Breakfast =
Lunch = beef teriyaki + potato + brokoli
Dinner = a bit of sayur labuh, several krupuks
Exercise = No
And it's done.
Wednesday, April 23, 2014
Tuesday, April 22, 2014
Day 9 - The cheat list gets worse
Day 9
Breakfast : roti gandum 2 lembar, telur orak arik
Lunch : Beef teriyaki - Kentang - Brokoli
Dinner : Pepaya
Sins : segenggam kripik singkong, 4 keping cracker, segigit bakwan jagung
Exercise : yoga 1 hour
Breakfast : roti gandum 2 lembar, telur orak arik
Lunch : Beef teriyaki - Kentang - Brokoli
Dinner : Pepaya
Sins : segenggam kripik singkong, 4 keping cracker, segigit bakwan jagung
Exercise : yoga 1 hour
Monday, April 21, 2014
Yes I ruined it (day 6-8)
yes, i ruined it.
day 6 :
breakfast : smoothie
lunch: tuna steak & roti tawar gandum
dinner : ikan gurame goreng bumbu sambal bawang (oh, yes it's a delicious sin)
day 7 :
breakfast : smoothie carrot, papaya, apple
lunch : tuna steak & roti tawar gandum
dinner : salad contains tuna, zucchini, onion, carrot, paprika, and lettuce
exercise : zumba and swimming
sin : ngincipin spaghetti saus krim 2 sdm :D
day 8 :
breakfast : toaster
lunch : beef teriyaki, potato, broccoli, boiled egg
dinner : smoothie papaya
exercise : bicycling for half hour
day 6 :
breakfast : smoothie
lunch: tuna steak & roti tawar gandum
dinner : ikan gurame goreng bumbu sambal bawang (oh, yes it's a delicious sin)
day 7 :
breakfast : smoothie carrot, papaya, apple
lunch : tuna steak & roti tawar gandum
dinner : salad contains tuna, zucchini, onion, carrot, paprika, and lettuce
exercise : zumba and swimming
sin : ngincipin spaghetti saus krim 2 sdm :D
day 8 :
breakfast : toaster
lunch : beef teriyaki, potato, broccoli, boiled egg
dinner : smoothie papaya
exercise : bicycling for half hour
Friday, April 18, 2014
Indeks Glikemik Makanan
Kayaknya akan butuh enih di suatu hari nanti.. So I repost here :
http://diabetesmelitus.org/daftar-indeks-glikemik-makanan/
Read more: http://diabetesmelitus.org/daftar-indeks-glikemik-makanan/#ixzz2zFc8ivx3
http://diabetesmelitus.org/daftar-indeks-glikemik-makanan/
Daftar Indeks Glikemik Makanan
Seperti dijelaskan pada artikel tentang indeks glikemik, peningkatan kadar gula darah dipengaruhi oleh dua faktor, yaitu: JUMLAH dan JENIS karbohidrat yang dikonsumsi.
Semakin banyak JUMLAH karbohidrat yang dikonsumsi (dengan kata lain: semakin banyak Anda mengkonsumsi suatu jenis makanan), maka kadar glukosa darah akan semakin meningkat.
Sedangkan JENIS karbohidrat suatu makanan dapat diketahui berdasarkan indeks glikemik makanan tersebut. Makanan dengan indeks glikemik yang tinggi akan meningkatkan gula darah secara cepat. Jadi, bagi penderita diabetes disarankan untuk memilih makanan dengan indeks glikemik yang rendah.
Di bawah ini adalah tabel indeks glikemik yang dapat Anda gunakan untuk mengatur pola makan diet. Selain indeks glikemik, ditampilkan juga takaran saji dan beban glikemik yang dihasilkan jika suatu makanan dikonsumsi sebesar takaran sajinya:
Jenis makanan
|
Nama
|
Indeks Glikemik
|
Takaran Saji
(gram) |
Beban Glikemik
|
BAKERY
| Tortila gandum |
30
|
50
|
8
|
| Sponge cake |
46
|
63
|
17
| |
| Cake pisang dengan gula |
47
|
60
|
14
| |
| Tortila jagung |
52
|
50
|
12
| |
| Cake pisang tanpa gula |
55
|
60
|
12
| |
| Roti hamburger |
61
|
30
|
9
| |
| Pita bread |
68
|
30
|
10
| |
| Roti putih |
71
|
30
|
10
| |
| Roti gandum utuh (whole wheat) |
71
|
30
|
9
| |
| Bagel putih |
72
|
70
|
25
| |
| Baguette putih |
95
|
30
|
15
| |
SEREAL
| Nasi merah |
50
|
150
|
14
|
| Oatmeal |
55
|
250
|
13
| |
| Jagung rebus |
60
|
150
|
20
| |
| Muesli |
66
|
30
|
16
| |
| Oatmeal instan |
83
|
250
|
30
| |
| Nasi putih |
89
|
150
|
43
| |
| Cornflakes™ |
93
|
30
|
23
| |
MINUMAN
| Jus apel tanpa pemanis |
44
|
250 ml
|
30
|
| Jus jeruk tanpa pemanis |
50
|
250 ml
|
12
| |
| Soft drink |
68
|
250 ml
|
23
| |
Dairy Product
| Susu skim |
32
|
250 ml
|
4
|
| Yoghurt rendah lemak dengan buah |
33
|
200
|
11
| |
| Susu penuh lemak |
41
|
250 ml
|
5
| |
| Es Krim |
57
|
50
|
6
| |
BUAH BUAHAN
| Jeruk Bali |
25
|
120
|
3
|
| Pear |
38
|
120
|
4
| |
| Apel |
39
|
120
|
6
| |
| Jeruk |
40
|
120
|
4
| |
| Peach kalengan |
40
|
120
|
5
| |
| Peach |
42
|
120
|
5
| |
| Pear kalengan |
43
|
120
|
5
| |
| Anggur |
59
|
120
|
11
| |
| Pisang |
62
|
120
|
16
| |
| Kismis |
64
|
60
|
28
| |
| Semangka |
72
|
120
|
4
| |
KACANG KACANGAN
| Kacang tanah |
7
|
50
|
0
|
| Kacang kedelai |
15
|
150
|
1
| |
| Kacang mede asin |
27
|
50
|
3
| |
| Kacang merah |
29
|
150
|
7
| |
| Kacang hitam |
30
|
150
|
7
| |
| Kacang panggang |
40
|
150
|
6
| |
PASTA
| Fettucini |
32
|
180
|
15
|
| Makaroni |
47
|
180
|
23
| |
| Spaghetti direbus 20 menit |
58
|
180
|
26
| |
MAKANAN RINGAN
| Keripik jagung asin |
42
|
50
|
11
|
| Keripik kentang |
51
|
50
|
12
| |
| Berondong jagung tawar |
55
|
20
|
6
| |
| Pretzel |
83
|
30
|
16
| |
SAYURAN
| Wortel |
35
|
80
|
2
|
| Green peas |
51
|
80
|
4
| |
| Talas |
54
|
150
|
20
| |
| Ubi |
70
|
150
|
22
| |
| Mashed potato instan |
87
|
150
|
17
| |
LAIN LAIN
| Chicken nuggets dipanaskan di microwave |
46
|
100
|
7
|
| Madu |
61
|
25
|
12
|
Sebagai catatan: jika indeks glikemik glukosa adalah 100, maka:
- indeks glikemik rendah adalah ≤ 55
- indeks glikemik sedang adalah 56 -69
- indeks glikemik tinggi adalah ≥ 70
Read more: http://diabetesmelitus.org/daftar-indeks-glikemik-makanan/#ixzz2zFc8ivx3
Day 5
Breakfast : carrot, apple, papaya, banana
Lunch : Tuna steak, mashed potato, 4 telur puyuh >_<
Dinner : Smoothie banana apple, roti gandum bakar
Exercise : Zumba sambil duduk *because of my footache* 15 mins only
The result quit good. Lost 300 grams today.
Total lost from day 1 : 2 kgs!!
Ahey!!
Lunch : Tuna steak, mashed potato, 4 telur puyuh >_<
Dinner : Smoothie banana apple, roti gandum bakar
Exercise : Zumba sambil duduk *because of my footache* 15 mins only
The result quit good. Lost 300 grams today.
Total lost from day 1 : 2 kgs!!
Ahey!!
Thursday, April 17, 2014
Day 1 - 4 of 13 days challenge
Day 1, Monday 14th April 2014
Breakfast : Salad contains of lettuce, carrot, zucchini, paprika, onion + sauce + boiled egg
Lunch : chicken steak + mashed potato
Dinner : Meatball soup
Day 2, Tuesday 15th April 2014
Breakfast : Salad contains of lettuce, carrot, zucchini, paprika, onion + sauce + boiled egg
Breakfast : Salad contains of lettuce, carrot, zucchini, paprika, onion + sauce + boiled egg
Lunch : chicken steak + mashed potato
Dinner : Meatball soup
Day 2, Tuesday 15th April 2014
Breakfast : Salad contains of lettuce, carrot, zucchini, paprika, onion + sauce + boiled egg
Lunch : Beef teriyaki + mashed potato
Dinner : Banana smoothie & toaster
Exercise : Yoga, 1 hour
Day 3 : Wednesday, 16th April 2014
Breakfast : Salad contains of lettuce, carrot, zucchini, paprika, onion + sauce + boiled egg
Lunch : chicken steak + mashed potato + papaya
Dinner : Cream soup & toaster
Exercise : Zumba, half an hour
Day 4 : Thursday, 17 April 2014
Breakfast : Toaster & Banana
Lunch : chicken steak + mashed potato
Dinner : Wheat bread & Nori
Exercise : none
Wednesday, December 11, 2013
So-So
1 bar of fitbar
1 bungkus rempeyek kacang
1 kemasan Tipco
1 porsi es pisang ijo
1/2 porsi nasi + telor ceplok + orek tempe manis
1 gelas nescafe
2 udang kecil
1/4 porsi nasi + 1 ptg ayam kukus kumut
1 potong rengginang
1 bungkus rempeyek kacang
1 kemasan Tipco
1 porsi es pisang ijo
1/2 porsi nasi + telor ceplok + orek tempe manis
1 gelas nescafe
2 udang kecil
1/4 porsi nasi + 1 ptg ayam kukus kumut
1 potong rengginang
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