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Porter Five Force of Honda

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Dalam program diet Jus Mate 5, pengguna mesti kawal pemakanan tidak melebihi 1000 kalori sehari. Anda boleh makan apa saja tapi pastikan jumlah kalori dalam satu hari mesti kurang dari 1000 kalori. Ramai yang bertanyakan apa yang boleh dimakan dalam 1000 kalori. Anda boleh guna panduan mengira kalori makanan dibawah sebagai rujukan anda.
Elakkan makanan ini : nasi, mee, kek, kfc, pizza
Untuk mendapat pengurangan berat badan yang lebih cepat, anda cuba elakkan 5 jenis makanan yang dicadangkan oleh Dr Rozmey iaitu Nasi, Mee, KFC, Pizza dan Kek. Tingkatkan pengambilan buah-buahan dan sayur-sayuran serta minum air masak lebih dari biasa.
Kalau anda betul-betul ikut program diet Dr Rozmey ini, pasti ada pengurangan berat badan.
PANDUAN MENGIRA KALORI MAKANAN
Kategori:Kuih Muih 1. Kasui berkelapa parut (sekeping) = 160 kalori 2. Kuih lapis (sekeping) = 130 kalori 3. Bingka ubi (sekeping) = 220 kalori 4. Cekodok Pisang (sebiji sederhana) = 180 kalori 5. Popia goreng (satu) = 130 kalori 6. Popia basah (satu) = 95 kalori 7. Pisang goreng (sekeping) = 170 kalori 8. Kek biasa tanpa krim (sepotong) = 87 kalori 9. Karipap (sebiji) = 130 kalori 10. Sandwich sardin (sekeping) = 70 kalori 11. Bubur kacang (semangkuk) = 100 kalori
Kategori: Lauk Pauk 1. Ikan kembong kari berkuah (seekor) = 85 kalori 2. Ikan tenggiri goreng bercili (sepotong) = 142 kalori 3. Ikan kembong goreng (seekor) = 140 kalori 4. Ikan senangin masam manis berkuah (sepotong) = 210 kalori 5. Daging lembu kari berkuah (2 kotak mancis) = 130 kalori 6. Ayam kari berkuah (sepotong) = 250 kalori 7. Ayam goreng (sepotong) = 255 kalori 8. Ayam tandoori (sepotong) = 220 kalori 9. Sambal udang (setengah cawan) = 70 kalori 10. Sambal sotong (setengah cawan) = 55 kalori 11. Telor goreng (sebiji) = 110 kalori 12. Taukua goreng (sekeping) = 110 kalori 13. Kacang panggang dalam tin (2 sudu makan) = 40 kalori
Kategori: Makanan Rutin 1. Nasi putih (satu setengah cawan) = 260 kalori 2. Nasi lemak bersambal (sepinggan) = 400 kalori 3. Nasi goreng bertelur (sepinggan) = 635 kalori 4. Nasi briyani berayam (sepinggan) = 880 kalori 5. Nasi minyak kosong (sepinggan) = 445 kalori 6. Nasi ayam kosong (sepinggan) = 300 kalori 7. Mee goreng kosong (sepinggan) = 660 kalori 8. Mee sup (semangkuk) = 380 kalori 9. Mee hoon goreng (sepinggan) = 550 kalori 10. Roti putih (2 keping) = 156 kalori 11. Roti canai kosong tanpa kuah (sekeping) = 200 kalori 12. Capati tanpa kuah (sekeping) = 180 kalori 13. Pau ayam (sebiji) = 203 kalori 14. Emping jagung kosong (secawan) =160 kalori
Kategori: Makanan Segera 1. Peha ayam goreng (satu) = 130 kalori 2. Nugget ayam (satu) = 60 kalori 3. Kentang lecek (satu tub kecil) = 90 kalori 4. Sayur kobis hancur (satu tub) = 75 kalori 5. Burger keju (satu) = 425 kalori 6. Kentang goreng (satu kantung kecil) = 405 kalori 7. Sate ayam (secucuk) = 35 kalori 8. Pizza berkeju (sepotong) = 240 kalori
Kategori: Buah-buahan 1. Tembikai (sepotong) = 20 kalori 2. Betik (sepotong) = 45 kalori 3. Pisang emas (2 biji) = 76 kalori 4. Durian (5 ulas) = 64 kalori 5. Limau (sebiji) = 42 kalori 6. Jambu batu (sebiji) = 110 kalori 7. Nenas (sepotong) = 59 kalori 8. Epal (sebiji) = 63 kalori 9. Ciku (sebiji) = 44 kalori 10. Mangga (sebiji) = 103 kalori
Kategori Minuman 1. minuman berkabonat 1 tin 285g = 120 kal 2. minuman kotak 250g = 105 kal 3. susu tepung penuh krim 1 sudu makan = 33 kal 4. susu tepungtanpa lemak 1 sudu makan = 25 kal 5. aiskrim 2 skop= 390 kal 6. susu pekat manis 1 sudu makan = 71 kal 7. yogurt rendah lemak 1 cawan = 90 kal 8. mentega 2 sudu teh = 75 kal 9. keju chedar 1 keping =58 kal 10. Teh tarik = 120 kal 11. Kopi susu = 120 kal 12. Teh O = 20 kal Berapa Banyak Anda Harus Makan?
Makan mengikut keperluan fizikal anda. Jika anda sangat aktif dalam sukan dan permainan, anda harus makan lebih banyak. Jika anda tidak begitu aktif, anda harus kurangkan makan.

Bertenaga Dengan Bijirin Dan Ubi
Nasi, mi, roti dan makanan bijirin lain mengandungi karbohidrat yang membekalkan tenaga kepada badan dan minda anda! Ubi seperti keledek dan kentang juga merupakan pilihan yang bagus! Makanan seperti ini harus menjadi sumber tenaga anda yang utama. Makanan ini juga mengandungi sejenis karbohidrat khas, dipanggil serat, yang amat penting untuk kesihatan anda.

Serat Menentang Penyakit Jantung
Serat ialah sejenis karbohidrat yang terdapat dalam kekacang, bijirin, ubi, buah-buahan dan sayur-sayuran. Ia membantu mencegah sembelit dan menyingkirkan sisa-sisa toksik daripada badan anda. Ia juga mencegah penyakit jantung, suatu penyakit yang bermula pada umur anda.
Tahukah anda bahawa penyakit jantung boleh bermula pada umur anda? Mengambil terlalu banyak lemak, terlalu sedikit serat, merokok dan tidak bersenam � semua ini boleh menyebabkan saluran darah ke jantung anda tersumbat ! Proses ini berlaku dengan lambat dan anda tidak akan menyedarinya�.sehingga anda diserang sakit jantung beberapa tahun kemudian.
Makan banyak serat boleh membantu menjaga saluran darah yang sihat dan mengelakkan daripada tersumbat. Anda juga mesti menjaga berat badan yang sihat, jangan merokok dan mengamalkan cara hidup yang cergas.

Kuasa Kekacang
Kekacang adalah sumber protein yang baik. Anda boleh memilih pelbagai jenis kekacang seperti dhal, kacang hijau, kacang merah dan kacang soya. Kekacang seperti ini juga membekalkan serat yang penting untuk kesihatan anda. Jadi makanlah pelbagai kekacang!

Buah-Buahan enak !
Buah-buahan membekalkan vitamin dan mineral yang boleh melindungi badan anda daripada penyakit dan jangkitan biasa. Vitamin C dalam jambu, betik dan oren, misalnya, boleh membantu luka cepat sembuh. Buah-buahan juga mengandungi serat.
Makanlah banyak buah-buahan dan minum jus buah-buahan untuk menjadi sihat!

Sayuran sihat !
Sayur-sayuran juga mengandungi banyak vitamin dan mineral yang boleh membantu badan anda berfungsi dengan sempurna. Seperti makanan tumbuhan lain, sayur-sayuran juga tinggi kandungan serat.
Buatlah pilihan bijak � makan sayur-sayuran yang pelbagai warna, bentuk dan saiz! Sayur-sayuran mentah, dikukus atau ditumis adalah pilihan yang paling bagus.

Susu Pilihan Bagus!
Susu bukannya untuk bayi sahaja. Anda memerlukan susu juga kerana ia mengandungi zat protein untuk membina badan anda, vitamin serta mineral-mineral yang penting. Susu membekalkan kalsium, sejenis mineral yang boleh membentuk tulang yang kuat dan padat supaya tidak mudah patah kemudian hari nanti.
Sama ada anda minum susu segar atau susu tepung, susu biasa atau susu berperisa, segelas di rumah, atau sepaket di sekolah, pastikan anda minum susu dan dapatkan khasiatnya.

Makanlah Daging
Daging dan ikan mengandungi protein untuk membina otot dan tisu-tisu lain dalam badan anda. Daging juga merupakan sumber vitamin B, zat besi, magnesium dan zink yang bukan sahaja penting untuk kesihatan anda, tetapi juga membantu memperbaiki pencapaian fizikal dan mental anda.

Lemak Penting Juga!
Lemak adalah penting kerana ia adalah sumber kalori yang penting untuk memenuhi keperluan tenaga anda. Ia juga membekalkan nutrien-nutrien lain yang penting seperti asid lemak dan vitamin.
Akan tetapi, anda hanya memerlukan lemak dalam kuantiti yang sedikit sahaja. Mengambil terlalu banyak lemak adalah buruk untuk kesihatan anda. Pertamanya, lemak mengandungi terlalu banyak tenaga sehingga boleh menambahkan berat badan anda. Keduanya, lemak haiwan (dari daging lembu, ayam, kambing atau khinzir) dan lemak dari sesetengah tumbuhan (seperti kelapa) boleh membawa kesan buruk kepada jantung anda dan lama-kelamaan mungkin mengakibatkan penyakit jantung.

Kurangkan Garam, Gula & Bahan Pengawet
Jika anda menggemari makanan yang manis, masin atau diproses, anda harus mengetahui ini. Terlalu banyak garam adalah buruk untuk tekanan darah anda, terlalu banyak gula boleh menambahkan berat badan anda, manakala sesetengah bahan pengawet dikatakan boleh menyebabkan penyakit kanser.

Seronok Bersnek
Mengambil snek adalah cara yang baik untuk sentiasa bertenaga, cergas dan bersemangat sepanjang hari. Pilihlah snek yang enak lagi berkhasiat. Di sini ada beberapa idea untuk snek yang lazat: sandwic ringkas, biskut, sekeping keju, buah-buahan segar, sayur-sayuran mentah (seperti lobak kecil atau tomato ceri) atau segelas susu. Yumm�betapa menyelerakan snek-snek ini!
Jadi, ikutilah nasihat ini. Nikmatilah rasa yang segar dan semulajadi!

APAKAH YANG PERLU SAYA MAKAN?

Makanan yang rendah lemak, rendah kolesterol, termasuk:

Buah-buahan dan sayur-sayuran
Bijirin seperti nasi, gandum dan pasta
Daging tanpa lemak dan daging jenis burung seperti daging ayam tanpa kulit (pilih sehingga 6 auns sehari) Susu rendah lemak atau bahan tenusu dari susu skim
Ikan tiada lemak dan kerang
Sayuran jenis kekacang dan kacang pea
Berbagai jenis kekacang dan bijian dalam jumlah yang terhad
Minyak masak tidak tepu seperti kanola, minyak zaitun, minyak bunga matahari dan minyak kelapa sawit, dalam jumlah yang terhad.

APAKAH YANG PERLU SAYA HADKAN?

Susu penuh krim, krim dan ais-krim Mentega, merah telur dan keju � dan makanan yang menggunakan bahan-bahan ini
Organ dalaman seperti hati, ginjal dan otak
Daging yang telah diproses seperti sausage, hot dog, salami, burger dan bologna
Makanan yang diperbuat dari merah telur dan lemak tepu
Minyak tepu seperti minyak kelapa Daging berlemak
Daging itik dan angsa
Lemak tepu seperti marjerin, lemak b*b*
Makanan yang digoreng.

APAKAH PETUA MEMASAK UNTUK SAYA?

Toskan minyak yang berlebihan selepas anda mencelur, membakar atau memasak makanan yang berlemak
Jangan menyapu makanan dengan lemak/minyak yang menitis; gunalah air buah-buahan, air perapan atau lain-lain bahan yang tidak berlemak/berminyak
Lebih baik mencelur, membakar, merebus dan mengukus makanan daripada digoreng
Buang semua lemak yang kelihatan pada daging yang akan anda masak, dan buang semua kulit dari ayam/ayam turki
Hidangkan sebahagian yang kecil sahaja dari hidangan yang mengandungi lemak dan bahagian besar hidangan daripada yang tidak mengandungi lemak seperti mi, nasi, kekacang dan sayuran Gunakan telur putih dan elakkan bahagian merah telur apabila perlu menggunakan telur untuk sesuatu resipi
Gunakan keju rendah lemak, mozzarella yang diperbuat dari susu separuh skim dan lain-lain keju tanpa lemak, selain dari keju biasa
Gunakan buku masakan yang mengandungi resipi rendah lemak.

BAGAIMANA UNTUK MENDAPAT LEBIH BANYAK MAKLUMAT?

Berbincanglah dengan doktor, jururawat atau profesional kesihatan.
Jika anda mempunyai masaalah kolesterol tinggi, ahli keluarga anda juga mungkin mempunyai risiko yang tinggi. Amat penting bagi mereka untuk membuat perubahan dari sekarang untuk mengurangkan risiko ini.
Anda mempunyai soalan atau komen untuk doktor anda?
Luangkan beberapa minit untuk menulis apa-apa persoalan yang ingin ditanyakan apabila anda berjumpa dengan doktor anda kelak.

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