- Kurangkan pengambilan gula. Gula menyebabkan reaksi insulin & ini merendahkan kandungan gula dalam darah. Bila ini terjadi, anda akan cepat merasa lapar & mahu makan dengan banyak lagi.
- Jika anda teringin untuk mengunyah snek, elakkan makanan bergula. Pilihlah sayur spt carrot atau celeri, kekacang atau pilihan lain yang rendah karbohidrat.
- Buatlah senarai - cuba buat senarai beberapa jenis makanan yang rendah/ bebas lemak & kolesterol. Bila perut lapar, otak akan menghantar isyarat kepada perut utk mula mengunyah. Makanlah apa yg sudah anda tulis saja. Ini membantu anda membuat keputusan yang bagus bila perut mula berbunyi.
Showing posts with label DIET TIPS. Show all posts
Showing posts with label DIET TIPS. Show all posts
Wednesday, March 9, 2011
Tip diet bantu kawal selera
Tuesday, November 17, 2009
Diet Tips - 2
Good Info lg dr thread BFT..
Credit to sunshinelady
okay my dear darlings,
i'm back with the diet/exercise that i promised earlier to elaborate on. this time i nak ckp pasal mitos/dongeng dlm hal2 diet okay
Mitos 1: Carbs/ Fat is Bad!
- banyak yg avoid some food in life thinking that carbs/ fat can make u put on weight. the truth is semua food falls into a healthy diet.. provided that u eat balanced all rounded set of food AND in moderation... without trying to restrict urself from eating an entire food group.
Mitos 2: Jangan biarkan diri anda kelaparan
- yg ni wujud sebab ada org percaya yg org gemuks takleh control diri diorang kalau diorang lapar. tapi sebenarnye bila org2 ni dpt blajar antara
physical hunger' & nafsu semata-mata, diorang akan lebih senang nak control their food intake. food will alwiz taste better bila kita kelaparan & bila makan selalu rasa puas kan. so kena la blajar only to eat when hungry. plus kalau kita makan time tak lapar, what is stopping u from actually controlling urself dlm process nak diet ni kan?
kesimpulannye, only eat when u r hungry. tapi kadang-kadang jadual kerja tak mengizinkan.. so yg ni lain story la plak.
Mitos 3: Eat Small Meals Every ~3hours.
- slalunye ni based on org2 kurus yg makan all the time. kalau ikutkan perut kita hanyalah sebesar lebih kurang 2 penumbuk je, so perut boleh handle byk tu saja food. org yg lain size, lain size perutnye. so org2 kurus ni cuma bleh handle sikit je amount of food, they tend to eat again bila lapar semula, this tends to be more frequently then ppl think. tapi diorang ni takde la asik tgk jam je.. lepas 3 jam kena makan. Not like that lah.
Its better to learn what hungry means & listen to ur body signal bila lapar & only eat when u r hungry cam dah discus dlm Mitos 2 tadi.
Mitos 4: Jangan makan lepas pukul 7 malam.
- org2 gemuk yg try to diet during the day selalunye makan byk gila bila dah malam. tu la asalnye cam mana mitos ni wujud. yg sebenarnye terjadi ialah diorang ni makan coz diorang bosan selepas dinner.
yg sebenar-benarnye our metabolism takde la berhenti terus after 7.01pm. so, better makan dinner when its time to eat, based on kalau u lapar. if u eat properly like wat i've explained in the earlier pages, u will feel satisfied & u wont eat anything more after dinner until time tido. if u find urself bored with something, & terasa nak makan, better makan sth like kacang/ fruits/ oats. and pastikan u isi ur time after dinner with sth useful so that tak kebosanan & makan sth heavy.
Mitos 5: Eat so & so number of calories each time.
- hmmm.. yg ni mebbie ramai yg tak brapa setuju with me. but calories is just a number. it doesnt make sense kalau kita kena makan the same amount of energy each time. food intake biasenye kena sesuaikan the output & the body's need (e.g. masa sakit/ masa exam). selalunye kita kena latih diri makan time lapar & stop time dah satisfied. also kena train diri makan a well balanced diet, rather than bergantung to the numbers. most of what is happening in our body cannot be quantify to numbers.
Mitos 6: Boleh ada cheat day in a week's diet.
- yg ni boleh dikatakan lawak jenaka. u r perfectly strict with ur diet & exercises 6 hari seminggu, tiba the cheat day u lose control & melantak gila babas. the next day u will become depressed, miserable & continue to be strict again until the next cheat day. imagine this, dlm 6 hari ada kita strict gila kat anak kita then satu hari seminggu tu kita buat tak tau kat dia. bayangkan mcm ni dgn our financial life or kat tpt kerja ke.
to me better kita makan apa yg kita nak, tapi in moderation & kurangkan portion. in that way, diet kita akan consistent dp jadi cam yo-yo. tol tak? yg penting tak buruk lantak setiap kali makan & tak jugak puasa alll the time.
Mitos 7: Exercise more when you cheat
- mitos ni bleh dikatakan half-half true la. i kurang minat yg ni coz kalau this is like menyamakan exercise as a punishment kalau termakan junk/ terlebih makan. sebab tu la ramai org yg tak suka exercise ataupun gunakan exercise utk makan lebih. tadi kita dah bincang memang kena samakan input output ni. tapi byk lagi factor lain utk kita kurang/lebihkan makan at any time. sepatutnye kita focus kat how exercise & eating healthy make us feel good, terasa refresh, better sleep, body bertenaga, mood baik, kulit sihat, etc.
Credit to sunshinelady
okay my dear darlings,
i'm back with the diet/exercise that i promised earlier to elaborate on. this time i nak ckp pasal mitos/dongeng dlm hal2 diet okay
Mitos 1: Carbs/ Fat is Bad!
- banyak yg avoid some food in life thinking that carbs/ fat can make u put on weight. the truth is semua food falls into a healthy diet.. provided that u eat balanced all rounded set of food AND in moderation... without trying to restrict urself from eating an entire food group.
Mitos 2: Jangan biarkan diri anda kelaparan
- yg ni wujud sebab ada org percaya yg org gemuks takleh control diri diorang kalau diorang lapar. tapi sebenarnye bila org2 ni dpt blajar antara
physical hunger' & nafsu semata-mata, diorang akan lebih senang nak control their food intake. food will alwiz taste better bila kita kelaparan & bila makan selalu rasa puas kan. so kena la blajar only to eat when hungry. plus kalau kita makan time tak lapar, what is stopping u from actually controlling urself dlm process nak diet ni kan?
kesimpulannye, only eat when u r hungry. tapi kadang-kadang jadual kerja tak mengizinkan.. so yg ni lain story la plak.
Mitos 3: Eat Small Meals Every ~3hours.
- slalunye ni based on org2 kurus yg makan all the time. kalau ikutkan perut kita hanyalah sebesar lebih kurang 2 penumbuk je, so perut boleh handle byk tu saja food. org yg lain size, lain size perutnye. so org2 kurus ni cuma bleh handle sikit je amount of food, they tend to eat again bila lapar semula, this tends to be more frequently then ppl think. tapi diorang ni takde la asik tgk jam je.. lepas 3 jam kena makan. Not like that lah.
Its better to learn what hungry means & listen to ur body signal bila lapar & only eat when u r hungry cam dah discus dlm Mitos 2 tadi.
Mitos 4: Jangan makan lepas pukul 7 malam.
- org2 gemuk yg try to diet during the day selalunye makan byk gila bila dah malam. tu la asalnye cam mana mitos ni wujud. yg sebenarnye terjadi ialah diorang ni makan coz diorang bosan selepas dinner.
yg sebenar-benarnye our metabolism takde la berhenti terus after 7.01pm. so, better makan dinner when its time to eat, based on kalau u lapar. if u eat properly like wat i've explained in the earlier pages, u will feel satisfied & u wont eat anything more after dinner until time tido. if u find urself bored with something, & terasa nak makan, better makan sth like kacang/ fruits/ oats. and pastikan u isi ur time after dinner with sth useful so that tak kebosanan & makan sth heavy.
Mitos 5: Eat so & so number of calories each time.
- hmmm.. yg ni mebbie ramai yg tak brapa setuju with me. but calories is just a number. it doesnt make sense kalau kita kena makan the same amount of energy each time. food intake biasenye kena sesuaikan the output & the body's need (e.g. masa sakit/ masa exam). selalunye kita kena latih diri makan time lapar & stop time dah satisfied. also kena train diri makan a well balanced diet, rather than bergantung to the numbers. most of what is happening in our body cannot be quantify to numbers.
Mitos 6: Boleh ada cheat day in a week's diet.
- yg ni boleh dikatakan lawak jenaka. u r perfectly strict with ur diet & exercises 6 hari seminggu, tiba the cheat day u lose control & melantak gila babas. the next day u will become depressed, miserable & continue to be strict again until the next cheat day. imagine this, dlm 6 hari ada kita strict gila kat anak kita then satu hari seminggu tu kita buat tak tau kat dia. bayangkan mcm ni dgn our financial life or kat tpt kerja ke.
to me better kita makan apa yg kita nak, tapi in moderation & kurangkan portion. in that way, diet kita akan consistent dp jadi cam yo-yo. tol tak? yg penting tak buruk lantak setiap kali makan & tak jugak puasa alll the time.
Mitos 7: Exercise more when you cheat
- mitos ni bleh dikatakan half-half true la. i kurang minat yg ni coz kalau this is like menyamakan exercise as a punishment kalau termakan junk/ terlebih makan. sebab tu la ramai org yg tak suka exercise ataupun gunakan exercise utk makan lebih. tadi kita dah bincang memang kena samakan input output ni. tapi byk lagi factor lain utk kita kurang/lebihkan makan at any time. sepatutnye kita focus kat how exercise & eating healthy make us feel good, terasa refresh, better sleep, body bertenaga, mood baik, kulit sihat, etc.
Monday, November 16, 2009
Diet Tips
Dpt sikit tips kt thread BFT..good info..
Hmmm... ada a few changes that i would like to suggest here lah kan.
- its good that u keep urself hydrated. just letting u kno lah kan, fluid intake slalunye depends on berat badan, activity harian & if u sakit or sihat. how much do u weigh?
- breakie dah okay dah, mebbie u can take a little bit heavier in the morning. include byk carbs (ni masukkan simple carbs mcm menda2 manis tu & complex carbs mcm nasi or oats) & protein. utk immediate energy + maintenance energy.
- lunch, to me, lunch is better taken light lah. ni utk maintenance je. yg ni bleh la nak amik carbs + protein sket + a lil' bit of fat. example: sandwich sardine/ kuih-muih/ half servings of nasi campur/ half servings mee watevre kan.
- dinner u can take a little bit heavier than lunch, but still balanced. kalau boleh tak payah dah amik dessert lepas dinner. kalau nak dessert, makan fruits.
- snacking: u can take watever u want, tapi small portions la. mcm sebiji lepat pisang ke apa2. tapi make sure kalau its a high fat snack, u just jarak-jarakkan time amik snack dgn the proper meal tu la. kalau snack yg sihat mcm kacang2/ fruits, yg tu bleh snacking slalu.
yg ni for a start la. kalau u boleh biasakan this food regime, i think u boleh dah sesuaikan with ur own style/ version of eating, as long as u couple it with daily activities. kalau hari tu byk kerja/ byk stress/ active, lebihkan sket salah satu meals contohnye lunch or snacking. tapi salah satu je, jgn semua plak lebih2 tu.
Hmmm... ada a few changes that i would like to suggest here lah kan.
- its good that u keep urself hydrated. just letting u kno lah kan, fluid intake slalunye depends on berat badan, activity harian & if u sakit or sihat. how much do u weigh?
- breakie dah okay dah, mebbie u can take a little bit heavier in the morning. include byk carbs (ni masukkan simple carbs mcm menda2 manis tu & complex carbs mcm nasi or oats) & protein. utk immediate energy + maintenance energy.
- lunch, to me, lunch is better taken light lah. ni utk maintenance je. yg ni bleh la nak amik carbs + protein sket + a lil' bit of fat. example: sandwich sardine/ kuih-muih/ half servings of nasi campur/ half servings mee watevre kan.
- dinner u can take a little bit heavier than lunch, but still balanced. kalau boleh tak payah dah amik dessert lepas dinner. kalau nak dessert, makan fruits.
- snacking: u can take watever u want, tapi small portions la. mcm sebiji lepat pisang ke apa2. tapi make sure kalau its a high fat snack, u just jarak-jarakkan time amik snack dgn the proper meal tu la. kalau snack yg sihat mcm kacang2/ fruits, yg tu bleh snacking slalu.
yg ni for a start la. kalau u boleh biasakan this food regime, i think u boleh dah sesuaikan with ur own style/ version of eating, as long as u couple it with daily activities. kalau hari tu byk kerja/ byk stress/ active, lebihkan sket salah satu meals contohnye lunch or snacking. tapi salah satu je, jgn semua plak lebih2 tu.
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