Ngati tikulankhula za nsomba za phokoso, ndi bwino kuganizira zosiyana siyana, kukula kwake, ndi njira yokonzekera - polemba mwachidule zinthu zonsezi zingathe kutsimikiziridwa molondola. Kudya zakudya zam'madzi nthawi zonse, mumapatsa thupi lanu zakudya zambiri, ndipo nthawi imodzi mumachepetsa zakudya zamtundu wa caloric .
Nsomba zonenepa kwambiri ndi zakudya
Ganizirani mitundu yosiyanasiyana ya nsomba ndi nsomba, zomwe zimakhala zotsika kwambiri - zosakwana 100 kcal pa 100 g ya mankhwala. Amayenera kudya zakudya zoyenera komanso kuchepetsa kulemera kwake:
- pollock;
- burb;
- mtengo wa pike;
- cod;
- hake;
- pike;
- shrimp;
- krill;
- mussels;
- nthata;
- kavalo;
- tuna.
Zakudya za nsombazi ndi zabwino pa tebulo lanu tsiku lililonse. Ndikofunikira kuganizira kuti nsomba yokhala ndi mafuta idzawonjezera calorie yophika ndi zakudya pafupifupi 30 kcal pa 100 g, choncho ndi bwino kuphika popanda: wiritsani, yophika, yophika kapena yophika.
Caloric zili ndi nsomba zosuta
Pa mitundu yonse ya nsomba yomwe imavomerezedwa chifukwa cha kusuta fodya, chakudya choyenera ndi choyenera kokha pa mahatchi (94 kcal) ndi cod (115 kcal). Mitundu ina yambiri imakhala yamtengo wapatali ndipo sichiyenera kudya chakudya chochepa.
Tiyenera kuzindikira kuti mankhwala alionse ovuta kusuta ndi ovuta kukumba, ndipo amapeza kuti masiku ano, mankhwala osiyanasiyana amagwiritsidwa ntchito pa kusuta, ndi zakudya zoyenera zomwe mankhwalawa akulimbikitsidwa kuti asiye.
Nsomba za caloric zomwe zimamenyedwa
Nsomba yokoma kwambiri mu mtanda wa crispy kutuluka - mankhwalawa sali oyenera kudya gome. Inde, zambiri zimadalira mtundu wa nsomba, koma ngakhale mutasankha tilapia yochepa, mbaleyo idzakhala yopambana kwambiri - kalori - 168 kcal pa 100 g. Ndithudi, izi sizingafanane ndi zakudya zina, koma ndi zakudya zopanda zokazinga mbale si zabwino. Kuphatikiza apo, kuphatikiza kwa mafuta, chakudya ndi mapuloteni nthawi yomweyo - chiyeso chovuta cha mmimba.
Mtengo wa caloric wa nsomba
Ma tebulo atatuwa akuwonetsa zolemba ndi caloric zomwe zimakonda kwambiri mitundu ya nsomba m'makonzedwe osiyanasiyana ndi mphamvu ya mazira. Pokhala mutsogoleredwa ndi chidziwitso cholondola chotero, nthawi zonse mudzadziwa momwe izi zilili zowonjezera.
Musaiwale kuti chiwerengerocho ndi chiwerengero - ziwerengero zingati zophatikiza nsomba pa 100 g koma, monga lamulo. Gawo lofanana la nsomba pa munthu ndi la 150 mpaka 250 g, kotero muyenera kuwerengera caloriic zomwe zili m'gawoli.
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