Protein
ချက်ပြုတ်ပြီး အသားဓါတ်အစားအသောက်များ
Lean Meat (e.g., chicken, turkey, fish)
အဆီနည်းအသားများ (ဥပမာ - ကြက်သား၊ ကြက်ဆင်သား၊ ငါး)
- Serving Size: 85-100 grams
- Estimated Calories: Approximately 120-150 calories.
- Visualization: A serving is about the size and thickness of your palm.
Red Meat (e.g., beef, pork):
အနီးရောင်အသားများ (ဥပမာ - ဝက်သာ၊ အမဲသား)
- Serving Size: 85-100 grams
- Estimated Calories: Approximately 200-250 calories.
- Visualization: Limit to a portion the size of your palm and thickness of a deck of cards.
Tofu & Tempeh
တို့ဟူး၊ ပဲပြား ကဲ့သို့သော အစားအစာများ
- Serving Size: 85-100 grams
- Estimated Calories: Approximately 70-110 calories.
- Visualization: A serving is about the size of your palm
Eggs
ကြက်ဥ
- Serving Size: Two large eggs (100-140 grams)
- Estimated Calories: Approximately 120-160 calories.
- Visualization: Two large eggs typically equal a 140g serving.
Fats
အဆီဓါတ် အစားအသောက်များ
Cooking Oils:
ဟင်းချက်ဆီ အမျိုးမျိုး
- Serving Size: 15 grams (1 tablespoon)
- Estimated Calories: Approximately 120 calories
- Visualization: A serving of oil is typically one tablespoon.
Nuts:
သစ်ဥသစ်ဖု အမျိုးမျိုး (ဥပမာ ' မြေပဲ၊ နှမ်း၊ ဗာဒံစေ့)
- Serving Size: 30-40 grams
- Estimated Calories: Approximately 180-240 calories
- Visualization: A serving of nuts is roughly the size of a golf ball (1.5 ounces).
Carbohydrates
ချက်ပြုတ်ပြီး ကစီဓါတ်အစားအသောက်များ
Rice, Pasta, Grains
ထမင်း၊ပါစတာ၊ခေါက်ဆွဲ အမျုးမျိုး
- Serving Size: 150-200 grams
- Estimated Calories: Approximately 200-300 calories.
- Visualization: A serving is about the size of a cupped hand when cooked.
Bread
ပေါင်မုန့်များ
- Serving Size: One slice (30-40 grams)
- Estimated Calories: Approximately 70-100 calories.
- Visualization: A serving is roughly the size of a smartphone.
Potatoes / Sweet Potatoes
အာလူး၊ ကန်စွန်းဥ များ
- Serving Size: 150-200 grams (medium-sized)
- Estimated Calories: Approximately 120-160 calories.
- Visualization: A serving is about the size of a computer mouse.
Legumes (e.g., beans, lentils)
ပဲအမျိုးမျိုး (ဥပမာ - ကုလားပဲ၊ ပဲနီလေး၊ ပဲဝါလေး)
- Serving Size: 150-200 grams
- Estimated Calories: Approximately 100-150 calories
- Visualization: A serving is roughly the size of a small cereal bowl.
Vegetable
ချက်ပြုတ်ပြီး ဟင်းသီးဟင်းရွက်များ
Leafy Greens (e.g., spinach, kale):
ဟင်းရွက်များ
- Serving Size: 70-100 grams
- Estimated Calories: Approximately 20-30 calories
- Visualization: A serving is about the size of a small salad bowl
Non-Leafy Vegetables (e.g., broccoli, carrots):
အရွက်မဟုတ်သော ဟင်းသီးဟင်းရွက်များ (ပန်းဂေါ်ဖီ၊ မုန်လာဥ)
- Serving Size: 100-150 grams
- Estimated Calories: Approximately 30-50 calories
- Visualization: A serving is roughly the size of a small cereal bowl.
Starchy Vegetables (e.g., corn, peas):
ကစီဲံဓါတ်သောကြွယ်ဝသော ဟင်းသီးဟင်းရွက်များ (ပြောင်းဖူး၊ ပဲသီးစေ့များ၊)
- Serving Size: 100-150 grams
- Estimated Calories: Approximately 70-100 calories
- Visualization: A serving is also about the size of a small cereal bowl.
Fruits
အသီးအနှံများ
Apple:
ပန်းသီး
- Serving Size: 150-200 grams (medium-sized)
- Estimated Calories: Approximately 77-104 calories.
- Visualization: A medium-sized apple is roughly the size of a baseball.
Orange:
လိမ္မော်သီး
- Serving Size: 130-180 grams (medium-sized)
- Estimated Calories: Approximately 62-85 calories.
- Visualization: A medium-sized orange is about the size of a tennis ball.
Banana:
ငှက်ပျောသီး
- Serving Size: 120-150 grams (medium-sized)
- Estimated Calories: Approximately 105-131 calories.
- Visualization: A medium-sized banana is typically the length of your hand.
Pineapple:
နာနတ်သီး
- Serving Size: 100-150 grams
- Estimated Calories: Approximately 42-63 calories.
- Visualization: A serving of pineapple is approximately the size of a small cereal bowl.
Watermelon:
ဖရဲသီး
- Serving Size: 150-200 grams
- Estimated Calories: Approximately 32-40 calories.
- Visualization: A serving of watermelon is about the size of a small wedge or slice.
Berries (e.g., strawberries, blueberries):
ဘယ်ရီသီးအမျိုးမျိုး
- Serving Size: 100-150 grams
- Estimated Calories: Approximately 30-50 calories.
- Visualization: A serving is about the size of a small cupped hand.
Mango:
သရက်သီး
- Serving Size: 150-200 grams
- Estimated Calories: Approximately 60-80 calories.
- Visualization: A serving of mango is roughly the size of a large smartphone.
Grapes:
စပြစ်သီး
- Serving Size: 100-150 grams
- Estimated Calories: Approximately 52-78 calories.
- Visualization: A serving of grapes is roughly the size of a small handful (about 15-20 grapes).
Dairy
နို့ နှင့် နို့ထွက်ပစ္စည်းများ
Milk:
နွားနို့အမျိုးမျိုး
- Serving Size: 200-250 ml
- Estimated Calories: Approximately 80-150 calories, with whole milk being at the higher end of the range, and skim milk at the lower end.
- Visualization: A serving is equivalent to a small cup
Cheese:
ချိစ်အမျိုးမျိုး
- Serving Size: 30-40 grams
- Estimated Calories: Approximately 100-130 calories.
- Visualization: A serving of cheese is roughly the size of two thumbs (1-ounce portion).
ပိုမိုတိကျသော အချိန်အတွယ်များသိရှိရန် အစားအစာထုပ်ပိုးမှုများမှ အာဟာရပါဝင်မှုဖော်ပြချက်များကိုကြည့်ပါ (သို့) မီးဖိုချောင်သုံး ချိန်ခွင်ကို အသုံးပြုပါ။ For precise measurements, see the nutritional information on food packaging or use a kitchen scale to weigh your servings.