Merah Ara Mara Marak: Tell Me About Malaysian Calories

Monday 28 February 2011

Tell Me About Malaysian Calories

(Petikan dan terjemahan dari akhbar The Star 27 Feb 2011)

Kalori dalam makanan:
1 pinggan nasi lemak kosong tanpa lauk - 644 kcal (sama dgn 3 mangkuk nasi putih biasa)
1 ketul ayam goreng - 290
1 gelas teh tarik - 83
1 keping roti canai dengan kuah dhal - 360
1 keping roti telur dengan kuah dhal - 414
2 telur masak separuh dengan roti kosong (tanpa kaya, butter, kicap) - 227
1 pinggan wantan mee - 409
1 pinggan mi goreng mamak - 660
1 pinggan nasi campur dengan 3 lauk (eg sayur, telur, ayam) - 620

Keperluan kalori harian: Berat dalam kg X 30
Untuk menurunkan berat badan 0.5 kg seminggu tanpa senaman: tolak 550 dari angka di atas

Tips untuk menurunkan berat badan:
1. senaman sekurang-kurangnya 5 kali seminggu, 30 minit setiap kali, untuk meningkatkan metabolisma dan membakar lemak.

2. Makan kurang setiap kali, tetapi tingkatkan kekerapan makan 'hidangan mini' setiap hari. Kurangkan nasi hingga separuh dari biasa.

3. Minum air kosong dan teh hijau. Elakkan minuman manis.

4. elakkan makan dan minum lebih dari 500 kcal setiap kali makan.

6 comments:

Ummu Auni28 February 2011 at 12:08
yelah tu..tak lebih 500 kcal setiap kali makan? duk afrika bolehlah macam tu
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Nida28 February 2011 at 13:43
Maksu..Ida kurang setuju sikit penggunaan 'sepinggan' sbb x tahu byk mana, boleh jadi sikit boleh jadi byk. Kalau guna cawan or this web http://www.maso.org.my/spom/chap9.pdf (pg 73) guna berat nasi lemak (pakat timbe belako deh nasi leamok lepas ni) ukur jum. kcal nasi lomak.

Thruthfully, Ida kurang setuju kita ikut diet mat saleh tu sbb pemakanan diaorg lain nga kita. Negara Arab ada pemakanannya sendiri, chinese, indian semua ada makanan mereka sendiri.

Sbb buku diet ni ditulis oleh mat saleh, so kita rujuk yg tu lah kan. Mana dietitian m'sia nih yg boleh tulis buku diet cara pemakanan org mesia?! Lagipun, mat saleh ramai yg obese yer, bukan semua sihat2 sebab tu byk sgt dietitian disana kena tulis bukulah kot.

Ida makan makanan m'sia as part of my diet sini coz after baca FBD tu the author x kisah if grab KFC or mcdonald coz lifestyle loni sukar utk kelik masak. The book list jumlah kalori for seketul ayam, so pandai2la kan. Lepas baca tu, Ida fikir baik makan makanan hok kita berehi tapi bersederhana.

Kdg2 Ida sedih jgk, bila makanan2 di m'sia ni kerap diconsider as x menyihatkan. Termasuklah buah, kalu sebut mokte-kato batok, pise-angin..
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Yasmin's Mummy28 February 2011 at 15:52
UA: Utk breakfast boleh la... yg lain2 tak tau coz belum betul2 kira calorie setiap meal. Tapi rasanya maksu pernah post Nestle's recommended diet plan.. and it doesn't exceed 500kcal per meal.

Nida: Betul, sepinggan is subjective, but I think the writer is referring to sepinggan yg kita biasa makan dikedai.. so boleh agak banyak mana. Nak timbe makanan tu rasanya remeh sgt at this point.. tengok lah kalau dah desperate nanti :)

Actually the above article was written by a Malaysian doctor. Maksu suka baca Star on Sunday coz ada articles on health, written by Malaysian doctors. And no, they don't recommend taking western diet either.

Ida jangan la sedih .. for me I'm happy because now I'm aware what I'm putting into my mouth. Mana2 diet pun ada buruknya kalau kita ambil secara berlebihan.. makan sayur berlebihan pun boleh buat gain weight (I guess I'll never gain weight because terlebih makan sayur haha).

Jgn lah compare to western diet coz their diet is even worse than ours. Lagipun negara diorang ada winter so they need the extra fat to shield their bodies from the cold. Their genes and body structure pun lain dari kita. Kalau nak juga compare, compare dgn nations yg have healthy diet eg Japanese ke. For me yang penting kita balance it out. Contoh kalau pagi dah makan nasi lemak, pandai2 la reduce calorie intake masa dinner (err yesterday I didn't.. pergi pasar tani, breakfast roti canai & teh tarik. Then tapau nasi lemak for lunch at home. Lepas tu makan buah berangan bakar dan tau foo fa. petang makan pisang goreng pula. Dinner baru la sedar diri sikit, makan 2 slices wholemeal bread with telur mata kerbau).
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qalamunir28 February 2011 at 18:02
Hjg minggu lps/awal minggu ni AWE ada jumpa 1 org dr Papua New Guinea..dminta oleh 1 org kawannya yg sdg bekerja d sana utk entertain kawannya yg dtg berkursus ttg agama Islam d UIAM..

So AWE bawa makan2 d sebuah gerai d sekitar Gombak dan jamu makan tomyam..wp dia sudah makan dan perutnya sudah full krn 'jamuan' AWE..tp dia kata dia can't stop eating..

Katanya d PNG masakan takde rasa..mungkin d sana masakan masih lagi dgn cara lama mcm kita zmn2 dulu kat kg..bakar, rebus, celur, singge..sekali sekala gulai kunyit kkuah..kicap, cili sos, susu pekat manis mana ada..

Rasanya cara pemakanan sebegitu berapa kali ganda lbh baik dr skrg..so, kena undur ke belakang la ni kot..wp terasa susahnya nak go back kpd apa yg kita pernah tempoh sbnrnya..dan wp nanti ada org akan kata anti kemodenan..

Gaya hidup/pemakanan Ky/Hcy pun berubah sejak dtg KL..yg ketara masakan kat rumah ni lbh byk bergoreng..sbb org dlm rumah suka makan yg bergoreng..ikan goreng..ayam goreng..plain/ berkicap/bersambal..pisang goreng..burger..sos cili, mayonis..DAN DITAMBAH aktiviti fizikal yg teramat/semakin krg..

Ada sorang doktor dr Perlis cakap semasa kami undang dia utk satu program/ceramah kesihatan..benda2 yg berada d sekeliling kita yg plg sesuai/terbaik utk kita sbg supplement/utk cure..eg dia tak percaya minyak zaiton sbg gantian terbaik kpd minyak kita..ttp percaya madu lebah sbb ada dsebut d dlm alQuran..

Seorg doktor yg lain pula, dlm program kesihatan kami juga, kata blh makan roti canai tp ambil separuh saja dan banjirkan kuahnya..

Sbnrnya Ky/Hcy ada buku panduan diet pemakanan yg diberi oleh IJN semasa AWE buat angio dulu dan 1 lagi masa KY/Hcy buat pemeriksaan kesihatan d HSC tp nak kena trace balik mana pegi ni..
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aida28 February 2011 at 20:35
wah menarik, boleh buat rujukan ni sebab selalu takde database untuk makanan malaysia kan..
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Yasmin's Mummy1 March 2011 at 09:17
IWA: Kat rumah ni pun banyak makan bergoreng. Tak sah kalau tak de makanan goreng dlm sehari. Kak Yah cepat pergi cari gali panduan diet itu ya..

aida: maksu ada a long list that I cilok from cari forum.. nanti lah bila rajin maksu tepek kat sini.
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