Nutrition Facts

Salam...
Any Atkiners out there? huhu.. err.. i'm not started yet...ngee~ sabar ye. Perlukan kesedaran dan keyakinan yang tinggi gitu...So, will be started Atkins soon! tunggu!


Nak start Atkins bukan boleh main bedal je. kena buat persediaan awal. Lebih-lebih lagi bab pemakanan. Tawu ke apa kita boleh dan tidak boleh makan ketika Atkins? Tahu ke bahawasanya makanan yang kita suka sangat makan waktu makan tak senonoh dahulu kala itu, sebenarnya adalah dilarang ketika beratkins? Haa.. hamik kauu.. suke ye.. Lepas ni kau kena buang semua tu. Jangan lihat hatta menjeling pun tau. *padan muka haku.


Ok guys, dalam mengkaji perihal atkins ni I ambil inisiatif untuk mencari kandungan-kandungan nutrisi yang terdapat dalam pemakanan kita seharian. Lets check it out! (sumber : atkins.com and other webpage by google)

Portion	Food Item	Total Carbs (g)	Fibre (g)	Net Carbs (g)	Fat (g)	Protein (g)	Calories
1 cup	White Rice, long grain, enriched, cooked / Beras putih, butir panjang, diperkaya, dimasak	44.5	0.6	43.9	0.4	4.3	205
1 cup	White Rice, medium grain, enriched, cooked / Beras putih, butir sederhana, diperkaya, dimasak	53.2	0.6	52.6	0.4	4.3	242
1 cup	Brown Rice, long grain, cooked / Beras coklat, butir panjang, dimasak	44.8	3.5	41.3	1.8	5	216
1 cup	Brown Rice, medium grain, cooked / Beras coklat, butir sederhana, dimasak	45.8	3.5	42.3	1.6	4.5	218
1 slice	Whole Wheat Bread / Roti gandum	12.9	1.9	11	1.2	2.7	69
1 slice	White Bread / Roti Putih	12.4	0.6	11.8	0.9	2	67
1 slice	Raisin Bread / Roti kismis	13.6	1.1	12.5	1.1	2.1	7
1 pita	Pita White Bread / Roti pita putih	33.4	1.3	27	0.7	5.5	165
1 cup	Yogurt, whole, fruit flavored	38.4	0	38.4	6	11	252
1 cup	Yogurt, whole, plain	10.6	0	10.6	7.4	7.9	139
8 fl oz (28 ml)	Milk, nonfat	11.9	0	11.9	0.4	8.4	86
8 fl oz (28ml)	Milk, whole, 3.3% fat	11.4	0	11.4	8.1	8	150
8 fl oz (28ml	Milk, 1% fat	11.6	0	11.7	2.6	8	102
8 fl oz (28ml)	Milk, 2% fat	11.7	0	11.7	4.7	8.1	121
0.5 cup	Cheddar Cheese	0.7	0	0	18.7	14.1	227.5
1 orange	Orange, navel, raw	15.2	3.1	12.1	0.1	1.3	60
1 oranges	Orange, Valencia, raw	14.4	3	11.4	0.4	1.3	59
1 papaya	Papaya, raw	29.8	5.5	24.3	0.4	1.9	119
1 peach	Peach, raw	9.7	1.7	8	0.1	0.6	37
1 pear	Pear, raw	25.1	4	21.1	0.7	0.6	98
0.25 cup	Pineapple, raw	4.8	0.5	4.3	0.2	0.2	19
1 medium plum	Plums, raw	8.6	1	7.6	0.4	0.5	36
2/3 cup	Raisins, golden seedless	79.5	4	75.9	0.5	3.4	302
2/3 cup	Raisins, seeded	78.5	6.8	71.7	0.5	2.5	296
0.25 cup	Strawberries, frozen, unsweetened	3.4	0.8	2.6	0.05	0.2	13
0.25 cup	Strawberries, raw	2.6	0.9	1.7	0.2	0.2	11.3
0.25 cup	Tamarind, raw	18.9	1.5	17.4	0.2	0.9	71.8
0.25 cup	Watermelon, raw	2.9	0.2	2.7	0.2	0.3	12.8
1 medium	Mango, raw	35.2	3.7	31.5	0.6	1.1	135
10 medium	Lychees,  raw	15.9	1.3	14.6	0.4	0.8	66
1 medium	Lemon, raw	5.4	1.6	3.8	0.2	0.6	17
1 medium	Lime, raw	7.1	1.9	5.2	0.1	0.5	20
Portion	Food Item	Total Carbs (g)	Fibre (g)	Net Carbs (g)	Fat (g)	Protein (g)	Calories
1 medium	Guava, raw	10.7	4.9	5.8	0.5	0.7	46
1/2 medium	Grapefruit, pink and red, raw	9.9	1.4	8.5	0.1	0.8	39
1 banana	Banana, raw, medium	26.7	2.7	24	0.5	1.2	105
1 apple	Apple, raw with skin	21	3.7	17.3	0.5	0.3	81
12 fl oz	Cola	38.5	0	38.5	0	0	152
12 fl oz	Cola, diet	0.4	0	0.4	0	0.4	4
0.25 cup	Tomato sauce	4.5	0.9	3.6	0.2	0.8	20
1 tbs	Barbeque Sauce	2	0.2	1.8	0.3	0.3	12
1 tbs	Chili sauce	5	0	5	0	0	12
1tbs	Mayonnaise	0.5	0	0.5	4.9	0.1	49
0.5 cup	Broccoli, boiled	3.9	2.3	1.6	0.3	2.3	22
0.5 cup	Carrots, boiled	8.2	2.6	5.6	0.1	0.9	35
1 tbs	Ketchup, low-carb	0	0	1	0	0	0
1 tbs	Soy sauce made from soy and wheat (shoyu), low-sodium	1.5	0.1	1.4	0	0.9	10
0.25 cup	Soy sauce, made with soy (tamari)	3.2	0.5	2.7	0.1	6.1	35
0.5 cup	Sugar, brown	107.1	0	107.1	0	0	413.5
1 tbs	Sugar, white, granulated	4	0	4	0	0	15
1 tbs	Sugar, white, powdered	8	0	8	0	0	31
1 yolk	Egg yolk, chicken, raw, large, fresh / Kuning Telur	0.3	0	0.3	5.2	2.8	61
1 large egg	Egg, chicken, boiled, hard/soft / Telur separuh masak	0.6	0	0.6	5.3	6.3	78
1 large egg	Egg, chicken, poached / Telur Rebus	0.6	0	0.6	5	6.2	75
1 oz	Egg Omelette	0.2	0	0.2	3.4	3	43
1 serving (2 eggs)	Scrambled Egg	2	0	2	15.2	13	199
½ cup	Spring Onion / Daun Bawang	3.67	1.3	2.37
1 clove	Garlic / Bawang putih	0	0	0	0	0	5
1 medium	Onion, raw/cooked / Bawang Besar	10	2	10	0	1	40
½ cup serving	Red Onion / Bawang Merah	15	3	15	1	2	64

So, once I dah start atkins nanti I kena lebih berhati-hati dalam memilih makanan. Untuk memudahkan kita, adalah lebih baik kalau kita lihat nutrition facts yang terdapat di setiap makanan yang kita pilih. Ingat! Cari makanan di mana jumlah carb nya kurang ok! yang tiada carb langsung lagi bagus..! ;)

Mungkin senarai di atas tak banyak sangat makanan-makanan yang I state kan. But nanti kalau ada lagi I'll update lagi kat sini oke..(=


till then!