CARB SAYURAN

Vegetable carb...

below is the list of carb content per 100g (3.6oz) of each vegetable. It is sorted from lowest to highest.
Alfalfa sprouts, raw 0.4
Watercress, raw 0.4
Cabbage spring, boiled 0.6
Bamboo shoots, canned 0.7
Celery, raw 0.9
Chicory, raw 1
Lettuce leaf, butterhead, raw 1.2
Broccoli, green, boiled 1.3
Broccoli, purple, boiled 1.3
Cabbage Chinese, raw 1.4
Curly Kale, raw 1.4
Cucumber, unpeeled, raw 1.5
Marrow, boiled 1.6
Spinach, raw 1.6
Lettuce, cos, romaine, raw 1.7
Broccoli, green, raw 1.8
Courgette (Zucchini), raw 1.8
Fennel, raw 1.8
Zucchini (Courgette), raw 1.8
Zucchini (Courgette), raw 1.8
Lettuce, Iceberg, raw 1.9
Radish, red, raw 2
Aubergine (eggplant), raw 2.2
Eggplant (aubergine), raw 2.2
Pumpkin, raw 2.2
Cauliflower, boiled 2.3
Celeriac, raw 2.3
Broccoli, purple, raw 2.6
Capsicum Pepper, green, raw 2.6
Corn, baby sweetcorn, boiled 2.7
Endive (Escarole) 2.8
Leeks, raw 2.9
Asparagus, canned, drained 3
Okra, raw 3
Tomatoes, canned, & liquid 3
Tomatoes cherry, raw 3
Tomatoes, ordinary, raw 3
Brussels Sprouts, boiled 3.1
Mushrooms, common, raw 3.4
Cabbage red, raw 3.7
Cabbage Savoy, raw 3.9
Asparagus, boiled 4
Beansprouts mung, raw 4
Beetroot, raw 4.6
Carrots, old, boiled 4.9
Cabbage, white, raw 5
Beetroot, pickled, drained 5.6
Carrots, young, raw 6
Capsicum Pepper, red, raw 6.4
Water chestnuts, canned 7
Squash, butternut, baked 7.4
Onions, raw 7.9
Peas, frozen, raw 9.3
Beetroot, boiled 9.5
Artichoke Jerusalem, boiled 10.6
Peas, fresh, raw 11.3
Corn-on-cob, boiled, plain 11.6
Parsnip, raw 12.5
Garlic, fresh, raw 16
Corn kernels, raw 100g 17
Potatoes, old, raw 17
Potatoes, new, boiled 18
Squash spaghetti, baked 18
Corn kernels, canned 27
Sweet potato, baked 28

EVENT MARATHON 2013 YANG AKU MASUK & PERANCANGAN 2014

BIL	DATE	2013 EVENT	KM	RESULT
1	03/02/2013	Melawati run 10k	8.37km	0:49:00
2	17/02/2013	Cap ayam relay	3km	DONE
3	03/03/2013	Brook half marathon	21km	2:40:00
4	31/03/2013	MAKNA Founders 2013	12km	1:27:00
5	14/04/2013	KL 10K ROAD RACE 2013	10km	DONE
6	19/05/2013	KL Towerthon Sunrise Challenge 2013	Tangga	0:31:11
7	12/05/2013	Deuter Trail Fun Run 2013	7km	0:52:00
8	09/06/2013	MIZUNO WAVE RUN 2013	16km	1:40:00
9	23/06/2013	Perodua Race For A Cause 2013	15km	1:36:00
10	14/07/2013	Pacemaker Trail run	3km	DONE
11	31/08/2013	kpac Trail RUN 3km X 5	3km	DONE
12	22/09/2013	Reebook challenge	18.95km	2:06:00
13	05/10/2013	Kfc walk -DONE-	5km	DONE
14	13/10/2013	BHP Orange run	11km	0:53:00
15	19/10/2013	Bsn night marathon	21km	1:55:00
16	21/10/2013	Adidas king of the road	16.8km	1:45:00
17	27/11/2013	Putrajaya malakoff 3km explore race	3km	no 3
18	03/11/2013	2XU MENS COMPETITIVE ROADSHOW	15km	1:25:00
19	10/11/2013	SALOMON X-TRAIL RUN 2013	10km	DONE
20	17/11/2013	Penang Bridge International Marathon	42km	5:14:00
21	23/11/2013	Larian gegar UM	10km	0:53:00
22	01/12/2013	Tm Malaysia	15km	1:19:00
23	15/12/2013	Mizuno Pacesetters Relay 4x3.8km	3.8km	0:15:00
24	20/12/2013	Cyberjaya Resolution Run 2013	10km	DONE

2013 BANYAK SERTAI, MUNGKIN SEBAGAI PERCUBAAN JE, 2014 AKAN MASUK EVENT2 YANG BEST & BERBALOI SAHAJA.

2014 EVENT	KM
THE BURDEN RUN 2014	10km
MELAWATI 10K 2014	10km
BROOKS HALF MARATHON	21km
KL TOWER INTERNATIONAL TOWERTHON CHALLENGE 2014	TANGGA
Penang Bridge International Marathon 2014	42KM
BSN Putrajaya Night Marathon 2014	42KM
Standard Chartered KL Marathon	42km
SOLARMON TRAIL RUN
Deuter Trail Fun Run 2013
Reebook challenge
MAKNA Founders 2013

DIATAS, EVENT MARATHON YANG KU RANCANG NAK MASUK UNTUK TAHUN 2014.

For Sport performance.

For Sport performance.

Hydration

 is vital for optimal sports performance. This is true both before and after training or a sports event. Your goal is to replace both the sugar and salts you lose during that event, as well as the water you perspire. Water does not contain these elements so try a recovery hydration drink.

Always eat breakfast

For sports performance breakfast is a vital meal: it will help to fuel your body for the day as well as improve recovery from evening training sessions. Try adding a source of protein such as scrambled egg to help improve muscle recovery. 

Take on Omega 3

Omega 3 is a great supplement for improving your health and wellbeing but also helps to reduce joint soreness which could manifest from intense and prolonged training sessions.

Sleep.

You recover and grow in your sleep, so ensure you get at least 6 hours of good uninterrupted sleep every night to prevent overtraining and muscle soreness. 

Salah satu cara utk burn fat

First look at what and when you are eating!
You must be eating regularly and consistently to help control blood sugar levels, keep hunger under control and to drive your metabolism forward. Eating 6 small meals a day will help this process, and enhance your bodies fat burning.

Eat protein with every meal
Protein is an essential nutrient if you want to burn fat: it helps speed up your metabolism and reduce hunger. Good sources of protein include chicken, lean beef, turkey, tuna (and other fish), as well as eggs and protein supplements.

Reduce your carbohydrate intake
Refined and processed carbohydrates are either stored or burnt, for the majority of us this will unfortunately most likely be the former. Therefore to prevent additional fat gain, and taking on unnecessary calories, try and reduce your daily carbohydrate intake.

Keep eating fat
Dietary fat is very important for healthy body functioning and hormone production. Furthermore it helps to keep us full and reduce hunger. Good sources of fat include avocado, eggs, flax seeds, oily fish and olive oil.

Create a caloric deficiency
Aim for a small deficit in your daily caloric intake to ensure fat loss. As mentioned above though ensure you are eating plenty of protein to drive your metabolism and eat frequently throughout the day to prevent hunger pangs.

Stay hydrated(minum air pastikan cukup)
It is impossible to lose fat if you are dehydrated, in fact your metabolism can slow by up to 10 percent! Therefore, ensure that throughout the day you stay hydrated, especially during and after your workouts.

Keep eating!
It sounds paradoxical but you must continue to eat and never leave more than 3-4 hours in between each meal otherwise your metabolic rate will drop, along with your blood sugar levels leading to sugar cravings and halted fat burning! If you are on the go and unable to eat a meal try a high protein bar.

Exercise at high intensities
The best fat burning exercises are those which are performed at high intensities. Ditch the cross trainer for 45 minutes and work on high intensity circuits such as the circuits in this app.