Friday, 10 February 2012

ကိုယ္အေလးခ်ိန္ေလ်ာ့ခ်င္သူမ်ားအတြက္ အပိုုင္း(၅)



ဒီေန႔ေတာ့ကိုုယ္စားမယ့္..ကိုုယ္စားတဲ့အစာအာရေတြမွာကယ္လိုုရီဘယ္ေလာက္ပါေနတယ္ဆိုုတာကိုုတြက္ၾကည့္ရေအာင္…

ပံုုမွန္အားျဖင့္
Carbohydrate 1 g 4 Calories
Protein 1 g 4 Calories
Fat 1 g 9 Calories အသီးသီးပါဝင္ၾကပါတယ္..

အဆင္ေျပလြယ္ကူေအာင္ဇယားကြက္ကေလးနဲ႔ေဖာ္ျပေပးလိုုက္ပါတယ္…


ပဲ
အမ်ိဳးအစား
ပမာဏ
ကယ္လိုရီပါဝင္ႏွဳန္း
Black beans
1/2 cup cooked
113
Garbanzo (chickpeas)
1/2 cup cooked
134
Kidney beans
1/2 cup cooked
112
Lentil beans
1/2 cup cooked
115
Lima beans
1/2 cup cooked
108
Navy beans
1/2 cup cooked
129
Soybeans (Edamame)
1/2 cup cooked
127
Tofu
1/2 cup fresh
94




နို႔ႏွင့္နို႔ထြက္ပစၥည္း
အမ်ိဳးအစား
ပမာဏ
ကယ္လိုရီပါဝင္ႏွဳန္း
Butter
1 tbs.
110
Cheddar Cheese
1 ounce
114
Cottage Cheese
1/2 cup
110
Cottage Cheese, low fat
1/2 cup
90
Egg
1 large
75
Milk, low fat
1 cup
121
Milk, skim
1 cup
86
Muenster cheese
1 ounce
104
Swiss cheese
1 ounce
107
Yogurt, low fat
1 cup
144
Yogurt, non fat
1 cup
127



ငါး
အမ်ိဳးအစား
ပမာဏ
ကယ္လိုရီပါဝင္ႏွဳန္း
Anchovies, in water
1 ounce
37
Halibut
3 ounces
120
Mackerel
3 ounces
85
Salmon
3 ounces
121
Sardines, in water
1 can
130
Tuna, tongol
1/4 cup
60



အသီးအႏွံ
အမ်ိဳးအစား
ပမာဏ
ကယ္လိုရီပါဝင္ႏွဳန္း
Apple
1 medium
80
Apricots
3 medium
60
Banana
1 medium
110
Blackberries
1/2 cup
37
Blueberries
1/2 cup
41
Cantaloupe
1/4 medium
50
Cherries
1 cup
90
Dates
5 pieces
120
Figs
1 medium
37
Grapefruit
1/2 medium
60
Grapes
1 cup
60
Guava
1 medium
45
Kiwifruit
2 medium
100
Lemon
1 average
15
Lime
1 average
20
Mango
1/2 medium
70
Nectarine
1 medium
70
Orange
1 medium
70
Papaya
1/2 medium
70
Peach
1 medium
40
Pear
1 medium
100
Persimmon
1 medium
32
Pineapple
2 slices
65
Plums
2 medium
80
Prunes
1/4 cup
110
Raisins, seedless
1/4 cup
107
Raspberries
1 cup
50
Strawberries
8 medium
45
Tangerine
1 medium
50
Watermelon
1 cup
40
Watermelon
1 slice, 10" diam.
150



ေျပာင္း၊ဆန္
အမ်ိဳးအစား
ပမာဏ
ကယ္လိုရီပါဝင္ႏွဳန္း
Oatmeal, rought cut
1 cup
145
Pancake, buckwheat
1 4" diameter
54
Pancake, whole wheat
1 4" diameter
74
Popcorn, dry
1 cup
54
Rice, brown, cooked
1/2 cup
80
Rice, wild, cooked
1/2 cup
85
Rye bread
1 slice
56
Whole wheat bread
1 slice
56



အခြံမာသီးမ်ားႏွင့္သစ္ေစ့မ်ား
အမ်ိဳးအစား
ပမာဏ
ကယ္လိုရီပါဝင္ႏွဳန္း
Almonds
1/4 cup
212
Brazil nuts
1/4 cup
230
Cashews
1/4 cup
97
Peanuts
1/4 cup
210
Peanut butter
1 tbs.
86
Pecans
1/4 cup
185
Pistachios, shelled
1/4 cup
185
Pumpkin seeds
1/4 cup
192
Sesame seeds
1 tbs.
55
Sunflower seeds
1/4 cup
170
Tahini
1 tbs.
89
Walnuts
1/4 cup
160



ၾကက္ႏွင့္ၾကက္ဆင္
အမ်ိဳးအစား
ပမာဏ
ကယ္လိုရီပါဝင္ႏွဳန္း
Chicken breast
4 ounces
193
Chicken, light meat, no skin
4 ounces
196
Chicken, dark meat, no skin
4 ounces
232
Turkey, light meat, no skin
4 ounces
178
Turkey, dark meat, no skin
4 ounces
212



အသီးအရြက္
အမ်ိဳးအစား
ပမာဏ
ကယ္လိုရီပါဝင္ႏွဳန္း
Alfalfa sprouts
1 cup
20
Artichoke
1 medium
60
Artichoke hearts
1/2 cup cooked
42
Arugula
1/2 cup
3
Asparagus
1/2 cup cooked
23
Avocado
1/2 cup pureed
185
Bamboo shoots
1/2 cup raw
21
Beet greens
1/2 cup cooked
20
Beets
1/2 cup cooked
38
Bell peppers
1/2 cup raw sliced
25
Bok choy
1/2 cup cooked
10
Broccoli
1/2 cup cooked
22
Broccoli, raw
1 medium stalk
45
Brussels sprouts
1/2 cup cooked
30
Cabbage
1/2 cup cooked
17
Carrot, raw
1 7 inch
31
Carrots
1/2 cup cooked
35
Cauliflower
1/2 cup cooked
20
Cauliflower, raw
3 florets
14
Celery, raw
1 stalk
6
Celery
1/2 cup cooked
13
Chard
1/2 cup cooked
18
Chives
1 medium
9
Collard greens
1/2 cup cooked
17
Corn
1/2 cup cooked
89
Cucumbers
1/2 cup sliced
7
Eggplant
1/2 cup cooked
13
Endive
1/2 cup chopped
13
Garlic
1 clove
4
Green beans
1/2 cup cooked
22
Green onions
1/2 cup chopped
16
Jicama
1/2 cup cooked
43
Kale
1/2 cup cooked
18
Kohlrabi
1/2 cup cooked
24
Leeks
1/2 cup cooked
16
Lemon grass
1 cup raw
66
Lettuce, iceburg
1/2 cup
9
Lettuce, romaine
1/2 cup
4
Mushrooms
1/2 cup raw
9
Mushrooms
1/2 cup cooked
21
Mustard greens
1/2 cup cooked
11
Okra
1/2 cup cooked
25
Olive oil
1 tbs.
120
Onion
1/2 cup cooked
46
Onion, raw
1 medium
60
Onion, raw
1/2 cup chopped
30
Parsley
1/2 cup chopped
11
Peas
1/2 cup cooked
34
Potato, white
1/2 cup cooked
59
Pumpkin
1/2 cup cooked
24
Radishes
1/2 cup sliced
12
Radicchio
1 medium leaf
2
Rhubarb
1/2 cup raw
13
Rutabaga
1/2 cup cooked
47
Sauerkraut
1/2 cup cooked
25
Spinach
1/2 cup cooked
21
Spinach
1 cup raw
14
Summer squash
1/2 cup cooked
36
Sweet potato
1/2 cup cooked
125
Tomato
1 medium
35
Turnip greens
1/2 cup cooked
15
Turnips
1/2 cup cooked
24
Water chestnuts
1/2 cup raw
60
Winter squash
1/2 cup cooked
80
Zucchini
1/2 cup cooked
14



ကဲဒါဆုိုုရင္မိမိတိုု႔စားသံုုးမယ့္အစားအစာေတြမွာဘယ္ေလာက္ကယ္လိုုရီပါတယ္ဆိုုတာတြက္လိုု႔ရပါျပီ..


ပ်ိဳးယုဝသုန္
ေခတၱ BNE


အခ်က္အလက္အခ်ိဳ႕ကိုု Health, Fitness and Lifestyle Handbook မွရရွိပါသည္..

3 comments:

ဘုိျဖဴ said...

ကြ်န္ေတာ္ကတုိးခ်င္ေနတာ

ပ်ိဳးယု၀သုန္ said...

:)

Anonymous said...

Dear Sis,

Thanks for your soonest uploaded after I asked on above article.
I'll print out then put in my kitchen.

regards
regular reader