Aisya demam....
Saya bawa la dia ke klinik...
Masa jumpa Dr, saya pun tanya la sekali kat Dr ttg diet-miet nih...
Berapa kalori yg perlu diambil...etc....
Dr tu pun cerita la mcm2... Macam biasa, kurangkan gula, minyak, garam, air berkarbonat, fast food, etc....
Segalanya yg kita smua sedia maklum, tp malas nak ikut.... (saya le tuh...)
Tp yg best tu, dia bg saya 1 buku kecik yg penuh dgn makanan2 kt Malaysia ni dgn kalorinya sekali....
Buku tu pun comel jer, besaq tapak tgn sy...
Boleh boh dlm beg tangan.....
Byk gak senarai makanan dalam tu yg boleh sy rujuk...
Kalau yg xder, sy tanya jer kt Mr Google....
Byk website yg senaraikan kalori makanan2 kt Malaysia nih....
Boleh dijadikan panduan....
Selalunya sy agak jer sbb kdg2 portion yg kita amik separuh jer tp
kalori yg diberi utk 1 pinggan contohnya....
Sekarang ni gak, sy dh particular bila nk makan....
Contohnya saya nk mkn maggi...
Mengikut firasat sy, maggi ni mesti xbyk kalori maklumla, rebus ajer...
Alih2 bila tgk kt plastik tu, Maggi Kari = 368 kcal...
Tu xmasuk telur lagi = 76 kcal...
Tak ker maggi tu = 444 kcal???? Tak jadi nk amik... Baik buat sandwich sardin = 71 kcal ajer
Menurut cakap Dr tu, kita boleh tau berapa byk tubuh kita perlukan tenaga (kalori) berdasarkan berat, aktiviti n umur....
Boleh jer gna BMR Calculator yg ada kt Mr Google....
Kalau nak kira secara manual pn bleh.... tp xbrapa tepat, ala2 congak jer nih....
Camni:
- Tenaga yg tubuh anda perlukan (kalori) = berat terkini (kg) x 30 kalori
Contoh saya:
- 61.9 x 30 =1857 kalori sehari diperlukan oleh tubuh sy (tanpa sebarang exercise)
- Sekiranya sy nak kurangkan berat sy sebyk 0.5 kg seminggu, sy perlu mengurangkan pengambilan makanan sy sebyk 550 kalori = 1857 - 550 = 1307 kcal shj sy boleh amik dlm sehari....
- Kalau nak kurangkan 1 kg per week, sy perlu kurangkan 1100 kcal sehari = 757 kcal jer sehari... ALAMAK!!!! Nak makan apa nih?????
Amalkan jer yg mana boleh....
17 comments:
wah bagusnya nasihat nie...insyaallah akan diamalkan
gud tips ^_^
yelah..sejak 99HTN nih, a bit particular psl kalori.
bagus la kan ^_^
cian dia...
kite pun ms dpt cnth kalori utk mknn dr blog adik mia-ina tu kite pun mcm rasa hampeh le....oooooslama ni bnyk gak mknn yg berkalori2 masuk dlm perut ni...tp ape pun amik le jln yg wajar..rasa termkn bnyk skt, kite xcise lbh skt...
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