ဒီေန႔ေတာ့ကိုုယ္စားမယ့္..ကိုုယ္စားတဲ့အစာအာရေတြမွာကယ္လိုုရီဘယ္ေလာက္ပါေနတယ္ဆိုုတာကိုုတြက္ၾကည့္ရေအာင္…
ပံုုမွန္အားျဖင့္
Carbohydrate 1 g 4 Calories
Protein 1 g 4 Calories
Fat 1 g 9 Calories အသီးသီးပါဝင္ၾကပါတယ္..
အဆင္ေျပလြယ္ကူေအာင္ဇယားကြက္ကေလးနဲ႔ေဖာ္ျပေပးလိုုက္ပါတယ္…
ပဲ
အမ်ိဳးအစား
|
ပမာဏ
|
ကယ္လိုရီပါဝင္ႏွဳန္း
|
Black beans
|
1/2 cup cooked
|
113
|
Garbanzo (chickpeas)
|
1/2 cup cooked
|
134
|
Kidney beans
|
1/2 cup cooked
|
112
|
Lentil beans
|
1/2 cup cooked
|
115
|
Lima beans
|
1/2 cup cooked
|
108
|
Navy beans
|
1/2 cup cooked
|
129
|
Soybeans (Edamame)
|
1/2 cup cooked
|
127
|
Tofu
|
1/2 cup fresh
|
94
|
နို႔ႏွင့္နို႔ထြက္ပစၥည္း
အမ်ိဳးအစား
|
ပမာဏ
|
ကယ္လိုရီပါဝင္ႏွဳန္း
|
Butter
|
1 tbs.
|
110
|
Cheddar Cheese
|
1 ounce
|
114
|
Cottage Cheese
|
1/2 cup
|
110
|
Cottage Cheese, low fat
|
1/2 cup
|
90
|
Egg
|
1 large
|
75
|
Milk, low fat
|
1 cup
|
121
|
Milk, skim
|
1 cup
|
86
|
Muenster cheese
|
1 ounce
|
104
|
Swiss cheese
|
1 ounce
|
107
|
Yogurt, low fat
|
1 cup
|
144
|
Yogurt, non fat
|
1 cup
|
127
|
ငါး
အမ်ိဳးအစား
|
ပမာဏ
|
ကယ္လိုရီပါဝင္ႏွဳန္း
|
Anchovies, in water
|
1 ounce
|
37
|
Halibut
|
3 ounces
|
120
|
Mackerel
|
3 ounces
|
85
|
Salmon
|
3 ounces
|
121
|
Sardines, in water
|
1 can
|
130
|
Tuna, tongol
|
1/4 cup
|
60
|
အသီးအႏွံ
အမ်ိဳးအစား
|
ပမာဏ
|
ကယ္လိုရီပါဝင္ႏွဳန္း
|
Apple
|
1 medium
|
80
|
Apricots
|
3 medium
|
60
|
Banana
|
1 medium
|
110
|
Blackberries
|
1/2 cup
|
37
|
Blueberries
|
1/2 cup
|
41
|
Cantaloupe
|
1/4 medium
|
50
|
Cherries
|
1 cup
|
90
|
Dates
|
5 pieces
|
120
|
Figs
|
1 medium
|
37
|
Grapefruit
|
1/2 medium
|
60
|
Grapes
|
1 cup
|
60
|
Guava
|
1 medium
|
45
|
Kiwifruit
|
2 medium
|
100
|
Lemon
|
1 average
|
15
|
Lime
|
1 average
|
20
|
Mango
|
1/2 medium
|
70
|
Nectarine
|
1 medium
|
70
|
Orange
|
1 medium
|
70
|
Papaya
|
1/2 medium
|
70
|
Peach
|
1 medium
|
40
|
Pear
|
1 medium
|
100
|
Persimmon
|
1 medium
|
32
|
Pineapple
|
2 slices
|
65
|
Plums
|
2 medium
|
80
|
Prunes
|
1/4 cup
|
110
|
Raisins, seedless
|
1/4 cup
|
107
|
Raspberries
|
1 cup
|
50
|
Strawberries
|
8 medium
|
45
|
Tangerine
|
1 medium
|
50
|
Watermelon
|
1 cup
|
40
|
Watermelon
|
1 slice, 10" diam.
|
150
|
ေျပာင္း၊ဆန္
အမ်ိဳးအစား
|
ပမာဏ
|
ကယ္လိုရီပါဝင္ႏွဳန္း
|
Oatmeal, rought cut
|
1 cup
|
145
|
Pancake, buckwheat
|
1 4" diameter
|
54
|
Pancake, whole wheat
|
1 4" diameter
|
74
|
Popcorn, dry
|
1 cup
|
54
|
Rice, brown, cooked
|
1/2 cup
|
80
|
Rice, wild, cooked
|
1/2 cup
|
85
|
Rye bread
|
1 slice
|
56
|
Whole wheat bread
|
1 slice
|
56
|
အခြံမာသီးမ်ားႏွင့္သစ္ေစ့မ်ား
အမ်ိဳးအစား
|
ပမာဏ
|
ကယ္လိုရီပါဝင္ႏွဳန္း
|
Almonds
|
1/4 cup
|
212
|
Brazil nuts
|
1/4 cup
|
230
|
Cashews
|
1/4 cup
|
97
|
Peanuts
|
1/4 cup
|
210
|
Peanut butter
|
1 tbs.
|
86
|
Pecans
|
1/4 cup
|
185
|
Pistachios, shelled
|
1/4 cup
|
185
|
Pumpkin seeds
|
1/4 cup
|
192
|
Sesame seeds
|
1 tbs.
|
55
|
Sunflower seeds
|
1/4 cup
|
170
|
Tahini
|
1 tbs.
|
89
|
Walnuts
|
1/4 cup
|
160
|
ၾကက္ႏွင့္ၾကက္ဆင္
အမ်ိဳးအစား
|
ပမာဏ
|
ကယ္လိုရီပါဝင္ႏွဳန္း
|
Chicken breast
|
4 ounces
|
193
|
Chicken, light meat, no skin
|
4 ounces
|
196
|
Chicken, dark meat, no skin
|
4 ounces
|
232
|
Turkey, light meat, no skin
|
4 ounces
|
178
|
Turkey, dark meat, no skin
|
4 ounces
|
212
|
အသီးအရြက္
အမ်ိဳးအစား
|
ပမာဏ
|
ကယ္လိုရီပါဝင္ႏွဳန္း
|
Alfalfa sprouts
|
1 cup
|
20
|
Artichoke
|
1 medium
|
60
|
Artichoke hearts
|
1/2 cup cooked
|
42
|
Arugula
|
1/2 cup
|
3
|
Asparagus
|
1/2 cup cooked
|
23
|
Avocado
|
1/2 cup pureed
|
185
|
Bamboo shoots
|
1/2 cup raw
|
21
|
Beet greens
|
1/2 cup cooked
|
20
|
Beets
|
1/2 cup cooked
|
38
|
Bell peppers
|
1/2 cup raw sliced
|
25
|
Bok choy
|
1/2 cup cooked
|
10
|
Broccoli
|
1/2 cup cooked
|
22
|
Broccoli, raw
|
1 medium stalk
|
45
|
Brussels sprouts
|
1/2 cup cooked
|
30
|
Cabbage
|
1/2 cup cooked
|
17
|
Carrot, raw
|
1 7 inch
|
31
|
Carrots
|
1/2 cup cooked
|
35
|
Cauliflower
|
1/2 cup cooked
|
20
|
Cauliflower, raw
|
3 florets
|
14
|
Celery, raw
|
1 stalk
|
6
|
Celery
|
1/2 cup cooked
|
13
|
Chard
|
1/2 cup cooked
|
18
|
Chives
|
1 medium
|
9
|
Collard greens
|
1/2 cup cooked
|
17
|
Corn
|
1/2 cup cooked
|
89
|
Cucumbers
|
1/2 cup sliced
|
7
|
Eggplant
|
1/2 cup cooked
|
13
|
Endive
|
1/2 cup chopped
|
13
|
Garlic
|
1 clove
|
4
|
Green beans
|
1/2 cup cooked
|
22
|
Green onions
|
1/2 cup chopped
|
16
|
Jicama
|
1/2 cup cooked
|
43
|
Kale
|
1/2 cup cooked
|
18
|
Kohlrabi
|
1/2 cup cooked
|
24
|
Leeks
|
1/2 cup cooked
|
16
|
Lemon grass
|
1 cup raw
|
66
|
Lettuce, iceburg
|
1/2 cup
|
9
|
Lettuce, romaine
|
1/2 cup
|
4
|
Mushrooms
|
1/2 cup raw
|
9
|
Mushrooms
|
1/2 cup cooked
|
21
|
Mustard greens
|
1/2 cup cooked
|
11
|
Okra
|
1/2 cup cooked
|
25
|
Olive oil
|
1 tbs.
|
120
|
Onion
|
1/2 cup cooked
|
46
|
Onion, raw
|
1 medium
|
60
|
Onion, raw
|
1/2 cup chopped
|
30
|
Parsley
|
1/2 cup chopped
|
11
|
Peas
|
1/2 cup cooked
|
34
|
Potato, white
|
1/2 cup cooked
|
59
|
Pumpkin
|
1/2 cup cooked
|
24
|
Radishes
|
1/2 cup sliced
|
12
|
Radicchio
|
1 medium leaf
|
2
|
Rhubarb
|
1/2 cup raw
|
13
|
Rutabaga
|
1/2 cup cooked
|
47
|
Sauerkraut
|
1/2 cup cooked
|
25
|
Spinach
|
1/2 cup cooked
|
21
|
Spinach
|
1 cup raw
|
14
|
Summer squash
|
1/2 cup cooked
|
36
|
Sweet potato
|
1/2 cup cooked
|
125
|
Tomato
|
1 medium
|
35
|
Turnip greens
|
1/2 cup cooked
|
15
|
Turnips
|
1/2 cup cooked
|
24
|
Water chestnuts
|
1/2 cup raw
|
60
|
Winter squash
|
1/2 cup cooked
|
80
|
Zucchini
|
1/2 cup cooked
|
14
|
ကဲဒါဆုိုုရင္မိမိတိုု႔စားသံုုးမယ့္အစားအစာေတြမွာဘယ္ေလာက္ကယ္လိုုရီပါတယ္ဆိုုတာတြက္လိုု႔ရပါျပီ..
ပ်ိဳးယုဝသုန္
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