Jan 31, 2011

how to diet??

there is some tips

1 Eat plenty of high-fiber foods—that is, fruits, vegetables, beans, and whole grains. These are the "good" carbohydrates—nutritious, filling, and relatively low in calories. They should supply the 20 to 30 grams of dietary fiber you need each day, which slows the absorption of carbohydrates, so there’s less effect on insulin and blood sugar, and provides other health benefits as well. Such foods also provide important vitamins, minerals, and phytochemicals (plant chemicals essential to good health).
2 Make sure to include green, orange, and yellow fruits and vegetables—such as broccoli, carrots, cantaloupe, and citrus fruits. The antioxidants and other nutrients in these foods may help protect against developing certain types of cancer and other diseases. Eat five or more servings a day.
3 Limit your intake of sugary foods, refined-grain products such as white bread, and salty snack foods. Sugar, our No.1 additive, is added to a vast array of foods. Just one daily 12-ounce can of soda (160 calories) can add up to 16 pounds over the course of a year. Many sugary foods are also high in fat, so they’re calorie-dense.
4 Cut down on animal fat. It’s rich in saturated fat, which boosts blood cholesterol levels and has other adverse health effects. Choose lean meats, skinless poultry, and nonfat or low-fat or nonfat dairy products.
5 Cut way down on trans fats, supplied by hydrogenated vegetable oils used in most processed foods in the supermarket and in many fast foods.
6 Eat more fish and nuts, which contain healthy unsaturated fats. Substitute olive or canola oil for butter or stick margarine.
7 Keep portions moderate, especially of high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrĂ©e, split a dish with a friend, and don’t order supersized anything.
Keep your cholesterol intake below 300 milligrams per day. Cholesterol is found only in animal products, such as meats, poultry, dairy products, and egg yolks.
9 Eat a variety of foods. Don't try to fill your nutrient requirements by eating the same foods day in, day out. It is possible that not every essential nutrient has been identified, and so eating a wide assortment of foods helps to ensure that you will get all the necessary nutrients. In addition, this will limit your exposure to any pesticides or toxic substances that may be present in one particular food.
10 Maintain an adequate calcium intake. Calcium is essential for strong bones and teeth. Get your calcium from low-fat sources, such as skim milk and low-fat yogurt. If you can't get the optimal amount from foods, take supplements.
11 Try to get your vitamins and minerals from foods, not from supplements. Supplements cannot substitute for a healthy diet, which supplies nutrients and other compounds besides vitamins and minerals. Foods also provide the "synergy" that many nutrients require to be efficiently used in the body.
12 Maintain a desirable weight. Balance energy (calorie) intake with energy output. Exercise and other physical activity are essential.


right now let's talk about taylor swift
she is good in play piano,guitar and ukulele...she know how to play ukulele....wow that's great of course she know cause she used to play guitar...her full name is taylor alison swift,she born at wyomissing pennsylvania on 13 december 1989,,,
she is american singer yeah i'm sure everyone know about that!!
i become her fan since she sing love story song...her first album tim mcgraw...she is really beautiful like an angel and cute and gergeous...she really has a nice voice and good in write a song,,,she is really talented
that's all i really know about her,,,not much...better than never

taylor alison swift
13 dec 1986


students yg tgh cuti raye cine pasti ade banyak kerje rumah kan??begitu juge dengan aku hurmm kne buat science report,maths modern,history,chemistry and physics....yes memang 5 subjek sahaje but keje yang kne buat tuh sgt byk...hurmm letih,,,mommy pliz help me...T__T
but it's kay it is for my goodness jugak!!!
oukayh the end of the story about homework...let's open a new story about..bla...blaa tgh fikir japp!!

"Her" new album...speaks now!!

goin to get it!!

huhuhu poor my brother,,he always throw me a pillow and hit my face n now i hit him back while he is busy message on his phone....i throw pillow and accurately terkena face dia huhuhuhu.....tergelak besar aku untuk bro akuh,,,,
mase aku nak perform my prayer then die balas dengan swap aku..hurmm terowk betowll,,,,hurmm papep0wn if die kenekan aku n aku kenekan die baleq aku pasti terkene baleq utk kali ke 2...hurghhh geram sungguh aku dibuatnye...
ouh yupp just now my mommy tengah take a bath then my bro die usik adeq akuh then adeq akuh nanges n mengadu at mommy akuh yg sdg mandi tuh...mommy akuh p0wn mrh..."don't disturb her"
then adeq aku yg ke3 tuh cakap"omg suare hulk sudah keluar" hahahaha aku,abg,adeq tergelak ....shiott jew...
lps mommy aku kluar drpd bathroom apelagi aku barua r then my mommy just give her sweet smile...luckily mommy x tunjukkan muke singa dye...hurmm pasti parah nanti!!huahuahuahua....


okay cerite pasal i went to my friend's house sebab die buat jamuan makan for 4 science class memang xramai yang datang cume aku,pt3,ain,hajar,yana,fazira,anis,zul and the gang je yang datang including aidil....but i'm so grateful cause i can be closed with them and dapatmengeratkan silaturrahim antara new student and new friend...huhu...
aku x sempat nak kenal amer suddenly die dah nak pindah ke MRSM so i feel so terharu in other words so sad lah jugak kan...amer tu memang baik first aku nampak die memang baik,pandai xkurang daripada tu cute n ncem lah jugak,,,aku xsempat nak belikan die hadiah or buah tangan untuk die...mase mak die buat pengumuman tuh ayat die macam nie"okay mak cik nak bagitaw yang amer cakap die syg kan kawan2 die kalau boleh die taknak tinggal kan korang sume...die cakap korang memang best and die p0wn dah rapat nan korang,,,makcik tau kamu semua syg kan die makcik p0wn syg kan die harap semua faham....makcik nak die berjaya so makcik masukkan die ke mrsm....."belum sempat habez tetibe adek kecik die terjatuh drpd buaian yg khas untuk baby...adek die dh besar dlm umo 2 tahun macam tuh..kitowunk tergelak doew adek kecik tuh pulak dok menangis,,,atoyai...tapi kesian jugak kan...hahaha adek kecik die mmg tiut and canteq...
after that kitowunk amek gambar same2 happy same2 sblom amer pergi meninggalkan kite semua..huhu ayt x boleh blaa doe!!papep0wn i wish amer will be success in his life on earth n hereafter....amin!!
sape yg xpergi tu maybe rugi kowdd sebab tu hari terakhir jmpe die...huhu~~aku rase sgt terharu...sedeyh nie..hahaha