Kita kadang-kadang mengamalkan sikap sambil lewa tentang jadual makan seharian.Sehingga terlepas sarapan pagi. Tetapi kita terus gabung sarapan pagi dengan makan tengahari sekaligus. Ada yang panggil “brunch”kan? Tak bagus tu. Jadi, jom kita tengok jadual masa makan yang baik untuk kita lengkapkan jadual pemakanan seimbang kita dengan pengambilan nilai kalori yang betul.
Sarapan pagi: 7.00 – 8.30 pagi.
Makan tengahari: 12.00 – 2.00
petang Makan malam: 6.30 – 8.30 malam
Nampak tak jadual pemakanan yang bagus untuk kita? Disiplin kena ada kalau ada hajat besar untuk kuruskan badan. Kalau tak, memang payah dan agak mustahil untuk turunkan berat badan.
1. Sarapan
Anda di galakkan inum air masak segelas selepas bangun dari tidur bagi memastikan kelancaran kepada sistem penghadaman anda.
Selain itu dengan pengambilan bijirin yang sesuai dengan sarapan dan diet dengan susu yang rendah lemak, bijirin yang sesuai dengan diet dan campurkan sedikit buah-buahan supaya ia menjadi lebih beraneka rasa.
Anda juga cuba boleh mencuba menu sarapan lain dengan memakan oat. Kandungan yang terdapat di dalam oat dipercayai dapat melancarkan sistem perceranaan pada badan anda, sekaligus dapat mengatasi masalah sembelit dan mengecilkan ukuran pada pinggang anda.
Cara untuk menyediakan oat juga mudah, hanya dengan beberapa sudu susu sejat dan oat sahaja.
Contoh kiraan nilai kalori yang digalakan untuk hidangan sarapan :
Air Suam = 0 kalori
1 Hidangan Oat + 1 Sudu Kecil Gula = 150 kalori
2. Makan Tengah Hari
Pada waktu tengah hari adalah amat penting untuk membekalkan tenaga kepada badan kita.Makanan yang paling sesuai untuk makan pada waktu tengah hari, salah satunya ialah nasi. Kandungan kanji pada nasi akan menyuntik tenaga kepada badan kita. Namun, kandungan nasi yang diambil hendaklah berpada-pada.
Kandungan nasi yang berlebihan akan membuatkan berat badan seseorang itu menaik. Kandungan kolestrol pada nasi adalah Seperti mana yang kita ketahui,makanan di Malaysia, terutamanya masakan Melayu terkenal dengan benda yang berlemak seperti santan.
Dalam kandungan santan mempunyai lemak tepu yang boleh mengakibatkan obesiti dan secara tidak langsung boleh mengundang kepada penyakit berbahaya seperti serangan jantung dan strok. Kawal kandungan santan di dalam masakan dan makanan anda.
Secara amnya, makanan berminyak juga antara penyumbang besar kepada masalah kegemukan. Anda haruslah cuba mengurangkan makanan berminyak dengan anda lebihkan kepada cara alternatif lain seperti kukus dan panggang.
Perbanyakkan juga sayuran seperti brokoli, bayam dan sawi dan juga protein dan daging putih seperti ikan dan ayam bagi memastikan badan anda mendapat zat yang mencukupi.
Contoh kiraan nilai kalori yang digalakan untuk hidangan Tengah hari :
Air kosong = 0 kalori
1 Cawan Nasi Putih = 200 kalori
2 Ketul Ayam Masak CIli Api (120g) = 400 kalori
3. Makan Malam
Makan pada waktu malam memainkan peranan penting untuk memastikan diet anda berjaya. Jika anda berfikir tidak makan pada waktu malam akan mempercepatkan lagi penurunan berat badan anda, nyata anda silap.
Tidak makan malam dan membiarkan diri anda kelaparan akan membuatkan kesihatan anda terjejas seperti imsomnia.
Jadi anda perlu memastikan makanan yang diambil tidak terlalu berat. Makananlah sekadar yang perlu iaitu kandungan nasi yang tidak banyak. Mihun juga hidangan yang sesuai untuk anda pada waktu malam. Disarankan untuk lebihkan mengambil ikan kerana kandungan omega 3 yang ada pada ikan dapat membantu sistem penghadaman anda pada siang hari.
Tetapi digalakan anda makan lebih awal makan malam kerana jika anda makan lewat pada waktu malam akan menyumbang kepada masalah obesity dan menyebabakan kegemukana cepat berlaku
Suka atau tidak, sayur-sayuran dan buah-buahan adalah sumber penting untuk membantu dalam resepi diet anda. Ditegaskan juga, walaupun anda menjaga pemakanan anda, anda juga harus memastikan anda bersenam supaya langkah diet anda berkesan.
Contoh kiraan nilai kalori yang digalakan untuk hidangan Tengah hari :
Kosong = 0 kalori
1 Cawan Nasi Putih = 200 kalori
2 Ekor Ikan Bakar (120g) = 180 kalori
Jadi bagi mereka yang ingin diet,boleh amalkan jadual seperti ini untuk menjayakan diet anda.Selamat berdiet 🙂
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