Uma sizama ukunakekela ukudla kwethu, enye yezinhlungu zekhanda zokuqala ukwazi Mangaki ama-calories kuwo? izindunduma nokusanhlamvu esikudla nsuku zonke. Akwanele ukwazi ukuthi "banempilo": uma ufuna ukulungisa ukudla kwakho ukuze uthole imisipha, ulahlekelwe isisindo, noma umane udle kangcono, ukuqonda okuqukethwe kwabo kwamandla kubalulekile.
Kulesi sihloko uzothola a umhlahlandlela ophelele ngefomethi yethebula kanye nencazelo engokoqobo mayelana nama-kilojoule okusanhlamvu okuyinhloko, ufulawa wabo, okusanhlamvu kwasekuseni, imigoqo kanye nemifino evame kakhulu (udali, uphizi, ubhontshisi, uphizi, usoya, njll.), kanye nama-nuances abalulekile afana nomehluko phakathi kokuphelele nokucwengiwe, indima yefayibha noma inhlanganisela yama-macronutrients.
Kungani ugxila kuma-calories ku-legumes nokusanhlamvu?
Ngaphambi kokuba sifike ematafuleni, kubalulekile ukukhumbula ukuthi Amakhalori awazona “izitha” ngokuzenzakalelayoZimane ziyisilinganiso samandla esiwanikezwa ukudla. Okubalulekile izinga lalawo makalori, umthombo wawo (ama-carbohydrate, amaprotheni, amafutha), nokuthi angena kanjani ezidingweni zakho zansuku zonke.
Ama-macronutrients amathathu anikeza amandla yi- ama-carbohydrate namaprotheni (4 kcal ngegremu) namafutha (9 kcal ngegremu). Utshwala, nakuba kungewona umsoco "obalulekile", nawo unikeza amandla nge-7 kcal ngegremu, into evame ukunganakwa.
Ngokuvamile, okusanhlamvu kanye nemifino kubonakala ngokuhlinzeka ama-carbohydrate amaningi ayinkimbinkimbi kanye ne-fiber eninginenani eliguquguqukayo lamaprotheni futhi, ngaphandle kokumbalwa, amafutha amancane. Lokhu kusho ukuthi, nakuba inani lama-kilojoule ku-100g lingase libonakale liphakeme, sikhuluma ngamandla afika nezakhi ezibalulekile.
Ilebula lokudla okunempilo emaphaketheni lihlala likhona umthombo onembe kakhulu womkhiqizo othileKodwa-ke, amatafula ozowabona ngezansi ayireferensi enhle kakhulu yokwazi shazi ukuthi ubeka ini epuletini lakho lapho ukhetha uhlobo lwe-cereal noma i-legume.
Ama-calories okusanhlamvu okusanhlamvu
Okusanhlamvu ngendlela eyisisekelo (okusanhlamvu okuphelele noma okucutshungulwe kancane) kuyaphawuleka kuzo okuqukethwe kwesitashi okuphezulu, umthamo omuhle we-fiber kanye amavithamini eqembu Bkanye namanye amaminerali. Ekudleni okulinganiselayo, ngokuvamile kuyisisekelo samandla nsuku zonke.
Leli qembu lihlanganisa ukudla okunjengokolweni, irayisi, ummbila, ibhali, i-rye, i-oats, unyaluthi, i-quinoa, ne-amaranth, kanye nesitashi esingasodwa esivela kokusanhlamvu okuhlukahlukene. Inani labo le-caloric livamise ukuzungeza... 330-410 kcal nge-100 amagremu eluhlaza.
| Ukudla (100 g) | ama-calories acishe abe yi-calories |
| Buckwheat | I-343 kcal |
| I-Amaranto | I-371 kcal |
| Ukolweni | I-314 kcal |
| Ilayisi (okusanhlamvu, okuhlukahlukene akucacisiwe) | I-387 kcal |
| Irayisi elimhlophe (itafula lokusanhlamvu elijwayelekile) | I-354 kcal |
| Irayisi elinsundu (itafula elijwayelekile lokusanhlamvu) | I-350-376 kcal |
| Irayisi lasekuseni elikhukhumele | I-389 kcal |
| Ama-oats aphelele | I-367-401 kcal |
| Ibhali | I-323-373 kcal |
| I-Rye | I-350-408 kcal |
| Ndodana | I-345 kcal |
| I-Miso (okuphuma imvubelo eyenziwe ngobhontshisi wesoya nokusanhlamvu) | I-209 kcal |
| I-Quinoa | I-306 kcal |
| Imbewu yefilakisi (linseed/linseed) | I-567 kcal |
| I-semolina kakolweni (okusanhlamvu okucolisisiwe) | I-350-368 kcal |
Njengoba ubona, kunezinhlobonhlobo zamanani, kodwa wonke awela phakathi kobubanzi bawo I-300-400 kcal nge-100 g, ngaphandle kwe-flaxseed, okukhuthazwa umnikelo wayo wamafutha anempilo (ukudla okucebile kakhulu ku-omega-3) ngakho-ke kunama-kcal angu-567.
Icala eliphambene lingaba lelo le-miso, okuthi, kube a umkhiqizo ovutshiwe owenziwe ngesoya nokusanhlamvu Futhi nakuba iqukethe ingxenye enkulu yamanzi ezinguqulweni ezilungele ukusetshenziswa, inokuqukethwe kwe-caloric ephansi ngokucacile, nakuba inikeza amaprotheni nezinye izinhlanganisela ezithakazelisayo.
Umehluko wekhalori phakathi kwezinhlamvu eziphelele kanye nezinhlamvu ezicwengiwe
Omunye wemibuzo evame kakhulu ukuthi ngabe I-whole grain cereal inama-calories ambalwa kune-refined grain cereal.Impendulo, uma sibheka amatafula asemthethweni, ukuthi umehluko wama-kilocalories ngokuvamile uncane, kodwa ukhona.
Ukucwenga okusanhlamvu kususa bran futhi, ezimweni eziningi, ingxenye yegciwane. Kulapha kanye kule bran lapho imisoco igxila khona. iningi le-fiber, amavithamini namamineraliNgokususa lezi zingxenye, okuqukethwe kwefayibha kuyehla, ukuminyana kwekhalori ngegremu kungase kukhuphuke kancane, futhi ngaphezu kwakho konke, inani lokudla okunomsoco liyalahleka.
| Ukudla (100 g) | ama-calories acishe abe yi-calories |
| Irayisi elimhlophe | I-387 kcal |
| Irayisi elinsundu | I-376 kcal |
Esibonelweni selayisi, kungabonakala ukuthi okubalulekile kunikeza amandla amancane kancaneKodwa, ngale kwenani lama-calories, amandla ayo alele eqinisweni lokuthi inikeza i-fiber eningi kanye nokugxila okuphezulu kwamaprotheni nama-micronutrients kunenguqulo yayo ehlungiwe.
Le phethini iphindwe kwezinye izinhlamvu: isinkwa se-wholemeal ngokumelene nesinkwa esimhlophe, i-pasta ye-wholemeal ngokumelene ne-semolina pasta yendabuko, njll. Isinkwa se-wholemeal ngokuvamile sine-caloric encane futhi sinomsoco kakhulu.Ngakho-ke, uma umgomo wakho uwukunakekela impilo yakho esikhathini eside, kuyindlela enconywa kakhulu.
Amakhalori okusanhlamvu kwasekuseni
Okusanhlamvu kwasekuseni sekuphenduke a umkhiqizo osetshenziswa nsuku zonke ngabantu abadala kanye nezinganeFuthi kulapho kubalulekile ukuhlolisisa amalebula. Ngisho noma isisekelo siwukudla okusanhlamvu, ngokuvamile afika noshukela owengeziwe, uju, ushokoledi, noma amafutha.
I-database esemthethweni yaseSpain (BEDCA) iqoqa isilinganiso esilinganiselwe sezinhlobo ezehlukene zezohwebo, futhi ngokuvamile amanani ekhalori aphakathi 356 futhi kancane kuka-410 kcal nge-100 g, ngokuhlukahluka kuye ngezithako ezengeziwe.
| Isidlo sasekuseni (100 g) | ama-calories acishe abe yi-calories |
| Ukolweni noshokoledi base cereals | I-385 kcal |
| Ilayisi kanye ne-chocolate base cereals | I-388 kcal |
| Ilayisi noju okusanhlamvu okuyisisekelo | I-385 kcal |
| Okusanhlamvu okuyisisekelo: irayisi, ukolweni nezithelo | I-356 kcal |
| Okusanhlamvu okuyisisekelo sommbila noju | I-394 kcal |
| Okusanhlamvu okuyisisekelo: ummbila nokolweni | I-381 kcal |
| Okusanhlamvu okuyisisekelo: ummbila, ukolweni nama-oats | I-416 kcal |
| Okusanhlamvu okusekelwe ukolweni (okushukela) | I-385 kcal |
| Okusanhlamvu okuyisisekelo: ukolweni nelayisi | I-380 kcal |
| Okusanhlamvu okusekelwe kukolo nezithelo | I-367 kcal |
| Okusanhlamvu okuyisisekelo: ukolweni noju | I-397 kcal |
| Okusanhlamvu okuyisisekelo: ukolweni, oats, ummbila noju | I-398 kcal |
| Okusanhlamvu okuyisisekelo: ukolweni, oats, ummbila, uju namantongomane | I-393 kcal |
Uma unaka, Okusanhlamvu okuhlanganisa izithelo kuvamise ukuba namandla aphansi kancaneNakuba lezo eziqukethe uju noma ushokoledi zivame ukuba nama-kilojoule amaningi, ikakhulukazi ngenxa yoshukela owengeziwe futhi, kwezinye izimo, amafutha asezindaweni zokugcoba.
Ngaphakathi kwaleli qembu, into enengqondo kakhulu ongayenza ukukhetha okusanhlamvu okunohlu olufushane lwesithako, ngokuqukethwe okuphezulu kokusanhlamvu okuphelele futhi ngaphandle koshukela owengeziwe kakhulu, noma izinguqulo ezinezithelo ezomisiwe ngaphandle koshukela owengeziwe.
Ufulawa wokusanhlamvu kanye nokuqukethwe kwawo kwekhalori
Ufulawa wokudla okusanhlamvu usetshenziselwa isinkwa, amakhekhe, i-pasta, nama-thickeners, ngakho-ke kufanelekile ukukugcina lokho engqondweni. Imaphi amakhalori abawanikezayo ngamagremu ayi-100?ngoba kulula kakhulu ukwenza okuningi lapho sipheka "ngeso".
Emakethe sithola kokubili ufulawa ophelele nocolisisiwe, futhi ufulawa otholakala ku-legumes noma amantongomane (okufana ne-chickpea noma i-chestnut), nakuba kulesi sigaba sizogxila kulezo ezenziwe ngezinhlamvu zakudala.
| Ufulawa we-cereal (100 g) | ama-calories acishe abe yi-calories |
| Oatmeal | I-353 kcal |
| Ufulawa webhali | I-361 kcal |
| Ufulawa we-rye | I-359 kcal |
| Ukolweni | I-326-349 kcal |
| Ufulawa kakolweni (ocwengiwe) | I-333-353 kcal |
| Ufulawa kakolweni | I-322-340 kcal |
Njengezinhlamvu, Ufulawa we-wholemeal ngokuvamile ubonisa ukwehliswa kancane kwamakholori. uma kuqhathaniswa nezicolisisiwe, kodwa inzuzo yangempela iku-fiber, esiza ukugcina ukusutha nokulawula ukuhamba kwamathumbu.
Ngaphezu kwalokho, amalungiselelo amaningi asekelwe kufulawa ahlanganisa ushukela, amafutha nezinye izithako ze-caloric (ibhotela, amafutha, ushizi, njll.), okwandisa kakhulu inani lamandla omkhiqizo wokugcina uma kuqhathaniswa nofulawa ngokwawo.
Amabha okusanhlamvu: acutshungulwe kakhulu, ama-calories amaningi
Amabha okusanhlamvu athengiswa njengesidlo "esinempilo", kodwa ngokuvamile ukudla okugaywe nge-ultra-processed kanye namalebula abo omsoco ngokuvamile abonisa okuqukethwe kwamandla aphezulu kunezinhlamvu ezenziwe ngazo. Lokhu kungenxa yokuthi, ukuze uwabophe futhi uwanike ukunambitheka, ayengezwa ushukela, isiraphu, amafutha noma ushokoledi.
Ngokwesilinganiso, ama-cereal bar awela phakathi kwebanga elifanayo noma eliphakeme kancane kunezinhlamvu zasekuseni, ngomnikelo ongadlula... 430 kcal nge-100 g kwezinye izinhlobo.
| Ibha yokusanhlamvu (100 g) | ama-calories acishe abe yi-calories |
| I-chocolate cereal bar | I-397 kcal |
| Ibha yokusanhlamvu enezithelo | I-395 kcal |
| Ibha yommbila nokolweni | I-431 kcal |
| Ibha kakolweni noshokoledi | I-437 kcal |
Ngamanye amazwi, noma ngabe isisekelo siyi-cereal, Akufanelekile ukulinganisa ibha nesitsha se-oats noma irayisi elinsunduNgokusetshenziswa ngezikhathi ezithile kulungile, kodwa uma ufuna izinketho ezinempilo ngempela yokuphila kwansuku zonke, kungcono ukhethe okusanhlamvu okusanhlamvu noma amamiksi enziwe ekhaya ama-flakes anezithelo namantongomane ngaphandle koshukela owengeziwe.
I-Legumes: ama-calories, i-fiber kanye namaprotheni ezitshalo
Imifino (udali, uphizi, ubhontshisi, uphizi omisiwe, ubhontshisi wesoya, njll.) iphawuleka ngokuhlinzeka ama-carbohydrate ayinkimbinkimbi, inani elikhulu lamaprotheni ezitshalo, kanye ne-fiber eningiMayelana namandla, inani layo nge-100g eluhlaza liqhathaniswa nelokusanhlamvu okuningi.
Ngokusho kwamathebula okuqamba asetshenziswa emibikweni yokudla kanye nempilo yemifino, amanani ajwayelekile eqembu azungeze. 350-380 kcal nge-100 g yomkhiqizo owomile, ngokuhlukahluka kuye ngohlobo namafutha.
| I-Legume (100 g, eluhlaza noma omisiwe) | ama-calories acishe abe yi-calories |
| Ama-chickpeas, omisiwe (itafula eliyisisekelo) | I-361 kcal |
| Ubhontshisi, imbewu eyomisiwe | I-322-337 kcal |
| I-lentils, imbewu eyomile yonke | I-350 kcal |
| Amaphizi omisiwe aphelele | I-304 kcal |
| Hlukanisa, uphizi omisiwe oluhlaza | I-311 kcal |
| Ubhontshisi wesoya, imbewu eyomile evuthiwe | I-356-368 kcal |
| Amantongomane aluhlaza anesikhumba | I-576 kcal |
| Ubhontshisi omnyama omisiwe | I-306 kcal |
| Ubhontshisi Omncane Obovu omisiwe | I-336 kcal |
| Ubhontshisi Omkhulu Omisiwe WaseNyakatho | I-326 kcal |
| Ubhontshisi, imbewu eyomisiwe ejwayelekile | I-290-336 kcal |
Lapho lezi zidumba ziphekwa emanzini, umswakama wazo uyanda futhi, ngenxa yalokho, Ikhalori yayo nge-100g zehla kakhuluIsibonelo, uphizi ohlukaniswe abilisiwe uqukethe cishe i-129 kcal ku-100 g, futhi uphizi ophekiwe uqukethe cishe i-120-130 kcal nge-100 g.
Ngaphezu kwedatha yamandla, amatafula akhombisa ukuthi imidumba eminingi iqukethe amaprotheni angaphezu kwama-20%. isisindo esomile, ngeziqongo eziphakeme ikakhulukazi kubhontshisi wesoya, kanye nenani elikhulu le-fiber yokudla, okubenza babe abambisene abakhulu ukuthuthukisa iphrofayili yokudla okunomsoco.
Imifino, okusanhlamvu kanye ne-fiber yokudla
Uma umgomo wakho uwukwandisa ukudla kwakho kwe-fiber, okusanhlamvu okusanhlamvu kanye nezinhlamvu ezimbili zezinketho ezinhle kakhulu. amafa angcono kakhulu ezandleni zakhoKanye nezithelo, imifino, amantongomane kanye nembewu, zikuvumela ukuthi ufinyelele izincomo zansuku zonke ngaphandle kobunzima obukhulu.
Imihlahlandlela yezokudla yase-US, isibonelo, iphakamisa okuhloswe ngakho I-14 amagremu we-fiber nge-1.000 kcal idliwa nsuku zonke ngabantu abaneminyaka engu-2 ubudala, futhi mayelana 19 g ngosuku izingane kusukela 12 kuya 23 izinyanga. Kuhunyushwa kumhlahlandlela we-2.000 kcal, sizobe sikhuluma mayelana ne-28 g yefayibha nsuku zonke.
Ukufeza lokhu ngaphandle kokuqaphela ushintsho kakhulu, kungcono kakhulu kancane kancane ukwandisa inani le-fiber emavikini ambalwa futhi ihambisane nenqubo nge-hydration enhle, njengoba izinhlobo ezithile zefiber zimunca amanzi emathunjini futhi zingabangela igesi noma ukungakhululeki uma zanda ngokuzumayo.
Amathebula e-fiber yokudla akhombisa ukuthi, ngokwesibonelo, i-lentile ebilisiwe (1 inkomishi) Inikeza cishe u-15,5g wefayibha, kanye nenkomishi kabhontshisi omnyama ophekiwe cishe u-15g, izibalo ezibonakala kakhulu uma sicabangela inani elihlosiwe lansuku zonke.
Kwenzeka okufanayo kwezinye izinhlamvu eziphelele: inkomishi ye kuphekwe ispaghetti sikakolweni noma i-pearl ibhali ingahlinzeka mayelana ne-6g ye-fiber, futhi inkomishi ye-oats ephekiwe mayelana ne-4g, eyengezwe kuma-legumes nezithelo yenza kube lula kakhulu ukuhlangabezana nezincomo.
Izibonelo zokudla okunothe nge-fiber okusanhlamvu nemifino
Ukwenza lokhu kusebenze, kusiza kakhulu ukubheka osayizi bezingxenye ezijwayelekile futhi ubone ukuthi ingakanani i-fiber etholakala ekudleni kwansuku zonke. Eziningi zazo ziyahlanganisa inani elilinganiselwe lamakholori anomphumela omkhulu wokusuthisa sibonga i-fiber.
Ngaphakathi kweqembu lokusanhlamvu kanye nokuphuma kwakho, sithola izibonelo ezimbalwa eziwusizo kakhulu uma ufuna qinisa ukudla kwe-fiber ngaphandle kokwandisa ukudla kwamafutha kakhulu:
| Okusanhlamvu noma okusanhlamvu (ingxenye ephekiwe) | Usayizi wokuphakela | I-fiber cishe |
| I-spaghetti kakolweni | 1 inkomishi (151 g) | 6 g |
| Ibhali leparele eliphekiwe | 1 inkomishi (157 g) | 6 g |
| i-quinoa ephekiwe | 1 inkomishi (185 g) | 5 g |
| Ama-oats aphekwe ngokushesha | 1 inkomishi (234 g) | 4 g |
| Irayisi elinsundu eliphekiwe | 1 inkomishi (195 g) | 3,5 g |
| Isinkwa sikakolweni sonke | 1 ucezu (32 g) | 2 g |
| Isinkwa se-Rye | 1 ucezu (32 g) | 2 g |
Mayelana nemifino, amantongomane nembewu, idatha imangalisa nakakhulu: inkomishi yama-peas ahlukanisiwe noma ama-lentile abilisiwe Ihlinzeka ngo-15-16 g we-fiber, kanye nama-28 g wembewu ye-chia engeza cishe ku-10 g wefayibha, okuyenza ibe mnandi kakhulu ekunothiseni iyogathi, ama-smoothies noma amasaladi.
Ngaphezu kwalokho, eziningi zalokhu kudla azigcini nje ngokugqama ku-fiber, kodwa futhi zinikeza amaprotheni, amaminerali afana ne-magnesium noma i-potassium kanye namafutha angenayo i-unsaturated esimweni samantongomane nembewu, okuwenza aphelele kakhulu ngokomsoco.
Ungawahumusha kanjani ama-calories okusanhlamvu nemifino ngokusho komgomo wakho
Ngalo lonke lolu lwazi etafuleni, umbuzo omkhulu ukuthi ungayisebenzisa kanjani ekuphileni kwansuku zonke ukuze vumelanisa ukudla nemigomo yakho siquUkufuna ukuzuza isisindo kanye nesisindo somzimba akufani nokufuna ukunciphisa amafutha omzimba, futhi lokho kunquma kokubili amanani kanye nohlobo lwe-cereal ne-legume ofuna ukukubeka phambili.
Uma ufuna ukuzuza isisindo ngendlela enempilo, ungathembela kuyo okusanhlamvu okuthe xaxa ngama-kilojoule futhi aminyene (i-oats, i-wholegrain muesli, isinkwa esigcwele okusanhlamvu, i-quinoa) kuhlanganiswe nemifino, amantongomane namafutha omnqumo, ukufeza izitsha ezinamandla kakhulu nezinomsoco ngaphandle kokusebenzisa ukudla okugaywe kakhulu.
Ngakolunye uhlangothi, uma umgomo wakho uwukulahlekelwa amafutha, uzofuna ukugxila kukho okusanhlamvu okuphelele ngamanani aphakathiUkunikeza isisindo esibalulekile emidunjini ephekiwe (okuthi, nge-100g ngayinye uma ifakwe amanzi, ibe nama-calories ambalwa kakhulu kunewomile), imifino kanye nemithombo yamaprotheni angenalutho, ngaleyo ndlela igcina ukusutha okuhle ngokulawula amakhalori anengqondo.
Ukubala ama-calories noma ama-macros kungaba isu eliwusizo, kodwa akuphoqelekile. Abantu abaningi bathola imiphumela ngokungabali ama-calories noma ama-macros. ukubeka phambili ukudla okugaywe kancane (okusanhlamvu okuphelele, okusanhlamvu, okusanhlamvu, izithelo, imifino, amaprotheni ekhwalithi, amafutha anempilo) kanye nokunciphisa imikhiqizo ephezulu kushukela namafutha ekhwalithi embi.
Kunoma yikuphi, ukwazi ukuthi yimaphi amandla ezinhlobonhlobo zama-legumes kanye nezinhlamvu ozisebenzisa nsuku zonke kukuvumela ukuba wenze kanjalo ukushuna izingxenye kangcono kakhulu futhi ukhethe ngokuhlakanipha phakathi kwezinketho ezifanayo kakhulu, njengerayisi elinsundu ngokumelene nelayisi elimhlophe noma isaladi ye-legume ngokumelene nebha yezinhlamvu ezinoshukela.
Amathebula ekhalori kanye nefayibha okusanhlamvu nemifino akhombisa ukuthi sikhuluma ngokudla okunomthamo wamandla aphezulu nge-100g eluhlaza, kodwa lokhu kuba okumaphakathi uma sekuphekiwe, kuyilapho kunikezwa. ama-carbohydrate ayinkimbinkimbi, i-fiber, amaprotheni emifino kanye ama-micronutrients abalulekileUma uzihlanganisa nezithelo, imifino, amaprotheni anomzimba namafutha anempilo, usuxazulule ngokoqobo isisekelo sokudla okulinganiselayo, kungakhathaliseki ukuthi umgomo wakho uwukunakekela impilo yakho noma ukulungisa isisindo somzimba wakho.
