Nak sedap

Okay. Aku confuse gile ni. Aku nak tambah berat badan tapi gile susah sebab lepas makan mesti aku terus membuang. Yes tahap metabolisme aku sangat tinggi. Bila aku nak naikkan berat badan si dia tak bagi. Dia suke aku tulang macam ni. Mungkin sebab sejarah lama dia kot tu yang bagi aku tambah berat badan. Tapi bila aku bincang ngan dia elok2, dia cakap 'ok, tambah 2kg je.Kalau tak boleh jugak jangan nak naikkan berat badan.' Then aku whhaaatt?? Dush! Dush! rasa nak hentak kepala kat dinding. Berat aku 35 kg sahaja ok? Aku nak naikkan 2kg je. memang aku tak tinggi. Tapi aku susah nak cari seluar. Apatah lagi kasut. Pastu aku dok belek2 menu healthy diet. Aku dapat ni.

 

To Gain Weight

 

Protein sources (50% of your daily calories)

 

fish (tuna, salmon, haddock, cod), turkey, chicken, red meats (flank steak, lean ground beef), dairy products (cottage cheese, milk, low-fat yogurt), eggs, soybeans, nuts, legumes, ham, pork, shellfish, scallops, lamb, tofu, protein supplements (whey, egg, milk, soy protein supplements) 

Carbohydrate Sources (40 % of your daily calories)

 

fruits, brown rice, whole grain breads & cereals, bagels, oatmeal, pasta, potatoes, vegetables (broccoli, green beans, corn), legumes (chick peas, lima, kidney, and soybeans), cream-of-wheat, pretzels, yams 

Fat sources (10% of your daily calories)

 

olive oil, peanuts, peanut butter, almonds, safflower oil, sunflower oil, walnuts, flax seed oil, borage oil, avacadoes, fish oils (salmon), cla (conjugated linoleic acid)

Snacks

 

Apples, raw baby carrots, beef jerky, nuts, pretzels, baked potato chips, protein bars (Balance, Met-RX), yogurt.

Then aku cari la sample menu untuk naikkan berat badan aku dapat ni pulak. 

Breakfast
 1 cup granola
2 tbsp chopped nuts
2 tbsp raisins
1 banana
1/2 cup low-fat milk
1/2 cup orange juice


Snack
Thick slice whole wheat toast
1 tbsp peanut butter

Lunch
1/2 avocado, sliced
3 oz can tuna in oil, drained
2 sliced tomatoes
handful olives
Mixed salad leaves
2 tsp olive oil
tbsp sesame seeds
Method: Put the salad leaves in a bowl, top with the avocado, tuna and tomatoes. Sprinkle olives over, then drizzle oil on top and sprinkle with the seeds.

Snack
1/2 cup low-fat milk
Slice pound (fruit) cake

Dinner
5 oz skinless, boneless chicken breast
2 cups mixed sliced vegetables (like peppers, mushrooms, onions, carrots)
1/4 cup chicken broth
1/2 cup canned chickpeas (drained)
1/2 cup chopped tomatoes
1 cup cooked (5 tbsp uncooked) brown rice
Method: Cut chicken into chunks, put in casserole dish with the remaining ingredients (except rice), and cook in a moderate oven for about 30 minutes. Serve over rice.

Snack
Bowl fresh fruit
Scoop ice-cream

Honestly aku rasa makan 6 kali tu sangat banyak kali. Tapi kalau nak naikkan berat badan secara sihat tu memang perlu dan aku betul2 nak naikkan berat badan aku ok. 

Apa yang aku dapat dari apa yang aku baca dari atas tu and apa yang aku baca kat tempat lain kalau nak naikkan berat badan :

1. Perlukan snack tambahan sebelum tidur macam sandwich, susu, buah.
2. Makan makanan kalori tinggi. 
3. Makan cereal tambah susu ofkos la ngan susu. Boleh tambah biskut ke ape2.
4. Kene banyak makan daging sebab sumber protien dan kalori banyak.

5.Kalau aku cari menu mesti ade pisang. So pisang memang penting. Dan buah yang kering  tak banyak air cam pisang, kurma banyak kalori.

6. Snack yang tingkatkan kalori seperti yogurt, cheese, muffins, milk shake. Tu yang aku baca la. Aku tak tau ape lagi. Hehe.

So, fighting!! Harap2 kalau ikut diet ni dapat la aku naikkan berat badan. Hehe.

just saying : Nak makan chicken chop!!