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..
2 comments:
ကြ်န္ေတာ္ကတုိးခ်င္ေနတာ
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
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