Thursday, May 21, 2015

အစားအေသာက္ အာဟာရတန္ဖိုးမ်ား


Protein Foods(အသားမ်ား)
Food Serving Calories
Ground Beef, Cooked, 70% Lean  4 oz  305
Bacon, Thick Cut  2 slices  122
Chicken Wing, with Skin  4 wings  394
Chicken Leg with Skin   1 leg  337
Pork Chop  2 chops, 8 oz  436
Eggs, Large  2 eggs  156
Steak, Ribeye  10 oz  544
Salmon  4 oz  233
Beef Brisket  4 oz  246
Pork Sausage  4 oz  384
Fruits and Veggies
Food Serving Calories
Banana  1 large  121
Grapes  20  70
Avocado, sliced  1 cup  234
Pineapple  1 cup  83
Orange  1 large  86
Pear  1 large  133
Sweet Potato  1 large  159
Potato  7 oz  142
Nuts and Legumes
Food Serving Calories
Peanut Butter  2 tbsp  188
Peanuts  2 oz  321
Almonds  2 oz  328
Pistachios  2 oz  316
Peas  1 cup  125
Black Beans  1 cup  220
Dairy(အေစ့အဆန္မ်ား)
Food Serving Calories
Whole Milk  1 cup  146
Butter  2 pats  72
Heavy Whipping Cream  2 oz  205
Cream Cheese  1 oz  99
Cheddar Cheese  2 oz  228
String Cheese  1 piece  80
Cottage Cheese  1 cup  216
Carbs and Grains
Food Serving Calories
Brown Rice, cooked  1 cup  216
Quinoa, cooked  1 cup  222
White Rice, cooked  1 cup  242
Pasta, cooked  1 cup  182
Wheat Bread  1 slice  78
Oils and Misc
Food Serving Calories
Olive Oil  1 tbsp  120
Coconut Oil  1 tbsp  117
Frozen Pizza  1 pie  1,267
McDouble  1 burger  400
Beef and Bean Burrito, frozen  1 burrito  290
Power Weight Gain Shake for Skinny Guys
ေဒါက္တာ ေအးမင္းထူး
၁၂.၁၂.၁၃

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