Makanan untuk sahur yang sangat mengenyangkan

Haaa anda biasa makan ape untuk sahur?? nasik? mee? roti? atau tak sahur?

Like me and husband..sahur itu wajib! kalau tak masing2 kol 10 pg dah terbongkang tak larat...makanan waktu sahur biasanye nasik la kan sbb mengenyangkan tapi tak lama..tgh hari biasanya dah lapar balik...so this few days saya tryla resepi baru yang saya dapat dari Chef Jua (kenalan blog baru saya ) which bagi saya sangat senang nak prepare...takdela terpisat2 mata ni nak sediakan bahan tgh2 malam untuk masak nasi goreng kol 5 pg...

Saya buat sandwich 3-tier ni dengan inti Beef salami with cheese untuk percubaan kali pertama dan gantikan roti gardenia biasa dengan gardenia wholemeal bread..sangat mengenyangkan ok!

Sahur hari ni plak saya tukar inti letak Chicken Salami pastu letak cheese sampai 2 keping hehe yummy!
Macam tak caya sampai petang pon perut tak bunyik2 kelaparan hahaha..i asked my husband..yela die kan pakar bab makanan ni..mmg die cakap if we eat wholemeal bread atau wholegrain bread lagi kenyang dari makan white bread sebenarnye sebab Glycemic Index (GI) wholemeal bread tadi lagi rendah dari white bread and of course much much lower than white rice!

Ape itu GI??

The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. Foods with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health. Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes (type 1 and type 2). They have benefits for weight control because they help control appetite and delay hunger. Low GI diets also reduce insulin levels and insulin resistance.


Bile kadar penyerapan makanan dalam badan tadi perlahan so kita pon takdela rase lapar berpanjangan..sebab tula sampai petang pon saya relax lagi tak lapar pon hehe....

Ok kat sini saya nak share GI chart untuk a few food yang biasa saya makan (saya highlight dgn kaler oren) dan seterusnye untuk sesiapa yang ingin berdiet dan juga ingin mengamalkan pemakanan yang sihat boleh la bertukar kepada makanan yang mempunyai GI rendah.

Glycemic Index Table

• Low GI are foods that register 55 or less
• Medium GI are foods that register 56 - 69
• High GI are foods that register 70 or more

Glycemic Index Table

Name	GI Score
Baked Beans, 4oz.	48
Kidney beans, 3 oz.	27
Lima beans, 3 oz.	32
Navy beans, 3 oz.	38
Pinto beans, 4oz.	45
Soy beans, 3 oz.	18
Beets, 3 oz.	64
Tomato Sauce	49
Peas	48
Sweetcorn	48
Broccoli, cauliflower, celery, mushrooms	10-25
Apples	38
Carrots	47
Dark rye, 1.7 oz.	51
French baguette, 1 oz.	95
Hamburger bun, 1 bun	61
Kaiser roll, 1	73
Pita bread - whole wheat, 1 slice	57
Sourdough, 1 slice	52
Fruit Bread	53
White bread, 1 slice	70
Wheat bread - stoneground, 1 slice	53
Whole wheat, 1 slice	69
Bagel, plain, 2 oz.	72
Wholegrain Bread	40
Multigrain Breads	45
Bran Muffin	65
see bottom for more comments
Sweet & Sour Chicken with Noodles	41
Lean Cuisine, French style Chicken	36
Beef casserole	53
Chicken Nuggets, frozen	46
Fish Fingers (strips)	38
Pizza, cheese	60
Sausages	28
Sushi, roasted	55
All-Bran Kellogs, 1/2 cup	42
Bran Flakes, Post, 2/3 cup	74
Cheerios, 1 cup	74
Cocoa Krispies, 1 cup	77
Corn Chex, 1 cup	83
Corn Flakes, 1 cup	84
Corn Pops, 1 cup	80
Cream of Wheat, 1 oz.	74
Frosted Flakes, 3/4 cup	55
Grapenuts Flakes, 3/4 cup	80
Frosted Mini Wheats, 1 cup	58
Multi Bran Chex, 1 cup	58
Museli, 2/3 cup	43
Raisin Bran, 3/4 cup	73
Rice Chex, 1 1/4 cup	89
Shredded Wheat, 1/2 cup	83
Honey Smacks, 3/4 cup	56
Special K, 1 cup	54
Total, 3/4 cup	76
Pancakes, from shake Mix	67
Pop Tarts	70
Barley, pearled, 1/2 cup	25
Couscous, 1/2 cup	65
Instant, 1 cup, cooked	87
Uncle Bens, converted, 1 cup	44
Long grain White, 1 cup	41
Short grain, white, 1 cup	72
Brown rice (steamed)	50
Graham crackers	74
Oatmeal cookie, 1 cookie	55
Vanilla wafers, 7 cookies	77
Rice cakes, plain, 3 cakes	82
Stoned wheat thins, 3 crackers	67
Water cracker, 3 crackers	78
Ice cream, vanilla, 10% fat	61
Low Fat Ice Cream	35
Milk, whole, 1 cup	27
Milk, skim, 1 cup	32
Milk, chocolate, 1 cup, 1%	34
Pudding, 1/2 cup	43
Milk, soy, 1 cup	31
Tofu frozen dessert, low fat, 1/2 cup	115
Yogurt, nonfat, fruit, sugar, 8 oz.	33
Yogurt, nonfat, plain, artifical sweet, 8 oz.	14
Yogurt, nonfat, fruit, artificial sweet, 8 oz.	14
Custard, 3/4 cup	43
Apple, 1 medium, 5 oz.	38
Apple juice, unsweetened, 1 cup	40
Apricots, 3 medium, 3 oz.	57
Banana bread, 3 oz.	47
Banana, 5 oz.	55
Cherries, 10 large, 3 oz.	22
Cranberry juice, 8 oz.	52
Grapefruit, raw, 1/2 medium	25
Grapes, green, 1 cup	46
Kiwi, 1 medium	52
Mango, 1 small	55
Orange, 1 medium	44
Orange juice, 1 cup	46
Peach, 1 medium	30
Pear, 1 medium	38
Pineapple, 2 slices	66
Plums, 1 medium	69
Prunes, 6	29
Raisins, 1/4 cup	64
Watermelon, 1 cup	72
Cantelope	65
Fettucine, 6 oz.	45
Linguine, 6 oz.	52
Macaroni, 5 oz.	47
Ravioli, meat, 4 large	39
Apaghetti, white, 6 oz.	41
Spaghetti, wheat, 6 oz.	37
Spaghetti, white	42
Spiral, durum, 1 cup	43
Tortellini, cheese, 8 oz.	50
Vermicelli, 6 oz.	35
Lasagna, beef	47
Vanilla wafers, 7 cookies	77
Sponge cake, plain, 1 slice	46
Snickers, 2.2 oz. Candy bar	41
Pretzels, 1 oz.	83
Potato chips, 14 pieces	54
French Fries, 4.3 oz.	75
Popcorn, light, microwave	55
Popcorn, regular	72
Pop Tarts, chocolate, 1 tart	70
M&M's Chocolate candy, peanut	33
Snickers Bar	41
Mars Bar	68
Peanuts	14
Granola Bar, chewy, 1 oz.	61
Graham crackers, 4 squares	74
Doritos Corn chips, 1 oz.	72
Coca-Cola, 1 can, 12 oz.	77
Gatorade, 8 oz.	78
Fanta soft drink, 1 can, 12 oz.	63
Apple Juice	40
Orange Juice	50
Tomato Juice	38
Chocolate Milk	34

source from here.