Zakudya zamtundu wa caloric

Buluu ndi mankhwala othandiza kwambiri, omwe ambiri amaganiza molakwika kuti ali ndi "chovulaza" choopsa . Zoonadi, izi siziri choncho. Kuwonjezera pa kudya zakudya zanu, mumalimbikitsa thanzi lanu, chifukwa zimaphatikizapo ma vitamini A, E, D, K ndi mchere wambiri. Kuchokera m'nkhani ino mudzaphunzira kuchuluka kokhala mu mafuta, komanso ngati mungagwiritse ntchito pamene mukuchepera.

Caloric zili ndi mafuta

Malingana ndi zosiyanasiyana ndi mafuta, calorie wothira bata akhoza mosiyana kwambiri. Taganizirani mitundu yosiyanasiyana ya batala:

1. Mafuta a mafuta ndi 82.5% mafuta. Chogulitsa ichi - chosavuta kwambiri, sichimawonetsa masamba osiyanasiyana ndi mafuta ena, okonzedwa kuchepetsa mtengo wa mankhwala. Monga lamulo, mtengo wa mafuta oterowo ndi wamtengo wapatali, koma ndi weniweni, wowonjezera, wamakono wa mankhwala kuchokera ku kirimu chokwapulidwa. Mtengo wake wa calorific ndi 748 kcal pa 100 g, omwe 0.5 g mapuloteni, 82.5 g mafuta ndi 0,8 g wa chakudya.
2. Mafuta amateur ndi mafuta 78-80%. Katunduyu ndi wopepuka pang'ono, ndipo panthawi imodzimodzi - mochepa mwachilengedwe kuposa mafuta amtengo wapatali, chifukwa zamchere zimachepetsedwa powonjezera zina, zigawo zowala. Mphamvu yamagetsi yotere ndi 709 kcal, yomwe 0,7 g ya mapuloteni, 78 g mafuta ndi 1 g ya chakudya.
3. Mchere wamafuta - 72.5% mafuta. Ichi ndicho chogwiritsidwa ntchito kwambiri - ambiri amachigula chimodzimodzi, chifukwa chimaperekedwa mu chuma chamtengo wapatali ndipo, monga lamulo, mtengo wotsika kuposa mafuta a chikhalidwe. Komabe, ndibwino kulingalira: Kodi ndi chiyani chomwe chimaphatikizidwanso ku mafuta, chifukwa cha mafuta ake ochepa amachepetsa ndi ma unit 10? Ngati simukuopa kukhalapo kwa mafuta obiriwira a mafuta, ndiye kuti mungathe kuchita izi. Mphamvu zake ndi 661 kcal pa 100 g, zomwe 0,8 g mapuloteni, 72,5 g mafuta ndi 1.3 g wa chakudya. Popeza kuti mankhwalawa ndi otchuka kwambiri, pa chitsanzo chake tidzakambirana zochitika zosiyanasiyana. Mwachitsanzo, supuni ya tiyi ya mafuta ya mafuta imakhala ndi makilogalamu 33.1 kcal (mkati mwake ndi 5 g), ndi supuni yokhala ndi kakang'ono - 112.4 kcal (17 g ya mankhwala ikhoza kugwirizana mmenemo).
4. Mafuta a sandwich - mafuta okwana 61.5%. Chomerachi chikufalikira moyenera pa mkate, sichikutha, ndibwino kugwiritsa ntchito, komabe ndikumangidwe kwake sikuti ndi mafuta okha, komanso kuwala kwa masamba, zomwe zimachepetsanso zakudya zamtundu wa caloric komanso mtengo wotsiriza wa mankhwala. Mphamvu zake ndi 556 kcal, 1.3 g ya mapuloteni, 61.5 g wa mafuta, ndi 1.7 g wa chakudya.
5. Mafuta a mafuta - 50% mafuta. Chogulitsidwansochi chikufalikira - chisakanizo cha mafuta oyambirira ndi mafuta a masamba, zomwe zimachepetsanso zokhudzana ndi caloriki . Mphamvu ya mankhwalawa ndi 546 kcal.

Mafuta aakulu a mafuta ndi chizindikiro cha chilengedwe chake. Kugula mafuta aliwonse, kupatula mafuta olemera 82.5%, nthawi zonse simunali olondola mukudziwa chomwe chiri gawo lake. Choncho, ngati mukufuna kudya batala, osati kufalitsa, ndiye kuti simungathe kupulumutsa.

Butter ndi kuchepa

Buluu ndi mankhwala olemera kwambiri, koma muyeso mpaka 10 g pa tsiku (pafupifupi ma teaspoon awiri) akhoza kuphatikizidwa mu zakudya zanu. Izi zidzakuthandizani kukhalabe okongola pa zakudya, makamaka ngati muli ndi mafuta ochepa.

Chifukwa cha kusowa kwa mafuta pa zakudya zopatsa thanzi, asungwana ambiri amakumana ndi ubweya wofewa, misomali yopweteka, kumasoka pakamwa komanso pakhungu. Sungweji yapamwamba ndi mafuta (caloriic yake ndi 80-100 kcal) kwa kadzutsa idzakupulumutsani ku vuto ili.