (or
mix it with 2% fat milk)
• Use low-fat cheeses and fatfree
cottage cheese
• Use fat-free yoghurt
• Use soft, tub margarines
(Floro Lite, Ole, canola)
• Avoid tropical oils (coconut
and palm kernel oil, used in
coffee creamers and in commercially
baked cakes and pastries)
– these are extremely high in
saturated fats
• Avoid products whose labels
read “hydrogenated” (hard, brick
margarines)
• Avoid fatty red meat – remove
all visible fat before cooking
• Use red meat no more than
three times a week, and small
portions (about 60-90g cooked)
• Grill meat, fish and poultry
– at least to the point where it is
“medium done”
• Avoid frying foods
• Avoid processed meats (viennas,
sausages, bacon etc)
• Eat plenty of fish (giving you
the good type of fatty acids)
Eat more fibre
Some good sources of soluble
fibre:
• Oat bran
• Bokomo, NNB, Woolworths
oats porridge
• High fibre bran cereal
• High fibre breads, eg heavy
rye bread, seed loaf, “health”
bread
Extra notes on legumes,
including
beans and lentils:
Legumes include beans of
every variety (green beans,
baked beans, kidney beans,
pinto beans, butter beans,
sugar beans); also chickpeas,
lentils and split peas.
Legumes are:
• Rich in protein, and are
therefore ideal in vegetarian
dishes
• Rich in fibre
• Very low in fat
• Contain some B vitamins,
copper and zinc
• Cheap!
Therefore legumes have
many health advantages:
• Due to their high fibre content,
legumes help prevent or
reduce colon-disorder symptoms
such as irritable bowel
syndrome and constipation
• Legumes also help protect
against heart disease
• Legumes help lower fasting
levels of blood glucose
• Legumes added to a meal
help sustain energy levels after
that meal is eaten
• Legumes leave one feeling
fuller and more satisfied after a
meal (great in weight-reducing
diets!)
• Legumes help stimulate the
immune system in the colon
TAFADHALI SHARE HABARI HII KWA RAFIKI ZAKO HAPO CHINI ILI IWAFIKIE NA WENGINE PIA
Pig industry sustains livelihoods of many families in Kenya. Pig rearing has been one of wellestablishedindustry
in Kenya following growing export markets and increasing number of health
conscious consumers. Pig production if efficiently managed has great potentials for increasing
protein supply in Kenya. Smallholder pig farms in Tharaka-Nithi County have been facing
varying and dismal profits. The main objective of this study will be to establish which
institutional arrangements and management factors affect the profit efficiency of small-holder
pig farmers in Tharaka-Nithi County. A multi-stage purposive sampling technique will be
adopted to collect cross sectional data of eighty (80) smallholder pig farmers in Maara
Constituency by the use of semi-structured interview schedules. The work will employ Data
Envelopment Analysis to come up with profit efficiency rankings among the farmers and
stochastic frontier profit function will be used to analyze the factors that affect profit efficiency.
The data will be processed using STATA and DEA Frontier packages. The findings could be
useful to the stakeholders of the pig industry sub sector to formulate policies pertaining to pig
enterprise inputs, marketing issues and financial products and also can establish benchmarks
which can be used as a package for enhancing and stabilizing profit efficiencies of smallholder
pig farmers which in turn could help improve the Kenya economy.
An Overview of Livestock Sub-sector in Kenya Perspectives, Opportunities and Innovations for Market Access for Market Access for Pastoral Producers Recent statistics point that the livestock sub-sector in Kenya accounts for approximately 10% of the National Gross Domestic Product (GDP). This is 30% of the agricultural GDP. It employs about 50% of the national agricultural workforce and about 90% of the ASAL workforce. 95% of ASAL household income comes from this sub-sector. This is despite the fact that the sector receives only 1 % of the total annual budget allocation. The livestock resource base is estimated at 60 million units comprising of 29 million indigenous and exotic chicken, 10 million beef cattle, 3 million dairy and dairy crosses, 9 million goats, 7 million sheep, 0.8 mi camels, 0.52 mi donkeys and 0.3 million pigs. (Strategy for Revitalizing Agriculture (SRA) 2003) Kenya is broadly self-sufficient in most livestock products but is a net importer of red meat mostly inform of on-the-hoof animals trekked across the porous boundaries of neighbouring countries- Somalia, Ethiopia, Sudan, Uganda and Tanzania. Livestock supply in Kenya results from a complex set of interactions between Kenya and its neighbours and the traditional Middle East market and their respective livestock populations, demand and market prices. Kenya is part of a regional market where livestock flow according to markets and price differentials in a liberalized system throughout the region as a whole and where Nairobi represents a focus of demand for the region Supply of red-meat from domestic cattle, shoats and camels falls short of demand, and is almost permanently augmented by a traditional livestock trade drawn in from neighbouring countries, especially Somalia, Tanzania, Sudan and Ethiopia in varying quantities according to demand, which maintains a supply/demand
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