Oh! Menu Minggu Ini

 saturday : 1kembong bakar + brokoli stirfry

  ahad : pagi pi jogging kt tasik titiwangsa

breakfast: 1 cawan susu skim

1kpg wholewheat + 1tbs peanut butter

 lunch and dinner : menu sama, cencaru bakar+1genggam brown rice+ulam taugeh,timun,kobis+tomato

 monday : breakfast salad telor 2biji

 dinner : ayam kukus dalam periuk

(resepi: 1 dada ayam perap dgn 1 or 2sudu sos kicap POPO+ajishio lada sulah,masuk dalam periuk,taruk air sikit, utk mereneh+masukkan brokol+1biji kentang)

tuesday: telor dadar & salad

dinner : 2kembung bakar + sayur taugeh+tauhu

PLEASE READ THIS : Atkins Diet Free Instructions

Although Atkins Diet free instructions are not hard to find, it is still a good idea to read the book. This way, you get the science behind the diet in the exact words of Dr. Atkins.

Carbohydrate Theory

This diet plan has soared in popularity and many users and experts have written about not only the science behind the diet but also their own personal experience with it. The first step to using the diet is to understand Dr. Atkins' carbohydrate theory.

According to Dr. Atkins, the amount of carbohydrates you eat is not as important as how your body processes those carbohydrates. Dr. Atkins believes that the reason most people are overweight is because they are insulin resistant. This means that the cells that convert carbohydrates into glucose or energy are not functioning properly. If this is indeed the cause, then the remedy is simple; limit your carbohydrate intakesubstantially and then slowly raise the amount of carbohydrate-rich foods you consume.

Atkins Diet Free Instructions

How It Works

The plan is to reduce your carbohydrate intake to less than 40 grams per day so your body enters a state called ketosis. Ketosis is the state in which your body burns fat as fuel and causes you to lose weight. Essentially, your body burns fat for energy instead of carbohydrates and Dr. Atkins believes this state of being also curbs cravings for carbohydrates. Ultimately, this results in weight loss and feelings of satisfaction.

Phases and What You Can Eat

When reading through the Atkins Diet free instructions take time to understand the four phases; induction, on-going weight loss, pre-maintenance and maintenance.

The induction phase is the first phase and only lasts for the 14 days that start the diet. Dr. Atkins says that dieters can lose up to 15 lbs in this phase alone by cutting their carbohydrate intake to the required maximum of 20 grams per day. During this stage you should also limit the kinds of carbohydrates you eat to mainly low carbohydrate vegetables like:

• Broccoli
• Tomatoes
• Lettuce

Additionally, you are limited to consuming no more than three cups of these types of vegetables per day.

You must also avoid the following:

• Yogurt
• Fruit
• Starchy vegetables, like potatoes
• Caffeine
• Alcohol

The next phase, on-going weight loss, is less restrictive than the induction phase. In this phase you can increase your total carbohydrate intake by 5 grams to total 25 grams of carbohydrates per day. However, you must still avoid the foods you avoided during the induction phase.

This phase should continue as long as you keep losing weight. Eventually you will hit a weight loss plateau and once you do you should move on to the next phases.

The pre-maintenance and maintenance phases require you to slowly add carbohydrates back into your diet until your total carbohydrate intake is increased to about 40 grams per day. These phases require you to sort of test out different carbohydrates. If you find that a particular food causes you to gain weight you must then avoid that food.

You can expect to still lose a small amount of weight in the pre-maintenance phase, although it will be slow going. Again, you continue you this phase until your weight loss plateaus.

You do not lose any weight in the final maintenance phase as this phase lasts an indefinite amount of time and serves to only help you maintain your weight. By the time you've reached this phase you'll have added all the carbohydrates you plan on eating.

Throughout the entire process you are expected to avoid unhealthy carbohydrates such as:

• Excessive amounts of white bread
• Excessive amounts sugary carbohydrates
• Carbohydrate-rich fried foods

---

Overall, the Atkins Diet has many supporters and a lot of purported benefits. In addition to increasing overall health and well being, dieters seem particularly fond of Dr. Atkins' plan because it helps them shed pounds quickly and curbs the cravings that caused them to gain weight in the first place.

source: 

http://diet.lovetoknow.com/wiki/Atkins_Diet_Free_Instructions

Oh! Cabaran 50kg..huhu....bila laa yerrr

bila laa nk turun berat
sekarang at this stage 5kg to lose, kdg2 myoliza amik jugak nasi time lunch 1/2 sudip (lebih kurang sejemput)
pagi2 minum susu skim Sunlac, low calori low fat
kdg2 ade amik pisang, roti wholewheat
menu masih still ok, but progress weight loss mcm slow.huhu.
kena actifkan dirimu.laa pulakk.

hari ni, ade birthday kt opis
mesti ade makan2 kek kan, so amik 1/4 potong and beehun goreng satu piring. & ade koropok  ;D
apa laa nak jadiii nii.
[asyik ke laut jerr,..sejak dua menjakk  nii]
malu weehh,...kat followers semua.
jangan ikut yerr, buruk perangai.

and, balik dr opis,..tang2 tu jugak pi goreng keropok kt dapur.
and sambil kunyah.sambil tgk tv. sungguh tak senonoh.
sikit jer.sikit jer.sikit jer [alasan lagi]

[TARIK NAFAS, LEPAS AMIK BALIK SEMANGAT YANG DULU]
BACK ON TRACK, KITA LAH APA YANG KITA MAKAN. HUHU

 breakfast on thursday 

2slice wholebread+2slice smoked chicken+5lettuce+1/4 zuchinni(timun jepun)+1/2 tomqto+1tbs mayo

dinner on thursday :

2ekor selar + 1/2 ikat bayam stirfry

breakfast harini

2wholewheat bread+1telor mata+1cheedar+4lettuce+1/2tomqto+1/4timun jepun+1tbs mayo

dinner = 1kembong+1/2 ikat bayam stirfry

nota: resepi bayam stirfry
1/2ikat bayam
1ulas kecil bawang merah
1/2 potong cili hijau or cili padi
sejemput ikan bilis
1tbs kicap cair POPO

1tbs minyak utk menumis

***panaskan minyak,masuk bwg,cili,ikan bilis,and kicap, kacau sekejap,dh layu, masuk air sikit dan sayur. (leh ganti ngan macam2 sayur).

Oh! Per Serving

maksudnya,..selalu yg myoliza makan 3x sehari tu, BREAKFAST, LUNCH & DINNER..menu per serving tu kena lengkap, mesti contains ;

KARBOHIDRAT + PROTEIN + FAT  fat free or low fat

karbo = sumber dari sayur
protein = sumber dari lauk pauk, spt, ikan ,ayam, daging, or telor, termasuk udang and sotong,or ape2 lauk dr sumber natural, bukan processed food yer, not receommed (high sodium=garam)
fat = minyak ler,..so selalu goreng guna sikit jer minyak,yer

TO ALL ATKINERS,..SETIAP KALI MAKAN,..mesti check 3 benda nii, dlm menu yerr...;D
supaya sumber nutrient yg kita ambil cukup.

EAT HEALTHY, YOU LOSS NATURALLY.


***can check details per serving as below ; or superlink kt sebelah ATKINS COMMUNITY, FOOD LIST FOR PHASE 1,2,3 &4.


Food Exchange Lists

You can use the American Dietetic Association food exchange lists to check out serving sizes for each group of foods and to see what other food choices are available for each group of foods.


Vegetables

Fat-Free and Very Low-Fat Milk

Very Lean Protein

Fruits Lean Protein

Medium-Fat Proteins

Starches

Fats


Vegetables contain 25 calories and 5 grams of carbohydrate. One serving equals:

½ C Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.)

1 C Raw vegetables or salad greens

½ C Vegetable juice

If you’re hungry, eat more fresh or steamed vegetables.


Fat-Free and Very Low-Fat Milk contain 90 calories per serving. One serving equals:



1 C Milk, fat-free or 1% fat

¾ C Yogurt, plain nonfat or low-fat

1 C Yogurt, artificially sweetened




Very Lean Protein choices have 35 calories and 1 gram of fat per serving. One serving equals:



1 oz Turkey breast or chicken breast, skin removed

1 oz Fish fillet (flounder, sole, scrod, cod, etc.)

1 oz Canned tuna in water

1 oz Shellfish (clams, lobster, scallop, shrimp)

¾ C Cottage cheese, nonfat or low-fat

2 Egg whites

¼ C Egg substitute

1 oz Fat-free cheese

½ C Beans, cooked (black beans, kidney, chick peas or lentils): count as 1 starch/bread and 1 very lean protein




Fruits contain 15 grams of carbohydrate and 60 calories. One serving equals:



1 small Apple, banana, orange, nectarine

1 med. Fresh peach

1 Kiwi

½ Grapefruit

½ Mango

1 C Fresh berries (strawberries, raspberries, or blueberries)

1 C Fresh melon cubes

1⁄8th Honeydew melon

4 oz

Unsweetened juice

4 tsp Jelly or jam



Lean Protein choices have 55 calories and 2–3 grams of fat per serving. One serving equals:



1 oz Chicken—dark meat, skin removed

1 oz Turkey—dark meat, skin removed

1 oz Salmon, swordfish, herring

1 oz Lean beef (flank steak, London broil, tenderloin, roast beef)*

1 oz Veal, roast or lean chop*

1 oz Lamb, roast or lean chop*

1 oz Pork, tenderloin or fresh ham* HARAM NIIIH TAK BOLEH MAKAN FOR MUSLIM.HUHU

1 oz Low-fat cheese (with 3 g or less of fat per ounce)

1 oz Low-fat luncheon meats (with 3 g or less of fat per ounce)

¼ C 4.5% cottage cheese

2 med. Sardines

* Limit to 1–2 times per week




Medium-Fat Proteins have 75 calories and 5 grams of fat per serving. One serving equals:



1 oz Beef (any prime cut), corned beef, ground beef**

1 Whole egg (medium)**

1 oz Mozzarella cheese

¼ C Ricotta cheese

4 oz Tofu (note this is a heart healthy choice)

** Choose these very infrequently



Starches contain 15 grams of carbohydrate and 80 calories per serving. One serving equals:



1 slice Bread (white, pumpernickel, whole wheat, rye)

2 slices Reduced-calorie or "lite" bread

¼ (1 oz) Bagel (varies)

½ English muffin

½ Hamburger bun

¾ C Cold cereal

1⁄3 C Rice, brown or white, cooked

1⁄3 C Barley or couscous, cooked

1⁄3 C Legumes (dried beans, peas or lentils), cooked

½ C Pasta, cooked

½ C Bulgar, cooked

½ C Corn, sweet potato, or green peas

3 oz Baked sweet or white potato

¾ oz Pretzels

3 C Popcorn, hot air popped or microwave (80% light)





Fats contain 45 calories and 5 grams of fat per serving. One serving equals:



1 tsp Oil (vegetable, corn, canola, olive, etc.)

1 tsp Butter

1 tsp Stick margarine

1 tsp Mayonnaise

1 Tbsp Reduced-fat margarine or mayonnaise

1 Tbsp Salad dressing

1 Tbsp Cream cheese

2 Tbsp Lite cream cheese

1/8th Avocado

8 large Black olives

10 large Stuffed green olives

1 slice Bacon



Source: Based on American Dietetic Association Exchange Lists


SHARING IS CARING. MAKAN BIAR CUKUP JANGAN KURANG MAKAN.
WILL LOW YOUR METABOLISMA.

Oh! Breakfast & dinner

Oh! Lunch harini

cencaru goreng+sayur kailan+brown rice

Amalkan 5M Dalam Diet

1. Apakah 5M?
   • 5M merupakan satu pendekatan baru Kementerian Kesihatan Malaysia dalam meningkatkan taraf hidup masyarakat Malaysia terutamanya dalam pengambilan makanan secara sihat.
   • 5M merupakan singkatan bagi:
     • Mengurangkan gula
     • Mengurangkan garam
     • Mengurangkan minyak
     • Melebihkan buah-buahan
     • Melebihkan sayur-sayuran
2. Bagaimanakah kita boleh kurangkan gula sepanjang lebaran ini?
   • Gula sebenarnya boleh terdapat secara semulajadi (dalam buah-buahan, sayur-sayuran berkanji, susu dan hasil tenusu) atau secara tersembunyi (gula yang ditambah semasa memproses makanan dan semasa memasak di rumah. Contohnya minman bergas, minuman kordial, minuman bergula, gula-gula serta kuih-muih tradisional)
   • Pengambilan gula yang sederhana dalam sehari adalah dalam lingkungan 10 sudu teh (50gram) termasuk bagi gula semulajadi atau gula tersembunyi.
   • Gula dalam minuman adalah amat berbahaya kerana badan kita tidak dapat tukarkan gula ini kepada tenaga. Gula yang terkumpul ini akan ditukar kepada lemak yang menyebabkan seseorang itu gemuk dan berisiko mengidap penyakit seperti diabetes dan penyakit jantung. Gigi juga boleh rosak.
   • Bagaimana kurangkan gula semasa lebaran?
     • Kurangkan memakan kuih-muih yang manis. Boleh diambil tapi pastikan dalam kuantiti yang sederhana.
     • Lebihkan meminum air kosong daripada air gas atau air manis yang lain.
     • Jika membuat kek atau biskut raya sendiri, kurangkan penggunaan gula dalam resepi. Contohnya kandungan gula dalam kek boleh dikurangkan kepada separuh tanpa menjejaskan rasa atau kualitinya.
     • Pilih buah-buahan segar sebagai pencuci mulut. Kalau menggunakan buah dalam tin, pastikan memilih buah-buahan dalam tin yang menggunakan air atau jus semulajadi.
   • Kurangkan gula dalam makanan, tambahkan senyuman sepanjang lebaran.
3. Garam diperlukan dalam menyedapkan juadah makanan. Tetapi pengambilan garam secara berlebihan merbahayakan kesihatan. Apakah cara lain untuk mengurangkannya?
   • Kita memerlukan garam dalam kuantiti yang sedikit. Ini kerana garam yang berlebihan berkait dengan tekanan darah tinggi. Jadi, sepanjang lebaran pastikan tidak menggunakan garam secara berlebihan.
   • Selain itu, bahan-bahan makanan seperti herba (kayu manis, bunga cengkih, bunga lawang) boleh juga dijadikan pengganti dalam menyedapkan juadah. Bahan-bahan seperti ini kurang bahan perisa dan ia juga mempunyai khasiat tersendiri yang baik untuk kesihatan.
4. Apabila menjelang lebaran, masyarakat kita banyak menggunakan minyak dalam masakan. Ini ditambah pula dengan penggunaan santan untuk membuat rendang. Macam mana pula dengan penggunaan minyak?
   • Dalam konsep 5M, penggunaan minyak perlu dikurangkan. Ini kerana penggunaan minyak yang berlebihan dalam masakan boleh mengundang penyakit.
   • Sekiranya untuk membuat rendang, cuba elakkan menggunakan minyak masak. Cukuplah hanya menggunakan santan sahaja kerana santan boleh bertindak sebagai minyak. Jadi, apabila minyak dan santan digunakan sekali, ia menyebabkan minyak berlebihan.
   • Cuba elakkan menggunakan santan yang terlalu pekat.
   • Sekiranya menggunakan minyak, elakkan memasak makanan yang menggunakan santan dan amalkan memasak cara “deep frying”. Ia dapat mengurangkan minyak dalam makanan.
5. Buah-buahan sering dilupakan semasa menghidang juadah semasa lebaran. Bagaimana untuk menggalakkan masyarakat mengambil buah-buahan di hari raya nanti?
   • Kebanyakkan masyarakat pada hari ini sering menjadikan kek, coklat dan gula-gula sebagai hidangan atau pemanis mulut. Tetapi mereka lupa bahawa buah-buahan juga boleh dijadikan sebagai pemanis mulut juga.
   • Buah-buahan yang berbagai jenis rasa, warna, bentuk dapat menarik tetamu. Bukan itu sahaja, malah buah-buahan juga kaya dengan vitamin C yang amat diperlukan badan terutamanya kesihatan gigi.
   • Jadi, tiada masalah untuk kita melebihkan buah-buahan dalam kita menyambut lebaran.
6. Sayur-sayuran penting untuk kesihatan. Tetapi semasa lebaran kebanyakkan juadah lebih menjurus kepada daging dan ayam. Jadi, adakah dengan pengambilan sayur-sayuran dapat mengimbangi diet yang sihat?
• Sayur-sayuran mengandungi serat dan zat mineral yang penting untuk tubuh dan sistem penghadaman. Kehadiran serat ini dapat membantu mengurangkan tahap kolesterol darah.
• Jadi, hidangan sayur-sayuran amatlah penting semasa menikmati juadah lebaran kerana ia dapat mengimbangi diet kita terutama sekali tahap kolesterol darah yang terhasil daripada pengambilan daging dan ayam.
• Misalnya, semasa memasak mi goreng, lebihkan sayur-sayuran sebagai rencah dalam masakan mi tersebut. Sayur-sayuran juga boleh dihidang sebagai ulam-ulaman semasa menikmati juadah yang lain. Selain itu, terdapat juga juadah lebaran yang mengandungi sayur seperti lontong.
• sumber: http://www.infosihat.gov.my/isusemasa.php?&id=45