Tuesday, December 13, 2016

Ulasan dan kesimpulan Menu Diet Atkins Fasa 1

Seperti dimaklumkan sebelum ini, diet cara ini boleh makan semua ikan, ayam, itik dan telur. Telur ni sangat sangat sangat digalakkan. APa gaya telur pun ok, separuh masak, rebus keras, pindang, goreng, dadar, kukus dan sebagainya. Tapi ingat... garam gula tu kena jaga, jadi telo goreng ngan kicap tu dah jadi bahaya pulak, eh.

Apa yg kena hati-hati sikit adalah haiwan cengkerang seperti tirarm dan kupang tu byk karbohidrat, jadi jgn makan byk sgt. Daging pun semuanya boleh belasah, tapi masaalahnya kekadang daging tu dah perap dgn gula dan garam, macam kalau kita makan satay yg sampai rasa manis tu kan, jadi ni nak kata la, daging tu ok je, tapi gula tu yang tak boleh. Orang diet Atkins akan makan daging bakar atau rebus cicah air asam... haaa... cam gitu selamat

Sayur pula ada kategori yg clean, ada juga yg banyak karbo. Jadi, dari sayur ini la yg kita dapat sumber carbo, terhad pada 12 to 15 grams of net carbs sehari. Ukuran tu lebih kurang sama dgn beberapa cawan sayuran. 1 cawan adalah anggaran sebesar bola besball. Salad dikira berat waktu mentah, dan sayuran lain kira lepas masak.
Sayur biasa yg kat malaysia ni yg rendah karbo:
Sawi/ Bok choy 1 cup/raw 0.4
Celery 1 stalk 0.8
Timun/ Cucumber ½ cup 1.0
Salad iceberg/ Iceberg lettuce 1 cup 0.2
Salad Romaine/ Romaine lettuce 1 cup 0.4
Cendawan/ Mushrooms ½ cup 1.2
Daun ketumbar/ Parsley 1 tablespoon 0.1
Lada benggala/ Peppers ½ cup/raw 2.3

Sayuran dibawah ini byk karbo, jadi makan sikit je:
Asparagus 6 spears 2.4
Avokado/ Avocados ½ whole (raw) 1.8
Rebung/ Bamboo shoots ½ cup 1.2
Broccoli ½ cup 1.7
Broccoli raw ½ cup 0.8
Broccoli rabe ½ cup 2.0
Broccoflower ½ cup 2.3
Brussels sprouts ¼ cup 1.8
Kobis/ Cabbage ½ cup (raw) 1.6
Kobis bunga/ Cauliflower ½ cup (raw) 1.4
Terung/ Eggplant ½ cup 2.0
Kacang panjang/ Green String Beans 1 cup 4.1
Leeks ½ cup 3.4
Bendi/ Okra ½ cup 2.4
Buah zaitun hijau/ Olives green 5 0.1
Buah zaitun hitam/ Olives black 5 0.7
Bawang merah besar/ Onion ¼ cup 4.3
Labu/ Pumpkin ¼ cup 2.4
Labu air (?) Spaghetti squash ¼ cup boiled 2.0
Bayam/ Spinach ½ cup 2.2
Tomato ¼ cup 4.3
Turnips ½ cup 3.3
Sengkuang cina/ Water chestnuts ¼ cup (canned) 3.5
Zucchini ½ cup 1.5
Salad Garnishes

Kopi dan teh.. minum tanpa gula ya..secawan 2 tu masih selamat lagi.
Air soya pun jgn letak gula ya
pastu minum air kosong minimum 8 gelas sehari.
Nota penting:
If you experience symptoms of hypoglycemia or cravings as a result, do not use caffeine. If you have a true caffeine addiction, it is best to break the habit during the induction phase.

Tu je.. tamat

Diet Atkins Fasa 1 (detailed info)

Below, I cut and paste the info from the website ( http://sa.atkins.com/new-atkins/the-program/phase-1-induction.html ) because it is very detailed and I feel like it is a good reference. :) Bagi yg orang Melayu, ulasan dan kesimpulan saya dari info dibawah ini ada di post yang bertajuk, Ulasan Makanan bagi Diet Atkins fasa 1.

All fish including:
Flounder, Herring, Salmon, Sardines, Sole, Tuna, Trout, Cod, Halibut

All fowl including:
Cornish hen, Chicken, Duck, Goose, Pheasant, Quail, Turkey, Ostrich

All shellfish including:
Clams, Crabmeat, Mussels*, Oysters*, Shrimp, Squid, Lobster,
*Oysters and mussels are higher in carbs so limit to about 4 ounces per day.

All meat including:
Bacon*, Beef, Ham*, Lamb, Veal, Venison
Some processed meat is cured with sugar, which will add to the carb count. Also steer clear of cold cuts and other meats with added nitrates.

Eggs are one of nature's most nutritious creations. That’s why eggs are a staple breakfast in the Atkins Nutritional Approach.
Feel free to get creative with your eggs: Add mushrooms and onions, or even green pepper. Top the dish off with feta cheese or add basil, oregano and other herbs.

Eggs in any style, including:
Deviled, Fried, Hard-boiled, Omelets, Poached, Scrambled, Soft-boiled
Keep in mind that cheese does contain carbs, about 1 gram per ounce. You may have about 3 to 4 ounces of cheese per day. An ounce is about the size of an individually wrapped slice of American cheese or a 1" cube.

Cheese including:

Type, Serving Size, Grams of net carbs
Blue cheeses 2 T 0.4
Cheddar 1 oz 0.4
Cow, sheep and goat 1 oz 0.3
Cream cheese 2 T 0.8
Feta 1 oz 1.2
Gouda 1 oz 0.6
Mozzarella 1 oz 0.6
Parmesan 1 oz 0.9
Swiss 1 oz 1.0

Vegetables:
You should be eating approximately 12 to 15 grams of net carbs per day in the form of vegetables, which is equivalent to several cups depending on the actual carb content of the veggies you select.
1 cup is roughly the size of a baseball. Measure the following salad vegetables raw.

Vegetable Serving Size/Prep  grams of net carbs
Alfalfa sprouts ½ cup/raw 0.2
Arugula 1 cup/raw 0.4
Bok choy 1 cup/raw 0.4
Celery 1 stalk 0.8
Chicory greens ½ cup/raw 0.1
Chives 1 tablespoon 0.1
Cucumber ½ cup 1.0
Daikon ½ cup 1.0
Endive ½ cup 0.4
Escarole ½ cup 0.1
Fennel ½ cup 1.8
Jicama ½ cup 2.5
Iceberg lettuce 1 cup 0.2
Mushrooms ½ cup 1.2
Parsley 1 tablespoon 0.1
Peppers ½ cup/raw 2.3
Radicchio ½ cup/raw 0.7
Radishes 6/raw 0.5
Romaine lettuce 1 cup 0.4

The following vegetables are slightly higher in carbs than the salad vegetables listed above. They also provide important nutrients and add variety to your daily foods. Make sure you stay within the 12-15 grams of net carbs. Unless otherwise noted, measure these veggies after you cook them.

Vegetable Serving Size/ Prep Net Carbs
Artichoke 1/2 medium 3.5
Asparagus 6 spears 2.4
Artichoke hearts 1 canned 1.0
Avocados ½ whole (raw) 1.8
Bamboo shoots ½ cup 1.2
Broccoli ½ cup 1.7
Broccoli raw ½ cup 0.8
Broccoli rabe ½ cup 2.0
Broccoflower ½ cup 2.3
Brussels sprouts ¼ cup 1.8
Cabbage ½ cup (raw) 1.6
Cauliflower ½ cup (raw) 1.4
Swiss chard ½ cup 1.8
Collard greens ½ cup boiled 2.0
Eggplant ½ cup 2.0
Green String Beans 1 cup 4.1
Hearts of palm 1 heart 0.7
Kale ½ cup 2.4
Kohlrabi ¼ cup 2.3
Leeks ½ cup 3.4
Okra ½ cup 2.4
Olives green 5 0.1
Olives black 5 0.7
Onion ¼ cup 4.3
Pumpkin ¼ cup 2.4
Rhubarb ½ cup (unsweetened) 1.7
Sauerkraut ½ cup (drained) 1.2
Snow peas and snap peas in pod ½ cup with pods 3.4
Spaghetti squash ¼ cup boiled 2.0
Spinach ½ cup 2.2
Summer squash ½ cup 2.6
Tomato ¼ cup 4.3
Turnips ½ cup 3.3
Water chestnuts ¼ cup (canned) 3.5
Zucchini ½ cup 1.5
Salad Garnishes

Hard-boiled egg 1 egg 0.5
Grated cheeses (see above carb counts)
Sautéed mushrooms ½ cup 1.0
Sour cream 2 tbs 1.2

Herbs and Spices (make sure they contain no added sugar)1 tbs 0.0
Basil, Cayenne pepper, Cilantro, Dill, Oregano, Pepper, Rosemary, Sage, Tarragon,

Garlic 1 clove 0.9
Ginger 1 tbs sliced root 0.8
Salad Dressings - Any prepared salad dressing with no added sugar and no more then 2 grams of net carbs per serving (1-2 tablespoons) is acceptable. Or make your own.
   
Blue cheese 2 tbs 2.3
Caesar 2 tbs 0.5
Italian 2 tbs 3.0
Lemon juice 2 tbs 2.8
Lime juice 2 tbs 2.8
Oil and vinegar 2 tbs 1.0
Ranch 2 tbs 1.4
Fats and Oils

There are no carbs here, but keep in mind that the serving size is approximately 1 tablespoon.
Butter
Mayonnaise – make sure it has no added sugar
Olive oil
Vegetable oils – Those labeled “cold pressed” or “expeller pressed” are especially good and olive oil is one of the best.
Canola*
Walnut
Soybean*
Grape seed*
Sesame
Sunflower*
Safflower*
*Do not allow any oils to reach overly high temperatures when cooking. Use olive oil for sautéing only. Use walnut or sesame oil to dress cooked veggies or salad, but not for cooking.

Artificial Sweeteners
Splenda – one packet equals 1 gram of net carbs
Beverages
Clear broth/ bouillon (make sure it has no sugars added)
Club soda, Diet soda
Cream, heavy or light.
Decaffeinated or regular coffee and tea*, Herb tea (without added barley or fruit sugar added),
* One to two cups of caffeinated tea or coffee is allowed as desired and tolerated by each individual.
Flavored seltzer (must say no calories)
Unflavored soy/almond milk
Water – at least eight 8-ounce glasses per day including...
Filtered water, Mineral water, Spring water, Tap water
If you experience symptoms of hypoglycemia or cravings as a result, do not use caffeine. If you have a true caffeine addiction, it is best to break the habit during the induction phase.
* Limit lemon and lime juices to 3 T per day

Diet Apps in Android phones

I need help in controlling my weight... actually, badly needed help, but too "busy" to enrol in any of the weight loss programme. Then, Also, it is too private for me to share this yo-yo mission with anyone out there. So, one night, I scrolled the play store and choose to install a weight watcher apps.

Review- excellent apps at first... boring apps after some time

Problem- The fact about reducing weight is that it is significantly a lot at first.. so I was happy to see the success, but the reduction gets lesser later thus, i dont feel the success anymore, urgh... and i gave up watching the scales.

Diet dan (niat utk) exercise

Orang diet ni elok le sekalikan dgn exercise, baru le penurunan berat badan tu seiring dgn muscle yg mantap. Cantekk.. Tapi kan, payah betul nak exercise ek?

⇒Tak de masa nak pi gym. Panas la kat gym nanti berpeluh. Tak selesa berpeluh.
Ok... jom ber aqua zumba..
⇒ala, back to tak de masa nak pi swimming pool jugak, sama je la tak de masa nak ke gym tu, kalau kira time bersiap and time nak drive pegi, and time warm up and cool down and time, time, time,

Alasan, 😉create la alasan bebanyak. Oh,create alasan... alasan creative, sedap gak bunyi tu.

Sebeno nye, kalau betul nak exercise tu, tak yah tunggu gym, kat rumah pun boleh. buat je le squat, push up, sit up atau pi turun naik tangga ulang ulang kali atau ikut exercise you tube. DUH.. nak bagi alasan apa lagi ek?👽 errr alasan UFO tak bagi exercise ke? nanti cepat botak bila bepeluh. kikiki

Monday, November 30, 2015

MRSM Ulul Albab

Setakat ini cuma ada 3 je MRSM ulul albab. Gemencheh, Penang dan Besut Tganu. Ujian kelayakan nak masuk sini lebih susah dari SBPI Rawang.

Perkara yang akan diuji semasa temuduga adalah seperti berikut:
1 Kebolehan membaca al-Quran
2 Keupayaan menghafaz al-Quran
3 Kemahiran jawi
4 Keupayaan berkomunikasi ( Bahasa Melayu & Bahasa Inggeris)
5 Ujian Sikap, Sains dan Metematik

Kalau SBP cuma nombo 1,2,3. Namun, SBP ada kelebihannya, sebab SBP akan pilih creme de la creme... lepas SBP pilih baru la MRSM boleh ambil.

SBPI Rawang, ujian dan temuduga

Terkejut! Selasa dapat result UPSR, Sabtu petang dapat sms suh datang interview SBPI Rawang sesi 1, Isnin pagi. Memang terkejut, jadi tak sempat nak prepare apa pun.

Dari pengalaman tersebut, rupanya tak de exam math and science, macam MRSM. Di situ lebih mementingkan keupayaan hafazan, ujian tulisan jawi. Tu je. Even the interview was also in BM. Kepada yang PSRA tak mumtaz,... dont worry, just do your best, sbb ada juga yg dapat interview tu tanpa PSRA, sbb ini kan SBP, so pelajar satu malaya ada kat sini. PSRA hanya utk pelajar selangor je kan. So kepada candidate SBPI Rawang, 2016 nanti... all the best of luck.


Saturday, September 26, 2015

Little Jakarta

Sad, but true. There are so many illegal indonesian workers in Shah Alam. Many come as "tourist" yet they come with all the intention to stay here, work here. Reunited with husband and family members here.

A few months ago, I met with a newly arrived Indonesian who was working as a cleaner. She was warm and talkative, told me about her journey to Malaysia. I persuaded her to apply for a working visa/permit while there was still time to do so. Indonesian tourist may apply for a working permit within 30 days in this country. Gleefully, she explained how she cheated the system... The working permit (plus payment to the agent) costs RM4000. If she pays a fine of RM500 for an average of every 3-4 months being caught, she could still save RM2000- RM2500 a year. I was gaping at the idea! So here was a lady who was well aware of the threat being caught by the police for working illegally, who has had a chance to make it legal...yet smiling, after doing the calculation, judging the best, most profitable action was to pay fine not pay to "the government". I rest my case.

The number of illegals is so big that it will be difficult for the government to detain them, I reckon. Not in Shah Alam, especially, Padang Jawa. I cant help but to be irked by the surrounding... Shah Alam is turning into little Jakarta.