Check This Out

Check This Out Bro & Sis

Minggu, 21 Juni 2015

Health Tools


Semoga Bermanfaat & Terima Kasih
Andry Kurniawan Amd SKM (MKKK) "Coming together is a beginning, Keeping together is progress., Working together is success“ Safety not only about knowledge and how to manage risk it’s about needed because safety is everybody business", More information : Andryzsafe@yahoo.com/Andryzsafety@gmail.com/andry.kurniawan@halliburton.com
CP (+62)81219662291
Tidak dilarang untuk mengcopy dan menyebarkan artikel pada situs ini dengan menyebutkan URL sumbernya. budayakan menulis karya ilmiah tanpa plagiarisme

Pengendalian Kolesterol : 3 Tips Melawan Kolesterol Tinggi

Ditulis oleh: dr. Alvin Nursalim 
Anggota Redaksi Medis Kedokteran Umum KlikDokter.com

Pola hidup modern saat ini menyebabkan banyak orang jatuh ke dalam kondisi gangguan kadar lemak tubuh. Pola makan yang tidak sehat dan kurangnya aktivitas fisik  memiliki pengaruh yang besar terhadap terjadinya gangguan lemak tubuh. Gangguan lemak tubuh dikenal juga dengan istilah dislipidemia. Terdapat beberapa parameter lemak yang dijadikan acuan, diantaranya kolesterol total dan kolesterol LDL. Kadar kolesterol total yang disarankan adalah dibawah 200 mg/dl. Sedangkan kadar LDL yang disarankan adalah dibawah 100 mg/dl. Namun, bagaimana jika kadar lemak Anda berada di atas nilai anjuran? 

Berikut beberapa hal yang dapat Anda lakukan:

1. Berpola Makan Sehat
Perubahan pola hidup merupakan langkah awal yang dianjurkan untuk semua pasien dislipidemia. Pola hidup yang sehat terdiri dari pola makan yang baik dan olah raga teratur. Peran nutrisi dalam pencegahan kardiovakular telah terbukti. Serat yang terkandung dalam buah, sayur dan sereal gandum memiliki efek menurunkan kolesterol. Pasien dislipidemia disarankan untuk mengurangi konsumsi lemak tersaturasi, lemak trans dan alkohol.
Penurunan berat badan juga berpengaruh terhadap keadaan lemak seseorang. Pada individu yang gemuk, penurunan berat badan sebesar 10 kg berhubungan dengan penurunan kadar LDL sebesar 8 mg/dl. Adapun pola diet yang dianjurkan untuk penyandang dislipidemia:
  • Karbohidrat 50-60 % dari total kebutuhan kalori, Sebesar 85% adalah karbohidrat kompleks (nasi, sayur dan buah), ditambah  2- 3 porsi sayur, 2- 3 porsi buah.
  • Protein 15-20%, dengan perbandingan protein hewani : nabati = 1:1, terutama ikan, tempe atau tahu.
  • Lemak <30%, dengan penggunaan minimal dari minyak trans, seperti margarin. Makanan tinggi kolesterol seperti jeroan, otak, dan kuning telur harus dikurangi (<300mg/hari).

2. Olahraga
Peningkatan aktivitas fisik dapat memperbaiki keadaan lemak Anda, dan dapat menurunkan berat badan. Olahraga dapat dilakukan 3-5x perminggu dengan durasi 30-45 menit setiap latihan. Olahraga aerobik dengan target denyut jantung 70-85% denyut jantung maksimal disarankan.

Denyut jantung maksimal didapat dengan menggunakan formula 220-umur. Selain pola makan yang sehat dan olahraga, pasien juga harus berhenti merokok. Jenis olahraga yang dapat Anda lakukan adalah olahraga aerobik seperti berlari dan berenang.

3. Obat-obatan
Anda tidak perlu takut dengan obat-obatan. Jika perubahan pola hidup yang maksimal tidak memberikan manfaat yang bermakna, maka dapat dipertimbangkan obat-obatan untuk membantu menurunkan kadar lemak Anda.

Terdapat banyak jenis pengobatan dislipidemia yang beredar. Pemilihan obat yang tepat harus dilakukan oleh dokter, berdasarkan tipe gangguan lemak dari masing-masing individu.

Semoga Bermanfaat & Terima Kasih
Andry Kurniawan Amd SKM (MKKK) "Coming together is a beginning, Keeping together is progress., Working together is success“ Safety not only about knowledge and how to manage risk it’s about needed because safety is everybody business", 
More information : Andryzsafe@yahoo.com/Andryzsafety@gmail.com/andry.kurniawan@halliburton.com
CP : (+62)81219662291
Tidak dilarang untuk mengcopy dan menyebarkan artikel pada situs ini dengan menyebutkan URL sumbernya. budayakan menulis karya ilmiah tanpa plagiarisme

Turunkan Risiko Penyakit Jantung dengan Berpuasa



Berpuasa selama sebulan penuh selama 10 hingga 12 jam pada bulan Ramadan telah diteliti memberikan banyak manfaat bagi tubuh, salah satunya adalah jantung sehat. Beberapa faktor yang meningkatkan risiko mengidap penyakit jantung seperti kolesterol, kegemukan, diabetes melitus, tekanan darah tinggi, dan merokok, dapat dicegah dengan menunaikan ibadah puasa. Bagaimana mekanismenya? 
Ketika tubuh kekurangan karbohidrat sebagai sumber energi, maka ia akan mencari sumber energi cadangan lainnya, yaitu lemak. Dengan demikian, lemak membandel yang menumpuk di dalam tubuh dapat dihancurkan. Berbagai penelitian yang dilakukan telah mengonfirmasi hal ini. Didapatkan penurunan kadar kolesterol total sebesar 8%, trigliserida sebesar 30%, dan LDL sebesar 11%. Ditambah lagi, terdapat peningkatan HDL (kolesterol baik) sebesar 14,3%Selain mendapatkan pahala, berpuasa juga dapat dijadikan sebagai ajang diet yang sehat – terbukti dengan didapatkannya penurunan berat badan rata-rata sebesar 2,6%.
Tidak hanya ampuh dalam menurunkan kolesterol, berpuasa selama Ramadan ternyata juga bermanfaat positif untuk menurunkan tekanan darah tinggi dan memperbaiki profil gula darah penyandang diabetes. Bagaimana bisa?

Berbagai penelitian mendapatkan penurunan gula darah puasa (GDP) dan gula darah sewaktu (GDS), sementara kadar insulin ditemukan mengalami peningkatan. Kontrol gula darah tiga bulan pun didapatkan membaik, yang ditandai dengan penurunan kadar HbA1C.
Selama Ramadan, umat Muslim juga ditantang untuk puasa merokok sejak matahari terbit hingga terbenam. Dengan demikian, diharapkan bulan suci ini dapat menjadi awal untuk usaha berhenti merokok – yang tentunya akan sangat baik bagi kesehatan jantung.
Namun, untuk mendapatkan berbagai manfaat tersebut Anda harus tetap menjaga jenis dan jumlah makanan yang disantap – terutama saat berbuka. Setelah seharian menahan lapar, saat yang ditunggu-tunggu tentunya adalah waktu berbuka puasa. Namun sering kali karena sudah terlalu lapar, sebagian orang menjadi lupa diri saat menyantap makanan saat berbuka. Jika sudah demikian, biasanya makanan berlemak dan berkalori tinggilah yang dipilih. Oleh karena itu, Anda sangat disarankan untuk memilih makanan sehat untuk sahur dan berbuka, seperti memperbanyak konsumsi ikan, kacang-kacangan, sayur, dan buah-buahan. Sementara itu, makanan yang digoreng, bersantan, berlemak, manis, dan berkalori tinggi harus dibatasi. 

Ditulis oleh:
dr. Karin Wiradarma (Anggota Redaksi Medis Kedokteran Umum)

Semoga Bermanfaat & Terima Kasih
Andry Kurniawan Amd SKM (MKKK) "Coming together is a beginning, Keeping together is progress., Working together is success“ Safety not only about knowledge and how to manage risk it’s about needed because safety is everybody business", 
More information : Andryzsafe@yahoo.com/Andryzsafety@gmail.com/andry.kurniawan@halliburton.com
CP : (+62)81219662291
Tidak dilarang untuk mengcopy dan menyebarkan artikel pada situs ini dengan menyebutkan URL sumbernya. budayakan menulis karya ilmiah tanpa plagiarisme


Minggu, 24 Mei 2015

HOW GREEN ARE YOU?

Sejauh apa pengetahuan Sahabat tentang lingkungan? Coba di #MyEcoMeter yuk!http://bit.ly/EcoMeter #ToyotaEcoYouth

Mau tau seberapa HIJAU nya kamu? Yuk cari tahu lewat EcoMeter.
Jawab 10 pertanyaan berikut dan lihat hasilnya! 
Share juga ke teman-teman kamu via sosial media dan tunjukin kalau kamu itu GREEN GEONERATION!
Tema Bulan ini :

HOW GREEN ARE YOU?


Berani ngaku GREEN GEONERATION? Nanti dulu, bos! Sebelum terlalu yakin,
kita cek dulu bagaimana pola hidupmu, dan lihat hasilnya! Berani?
Cek disini boss : http://bit.ly/EcoMeter 

Rabu, 20 Mei 2015

Pembinaan & Sertifikasi Training Ahli K3 Umum Kemenakertrans Bacth - 2#

PT. Indohes Magna Persada, 
HSE Training & Consultant Solution Services, 
Pembinaan & Sertifikasi Training Ahli K3 Umum Kemenakertrans Bacth - 2#


Buruan Segera Daftar & 
dapatkan Special Price dari PT. Indohes Magna Persada


Semoga Bermanfaat & Terima Kasih
Andry Kurniawan Amd SKM (MKKK) "Coming together is a beginning, Keeping together is progress., Working together is success“ Safety not only about knowledge and how to manage risk it’s about needed because safety is everybody business", More information : Andryzsafe@yahoo.com/Andryzsafety@gmail.com/andry.kurniawan@halliburton.com
CP : (+62)81219662291
Tidak dilarang untuk mengcopy dan menyebarkan artikel pada situs ini dengan menyebutkan URL sumbernya. budayakan menulis karya ilmiah tanpa plagiarisme

Jumat, 15 Mei 2015

Electrical Safety Comics



Electrical cables, equipment, plant and machinery all have the ability to shock, injure and even kill personnel. Even non-fatal shocks can cause permanent injuries. For example, shocks from faulty equipment could lead to falls from scaffolding, ladders or work platforms. Electricity can also cause significant damage to property (e.g. fires). This is why every precaution must be taken to ensure Electrical Safety. 

These are some of the possible risks to our people and our business if you do not follow the correct Electrical Safety procedures:
Fatality or Serious Injury
  • Lost time due to electrical burn injuries or interruptions to cardiac rhythm
  • Injuries and burns from electric shocks
  • Damage to property and equipment from power surges
  • Fires from faulty electrical equipment
  • Explosions from electrical sources
  • Lightning strikes
  • Reduced productivity
Risks must be assessed and identified at every decision making level in the organisation to ensure that appropriate controls are implemented to prevent Class One Personal Damage


HARD CONTROLS: ELIMINATE/SUBSTITUTE/ENGINEER/SEGREGATE
  • Work on live electrical systems, installations and equipment must not be undertaken, except where deemed necessary by a competent and authorised person for the purposes of fault finding, testing/commissioning work or where the electrical supply cannot be interrupted.
  • Every effort must be made to eliminate the risk associated with electricity by relocating the service/s and where this is not practicable by de-energising (isolating) the service/s.
  • All electrical installations (panels, cabling, outlets, switches, lights etc.), generators, fixed or portable electrical plant and any other electrical appliances must be purchased and installed to company specification.
 General requirements for electrical installations and equipment:
  • Electrical equipment shall have correct safety guarding and protective devices in place (e.g. RCD’s/ELCB’s, earthing, weatherproof materials, cover plates etc.).
  • RCD/ELCB protection must be provided and functional for all electrical distribution installations, generators and portable panels.
  • All electrical supply points shall be provided with a means of effective isolation and lock out.
  • Electrical substations, distribution boards and panels must be weatherproof and secure against interference or unauthorised operation.
  • All temporary distribution boards must be externally grounded and adequately secured in position.
  • Portable electrical tools shall be double insulated.
  • Precautions must be put in place to ensure there are no electrical sources of ignition in flammable atmospheres caused by the presence of flammable liquids and vapours (i.e. use of intrinsically safe equipment in high risk locations).
  • Electrostatic earthing must be provided for all situations where sparking may present a hazard, orfor (e.g. explosives magazines), or steel & tall structures which may be subject to a lightning strike (e.g. Radio towers, steel sheds etc.).
  • Eliminate the need for overhead cables wherever possible, especially over travel ways.
  • All underground and overhead cables must be located or arranged so they are not in the way of activities on site (i.e. redirected, buried, raised above ground).
  • Where cables are buried they should be at a safe depth (at least 0.5 m below final ground level).
  • Underground cables must be adequately protected and insulated (cover tiles, compacted sand/indicator material, PVC/conduit, etc.) and their routes surveyed, clearly marked on site (marker posts) with site service plans updated.
  • All cables must be suitable for the duty and expected load.
  • Cables must be sufficiently insulated, sheathed or armoured.
  • Socket outlets for distribution cables should be located as close to the working point as possible to prevent the need for long trailing wires.
  • Power and lighting circuits should always be kept separate.
  • Always look for opportunities to reduce trip hazards by having hanging cable at work stations.
  • All temporary electrical leads will be secured off the ground by insulated hooks and/or lead stands.
  • Joints in cables should be avoided wherever possible. Where unavoidable, they should only be made in purpose-built housing.
 SOFT CONTROLS: DEVELOP AND IMPLEMENT CONTROLS ADMINISTRATION/BEHAVIOUR/PPE
Competency
  • Electrical work and supervision of electrical work must only be carried out by competent licensed electrical workers (e.g. installing, repairing, testing, tagging of equipment).
  • All electrical workers shall have the appropriate governmental licenses and certifications in place. 
  • All electrical workers shall be trained in expired air resuscitation and cardiac pulmonary resuscitation (CPR), the work permit system, isolation procedures and specific site procedures.
  • All electrical workers shall undergo specific medical check-ups in line with regulations and licensing requirements.

Procedures
  • Standard Operating Procedures and/or JSEA’s shall be in place for all activities involving Electrical Safety.
  • Before work always identify potential risk.
  • Electrical equipment must be locked out and isolated and the LOTO procedure verified by a competent person before any repairs or maintenance.
  • A test for dead (not live) must be completed: prior to, or recommencing work on any electrical equipment; following any time away from the work; or, following changed conditions.
  • All exposed electrical parts and conductors, including earthing conductors, must be treated as live until proven otherwise.
  •  A Permit to Work shall be required to work adjacent to, or under or near overhead power lines, or if performing high voltage work and switching.
  • Excavation and penetration permits shall include requirement for verification of electrical services.
  • All services must be accurately located by a designated competent persons using the relevant services drawings and the location verified by a secondary means such as (but not limited to):  electronic detection of horizontal and vertical location,  ground penetrating radar, non-destructive potholing.
  • When working near live Overhead Line Equipment (OHLE) or live electrical parts, regulated safe working distances/exclusion zones must be maintained.
Signage, demarcation, labelling and other administration
  • Site services plans, schematics, distribution diagrams and other appropriate records shall be kept for all electrical installations and updated when alterations are made.
  • The location and type of all electrical installations and services must be visibly marked and identified in compliance with statutory requirements, for example, via: Signage; Markers; and/or Line marking, including on walls, floors and ceilings
  • Height markers, signs, sacrifice cables, floating markers etc. must be installed/provided for vehicle crossings under overhead power lines.
  • Floor and wall demarcation shall be in place to prevent obstruction to main DB’s and panels.
  • All electrical panels, enclosures, control centres, substations, electrical circuits, breakers and equipment must be provided with statutory signage, equipment/ location identification numbers, and wiring diagrams kept on file.
  • Isolation points for electrical equipment and power outlets shall be clearly labelled.
  • All distribution boards/panels shall have circuit breakers labelled and listed on a location map/diagram placed in the panel door or nearby for easy reference when fault finding or isolating circuits.
  • All outlets and switches shall be labelled to correlate to distribution panels and where required specific voltage indicated (e.g. 110V in some special circumstances).

Inspections, Testing & Tagging
  • Power generation sets (Gensets) and other temporary power supply at all sites must be inspected every three months by a competent person with records kept of inspections.
  •  All RCD’s shall be tested every three months with records kept of testing (amperage and trip out time).
  • For portable RCD’s push button tests shall be done prior to use and recorded every three months.
  •  Earth continuity of all circuits, apparatus and where required earth grounding for structures must be tested and results recorded (resistance levels).
  • Portable electric tools and extension cables must be inspected and tagged every three months by a competent person in compliance with colour coding requirements.

Behaviours
  • Never overload power outlets or extension cables/cords.
  • Always check electrical tools and extension cables for damage before use.
  • Never use or try to fix equipment or tools with visible signs of damage, without tags or that are not working.
  •  Any faulty electrical equipment or equipment without a tag must be taken out of service and labelled with an ‘out of service’ tag and reported to a supervisor.
  • No person shall use or operate a piece of portable electrical equipment if it shows visible signs of being unsafe due to damage, or if it does not have a valid inspection tag.
  •  Keep electrical appliances away from water or moisture.
  • Always wear the correct PPE when doing electrical work. Provide insulated footwear and gloves where required.

Special requirements for Lightning Safety
Electrocution from lightning strikes is known to have claimed many lives in industry. Special precautions must be taken to reduce chances of workers being struck by lightning:  All projects where lightning strikes are likely to pose a risk to the work force, shall have in place procedures and controls to manage this risk as best as reasonably practicable:
  •  Provide adequate lightning protection to structures (grounding & earthing).
  • Make use of weather data and warning and alarms systems to anticipate heightened electrical storm activity.
  • During heightened electrical storms always seek shelter in an enclosed building or vehicle and keep away from high ground.
  • Crane operators to be stood down during electrical storm activity and instructed to remain in cabin until threat has passed.
  • Mobile equipment operators to park away from high ground (e.g. away from dumps) and remain in cabins. Never exit a cabin or hide under equipment during electrical storms.
  •  If caught out in the open keep in a low crouched position away from other people or tall objects (e.g. keep away from trees).

Semoga Bermanfaat & Terima Kasih
Andry Kurniawan Amd SKM (MKKK) "Coming together is a beginning, Keeping together is progress., Working together is success“ Safety not only about knowledge and how to manage risk it’s about needed because safety is everybody business", More information : Andryzsafe@yahoo.com/Andryzsafety@gmail.com/andry.kurniawan@halliburton.com
CP : (+62)81219662291
Tidak dilarang untuk mengcopy dan menyebarkan artikel pada situs ini dengan menyebutkan URL sumbernya. budayakan menulis karya ilmiah tanpa plagiarisme


Check This Out (2)

Check This Out (3)