Zipatso zouma ndizomwe zimayambitsa mavitamini ndi zakudya zamkati pachaka. Nutritionists amatsimikiza kuti izi ndi njira yabwino kwa chotupitsa ngati chakudya wamba palibe. Pankhani imeneyi, ndi bwino kuganizira kuti chiwerengero cha zipatso zouma ndizokwanira, chifukwa pali shuga wambiri, komanso omwe ali ndi matenda a shuga, ayenera kusankha njira ina.
Caloriki wokhutira ndi zipatso zouma
Kuti mudziwe zomwe zouma zipatso zosankha, mukhoza kuganizira pa tebulo la calorie. Ganizirani - onse ali ndi mphamvu yamtengo wapatali kwambiri, ndipo musamawachitire nkhanza kuti asapindule kwambiri patsiku.
Kotero, ndi ndalama zingati mu zipatso zouma:
- zophika apricots - 285 kcal pa 100 g;
- prunes - 242 kcal pa 100 g;
- apricoti - 278 kcal pa 100 g;
- masiku - 281 kcal pa 100 g;
- Nkhumba zouma - 390 kcal pa 100 g;
- Zoumba za kishimishi - 279 kcal pa 100 g;
- zoumba ndi mwala - 276 kcal pa 100 g;
- nkhuyu - 57 kcal pa 100 g.
Poganizira kalori wokhutira zipatso zouma, amagwiritsidwa ntchito poyeza kulemera, m'mawa, monga mmalo mwa mchere. Kwa anthu ambiri, kukana kwathunthu kokoma kukuwoneka ngati kovuta, ndipo panthawi yoyamba nkokwanitsa kugwiritsa ntchito zipatso zouma kuti mutenge ma pulogalamu owopsa ndi othandiza kwambiri.
Kudya pa zipatso zouma
Zipatso zouma zimaimira chotukuka chodziŵika bwino, chomwe chimakupatsani kuti mukwaniritse zosowa ziwiri kamodzi: zolakalaka maswiti ndi kusakaniza. Pofuna kupha chilakolako chodyera njovu, ndizotheka kutenga zidutswa 3-5 za apricots kapena prunes , ndipo pang'onopang'ono mukuzitsuka imodzi, ndi madzi kapena tiyi popanda shuga. Pamapeto pa chakudya ichi, njala idzagwa kwambiri, ndipo patapita mphindi 15-20 mudzapeza kuti zosangalatsa zomwe zili m'mimba sizingakuvutitseni.
Phatikizani zipatso zouma mu menyu yanu ndibwino kuti mupite kadzutsa lachiwiri kapena chakudya chamadzulo. Mwachitsanzo, taganizirani zazomwe mungasankhe potsatira chakudya choyenera cholemetsa:
- Chakudya cham'mawa : yokazinga mazira
kapena omelette ndi tomato, tiyi popanda shuga. - Chakudya cham'mawa chachiwiri : tiyi popanda shuga, zipatso 3 - 5 zouma (osachepera theka la galasi ndi volume).
- Chakudya : msuzi kuwala pa nkhuku msuzi ndi masamba, chidutswa cha mkate wambewu.
- Chakudya chamadzulo chachiwiri : theka la kapu ya tchizi kapena tchizi la yazhenka.
- Chakudya : Nsomba yophika, nkhuku kapena ng'ombe yokongoletsa kabichi ndi masamba ena.
Kudya molingana ndi mndandanda uwu kungakhale kwa nthawi yonse yomwe mumakonda, sipadzakhala kuvulaza thupi. Kulemera kwa kulemera kwa chiwerengerochi kudzachitika pamtunda wa makilogalamu 0.8 - 1.2 pa sabata.