Maitiro Ekuverenga Kudya Makori
Zvemukati
- Maitiro Ekuverenga Kudya Makori
- Chikafu calori chati
- Maitiro ekushandisa mashoma macalorie kurasikirwa uremu
- 1. Shandisa koriori kaunda
- 2. Chinjana zviwitsi zvemuchero
- 3. Chinja mbatatisi yemimwe miriwo
- 4. Sarudza chikafu chakabikwa
- 5. Idya fiber yakawanda
- 6. Ronga kudya
- 7. Kusarudza akanakisa macalorie
Kalori ihwo huwandu hwesimba iro chikafu chinopa kune muviri kuti uite mabasa ayo akakosha.
Kuziva huwandu hwakazara hwecalori chikafu chinofanira kuverenga chitaridzi uye nekutarisa huwandu hwemapuroteni, makabhohaidhiretsi nemafuta, tichiverenga huwandu hwekoriori seinotevera:
- Kune yega yega 1g yemakabohydrate: wedzera 4 macalorie;
- Kune yega yega 1g yeprotein: wedzera 4 macalorie;
- Kune yega yega 1g yemafuta: wedzera 9 macalorie.
Izvo zvakakosha kuti urangarire kuti zvimwe zvinoumba chikafu, senge mvura, tambo, mavitamini uye zvicherwa hazvina macalorie uye, nekudaro, hazvipe simba, zvisinei, zvakakosha zvakanyanya kune mamwe maitiro ehupenyu.
Maitiro Ekuverenga Kudya Makori
Kuti uzive kuti mangani macalorie chikafu chine, wedzera huwandu hwehydrohydrate ne4, magiramu eproteinini neana uye mafuta akazara ne9.
Semuyenzaniso: Mangani macalorie ane 100 g chokoreti bar ine?
Kuti uzive mhinduro, iwe unofanirwa kuziva huwandu hwe makabhohaidhiretsi, mapuroteni nemafuta ayo chokoreti anayo, uchicherekedza pakanyorwa, wozongowanda:
- 30.3 g yemakabohydrate x 4 (yega carbohydrate ine 4 macalorie) = 121, 2
- 12.9 g protein x 4 (protein yega yega ine 4 macalorie) = 51.6
- 40.7 g mafuta x 9 (mafuta ega ega ane 9 macalorie) = 366.3
Kuwedzera zvese izvi zvakakosha pamwe chete, mhedzisiro iri mazana mashanu nemakumi mapfumbamwe emakori.
Chikafu calori chati
Iyi tafura inotevera inoratidza huwandu hwemacalorie mune zvimwe zvekudya zvinonyanya kudyiwa zuva nezuva:
| Chikafu (100 g) | Makorori | Carbohydrate (g) | Mapuroteni (g) | Mafuta (g) |
| Chingwa cheFrance | 300 | 58,6 | 8 | 3,1 |
| Cheese ricotta | 257 | 2,4 | 9,6 | 23,4 |
Chingwa chingwa | 253 | 44,1 | 12 | 2,7 |
| Chingwa chese | 293 | 54 | 11 | 3,3 |
| chinwiwa cheranjisi | 42 | 9,5 | 0,3 | 0,1 |
| Yakabikwa zai | 240 | 1,2 | 15,6 | 18,6 |
| Zai rakabikwa | 146 | 0,6 | 13,3 | 9,5 |
| Mbatata yakabikwa | 125 | 28,3 | 1 | 0 |
| Popcorn | 387 | 78 | 13 | 5 |
| Mucheka mutsvuku | 124 | 25,8 | 2,6 | 1 |
| Avocado | 96 | 6 | 1,2 | 8,4 |
| Banana | 104 | 21,8 | 1,6 | 0,4 |
| Tapioca yakapusa isina kuzadza | 336 | 82 | 2 | 0 |
Apple ine peel | 64 | 13,4 | 0,2 | 0,5 |
| Yakagadzirwa yogati yakasikwa | 42 | 5,2 | 4,6 | 0,2 |
Zvikafu zvine macalorie mashoma michero nemiriwo, ndosaka zvichishandiswa kunyanya mukurema kwekudya. Chikafu chakapfuma mumafuta senge chikafu chakakangwa, chikafu chakagadziriswa chakagadzirwa ndicho chakanyanya caloric uye nekudaro hachifanirwe kudyiwa neavo vanoda kuonda.
Chikafu chakagadzirwa ne1 yakaderera mafuta yogati (150 g), ichiperekedzwa negirazi remuto weorenji (200 mL) + 1 apuro rine macalorie 211, ayo ari mashoma macalorie kupfuura eayo echokoreti bhawa nemaamondi, semuenzaniso. muenzaniso, iyo ine avhareji yemakumi mana nemazana mana emakirori.
Tsvaga zviitwa gumi zvinoshandisa macalorie mazhinji
Maitiro ekushandisa mashoma macalorie kurasikirwa uremu
Nzira yakanakisa yekushandisa mashoma macalorie kuti uderedze huremu kuziva kuti mangani macalorie chikafu chako uye kuti mangani macalorie aunogona kutora pazuva. Mushure mekuziva izvi, mumwe anofanirwa kusarudza izvo zvine koriori zvishoma izvo zviri michero, miriwo, magidhi uye miriwo.
1. Shandisa koriori kaunda
Kune matafura anoratidza huwandu hwemacalorie icho chikafu chimwe nechimwe chine, asi kuti zvive zvinoshanda, kune mamwe mashandisirwo akati wandei anogona kuiswa pane iyo smartphone kuti ibatsire nekutonga kwemazuva ese.
2. Chinjana zviwitsi zvemuchero
Mune chero chikafu chekudzora huremu kushandiswa kwesweets senge keke, mabhisikiti, makuki akazadzwa uye madhiri anotapira zvinorambidzwa, nekuti vakapfuma mushuga inosimudza glucose yeropa uye mukuwedzera pakuisa uremu, inowedzera nzara.
Nekudaro, iyo yakanaka iri panzvimbo pekudya chimwe chinhu chinotapira, idya muchero, zvirinani, iyo ine peel kana bagasse, uye idya se dessert.
3. Chinja mbatatisi yemimwe miriwo
Izvo zvakakosha kuti udye miriwo, nyemba uye zviyo panguva yekudya kwemasikati uye kwekudya kwemanheru, asi iyo yakanaka haisi yekusarudza mbatatisi, yamu kana mbatatisi, kana iwe uri kutsvaga kuti uderedze huremu. Sarudzo dzakanaka zukini, bhinzi dzegirinhi uye musanganiswa wemupunga nebhinzi chinhu chakanakisa sosi yeprotein
4. Sarudza chikafu chakabikwa
Zai chinhu chakanakisa chinopa mapuroteni, asi kudya zai rakakangwa kana zai rakatswinywa haisiyo sarudzo yakanakisa nekuti ine macalorie akawanda. Nekudaro, chakanakira kudya mazai akabikwa kana zai rakabikwa, rakagadzirwa pamusoro pemupunga, nekuti nenzira iyoyo haudi mafuta, uine macalorie mashoma.
5. Idya fiber yakawanda
Tambo idzi dzakanakira kubatsira kurwisa nzara uye nekudaro iwe unogona kuwedzera 1 punipuni yevhu yakashongedzwa mu yogati yechisikigo uye nechikafu chega chega, nekuti nenzira iyoyo unenge usina nzara masikati, uye uine moyo murefu wekusarudza kana kugadzirira mashoma macalorie chikafu .
6. Ronga kudya
Kugadzira menyu yevhiki nevhiki inzira huru yekuziva zvauchadya uye mangani macalorie chikafu chimwe nechimwe chine. Iyo yakanaka haisi yekuisa mumakorori chaiwo aunofanira kudya pazuva, kuitira kuti paine nzvimbo yemusiyano mumwe kana imwe, kana zvichidikanwa.
7. Kusarudza akanakisa macalorie
1 girazi re zero coke rinogona kunge riine zero macalorie, nepo 1 girazi remusango reoranjisi riine macalorie zana, zvisinei, jisi reorenji rine vhitamini C iyo inobatsira mukuchengetedza hutano saka sarudzo yakanakisa ijusi, kunyangwe iine macalorie akawanda, nekuti zvakare ine yakawanda yakawanda mavitamini uye mamineral ayo asipo musoda.
Kana iwe uchida chimwe chinhu chine macalorie mashoma, asi nekumwe kunhuhwira, edza kunwa mvura inopenya uye wedzera madonhwe mashoma emonimu.
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