11 Tips to Eat Clean and Start losing Weight

assorted sliced fruits in white ceramic bowl
Photo by Trang Doan on Pexels.com

What is clean eating? Clean eating focuses on consuming whole foods that are minimally processed and as close to their natural form as possible. Adopting a clean eating plan can be a simple and effective way to lose weight and boost your overall health. On top of that, eating clean means relying less on processed, store-bought items and preparing more meals at home, which could save you money.

Here are 11 clean eating tips that can help you be healthier and more energized:

1. Cut out Added Sugar

Eating too much added sugar has been linked to a wide array of health issues ranging from obesity to heart disease. When transitioning over to a cleaner eating pattern, foods and beverages with added sugar should automatically be phased out. When cleaning up your diet, using healthy substitutes for your favorite sweet treats can satisfy cravings and keep you on track.

For example, swap your nightly bowl of ice cream for a clean treat like Greek yogurt topped with berries, unsweetened coconut and cinnamon.


2. Bring out Your Inner Chef

A lot of people nowadays depend on fast food and other quick, unhealthy foods to get them through busy days.

However, making a habit of buying meals and snacks on the run can lead to unhealthy choices and behaviors. Although it’s not practical for everyone to cook all meals at home, preparing fresh, healthy food for yourself should be a priority whenever possible.

When eating clean, knowing what’s in your food is important and cooking for yourself is the easiest way to control what goes in and what stays out of your body.

3. Stop Eating “Diet” Foods

When trying to lose weight, many people reach for “diet” foods like low-fat dressings, diet soda, meal replacement bars and weight-loss drinks. These foods can be loaded with artificial sweeteners, preservatives and added sugar.

For example, low-fat yogurts can contain as much as 23 grams (6 teaspoons) of sugar in a half-cup serving. When following a clean eating program, choose whole, non-diet foods like unsweetened, full-fat yogurt and natural peanut butter with no added sugar.

4. Go for the Green

Leafy green vegetables like spinach, kale and arugula are easy and nutritious ingredients that can be added to almost any meal. Adding a mixed green salad to your meal, incorporating sautéed spinach into an omelet or tossing fresh kale into your favorite smoothie are easy ways to eat more healthy produce.

Greens — especially dark, leafy greens like kale — are packed with vitamins, minerals and antioxidants that help your body thrive.

Try experimenting with different types of greens to narrow down your favorites.


5. Say NO To Refined Carbs

Filling up on white rice, bread and pasta won’t do you any favors when it comes to health. This is because these foods lack the vitamins, minerals, fat, protein and fiber that your body needs to function.

Plus, a high intake of refined carbohydrates has been associated with an increased risk of developing health issues like obesity and diabetes..

Swap refined grains for whole, fiber-rich grains like oats, barley, brown rice for cleaner, more nutrient-dense carbohydrate options.


6. Choose Nutrient-Dense Foods

Foods that are considered “nutrient-dense” contain an impressive amount of nutrients but are relatively low in calories. They’re perfect for those looking to shed pounds.

Nutrient-dense foods include broccoli, berries, eggs, red bell peppers, seeds, wild-caught salmon and sweet potatoes.

On the other hand, foods that are considered nutrient-poor, like candy and fast food, are packed with calories yet contain few nutrients.

Choosing meals and snacks that are loaded with nutrient-dense ingredients is a smart and delicious way to get healthier.

7. Keep It Clean When Eating Out

As long as you know what to look for, eating clean can be a breeze no matter where you are. Choose meals that focus on fresh produce, complex carbs, healthy fats and lean proteins. Although it’s perfectly healthy to indulge in a treat once in a while, make it a point to limit heavy dishes like creamy pastas and fried foods as much as possible.

Additionally, swap the breadbasket for a healthy salad before your meal to increase your vegetable intake while filling up on fiber.

8. Meal Prep for Success

Prepping bulk meals for the week ahead ensures that you will have fresh, healthy options every day. It also keeps you from making poor food choices out of desperation.

For example, knowing that you have a delicious meal already prepared and waiting for you in your refrigerator can deter you from stopping at a fast food restaurant for a quick bite.

Try investing in a dry erase board for your kitchen where you can jot down recipe ideas, grocery lists and plan meals for the week ahead.

9. Don’t Drink Your Calories

Drinking just a few calorie- and sugar-laden drinks per day can lead to weight gain over time and may increase your risk of developing chronic diseases like diabetes.

Even healthy-sounding drinks like smoothies can be loaded with sugar, which isn’t good for weight loss or overall health.

To keep your added sugar intake to a minimum, hydrate with healthy options like water, water infused with fresh fruit and unsweetened green tea.

10. Keep Your Pantry and Fridge Stocked

When transitioning to a healthier diet, it’s essential to be prepared. This way, you always have the ability to make healthy meals and snacks.

Set aside time every week to go grocery shopping, which will ensure your kitchen is stocked with the ingredients necessary to keep you on track with your wellness goals. Keeping a supply of healthy canned, frozen and bulk ingredients on hand can make last-minute meals a breeze.

Canned beans, frozen vegetables and grains like quinoa and oats are affordable, clean ingredients that can be stored in the freezer and pantry to be enjoyed at any time.

11. Clean up Your Coffee

Although coffee is a healthy drink on its own, additives like sweetened syrups, artificial sweeteners and whipped cream can negatively impact your health and waistline.

Popular coffee drinks like frappuccinos, mochas and sweetened lattes can pack in hundreds of calories.

In order to keep your coffee healthy and avoid flooding your body with excessive amounts of sugar, keep your drink simple and opt for unsweetened items.

To conclude this…

Clean eating isn’t a diet — it’s a healthy way of eating that can be followed for life.

By increasing your intake of whole, clean foods and eating fewer unhealthy, processed items, you can positively impact your overall health and wellbeing.

Plus, eating clean can help you reach your weight loss goals in a healthy, sustainable way.

Try incorporating a few of these tips every week. Before you know it, you will be living a healthier, happier lifestyle

Health Benefits of Warm Water

photo credit : quora.com

According to Ayurveda, all kinds of water are not absorbed at the same rate by the body. Regular water takes around 6 hours to get absorbed, whereas water which has been boiled, takes only half that time. What is interesting to note, is that Ayurveda does not insist that you have the boiled water hot. It says that boiling water for ten minutes enriches it with energy and stimulates agni which in turn helps digestion. The very properties of water are said to alter after boiling. It is said to be beneficial to sip on this water all through the day, reheating it is not required as the nature of the water is now warm. Water kept overnight loses these properties though. Boil fresh water every morning for best results.

1. Prevents constipation 

Intestinal movement is important to avoid bloating, abdominal pain and discomfort. Dr. Rupali Datta suggests that having warm water is great for internal ‘cleansing’. It regulates bowel movement and prevents constipation.

2. Great for glowing skin 

Drinking warm water raises your body’s temperature and helps release toxins. This detoxification, is great for glowing skin and unclogged pores.

3. Stimulates hunger 

Anju Sood, a Bengaluru based nutritionist elaborates, “When you have warm water, the body has to work harder to bring down its temperature. Thus, the metabolic system is kicked off.” This further triggers the mind to demand food and stimulates hunger.

4. Aids digestion 

Dr. Sood says that drinking warm water early in the morning helps boost liver and kidney functions. “If you ask a nutritionist what is the primary organ of the body, she will inevitably say it is the liver as all metabolism happens via the liver. Warm water plays a vital role in breaking down food substances and thus aids digestion.”

5. Helps clear out congestion 

Though avoiding cold water when you have a sore throat may largely be an Indian old wife’s tale (many parts of the world do not even recognize this concept), it is indisputable that warm water helps clear out congestion and soothes an aching throat. The water helps prevent phlegm accumulation too.

6. Pain relief from menstrual cramps 

Menstrual cramps can be quite painful for some. A warm water bottle pressed against your belly may be your favourite way to deal with period pain, but did you know that drinking warm water can help too? Studies suggest that drinking warm water increases blood circulation, which works as a pain reliving mechanism.

7. Prevents premature ageing

As mentioned above, warm water consumption removes toxins from the body, through sweat, bowel movement and unclogged pores. The presence of toxins in the body leads to premature ageing.

Source : food.ndtv.com

7 Easy Ways to Start Losing Weight

topless man in grey shorts
Photo by Victor Freitas on Pexels.com

We all aware that losing weight is not easy, and whoever tells you differently is lying. It takes commitment, hard work and for most of us, this is a complete lifestyle makeover. Ill share 7 tips that will help to make losing weight much easier base my own experience:

1. Limit Your Calorie Intake
Losing weight boils down to simple math. To lose one pound weekly, burn or cut out 3,500 calories in the course of seven days. That breaks down to 500 calories per day. It’s difficult to cut out that many by dieting alone, especially for someone who loves to eat. The most effective approach is this combo. Cut out 250 calories from your diet and burn 250 through exercise everyday. Choose to either cut out one 250-calorie item such as a serving of ice cream, or omit a few small things that add up to 250 calories a day.

2. Get Up and Out—No Matter What
Even when you’re tired, stay active with a 10-minute break to rev up your body. Taking a walk at lunchtime is a proactive way to promote weight loss. At the end of a long day, it’s easy to find an excuse to skip the gym or your run. To stay committed, tell yourself that an evening workout is a must.

3. Focus on Intense CardioDoing difficult 45-minute cardio sessions a few times a week can boost your metabolism. A study published in Medicine & Science in Sports & Exercise showed that each intense cardio sessions can elevate your metabolism even after you stop sweating, burning additional calories post-workout. Some intense cardio workouts to try: running, indoor cycling, or interval training.

4. Drink Water & Eat Your Veggies 

clear disposable bottle on black surface
Photo by Steve Johnson on Pexels.com

While keeping you hydrated, regular water consumption may aid with weight loss, according to recent studies. Drinking water before a meal ensures you’re hydrated (and being dehydrated can make you think you’re hungry, causing you to eat more). What’s more, eating foods that contain a lot of water (like fruits and veggies) will fill you up faster so you end up eating less. A small study found that drinking cool water might even speed up metabolism and discourage cravings for sugary drinks like soda and juice. Now that’s a reason to stay hydrated!

Eating five to seven servings of fruits and veggies a day is important for everyone, but dieters who go heavy on the produce are more likely to lose and keep the weight off. Fruits and veggies are low-calorie and often loaded with filling fiber.

5. Stop Eating Junk Food 
It may seem obvious, but junk food is your weight-loss enemy. Eating foods full of sugar and fat will make you feel irritable and sluggish. To get all the junk out of your system, consider doing a two-week elimination diet by cutting out gluten, refined sugars, dairy, caffeine, and alcohol. From high energy levels to glowing skin, here are five reasons why an elimination diet can work for you.

6. Eat Fiber in the Morning

black ceramic bowl filled with cereal
Photo by rawpixel.com on Pexels.com

One key to losing weight is eating foods that keep you full. The strategy can help you ward off hunger pains and temptation. To start your day off right, make sure your breakfast includes at least eight grams of fiber. Try these 10 high-fiber cereals  or these breakfast meals that contain at least 10 grams of fiber.

7. Build Muscle 
Muscle burns calories at a higher rate than fat. (Depending on which study you read, a pound of muscle burns anywhere from 15 to 50 calories per day, compared to fat, which averages about two calories per day.) Even if you consider yourself active, it’s important to make strength training a part of your fitness routine.

So with some of this tips, it keeps you move & motivated. Remember to keep it simple & start with a small step. No rush.

Gurun & Padang Pasir Paling Bahaya di Dunia

Dunia ini luas. Satu destinasi yang Hafiz agak teruja untuk jelajahi satu hari nanti ialah gurun atau padang pasir. Berdasarkan informasi yang Hafiz dapat melalu bacaan & rujukan di web Livescience.com & dailymail.com , Hafiz kongsikan sedikit maklumat & rujukan masa akan datang.

Gurun atau padang pasir ini sangat berbahaya kerana hampir mustahil untuk mendapatkan air. Kajian juga menunjukkan padang pasir juga adalah antara tempat yang paling sukar untuk manusia bertahan hidup.Untuk pengetahuan korang, terdapat padang pasir di bumi ini yang mempunyai cuaca lebih teruk daripada di Marikh.

Mari kita kenali 5 gurun dan padang pasir yang paling bahaya di dunia;

5. Gurun Kalahari – Botswana, Namibia dan Afrika Selatan

photo credit : Dmitry

Kalahari berasal dari bahasa lisan ke-5 terbesar di Afrika Selatan, iaitu Setswana. Perkataan itu menekankan erti “tersangat dahaga” kepada padang pasir ini.

Merupakan gurun padang pasir yang menerima hujan terendah di Afrika Selatan iaitu kira-kira 100mm hujan setiap tahun. Keadaan cuaca di padang pasir ini  boleh menjadi tersangat panas sehinggakan tiada ruang untuk manusia bertahan di sini.

4. Gurun Arab – Yaman, Teluk Parsi, Oman, Jordan, Iraq


Gurun Arab adalah sangat luas dan terletak di Asia Barat. Dengan kawasan seluas 2.33 juta kilometer persegi dan padang pasir ini adalah yang ke-4 terbesar dan berbahaya di dunia.

Keadaan iklim di gurun ini juga agak pelik di mana suhu dapat bertukar dari tersangat panas kepada ais pada waktu malam. Disebabkan ini, benda-benda yang diperbuat daripada plastik akan hancur akibat perubahan cuaca yang drastik.

Apa yang menarik perhatian Hafiz mengenai gurun arab ini ialah terdapat haiwan yang boleh hidup dalam keadaan ekstrim ini. Antaranya termasuklah cicak ekor berduri, kucing pasir dan oryx yang begitu mudah bertahan hidup di sini.

Apa yang agak menakutkan ialah ada kes dimana berlakunya insiden pasir jerlus. Ada karavan dan manusia lenyap akibat bencana alam semulajadi ini.

3. Gurun Karakum – Turkmenistan

Sumber : Google

Gurun Karakum, yang terletak di Asia Tengah ini mempunyai kawasan seluas 350,000 kilometer persegi. Gurun ini juga dikenali sebagai “Kara-Kum”, yang merangkumi lebih daripada 70% kawasan Turkmenistan.

Gurun Karakum sangat jarang menerima hujan dengan hanya antara 70 dan 150 mm setiap tahun. Karakum juga telah menerima gelaran “Pintu Neraka” akibat daripada deposit minyak di rongga bawah tanah.

Kawah itu terbentuk selepas medan gas asli runtuh. Oleh kerana kehadiran gas metana di dalam kawah, api yang bernyala berterusan sejak 40 tahun yang lalu. Rongga bawah tanah dengan gas berbahaya mungkin boleh tersebar ke kawasan berdekatan yang mencetuskan kebimbangan bagi penduduk setempat.

2. Gurun Sahara – Algeria, Chad, Mesir, Libya, Mali, Mauritania, Morocco, Niger, Selatan Sahara, Sudan dan Tunisia


Gurun Sahara merupakan padang pasir ketiga terbesar di dunia selepas Antartika. Gelombang haba di sini boleh membuatkan sesiapa sahaja sesak nafas hanya dalam beberapa saat.

Jika dibandingkan dengan jumlah keluasan Amerika Syarikat, Gurun Sahara adalah 9.2 juta kilometer persegi lebih besar. Kalau korang rujuk peta dunia, korang akan dapat tengok bahawa lebih separuh bahagian Amerika Utara boleh dilitupi oleh Gurun Sahara.

1. Gurun Atacama – Chile

photo credit : tirto.id

Gurun Atacama dianggap sebagai padang pasir yang paling berbahaya di dunia. Merupakan gurun yang paling kering di dunia dan adalah mustahil untuk mendapatkan setitis air dari mana-mana bahagian di padang pasir ini.

Terletak di Amerika Selatan, padang pasir ini tidak menerima hujan sepenuhnya antara tahun 1570 dan 1971. Padang pasir ini merupakan tanah paling kering selama lebih dari 200 tahun yang lalu.

Keadaan atmosfera dan cuaca di sini adalah setanding dengan Marikh dan kadang-kala ia melepasi tahap itu. Gurun Atacama juga digunakan untuk menguji prasyarat bagi misi Marikh oleh NASA.

Selepas membuat bacaan tentang gurun-gurun ini, mungkin boleh lupakan hasrat untuk ke gurun ini…


Cara Untuk Meningkatkan Kadar Metabolisma

man carrying barbel
Photo by Victor Freitas on Pexels.com

Apa itu metabolisma? Metabolisma berasal dari perkataan Greek yang bermaksud perubahan atau transformasi. Metabolisma adalah fungsi automatik badan kita dalam mengawal suhu badan, kadar tenaga serta tahap kesukaran kita mengawal kadar berat badan. Kadar metabolisme pula berubah-ubah mengikut kadar usia, serta banyak dipengaruhi oleh gaya hidup dan kesihatan.

Bagaimana kita hendak mengetahui sama ada kita mempunyai kadar metabolisme yang rendah?  Jawapannya ialah sudah tentu boleh. Sekiranya korang sedang cuba menurunkan berat badan ataupun hanya untuk mengekalkan tahap kecergasan,  dengan meningkatkan metabolisme korang boleh membantu proses mencapai sasaran tersebut dengan lebih cepat.

Berikut merupakan langkah yang boleh kita lakukan untuk mempertingkatkannya:

Minum Air Secukupnya

Paling mudah tapi ramai yang abaikannya. ada juga bagi alasan malas nanti kerap buang air. Meminum 8 gelas air yang disyorkan oleh pakar pemakanan sebenarnya membantu tubuh anda untuk berfungsi pada tahap yang optimum.


Kajian menunjukkan bahawa kekurangan kalsium di dalam tubuh membuatkan hormon dalam badan korang berpaut dengan lemak yang sebenarnya boleh dibakar. Korang juga boleh mendapatkan kalsium dari susu rendah lemak, keju, dadih, ikan salmon, taufu dan oatmil.

Tidur yang cukup

Tidur sekurang-kurang 7 atau 8 jam setiap malam penting untuk mengekalkan kadar metabolisma yang sihat. Kekurangan tidur boleh mengganggu kebolehan tubuh untuk membakar kalori. (Tidur yang berlebihan juga tidak baik dan mempunyai kesan yang sama). Cuba jadikan rutin tidur yang konsisten dan tidur dan bangun pada masa yang lebih kurang sama setiap hari.

Jangan Stress

Stress meningkatkan jumlah kortisol di dalam tubuh. Kortisol merupakan hormon yang memberitahu tubuh untuk menyimpan lemak sebagai persediaan sekiranya di dalam situasi yang bertekanan tinggi. Melakukan senaman seperti yoga atau bermeditasi adalah contoh yang baik untuk membantu mengurangkan tekanan yang dihadapi.


Healthy Eating
photo credit : healthseed.com

Makan dengan kerap dapat membantu. Perut kita akan bagi ‘signal’ seperti mula memulas dan berbunyi. Jika korang abaikan ‘signal’ ini, fungsi tubuh akan menurun dan anda mungkin akan memakan berlebihan pada waktu makan seterusnya. Pilihlah snek yang mempunyai kandungan fiber dan protin yang tinggi seperti buah-buahan, biskut berfiber tinggi atau dadih.

Cahaya Matahari

Matahari baik untuk kesihatan dan metabolism. Kajian menunjukkan bahawa menghabiskan masa yang lama di dalam persekitaran yang tertutup dan gelap mempunyai kesan fisiologi yang sama seperti apabila korang sedang tidur. Waktu terbaik untuk berada di luar adalah di antara jam 11 pagi dan 3 petang. Berehatlah sebentar dari tugas-tugas pejabat atau keluarlah dari rumah dan berjalan di luar. Selain daripada mendapatkan sedikit cahaya matahari korang juga akan menaikkan kadar jantung dan dapat menghirup udara yang segar.

Senaman Angkat Berat(weight training).

photo credit : askmen.com

Satu paun otot akan membakar 35 hingga 50 kalori manakala satu paun lemak membakar hanya 5 hingga 10 kalori. Meningkatkan otot di dalam tubuh dapat menaikkan kadar metabolisme asas (basal metabolic rate atau BMR) anda sehingga 40%. Korang tak perlulah angkat berat macam atlet bina badan. Menggunakan pemberat yang rendah dan melakukan bilangan ulangan yang tinggi juga terbukti dapat membina otot dan membakar lemak. Interval training atau latihan berkala adalah cara yang baik untuk mendapatkan kesan senaman yang maksimum sekiranya korang sibuk dan sukar mencari masa yang panjang untuk bersenam.


Untuk korang yang suka memakan makanan yang pedas dan bercili, ini berita baiklah. Kandungan capsaicin di dalam cili mampu membakar kalori sehingga 30 minit selepas anda memakannya. Kalau korang perasan lepas makan makanan yang pedas ni korang mesti berpeluh kan?




Cara Meningkatkan Testosteron Secara Semulajadi

photo credit : menstylefitness.com

Kita sering dengar ramai yang kata bila usia cecah 30 ni, metabolisma pun menurun. Apa yang korang faham tentang turunnya metabolisma ni? Untuk pengetahuan korang,  tahap metabolisma, otot dan mood dikawal oleh testosteron. Kebanyakan lelaki kehilangan kira-kira 1.5 peratus testosteron setiap tahun sebaik saja memasuki usia 30 tahun. Dalam perkongsian kali ni, Hafiz nak kongsi tip tingkatkan testosteron secara semulajadi.

photo credit : rooshv.com

Vitamin D


Menurut kajian dari jurnal Hormone and Metabolic, vitamin D memainkan peranan yang penting dalam meningkatkan tahap testosteron. Vitamin D boleh diperolehi melalui pemakanan mahupun terdedah kepada cahaya matahari. Tapi terdedah kepada cahaya matahari secara belebihan pula bakal mendedahkan korang kepada risiko kanser juga. Lakukan secara sederhana.

Angkat Berat

photo credit : health.spectator.co.uk

Selain pemakanan yang baik, bersenam secara konsisten pastinya mendatangkan banyak kebaikan terutama lelaki yang mempunyai tahap testosteron yang rendah.


Ia bukan saja meningkatkan testosteron tetapi membentuk otot badan.


sleeping-man anchor_0.jpg

Tidur yang cukup & berkualiti adalah sangat penting. Waktu tidur yang ideal bagi setiap individu mungkin berbeza tapi ada satu kajian yang mengatakan individu yang hanya tidur 5 jam sehari, boleh menyumbang kepada penurunan testosteron sebanyak 15%.

Walaupun ada yang mengatakan tidu 4 – 5 jam sudah mencukupi, namun kajian menunjukkan setiap individu memerlukan 7-10 waktu tidur setiap hari.

Masalah tekanan dan obesiti juga menjadi punca tahap testosteron menurun tanpa disedari. Jangan tunggu sehingga usia meningkat. Mulakan dari hari ni.

Rujukan :


Cara Untuk ke Pusat Bandar Bangkok Dari Suvarnabhumi Airport


Jika ini merupakan kali pertama korang menjejaki kaki ke Bangkok, posting kali ni mungkin dapat membantu memudahkan perjalanan korang. Ada pelbagai jenis pilihan untuk korang gunakan. Jarak dari Suvarnabhumi Airport ke pusat bandar Bangkok ialah lebih kurang 30km.

Airport Rail Link


Ini merupakan pilihan yang paling cepat. Tetapi bergantung kepada lokasi hotel korang jugak lah nanti. Untuk memudahkan perjalanan korang, pilih lah hotel/hostel yang dekat dengan stesen train/BTS/MRT. Train station ni terletak di Basement B.

Masa Perjalanan : 25 – 30 minit

Kos : 45 baht

Masa perkhidmatan : 6.00pagi – 12tghmalam setiap hari


photo credit packthailand.com

Pilihan paling mudah untuk ke hotel penginapan korang. Cuma seperti kita sedia maklum dengan kesesakan lalulintas di Bangkok, korang mungkin akan mengambil masa lebih dari 1 jam untuk tiba ke hotel/hostel.

Masa Perjalanan : 40 – 1 jam(bergantung pada traffic)

Kos : Anggaran 350baht – 500baht

Masa perkhidmatan : 24 jam

Public Van


Ini merupakan perkhidmatan paling murah yang boleh korang cuba. Korang boleh tunggu Public Van ni di Pintu 1 & Pintu 8 yang terletak pada Aras 1.

Masa Perjalanan : 45 – 55 minit (bergantung pada traffic)

Kos : 40 baht

Masa perkhidmatan : 5.00pagi – 10.00malam

Harap panduan ni dapat membantu korang buat pilihan & rujukan perjalanan nanti.



2019 Malaysia Public Holiday / Cuti Umum


Dah masuk bulan Disember ni, mesti korang dah start plan nak cuti kan? Jom tengok cuti yang ada 2019 nanti dan juga long weekend yang ada. Senang nak beli tiket kan travel kan.

  • Tahun Baru 2019: January 1(Selasa), 2019 *Kecuali : Johor, Kedah, Kelantan, Perlis & Terengganu
  • Thaipusam: January 21(Isnin) *Kecuali : W.P. Labuan, Kedah, Kelantan, Melaka, Pahang, Perlis, Sabah, Sarawak & Terengganu
  • Hari Wilayah: February 1(Jumaat) * W.Persekutuan sahaja)
  • Tahun Baru Cina: February 5 – 6(Selasa – Rabu)
  • Hari Buruh: May 1(Rabu)
  • Hari Wesak: May 19(Ahad, ganti pada hari Isnin)
  • Hari Raya Aidilfitri*: June 5-6(Rabu-Khamis)
  • Hari Raya Aidiladha*: Ogos 11(Ahad, ganti pada hari Isnin)
  • Hari Kebangsaan: Ogos 31(Sabtu)
  • Awal Muharram: September 1(Ahad, ganti pada hari Isnin)
  • Agong Birthday: September 9(Isnin)
  • Hari Malaysia: September 16(Isnin)
  • Deepavali*: October 27(Ahad, ganti pada hari Isnin)
  • Maulidur Rasul: November 9(Sabtu)
  • Christmas: December 25(Rabu)

*Tertakluk kepada perubahan
Harap posting ni dapat bantu korang plan tahun 2019 dengan baik ya.

Health Benefits of Sweet Potato


Sweet Potato are rich in fibre, vitamins and minerals. In this posting, i will share some facts about why these starchy, sweet root vegetables are so good for you and discover the best ways to cook them.

What is Sweet Potato?

The Sweet Potato is a starchy, sweet-tasting root vegetable. They have a thin, brown skin on the outside with coloured flesh inside – most commonly orange in colour. Other varieties are white, purple or yellow. You can eat sweet potatoes whole or peeled and the leaves of the plant are edible too.

They may both be called ‘potatoes’, but sweet and white potatoes are not actually related. So dont get confuse with this two.

Facts about Sweet Potato.

1. Nutritional Value

Sweet potatoes are rich source of fibre as well as containing a good array of vitamins and minerals including iron, calcium, selenium and they’re a good source of most of our B vitamins and vitamin C. One of the key nutritional benefits of sweet potato is that they’re high in an antioxidant known as beta-carotene, which converts to vitamin A once consumed.

2. Good for digestion

Sweet potatoes are high in fibre, which has been prove to promote a healthy digestive system. Research shown it appear that the high phytosterol content of sweet potatoes does have a protective effect on the digestive system and may be important in the prevention and management of duodenal and gastric ulcers.

3. Good for eye health

A study by Food & Nutrition Research found that purple sweet potatoes contain a specific group of antioxidants also known as anthocyanins which have been shown to be beneficial to the eyes.

4. Help reduce risk of cancer

While there are no single ‘superfoods’ that can prevent cancer and certain risk factors for cancer are unrelated to diet, there is evidence that eating a healthy diet can reduce the risk of cancer. Fruit and vegetables are high in antioxidants, compounds that help defend the body against damage by ‘free radicals’. Studies have suggested that the antioxidants in the peel of sweet potatoes in particular may help reduce this oxidation process, thereby reducing the risk of cancer.

Perhaps in my next posting, i will share some recipe how to prepare your sweet potatoes.


8 Kebaikan Tempe

photo credit : fullofplants.com

Posting kali ni Hafiz nak share dengan korang makanan pilihan Hafiz iaitu TEMPEH. Selain sedap digoreng makan dengan nasi, tempeh jugak boleh dibuat burger, diletak dalam salad dan banyak lagi.

Tempeh ni terlalu banyak kebaikan & khasiat kepada kesihatan. Hafiz nak share 8 kebaikan tempeh yang akan buat korang rasa nak makan tempeh hari2 lepas ni.

  1. Protein yang tinggi dan mudah dicerna untuk mengelakkan keracunan makanan.
  2. Penderita anemia (masalah berat badan). Anemia dikesan apabila kadar hemoglobin rendah kerana kurang zat besi (Fe), tembaga (Cu), zink (Zn), protein, asam folat dan vitamin B12, di mana unsur-unsur tersebut terkandung dalam tempe.
  3. Mengandungi zat besi, flafoid yang bersifat antioksidan mampu menurunkan tekanan darah yang mana elok untuk mereka yang menghidapi darah tinggi.
  4. Anti infeksi. Kajian menunjukkan bahawa tempe mengandungi agen anti bakteria yang dihasilkan oleh karang tempe (R. Oligosporus) merupakan antibiotik yang mengurangkan risiko jangkitan kuman.
  5. Daya hipokolesterol. Kandungan asid lemak padat pada tempe dapat menurunkan kadar kolesterol. Kalau korang tak suka makan oat, boleh cuba cara ni!
  6. Memiliki sifat anti oksidan dan dapat mencegah kanser.
  7. Kandungan kalsiumnya yang tinggi, tempe dapat mencegah osteoporosis. Dalam erti kata lain, tempe bagus untuk tulang. Untuk korang yang tak suka minum susu, amalkan pengambilan tempe di dalam menu diet anda.
  8. Mencegah timbulnya hypertension (Simpton cepat marah).
Burger Tempe

Sekarang korang dah tahu tempe bukan sekadar makanan yang diperbuat dari kacang soya kan? Jadi rajin2 lah makan tempe ya.