Murtabak/mutton - 1 piece - 722 kalori Cheese Cake - 1 slice - 400 kalori Roti Telur & Dhal - 1 piece &

1/2 cup - 414 kalori Laksa Kari - 1 bowl - 589 kalori Nasi Lemak - 1 complete - 644 kalori Mee Goreng Mamak - 1 plate - 660 kalori Lor Mee - 1 bowl - 383 kalori Mee Rebus - 1 plate - 556 kalori Mee/Bihun Goreng - 1 plate - 510 kalori Kuey Goreng Kerang - 1 plate - 743 kalori Mee Wantan - 1 plate - 409 kalori Laksa Penang - 1 bowl - 436 kalori Mee sup - 1 bowl - 381 kalori Lor Mai Fun - 1 plate - 422 kalori Nasi Briyani Kambing - 1 plate - 587 kalori Nasi Minyak + Rendang Daging - 1 plate - 664 kalori Nasi Campur + 3 dish - 1 plate - 620 kalori Century Egg Porridge - 1 bowl - 423 kalori Nasi Ayam - 1 plate - 600 kalori Nasi Goreng Biasa - 1 plate - 637 kalori Nasi Claypot - 1 bowl - 898 kalori Sotong goreng tepung - 1 small plate - 630 kalori Sup Krim - 1 rice bowl - 375 kalori Cheese burger with extra beef - 1 whole - 438 kalori

Fried fish cake with bun - 1 whole - 433 kalori sundae chocolate - 1 cup - 380 kalori Apple Pie - 1 piece - 260 kalori Cheese & meat sauce - 1 small plate - 444 kalori sandwich chicken salad - 1 whole - 481 kalori Pasembur - 1 plate - 752 kalori Rojak Buah - 1 plate - 443 kalori teh tarik - 1 glass - 83 calori (if you take 4 cups a day, it will equal to 1 1/2 bowl rice

Kategori:Kuih Muih 1. Kasuiberkelapa 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

Cadangan pengambilan kalori setiap hari

Dewasa Umur (Tahun) Tenaga (Kalori) Lelaki Aktif Sederhana Berat Badan 55 kg

20 - 39 40 - 49 50 - 60 > 60

2,530 2,400 2,280 2,020 Perempuan

Aktif Sederhana Berat Badan 50 kg

0 - 39 40 - 49 50 - 60 > 60

2,000 1,900 1,800 1,600

Pilihlah makanan yang kurang kalori menggantikan makanan yang berkalori tinggi, seperti :

Semangkuk meehon sup menggantikan sepinggan kuih teow goreng, (350 kalori) (600 kalori)

Segelas air kacang soya menggantikan sebotol minuman ringan, (60 kalori) (150 kalori)

Sepotong buah segar menggantikan semangkuk bubur caca, (60 kalori) Jumlah : (300 kalori) 470 kalori 1050 kalori

Sajian makanan segera Pilih yang berkalori rendah : dari makanan segera yang berkalori tinggi seperti :

burger keju, 317 kal buah-buahan, 60 kal air atau teh tanpa gula, 0 kal salad tanpa dresing, 28 kal Jumlah : 405 kalori

whooper sandwich, 628 kal kentang goreng, 227 kal coke, 150 kal

Jumlah : 1005 kalori

Petua memilih makanan di restoran :

sebelum menempah meja, dapatkan maklumat sama ada bahan ramuan hidangan dapat ditukar baca menu dengan teliti dan pilih makanan yang sihat. Pilih makanan yang bersayur. Minta salad tanpa dresing minta makanan yang kurang berminyak, garam dan tanpa serbuk perasa (MSG). Minta yang menggunakan perasa seperti rempah atau herba pilih hidangan yang dikukus, rebus, panggang atau dibakar jika ada sos, minta ianya disajikan berasingan jika anda memerlukan makanan yang rendah kolestrol, elakkan makanan berdaging seperti otak, hati dan buah pinggang atau ketam, udang atau sotong pilih makanan yang disediakan pada asalnya memang berkalori rendah minta buah-buahan sebagai pencuci mulut minum air, teh atau kopi tanpa gula daripada meminum minuman ringan yang manis atau arak

Welcome To Calorie School

We at Cekodok.com not only provide you with a Malaysian food calorie database, but we also want to help educate you on the importance of understanding:
y y y y y y

What are calories? How they cause weight gain and weight loss How many calories you need per day How protein, carbohydrates and fats make up the calories. How to read nutrition labels. and more.

What Are Calories?

Calories are the unit measurement of energy for food (1 calorie = 4 joules). The main sources in food are carbohydrates, protein and fat.

We eat so that we get nutrition and, more importantly, energy to sustain our activities, bodily functions and life itself. Every breath you take, every movement requires a certain amount of energy.

How Calories Influence Weight Gain And Weight Loss

Losing or gaining weight is all about energy, and all about CALORIES. Wanna lose 1 pound of fat? Well than you gotta somehow burn 3500 calories. If you supply your body with more energy (food) than it needs, the surplus cant just disappear. It will be stored (you could call it potential energy) as fat. So what is the impact in terms of weight gain or loss?
y

Energy and weight gain: People who gain weight are supplying too much energy into their system. In other words, based on their natural metabolic rate and daily activities, they are eating more than they should. Hence the excess is stored as fat.

Energy and weight loss: When people dont eat enough food to create energy to support their daily activities, their body will tap into reserves (fat) to balance the equation.

How Many Calories Do You Need Per Day?

Everyone should generally know how many calorie they need per day and the factors that influence it. There are different formulas to calculate this but lets keep it practical. Ones daily calorie requirement depends on various factors:
y

Gender: Males generally require more energy compared to women, having been intended by Nature to do the heavier work

y y

Age: The older you become, the fewer calories you need because the natural metabolic rate slows down Weight: The more you weigh, the more calories your body needs to keep alive (just as a heavier car consumes more fuel); this is also why people find it harder to lose weight after dropping a few pounds

Level of Activity: Keeping fit ensures that you have more calories (energy) going out; being active also plays a big role in lifting your overall metabolic rate

BASAL METABOLIC RATE (BMR)

The BMR is the amount of energy you need to sustain your life. This includes your breathing, organs and everything else you need to keep alive: Men: BMR = 66 + (13.7 x wt in kg) + (5 x ht in cm) - (6.8 x age in years) Women: BMR = 655 + (9.6 x wt in kg) + (1.8 x ht in cm) - (4.7 x age in years)

DAILY CALORIE REQUIREMENT (DCR)

Next, we factor in how active the person is, by using the Activity Multiplier:
y y

Sedentary = BMR x 1.2 (little or no exercise, desk job) Lightly active = BMR x 1.375 (light exercise/sports 1-3 days/wk)

y y y

Moderately active = BMR x 1.55 (moderate exercise/sports 3-5 days/wk) Very active = BMR x 1.725 (hard exercise/sports 6-7 days/wk) Extra active = BMR x 1.9 (hard daily exercise/sports & physical job or 2xday training)

DAILY CALORIE REQUIREMENT (DCR)

You are a 30 year old female, 30 years old, 5' 6 " tall (167.6cm) and weigh 120 lbs (54.5 kg).
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Your BMR = 655 + 523 + 302 - 141 = 1,339 calories/day

Your DCR = 1.55 x 1339 = 2,075 calories/day

1. Bersauna selama 15 minit mampu membakar 400-600 kalori. 2. Aerobics selama 30 minit membakar 400 kalori 3. Berbasikal selama 30 minit membakar 250 500 kalori. 4. Jogging selama 30 minit membakar 300 kalori 5. Berenang selama 30 minit membakar 400 kalori
y y y y y y y y

6-7 am = sesudu madu+air suam 7am = seketul roti berinti + air suam 9am= Nesvita 3 in 1 12 noon= Nasi pinggan standard + lauk+ sayur + air suam 3pm = buah (eg sebiji epal or oren) 5-6pm = a cup of coffee 6-7pm (walk-5min, jog-20min, walk-5min total = 30 min then streching) 8-9 pm = segelas susu rendah lemak (marigold) + 4 keping biskut cream craker