Ramadan is a Golden Opportunity for Self-Improvement

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Salam & Hi everybody!

Jumpa Ramadhan Self-Improvement Checklist ni kat internet tadi. Sape2 yg berminat boleh download kat link bawah ni.

. Ramadhan Self-Improvement Checklist (pdf file)

Selain tu, sy compilekan skali link2 penting utk bulan Ramadhan ni. Kot kot tak reti nak cari, sy letak siap2 la ye, since 1st 2 weeks nnt sy MIA kejap. :P

From Adieha's Blog...

. Official Herbalife Buka Puasa Diet Guide

. Samples of Herbalife Fasting Menu

. How to lose weight with Herbalife during fasting month

. Calorie for Malaysian kuih muih & other types of food

Other useful links...

. Myfitnesspal.com : Link 1, Link 2

. Cekodok.com : Link

. theStar : Link

. MFCC : Link

.....

I also want to list my 'perjanjian' for this years Ramadhan



1. Qada'kan seme puasa yg ditinggalkan dlm bulan Ramadhan dlm bulan Syawal.

2. Buat puasa 6 dlm bulan Syawal.



.. ok this 2 mmg kene buat, sbb previous years berjaye buat. so obviously takkan nak makin menurun graf kan? kene la improve. kalo tak improve pon at least same la dgn last year.



3. Nafsu mkn kene control, especially bile pegi Pasar Ramadhan. Beli 1 bungkus mknn each, and kuih muih beli 1 jenis atau tak perlu beli langsung. Remind mummy/daddy not to buy too much food. Choices of lauk pon pilih healthier ones. Always stick to Portion Plate to avoid excessive eating.

4. Tak tinggal buat Terawikh 8 rakaat di surau.

5. Perbanyakkan solat sunat.

6. Bace Al-Quran, at least 2 pages after Solat.

7. Drink plenty of water and teamix. Avoid sweet drinks and cold drinks. Avoid kuih-muih and heavy food during supper.

8. Donate to charity.



and last but not least... a new addition! :P



9. Try to do as many as the ones listed in the Ramadhan Self-Improvement Checklist.



......



Berpuasa bukan bertujuan untuk menguruskan badan atau mencegah obes. Ia bertujuan mengejar takwa (al-Baqarah : 183). Sahabat Abdullah ibn Masud berkata: "(Takwa ialah kamu) taat tidak maksiat, ingat tidak lupa dan syukur tidak kufur." Jika ciri-ciri ini tercapai, masuk sahaja Syawal, umat Islam seluruh dunia menjadi umat paling mulia, di kelasnya yang tersendiri. Selamat berpuasa dan selamat menghidupkan Ramadan. ~ quote Dr. Danial Zanal Abidin

Calorie for Kuih Muih and Other Types of Food

i just got this question a few days ago, so i'm sharing this, since it'll useful during ramadhan.. :P

if i were still trying to lose weight, i won't be bothered to buy kuih muih at param. ok. maybe just one or 2 types of kuih. but we can survive without them, am i rite? :P

...

Q: adieha, boleh x nk tnye, kuih ape yg rendah calori? boleh bg contoh tak..mungkin next time sy beli yg awk suggest.. bulan2 pose ni, sy main beli je kuih, xfikir calori..asal tgk mane yg teringin =)

A: erm.. payah ni.. :P

boleh refer kat link ni.. itu seme under m'sian food
http://www.myfitnesspal.com/nutrition-facts-calories/malaysian

...

ALL TYPES OF KUIH MUIH

Kasui Berkelapa Parut (sekeping) = 160 kalori
Kuih Lapis (sekeping) = 130 kalori
Bingka ubi (sekeping) = 220 kalori
Cekodok Pisang (sebiji sederhana) = 180 kalori
Popia goreng (satu) = 130 kalori
Popia basah (satu) = 95 kalori
Pisang goreng (sekeping) = 170 kalori
Kek biasa tanpa krim (sepotong) = 87 kalori
Karipap (sebiji) = 130 kalori
Sandwich sardin (sekeping) = 70 kalori
Bubur kacang (semangkuk) = 100 kalori

OTHER TRADITIONAL KUIH

Sangat Tinggi / Very High (>300 kcal)
Mysore pak/Mysore pak
Laddu/Laddu
Papadom/Papadom

Tinggi / High (151 - 300 kcal)
Bingka ubi kayu/Bingka ubi kayu
Vadai, kacang dal kuning/Vadai, yellow lentil
Lepat pisang/Lepat pisang Cokodok pisang/Cokodok pisang
Kuih kasturi/Kuih kasturi
Kuih talam ubi kayu/Kuih talam ubi kayu

Sederhana / Medium (51 - 150 kcal)
Kuih sagu/Kuih sagu
Pisang goreng/Pisang goreng
Kuih kastard jagung/Kuih kastard jagung
Popia/Popia
Puding jagung/Puding jagung
Kuih kacang/Kuih kacang
Putu kacang/Putu kacang
Cucur badak/Cucur badak
Emping/Emping

Rendah / Low (0-50 kcal)
Kerepek ubi kayu/Kerepek ubi kayu
Kuih telur labah/Kuih telur labah
Kuih bangkit sagu/Kuih bangkit sagu
Kuih bangkit/Kuih bangkit

TRADITIONAL KUIH (RICE & RICE-FLOUR BASED)

Sangat Tinggi / Very high (>300 kcal)
Lor-mai-fan (pulut dengan kacang)/Lor-mai-fan (glutinous rice with peanuts)

Tinggi / High (151-300 kcal)
Tepung bungkus/Tepung bungkus
Bidaran/Bidaran
Kuih bom/Kuih bom
Kuih sri muka/Kuih sri muka
Bingka tepung beras/Bingka tepung beras
Pulut panggang/Pulut panggang
Kuih koci pulut putih/Kuih koci with white glutinous rice
Kuih kasui/Kuih kasui
Kuih koci pulut hitam/Kuih koci with black glutinous rice

Sederhana / Medium (51 - 150 kcal)
Tapai pulut/Tapai pulut
Kuih lapis/Kuih lapis
Kuih lompang/Kuih lompang
Rempeyek/Rempeyek
Kuih bakul/Kuih bakul
Dodol/Dodol
Wajik/Wajik

Rendah / Low (0 - 50 kcal)
Kuih karas/Kuih karas
Kuih buah Melaka/Kuih buah Melaka
Kuih buah rotan/Kuih buah rotan

TRADITIONAL KUIH (WHEAT FLOUR BASED)

Tinggi / High (151 - 300 kcal)
Yau-car-kue/Yau-car-kue
Kuih apam balik/Kuih apam balik
Donat/Dougtinut
Ham-chi-peng/Ham-chi-peng
Kuih pau kacang merah/Red bean dumpling
Kuih pau ayam/Chicken dumpling
Kesari/Kesari
Kuih apam gula hangus/Kuih apam gula hangus

Sederhana / Medium (51 - 150 kcal)
Halwa/Halwa
Cucur udang/Cucur udang
Kuih ketayap/Kuih ketayap
Karipap/Curry puff
Kuih keria/Kuih keria
Kuih lidah kucing/Kuih lidah kucing
Kuih apam/Kuih apam

Rendah / Low (0 - 50 kcal)
Karipap mini/Mini curry puff
Baulu cermai/Baulu cermai
Kuih tat nenas/Pineapple tart
Kuih bawang/Kuih bawang
Kuih kapit/Kuih kapit

...

OTHER TYPES OF FOOD

Kategori: Lauk Pauk
Ikan kembong kari berkuah (seekor) = 85 kalori
Ikan tenggiri goreng bercili (sepotong) = 142 kalori
Ikan kembong goreng (seekor) = 140 kalori
Ikan senangin masam manis berkuah (sepotong) = 210 kalori
Daging lembu kari berkuah (2 kotak mancis) = 130 kalori
Ayam kari berkuah (sepotong) = 250 kalori
Ayam goreng (sepotong) = 255 kalori
Ayam tandoori (sepotong) = 220 kalori
Sambal udang (setengah cawan) = 70 kalori
Sambal sotong (setengah cawan) = 55 kalori
Telor goreng (sebiji) = 110 kalori
Taukua goreng (sekeping) = 110 kalori
Kacang panggang dalam tin (2 sudu makan) = 40 kalori

Kategori: Makanan Rutin
Nasi putih (satu setengah cawan) = 260 kalori
Nasi lemak bersambal (sepinggan) = 400 kalori
Nasi goreng bertelur (sepinggan) = 635 kalori
Nasi briyani berayam (sepinggan) = 880 kalori
Nasi minyak kosong (sepinggan) = 445 kalori
Nasi ayam kosong (sepinggan) = 300 kalori
Mee goreng kosong (sepinggan) = 660 kalori
Mee sup (semangkuk) = 380 kalori
Mee hoon goreng (sepinggan) = 550 kalori
Roti putih (2 keping) = 156 kalori
Roti canai kosong tanpa kuah (sekeping) = 200 kalori
Capati tanpa kuah (sekeping) = 180 kalori
Pau ayam (sebiji) = 203 kalori
Emping jagung kosong (secawan) =160 kalori

Kategori: Makanan Segera
Peha ayam goreng (satu) = 130 kalori
Nugget ayam (satu) = 60 kalori
Kentang lecek (satu tub kecil) = 90 kalori
Sayur kobis hancur (satu tub) = 75 kalori
Burger keju (satu) = 425 kalori
Kentang goreng (satu kantung kecil) = 405 kalori
Sate ayam (secucuk) = 35 kalori
Pizza berkeju (sepotong) = 240 kalori

Kategori: Buah-buahan
Tembikai (sepotong) = 20 kalori
Betik (sepotong) = 45 kalori
Pisang emas (2 biji) = 76 kalori
Durian (5 ulas) = 64 kalori
Limau (sebiji) = 42 kalori
Jambu batu (sebiji) = 110 kalori
Nenas (sepotong) = 59 kalori
Epal (sebiji) = 63 kalori
Ciku (sebiji) = 44 kalori
Mangga (sebiji) = 103 kalori

Kategori Minuman
Minuman Berkabonat 1 tin 285g = 120 kal
Minuman Kotak 250g = 105 kal
Susu Tepung penuh krim 1 sudu makan = 33 kal
Susu Tepung tanpa lemak 1 sudu makan = 25 kal
Aiskrim 2 skop = 390 kal
Susu pekat manis 1 sudu makan = 71 kal
Yogurt rendah lemak 1 cawan = 90 kal
Mentega 2 sudu teh = 75 kal
Keju chedar 1 keping = 58 kal
Air kosong = 0 kal

...

1tbsp minyak apa jenis pun = 120 kalories
1 tbsp butter = 100 calories
1tbsp santan low fat = 9- 15 calories
1tbsp santan biasa = 30-50 calories
1/2 cup sayur = 20-30 calories
1/2 cup nasi, pasta, mi, bihun, cereal = 100 calories
1 keping roti = less 100 calories
1 potato n banana = less 100 calories
100g Seafood = 100 calories
100g Fish = 120-150 calories
100g Chicken = 130-150 calories
100g Red meat = 150 calories

Sangat tinggi / Very high (> 600 kcal):
Nasi goreng (dengan telur, ayam dan sayur)
Fried rice (with egg, chicken and vegetable)

Tinggi/High (401 -600 kcal):
Mi bandung/Bandung noodles
Kueh tiau bandung/Kueh tiau bandung
Mi kari/Curry Mee
Nasi dagang/Nasi dagang
Mi hoon bandung/Mee hoon bandung
Nasi briyani, nasi sahaja/Nasi briyani, rice only
Nasi minyak/Oily rice

Sederhana / Medium (101 - 400 kcal)
Nasi lemak/Nasi lemak
Mi sup/Mee soup
Roti telur/Roti telur
Kueh tiau goreng/Fried kueh tiau
Roti canai/Roti canal
Capati/Capati
Mi hoon goreng/Fried mee hoon
Mi goreng/Fried mee
Nasi ayam/Chicken rice
Rawadosai/Rawadosai
Putu bambu/Putu bamboo
Dosai/Dosai

Rendah / Low (0- 100 kcal)
Idlii/lddly
Putu mayam/Putu mayam