Jaga Body - What is the best way?

disk79

beware of high protein n less carbo diet....high protein diet boleh merosak buah pinggang dan hati.. less carbo (mcm kita tok asian, nang dr kecik makan nasik jd sumber carbo kita) boleh kekurangan zat vitamin b...dlm nasik ada vitamin b. kelak sik berambut/lasak. it happen to my fren..true story. doktor diagnose nya kurang vit b dr nasik. mun molah apa2, jgn drastik gilak. mcm exercise juak...let say dah lamak sik jogging, jgn tiba2 terus molah marathon, berlari berbatu2/ pecut terus. heart shock...boleh putus kapilari dlm jantung dan mengakibatkan stroke/maut.

rhae

disk, jadi trainer mek bleh? i really need to gain more weight, bmi mek 16.5 jak   kalo bole kamek simok molah aerobic or jogging coz takut calories burn dgn cepat.. kinektok molah resistance exercise jak, ya pun on off.. but i really love dancing, poco2 and cha-cha slide too   sapa2 leh rekomen camne nak gain weight?

adziah

mbak betandak poco poco to keep fit.. hehehe

disk79

veggie pizza...topping smua sayur2. capsicum, basil leaf (nasib kinektok boleh dpt dgn mudah d bululebat dan coldstorage), cherry tomato/ tuscany mushroom (tok best, manis...alah button mushroom jak tok..tp import dr tuscany), nenas dan keju.

nasik ayam...guna beras kurang kanji atau basuh beras biasa benar2. sampe aik basuhan ya sik keruh...rendam kejap...dlm 5 minit, then masak menu utk nasik ayam spt biasa tp jgn guna butter/ghee dlm nasik ya. utk stok ayam, buang lemak/kulit ayam. makan lean meat ajak...Insya Allah...sekda masalah makan menu tok.

tip paling penting...read label before consume/ buy products.

spegeti tok..kitak makey nak spinach base..ada jual..., iboh k daging. guna ayam. daging kisar mudah dijual dan dikisar dgn lemak2 sekali. carik tomato puree kurang sodium/natrium aka GARAM. garam tend to nyimpan aik dlm bdn. not good. flabby bdn kita.

disk79

Im not certified in this area. mok ambik cert jd nutrisionist/ sport science, baruk boleh jd trainer. kmk based on finding/ reading/experience jak...and that make me unqualified. sori..it easy actually... if u consume more calories n less activities..u gain weight and the other way round...read this...
How Calories Influence weight gain and weight loss
Losing or gaining weight is all about energy, and all about CALORIES.

Wanna lose 1 pound of fat? Well than you gotta somehow burn 3500 calories.

If you supply your body with more energy (food) than it needs, the surplus can抰 just disappear. It will be stored (you could call it potential energy) as fat. So what is the impact in terms of weight gain or loss?

Energy and weight gain: People who gain weight are supplying too much energy into their system. In other words, based on their natural metabolic rate and daily activities, they are eating more than they should. Hence the excess is stored as fat.
Energy and weight loss: When people don抰 eat enough food to create energy to support their daily activities, their body will tap into reserves (fat) to balance the equation.

adziah

yarabi.. malas na baca posting panjang2 ala2 essay SPM tok eh... huhuhuhu

disk79

semua tauk pasal BMI...body mass index mengukur ke"ideal"an body kita dgn berat kita...tp tauk sik pasal BMR?....The BMR is the amount of energy you need to sustain your life. This includes your breathing, organs and everything else you need to keep alive:

Men: BMR = 66 + (13.7 x wt in kg) + (5 x ht in cm) - (6.8 x age in years)

Women: BMR = 655 + (9.6 x wt in kg) + (1.8 x ht in cm) - (4.7 x age in years)

kegunaan BMR tok adalah utk mengukur kadar kalori yg ideal utk kita dlm sehari2.

Daily Calorie Requirement (DCR)
Next, we factor in how active the person is, by using the Activity Multiplier:

Sedentary = BMR x 1.2 (little or no exercise, desk job)
Lightly active = BMR x 1.375 (light exercise/sports 1-3 days/wk)
Moderately active = BMR x 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR x 1.725 (hard exercise/sports 6-7 days/wk)
Extra active = BMR x 1.9 (hard daily exercise/sports & physical job or 2xday training)
Daily Calorie Requirement (DCR)
You are a 30 year old female, 30 years old, 5' 6 " tall (167.6cm) and weigh 120 lbs (54.5 kg).

Your BMR = 655 + 523 + 302 - 141 = 1,339 calories/day
Your DCR = 1.55 x 1339 = 2,075 calories/day

so, bon appetite...wisely

disk79

kesihatan mata bah

rhae

talking about calories.... well, i did eat more now and u know what? i'm start reading labels for every food i eat, even keropok pun, and i actually calculating calories food ive eaten.. which i think its kinda paranoid thing to do

adziah

aneroxia alert!!

Nur68

..jgnla ke tahap ya.....bukan aneroxia gik ya...bulimic jadinya...

rhae

no, im not anorexic.. bukan camya... actually im looking for more calories in food.. the more calories dalam ya, the more i like it heheh.. i want to gain weight remember   tapi mek takut juak last2 klak mek kenak high colestrol..

suma tok bermula bila mek search dlm internet on how to gain weight and kamek baca article exactly macam post disk#27 few months ago.. start ya la mek ngira kalori makanan mek, cukup kah sik.. lamak2 alu jadi habit, sampei ke plastik megi pun mek cek juak

disk79

it is not paranoia...kinda normal, if u asked me. you seem to be more health wise and there is nothing wrong with being aware of what you eat. its totaly normal. i did it and i believed, a lot of people are doing the same thing of what we did. so, be conscious of what you eat! read label, eat wisely!

[ Last edited by  disk79 at 21-5-2009 15:43 ]

disk79

if you consumed good cal, than it is okay...sik dpt high blood, cholestrol. calories are measurement of energy. fats, sugar, carbo food, protein...it also considered as calories contribution. ever heard of polihydrate fats dan monohydrate fats/oil(lelemak tepu dan tak tepu)? consume lelemak tak tepu will do no harm to your body. e.g. canola oil, olein sawit, olive oil, peanut oil, grapeseeds oil and etc, whereas lelemak tepu spt lard, tallow, ghee n etc. tak tepu will bypass through your body system. tepu will be store inside your body. also avoid food contains TFA, transfat asid will boost your  cholestrol level in your system..instead, take monosaturated fat asid food eg. soya bean (drinks/tempe/beancurd) any types of beans/ plain peanut butter and not the one with strawberry strippes (suprise...suprise, peanut butter will do magic to your body and your cholestrol level)....try this salad dressing rather than using mayo based dressing...peanut butter+olive oil/grapeseed oil+pepper+lemon juice to taste..OR balsamic vinegar/apple cider vinegar+ lemon juice...its sure make your day....ever try lean chicken breast meat marinate with mustard? try it..you luv it..what i normally did, mustard, garlic (crunch), pepper and chilli flakes (paprika will do and if only you like hot stuff) and marinae it with you chicken breast..

rhae

aduh aduhh.. penin palak mek maca






ok.. i'll try to digest what u've said just now.. slow kit pick up petang2 tok bah, otak mek sama2 tepu juak okehh

mattjoe

Of course if you want to read every labels for calories intake you can, and it is effective coz you know what you consume, tapi ada kah dapat kita molah camya everytime. Sik logik.
Just do the dirty work, put on your sneakers, jog, jump, poco2, aerobics, 30 minutes 3 kali seminggu gerenti kurus and healthy, spt kata doctor.

wezzzeli

sambil menjaga body..pelihara juak hati ya..heheee...maaf kaco daun...
iboh nak manas-manas k....

aku_si_dewi

rajin eh...ktk slalu g gym siney?..kmk dolok rajin g fitness studio, nang gian pegi everyday. p bila kin lamak kin malas..hehehe..

bukyot

2 3 thn kblakangn tok tlampo glak gago, nk pg gym jaoh skali, las2 jog, cycle dkt2 rmh, smggu skali jadilah...yapun ank2 yg ngajak..

babybueno

Ada bait juak konsert AF dah habis
dapat kamek on diet, sik ada lagik aktiviti berkumpul dgn keluarga sambil makan2
gara2 nya badan pun nait ,  dah lah lately tok kamek malas molah exercise

Skrg tok family members pun dah jarang datang berkumpul kat rumah
Masak pun dah malas ...pernah kamek duak kazen kotan malas masak
seharian kamek duak sik makan nasi..cuma makan yg ringan2 jak
dapat juak lah berat kamek turun sikit