::: Jum kita Watch the Calories :::

Salam bersiaran semua....

saya banyak kerja tapi sempat juak belajar tentang calory...

I think, salah satu cara utk mengawal berat badan...we have to watch the calories taken per day....

from my reading, 

"On the average, to maintain desirable weight, men need about 2,700 calories per day and women need about 2,000 calories per day. These figures apply to adults with low activity levels."

 Source: www.weight-loss-center.net

so kita kenaklah watch out apa yg kita makan everyday so that calories yg kita ambik is not over the limit...then kita boleh maintain kita pun weight di samping diet yg seimbang n excersice kita boleh membakar lemak....

below are the info of calories for each type of foods:

Kuih-muih: 
1. Kasui berkelapa parut (sekeping) = 160 kalori
2. Kuih lapis (sekeping) = 130 kalori
3. Bingka ubi (sekeping) = 220 kalori
4. Cekodok Pisang (sebiji sederhana) = 180 kalori
5. Popia goreng (satu) = 130 kalori
6. Popia basah (satu) = 95 kalori
7. Pisang goreng (sekeping) = 170 kalori
8. Kek biasa tanpa krim (sepotong) = 87 kalori
9. Karipap (sebiji) = 130 kalori
10. Sandwich sardin (sekeping) = 70 kalori
11. Bubur kacang (semangkuk) = 100 kalori

Lauk Pauk:

1. Ikan kembong kari berkuah (seekor) = 85 kalori
2. Ikan tenggiri goreng bercili (sepotong) = 142 kalori
3. Ikan kembong goreng (seekor) = 140 kalori
4. Ikan senangin masam manis berkuah (sepotong) = 210 kalori
5. Daging lembu kari berkuah (2 kotak mancis) = 130 kalori
6. Ayam kari berkuah (sepotong) = 250 kalori
7. Ayam goreng (sepotong) = 255 kalori
8. Ayam tandoori (sepotong) = 220 kalori
9. Sambal udang (setengah cawan) = 70 kalori
10. Sambal sotong (setengah cawan) = 55 kalori
11. Telor goreng (sebiji) = 110 kalori
12. Taukua goreng (sekeping) = 110 kalori
13. Kacang panggang dalam tin (2 sudu makan) = 40 kalori

Makanan Rutin:

1. Nasi putih (satu setengah cawan) = 260 kalori
2. Nasi lemak bersambal (sepinggan) = 400 kalori
3. Nasi goreng bertelur (sepinggan) = 635 kalori
4. Nasi briyani berayam (sepinggan) = 880 kalori
5. Nasi minyak kosong (sepinggan) = 445 kalori
6. Nasi ayam kosong (sepinggan) = 300 kalori
7. Mee goreng kosong (sepinggan) = 660 kalori
8. Mee sup (semangkuk) = 380 kalori
9. Mee hoon goreng (sepinggan) = 550 kalori
10. Roti putih (2 keping) = 156 kalori
11. Roti canai kosong tanpa kuah (sekeping) = 200 kalori
12. Capati tanpa kuah (sekeping) = 180 kalori
13. Pau ayam (sebiji) = 203 kalori
14. Emping jagung kosong (secawan) =160 kalori

Makanan Segera:

1. Peha ayam goreng (satu) = 130 kalori
2. Nugget ayam (satu) = 60 kalori
3. Kentang lecek (satu tub kecil) = 90 kalori
4. Sayur kobis hancur (satu tub) = 75 kalori
5. Burger keju (satu) = 425 kalori
6. Kentang goreng (satu kantung kecil) = 405 kalori
7. Sate ayam (secucuk) = 35 kalori
8. Pizza berkeju (sepotong) = 240 kalori

Buah-buahan:

1. Tembikai (sepotong) = 20 kalori
2. Betik (sepotong) = 45 kalori
3. Pisang emas (2 biji) = 76 kalori
4. Durian (5 ulas) = 64 kalori
5. Limau (sebiji) = 42 kalori
6. Jambu batu (sebiji) = 110 kalori
7. Nenas (sepotong) = 59 kalori
8. Epal (sebiji) = 63 kalori
9. Ciku (sebiji) = 44 kalori
10. Mangga (sebiji) = 103 kalori

minuman:

1. minuman berkabonat 1 tin 285g = 120 kal
2. minuman kotak 250g = 105 kal
3. teh tarik – 1 glass – 83 calori
4. susu tepung penuh krim 1 sudu makan = 33 kal
5. susu tepungtanpa lemak 1 sudu makan = 25 kal
6. aiskrim 2 skop= 390 kal
7. susu pekat manis 1 sudu makan = 71 kal
8. yogurt rendah lemak 1 cawan = 90 kal
9. mentega 2 sudu teh = 75 kal
10. keju chedar 1 keping =58 kal

Lain-lain Makanan

1. Murtabak Kambing 1 keping – 722 kalori
2. Cheese Cake – 1 keping – 400 kalori
3. Roti Telur & Dhal – 1 keping & 1/2 piring – 414 kalori
4. Laksa Kari – 1 mangkuk – 589 kalori
5. Nasi Lemak – 1 set – 644 kalori
6. Mee Goreng Mamak – 1 pinggan – 660 kalori
7. Lor Mee – 1 mangkuk – 383 kalori
8. Mee Rebus – 1 mangkuk – 556 kalori
9. Mee/Bihun Goreng – 1 pinggan – 510 kalori
10. Kuey Goreng Kerang – 1 pinggan – 743 kalori
11. Mee Wantan – 1 pinggan – 409 kalori
12. Laksa Penang – 1 mangkuk – 436 kalori
13. Mee sup – 1 mangkuk – 381 kalori
14. Lor Mai Fun – 1 pinggan – 422 kalori
15. Nasi Briyani Kambing – 1 pinggan – 587 kalori
16. Nasi Minyak + Rendang Daging – 1 pinggan – 664 kalori
17. Nasi Campur + 3 dish – 1 pinggan – 620 kalori
18. Century Egg Porridge – 1 bowl – 423 kalori
19. Nasi Ayam – 1 plate – 600 kalori
20. Nasi Goreng Biasa – 1 plate – 637 kalori
21. Nasi Claypot – 1 bowl – 898 kalori
23. Sotong goreng tepung – 1 small plate – 630 kalori
24. Sup Krim – 1 rice bowl – 375 kalori
25. Cheese burger with extra beef – 1 whole – 438 kalori
26. Fried fish cake with bun – 1 whole – 433 kalori
27. sundae chocolate – 1 cup – 380 kalori
28. Apple Pie – 1 piece – 260 kalori
29. Cheese & meat sauce – 1 small plate – 444 kalori
30. sandwich chicken salad – 1 whole – 481 kalori
31. Pasembur – 1 plate – 752 kalori
32. Rojak Buah – 1 plate – 443 kalori

Source: www.ffz190617.blogspot.com

this table kita gunakan sebagai rujukan everyday.....

katalah in a day kita mamam 

popia basah (95 kalori) + ikan kembong goreng (140 kalori) + nasi putih satu setengh cawan (260 kalori) + cgek peha manok (130 kalori) + teh tarik segelas (83 kalori) + pisang emas 2 igek (76 kalori) + nasik ayam (600 kalori)

so total calories is 1384 kalori...

wah2 sik over the limit..then its okay.....

camyalah penggunaan table calories tok...

*mun silap, ampun kan saya ea*

oklah tata n take k...

mari kita kuruskan badan....