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Sample translations submitted: 1
English to Malay: I’m starving after my workout! How can I satisfy my hunger without negating all the hard work I just did? General field: Science Detailed field: Nutrition
Source text - English Numerous studies, including one in the Australian Journal of Science and Medicine in Sport,
have reported that what your body needs most after exercise is carbohydrates to replace
glycogen stores lost during the workout as well as fluid and electrolytes lost from sweating.
What is glycogen? Glycogen is a form of glucose, or sugar, that is readily available when your
body needs it for energy. Say you’re working out and either you didn’t eat much, or your
body has already used up the sugar/energy you ate. Then your body must turn to glycogen
stores in muscles and the liver to be able to continue exercising. When you’re done
exercising, it’s important to replace those glycogen stores as quickly as possible so they will
be available the next time you need them. The best types of carbohydrate in this situation
are simple ones, one that are broken down and used by your body quickly and easily. Fruit,
any kind, and 100% fruit juice are the best for this, followed by simple grains such as white
rice, pastas, cereals, or breads.
Whether you’re simply glowing a little or the sweat is dripping off of you, you need to
replace fluids and electrolytes. Electrolytes are minerals found in your body’s fluid – blood,
urine, sweat. They need to be kept balanced properly for various functions in your body to
go off without a hitch. When you sweat, you’re altering the levels of these substances. The
most common are sodium, calcium, and potassium. Restoring the proper balance is not at all difficult because all of these minerals are found in common foods and drinks, and you don’t
need high amounts of them.
So you’ve finished your workout and are raring to eat. You want to make a choice that keeps
all of these factors in mind, without completely replacing the several hundred calories you
just burned off. I’d recommend one of the more filling fruits like a banana. It gives you
something to bite into and chew versus some of the higher-water-content foods that, while
refreshing, may not satisfy a ravenous appetite. To wash down that banana, grab a cup of
100% fruit juice for some fluid and quick electrolytes, then plain water to satisfy the
remainder of your thirst. While the fruit juice contains much-needed sugar and minerals, it
also contains a good deal of calories. Overdoing it could easily negate a lot of that workout.
I’ve mentioned water and 100% fruit juice, but those sports drinks that seem to be a fixture
at most gyms, health clubs, and YMCAs also contain electrolytes. Sports drinks, namely
Gatorade, were first developed to be used by the University of Florida football team to help
the players get through their grueling workouts in the hot Florida sun. They are a quick and
easy way to replace everything athletes lose – glycogen, fluids, and electrolytes – all in one.
And they do their job perfectly. However, if you’ve just completed a brisk twenty-minute
walk around the block, you probably want to bypass the Gatorade. Sports drinks are ideal,
and meant to be, for someone who is exercising more than an hour or less than an hour, but
very intensely. You could also argue that they would benefit anyone doing hard manual
labor as their job for several hours as well. But everyone else who drinks them is just getting
extra sugar, calories, and salt they probably don’t need.
MAKE IT WORK YOU
Bananas are a great source of potassium in the diet. A very large study of almost 60,000
adults showed that the more potassium in the participants’ diets, the less likely they were to
have and die from cardiovascular disease. The same study showed that sodium intake had
the opposite effect. High sodium intake was linked with a greater chance of having or dying
from cardiovascular disease. Bananas, like al fruits, are very low in sodium and therefore
make a delicious little heart-healthy snack.
Translation - Malay Pelbagai kajian, termasuk satu kajian yang diterbitkan oleh Australian Journal of Science and Medicine in Sport melaporkan bahawa tubuh anda paling memerlukan karbohidrat untuk menggantikan simpanan glikogen yang hilang semasa bersenam serta cecair dan elektrolit yang hilang akibat berpeluh.
Apakah itu glikogen? Glikogen merupakan satu bentuk glukosa atau gula yang sedia ada apabila badan anda memerlukan tenaga. Katakan anda sedang bersenam dan ketika itu anda tidak makan banyak atau badan anda telah menggunakan gula/tenaga yang anda makan, badan anda mula menggunakan simpanan glikogen dalam otot dan hati untuk terus bersenam. Apabila anda selesai bersenam, simpanan glikogen tersebut perlu diganti secepat mungkin supaya glikogen itu tersedia apabila diperlukan. Jenis karbohidrat terbaik dalam situasi ini ialah gula ringkas yang boleh dihuraikan serta digunakan oleh badan anda dengan cepat dan mudah. Apa-apa jenis buah dan jus buah-buahan 100% adalah yang terbaik untuk tujuan ini, diikuti bijian ringkas seperti nasi putih, pasta, bijirin atau roti.
Sama ada anda berpeluh sedikit atau kuat berpeluh, anda perlu menggantikan cecair dan elektrolit yang hilang. Elektrolit ialah mineral yang terdapat dalam cecair badan anda, iaitu darah, urin dan peluh. Elektrolit tersebut perlu diseimbangkan dengan betul untuk memastikan pelbagai fungsi dalam badan anda berjalan dengan lancar. Apabila anda berpeluh, badan anda mengubah tahap bahan ini yang kebiasaannya terdiri daripada natrium, kalsium dan kalium. Mengembalikan keseimbangan yang betul tidaklah sukar kerana semua mineral ini mudah didapati dalam makanan dan minuman, malah anda tidak memerlukan amaun yang banyak.
Setelah tamat bersenam, anda akan mula kelaparan. Anda perlu membuat pemilihan makanan dengan mengambil kira semua faktor supaya makanan yang diambil tidak menambah semula kesemua kalori yang telah dibakar. Saya mengesyorkan anda memakan buah yang lebih mengenyangkan seperti pisang. Pisang akan memberikan anda kepuasan dari segi gigitan dan kunyahan berbanding dengan makanan yang mungkin menyegarkan dan mengandungi kandungan air yang tinggi, namun tidak mencukupi untuk memuaskan selera makan. Minum secawan jus buah-buahan 100% sebagai cecair tambahan dan sumber mudah elektrolit setelah anda memakan pisang, diikuti dengan secawan air kosong untuk menghilangkan dahaga anda.
Meskipun jus buah mempunyai gula dan mineral yang diperlukan, namun jus buah juga mengandungi jumlah kalori yang tinggi. Justeru, pengambilan secara berlebihan boleh mensia-siakan senaman anda.
Walaupun saya menyatakan hanya air dan jus buah-buahan 100%, tetapi minuman sukan yang sering menjadi pilihan di kebanyakan gim, kelab kesihatan dan YMCA juga mengandungi elektrolit. Minuman sukan, khususnya jenama Gatorade, telah dihasilkan untuk membantu pemain pasukan bola sepak University of Florida mengharungi latihan yang menjerihkan di bawah terik matahari di Florida. Meminum Gatorade adalah satu cara yang cepat dan mudah untuk pemain sekali gus menggantikan semua glikogen, cecair dan elektrolit yang hilang. Walau bagaimanapun, sekiranya anda hanya bersenam dengan berjalan pantas selama 20 minit mengelilingi bangunan, anda mungkin tidak memerlukan Gatorade. Minuman ini lebih ideal dan dikhususkan untuk seseorang yang melakukan senaman melebihi sejam atau kurang dari sejam secara intensif. Anda juga boleh mempertikaikan bahawa minuman ini boleh memberi manfaat kepada sesiapa sahaja yang melakukan kerja buruh kasar sebagai pekerjaan mereka untuk beberapa jam. Akan tetapi, mereka yang meminum Gatorade tanpa keperluan hanya akan mendapat lebihan gula, kalori dan garam.
JADIKANNYA BERKESAN UNTUK ANDA
Pisang ialah satu sumber kalium yang baik dalam diet. Satu kajian yang melibatkan hampir 60,000 orang dewasa menunjukkan semakin tinggi kandungan kalium dalam diet peserta, semakin rendah kebarangkalian mereka menghidap atau meninggal dunia akibat penyakit kardiovaskular. Kajian yang sama menunjukkan bahawa pengambilan natrium memberikan kesan yang berlawanan. Pengambilan natrium yang berlebihan dikaitkan dengan kemungkinan besar mendapat penyakit kardiovaskular.
Seperti buah-buahan lain, pisang mengandungi kandungan natrium yang rendah, lantas, menjadikan pisang suatu snek ringan yang sihat untuk jantung.
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Hi there! I’m a Malaysian guy who’s trying to make translation as a full time job. My native language is Malay, but I can converse and write fluently in English, too. I had several experiences with translation work; mostly worked on guide books for English to Malay translation. I just recently finished my translation course conducted by Institusi Terjemahan Buku Malaysia (Malaysian Book Translation Institute), and now I’m seeking for jobs to hone my translation skills.
Keywords: malay, biology, microbiology, ecology, conservation biology, biological research