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Kawan-Kawan Saya! ^_^

Thursday, December 16, 2010

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
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!

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