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Forgiveness is one of the most distinguishing features of Ramadan. If we truly want Allah's love, mercy and forgiveness, we must remember that the pleasures in this world are transient, and we are working toward that which is permanent. Is it worth being bitter and stunting our growth? Will it really benefit us? Will our anger and bitterness change the person who has hurt us?

Let us use this Ramadan to open our hearts to those who have wronged us and forgive them as we beg Allah to forgive us..


Love a little more than what is necessary..
Work a little harder than what is required..
Be a little kinder than what is usual..
Give a little more than what u feel u can afford..
Stand in a prayer a little longer than what u intended..
Be a little more patient than what u feel u can handle..
It is that little extra effort sparked by sincerity in the heart
that makes your ordinary self extraordinary...


Remember the five simple rules to be happy:

1. Free your heart from hatred.
2. Free your mind from worries.
3. Live simply.
4. Give more.
5. Expect less.

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Friday, June 24, 2011

High Fiber Foods List

Assalammualaikum

Setiap hari kita perlu makan 30-50grams makanan yang mengandungi fiber.

Jadi sebagai langkah untuk saya berdiet seimbang, saya kongsikan pautan senarai makanan tinggi fiber.

http://commonsensehealth.com/Diet-and-Nutrition/List_of_High_Fiber_Foods.shtml


 Fresh & Dried Fruit  Serving Size Fiber (g)
 Apples with skin

 1 medium

5.0

 Apricot

 3 medium

1.0

 Apricots, dried

 4 pieces

2.9

 Banana

 1 medium

3.9

 Blueberries

 1 cup

4.2

 Cantaloupe, cubes

 1 cup

1.3

 Figs, dried

 2 medium

3.7

 Grapefruit

 1/2 medium

3.1

 Orange, navel

 1 medium

3.4

 Peach

 1 medium

2.0

 Peaches, dried

 3 pieces

3.2

 Pear

 1 medium

5.1

 Plum

 1 medium

1.1

 Raisins

 1.5 oz box

1.6

 Raspberries

 1 cup

6.4

 Strawberries

 1 cup

4.4




 Grains, Beans, Nuts & Seeds

 Serving Size Fiber (g)
 Almonds

 1 oz

4.2

 Black beans, cooked

 1 cup

13.9

 Bran cereal

 1 cup

19.9

 Bread, whole wheat

 1 slice

2.0

 Brown rice, dry

 1 cup

7.9

 Cashews

 1 oz

1.0

 Flax seeds

 3 Tbsp.

6.9

 Garbanzo beans, cooked

 1 cup

5.8

 Kidney beans, cooked

 1 cup

11.6

 Lentils, red cooked

 1 cup

13.6

 Lima beans, cooked

 1 cup

8.6

 Oats, rolled dry

 1 cup

12.0

 Quinoa (seeds) dry

 1/4 cup

6.2

 Quinoa, cooked

 1 cup

8.4

 Pasta, whole wheat

 1 cup

6.3

 Peanuts

 1 oz

2.3

 Pistachio nuts

 1 oz

3.1

 Pumpkin seeds

 1/4 cup

4.1

 Soybeans, cooked

 1 cup

8.6

 Sunflower seeds

 1/4 cup

3.0

 Walnuts

 1 oz

3.1




 Vegetables  Serving Size Fiber (g)
 Avocado (fruit)

 1 medium

11.8

 Beets, cooked

 1 cup

2.8

 Beet greens

 1 cup 4.2

 Bok choy, cooked

 1 cup 2.8

 Broccoli, cooked

 1 cup 4.5

 Brussels sprouts, cooked

 1 cup 3.6

 Cabbage, cooked

 1 cup 4.2

 Carrot

 1 medium

2.6

 Carrot, cooked

 1 cup

5.2

 Cauliflower, cooked

 1 cup

3.4

 Cole slaw

 1 cup

4.0

 Collard greens, cooked

 1 cup

2.6

 Corn, sweet

 1 cup

4.6

 Green beans

 1 cup

4.0

 Celery

 1 stalk

1.1

 Kale, cooked

 1 cup

7.2

 Onions, raw

 1 cup

2.9

 Peas, cooked

 1 cup

8.8

 Peppers, sweet

 1 cup

2.6

 Pop corn, air-popped

 3 cups

3.6

 Potato, baked w/ skin

 1 medium

4.8

 Spinach, cooked

 1 cup

4.3

 Summer squash, cooked

 1 cup

2.5

 Sweet potato, cooked

 1 medium

4.9

 Swiss chard, cooked

 1 cup

3.7

 Tomato

 1 medium

1.0

 Winter squash, cooked

 1 cup

6.2

 Zucchini, cooked

 1 cup

2.6



 


Terima kasih
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