Merah Ara Mara Marak: Mengira kalori

Saturday, 19 February 2011

Mengira kalori

Salam,
Ari ni belom buat mana2 exercise termasuk exercise jari-jemari (cuci pinggan n lipat kain) dan exercise pinggang (bongkok2 vacuum n ngemop), dah ngadap blog. Ouch! Tak naklah end up exercise goyang kaki dan exercise jari telunjuk (ngadap komputer dan goyang2kan kaki bawah meja dan tekan2 keyboard guna jari telunjuk) ajer dan exercise perut (perut bergetar gelak2 dok baca komen).

Sekarang kul 10am, so ada 12 jam lagi to do everything. Tadi dok tekan2 blog diet my twin cousins, Tini and Lynn x dapet, pastu belek2 balik bawah profile, taraa..dapat korang. Di sini rupanyer..

Tapikan tengok korang punya weight, aduhai kurus2nyer. Tapi jomlah, let's get healthy dan Jom Lawan! women

2 hari lepas, janji lepas update blog ni, nak brisk walk kan, tup, tup..hubby ajak pi Home Centre (shopping Mall), so pi brisk walk dalam tu.

Semalam lepas warm-up vacuum dalam rumah, terus brisk walk 30 minutes at 3.30pm. Cuaca 21C, memang cun-cun untuk exercise. Abang dan Jat join sama sebab semalam weekends di sini. Warm down pulak menyapu debu2 di laman, geram nengok sepanjang dok brisk walk tu.

I need between 1600-1800kcal based on my weight and daily activities.

18 Feb. (Semalam)
Breakfast

Nasi Lemak(400kcal) dan Shai Ratu (Jamu Tea Mustika Ratu, 0 kcal)

Jumlah kalori makanan dirujuk di sini. Jumlah kcal tea try google tadi semua tulis 0.

Beli Jamu Tea Mustika Ratu sebab terkejut ada di rak2 diet di sini. Biasalah bila baca untuk kempiskan perut, terus ambik. sengihnampakgigi

Kudap2an sebelum makan tengahari:
3 ketul chocolate.. lapar

(220 kcal-check dalam Fitness Pal kalori chocolate )

Tengahari:
Memenuhi permintaan Abang nak makan ni..

Keropok Lekor (seketul 170 kalori -> 2 ketul 340) dan sebiji buah oren (42 kalori) dan luper apalagi masuk dalam perut ni masa lunch semalam sebab tengahari tak masak nasi. Lebihan nasi lemak hubby habiskan sowang2.

Petang:
Pizza Arab cheese and honey (1 slice - 250kalori). Tak sempat ambik gambor dah habis dalam kereta! jelir

Malam:

Sekeping cucur topi (banyak sungguh menyerap minyak kuih nih, kalau goreng pisang 170 kalori, congak2 sendiri kuih ni 200kcal) dan...

macaroni beef soup! (233 kcal)

Jumlah kalori masuk:
1685kcal++ (sebab luper makan apa lagi waktu tengahari)

Jumlah kalori keluar:
Brisk walk - 30 minit = 114kcal (check dalam Fitness Pal)
Sit Up 10 kali = sikit jer kot sebab dalam pengiraan mengikut Fitness Pal, vigorous gitu, me?! Not that vigorous!

Ok! Dah! Stop! Gatal gi upload gambar sebab tu lah lama ngadap benda ni..

8 comments:

Ibu WA Alim19 February 2011 at 17:38
Da ni panda ltk ppalo org goye2 tgn la jele2 lidoh la..Hcy tok panda..

Tu ye jadi menarik tu baco..ado mcm2..

Mcm dok M'sia tu la..dgn nasi lemoknyo..dgn kerepok lekornyo..dgn cuco topinyo..

Menyahut cabaran Hjh Aini/Aida nampak..!
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Ummu Auni19 February 2011 at 18:47
Bagus2...bagus update blog. bagus tunjuk gambar makanan. nampaknya kena motivated update blog kita org lepas ni
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Yasmin's Mummy20 February 2011 at 11:32
Camne Ida buat cucur topi tu... nampak nyum nyum (ini kena buat blog resepi pulak hehe).

Ida very active ke.. your calorie need 1,600 - 1,800 kcal? Maksu punyak kiraan dapat lain.

Daily calorie need to MAINTAIN weight:
weight (kg) X 2.2 X y,
where y = 13 (sedentary)
y = 14 (slightly active)
y = 15 (active)

So maksu nye: 60 X 2.2 X 13 = 1,716 kcal
Tapi ini utk maintain weight. Kalau nak loss weight, kena less 500 - 250. So my range is 1,216 - 1,466 kcal.
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Ibu WA Alim20 February 2011 at 12:57
Mujo demo wi formula..blh ambo kiro getek..

95kg x 2.2 x 13 = 2717 Kcal

Yeay..blh mkn byk..????

2717 - 500 = 2217
2717 - 250 = 2467

2217 - 2467, praktical la kot!
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Ibu WA Alim20 February 2011 at 13:07
Graf berat bdn Ky/Hcy agak mendatar sejak balik Mekah..rasanya sbb ada sedikit perubahan dlm pengambilan makanan/minuman..

1/ Kalau dulu suka bancuh air dlm mug bersaiz besar..skrg pakai mug bersaiz sederhana..

2/ Krg mencicah biskut 4 segi..kalau dulu blh cicah samoai 12 kpg utk sekali minum pg/ptg/mlm..skrg jarang mkn biskut 4 segi..kalau mkn pun setakat 2, 3, 4, 5 kpg..saiz 1 hidangan/serving yg sbnr utk biskut ni hylah 2, 3 kpg sj..
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Nida20 February 2011 at 15:20
Hcy.. ni link utk masukkan smiley tu, tapi kena guna firefox. Follow jer intructions, pastu akan muncul bermacam2 smiley di tmpat kita type post tu. Pastu dgn cerianya rasa nak update blog. :)

http://godekblog.blogspot.com/2009/02/masukkan-yahoo-emoticons-dalam-blog.html

Make makanan M'sia la Hcy, doh meme tekok dibesarkan dgn makanan2 M'sia.

Way to go Hcy! (berkaitan kisah berjaya kurangkan sekut-biskut)

Aini dear - It took me 2 hrs nak siapkan satu entry. X leh jadi nih ;)

Maksu..Ida follow buku Flat belly diet yg soh ambik 1600 - 2000kcal. Nanti Ida share the reasons later.

Ida quite active dlm rumah kalu x blogging/FB. Dr bangun tido @5.30am - selesai masak tghari, Ida meme gi mari, gi mari n duduk selepas selesai masak. Pastu Ida rehat jap, 3.30pm start gi mari, gi mari semula. Rumah Ida nyipe pagi, pete kubey pulok, so before hubby balik, x se wi napok kubey sgt, Ida gi mari, gi mari pulok.

Dulu kaki pecah sampai kalu jale atas karpet, tersangkut2 kaki di karpet n kdg2 sampai pecah berdarah. Bila dah berdarah mmg sakit sgt nak jale. Loni, kaki dah ok sbb Ida pakai produk Herbal Himalaya Scrub/Cream secara rutin (twice a day). Tapi, x lah fully licin comey kaki ni, cuma x sangkut di karpet lg. :)
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Nida20 February 2011 at 15:25
Maksu-ni dah buat kali ke-5, tp still x jadi topi molek lg. Nanti jadi molek, Ida share resepi. Ida wak ni pon coz abe re sapa mimpi nok make cucur topi.. hahaha.
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Ibu WA Alim20 February 2011 at 21:20
Cuco topi tu Hcy make maso sek rendoh..djh 2, 3..maso tu Che Tok Jusoh dgn Tok We Som jjua d kentin sek..kentin dio hok mulo2 dulu tu mcm basa burok jjua goreng pise jah..dio goreng cuco tu ssitula..sblm kerejee buat bangunan sek baru dan kentin baru..maso tu kito pangge cuco jah..Hcy7 suko make cuco ni maso tu..

Lph tu lamo tok jjupo cuco ni..de jare blh jjupo..tp adola jjupo d Pasar Tani Tmn Md Razali, Ampang ni..tok tau ore sini pangge ggapo..
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31/03
Don't get too stressed over your looks. Remember that love for yourself is more important than anything else, because it's what moves you to achieve things.

30/03
Watch your posture. How you carry yourself affects how people perceive you more than you think! Perk up that chin, throw those shoulder back, and glide through the air as if you just signed a ten million dollar contract.

29/03
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28/03
Smile, and do it like you mean it. To smile genuinely, you have to be genuinely happy with yourself. Don't hide behind your smile all the time. If you are unhappy about something, express your opinion.

27/03
Remember: Clothes don't make you, they complement you.

26/03
Never put blush on the apples of the cheeks. Keep it BELOW the cheekbone and away from the eyes.

25/03
Rid yourself of any insecurities. If your shoulders are slouching and you have a scared look on your face you will look bad even in a Gucci & Manolo shoes.

24/03
Mind your style, from top to bottom. There are two things that can make or break your look:your hair and your shoes.

23/3
Give Mud Therapy a Try! It detoxifies the joints in your body, releases stress, and revitalizes your skin.

22/3
Get fit. Being healthy is a million times more important than being thin. Check with your doctor for your proper weight range and work to get and stay within it.

21/4
Be fashionable. This one is a given, but a lot of people don't realize how wrong they are in the clothes they wear. Learn about your body type, height, skin tone and preferences. Discover yourself, and fashion will come to you.

20/5
Think of yourself as attractive. No one has the right to judge how you look but you, and if you decide to be good-looking, then that is what you will portray and that is what you will be!

18/4

Stand up straight. This makes you look like you respect yourself, and others will follow your lead. Plus, it has the visual effect of smoothing out any bulges that aren't particularly flattering.

17/3
Feel good about yourself. When you feel good, you look good. People are attracted to and feel comfortable with people who respect themself.

16/3
Whiten your teeth. Everyone looks better with whiter teeth, and it's not very expensive if you buy the strips you can apply yourself.

15/3
True beauty comes from within! Maintain positive thoughts about yourself and others. Be positife inside and you will glow on the outside.

14/3
Smile! You will look and feel truly beautiful.

13/3
Shoes with heels will make your legs look amazing; if those aren't possible, wear some funky tennis shoes.

12/3
Try your perfumes (if you have them), and see what makes you feel best.

11/3
Smile and be Friendly! This is the first ingredient for beauty.

10/3
Don't change your interests or values just because the outside of you is getting a makeover.

9/3
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8/3
Be yourself! Get over jealousy and comparisons to others. See what makes others look good. How do they accentuate the possitive?

7/3
Take care of your lips. Use a medicated chapstick, and add lip gloss when appropriate.

6/3
Confidence is one of the sexiest things in the world. Embolden yourself! Keep your posture straight and your head up.

5/3
Get enough sleep. This will help you to always look your best. Regular sleeping patterns help your body to effectively regenerate and feel great the next day!

4/3
Exercise. Looking great means feeling good about yourself and staying healthy.

3/3
Hot showers can damage your skin, drying it out. Try taking a warm shower, and eventually turning the water down to cool. This will help to close your pores after the warm shower.

2/4
Use a gentle soap like Dove for acne prone skin. It makes your skin a lot less oily because its PH balanced.

1/4
Pick clothes that flatter your body, but dom't go too far. People get the wrong impression if you show too much skin.

Make sure to brush and floss your teeth at least twice a day. Make sure to floss at bedtime and use a cheap gum massage,
to get under the gum flap. You want to prevent the buildup of plaque, which can discolor your teeth.

Drink lots of water. Rinse your mouth thoroughly after every meal or snack to make sure no food residue is sticking to your teeth.

If you smoke try to cut down as much as possible and of cource it is better for your health to quit smoking altogether as you no doubt know.

Try to eat a better diet with lots of raw foods - fruits and veggies. Make huge salads. Avoid fast food and processed food as much as possible.

Make appointments to get your teeth cleand regularly!

Regular use of paste of bi-carbonate of soda with water removes the surface stain from the teeth.

Coffee and tea are notorious for causing teeth staining. Make sure to sip or rinse your mouth with water while you're drinking coffee or tea and after you're done. Colas and wine can also cause stain on the teeth.

Some fruits such as strawberries are excellent tooth whiteners. Strawberries can be rubbed on the teeth or mashed up in a paste and brushed on. Leave on the teeth for five minutes. Rince well.

Avoid drinking water with any added fluoride or using toothpaste with fluoride as it's been reported that it can discolor or stain your teeth.

Baking soda has long been used for dental whitening. Many types of tooth paste have baking soda in their ingredients because of its effectiveness.

Application of a paste of lemon juice and a salt in the yellowish tint of the teeth is a wonderful way of eradicating that dull color of the teeth.

Rubbing the inner white part of an orange peel in the discoloured teeth gives a lovely white shine.

31/8/2009
Regular physical activity reduces the risk for many diseases, helps control weight, and strengthen muscles, bones, and joints.

30/8/2009
Be active. The safest and most effective way to lose weight is to reduce calories and increase physical activity.

29/8/2009
Aim for a healthy weight. People who need to lose weight should do so gradually, at a rate of one-half to two pounds per week.

28/8/2009
Calorie balance is like a scale. To remain in balance and maintain your body weight, the calories consumed (from the food) must be balanced by the calories used (in normal body functions, daily activities, and physical activity).

27/8/2009
Remember to do squats! They strengthen all of the major muscles of the lower body.

26/8/2009
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25/9/2009
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24/3/2010
Did you overeat this holiday weekend? Don't feel guilty about it, because it is O. K. to let go every now and then. But, recommit today to eat well and keep exercising.

23/9/2009
Be physically active, at a moderate intensity for at least 30 minutes most days of the week.

22/1/2010
Hang a Food Pyramid chart on your wall to remind you to eat accordingly.

21/1/2010
Don't forget to drink plenty of water! When you are participating in vigorous physical activity, it's important to drink before you feel thirsty.

20/8/2009
Stay motivated! Surround yourself with fitness reminders at home, work, and on the computer.

19/8/2009
At times, you will not feel like exercising. If you're just feeling a little tired or low on energy, go ahead and try to complete your routine. The workout will boost your energy level and your mood.

18/8/2009
Enroll in a class, such as ballroom dancing, yoga, or even in pottery making.

17/8/2009
when you accomplish one of your short-term or long-term goals, make sure that you reward yourself well!

16/8/2009
Identify what you want to accomplish with your health, strength and weight. Set goals to plan for success.

15/8/2009
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14/8/2009
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13/10/2009
Set a target weight for a specific occasion such as a vacation or family reunion.

12/8/2009
Do pushups, situps or other exercises during commercial breaks. Stretch during the show!

11/8/2009
Surround your self with people and things that remind you to live a healthy lifestyle.

10/8/2009
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9/9/2009
Eat breakfast so that you don't pig out later on.

8/9/2009
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7/8/2009
Join a sporting team with your friends.

6/8/2009
Who ever said physical activity is all work and no play? Participate in physical activities you enjoy!

5/8/2009
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4/8/2009
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3/8/2009
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2/8/2009
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1/8/2009
"Physical fitness is not only one of the most important keys to a healthy body, it is the basic of dynamic and creative intellectual activity." John F. Kennedy