let's eat it by เทคโนสาวพราวสเหน่

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  • F E B 2 0 1 4 1

    CO

    NTE

    NTS 2

    9

    27

    45

    1237 27

    31

    EDITORS NOTE3DELICIOUSRESTAURANTS

    EASYCOOKINGFOR DORMS

    HEALTHYBERRYISSUE

    CONGEE 11 CHICKEN RICE 15 THAI SWEET 19

    BANANA BREAD 29 SPICY SALAD 33 EGG TOAST 37

    BERRY PANCAKE 47 BREAKFAST BERRY ICE CREAM 51 CRANBERRY TEA 55

  • L E T S E A T I T ! F E B 2 0 1 42 3

    EDITORS NOTE

    ...

    -

    LETS EAT IT! Simply Delicious

  • 54

  • L E T S E A T I T ! F E B 2 0 1 46 7

    Banana Curtis :)

  • L E T S E A T I T ! F E B 2 0 1 48 9

    3 DELICIOUS RESTAURANT

  • L E T S E A T I T ! F E B 2 0 1 410 11

    Chicken rice

    RESTAURANTS

    5

    :

    5 ()

    10300

    -

    24.00 . - 10.00 .

    RESTAURANTS

  • L E T S E A T I T ! F E B 2 0 1 412 13M ILKMilk is perfect as a snack. A great balance

    of quality protein and carbohydrates, mildly

    sweet and a lots of nutrition.

    EGGEggs are among the most versatile foods

    in your kitchen -- they provide a range

    of vitamins, minerals and other nutri-

    ents while containing just 72 calories for

    each large egg. However, eggs also have

    some nutritional disadvantages, so you

    should consume them in moderation as

    part of a balanced diet.

  • L E T S E A T I T ! F E B 2 0 1 414 15

    Congee with pork

    RESTAURANTS

    30

    : 11

    . 10330

    - : 05:00 - 09:00

    . 15:30 - 21:00 .

    RESTAURANTS

  • L E T S E A T I T ! F E B 2 0 1 416 17

    SWEETREDUCE UNHEALTHY

    FOOD CRAVING

    D e s s e r t benefits are particularly acute for non-dieters.

    Why? Because routine indulgenc-

    es and some amount of flexibility

    in your diet prevents feelings of

    deprivation, which can stimulate

    the weight gain that prompts di-

    eting. And viewing desserts as sa-

    vory treats rather than bad or

    junk foods can help diminish

    sugar cravings while making sug-

    ary fare less tantalizing.

    DESSERTIMPROVE NUTRIENT

    INTAKE

  • L E T S E A T I T ! F E B 2 0 1 418 19

    Thai sweet

    RESTAURANTS

    RESTAURANTS

    : 170 5 1 10330

    - : 11:00 - 00:00 .

  • L E T S E A T I T ! F E B 2 0 1 420 21

    EGG

    You also boost your intake of iodine and vitamins B-2, B-5 and B-12 when you incorporate eggs into your diet.

    CHICKEN

    Chicke

    n has z

    inc wh

    ich he

    lps to m

    aintain

    a heal

    thy ap

    -

    petite.

    A bow

    l of ste

    aming

    chicke

    n soup

    can ch

    ange

    the tas

    te of yo

    ur mout

    h.

  • 2322

  • L E T S E A T I T ! F E B 2 0 1 424 25

  • L E T S E A T I T ! F E B 2 0 1 426 27 EASY COOK ING

    EASY RECIPESFOR DORMS

    EASY COOK ING

  • L E T S E A T I T ! F E B 2 0 1 428 29

    Banana Bread

    EASY COOK ING EASY COOK ING

    EASY COOKING

    1. 250

    2. 150

    3. 50

    4. 60

    5. 60

    6. 2

    7. 2

    8. 2

    9. 2

    10. 1/4

    1 .

    2. 180

    3.

    2

    4.

    5.

    6.

    7.

    8. 180

    20

    Latte :)

    BANANABREAD

  • L E T S E A T I T ! F E B 2 0 1 430 31

    Bread

    Bread is a staple part of a healthy eat-

    ing pattern as it is low in fat and one of

    the best sources of fibre. It is made up of

    energy-providing carbohydrates, protein, vi-

    tamins and minerals. Bread is an important

    component of healthy eating.

    Congee

    Congee can be a sim-ple meal addition - a way to ensure that the family gets all of their vegeta-bles and nutrition; a filling afternoon snack or an en-tire lunch or light evening meal, especially when beans, potato or sweet potato are the base pro-viding heavier carbs as well as chicken, lean sau-sage or some mincemeat for protein

  • L E T S E A T I T ! F E B 2 0 1 432 33

    Yum Sam Sahai

    EASY COOK ING EASY COOK ING

    ?

    Hit!

    1.

    2.

    3. 1/2

    4. 1

    5. 1

    6. 2-3

    7. 1-2

    8. 1

    9. 2

    1.

    2.

    , , ,

    ,

    3.

    4.

    5.

  • L E T S E A T I T ! F E B 2 0 1 434 35

    DessertImproved weight control

    Most people simply regain weight, no matter what diet they are on , Daniela Jakubowicz of Tel Aviv University and lead author of the study told the New York Times. But if you eat what you like, you decrease cravings.

    SweetDesserts can also provide essential nutrients from whole foods, such as whole grains, nuts, fruits and even vegetables.

  • L E T S E A T I T ! F E B 2 0 1 436 37

    Sweeet toast

    EASY COOK ING EASY COOK ING

    (

    )

    1. 4

    2. 1

    3. 1/3

    4. 1

    5.

    6.

    7. /

    1.

    1

    2.

    3.

    4.

    Egg Toast

  • L E T S E A T I T ! F E B 2 0 1 438 39

    B R E A DWholegrain bread also provides B vitamins, iron, zinc , antioxi-dant nutrients such as vitamin E and selenium which protect cells from damage by toxic sub-stances including smoke pollution

    C O N G E EHomemade congee are the best option. This way you can control the type and amounts of vegetables that you use to make your soup as well as choosing to use salt-reduced stocks and few other additives.

  • 4140

  • L E T S E A T I T ! F E B 2 0 1 442 43

  • L E T S E A T I T ! F E B 2 0 1 444 45 HEALTHY ISSUE

    HEALTHY BERRYISSUE

    HEALTHY ISSUE

  • L E T S E A T I T ! F E B 2 0 1 446 47

    For your yummy and healthy breakfast

    HEALTHY ISSUE

    Berry PabcakeBreakfast

    topping

    1. 2. 3.

    4. 5. 6. 7. 8.

    HOW TO DO THIS

    1.

    2.

    3. 2

    4.

    HEALTHY ISSUE

  • L E T S E A T I T ! F E B 2 0 1 448 49

    BREAD

    R E A D is an important source of fibre. More than a quar-ter of our daily fibre in-take comes from bread - essential for a healthy digestive system. Re-search shows that fibre may help to protect against certain cancers and type two diabetes. Six slices of wholegrain bread provide 70% of the recommend-ed daily intake of fibre.

    M I L KMilk is a great way to de-stress at the end of the day. A glass of warm milk will help to relax tense muscles and soothe frayed nerves. Milk has also been proven to reduce symptoms of PMS and boost energy. The next time you are feeling frazzled, try drinking a glass of milk while you soak in a bubble bath.

  • L E T S E A T I T ! F E B 2 0 1 450 51

    Berry Sh

    erbet Ice cream

    HEALTHY ISSUE

    B E N E F I T S

    65%

    (ice cream)

    1. 80%

    2. 5%

    3. 14%

    4. 1%

    HOW TO DO THIS

    80%

    5%

    14%

    15-20

    6

    1

    -18

    MAKE BERRYICE CREAM

    HEALTHY ISSUE

  • L E T S E A T I T ! F E B 2 0 1 452 53

    BREAKF A S T

    PEOPLE who eat breakfast may have better concen-tration and more positive re-actions to difficult tasks than those who dont. Children eat breakfast also had improved memory and fewer signs of frustration when working on school tasks.

    B E R R Y

    Berries are loaded with fiber, which helps you feel full and eat less. Berries top the charts in antioxidant power, pro-tecting your body against inflammation and free radicals, molecules that can damage cells and organs.

  • L E T S E A T I T ! F E B 2 0 1 454 55

    Cranberry tea

    DO YOU KNOW? HEALTHY ISSUE

    (Cranberry)

    5

    1 .

    . (E. coli)

    2. (pro-

    anthocyanidine)

    3.

    4.

    5.

    1.

    2. 4

    3. 2

    4. 2

    5. 1/2

    6. 1

    HOW TO DO THIS

    1.

    2.

    3.

    CRANBERRYTEATIME

    HEALTHY ISSUE

  • L E T S E A T I T ! F E B 2 0 1 456 57

    PA N C A K EBREAKFAST A high protein breakfast is satisfying to the body. This satisfied feeling helps reduce cravings and snacking.

    When we eat foods that have little nutritional value (or not

    enough fat), we are left unsatisfied. This unsatisfied feeling

    often leads to excessive cravings and extra snacking as we

    look for satiety.

    M I L K

    CALCIUM IN MILK CONTRIBUTES TO MUSCLE AND BLOOD HEALTH