MAAJABU YA MTANDAONI,BOFYA HAPO CHINI HUTAAMINI MACHO YAKO
CREDIT:MILLARD AYO.
Heart‐healthy diet: 8 steps to prevent heart disease
Changing your eating habits can be tough. Start with these eight strategies to kick‐start your way toward
a heart‐healthy diet. By Mayo Clinic Staff
Heart‐Healthy Living
Although you might know that eating certain foods can increase your heart disease risk, it's often tough
to change your eating habits. Whether you have years of unhealthy eating under your belt or you simply
want to fine‐tune your diet, here are eight heart‐healthy diet tips. Once you know which foods to eat
more of and which foods to limit, you'll be on your way toward a heart‐healthy diet.
1. Control your portion size
How much you eat is just as important as what you eat. Overloading your plate, taking seconds and
eating until you feel stuffed can lead to eating more calories, fat and cholesterol than you should.
Portions served in restaurants are often more than anyone needs. Keep track of the number of servings
you eat — and use proper serving sizes — to help control your portions. Eating more of low‐calorie,
nutrient‐rich foods, such as fruits and vegetables, and less of high‐calorie, high‐sodium foods, such as
refined, processed or fast foods, can shape up your diet as well as your heart and waistline.
A serving size is a specific amount of food, defined by common measurements such as cups, ounces or
pieces. For example, one serving of pasta is 1/2 cup, or about the size of a hockey puck. A serving of
meat, fish or chicken is 2 to 3 ounces, or about the size and thickness of a deck of cards. Judging serving
size is a learned skill. You may need to use measuring cups and spoons or a scale until you're
comfortable with your judgment.
2. Eat more vegetables and fruits
Vegetables and fruits are good sources of vitamins and minerals. Vegetables and fruits are also low in
calories and rich in dietary fiber. Vegetables and fruits contain substances found in plants that may help
prevent cardiovascular disease. Eating more fruits and vegetables may help you eat less high‐fat foods,
such as meat, cheese and snack foods.
Featuring vegetables and fruits in your diet can be easy. Keep vegetables washed and cut in your
refrigerator for quick snacks. Keep fruit in a bowl in your kitchen so that you'll remember to eat it.
Choose recipes that have vegetables or fruits as the main ingredient, such as vegetable stir‐fry or freshfruit mixed into salads.Fruits and vegetables to choose•Fresh or frozen vegetables and fruits
•Low‐sodium canned vegetables•Canned fruit packed in juice or water.Fruits and vegetables to avoid
•Coconut•Vegetables with creamy sauces•Fried or breaded vegetables
•Canned fruit packed in heavy syrup•Frozen fruit with sugar added
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
[1.6MB]SIJAAMINI WEMA SEPETU ANACHOKIFAYA HAPO KWENYE HII VIDEO BOFYA UONE
