Sarapan Pagi untuk Keperluan tenaga harian anda

Berapa banyak keperluan tenaga diperlukan sebelum memulakan aktiviti senaman disebelah pagi.
Apabila kita tidak mengambil pemakanan pada waktu pagi maka kesan negatif akan berlaku pada tubuh kita.Seseorang individu mengamalkan aktiviti senaman pada waktu pagi perlu mengambil keperluan karbohidrat dan protien pada permulaan hari anda.
Mengambil keperluan pemakanan yang jumlah kecil/mengikut keperluan individu memberikan anda keperluan untuk memberikan anda tenaga seharian.Pengambilan pemakanan 1-2 jam sebelum bersenam akan memberikan anda tenaga yang berpanjangan ketika bersenam.
Pengambilan makanan berlemak perlu dihindarkan kerana ia mengambil masa yang panjang untuk dihadamkan.Keperluan makanan diperlukan untuk memastikan badan kita dapat bersenam pada kadar yang optimal.

  

Pilih makanan yang menberikan anda tenaga dan berkhasiat kerana ia memberikan anda tenaga keperluan ketika bersenam dan  menjalani aktiviti seharian malah membantu didalam prosess tubuh badan anda untuk membakar lemak.

Keep Fit & Exercise...and eat well......

It’s no secret that breakfast is the most important meal of the day and that skipping it can lead to some unpleasant side effects. The key to starting your day off right is getting the right mix of carbohydrates and proteins. When it comes to your morning workout, that combination is even more crucial.

By eating a small, well-rounded breakfast, you will get a quick and long-lasting energy boost. Try to eat 1-2 hours before you workout, and avoid eating food which are high in fat, because they take longer for your body to digest, keeping your body from performing at its optimal level. - See more at: http://www.mensfitness.com/nutrition/what-to-eat/best-pre-workout-snacks-for-morning-exercise#sthash.u2J05V08.

Post-workout, your body is hungry and eager to replace the nutrients and energy it lost during exercise. It is best to start the re-fueling process between 30 and 60 minutes after working out. Aim to get some clean, lean protein, which rebuilds muscle—and include some carbohydrates to reload energy stores. Yes: carbohydrates are necessary. If we don't incorporate carbs into our post-workout meals, our bodies may actually break down muscle tissue. That's because the glycogen stored in your muscles is depleted during exercise. If its not replaced by carbohydrates, the body will begin to break down muscle tissue to feed itself. - See more at: http://www.mensfitness.com/nutrition/what-to-eat/best-post-workout-foods-for-am-exercise#sthash.wO9M9OnS.dpuf

Berpaa Post-workout, your body is hungry and eager to replace the nutrients and energy it lost during exercise. It is best to start the re-fueling process between 30 and 60 minutes after working out. Aim to get some clean, lean protein, which rebuilds muscle—and include some carbohydrates to reload energy stores. Yes: carbohydrates are necessary. If we don't incorporate carbs into our post-workout meals, our bodies may actually break down muscle tissue. That's because the glycogen stored in your muscles is depleted during exercise. If its not replaced by carbohydrates, the body will begin to break down muscle tissue to feed itself. - See more at: http://www.mensfitness.com/nutrition/what-to-eat/best-post-workout-foods-for-am-exercise#sthash.wO9M9OnS.dpuf

It’s no secret that breakfast is the most important meal of the day and that skipping it can lead to some unpleasant side effects. The key to starting your day off right is getting the right mix of carbohydrates and proteins. When it comes to your morning workout, that combination is even more crucial.

By eating a small, well-rounded breakfast, you will get a quick and long-lasting energy boost. Try to eat 1-2 hours before you workout, and avoid eating food which are high in fat, because they take longer for your body to digest, keeping your body from performing at its optimal level. - See more at: http://www.mensfitness.com/nutrition/what-to-eat/best-pre-workout-snacks-for-morning-exercise#sthash.u2J05V08.dpuf

Try this...for better physique

Lean Beef

If you keep it lean, there’s no reason to be scared of red meat. It’s one of the best sources of iron and zinc, plus the saturated fat acts as a precursor to testosterone production.

 

Egg

You can eat them whole with confidence, as most of the popular cholesterol concerns regarding eggs are overblown. Most importantly, you’ll get six to seven grams of protein in every large egg. Another reason to eat the yolk:

 

Chicken Breast

It's the most widely consumed bodybuilding staple—high in protein, very low in fat, with a million ways to prepare it. But chicken breast also increases carnosine concentration, which improves exercise performance.It contains nine essential amino asid.

 Fish Tilapia, cod, and salmon are all great choices for a low-fat, high-protein whole food, though I personally prefer tilapia because it’s so hard to screw up. Hit it with the lemon pepper and stick it in the oven at 375° for 30 minutes. Done.

 

Almonds

A small handful always satisfies my hunger. Also, studies have shown that eating 1.5 ounces of most nuts can reduce LDL (bad) cholesterol and lower your risk of heart disease.

Oatmeal

This is the ultimate bodybuilding carb, a delicious, slow digesting breakfast that’ll give you a ton of energy for a tough ennergy session You can’t go wrong with either steel-cut or rolled oats. Try mixing dry rolled oats with cinnamon for a surprisingly tasty snack.
 

Fish Oil

Fish oil has been shown to improve virtually every aspect of cardiac health from blood pressure to risk of heart failure. Its anti-inflammatory properties make it key for joint health. 

Multivitamin

As insurance policies go, it doesn’t get easier or cheaper than taking a multi-vitamin. You might eat a perfectly balanced diet, but the only way to be certain you’re not missing any key nutrients is to take one of these.

Broccoli

Another “free” food loaded with fiber, broccoli contains a compound called sulforaphane, which blocks enzymes that cause joint decay.

Garlic/Lemon Pepper Seasoning

Garlic is a potent antioxidant shown to help prevent heart attack and stroke. Use garlic or lemon pepper to spice anything up. Canadian researchers showed that lemon pepper contains antioxidants, too. This or any other no-carb seasoning can make fish and chicken a lot more interesting

Cucumber

Considering cucumber a “free” food, meaning it’s pretty much impossible to eat too much of it. Cucumber has a high water content, and goes with anything, making it an ideal stomach filler. But it’s also loaded with antioxidants, and helps clear chemical toxins from the body.

 

Asparagus

A great source of several B vitamins, asparagus includes a type of soluble fiber that works as a prebiotic, which stimulates the growth of healthy stomach bacteria.g it’s pretty much impossible to eat too much of it. Cucumber has a high water content, and goes with anything, making it an ideal stomach filler. But it’s also loaded with antioxidants, and helps clear chemical toxins from the body.


m&f...

Makan...makan...makan...

Pengambilan makanan yang seimbang amat diperlukan oleh setiap manusia yang hidup dimuka bumi allah ini.Jumlah keperluan makanan adalah bergantung kepada jumlah aktiviti/ pekerjaaan yang dilakukan .Maka Malaysia ini adalah syurga makanan kata warga negara asing yang saya pernah bertanya mereka yang datang berhijrah ke sini.
Makanan berbentuk karbohidrat amat mudah dan murah untuk didapati,malah pengambilan secara berlebihan akan menyebabkan seseorang itu boleh mengidap Obesiti.Obesiti dikalangan rakyat Malaysia bertambah dari tahun ke tahun.Pelbagai corak pendekatan yang dilakukan oleh pihak Kerajaan,NGO dan badan perseorangan untuk mengatasi sindrom yang semakin menular dikalangan negara ini dan peningkatan didalam penyakit NCD.

contoh adalah jumlah keperluan tenaga yang diperlukan oleh individu keperluan seharian..

19-29 Tahun   lelaki -2440 kalori   Perempuan 2000 kalori
30-50 Tahun   lelaki - 2460 kalori  Perempuan 2180 kalori
51-59 Tahun   lelaki - 2460 kalori  Perempuan  2180 kalori

Pengurangan berat badan boleh dilakukan dengan pengurangan 250 kal daripada jumlah makanan dan 250 kalori melalui pembakaran lemak ketika bersenam..maka pengurangan 500 kalori sehari dan dalam seminggu seseorang itu boleh mengurangkan berat badan sebanyak 05-1 kg seminggu dapat dilakukan..

Anda mampu mengubahnya....tq shing shang

Try this ...Oats

Oats are terrific source of soluble fibre.The particular type of soluble fiber found in oats,beta glucan,has been shown in numerous studies to be an asset in protecting & improving Cardiovascular health.
Including oats in our diet helps lower your bad(LDL)cholesterol without lowering your good(HDL)cholesterol...

Cabaran 10 minggu penurunan berat badan...Nutrisi + Senaman

Assalamualaikum dan salam satu Malaysia?
Cabaran 10 minggu penurunan berat badan ....gabungan Nutrisi pemakanan + Senaman yang teratur dapat membantu para peserta mencapai berat badan ideal telah bermula di BDC centre berhadapan Jaya Jusco AEON Bandaraya Melaka..
bermula hari ini para peserta didedahkan dengan corak pemakanan seimbang + kaedah senaman dan motivasi daripada BDC network dan giant active...untuk maklumat lanjut para peserta boleh hubungi Giant 012-6235635 atau Cikgu Lan J.J 013-3626916....

Nenas...

Assalamualaikum ..fuhh busy with daily routine..now i'm back.

Tahukah anda..buah Nenas merupakan antara buah yang tinggi dalam penghasilan Anti Oxidant.

Pengambilan jus nenas sebelum breakfast sebelah pagi dapat membantu memberikan banyak khasiat kepada tubuh badan manusia...

Kandungan di dalam buah Nenas memberi kesan baik di dalam memperbaiki dalam proses penyembuhan luka,radang sendi terutama mereka yang mengalami arthtritis.

Buah Nenas juga kaya dengan Vitamin C dan bagus untuk kesihatan mata..

Nenas boleh diambil di dalam mentah @ dijadikan Jus.

Didalam masakan resepi Pajeri nenas sememangnnya enak dihidangkan sebagai santapan makan tengahari @ malam...

that's all c u when i c u....

Gula & Jerawat...

Tahukah anda bahawa pengambilan gula didalam pemakanan kita perlu seimbang.Pengambilan gula yang berlebihan akan mengakibatkan kesan kepada berlebihan berat badan@ kegemukkan.Selain daripada itu kajian yang dijalankan oleh saintis menyatakan corak pemakanan yang tinggi dalam pengambilan gula akan menyebabkan kesan peningkatan  jerawat semakin banyak..

Telur Oh Telur.....

Assalamualaikum?
Sorry guys i'm too busy with my daily schedule n my duties...now i"m free for tonight he he he,Ok baru habis teaching instruktur courses kat tepi laut n i want to shared one info...itu hari tak sempat cik kak n cik abg..ok....he he he.
       Telur merupakan salah satu sumber protien yg simple dan mudah diperolehi.Pengambilan telur merupakan sumber yang selalu di ambil oleh mereka yang aktif melakukan aktiviti fizikal dan kecergasan.Namun pun begitu sebiji telur mengandungi lebih kurang 270kalori.Adalah di bolehkan kepada mereka yg aktif mengambil telur dalam nutritien pemakanan harian .
        Tetapi telur diperkatakan dapat membantu mengurangkan kolestrol didalam badan kerana dikatakan telur tersebut mempunyai kandungan Omega-3...ha ha ha,sememangnya Omega-3 dapat membantu menurunkan kolestrol didalam badan manusia tetapi kalau diberikan terus kepada pesakit di hospital oleh pakar perubatan untuk menurunkan kolestrol bukannya makan telur + Omega-3 tersebut...
      Pada peringkat awal pengeluar telur menjalankan marketing strategi dengan menytakan telur Omega disuntik dengan omega 3.Dipercayai dapat menbantu mereka yang mengalami masaalah kolestrol didalam badan..Tahu kah bahawa dengan menyuntikkan omega didalam telur akan menyebabkan kolestrol didalam telur tersebut meningkat 2x ganda..Selepas marketing strategi kurang mengalakkan didalam penjualan telur high grade ni katanya,mereka telah menukarnya dengan memberikan makanan organik kepada ayam tersebut,dengan yakinnya ayam tersebut menhasilkan telur bermutu tinggi.
     Sebenarnya tiada sumber menyatakan telur Omega-3 yang di perkatakan dapat menbantu menurunkan kolestrol...kalau di Supermarket 10 biji telur biasa lebih kurang RM 3.60 - RM 3.85 berbanding telur omega ni RM 5.95 dan keatas...Diperkatakan telur Omega ni  pada peringkat awal ibu ayam diberikan makanan organik + mineral dan macam vitamin dsb untuk membolehkan ayam tersebut menghasilkan telur yang bermutu tinggi .ha ha ha maka dengan itu yg turun bukannya kolestrol anda tetapi poket anda yg kurus he he he..
     Al-kisahnya kita ditipu oleh marketing strategi sebegini...kalau telur putih sahaja yang diambil maka sangat rendah kalorinya lebih kurang 45 - 60 kalori sahaja..Ada info menyatakn telur masin mempunyai kalori yang tinggi,so bagi pengemar telur masin perlu diambil dalam keadaan serdahana..Telur itik sememangnya mempunyai kandungan kolestrol yang agak tinggi berbanding telur ayam dan telur itik masin lebih sedap berbanding telur ayam yang dijerukkan.
     Satu lagi Tepung Gandum berkualiti tinggi..ni pun satu ,tepung gandum sama cuma pakaging tertulis high grade @ premium ..hik hik hik...yea la tu..Kita sebagai pengguna perlu bijak untuk mempunyai pengetahuan mengenai info2 mengenai apa yang kita makan..
Wassalam....n good nite zzzzz.

Time Management

Know whether you are a morning person,afternoon or evening person.Then try to schedule your difficult work to your most efficient time of the day.

Eat Dark Chocolate.

An ounce of dark chocolate will provide you with antioxidants and can help lower your blood pressure.Just keep in mind that the darker the chocolate,the better off you are becoz dark chocolate contains the less amount of fat and sugar.

Feel Good Food

If you are feeling low energy,these are the foods to reach for :
Eggs- provide tryptophan,an amino acid that tehe body convert into the feel good chemical call Serotonin,they provide a healthy dose of rich vitamin B,which is boosts our energy level.
Beef - Provide plenty of iron,a mineral that can help to reduce tiredness and fatigue.It also provides high levels of zinc.
Porridge - high in alkaloids and flavanoids,which is boost the feel good effect of the B vitamins in our diet...
Lettuce - contains lactucarium,a substance that can help promote sensations of euphoria.It also containing bone -strengthening Vitamin K.
Sweet Potatoes - have vitamin B6,which has been found to impove low moods and alleviate fatigue.A gerat source of immunity-boosting Vitamin A to our body.
Nuts - most of Brazil nuts are very high level of selenium,the mineral has been linked to improved mood and very with muscle -building protien...

Ready,Set and Burn..it

You can increase your metabolic rate,tone up and trim down your shape,no matter what your age of fitness level…such as:
-Build interval training into your workout.
- weight training three times a week.
-develop a taste for chilli peppers and spices herb.
-Take a stairs instead of elevator.
-Eat moderate(put some cinnamon in your diet,drink green tea)

Minute Motivator

You can lose weight without losing your mind…stay focus to stay on track and lose the fat...

Minute Motivator

Chart your progress in diet and exercise.
“What you get by reaching your goal is not nearly as important as what you become by reaching them”…

Jangan terpedaya dengan promosi kurus...

Orang ramai dinasihatkan terutama golongan wanita supaya tidak terpedaya dengan promosi rawatan menguruskan berat badan yang kononnya boleh dilakukan dalamtempoh masa yang singkat.
Dr.Fatimah Arshad daripada IIMU Bukit Jalil berkata dakwaan pusat kecantikkan sebenarnya bercanggah dengan prinsip penurunan berat badan secara semula jadi.Penurunan berat badan yang ideal adalah hanya boleh dilakukan dalam jangka masa yang panjang."Seseorang hanya akan menurunkan berat badan sebanyak 2 hingga 4 kg sebulan,Sebenarnya proses memecahkan lemak dalam badan tidak akan berlku sebegitu segera seperti yang dijanjikan oleh pusat-pusat rawatan ini".
Menurut kata beliau lagi menjelaskan,lemak dalam tubuh badan tidak dapat disingkirkan melalui najis,peluh@ melalui air kencing sebaliknya boleh dikurangkan melalui senaman konsisten dan diet yang seimbang.
Walaupun rawatan segera mungkin telah mengurangkan berat badan seseorang dalam jangkamasa yang singkat tetapi tiada jaminan yang mereka akan kekal memiliki betuk tubuh badan sebegitu untuk selamanya..
Cara yang terbaik ialah mendapatkan nasihat pakar pemakanan dan diet serta pakar kecergasan yang bertauliah,sebabnya selain daripada proses mengurangkan berat badan mereka akan memberi nasihat dan tunjuk ajar mengikuti program diet dan senaman yang betul supaya tidak membawa kepada sebarang kesan sampingan@ memudaratkan diri anda..
Sumber: Kosmo kesihatan...

Eat Enough

It’s extremely common for people who are dieting to eat too little.You will loose weight to start,but your body won’t understand that you have a plenty of food but are choosing to minimize the intake of calories.Instead ,your body notice that supply has gone way down,deduces that you don’t have enough food available to eat,and lower your metabolism to burn what you do eat more slowly.It also hard extra fats in case your energy reserve go to low.Instead of depriving your body,keep your metabolism high by eating around average 2000 calories a day.If you do this,your body should continues burning fats and you will continue to loose weight…
Remember : Calories do count “Never eat more than you can lift” –stand Toler

Foods..

CAKE as the general rule,the lighter and whiter the cake,the lower its fat content.Go for a sponge or angel cake rather than a rich yellow butter cake.Try making cake with wholemealflour to increase the fibre content and use half whole eggs and half eggwhites.Dried fruit cakes tend to be verry moist and are made with less butter.

Example: Muffins For healthy home-made muffins,use wholemeal self raising flour to add fibre and replace the fat wiyh half low -fat youghurt ang half orange juice..

CHEESE Whichever way you look at it,cheese is a fairly concentrated source of saturated fat.Although these are reduced-fat brand available,some people find that they taste bland.Do remember that cheese is agood source of calcium and protien and there is no need to cut it out of the diet completely

Foods....butter & margarine

Butter & Margarine..
Which one in healthier? In fact,they usually have the same content.Margarine is lower in saturated fat and cholesterol,but many people prefer butter as they feel it is a more natural product.as long as you don't eat too much,and your blood cholesterol level is not high,both butter and margerine are perfectly acceptable.

BUTTER by law contain over 80% fat.This fat is predominantly saturated and high in cholesterol.

REDUCED-FAT SPREADS a blend of milk fat or vege oil and water with about 50% of fat of butter or margerine.

DAILY SPREADS gaining in popularity,these spreads have some canola or olive added but they can still contain up to 42% saturated fat.

Polyunsaturated Margarines made from sunflower,safflower and soya bean oils.you can lower blood cholestreol by replacing saturated fats with polyunsaturated fats.Some nut and seed contain polyunsaturated fats.

Food labelling

I'm recommend that you read food labels carefully to determine the amount of fat,fibre and carbs in packaged foods.But what does all that information on the packet mean?..
Today we talk a little bit info on type of fats..

Monounsaturated fats - have one unsaturated double bond in their chemical structure.These fats may help to lower 'bad' cholesterol levels and raise 'good' cholesterol levels.These are found in large amount in olive,canola,macadamia and peanut oils and nuts.

Polyunsaturated fats - have 2 or more unsaturated double bonds in their chemical structure.The are found in fish and vegetable oils.polysaturated fats are the only source of the essential fatty acids,omega-3, and omega -6.Polyunsaturated fatss help to lower 'bad" cholesterol levels and blood fat level.

Saturated Fats - contain no unsaturated bonds.High intakes raise blood cholesterol levels and blood fats levels.saturated fats are mainly found in full-cream dairy products,meat,coconut and palm oil..

Know the facts about Sugar...

The typical American diet is packed with sugar,and most nutrition experts agree that American need to cut back.There is no current recommended dietary allowance(RDA) for sugar,but experts recommend that about 45- 65% percent of total calories in your diet should come from carbohydrates,with less than 10% coming from simple sugars.The USDA advises people who eat a.2000 calorie healthful diet to try to limit themselves to about 10 teaspoons(40 grams)of added sugars perday.Consuming more sugar,if it pushes you over you daily calorie requirement,may lead to weight gain and a more sluggish metabolism