Pamene zakudya zopatsa thanzi zimalimbikitsa kubwezeretsa zakudya zawo ndi phala, iwo omwe akulimbana ndi kulemera kwakukulu, pali mantha okhutira ndi zakudya zambiri. Nthanga zili ndi calories zambiri kuposa zipatso kapena ndiwo zamasamba, koma ndizosatheka kuzibwezera. Osati pa phala lopanda kanthu amalingalira kuti ndilo maziko a zakudya zowonjezera , zomwe zimayesetsa kuthetsa kunenepa kwambiri kapena kuchiza matenda. Tiyeni tiwone chomwe chinsinsicho chiri.
Zakudya za caloriki
Poyambirira, ziyenera kumveka kuti mphamvu yamagulu a magalamu a tirigu wouma ndi mazana a magalamu a phala otsirizidwa amasiyana kwambiri. Zakudya zimakhala zochepa kwambiri, ndipo pakuphika zimatunga madzi omwe alibe makilogalamu. Pamene chinyezi chimakhudza chingwecho, chofunika kwambiri ndicho kusiyana pakati pa caloriki zokhudzana ndi mankhwala owuma ndi omaliza. Mwachitsanzo, magalamu 100 a buckwheat owuma ali ndi makilogalamu 329, ndipo magalamu 100 a maphala a buckwheat amatha pokhapokha makilogalamu 100-120. Kusiyana kumeneku kudzakhala kwakukulu ngati mutenga tirigu kapena semolina, kuchokera komwe madzi akumwa amapezeka. Choncho, mphamvu ya magalamu 100 a chimanga chouma ndi 325 calories, ndipo 100 magalamu a madzi amatha phala ali pafupifupi 80-90 makilogalamu.
Musaiwale kuti izi zimagwiritsidwa ntchito kokha ndi kalori yokhudzana ndi tirigu pamadzi. Ngati muwonjezera mafuta, shuga, uchi, mtedza ndi zipatso zouma kwa tirigu, chakudya chamakono chokwanira chimawonjezeka kwambiri, ndipo kugwiritsira ntchito kanthawi kotereku kungawononge kwambiri chiwerengerocho.
Malangizo Ena Owerengera Caloric Value
Anthu ambiri amadziwa momwe angawerengere kalori wokhudzana ndi phala ngati palibe mzere wa khitchini uli pafupi. Mukonzekera, ingoganiziranipo supuni zingapo za tirigu zomwe mumayika mu phula. Supuni imodzi imakhala ndi mbewu zotsatirazi:
- 15 g of groats buckwheat;
- 6 g oatmeal groats;
- 16 g mapira;
- 16.5 magalamu a mpunga wa mpunga;
- 16.5 g wa balere;
- 14 g wa tirigu wa mana;
- 13 g wa zipatso za barele;
- 5 g wa gherkules.
M'munsimu muli tebulo la calories calories. Pogwiritsira ntchito, mungapeze zomwe zili ndi caloriki zomwe zimapangidwa pamadzi.
Momwe mungawerengere mafuta a phalala ndi Kuwonjezera mafuta
Zimakhala zovuta kudziwa kuti mtengo wa caloric uli ndi mafuta otani. Izi zimafuna kudziŵa kuchuluka kwa mafuta kapena masamba omwe mwawonjezera pa mbaleyo. Pakadutsa supuni imodzi muli ma gramu 16.5 a mafuta kapena mafuta a masamba . Komabe, tirigu ndi mafuta ndi zowonjezera zokoma (shuga kapena uchi), ngakhale zimakhala zosangalatsa kwambiri, koma siziyenera kudya zakudya zodyera. Ngati simungalephere kudya mbale yapamwamba kwambiri, yesetsani kudya phala lokoma ndi mafuta osakaniza kawirikawiri komanso ngati chakudya cha kadzutsa, komanso ngati pulogalamu ya mpunga kapena phala la buckwheat ndi mafuta ochepa.
Kashi - maziko a zakudya zowonjezera
Kotero, ife tinapeza kuti makilogalamu a madzi owiritsa pa mapiri