Uma uzama ukubuka indlela odla ngayo, omunye wemibuzo yokuqala oqhamukayo ukuthi mingaki Mangaki ama-calories asekudleni okuphekiwe?Ngoba cishe wonke amashadi asekelwe ku-100g wesisindo esingaphekiwe. Phakathi kokuvuvukala kwerayisi, ukuncipha kwenyama, kanye nemifino icishe ibe yinto encane, kulula ukuba izibalo zingahlanganisi, futhi ungagcina udle kakhulu (noma ngaphansi) kunalokho ocabangayo.
Emigqeni elandelayo uzothola isihloko esiphelele kakhulu amashadi ekhalori ngeqembu lokudlaIzincazelo ezilula zalokho okwenzekayo uma uzipheka kanye nezici zokulingana phakathi kokuluhlaza nokuphekiwe. Umgomo wukuthi ukwazi Kala ukudla kwakho ngokuhlakanipha.Lungisa izindlela zakho zokupheka, bhalansisisa amamakhro akho, futhi wazi ukuthi ubeka ini epuletini lakho ngaphandle kokusangana ngokubala igremu ngalinye.
Ayini ama-calories futhi kungani abaluleke kakhulu lapho upheka?
Ikhalori, ngokuyisisekelo, i iyunithi yamandla ahlinzekwa ukudlaLawo "fuel" avumela umzimba wakho ukuba uphefumule, unyakaze, ucabange, ulawule izinga lokushisa, ulungise izicubu ... konke. Kungakho, kude nokuba izitha, ama-calories abalulekile: ngaphandle kwawo, asikwazanga ukusebenza ngokoqobo.
Inkinga iba lapho Ukuthatha amandla njalo kudlula izindlekoLa mandla engeziwe awalahleki; kugcinwa njengamafutha omzimba ngezikhathi zokushoda (okuyinto, empilweni yanamuhla, engavamile ukuza). Kungakho abantu abaningi behlobanisa igama elithi “ikhalori” nento engeyinhle, nakuba ukhiye empeleni kuwukulingana phakathi kwalokho okudlayo nalokho okushile.
Ama-macronutrients anesibopho somthwalo wamandla wokudla: ama-carbohydrate, amaprotheni namafuthaAma-carbohydrate ahlinzeka ngo-4 kcal ngegremu, amaprotheni nawo angu-4 kcal/g, namafutha angu-9 kcal/g. Utshwala bunezela i-7 kcal/g, nakuba bungabhekwa njengesakhi esibalulekile. Amavithamini namaminerali, ngakolunye uhlangothi, Abanikezi ama-caloriesnakuba zibalulekile empilweni.
Inani lamandla umuntu ngamunye alidingayo ngosuku liyahlukahluka kuye ngokuthi iminyaka, isisindo, ubude, ubulili kanye nezinga lomsebenzi womzimbaIsakhamuzi esiphezulu esizihlalele asichithi inani lamandla afanayo nengane ekhuthele noma umsubathi osezingeni eliphezulu. Ngakho-ke, amathebula nezibali ziyireferensi ewusizo, kodwa kufanele zihlale zilungiswa esimweni ngasinye.
Amathebula ekhalori ngamaqembu okudla ajwayelekile
Ngaphambi kokuthi sihlole ukulingana phakathi kokuluhlaza nokuphekiwe, kuyasiza ukuba nombono ocacile we Cishe amakhalori nge-100g yokudla okuvamile ekudleni. Lezi zibalo ziwusizo kakhulu njengesiqondiso esisheshayo lapho uhlanganisa ukudla futhi uqhathanisa izinketho.
Ama-calories ezithelo
Isithelo singelinye lamaqembu okudla okunempilo kakhulu: sigcwele amavithamini, amanzi, i-fiber, nama-antioxidants. Noma kunjalo, kunomehluko ophawulekayo phakathi kwezinhlobo ezahlukene zezithelo ngokwamandla azo, ikakhulukazi ngenxa yenani likashukela eziwuqukethe. Izithelo eziningi ezomisiwe, isibonelo, zine-a ukudla okuphezulu kwekhalori.
| IZITHELO | Ama-calories nge-100 g |
| Ama-Blueberries | 41 |
| ICaqui | 64 |
| UCherry | 47 |
| Custard apula | 78 |
| Ciruela | 44 |
| Iplamu eyomile | 290 |
| Coco | 646 |
| Usuku | 279 |
| Idethi eyomile | 306 |
| Okusajingijolo | 40 |
| Ama-Strawberry | 36 |
| I-Granada | 65 |
| I-Currant | 37 |
| Amakhiwane | 80 |
| Amakhiwane omisiwe | 275 |
| ikiwi | 51 |
| I-Lemon | 39 |
| UTangerine | 40 |
| i-Mango | 57 |
| I-Apple | 52 |
| UMelon | 31 |
| Mora | 37 |
| I-Naranja | 44 |
| I-Nectarine | 64 |
| Izindleko | 97 |
| I-papaya | 45 |
| Pera | 61 |
| Iphayinaphu | 51 |
| Uphayinaphu kusiraphu | 84 |
| Banana | 90 |
| UPomelo | 30 |
| Sandía | 30 |
| Uva | 81 |
| IRaisini | 324 |
| Isiphuzo sezithelo | 45 |
| Ijusi le-Orange | 42 |
Amantongomane: amabhomu amakhalori amancane
Amantongomane ayagcwala futhi anempilo, kodwa nawo anjalo amandla aminyene kakhulu ngenxa yokuqukethwe kwawo kwamafutha (ikakhulukazi angenayo i-unsaturated). Ziphelele ngezingxenye ezimaphakathi, kodwa idlanzana elikhulu likhulisa kalula ukudla kwekhalori.
| IZITHELO EZOMILE | Ama-calories nge-100 g |
| Ama-alimondi | 620 |
| Ama-hazelnuts | 675 |
| Ushizi | 199 |
| Ikinati | 560 |
| Ama-Walnuts | 660 |
| Amantongomane ephayini | 660 |
| I-Pistachio | 581 |
Ubisi nokuphuma kokunye
Imikhiqizo yobisi ihlanganisa ama-carbohydrate (i-lactose), amaprotheni ekhwalithi ephezulu, nenani eliguquguqukayo lamafutha. Ngakho-ke, okuqukethwe kwekhalori yabo kuyahlukahluka kakhulu. izinguqulo eziphelele, ezilinganiselwe noma ezifinyeziwekanye naphakathi kobisi, iyogathi noshizi olashiwe.
| IMIKHIQIZO YObisi KANYE NEZOKUPHUMA | Ama-calories nge-100 g |
| I-Curd | 92 |
| Iqanda leqanda | 126 |
| I-Vanilla flan | 102 |
| Ama-ayisikhilimu obisi | 167 |
| Ubisi olujiyile olumnandi | 350 |
| Ubisi olujiyile olungenashukela | 160 |
| Ubisi lwezimbuzi | 72 |
| Ubisi lwezimvu | 96 |
| Ubisi olunamanzi | 36 |
| Impushana yobisi e-skimmed | 373 |
| Impushana yobisi lonke | 500 |
| Ubisi lonke | 68 |
| Ubisi lwe-semi-skimmed | 49 |
| UMousse | 177 |
| Ukhilimu noma ukhilimu onzima | 298 |
| Ushizi omhlophe skimmed | 70 |
| Brie | 263 |
| Camembert | 312 |
| Ushizi kaCheddar | 381 |
| Ushizi wekhilimu | 245 |
| Ushizi webhola | 349 |
| Burgos ushizi | 174 |
| Ushizi wezimvu | 245 |
| Edam | 306 |
| Ushizi we-Emmental | 415 |
| Ushizi ocutshunguliwe osakazekayo | 285 |
| I-Gruyere ushizi | 391 |
| I-Manchego ushizi | 376 |
| Ushizi weMozzarella | 245 |
| IParmesan | 393 |
| i-ricotta ushizi | 400 |
| I-Roquefort ushizi | 405 |
| I-Curd | 96 |
| I-yogathi engenalutho | 45 |
| Iyogathi engenamafutha enezithelo | 82 |
| I-yogurt ehlanganiswe nokhilimu | 65 |
| Yoghurt yemvelo | 62 |
| Iyogathi yemvelo enezithelo | 100 |
Inyama, umdlalo namasoseji
Inyama iwumthombo omkhulu wamaprotheni aphelele nensimbi, kodwa okuqukethwe kwayo kwamafutha, ngakho-ke okuqukethwe kwayo kwekhalori, kungahluka kakhulu. Ukusikeka okunciphile kwenkukhu noma kwe-turkey akuhlangene kangako nakho amasoseji, ubhekeni noma izingulube zengulubelapho amazinga amafutha ekhuphuka khona.
| INYAMA, UMDLALO NAMASOSEJI | Ama-calories nge-100 g |
| Ubhekeni (i-pancetta ebhenyiwe) | 665 |
| Isoseji eliphekiwe | 390 |
| I-Butifarra / isoseji elisha | 326 |
| Ingane | 127 |
| Ingulube, chop | 330 |
| Ingulube, isibindi | 153 |
| Ingulube, okhalweni | 208 |
| Ingulube yengulube | 601 |
| Isoseji | 468 |
| Isibaya | 120 |
| Izigwaca ne-partridge | 114 |
| Unogwaja / unogwaja | 162 |
| Iwundlu elincelayo | 105 |
| Umlenze wewundlu | 98 |
| Iwundlu, izimbambo | 215 |
| Iwundlu, isibindi | 132 |
| Inyoni ye-pheasant | 144 |
| Foie gras | 518 |
| Gallina | 369 |
| IHamburger | 230 |
| Ama-boar asendle | 107 |
| UHam | 380 |
| Inyama ephekiwe | 126 |
| I-ham ephulukisiwe | 296 |
| York ham | 289 |
| Ulimi lwenkomo | 191 |
| Inyama yengulube | 380 |
| Mortadella | 265 |
| I-Pato | 200 |
| I-Turkey, ithanga | 186 |
| I-Turkey, isifuba | 134 |
| I-Partridge | 120 |
| Izinyawo zengulube | 290 |
| Inkukhu, isibindi | 129 |
| Ithanga lenkukhu | 186 |
| Inkukhu (okujwayelekile) | 134 |
| Salami | 325 |
| I-Frankfurt Sausage | 315 |
| Isoseji | 294 |
| Inkonyana edliwayo | 181 |
| Inyama yenkomo, chop | 168 |
| Inyama yenkonyana, isibindi | 140 |
| Inyama yenkonyana, ulimi | 207 |
| Inyama yenkonyana, izinso | 86 |
| Inyama yenkonyana, ubuchopho | 125 |
| Inyama yenkonyana, i-sirloin | 290 |
| Isiqephu senyama yenkomo eyosiwe | 401 |
| Amathumbu | 100 |
| Inyama yenkomo, isibindi | 129 |
Izinhlanzi, ama-crustaceans nama-shellfish
Inhlanzi yiqembu elithakazelisa kakhulu ngoba liyahlinzeka amaprotheni ekhwalithi ephezulu futhi, ezimweni eziningi, amafutha anempilo yenhliziyoNgokuvamile, inhlanzi emhlophe inama-kilojoule aphansi, kuyilapho inhlanzi enamafutha inamandla ngandlela thize ngenxa yamafutha amaningi, nakuba isatuswa kakhulu.
| INHLANZI, AMA-CRUSTACEANS KANYE NE-SHELFISH | Ama-calories nge-100 g |
| izimbaza | 50 |
| Ama-anchovies | 175 |
| ama-eels | 200 |
| I-tuna ekheniwe emafutheni | 280 |
| I-tuna ekheniwe emanzini | 127 |
| I-tuna entsha | 225 |
| Ikhodi entsha | 74 |
| Ikhodi eyomile | 322 |
| Ukuphuka kolwandle | 118 |
| UMackerel | 153 |
| Ikhaladi | 82 |
| Udoti | 85 |
| caviar | 233 |
| Conger | 112 |
| UDorada | 80 |
| Gallo | 73 |
| ama-prawns | 96 |
| Isikhonyane | 67 |
| I-shrimp | 96 |
| Isoli | 73 |
| Bass | 118 |
| Lucio | 81 |
| Imbaza | 74 |
| Hake | 86 |
| Mere | 118 |
| Oysters | 80 |
| Pejerrey | 87 |
| Swordfish | 109 |
| Pulpo | 57 |
| I-turbot | 81 |
| Salimoni | 172 |
| I-salmon ebhemayo | 154 |
| I-mullet ebomvu | 97 |
| Amasardine ekheniwe emafutheni | 192 |
| Ama-sardine amasha | 151 |
| Ithrawuthi | 94 |
Ushukela, amaswidi, okusanhlamvu kanye nemifino
Ngaphakathi kwama-carbohydrate, kunobubanzi obubanzi kakhulu phakathi ushukela namaswidi agxile kakhulu ngamakhalori kanye nezinketho ezithakazelisayo kakhulu ezifana nezinhlamvu eziphelele noma imifino, enikeza amandla, i-fiber kanye namaprotheni emifino.
| USHUKELA KANYE NOSWETI | Ama-calories nge-100 g |
| Ushukela | 380 |
| I-cocoa powder enoshukela | 366 |
| Amaswidi | 378 |
| Ushokoledi wobisi | 550 |
| I-chocolate emnyama | 530 |
| Ukhilimu we-cocoa we-hazelnut | 549 |
| Quince limnandi | 215 |
| Amaqhwa amanzi | 139 |
| Amajamu anoshukela | 280 |
| Amajamu angenashukela | 145 |
| Miel | 300 |
Okusanhlamvu nokunye Banikeza isisekelo samandla sokudla okuningi. Enguqulweni yazo yokusanhlamvu, ayasutha futhi anomsoco.
| IZIMALI KANYE NEZIPHUMELELWE | Ama-calories nge-100 g |
| Irayisi elimhlophe | 354 |
| Irayisi elinsundu | 350 |
| I-Avena | 367 |
| Ibhali | 373 |
| I-Rye | 350 |
| Icereal kashokoledi | 358 |
| Ukudla kwasekuseni okusanhlamvu noju | 386 |
| Ama-cornflakes | 350 |
| Ukolweni | 349 |
| Ufulawa kakolweni | 340 |
| Ufulawa kakolweni ocolile | 353 |
| Isinkwa se-Rye | 241 |
| Isinkwa sikakolweni omhlophe | 255 |
| Isinkwa sikakolweni sonke | 239 |
| Isinkwa esisikiwe esimhlophe | 233 |
| Isinkwa esihlanganisiwe | 216 |
| I-pasta yeqanda | 368 |
| I-Semolina pasta | 361 |
| polenta | 358 |
| Ukolweni semolina | 368 |
| I-Yucca | 338 |
I-Las imidumba eyomisiwe Aqukethe ama-kilojoule amaningi nge-100g eluhlaza, kodwa khumbula ukuthi uma ephekiwe aphindaphinda isisindo sawo futhi ama-calories ku-100g ephekiweyo aphansi kakhulu.
| IMifino | Ama-calories nge-100 g |
| Amantshontsho omisiwe | 361 |
| Ubhontshisi omisiwe | 343 |
| Udali omisiwe | 336 |
Amaqanda, amakhekhe, iziphuzo, amafutha namasoso
Endabeni yeqanda, kulula ukubona ukuthi amandla ashintsha kanjani kuye ngengxenye esetshenzisiwe: i I-yolk iqukethe cishe wonke amafutha. ngakho-ke iningi lama-calories uma liqhathaniswa neqanda elimhlophe, elingamaprotheni namanzi ahlanzekile.
| Amaqanda | Ama-calories nge-100 g |
| Clara | 48 |
| Iqanda elibilisiwe | 147 |
| Iqanda lonke | 162 |
| I-Yema | 368 |
En amakhekhe namakhekhe Izibalo ziyanda ngenxa yenhlanganisela kafulawa ocolisisiwe, ushukela, namafutha.
| IBHAKASHI | Ama-calories nge-100 g |
| Ibhisikidi | 456 |
| I-chocolate croissant | 469 |
| I-Croissant / i-donut | 456 |
| Amakhukhi ushokoledi | 524 |
| Amakhukhi ebhotela esitayela saseDanish | 397 |
| Ama-Crackers | 464 |
| umafini | 469 |
| I-puff pastry ephekiwe | 565 |
| I-Apple pie | 311 |
| I-Apple pie (i-puff pastry) | 456 |
| Ikhekhe likashizi | 414 |
Kepha iziphuzoUbubanzi buhlanganisa cishe izinketho ezingenawo amakhalori njengekhofi elimnyama noma itiye, kanye neziphuzo ezidakayo ezigcwele utshwala noshukela. Amasoda anoshukela, ama-milkshakes, neziphuzo ezixutshwe nakho kufanele kucatshangelwe.
| iziphuzo | Ama-calories nge-100 g |
| Amanzi avuthayo | 280 |
| Amanzi e-Tonic | 34 |
| Anise | 312 |
| I-cocoa milkshake | 100 |
| I-cocoa powder engenashukela (yeshokoledi eshisayo) | 439 |
| I-Café | 1 |
| Ubhiya omnyama | 37 |
| ubhiya obumhlophe | 45 |
| I-Champagne ye-Demi-sec | 90 |
| I-Champagne Emnandi | 118 |
| I-Champagne Eyomile | 85 |
| I-cognac / i-brandy | 243 |
| Ukhilimu kakhokho | 260 |
| I-Daiquiri | 122 |
| I-Gin & Tonic | 76 |
| I-Geneva | 244 |
| Ubisi lwe-alimondi lwendabuko | 335 |
| Utshwala bomoba | 273 |
| UPina Colada | 194 |
| I-Pisco | 210 |
| Iziphuzo ezithambile ezineshukela | 48 |
| Ron | 244 |
| I-cider emnandi | 33 |
| I-cider eyomile | 35 |
| Tea | 1 |
| I-vermouth ebabayo | 112 |
| I-vermouth emnandi | 160 |
| Iwayini letafula | 70 |
| Iwayini elimnandi / sherry | 160 |
| Iwayini lasethekwini | 160 |
| I-vodka | 315 |
| I-Whisky | 244 |
Eqenjini le amafutha namafuthaAmakhalori ahlala ezungeze i-9 kcal ngegremu, okungukuthi, mayelana ne-900 kcal nge-100 g. Umehluko awukho kakhulu kumakholori njengakuphrofayili ye-fatty acid.
| AMAFUTHA NAMAFUTHA | Ama-calories nge-100 g |
| Amafutha we-sunflower | 900 |
| Amafutha omnqumo | 900 |
| I-Manteca | 670 |
| Ibhotela | 752 |
| Imajarini yemifino | 752 |
Ekugcineni, i amasoso nama-condiments Bangakwazi ukushintsha ngokuphelele inani lamandla esitsha, ikakhulukazi lezo eziqukethe amafutha, iqanda, noma ushukela.
| AMASOSI KANYE NEZINKONDLO | Ama-calories nge-100 g |
| I-Bechamel | 115 |
| Imihluzi egxilile | 259 |
| isoso | 98 |
| Imayonesi | 718 |
| Imayonnaise elula | 374 |
| Iningi | 15 |
| I-soy sauce | 61 |
| Ekheniwe utamatisi sauce | 86 |
| sofrito | 116 |
| Uviniga | 8 |
Kungani udinga ukwazi ukulingana phakathi kokudla okuluhlaza nokuphekiwe
Empilweni yangempela, awuvamile ukudla ukudla njengoba kuvela etafuleni. Cishe uhlale uyipheka, futhi yilapho isici esibalulekile sisebenza khona: isisindo siyashintsha lapho uphekaNgakho-ke, uma ukudla kwakho kubiza u-100g werayisi elingaphekiwe bese ufaka u-100g werayisi eliphekiwe, inani lamakholori owadlayo lihluke ngokuphelele.
Cabanga nje unendlela yokupheka ebiza u-200g werayisi eliphekiwe, kodwa uphethe iphakethe lelayisi elomile kuphela. Udinga ukwazi lingakanani irayisi elingaphekiwe ongalisebenzisa Ukuze uthole leyo mali uma isilungile. Okufanayo kuyasebenza uma uchwepheshe wakho wezokudla ekutshela ukuthi usebenzise u-150g webele lenkukhu eluhlaza futhi unesitsha senkukhu ethosiwe: ngaphandle kokulingana, uvele uyibuke ngamehlo.
Ngaphezu kwalokho, amalebula omsoco ngokuvamile abonisa amanani ku-100g ngayinye yomkhiqizo esimweni esithile (imvamisa iluhlaza noma ipakishwe njengoba injalo). Uma bese ubilisa, uyigazise, noma uyithose, amanani ayashintsha. isisindo, umthamo, kanye nokugxila kwezakhiUkwazi ukuguqula la manani kukuvumela ukuthi ulungise kangcono izingxenye futhi ulawule amakholori, amaprotheni, amafutha, nama-carbohydrate.
Lolu lwazi luwusizo ikakhulukazi uma wenza kanjalo ukupheka kwe-batchKungakhathaliseki ukuthi ulandela ukudla ngenxa yezizathu zempilo (isb., isifo sikashukela, ukukhuluphala, noma isifo sezinso) noma ufuna nje ukulungisa ama-macros akho ngokunemba okuthile ngaphandle kokugxila kukho.
Kwenzekani ekudleni ngesikhathi sokupheka
Lapho upheka, ukudla kuba nezinguquko ezibalulekile zomzimba namakhemikhali. Ngobubanzi, ingahlukaniswa ngamaqembu amabili amakhulu: lawo lawo Bakhuluphala ngokumunca amanzi (ikakhulukazi okusanhlamvu nemifino) kanye nalezo Balahlekelwa isisindo ngokukhulula amanzi namafutha. (ikakhulukazi inyama, inhlanzi nemifino eminingi).
Phakathi kokudla okwandayo kwesisindo kubalwa ilayisi, i-pasta, nodali. Isibonelo, irayisi lingafinyelela... phindaphinda isisindo sawo ngo-2,5 noma 3 Kuye ngohlobo nendawo yokupheka; futhi ama-lentile ngokuvamile anesici esingaba ngu-2,3. Lokho kusho ukuthi, uma usuka kokuluhlaza uye kokuphekiwe, ama-calories nge-100g ayahlanjululwa, ngoba kunamanzi amaningi.
Eqenjini eliphambene, inyama, inhlanzi, nemifino eluhlaza enamahlamvu ilahlekelwa ingxenye enkulu yamanzi akho. Isifuba senkukhu singashwabana cishe ngo-25%, kanti isipinashi singalahlekelwa cishe ngama-30% kuphela esisindo saso sokuqala. Ngakho, njengoba indaba eyomile igxila kakhulu, I-100g yomkhiqizo ophekiwe ngokuvamile inamakhalori amaningi ngaphezu kwe-100g yalokho kudla okuluhlaza.
Indlela yokupheka (ukubilisa, ukugazinga, ukuthosa, ukubilisa, njll.) kanye nesikhathi ukudla okugcinwa ngaso ekushiseni kuthonya ngokuqondile lezi zinguquko. Ngakho-ke, izici zokuguqula ezisetshenzisiwe zihlala... cishe, nakuba iwusizo ngempela ekusebenzeni.
Itafula lokulinganisa eliphekwe ngokungaphekiwe: irayisi, i-pasta kanye nemifino
Phakathi kokudla okudala ukungabaza kakhulu ama-carbohydrate ayisisekelo: irayisi, i-pasta kanye nemifinoZiyisisekelo sezitsha eziningi futhi, ngenxa yokuthi zimunca amanzi amaningi, umehluko wesisindo phakathi kokuluhlaza nokuphekiwe ubalulekile.
Ukulingana kwerayisi eluhlaza kuya kuphekiwe
Ilayisi liwumthombo wakudala wemibuzo yomsoco. Ukuguqulwa okuvame kakhulu kwelayisi elimhlophe yilokho 100g isivuno eluhlaza cishe 250g okuphekiwenakuba ingase ihluke kancane kuye ngokuthi izinhlobonhlobo nendlela yokupheka.
- Irayisi elimhlophe: 100g eluhlaza ≈ 250g okuphekwe. Uma udinga ama-200g aphekwe, sebenzisa cishe ama-80g eluhlaza.
- Irayisi elihlanganisiwe: Imunca amanzi athe xaxa. 100 g eluhlaza ≈ 280 g okuphekwe. Ukuthola ama-200 amagremu aphekiwe, cishe ama-70-75 g aluhlaza anele.
- Irayisi le-Basmati: Ngokuvamile inesici esisondele ku-1:2,6, okungukuthi, i-100 g eluhlaza ≈ 260 g ephekiwe.
Izinto ezifana nesilinganiso samanzi, noma ngabe aphekwe kahle, noma ukuthi aphekwe esitsheni esicindezelayo angawuguqula kancane umphumela, kodwa lezi zindinganiso zikunikeza ireferensi esebenzayo kakhulu Okosuku nosuku.
I-pasta eluhlaza ekulinganeni kwe-pasta ephekiwe
I-pasta iziphatha ngendlela efanayo nelayisi: imunca amanzi futhi ikhule ngosayiziNgokwesilinganiso, ukuguqulwa kwe-pasta eyomile nakho kuzungeze u-1:2,5.
- I-pasta emhlophe (i-semolina): 100g eluhlaza ≈ 250g okuphekwe. Uma okuhlosiwe kungu-200g we-pasta ephekiwe, kufanele ube nesisindo esingama-80g esomile.
- I-pasta kakolweni: Ingavuvuka kancane (kufika ku-1:2,8) ngenxa yokuqukethwe kwayo ifayibha, ngakho-ke i-100g eluhlaza ihumusha cishe ku-280g okuphekiwe.
Isikhathi sokupheka sibalulekile: i-pasta i-al dente igcina amanzi amancane kancane Lokho isilinganiso esiphezulu kakhulu. Yingakho ububanzi obungu-1:2,4 kuya ku-1:2,6 busetshenziselwa ipasta emhlophe, kuye ngesikhathi sokubilisa.
Ukulingana okuluhlaza kuya kokuphekiwe kwe-legume
Imidumba iphakathi kokudla okushintsha isisindo kakhulu: phakathi kokucwiliswa nokupheka ingafinyelela phindaphinda isisindo sawo ngo-2,3-2,7Lokhu kuyisihluthulelo uma uqala ngamatafula nge-100g yemifino eyomisiwe kodwa ekhaya uyidla iphekiwe.
- Amabhontshisi e-Garbanzo: 100g omile ≈ 240g okuphekwe. Uma iresiphi yakho ibiza u-200g ophekiwe, udinga cishe u-80-85g oluhlaza.
- Ama-lentile: isici esicishe sibe ngu-1:2,3 (100 g omile ≈ 230 g okuphekiwe).
- Ubhontshisi omhlophe: Cishe zingaphinda kathathu isisindo sazo; 100 g omile ≈ 250-270 g okuphekwe.
Isikhathi sokucwiliswa emanzini, ikhwalithi yemidumba, nokuthi iphekwe esitobhini esicindezelayo noma ebhodweni lesintu nakho kunomthelela isisindo sokugcinaUngakwazi ukuhlela kahle ngokukala ekhishini lakho izikhathi ezimbalwa uze uthole izinombolo zakho zereferensi.
Izilinganiso zenyama, inyama egayiwe, inhlanzi kanye nezilwane zasolwandle
Endabeni yamaprotheni ezilwane, ukuziphatha kuphambene: lapho upheka, ikakhulukazi uma kwenziwa ku-griddle, kuhhavini noma ku-grill, Balahlekelwa amanzi futhi, ngokwengxenye, amafutha.Umphumela uba ukuthi, ngenani elifanayo lezithako eziluhlaza, isisindo salokho okuphelela epuletini sincane.
Inyama eluhlaza okulingana nenyama ephekiwe
Izici ziyahlukahluka kuye ngokuthi hlobo luni lwenyama, ukusikwa, ukujiya, ukugcwala kwamafutha, nendawo yokupheka, kodwa ezinye izinto zingalawulwa. izibalo ezilinganiselwe iwusizo kakhulu:
- Inkonyana edliwayo: 100g eluhlaza ≈ 70g okuphekwe. Uma ufuna u-200g wenyama yenkomo ephekiwe, kufanele uthenge cishe u-280-290g eluhlaza.
- Inyama yenkukhu: Ilahlekelwa kancane kancane; 100g eluhlaza ≈ 75g okuphekwe, ikakhulukazi esifubeni senkukhu eyosiwe noma ebhakwe kuhhavini.
- Ingulube: isici esisondelene nesenyama yenkomo; 100 g eluhlaza ≈ 70 g okuphekwe.
Uma ipheka isikhathi eside futhi izinga lokushisa liphezulu elisetshenzisiwe, umphumela uvame ukuba mkhulu. ukulahlekelwa isisindoIsitshulu eside noma izoso eyenziwe kahle izoholela kumaphesenti aphezulu okulahlekelwa kwamanzi uma kuqhathaniswa nesikhathi esifushane, esinojusi wokupheka.
Inyama egayiwe: ikesi elikhethekile
Inyama egayiwe ifanelwe ukukhulunywa ngokukhethekile ngoba ivame kakhulu ama-hamburgers, i-Bolognese, ama-meatballs noma izinto zokugxilafuthi iphesenti lamafutha lingahluka kakhulu phakathi kwemikhiqizo.
- Umthetho ojwayelekile: I-100g yenyama egayiwe eluhlaza ≈ 75g ephekiwe.
- Inyama egayiwe engenawo amandla (≈5% amafutha): ilahlekelwa cishe ngama-20% esisindo.
- Inyama egayiwe enamafutha (>20% fat): Ingalahlekelwa phakathi kuka-35-40% ngokukhulula amafutha amaningi ngesikhathi sokupheka.
Uma, ngokwesibonelo, iresiphi yabantu abane ibiza u-400g wenyama egayiwe ephekiwe, kufanele usebenzise cishe 530-540 g eluhlazaFuthi uma ufuna ama-burgers angu-100g epuletini, kungcono ukuwenza acishe abe ngu-130-135g aluhlaza.
Kusukela kunhlanzi eluhlaza kuya ephekiwe
Izinhlanzi nazo ziyancipha isisindo lapho ziphekwa, nakuba ngokuvamile zincane kunasenyameni. Noma kunjalo, kunomehluko omkhulu phakathi izinhlanzi ezimhlophe nezinamafutha futhi, vele, phakathi kwezingxenye ezinamathambo noma isikhumba nezinkalo ezihlanzekile.
- Inhlanzi emhlophe (i-hake, i-cod entsha, yedwa): 100g eluhlaza ≈ 80g ephekiwe. Ukuze uphake ama-200g epuletini, thenga cishe ama-250g aluhlaza.
- Inhlanzi eluhlaza okwesibhakabhaka (i-salmon, i-tuna): imvamisa ilahlekelwa kancane kancane, cishe i-100g eluhlaza ≈ 75g ephekiwe.
- Ukudla kwasolwandle: Kuningi ukuhluka. Isibonelo esijwayelekile: u-100g wama-prawns aluhlaza ≈ 70g aphekiwe, kanti u-100g wezimbaza emagobolondweni azo ungakhipha kuphela ama-40g enyama elungele ukudliwa.
Futhi, ukushuba kwendlela yokupheka (i-griddle eshisayo, isikhathi eside sehhavini, isitimu esithambile, njll.) sinquma ukuthi singakanani amanzi ayahwamuka ngakho-ke isisindo sokugcina sesabelomali.
Imifino eluhlaza kuya kokuphekiwe kanye nama-calories ahlobene
Imifino iziphatha ngendlela emangalisa kakhulu. Ezinye, njengemifino enamaqabunga, zibonakala zinyamalala epuletini ngemva kwemizuzu embalwa nje zishisa, kuyilapho ezinye zingashintshile usayizi. Yilapho umehluko phakathi isisindo eluhlaza futhi okuphekiwe ngamakhalori alinganayo aphelele.
I-Las imifino enamaqabunga aluhlaza (zokupheka isipinashiIsipinashi (i-chard) mhlawumbe isibonelo esibi kakhulu: i-100g eluhlaza inganciphisa ibe ngu-30-35g uma ibilisiwe noma i-sautéed. Ngamanye amazwi, ukuze ube ne-100g yesipinashi epuletini lakho, uzodinga ukuqala ngesisha esingaphezu kuka-300g.
Ku imifino ecebile emanzini Ezitshalweni ezifana ne-zucchini, utamatisi, noma amakhowe, ukulahlekelwa nakho kukhulu, nakuba kuphansi kakhulu:
- I-Zucchini: 100g eluhlaza ≈ 70g ephekwe.
- Utamatisi: 100g eluhlaza ≈ 50g okuphekwe (kumasoso noma amarosti amade).
- Amakhowe: 100g eluhlaza ≈ 50g okuphekwe.
Ngakolunye uhlangothi, kuma-tubers afana ne- amazambane noma isanqante, izinguquko zicashe kakhulu:
- Amazambane: 100g eluhlaza ≈ 90g okuphekwe (abilisiwe noma ashisiwe).
- Isanqante: 100 g eluhlaza ≈ 80 g okuphekwe.
Lokhu kusho ukuthi, lapho ukala imifino ephekiwe, i I-caloric density per 100g izoba ngaphezulu kancane kunesimo esiluhlaza, ngenxa nje yokuthi kunamanzi amancane kanye nenani eliphakeme lezakhamzimba esisindweni esifanayo.
Izinto ezishintsha ukulingana okuphekwe kuluhlaza
Akukhona konke okuncike ohlotsheni lokudla; nezinye izici zinendima. izici eziningana ezihlobene nezindlela zokupheka. Ukuwaqonda kuzokusiza ukuthi uhumushe kangcono amathebula futhi ulungise izingxenye ngokuhlakanipha.
- Indlela yokupheka: Ukubilisa, ukubilisa, ukugazinga, ukuthosa, noma ukusebenzisa umpheki ocindezelayo konke kushintsha okuqukethwe kwamanzi ngezindlela ezihlukene. Isibonelo, ukubilisa izidumba kuzisiza ukuthi zimunce uketshezi, kuyilapho ukuwoswa kwenyama emazingeni okushisa aphezulu kuyenza ilahlekelwe amanzi amaningi.
- Isikhathi Ukupheka: Ukupheka kuthatha isikhathi eside, ukulahleka okukhulu (noma ukuzuza) kwamanzi. I-pasta ephekwe ngokweqile imunca amanzi amaningi, futhi inyama eyenziwe kahle ilahlekelwa isisindo.
- Ithempelesha: Ukupheka okujulile kukhuthaza ukuhwamuka okusheshayo futhi, ngakho-ke, a ukulahlekelwa okukhulu.
- Sika usayizi: Izingcezu ezincane zinendawo engaphezulu esobala futhi zingalahlekelwa noma zithole amanzi ngokushesha kunezicucu ezinkulu.
- Okuqukethwe kwamanzi namafutha okuqala: Ukudla okunamanzi kakhulu noma okunamafutha kakhulu kubonisa izinguquko zesisindo eziphawuleka kakhulu kunokudla okomile.
Ukubala okusebenzayo kwezingxenye kanye nokulawula amakhalori nsuku zonke
Yonke le thiyori iba usizo ngempela uma uyisebenzisa ekuphileni kwakho kwansuku zonke. bala izingxenye, hlela ukudla kwakho, futhi ulungise imigomo yakho (kungakhathaliseki ukuthi ukuncipha kwamafutha, ukuzuza izicubu zomzimba, noma ukulondoloza isisindo sakho samanje).
Uma, ngokwesibonelo, uchwepheshe wakho wezokudla encoma u-100g werayisi elimhlophe eliphekiwe njengesitsha esiseceleni, futhi uyazi ukuthi isilinganiso esilinganiselwe singu-1:2,5, ungabala ukuthi udinga 40 g werayisi elingaphekiweNgale ndlela, ungahlala uyikala iluhlaza, okulula ukuyilinganisa, noma ngabe uyidla njengesitsha esilungisiwe.
Okufanayo kusebenza ezinyameni: uma uhlelo lwakho luthi 150g webele lenkukhu eluhlaza futhi ukhetha ukuyibala uma isiphekiwe, wazi ukuthi i-100g eluhlaza cishe i-75g ephekiwe, uzothola ukuthi uyayidinga. mayelana ne-110-115g yenkukhu ephekiwe epuletini ukugcwalisa isabelo.
Ukunemba kakhudlwana, kuyasiza kakhulu ukukala yonke into nge-a isikali sedijithali Ngaphambi nangemva kokupheka izinsuku ezimbalwa. Ngale ndlela ungakha izinto zakho zokuguqula ngokusekelwe endleleni yakho yokupheka, ibhodwe lakho, ihhavini lakho, nendawo yakho yokupheka oyikhethayo.
Uma ufuna ukukuqhubekisela phambili, ungahlanganisa lokhu kulingana namathuluzi afana nekhalori noma izibali ezinkulu, ezisiza ukulinganisa izidingo zakho zansuku zonke ngokusekelwe esimweni sakho siqu. Nokho, uma ungaphakathi ukukhulelwa, ukuncelisa ibele, isifo sikashukela, ukwehluleka kwezinso noma ukukhuluphala ngokweqileKubalulekile ukusebenzisa le mihlahlandlela kuphela njengereferensi evamile futhi uhlale uthintana nochwepheshe bezempilo ukuze ulungise umuntu ngamunye.
Izinganekwane ezivamile namaphutha lapho ubala ama-calories ekudleni okuphekiwe
Uma uqala ukulawula ama-calories ekudleni okuphekiwe, kuvame kakhulu ukuwela kokumbalwa ukungaqondi kahleEminye ingase ibonakale njengemininingwane engasho lutho, kodwa ngokuhamba kwesikhathi ihlanekezela ngokuphawulekayo lokho okudlayo ngempela.
- "Ukulingana kuhlale kunembile": Empeleni, izilinganiso esizisebenzisayo (1:2,5 zerayisi, 1:2,3 kumalentili, njll.) ziyizilinganiso. Ngokushintsha isikhathi sokupheka, uhlobo lokudla, noma ngisho nomkhiqizo, izibalo zingahluka kancane.
- "Isisindo nevolumu ziyashintsha ngokulinganayo": Ukukala akufani nokulinganisa ezinkomishini. I-100g yerayisi engaphekiwe ingase idle cishe u-125ml, kanti inani elifanayo lelayisi eliphekiwe lingagcwalisa cishe u-400-425ml. Ngakho-ke, uma uguqula izinkomishi uye kumagremu ngaphandle kokulungisa amanani, kulula ukwenza iphutha.
- “Inani lokudla okunomsoco nge-100g ngalinye alishintshi”: Lapho ukudla kuphelelwa amanzi, imisoco nama-kilojoule agxila kakhulu. Isibonelo, i-100g yesipinashi esiphekiwe inamavithamini amaningi kakhulu, amaminerali, kanye nama-calories kune-100g yesipinashi esingavuthiwe, ngenxa nje yokuthi kukhona "isipinashi sangempela" kanye namanzi amancane kuleso sisindo esifanayo.
- "Akunandaba ukuthi kuphekwe kanjani": Ukuthosa, ukubilisa, noma ukugaya ukudla okufanayo akuguquli nje isisindo saso kuphela, kodwa futhi okuqukethwe kwekhalori yokugcina ngenxa yamafutha angeziwe noma amafutha alahlekile.
- "Ukubala amakhalori kuyimpoqo": Ukulandelela ukudla okudlayo kungaba usizo, kodwa akubalulekile kuwo wonke umuntu. Ukugxila ekudleni ukudla okuseqophelweni eliphezulu ngezingxenye ezifanele kanye nokuhlukahluka okuhle kakade kuyisinyathelo esikhulu esiya phambili ngaphandle kokudinga ukukala konke ukulunywa.
Ngakho konke esikubonile, kuyacaca ukuthi ukwazi ama-calories avela ekudleni okuphekiwe Futhi ukuqonda ukulingana kwazo ngesisindo esingahluziwe kuyithuluzi elinamandla lokulungisa ukudla kwakho kumigomo yakho. Ukwazi ukuthi iqembu ngalinye lokudla (izithelo, imifino, inyama, inhlanzi, okusanhlamvu, amafutha, amaswidi, noma iziphuzo) lihlinzeka ngani, kusetshenziswa amatafula okubhekisela, nokuqonda ukuthi isisindo namandla ashintsha kanjani lapho kuphekiwe kukuvumela ukuthi uhlele kangcono izindlela zokupheka zakho, ulawule izingxenye, ugweme izimanga ngokudla okunekhalori ephezulu, futhi wenze izinqumo eziqaphela kakhudlwana ngalokho okubeka epuletini lakho ngaphandle kokudela ukudla kwakho.
