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Originally posted by padi at 13-12-2006 12:12 AM
berat badan saya boleh naik dan turun dengan cepat. makan sikit dan naik badan. mungkin kadar metabolisma kurang. so ada tak member yang boleh boleh tolong bagi pandangan . kadang-kadang boring jugak.
...kalau ko betul2 nak maintain berat badan ko...u got no choice except to start eating healthy dan doing regular exercise...at least 30 mins per day dan at least u have to do it 5 days per week...
...ko take a look at this healthy diet pyramid...using this pyramid as your guide...u can start planning your healthy diet menu or plan...u can start by calculating how much calories u need per day...usually...an adult male usually need about 2000 - 2300 calories per day...
...u should select more food from the base of the pyramid (the carbohydrates)... and less from the top of the pyramid (fats/oils/sugar/salt)....
Rice and alternatives... placed at the base of the Pyramid are rice, noodles, bread, pasta, cereals, porridge, lontong, chapati, naan, idli, thosai & biscuits. These foods are excellent sources of complex carbohydrates, vitamins & minerals & dietary fibre. You should consume at least five servings daily, preferably including one serving of wholegrain products....
...A serving is 2 slices of bread or 1/2 bowl of rice or 1/2 plate of noodles, or 1 medium-sized potato....
Fruit...this group consists of fresh, dried, frozen, canned fruit and fruit juices. They are rich sources of vitamin A, C, potassium, fibre (excluding fruit juices) and flavonoids. Take two servings a day, especially the deeply or brightly (yellow, orange) coloured ones....
...A serving is 1 small apple or if u are having fiji apples then just 1/2 portion of that apple...6 longans = 1 serving...8 butir anggur = 1 serving...1/2 portion of the del monte banana = 1 serving...
Vegetables... This group consists of leafy, non-leafy, cruciferous and root vegetables. They are rich sources of vitamins A, C, folic acid, minerals such as calcium, iron, potassium, fibre and phytochemicals. Take two servings a day and include one serving daily of dark green or yellow-orange vegetables....
...3/4 cup of cooked green leafy vegetables (eg spinach, kangkong) or 3/4 cup cooked non-leafy vegetables (eg ladies fingers, cauliflower, longbeans) = 1 serving....
Meat and alternatives... This group includes meat, poultry, fish, seafood, milk, milk products, nuts and seeds. These foods are excellent sources of protein, calcium, B-vitamins, iron and zinc. Take at least two servings a day....
...A serving is 1 palm-sized piece of meat/fish/poultry, 2 glasses of milk, 2 slices of cheese, 2 small squares of small beancurd and 3/4 cup cooked lentils/pulses)....
...use sugar...salt... fat and other seasonings only in moderation to flavour your food if necessary....
...water is also extremely important...you should be drinking at least 6-8 glasses of fluid (1.5-2.0 litres) a day....
...and lastly...exercise regularly...like ive said...30 mins per day...kalau ko rasa 30 mins tu terlalu lama...then ko bley buat 10 mins each time...but 3 times per day to make up to 30 mins...heh...
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Post time 13-12-2006 12:12 AM
变色卡
