Ambiri a ife timakonda tchizi. Zakudya zopanda chokoma ndi zokoma zili ndi mapuloteni, ndipo, zikuwoneka, zingadye popanda kuvulaza. Ena amatha kuchita zakudya zapadera za tchizi , ndikumaliza zotsatira zabwino. Komabe, pali mfundo yaying'ono koma yofunikira kwambiri. Kulimbana ndi kulemera kolemera kokha kokha kalokosi tchizi ndi koyenera. Ndipotu, pali mitundu yosiyanasiyana ya mkaka umenewu, yomwe ingasokoneze chiwerengerocho, ndipo muyenera kumenyana ndi makilogalamu atsopano.
M'nkhaniyi, tidzakuuzani mitundu yambiri ya tchizi yomwe ili yotsika kwambiri, kuti muthe kusangalala ndi mankhwala omwe mumawakonda popanda kudandaula za chiwerengerocho.
Ma cales otsika kwambiri
Chizindikiro chachikulu chomwe chimakhudza mphamvu yamtengo wapatali ndipo, motero, zomwe zili m'thupi mwake ndi kuchuluka kwa mafuta pa gawo la mankhwala. Ndipotu, izi ndizimene zimapatsa thupi mphamvu zambiri. Komabe, sikuti nthawi zambiri zimakhala zochepa kwambiri za kalorizi zomwe zimakhala zochepa kwambiri. Kotero, mwachitsanzo, mu tchizi cha Russian - 29% mafuta, ali ndi 360 kcal, pamene 45% Maasdam - 350 kcal. Choncho, mukabwera ku sitolo, mvetserani nambala "zolondola," kuti musatenge mankhwala omwe ali owopsa kwa chiwerengerocho.
Zakudya za calorie zochepa zimaphatikizapo feta- 260 kcal mu 100 magalamu. Kulawa izo zikufanana ndi tchizi, ndipo zimapangidwa m'zinenero zitatu pa kukoma konse: zovuta, zofewa, zosapakati. Choncho, posankha feta, fufuzani mafuta papepala, zikhoza kukhala zosiyana pa zosiyanasiyana.
Mtundu wabwino wa zakudya zamtunduwu umatengedwa kuti ndi otsika kwambiri tchizi Gaudette - 200 kcal pa 100 magalamu. Kuphatikiza pa mafuta otsika otsika - 15%, ali ndi calcium yambiri, yomwe ili yothandiza kwa chiwerengero ndi thanzi.
Wotsatila wotsatira wa mutu wa calorie wotsika kwambiri - ricotta - 174 kcal pa 100 magalamu. Sichipangidwa kuchokera ku mkaka wokhazikika, koma kuchokera ku whey, choncho ali ndi kuchuluka kwa mafuta. Ricotta ndi oyenera zakudya zosiyanasiyana, kuphatikizapo mchere wophika, zomwe zimapangitsa kuti azidya zakudya zosiyanasiyana.
Tchizi za pola zomwe zili ndi 170 kcal zimatenganso malo oyenerera m'matchire ochepa kwambiri. Zimapangidwa pamaziko a yogurt, motero sizodzichepetsa kulawa ngakhale mitundu yambiri ya mafuta, ndipo ndi mankhwala abwino kwambiri. Koma, tchizi tingathe kugula muzipinda zapadera zokhala ndi thanzi labwino .
Chitsamba chochepa kwambiri pakati pa zonse ndi tofu - 90 kcal pa 100 magalamu. Zapangidwa kuchokera ku mkaka wa soy, uli ndi mafuta ochepa kwambiri - 8%, choncho amalingalira kuti ndi yopindulitsa kwambiri komanso yopanda phindu pakudya.
