FOOD PORTIONS

Salam.

kalau korang slalu baca blog ni ..korang mesti perasan aku slalu ulang ayat ni "control ur portion" "watch ur portion" " makan tapi reduce the portion"

Apakah sebenarnya yg aku maksudkan "portion" tu ?

A "portion" is how much food you CHOOSE to eat, whether in a restaurant, from a package, or in your own kitchen..

So..portion tu korang yg pilih sendiri ..tu la masalah nyer..ehehe ..

dah nama nya kalau suka makanan..semua pon main ngap jer..sebenarnye aku rasa itu lah masalah utama kenapa aku jadi OBESE dulu. sbb aku asik makan mende2 tak pekdah , dalam portion yg salah , masa yg salah.

Untuk mengelakkan korang jadik obese mcm aku , aku nak share bbrp tips utk kontrol portion kita , dan elakkan terlebih makan ..


1. Take a standard serving out of the package and eat it off a plate instead of eating straight out of a box or bag. - contoh kalau korang bli aiskrim , masuk dlm 1 cawan, jgn makan dari bekas tu, nanti tak pasan brape byk dah korang makan..ehehe

2. Avoid eating in front of the TV or while busy with other activities. - ni hobi ramai orang ni ..makan sambil tgk SPA Q .haha. bila rasa geram kat julia tu ,mula la mulut kunyah lagik kuat..sedar2 abis spa Q , nasik 2 pinggan pon dah abis..

3. Eat breakfast every day. - this is so important. apa yg masuk dlm perut korang masa pagi, akan tentukan mcm mana prestasi metabolisme korang hari tu. make sure makan seckupnya masa sarapan , so korang tak kelaparan seblum tghari dan ckup tenaga.

4. Pay attention to what you are eating and fully enjoy the smell and taste of your foods. - bila makan, ambik bau dulu ..makan slow and feeeeelllll the taste..

5.Eat slowly so your brain can get the message that your stomach is full. - biasanya ambik masa 20min utk perut bagitau otak "ok, aku dah kenyang"..so bila korang makan slowly,takde la terlebih melantak ..ehehe

6. Take seconds of vegetables or salads instead of meats or desserts. - more veggies , more fiber , less fat. fiber akan lambatkan penyerapan lemak ..

7. Try to eat 5-7 sensible meals at regular times throughout the day. - kene makan timing yg betul. biasakan badan dgn timing tu. so nanti automatik badan bg signal bila lapar and cepat kenyang.

8.Skipping meals may lead you to eat larger portions at your next meal. - ni perangai aku dulu la ni. sarapan makan berat2 , lunch tak makan konon diet la , dinner makan mcm aper jer. sbb dah lapa sangat sebelum dinner , jadi makan malam takleh nak kontrol..

9.Snack 2-3 times a day - snack yg healthy la like i said before. snackking ni bleh kurangkan craving for food .sbb perut sentiasa ada isik , xda la kelaparan .

10.When you do have a "treat", eat only one serving, eat it slowly, and enjoy it! - treat mean..like ...KFC ? Pizza ? Cake ? Muffin ? hehe..any treat la..1 serving..slowlyyy..and enjoyyy..

Itu kalau makan kat umah ..kalau makan kat luar plak ..here's a few tips :-

1. Share your meal, order a half-portion, or order an appetizer as a main meal. - hehe. i always do this. buli adik or hubby share my food. sbb gerenti takleh abis nya ..

2. Stop eating when you begin to feel full. Focus on enjoying the setting and your friends or family for the rest of the meal. - yes. ni betul. kalau dah mula rasa nak kenyang, its mean u got enuff. sbb after few minutes pastu baru makanan smpai kat perut , so betul2 dah kenyang. yg aku dulu makan smpai kenyang, pastu rasa sebu plak makan dah terlebih2 ..

3. Take half or more of your meal home. You can even ask for your half-meal to be boxed up before you begin eating so you will not be tempted to eat more than you need. - owh yeah. i do this too. kalau makan kt luar slalu ada separuh. tapau la balik , tp usually smpai umah tak makan dah pun , bg adik or hb makan. hehe.asik dorang je jadik mangsa kan.

4. Avoid large beverages, such as "supersize" soft drinks. They have a large number of calories. Order the small size, choose a calorie-free beverage, or drink water with a slice of lemon. -- wohoo..ni dulu slalu buat kat kfc n mekdi ..haha..mentang2 mekdi tambah rm1 je utk Large meal..hehe..jangan tertipu ye kawan2..

5. If you stop at a fast food restaurant, choose one that serves salads, or order the small burger with lettuce and tomato. - choose the smallest meal la ..kalau kfc, makan la seketul ayam tu..kalau pizza..makan la 1 slice..hehe.u still have a choice,dont u ?

6. Have water or nonfat milk with your meal instead of a soft drink. If you want french fries, order the small size. - water - the best drink in the world..hehe

7. When traveling, bring along nutritious foods that will not spoil such as fresh fruit, small cans of fruit, peanut butter and jelly (spread both thin) sandwiches, whole grain crackers, carrot sticks, air-popped popcorn, and bottled water - this is so important. slalu org ambik ringan bila nak travel. skang ni , adalah menjadi kewajipan ku , tiap kali nak berjalan2 , bawak air masak dari rumah 1.5L..for my own good. sbb kalau kurang minum air - gerenti jatuh sakit.huhu

ok la korang ..dah panjang citer ni ..see u in the next entry ( eh mcm ayat vogue la..haha )

take Care . I love myself.