1. Roast chilies, kaffir limeleaves, shallots, galangal and lemon grass and then grind them until smooth to Tom Yum paste.
2. Stir-fry the Tom Yum paste with oil. Add sliced lemon grass and kaffir lime leaves, set aside.
3. Put citric acid, salt, sugar and water into a pot. Melt it and bring to boil. Then add fish sauce and bring to boil again.
4. Add the Tom Yum paste into the pot. Stir it thoroughly and bring to boil again. Pack in plastic bags, 90 gram per bag.
Nutrition Fact
Calories(Kcal.)__Protein(g)__Fat(g)__Carbohydrate(g)__Fiber(g)__Calcium(mg)__Iron(mg)
___43.47_______3.6______2.15_______2.43________0.9_____24.66_______0.23
All our activity always use energy, which gained by eating food. If we eat food and receive more calories than we use, the rest energy will be stored in body as fat. This will slightly increase weight and cause fat disease in long term.
How many calories we need per day?
We still use energy even we sleep. Amount of calories we use per day if we sleep all day is called Basal Metabolism Rate (BMR). At the normal condition, if we just walk, sit, read, watch TV, amount of calories we use in this normal condition per day is called Resting Metabolism Rate (RMR). Generally, RMR is slightly higher than BMR. Both of BMR and RMR can be vary depend on weight, height, age, sex and body structure.
Metric BMR formula
Male BMR = 66 + (13.7 x weight (km.)) + (5 x height (cm.)) – (6.8 x age)
Female BMR = 665 + (9.6 x weight (km)) + (1.8 x height (cm.)) – (4.7 x age)
Example: Man age 35, high 180 cm, weight 75 km.
His BMR = 66 + (13.7 x 75) + (5 x 180) – (6.8 x 35) = 1755.5 calories
Harris Benedict Equation is formula that use BMR and apply activity factor to determine how many calories we need per day.
1. No active, just work and sit, but don’t exercise = BMR x 1.2
2. Little active, exercise a little about 1-3 days per week = BMR x 1.375
3. Moderately active, exercise about 3-5 days per week = BMR x 1.55
4. Very active, exercise about 6-7 days per week = BMR x 1.725
5. Extreme active, exercise every day = BMR x 1.9
So amount of calories he need per day is 1755.5 x 1.375 = 2413.8125 calories.
Once you know amount of calories you need per day, it’s easy to determine how many calories you need in order to do what you want.
- If you want to maintain weight, you just consume food that provides calories equal to amount of calories you need.
- If you want to gain weight, you should consume food that provides more calories than you need.
- If you want weight loss, you must consume food that provides less calories than you need.
