Unit 4
Makanan Seimbang
Kelas 3 Bestari akan menyediakan menu sihat untuk Hari Keluarga sekolah. Apakah makanan yang patut dihidangkan, dan berapa banyak?
Mari belajar tentang makanan seimbang dan kesan makanan yang tidak seimbang.
均衡饮食 = makanan seimbang；不均衡 = tidak seimbang；菜单 = menu
三年级 Bestari 班要为学校家庭日准备一份健康菜单。他们要决定放什么食物、每样放多少。这一课学习均衡饮食的意思、马来西亚食物金字塔，还有饮食不均衡会带来什么问题。
例子：只准备炸鸡和汽水的菜单，好吃但不均衡。
注意：均衡不只看“有没有”，也看“吃多少”。
balanced diet = makanan seimbang; unbalanced = tidak seimbang; menu = menu
Class 3 Bestari is preparing a healthy menu for the school Family Day. They must decide which foods to serve and how much of each. In this lesson we learn what a balanced diet means, study the Malaysian Food Pyramid and see what problems an unbalanced diet causes.
Example: a menu of only fried chicken and fizzy drinks may taste good but is not balanced.
Watch out: balance is not only about which foods are there but also about how much of each.
Makanan seimbang
Apakah makanan seimbang?
Semua kelas makanan + kuantiti yang betul
✓ Semua kelas
karbohidrat, protein, lemak, vitamin, mineral, pelawas dan air
✓ Kuantiti betul
tidak berlebihan, tidak berkurangan
✓ Pelbagai
tukar-tukar jenis makanan setiap hari
均衡饮食 = makanan seimbang；分量 = kuantiti；各种各样 = pelbagai
均衡饮食有两个条件：一，七类食物都要有；二，每一类的分量要对，不能太多也不能太少。所以我们每天要吃不同种类的食物，不要天天只吃同一样。
例子：早餐吃面包、鸡蛋和一杯牛奶，再加一根香蕉，就比只吃两片面包均衡。
注意：健康的食物吃太多也不均衡，例如一餐吃五碗饭。
balanced diet = makanan seimbang; quantity = kuantiti; variety = pelbagai
A balanced diet meets two conditions: it contains all seven food classes, and each class comes in the right amount, neither too much nor too little. That is why we should eat many kinds of food and not the same thing every day.
Example: bread, an egg, a glass of milk and a banana make a more balanced breakfast than two slices of bread alone.
Watch out: even healthy food becomes unbalanced if we eat too much of it, such as five bowls of rice in one meal.
Piramid Makanan Malaysia
Empat aras piramid
Aras bawah lebih banyak, aras atas lebih sedikit
马来西亚食物金字塔 = Piramid Makanan Malaysia；层 = aras
金字塔有四层。第一层（最底）：饭、面包、面条、谷物和薯类，吃足够就好（makan secukupnya）。第二层：蔬菜和水果，要多吃（makan banyak）。第三层：鱼、鸡、肉、蛋、豆类和牛奶，适中（makan sederhana）。第四层（最尖）：脂肪、油、糖和盐，少吃（makan sedikit）。
例子：糖果和薯片在最尖的一层，所以只能偶尔吃一点点。
注意：越往上，层越窄，表示要吃得越少。
Malaysian Food Pyramid = Piramid Makanan Malaysia; level = aras
The pyramid has four levels. Level 1 at the bottom holds rice, bread, noodles, cereals and tubers: eat enough (makan secukupnya). Level 2 is vegetables and fruit: eat plenty (makan banyak). Level 3 is fish, chicken, meat, eggs, beans and milk: eat moderately (makan sederhana). Level 4 at the tip is fat, oil, sugar and salt: eat a little (makan sedikit).
Example: sweets and crisps sit in the narrow top level, so we only have a small amount once in a while.
Watch out: the higher the level, the narrower it is, meaning we should eat less of it.
Cuba
Makanan manakah perlu kita makan sedikit?
少吃的食物 = makanan makan sedikit
糖果很甜，咸饼干很咸，它们属于金字塔最尖的一层（油、糖、盐），只能少吃。芥菜和木瓜在第二层，要多吃；饭和面包在第一层，吃足够就好。
例子：生日蛋糕可以吃一小块，不要吃半个。
注意：零食好吃，不等于可以多吃。
foods to eat a little = makanan makan sedikit
Sweets are sugary and salted crackers are salty, so both belong to the top level of the pyramid (oil, sugar, salt), where we eat only a little. Mustard greens and papaya are on level 2, to eat plenty of, and rice and bread are on level 1, to eat enough of.
Example: you can have a small slice of birthday cake, not half the cake.
Watch out: a snack tasting good does not mean we may eat a lot of it.
Padankan
Makanan dan panduan piramid
配对金字塔指引 = padankan panduan piramid
饭和面条在第一层：吃足够。蔬菜和水果在第二层：多吃。鱼和蛋在第三层：适中。油和糖在第四层：少吃。由下往上想，就不会乱。
例子：一碟炒面里的面条属于第一层，但炒面用的油属于第四层。
注意：“多吃”是蔬菜水果，不是饭；饭是“吃足够”。
matching pyramid guides = padankan panduan piramid
Rice and noodles are on level 1: eat enough. Vegetables and fruit are on level 2: eat plenty. Fish and eggs are on level 3: eat moderately. Oil and sugar are on level 4: eat a little. Think from the bottom up and you will not mix them up.
Example: in a plate of fried noodles, the noodles belong to level 1 but the frying oil belongs to level 4.
Watch out: eat plenty is for vegetables and fruit, not rice; rice is eat enough.
Rancang menu
Menu sehari Kelas 3 Bestari
Setiap hidangan ada beberapa aras piramid
Sarapan
roti bakar · telur rebus · segelas susu
Makan tengah hari
nasi · ikan bakar · sayur campur · tembikai
Makan malam
mi sup ayam dengan sawi · sebiji oren
Sepanjang hari
6–8 gelas air kosong
Ikan bakar lebih baik daripada ikan goreng: kurang minyak.
规划菜单 = rancang menu；早餐 = sarapan；午餐 = makan tengah hari；晚餐 = makan malam
这是一天均衡的菜单：早餐有面包（第一层）、鸡蛋和牛奶（第三层）；午餐有饭、烤鱼、杂菜和西瓜，四层里有三层；晚餐是鸡汤面加芥菜和一个橙。全天再喝六到八杯白开水。
例子：把午餐的炸鸡换成烤鱼，就少了很多油。
注意：煮法也重要，烤、蒸、煮比油炸少油。
planning a menu = rancang menu; breakfast = sarapan; lunch = makan tengah hari; dinner = makan malam
Here is a balanced menu for one day. Breakfast has toast from level 1 plus an egg and milk from level 3. Lunch has rice, grilled fish, mixed vegetables and watermelon, covering three levels. Dinner is chicken noodle soup with mustard greens and an orange. Add six to eight glasses of plain water through the day.
Example: swapping fried chicken for grilled fish at lunch cuts out a lot of oil.
Watch out: the cooking method matters too; grilling, steaming and boiling use less oil than frying.
Pinggan seimbang
Tekan makanan untuk diletakkan dalam pinggan. Tekan Semak pinggan. Cuba satu pinggan seimbang dan satu yang tidak seimbang.
餐盘实验 = makmal pinggan；检查 = semak
按食物把它放进餐盘，再按一次可以拿出来，最多放六样。旁边的金字塔会数出每一层放了几样。放好后按 Semak pinggan，看看这一盘均不均衡。请试一盘均衡的，再故意试一盘不均衡的。
例子：饭＋青菜＋烤鱼＋木瓜，会显示均衡。
注意：放两样以上的油、糖、盐类食物，或者完全没有蔬菜水果，都会被判不均衡。
plate lab = makmal pinggan; check = semak
Tap a food to put it on the plate and tap it again to take it off; the plate holds up to six foods. The pyramid beside it counts how many foods you chose from each level. When you are ready, press Semak pinggan to see if the plate is balanced. Try one balanced plate and then, on purpose, one unbalanced plate.
Example: rice, vegetables, fish and papaya will show as balanced.
Watch out: two or more oily, sugary or salty foods, or no vegetables and fruit at all, will be marked unbalanced.
Semak makmal
Pinggan Amir: nasi, kentang goreng, kek dan air bergas. Mengapakah pinggan ini tidak seimbang?
为什么不均衡 = mengapa tidak seimbang
Amir 的盘子里，薯条有很多油，蛋糕和汽水有很多糖，三样都在金字塔最尖的一层，太多了。盘子里其实有饭，所以“没有饭”不对；里面一样菜都没有，更不是“菜太多”。
例子：把薯条换成青菜、把汽水换成白开水，这一盘就好很多。
注意：他还缺少鱼、蛋这类蛋白质，也缺少蔬菜水果。
why it is unbalanced = mengapa tidak seimbang
On Amir's plate the chips are oily and the cake and fizzy drink are sugary, so three foods come from the top level of the pyramid, which is far too many. There is rice on the plate, so having no rice is wrong, and there are no vegetables at all, so too many vegetables is wrong too.
Example: swapping the chips for greens and the fizzy drink for plain water makes the plate much better.
Watch out: he is also missing protein such as fish or egg, and vegetables or fruit.
Cuba
Hidangan manakah paling seimbang?
最均衡的一餐 = hidangan paling seimbang
“饭、白煮鸡、空心菜、木瓜”有第一层的饭、第三层的鸡、第二层的菜和水果，最均衡。“饭、炒面、烤面包、马铃薯”四样都是碳水化合物。“炸鸡、香肠、蛋、巧克力牛奶”几乎全是蛋白质和油，没有蔬菜水果。
例子：经济饭选一样肉、两样菜，就比较均衡。
注意：东西多不代表均衡，要看是不是来自不同的层。
the most balanced meal = hidangan paling seimbang
Rice, boiled chicken, water spinach and papaya has rice from level 1, chicken from level 3, and vegetables and fruit from level 2, so it is the most balanced. Rice, fried noodles, toast and potato are all carbohydrates. Fried chicken, sausage, egg and chocolate milk are almost all protein and oil, with no vegetables or fruit.
Example: at a mixed-rice stall, choosing one meat and two vegetables gives a fairly balanced plate.
Watch out: more food does not mean more balance; check that the foods come from different levels.
Makanan tidak seimbang
Kesan makanan tidak seimbang
Tiga masalah kesihatan
Obesiti
terlalu banyak makanan berlemak dan manis → badan terlalu gemuk
Kerosakan gigi
terlalu banyak makanan dan minuman manis → gigi berlubang
Sembelit
kurang sayur, buah dan air → susah membuang air besar
肥胖 = obesiti；蛀牙 = kerosakan gigi；便秘 = sembelit
饮食不均衡会带来健康问题。常吃油腻和甜的食物，身体会过胖，叫肥胖症。常吃甜食、喝甜饮料，牙齿容易被蛀坏。很少吃蔬菜水果、又很少喝水，就容易便秘，大便很难排出来。
例子：每天放学都买一杯珍珠奶茶，糖分很多，对体重和牙齿都不好。
注意：便秘是“少了”纤维和水，肥胖和蛀牙是“多了”油和糖。
obesity = obesiti; tooth decay = kerosakan gigi; constipation = sembelit
An unbalanced diet causes health problems. Eating oily and sweet food often makes the body far too heavy, which is called obesity. Having sweet food and drinks often lets the teeth decay. Eating few vegetables and fruit and drinking little water leads to constipation, when stools are hard to pass.
Example: buying a cup of bubble tea every day after school adds lots of sugar, which is bad for both weight and teeth.
Watch out: constipation comes from too little fibre and water, while obesity and tooth decay come from too much fat and sugar.
Situasi
Setiap hari Wei Jie minum air bergas dan makan gula-gula. Apakah masalah yang mungkin berlaku pada giginya?
甜食与牙齿 = makanan manis dan gigi
Wei Jie 每天喝汽水、吃糖果，糖留在牙齿上，久了牙齿会被蛀出洞，这是蛀牙。甜的东西不会让牙齿变白，也不会让牙齿变坚固；让牙齿坚固的是含钙的食物。
例子：吃完糖果后漱口、刷牙，可以减少糖留在牙齿上。
注意：汽水虽然是饮料，也含很多糖。
sweet food and teeth = makanan manis dan gigi
Wei Jie drinks fizzy drinks and eats sweets every day. Sugar stays on the teeth, and over time it makes holes in them, which is tooth decay. Sweet things do not make teeth whiter or stronger; foods with calcium are what make teeth strong.
Example: rinsing the mouth and brushing after sweets leaves less sugar on the teeth.
Watch out: a fizzy drink is a drink, but it still holds a lot of sugar.
Padankan
Tabiat dan kesannya
习惯与后果 = tabiat dan kesan
常吃油炸和甜的食物，热量太多，会肥胖。很少吃蔬菜水果，纤维不够，会便秘。常吃糖果，糖会蛀牙。先想一想每个习惯是“吃多了什么”还是“吃少了什么”。
例子：一个只吃白面包和肉、从不吃菜的人，最可能先遇到便秘。
注意：糖果也会让人变胖，但这里最直接的后果是蛀牙。
habits and effects = tabiat dan kesan
Eating fried and sweet food often brings too much energy and leads to obesity. Rarely eating vegetables and fruit means too little fibre, which leads to constipation. Eating sweets often lets sugar decay the teeth. Ask yourself whether each habit is too much of something or too little of something.
Example: someone who eats only white bread and meat and never vegetables is most likely to become constipated first.
Watch out: sweets can also add weight, but here the most direct effect is tooth decay.
Fikir
Doktor berkata Encik Rahim mengalami obesiti. Apakah nasihat yang paling sesuai?
肥胖的建议 = nasihat untuk obesiti
肥胖是因为吃太多油和糖。所以最好的建议是少吃油炸和甜的食物，多吃蔬菜水果，再多运动。多吃蛋糕饼干会摄取更多糖和油；每餐加饭加汁会吃太多碳水化合物和油，都会更胖。
例子：把炸香蕉换成新鲜香蕉，把甜饮料换成白开水。
注意：肥胖的人也要吃饭，只是分量要适中，不是完全不吃。
advice for obesity = nasihat untuk obesiti
Obesity comes from too much fat and sugar, so the best advice is to cut down on fried and sweet food, eat more vegetables and fruit, and exercise more. More cake and biscuits add sugar and fat, and extra rice and gravy at every meal add too much carbohydrate and oil, so both make it worse.
Example: swap fried banana fritters for a fresh banana and sweet drinks for plain water.
Watch out: a person with obesity still needs to eat rice, just in a sensible portion, not none at all.
Ringkasan
Syabas!
makanan seimbang = semua kelas, kuantiti betul
Ikut Piramid Makanan Malaysia: bijirin secukupnya, sayur dan buah banyak, protein sederhana, lemak, gula dan garam sedikit. Makanan tidak seimbang boleh menyebabkan obesiti, kerosakan gigi dan sembelit.
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