Cover image via Abd. Azari
Berat badan boleh menjadi satu isu yang sangat sensitif bagi sesetengah rakyat Malaysia
Ini kerana kebanyakan daripada rakyat Malaysia bukanlah berada dalam kategori berat badan yang ideal. Kajian turut melaporkan bahawa separuh daripada rakyat Malaysia kini berada dalam kategori obesiti. Bayangkan.
Orang Malaysia ni memang suka makan. Makanan kita pun ada bermacam-macam jenis dan sedap-sedap semuanya. Memang tidak dapat dinafikan.
Namun, menyedari masalah ini serta kesannya untuk jangka masa panjang, seorang pemuda tekad menurunkan berat badannya
Beliau yang berketinggian 170 sentimeter berjaya menurunkan berat badannya dari 102 kilogram ke 73 kilogram dalam masa setahun.
Pemuda yang kini menetap di Istanbul Turki ini juga berkongsi tentang beberapa tips dan menu beserta resepi untuk dijadikan panduan kepada mereka yang bercadang untuk menurunkan berat badan.
Jom baca perkongsian Abd. Azari di bawah:
Di sini kami senaraikan semula menu-menu sihat yang diamalkan oleh Azari. Memang nampak sedap!
Menu 1 : Omelette & Salad
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Bahan-bahan:
*- 2 eggs
– Onion
– Diced tomato*
*- Mix salad of your own choices (raw onion add more flavour to the salad).
– Any salad dressing (pomegranate vinegar taste so good).*
Menu 2: Strawberry & Orange
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*Orange & strawberry (good for snacks).*
Menu 3: Spicy Grilled Chicken & Salad
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Bahan-bahan:
*- 1 piece of chicken
– A pinch of paprika powder
– A pinch of cayenne pepper
– A pinch of black pepper
– A pinch of salt
– A pinch of cumin powder
– A pinch of turmeric
– A pinch of garlic powder
– A pinch of onion powder*
*Grill in oven at 180 celcius for 20-25 minutes (sedap giler)*
*- Mix salad of your own choices (raw onion add more flavour to the salad).
– Any salad dressing (pomegranate vinegar taste so good).*
Menu 4: Honey Grilled Chicken
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Bahan-bahan:
*- 1 piece of chicken
– 1/2 teaspoon of soy sauce
– 1/2 teaspoon of honey
– A pinch of garlic powder*
*Grill in oven at 180 celcius for 20-25 minutes.*
*- Mix salad of your own choices (raw onion add more flavour to the salad).
– Any salad dressing (pomegranate vineger taste so good).*
Menu 5: Vegetable Bibimbap
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Bahan-bahan:
*- 1/2 cup of chopped kimchi
– 1/2 cup of chopped cucumber
– 1/2 cup of chopped carrot
– 1 fried eggs*
*For the sauce:*
*- 1 tablespoon gochujang (korean hot pepper paste)
– 1/2 tablespoon vinegar
– A dash of sesame oil
– 1 minced garlic*
Menu 6: Spicy Grilled Chicken & Salad
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Bahan-bahan:
*- 1 piece of chicken
– A pinch of paprika powder
– A pinch of cayenne pepper
– A pinch of black pepper
– A pinch of salt
– A pinch of garlic powder
– A pinch of onion powder*
*Grill in oven at 180 celcius for 20-25 minutes (sedap giler)*
*- Mix salad of your own choices (raw onion add more flavour to the salad).
– Any salad dressing (pomegranate vinegar taste so good) – I use mayonnaise & ketchup this time.*
Menu 7: Thai Green Curry & Salad
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Bahan-bahan:
*Blend all this ingredients
– 1/2 stalk of lemongrass
– 3 hit green chilies
– 1 shallot
– 2 cloves garlic
– 1 thin slice of galangal (lengkuas)
– 2 tablespoon chopped fresh coriander/cilantro
– A pinch of ground cumin
– A pinch of ground white pepper
– 2 tablespoon fish sauce
– 1 tablespoon lime juice
– 1 teaspoon sugar*
*Blend and stir fry the blended ingredients for 5 minutes with 2 tablespoon of oil.*
*- 1 chopped chicken breast
– 4 tablespoon coconut milk*
*Stir in chicken for 5 minutes and add coconut milk. Boil for 10 minutes and ready to serve.*
*- Mix salad of your own choices (raw onion add more flavour to the salad) –
Use gravy for salad dressing!*
Menu 8: Stir Fry Konjac Noodle & Salad
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Bahan-bahan:
*- 1 cup konjac noodle
– 1 garlic
– 1/2 teaspoon soy sauce
– 1/2 teaspoon oyster sauce
– A pinch of pepper
– 1/2 tomato
– Sliced carrot*
*- Mix salad of your own choices (raw onion add more flavour to the salad)
– Any salad dressing (pomegranate vinegar taste so good)*
Menu 9: *Pasta Carbonara, Hot Dog & Salad
(Phase 3 & 4 or use konjac or cheat day)*
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Bahan-bahan:
*- 1/2 portion pasta
– 1/2 tablespoon olive oil
– 1 minced garlic
– 1/2 cup full cream milk
– 1/4 cup minced salami
– A pinch of salt
– A pinch of pepper*
*- 1 hot dog
– Mix salad of your own choices (raw onion add more flavour to the salad).
– Any salad dressing (pomegranate vinegar taste so good).*
Menu 10: *Pesto Pasta & Salad
(Phase 3 & 4 or use konjac or cheat day)*
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Bahan-bahan:
*- Blend 1/4 cup coriander or parsley or cilantro or spinach with
2 tablespoon olive oil & 2 tablespoon of any kind of nuts
– Stir fry pasta with blended ingredients on low heat
– Add a slice of cheese*
*- Mix salad of your own choices (raw onion add more flavour to the salad).
– Any salad dressing (pomegranate vinegar taste so good).*
Menu 11: *Macaroni and Cheese & Salad
(Phase 3 & 4 or use konjac or cheat day)*
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Bahan-bahan:
*- 1/2 cup cooked macaroni
– 1/2 cup of full cream milk
– 2 slices of cheese
– A pinch of salt, pepper & sugar to taste*
*- Mix salad of your own choices (raw onion add more flavour to the salad).
– Any salad dressing (pomegranate vinegar taste so good).*
Menu 12: *Pad Thai
(Phase 3 & 4 or use konjac or cheat day)*
Bahan-bahan:
*- 1 portion of pad thai or konjac noodle
– Chopped carrot
– 1 tablespoon fish sauce
– 1 tablespoon sugar or palm sugar
– 1 teaspoon tamarind
– 1 egg
– 1 garlic
– 3 fried tofu
– 1 tablespoon of crushed peanut for dressing*
*Stir fry everything.*
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Menu 13: *Aglio Olio Pasta & Salad
(Phase 3 & 4 or use konjac or cheat day)*
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Bahan-bahan:
*- 1/2 portion of cooked pasta
– 2 cloves of garlic
– 2 tablespoon olive oil
– Salt & pepper*
*- Mix salad of your own choices (raw onion add more flavour to the salad).
– Any salad dressing (pomegranate vinegar taste so good).*
Menu 14: Pan Grill Chicken Breast & Salad
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Bahan-bahan:
*- 1 chicken breast
– A pinch of black pepper
– A pinch of cumin
– A pinch of cayenne pepper
– A pinch of turmeric
– A pinch of salt
– 1/2 teaspoon soy sauce*
*- Mix salad of your own choices (raw onion add more flavour to the salad).
– Any salad dressing (pomegranate vinegar taste so good).*
