Calories Counting!

Calorie = Tenaga (unit=kcal); Counting = Mengira

Sejak akhir-akhir ni start bulan ni, "calories counting" dah jadi topik penting dalam hidup aku.ada 2 aspek :
i- calories gain
ii- calories expenditure

main objective - weight gain!!!

mahu tambah berat badan? Ya!, aku  mahu tambah berat sedikit berat...currently, BMI (Body Mass Index) still within normal range (18.5 kg/m2 -> 24.9 kg/m2) tetapi berat aku tak capai lagi BMI ideal iaitu berat di BMI 22.5 kg/m2

BMI = body weight (kg)
               height (m2)

calories gain:
1- take regular meals = breakfast, lunch, dinner...breakfast sangat penting untuk tambah berat DAN untuk turun berat badan
2- maximized calories from a single meal - increase energy or calorie content in a meal.eg:- add extra fat content into meals, take high energy drinks
3- take healthy food based from malaysian food pyramid

calories expenditure:
1- active and healthy lifestyles = regular exercise, avoid sedentary lifestyles

dah tau cara nak gain dan cara nak expend, sampai la ke step seterusnya:

Esimated Energy Requirement = 30 kcal/kg body weight/day

tambah berat: gain calories more than requirement. (~ +500 kcal from requirement)
turun berat: gain calories not more than requirement. (~ -500 kcal from requirement)

healthy weight gain / loss : 0.5 - 1 kg/ week

conclusion, ADA perubahan berat badan dalam bulan ni, paling tepat : ~ 2 kg dalam 2 minggu! penimbang berat dah ada dalam office, jadi timbang je la kan, office dietitian, biasala...hehehe...

satu benda yang best jadi dietitian, kita tak perlu susah-susah nak cari atau nak kira calories, semua dah ada dalam kepala, just keluarkan sahaja.

mahu khidmat nasihat saya?

p/s: betul cakap dietitian kat office aku, kerja kat situ boleh menambahkan berat badan.hehe....