其實增肥真的不容易。。。
想一星期增1kg, 每日需要額外吸收1000 calories...
我並不是那種一天到晚都喜歡食野的人。
食野慢,食幾啖就厭,所以多人一齊食飯叫多d 餸share每款食幾啖/食西餐分幾個courses其實幾啱我。
自己在家煮,其實熱量都唔會太高。要吸收足夠熱量可能份量要吃很多,這是對我來說高難度的事。
所以以前要增肥,最有效的方法是每天增加一些有營養又熱量高的食物。選購食物時,我一般都會挑熱量較高的一款 :P
原來現在市面有不少ready-to-go breakfast飲品,方便唔夠時間食早餐的繁忙一族。
比較過之後,果然convenience come at a cost...
價錢都不是很便宜呢。
能量最高的一款是Weetabix on the go, 每100ml有85kcal, 飲完成樽250ml先209kcal。
£=>kcal rate好像有點低呢:P
食件Mr Kipling蛋榚一小件便已139kcal了@@...而£1 有6件!
最後買了yogurt 107kcal per serving (120g),(£1 4盒)
蘋果汁 43kcal per 100g, (£2 1.5L)
Whole milk 65kcal per 100ml (£1 2.272L)
和香蕉作為能量補給品~
同時也有3部Youtube影片,追蹤數超過1萬的網紅mocaちゃんの休憩室,也在其Youtube影片中提到,【材料】 (12.5cm丸型1台分) カッテージチーズ(裏ごしタイプ)100g 脂肪0ヨーグルト 40g 豆乳カロリー45%オフ 100g おからパウダー 10g 卵(全卵) 1個 レモン果汁 少し ラカント 10g 【作り方】 1 オーブンを180°Cに予熱 2 カッテージチーズ、ヨーグルト、豆...
「100g whole milk calories」的推薦目錄:
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- 關於100g whole milk calories 在 mocaちゃんの休憩室 Youtube 的最佳貼文
- 關於100g whole milk calories 在 ochikeron Youtube 的精選貼文
- 關於100g whole milk calories 在 ochikeron Youtube 的精選貼文
- 關於100g whole milk calories 在 cow milk calories per 100ml - YouTube 的評價
100g whole milk calories 在 Tony Capatch 柯龍 Facebook 的最讚貼文
Protein bar recipe:
蛋白棒的食譜:
400g protein powder of your choice
200g Quaker oats
100g peanut butter (Skippy)
50g honey
180g whole milk
400g你喜歡的蛋白粉
200g 麥片
100g 花生醬 (吉比)
50g 蜂蜜
180g 牛奶
Mash till it looks like a drunk mans puke.
用手弄到看起來很想吐
Put it on a dish pan or in a plastic bag.
放在盤子上或是塑膠袋理
Roll until flat on all sides
滾到平
Put in fridge for 2-4 hours
放在冰箱2-4個小時
Remove from fridge, cut open plastic bag on the sides exposing the contents and cut into bars
拿出來,切開袋子。切到你喜歡棒大小
You should get anywhere from 10-18 bars. I got 16 bars at 58g per bar
你應該會有10-18棒。我切了16,58g 的棒
This recipe calories and nutrition according to my bars specifically
Total calories and nutrition per batch:
3368 calories大卡
346g protein 蛋白質
102g fat 脂肪
250g carbs 碳水化合物
Per bar @ 58g 一個棒58g
210.5 calories 大卡
21g protein 蛋白質
6g fat 脂肪
15g carbs 碳水化合物
If you decide to try this recipe, like and share. You can always substitute ingredients according to your taste. But the nutrition will vary. 如果你會試試看,請按讚還有 share 給你們的朋友看。想改裡面所以的配料的話,都可。但是營養不會一樣。
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100g whole milk calories 在 Alex Chee Facebook 的最佳貼文
Good morning guys! Firstly thanks for the support!!!! Woke up to my surprise, really amazed at how fast this page got to people, thanks a lot!
Anyway this is my EVERYDAY breakfast, it is a Must, why? To fuel up the body after a long 8 hours of sleep, and of course to hit the amount of calories my body needs to maintain the muscle mass.
Food: 10 Eggs(3 whole eggs 7eggs white) mixed with some vegetables, I like broccoli and carrot a lot so I used them often, you can actually mix it around, some days I have it with spinach and some pepper. Oatmeal(100g) mixed with milk together with some flaxseed and Pine nuts, these are the carbs and fats( GOOD fats ) that our body need. Normally I would have my oatmeal only mixed with water, but you know you get bored sometimes, and switching and twisting your ideas is the best way to see results :) and also I'll have an orange.
Supplements: Lastly I'll have my BCAA, Fish Oil, Multivitamins.
So yeah that's pretty much it! Remember, start off your day with a meal that will power you up throughout, not one that doesn't build you! I know it may look like there's a lot to do, actually it only took me bout 10mins to prepare, so give it a try :) msg me if you have any questions! Have a good breakfast!
100g whole milk calories 在 mocaちゃんの休憩室 Youtube 的最佳貼文
【材料】 (12.5cm丸型1台分)
カッテージチーズ(裏ごしタイプ)100g
脂肪0ヨーグルト 40g
豆乳カロリー45%オフ 100g
おからパウダー 10g
卵(全卵) 1個
レモン果汁 少し
ラカント 10g
【作り方】
1 オーブンを180°Cに予熱
2 カッテージチーズ、ヨーグルト、豆乳をミキサーで混ぜる。
3 おからパウダー、卵、レモン果汁、甘味料を入れ混ぜる。
4 型に流し込み、予熱したオーブンで約45分焼く。
5 冷蔵庫で一晩冷やしてから型を抜く。
ingredients(12.5 cm round type)
100g of cottage cheese (backed type)
40g Fat 0 yogurt
100g soy milk calories
10g Okara powder
1 egg (whole egg)
A little lemon juice
10g Lacant
directions
1 Preheat oven to 180 ° C
2 Mix the cottage cheese, yogurt and soy milk with a mixer.
3 Add okara powder, egg, lemon juice and sweetener and mix.
Pour into a 4 mold and bake in preheated oven for about 45 minutes.
5 Cool in the refrigerator overnight and then remove the mold.
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100g whole milk calories 在 ochikeron Youtube 的精選貼文
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Healthy well balanced Clam Chowder using lots of vegetables, rich in vitamins, iron, and calcium.
I learned this recipe at the Maternity cooking class held by the city I live in. Since I don't like milk, I used soy milk instead.
Recipes for moms are always good for whole family ;)
FYI: Nov. 8th 2014 Maternity Cooking マタニティ クッキング
https://www.youtube.com/watch?v=K1iXfIkp5G8
---------------------------------
Healthy Homemade Clam Chowder
Difficulty: Easy
Time: 20min
Number of servings: 4
Calories per serving: 135Kcal
Ingredients:
130g (4.6oz.) canned shelled Asari clams in water
100g (3.5oz.) chopped onion
80g (2.8oz.) Komatsuna (Japanese spinach)
40g (1.4oz.) chopped bacon slices
100g (3.5oz.) potato
2 tbsp. flour
150ml soy milk
1/4 tsp. salt
1 tbsp. Sake *water is okay
300ml = water + the liquid from the canned Asari
1 tsp. butter
cracked black pepper
*You don't have to parboil Komatsuna (Japanese spinach) because it doesn't contain that much oxalic acid content compared to the regular spinach. If you are using the regular spinach, please parboil it!
Directions:
1. Chop Komatsuna and separate stalks and leaves. Dice potato and soak in water (to prevent from changing color & remove starch).
2. Heat butter in a pot and cook the chopped onion until tender. Add the chopped bacon and cook until done. Then add the Komatsuna stalks and chopped potatoes, and cook until coated with oil.
3. Add Sake, cover, and steam until the potatoes are cooked.
4. Add flour and mix until blended.
5. Add water + the liquid from the canned Asari, then bring to a boil. Add Asari and Komatsuna leaves. When it becomes to a boil, remove the foam.
6. Mix in salt, pepper, and soy milk. Cook until hot and serve in a dish.
レシピ(日本語)
http://cooklabo.blogspot.jp/2015/06/blog-post_17.html
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100g whole milk calories 在 ochikeron Youtube 的精選貼文
This video will show you how to make cute meatball curry.
It is perfect for Independence Day!
What is your plan for Independence Day?!
We don't have Independence Day in Japan.
This video is for people who live in the U.S. ;D
---------------------------------
Meatball Curry
Difficulty: Medium
Time: 40min
Number of servings: 6
Calories per serving: 431kcal
Ingredients:
((Meatball Curry))
1/2 box = 119g (4.2oz.) House Vermont Curry Sauce Mix (Med Hot) *we call it "curry roux". you can choose mild or hot as well.
600g (1.3lb.) ground beef and pork mixture
salt & cracked black pepper
1/2cup (100ml) Panko (bread crumbs)
1/4cup (50ml) milk
1 egg
1 medium (200g=7oz.) onion
60g (2.1oz.) green peas (frozen)
1/2 medium (100g=3.5oz.) carrot
60g (2.1oz.) whole kernel corn (canned)
2 tbsp. cooking oil
800ml water
((Turmeric Rice)) *of course, the curry can be served with plain, unflavored steamed rice.
1 package Curry Partner Turmeric Paste
6 servings (1020g=2.3lbs.) cooked rice
Directions:
((Meatball Curry))
1. Soak the bread crumbs in the milk. Finely mince the onion. Slice the carrot into 1/8 inch rounds, cut out the stars, and mince the scraps.
2. In a bowl, mix the ground beef and pork mixture, 20g (0.7oz.) of minced onions, soaked Panko (bread crumbs), egg, salt & pepper, minced carrot scraps, and green peas, and mix well with hands until all ingredients are combined and smooth. Divide it into 18 pieces and make them into a ball shape.
3. Heat 1 tbsp. cooking oil in a frying pan. Then gently saute the meatballs until they are golden brown on all sides. Then set aside.
4. Heat 1 tbsp. cooking oil in a large stew pot, saute the minced onions and star-shaped carrots over medium heat until they are coated with oil.
5. Add 800ml water, bring to a boil, add meatballs, remove the foam, and turn the heat down to low. Cook for about 10 minutes until all the ingredients are done.
6. Turn off the heat, break up the curry roux into the pot, and mix well until completely melted. *make sure you stop the heat when you add the curry roux, otherwise it won't blend well.
7. Then put on the heat and simmer for about 10 minutes until it thickens.
8. Lastly add whole kernel corn and simmer for another few minutes.
((Turmeric Rice))
1. Place cooked rice in a bowl. Add Curry Partner Turmeric Paste while the rice is still hot and slice through it using a rice paddle to separate the grains.
2. Use a sheet of plastic wrap to form the round rice balls with turmeric rice. *the rice is hot, so be careful not to burn your hands.
3. Serve Meatball Curry with the rice balls.
*for best results, don't use a lid while cooking.
*curry and rice is best eaten on the day it's made but if you have any leftover, store it in the fridge and finish it on the next day, but it is not recommended.
*if you have leftover curry roux, wrap in a plastic wrap and store it in the fridge and use within a week.
**Turmeric Rice from Scratch**
3 cups Japanese-style rice
1/2 tsp. GABAN Turmeric Powder
10g butter
1. Wash the rice 30 minutes before you start cooking.
2. Add water to the appropriate level indicated in the pot. Then add GABAN Turmeric Powder and butter, and mix well.
3. Place the pot into the rice cooker. Cover it, and press the button to start.
4. When it's done, do not open and let it steam for about 15 minutes. Then using a rice paddle, toss the rice lightly.
5. Serve Meatball Curry with turmeric rice balls.
↓レシピ(日本語)
http://www.cooklabo.blogspot.jp/2012/06/blog-post_29.html
---------------------------------
How to Make Basic Curry Rice (Vermont Curry) Recipe カレーライスの作り方 レシピ
http://www.youtube.com/watch?v=Y0p06tRmO78
House Vermont Curry Sauce Mix (ハウス バーモントカレー)
http://www.house-foods.com/curry/products.aspx
http://housefoods.jp/products/catalog/cat_1,1020,1021,1019.html
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100g whole milk calories 在 cow milk calories per 100ml - YouTube 的推薦與評價
this video about whole fresh cow milk and buffalo milk calories along with fat protein and carbohydrets values, for ex 100ml milk calories ... ... <看更多>