Thursday, August 27, 2009

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

NameGI 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 Sauce49
Peas48
Sweetcorn48
Broccoli, cauliflower, celery, mushrooms10-25
Apples38
Carrots47




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 Bread53

White bread, 1 slice

70

Wheat bread - stoneground, 1 slice

53

Whole wheat, 1 slice

69

Bagel, plain, 2 oz.

72

Wholegrain Bread40
Multigrain Breads45
Bran Muffin65


see bottom for more comments
Sweet & Sour Chicken with Noodles41
Lean Cuisine, French style Chicken36
Beef casserole53
Chicken Nuggets, frozen46
Fish Fingers (strips)38
Pizza, cheese60
Sausages28
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 Mix67
Pop Tarts70




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 Cream35

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

Cantelope65




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, white42

Spiral, durum, 1 cup

43

Tortellini, cheese, 8 oz.

50

Vermicelli, 6 oz.

35

Lasagna, beef47




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, regular72

Pop Tarts, chocolate, 1 tart

70

M&M's Chocolate candy, peanut

33

Snickers Bar41
Mars Bar68
Peanuts14

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 Juice40
Orange Juice50
Tomato Juice38
Chocolate Milk34




source from here.

31 comments:

iedaLUVsham said...

ieda pon sahur roti jerk, maleh nasik2 ni, berat... oh beef salami ku..yumyum!! hehehe!!! ;p

e.l.i.s.s.m.i.e said...

memang nampak menyelerakan..tapi mkn sorang2 tak selere dowh..my hubby x sahur :(

Lady of Leisure said...

lady sahur roti ngan mushrom sup n kurma plus susu lagi tadi..
good idea farah...
tak terpikir lak nak wat sandwich b4 this..
lagi satu lady penah baca, sardine tu pun membekalkan tenaga jugak.. boleh la wat sandwich sardine kan.. hehe.. :)
thanks for the info farah..
:)

iEfa said...

pakar pamakanan betul ni :P

kiteorg arituh pon sahor roti...sgt kenyang...roti + telor(mcm benjo tuh) + cheese + salad...
tkyah susah2 penin2 pikir lauk kann...ni roti ader lagi...esok try akak nyer sandwich laa :D

UmmiKhayra said...

Wahh.. nampak sedap tuh.. boleh try jugak nih... ehhehehhe mana nak cari beef salami tu ek? Yummy...

Thanks for the info farah... bagus2... :)

senioritasara said...

sedapnyeeeeeeeeeee farah

mummy_adam said...

yummy.. sedap nyer.. nak try bt berbuka nie lah :)

:: m.u.n.i.r.a :: said...

wah..cam best jek farah!
harus di cuba gak nih...
makan nasik time sahur hari2 pun bosan jugak ek!

Jiey^Mien said...

kitorg jenis bangsa tak sahur.. bangun pun minum air putih jer.. =)

atulhani said...

wah siap info lengkap pasal roti wholemeal.. btw farah, sy memang tak makan nasi. mmg makan roti wholemeal ni je sbg mknan utama. kdg2 mkn kosong je pun sedap roti wholemeal gardenia ni.

lin said...

smlm sya muntah2..huhu makan pedas time sahur..blk ni nk beli la roti cm farah ckp ni..cheese pn ada kt fridge..nk wt la roti bakar with cheese..thanks for d info =)

isabelle said...

huiii... informatif sungguh lakimu yg keje di gym tu ye? hehehe.

anyway, i wonder whether my hubby yg ada gastrik tu sanggup try survive dgn wholemeal bread.

Drama Mama said...

i sahur suka roti tapi my hubby memang kena nasik hehe. haa dah banyak tengok orang buat resipi ni, i tried dulu2 buat tapi sebab letak mustard and pickles kot, my hubby kata loya tekak hahaha

Cikpid said...

hehehhe..nk cube laa..penat laa nk panaskan nasi..kdg2 siap kene msk lauk lain ag sahur..huhuhuhu

¥ α Ŋ α Đ z µ £ said...

bleh try roti plak pasni

sya said...

saya masak untuk berbuka terus untuk sahur..
masa nak makan sahur, panaskan aje.
malaskan saya ni? :P

MeL said...

me too! i ske buat homemade sandwiches gn wholemeal bread & chicekn slices w salads. shedap & kenyang..

azzamoro said...

wah nampak sedap. aku nak makan sandwich wholemeal bread la sahur nnti..

azuan said...

makan roti je!!
mane leh masak duk kat u nie..hi3

fizamior said...

aku sahur mkn 2pinggan nasi nyahhh... bf la katakan...iskk...

Mama Adam said...

Masa pregnantkan adam dulu, kita makan roti dengan susu anmum ajer waktu bsahur. Alhamdulillah, nak kata kenyang sampai ke ptg tu idak lah,tapi boleh lar bertahan sampai buka puasa..

Elyn said...

pergh i kene print mende ni kalo nk diet betui!!

Ummi Salsabila said...

emm.mmg nmpk sedap.nnt le try.kami sllu sahur nasi.

p!nkerton said...

uihh ramai dah plan nak sahur dgn roti wholemeal ni. sold out la nampak gaye nye kat kedai kang ;p

Nurhayati said...

owh owh info sangat menarik!! thanks beb

sahur tadi makan cereal je.. ngan apple juice

Ann said...

farah....alangkah bagusnya kalau peut den ni macam peut ekau...bab makan roti ni memang surrender...nasi pun tak lalu time sahur...dok teguk air jer....

DaKoSue said...

bestnyer akk ade org jaga makan x yah gi pusat pelangsingan badan...huhu saya nak berguru ngan akk boleh berat bdn saya pon dah bertambah nih x tahulah nak wat cam ner...still susukan baby lagi nak diet lapar lak tolong guide saya blh hehe....

Farah said...

ieda:roti pon kenyang jugak..

eliss:erk tahan plak perut die ek..

lady:i mmg suka sardine!

iefa:uish sedappnyee..

UK:giant ade jual..

sara:hehe tryla buat..

ena:sila..sila..

munira:aah btui btui!

jiey:alamak perut tahan takpe..kami tak tahan la hehe]

atul:wholemeal ni mmg mengenyangkan..

lin:aah cuba la tukar ke sandwich plak.mane tau ok..

isabelle:i pon ade gastrik ..sbb tu kena sahur gak..

baizurah:aah ade org mmg nak nasik jugak..

Farah said...

cikpid:rajinnye kamu..

yana:sila sila..

sya:alaa saya pon camtu jugak hahaha..ni pon sbb senang je nak sediakan...

mel:mmg shedap!

azza:sila try!

fiza:mak aii melantak nampaknye hahaha

mama adam:waah itu sudah baguss..

elyn:hahaha..sampai nak print.

US:mehla cuba yg ni plak..

fatih:hahah takpe putrajaya pasti ade stok..

yati:cereal pon bagus!

Ann:uisshh kalau ekau tahan takpo

Sue:hehe boleh2...akak pon
BF jugak..kalau serious leh email akak di mylildreamz@gmail.com

Miss Yunos said...

...best nye dpt suami mcm akak...tau pasal kesihatan dll.leh bntu kite jge bab pemakanan.

Miss Yunos said...

...best nye dpt suami mcm akak...tau pasal kesihatan dll.leh bntu kite jge bab pemakanan.

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