Ukulawula esikudlayo kudlulela ngalé kokubala amapuleti nezingxenye: kumayelana nokuqonda ukuthi kungakanani Imaphi amandla ukudla okunikezayo ngempela? ukuthi sikhetha usuku ngalunye nokuthi zingena kanjani emigomweni yethu, noma ngabe ukuncipha, ukuzuza izicubu zomzimba, noma ukunakekela impilo yethu, nokuthi ukuhlukaniswa kokudlaIshadi lekhalori elihle lokudla lifana nemephu: likwazisa ukuthi ukuphi nokuthi uyaphi nokudla kwakho.
Nakuba sivame ukunaka inombolo esikalini, ukhiye usekuhlanganiseni kwe ubuningi, ikhwalithi kanye nohlobo lwama-caloriesKulesi sihloko uzothola umhlahlandlela ophelele onamashadi ekhalori ngeqembu lokudla (izithelo, imifino, inyama, inhlanzi, okusanhlamvu, amaswidi, iziphuzo, njll.), izincazelo ezicacile zokuthi iyini ikhalori, iyini i-macronutrients, nokuthi ungasebenzisa kanjani lonke lolu lwazi ukuhlela kangcono ukudla kwakho kwansuku zonke.
Ayini ama-calorie okudla ngempela?
Ngaphambi kokuthi uqale ukufunda ishadi lekhalori yokudla njengokungathi liwuhlu olungapheli, kubalulekile ukuqonda ukuthi yini elinganiswayo uma sikhuluma kilocalories ekudleni naseziphuzweniNgobuchwepheshe, ikhalori ingamandla adingekayo ukuze kukhushulwe izinga lokushisa legremu elilodwa lamanzi ngezinga elilodwa, kodwa ekudleni esikusebenzisa nsuku zonke ama-kilocalories (kcal), nakuba cishe wonke umuntu umane ewabiza ngokuthi “amakhalori”.
Lapho udla, umzimba wakho uhlephula ukudla, ukugaye ukudla, futhi uthole amandla kukho. amandla owadingayo ukuze uphile futhi uhambeIngxenye yalawo mandla isetshenziswa ngokushesha (ukugcina inhliziyo yakho ishaya, ubuchopho bakho busebenza, ukuphefumula, ukuhamba, ukuzivocavoca…) kanti amanye agcinwa njengamafutha omzimba ukuze asetshenziswe kamuva. Uma lokho "kamuva" kungafiki ngenxa yokuthi uphila impilo yokunganyakazi, lawo mafutha aqoqana futhi agcine enomthelela ... ukukhuluphala nokukhuluphala ngokweqile.
Kumalebula namathebula amaningi, uzobona ukuthi ulwazi lunikezwa ngamagremu ayi-100 noma amamililitha ayi-100, futhi kwesinye isikhathi futhi ngokuphakelwa ngakunye. Lokhu kusho ukuthi uma sithi ukudla kunama-calories angu-350 nge-100 g, sisuke sikhuluma ngakho. 350 kilocalories wamandla atholakalayo ngomzimba wakho. Ngokwezinto ezibonakalayo, uma ubala ama-calories ekudleni uhlanganisa ama-kilocalories.
Kubalulekile ukuqonda ukuthi ama-calories akuyona indlela yokulinganisa ivolumu noma ubuningi bomzimba. I-100 kcal kusuka kukhilimu we-chocolate Isipuni esisodwa singaqukatha lokho kudla okungako, kuyilapho i-100 kcal yemifino ingase ilingane nezinkomishi ezimbalwa ezigcwele. Yingakho izitsha ezimbili ezinenani elifanayo lama-calories zingabukeka zihluke kakhulu epuletini futhi zikwanelise ngezindlela ezihluke kakhulu.
Ama-macronutrients, utshwala, nalapho ama-calories avela khona
Ama-calories ekudleni okuningi avela emaqenjini amathathu amakhulu: ama-macronutrients (ama-carbohydrate, amaprotheni namafutha)Ngayinye inikeza inani elihlukile lamandla ngegremu ngalinye, futhi yinhlanganisela yawo wonke enquma inani lekhalori eliphelele lokudla.
Ngokuvamile, ukusatshalaliswa kwamandla kwama-macronutrients kungokulandelayo: Ama-carbohydrate: 4 kcal ngegremu ngayinye; Amaprotheni: 4 kcal ngegremu ngayinye; Amafutha: 9 kcal ngegremuNgaphezu kwalokho, utshwala buyicala elikhethekile: akusiyo izakhi ezibalulekile, kodwa futhi inikeza amandla, ikakhulukazi mayelana ne-7 kcal ngegremu ngayinye, engezwa inani.
Kubalulekile ukukhumbula ukuthi ukudla okumbalwa "okuhlanzekile" kwe-macronutrient eyodwa. Nakuba ezinye izinto zisondela eduze (isibonelo, uwoyela ucishe ube ngamafutha ngokuphelele, futhi ushukela ucishe ube ama-carbohydrates), iningi liqukethe ingxube ama-carbohydrate, amaprotheni nama-lipids ngezilinganiso ezahlukeneLeyo ngxube, kanye nenani lamanzi nefayibha, yikho okwenza ukudla okubili kube nenani elifanayo lama-calories asuthise kancane futhi athandeke kakhulu noma angaphansi ngokombono wokudla okunomsoco.
I-Los ama-microelements (amavithamini namaminerali) Akhona futhi ekudleni, kodwa awanikezi ama-calories. Noma kunjalo, zibalulekile empilweni ngoba zihlanganyela emakhulwini ezinqubo zomzimba. Ngakho-ke, uma ubheka ishadi lekhalori, akwanele nje ukugxila enombolweni: kufanele futhi ucabangele ukuminyana kwezakhi, okungukuthi, zingaki izakhi zekhwalithi ikhalori ngayinye inikeza nokuthi kanjani. thola amavithamini namaminerali nsuku zonke.
Lihumusha kanjani ishadi lekhalori yokudla
Inani elincane lamandla umzimba wakho eliwadingayo ukuze wenze imisebenzi yawo eyisisekelo (ukuphefumula, ukumpompa igazi, ukugcina izinga lokushisa, njll.) libizwa ngokuthi. Isilinganiso se-basal metabolic (BMR noma BMR)Leli nani liyisiqalo sokunquma ukuthi mangaki amakholori ongawadla nsuku zonke ngaphandle kokukhuluphala noma ukwehlisa isisindo. Khona-ke udinga ukungeza amakhalori owadlayo emsebenzini womzimba (umsebenzi, ezemidlalo, ukuya emsebenzini, umsebenzi wasendlini, njll.). Ukuze uqonde kangcono umthelela wayo, thintana ne-[link/reference]. ukuthi i-metabolism ithinta kanjani.
Ophethe a impilo esebenzayo kakhulu Umuntu oziqeqesha kanzima, ohamba kakhulu, noma onomsebenzi onzima uzodinga ama-calories amaningi kunomuntu ochitha isikhathi esiningi ehlezi noma ohamba yonke indawo ngemoto. Ngakho-ke, ishadi elifanayo lekhalori lisetshenziswa ngokuhlukile kuye ngomgomo: kumsubathi, lingase libasize bathole ukudla okucebile okunamandla, kuyilapho othile ozama ukulahlekelwa amafutha omzimba azobeka phambili ... ukugcwalisa kanye nokudla okunekhalori ephansi.
Elinye iphuzu elibalulekile ukuhlukanisa phakathi kwekhalori kwabantu kanye nekhwalithi yokudla okunempilo. Kukhona ukudla okunikeza ama-calories amaningi kodwa okunikeza imisoco embalwa kakhulu ebalulekile: lokhu kubizwa ngokuthi ukudla okunama-calorie amaningi. amakhalori angenaluthookujwayelekile kwamakhekhe ezimboni, iziphuzo ezibandayo ezinoshukela, ukudla okugaywe nge-ultra-processed noma ezinye utshwala. Le mikhiqizo kufanele idliwe ngezikhathi ezithile kuphela noma, uma kungenzeka, igwenywe ngokuphelele.
Iqhinga elilula lapho uthenga iwukuba ubuyekeze ngokuthula uhlu lwezithako nolwazi lokudla okunempilo Bheka lokho okufaka enqoleni yakho yokuthenga. Uma ukudla okubonakalayo kugcwele kakhulu (irayisi, i-oats, utamatisi, inkukhu, amafutha omnqumo, udali…) futhi uhlu lufushane, usendleleni efanele. Uma, ngakolunye uhlangothi, kunamagama amaningi amakhemikhali ayinkimbinkimbi, izinambitheka zokwenziwa, izithuthukisi ukunambitheka, nohlu olude lwezithasiselo, cishe ubheka umkhiqizo ocutshungulwe kakhulu okungafanele uzitike ngawo.
Ngaphambi kohambo lwakho olulandelayo lokuya esitolo, kuyasiza kakhulu ukubhala phansi a uhlu lokudla okunempilo ofisa ukukuhlanganisa (izithelo, imifino, okusanhlamvu okuphelele, okusanhlamvu, okusanhlamvu, inyama enamafutha nenhlanzi, imikhiqizo yobisi enamafutha aphansi, amantongomane…) bese usebenzisa ishadi lekhalori ukuze uqhathanise izinketho: yiziphi izithelo ezihlinzeka ngamakhalori ambalwa, okusanhlamvu okugcwala kakhulu, kungakhathaliseki ukuthi unesithakazelo esikhulu esitsheni sezinhlanzi kunesitsha senkomo, njll.
Amashadi ekhalori ezithelo namantongomane
Izithelo ngokuvamile zinekhalori ephansi futhi zicebile ngamanzi, i-fiber, amavithamini, nama-antioxidants, kuyilapho amantongomane enjalo ukudla okunamandla kakhulu kodwa futhi okunomsoco kakhuluNgezansi itafula elinamakhalori ngamagremu angu-100 ezinhlobo ezihlukahlukene zesithelo esisha, izithelo ezomisiwe, namantongomane. Kuyasiza futhi ukwazi umehluko phakathi kwezithelo nemifino ukwenza ukukhetha okungcono.
Izithelo (i-kcal nge-100 g)
| Ama-Blueberries | I-41 kcal |
| ICaqui | I-64 kcal |
| UCherry | I-47 kcal |
| Custard apula | I-78 kcal |
| Ciruela | I-44 kcal |
| Iplamu eyomile | I-290 kcal |
| Coco | I-646 kcal |
| Usuku | I-279 kcal |
| Idethi eyomile | I-306 kcal |
| Okusajingijolo | I-40 kcal |
| Ama-Strawberry | I-36 kcal |
| I-Granada | I-65 kcal |
| I-Currant | I-37 kcal |
| Amakhiwane | I-80 kcal |
| Amakhiwane omisiwe | I-275 kcal |
| ikiwi | I-51 kcal |
| I-Lemon | I-39 kcal |
| UTangerine | I-40 kcal |
| i-Mango | I-57 kcal |
| I-Apple | I-52 kcal |
| UMelon | I-31 kcal |
| Mora | I-37 kcal |
| I-Naranja | I-44 kcal |
| I-Nectarine | I-64 kcal |
| Izindleko | I-97 kcal |
| I-papaya | I-45 kcal |
| Pera | I-61 kcal |
| Iphayinaphu | I-51 kcal |
| Uphayinaphu kusiraphu | I-84 kcal |
| Banana | I-90 kcal |
| UPomelo | I-30 kcal |
| Sandía | I-30 kcal |
| Uva | I-81 kcal |
| IRaisini | I-324 kcal |
| Isiphuzo sezithelo | I-45 kcal |
| Ijusi le-Orange | I-42 kcal |
Njengoba ubona, izithelo eziningi ezintsha zihambahamba 30-60 kcal nge-100 gLokhu kubenza babe inketho enhle yokudla okulula, ukudla kwasekuseni, noma ama-dessert alula. Ngokuphambene, izithelo ezomisiwe kanye nekakhukhunathi zinamandla kakhulu: ukususa amanzi kwandisa kakhulu amakholori noshukela ngamagremu angu-100.
Amantongomane (i-kcal nge-100 g)
| Ama-alimondi | I-620 kcal |
| Ama-hazelnuts | I-675 kcal |
| Ushizi | I-199 kcal |
| Ikinati | I-560 kcal |
| Ama-Walnuts | I-660 kcal |
| Amantongomane ephayini | I-660 kcal |
| I-Pistachio | I-581 kcal |
Amantongomane ane-kilojoule ephezulu kakhulu, kodwa futhi angumthombo omuhle kakhulu amafutha anempilo, amaprotheni, i-fiber, namamineraliZilungele ukukhulisa amandla okudla kwesisindo somzimba noma kubasubathi, njalo ukulawula inani ngoba idlanzana elincane kakade lengeza amakholori amaningi.
Imikhiqizo yobisi nokuphuma kokunye: amakhalori avamile
Imikhiqizo yobisi inikeza amaprotheni ekhwalithi enhle, i-calcium, futhi, kuye ngohlobo, amanani ahlukahlukene amafutha noshukela (i-lactose)Ithebula elingezansi libonisa ama-kilojoule ngamagremu angu-100 emikhiqizo yobisi ehlukene, ama-dessert, noshizi.
| I-Curd | I-92 kcal |
| Iqanda leqanda | I-126 kcal |
| I-Vanilla flan | I-102 kcal |
| Ama-ayisikhilimu obisi | I-167 kcal |
| Ubisi olujiyile olumnandi | I-350 kcal |
| Ubisi olujiyile olungenashukela | I-160 kcal |
| Ubisi lwezimbuzi | I-72 kcal |
| Ubisi lwezimvu | I-96 kcal |
| Ubisi olunamanzi | I-36 kcal |
| Impushana yobisi e-skimmed | I-373 kcal |
| Impushana yobisi lonke | I-500 kcal |
| Ubisi lonke | I-68 kcal |
| Ubisi lwe-semi-skimmed | I-49 kcal |
| UMousse | I-177 kcal |
| Ukhilimu noma ukhilimu onzima | I-298 kcal |
| Ushizi omhlophe skimmed | I-70 kcal |
| Brie | I-263 kcal |
| Camembert | I-312 kcal |
| Ushizi kaCheddar | I-381 kcal |
| Ushizi wekhilimu | I-245 kcal |
| Ushizi webhola | I-349 kcal |
| Burgos ushizi | I-174 kcal |
| Ushizi wezimvu | I-245 kcal |
| Edam | I-306 kcal |
| Ushizi we-Emmental | I-415 kcal |
| Ushizi ocutshunguliwe osakazekayo | I-285 kcal |
| I-Gruyere ushizi | I-391 kcal |
| I-Manchego ushizi | I-376 kcal |
| Ushizi weMozzarella | I-245 kcal |
| IParmesan | I-393 kcal |
| i-ricotta ushizi | I-400 kcal |
| I-Roquefort ushizi | I-405 kcal |
| I-Curd | I-96 kcal |
| I-yogathi engenalutho | I-45 kcal |
| Iyogathi engenamafutha enezithelo | I-82 kcal |
| I-yogurt ehlanganiswe nokhilimu | I-65 kcal |
| Yoghurt yemvelo | I-62 kcal |
| Iyogathi yemvelo enezithelo | I-100 kcal |
Uma ubuka isisindo sakho, ungaba nentshisekelo yokubeka phambili imikhiqizo yobisi e-skimmed noma enamafutha aphansi (ubisi oluncibilikisiwe, iyogathi egayiwe, ushizi olula) futhi ushiye ushizi olashiwe, ukhilimu nobisi olujiyile ngezikhathi ezikhethekile, njengoba begxilisa ama-calories amaningi ngevolumu encane kakhulu.
Inyama, umdlalo namasoseji: amakhalori nezinhlobo
Inyama iwumthombo obalulekile wamaprotheni nensimbi, kodwa yawo okuqukethwe kwamafutha nekhalori kuyahluka kakhulu Kuya ngokusikwa, isilwane, kanye nendlela yokulungiselela. Ngezansi kunetafula elinamakhalori ngamagremu ayi-100 enyama esanda kuzalwa, i-offal, namasoseji.
| Ubhekeni (i-pancetta ebhenyiwe) | I-665 kcal |
| Isoseji eliphekiwe | I-390 kcal |
| I-Butifarra, isobho elisha | I-326 kcal |
| Ingane | I-127 kcal |
| Ingulube, chop | I-330 kcal |
| Ingulube, isibindi | I-153 kcal |
| Ingulube, okhalweni | I-208 kcal |
| Ingulube yengulube | I-601 kcal |
| Isoseji | I-468 kcal |
| Isibaya | I-120 kcal |
| Izigwaca ne-partridge | I-114 kcal |
| Unogwaja, unogwaja | I-162 kcal |
| Iwundlu elincelayo | I-105 kcal |
| Umlenze wewundlu | I-98 kcal |
| Iwundlu, izimbambo | I-215 kcal |
| Iwundlu, isibindi | I-132 kcal |
| Inyoni ye-pheasant | I-144 kcal |
| Foie gras | I-518 kcal |
| Gallina | I-369 kcal |
| IHamburger | I-230 kcal |
| Ama-boar asendle | I-107 kcal |
| UHam | I-380 kcal |
| Inyama ephekiwe | I-126 kcal |
| I-Prosciutto | I-296 kcal |
| York ham | I-289 kcal |
| Ulimi lwenkomo | I-191 kcal |
| Inyama yengulube | I-380 kcal |
| Mortadella | I-265 kcal |
| I-Pato | I-200 kcal |
| I-Turkey, ithanga | I-186 kcal |
| I-Turkey, isifuba | I-134 kcal |
| I-Partridge | I-120 kcal |
| Izinyawo zengulube | I-290 kcal |
| Inkukhu, isibindi | I-129 kcal |
| Ithanga lenkukhu | I-186 kcal |
| Inkukhu (ibele) | I-134 kcal |
| Salami | I-325 kcal |
| I-Frankfurt Sausage | I-315 kcal |
| Isoseji | I-294 kcal |
| Inkonyana edliwayo | I-181 kcal |
| Inyama yenkomo, chop | I-168 kcal |
| Inyama yenkonyana, isibindi | I-140 kcal |
| Inyama yenkonyana, ulimi | I-207 kcal |
| Inyama yenkonyana, izinso | I-86 kcal |
| Inyama yenkonyana, ubuchopho | I-125 kcal |
| Inyama yenkonyana, i-sirloin | I-290 kcal |
| Isiqephu senyama yenkomo eyosiwe | I-401 kcal |
| Amathumbu | I-100 kcal |
| Inyama yenkomo, isibindi | I-129 kcal |
Uma umgomo wakho kuwukulungisa ukudla kwakho, ngokuvamile kuwumqondo omuhle ukubeka phambili ukusikeka okunciphile njengesifuba senkukhu noma i-turkey, unogwaja, ezinye izingxenye zenyama yenkomo enamafutha noma inyama yezilwane, futhi ubeke ubhekeni, amasoseji anamafutha, ama-foie gras nezimbambo ngezikhathi ezikhethekile, njengoba aqukethe ama-calories amaningi namafutha agcwele.
Izinhlanzi, izilwane zasolwandle kanye nezimbaza: izinketho ezilula nezinomsoco
Inhlanzi iyindlela enhle yokuthola amaprotheni ekhwalithi ephezulu namafutha anempilo (endabeni yezinhlanzi ezinamafutha), ezinokuqukethwe kwekhalori okumaphakathi ezimweni eziningi. Ngakolunye uhlangothi, amagobolondo nama-crustaceans, ngokuvamile anama-kilojoule aphansi kodwa anothe kakhulu ngamaminerali.
| izimbaza | I-50 kcal |
| Ama-anchovies | I-175 kcal |
| ama-eels | I-200 kcal |
| I-tuna ekheniwe emafutheni emifino | I-280 kcal |
| I-tuna ekheniwe emanzini | I-127 kcal |
| I-tuna entsha | I-225 kcal |
| Ikhodi entsha | I-74 kcal |
| Ikhodi eyomile | I-322 kcal |
| Ukuphuka kolwandle | I-118 kcal |
| UMackerel | I-153 kcal |
| Ikhaladi | I-82 kcal |
| Udoti | I-85 kcal |
| caviar | I-233 kcal |
| Conger | I-112 kcal |
| UDorada | I-80 kcal |
| Gallo | I-73 kcal |
| ama-prawns | I-96 kcal |
| Isikhonyane | I-67 kcal |
| I-shrimp | I-96 kcal |
| Isoli | I-73 kcal |
| Bass | I-118 kcal |
| Lucio | I-81 kcal |
| Imbaza | I-74 kcal |
| Hake | I-86 kcal |
| Mere | I-118 kcal |
| Oysters | I-80 kcal |
| Pejerrey | I-87 kcal |
| Swordfish | I-109 kcal |
| Pulpo | I-57 kcal |
| I-turbot | I-81 kcal |
| Salimoni | I-172 kcal |
| I-salmon ebhemayo | I-154 kcal |
| I-mullet ebomvu | I-97 kcal |
| Amasardine ekheniwe emafutheni emifino | I-192 kcal |
| Ama-sardine | I-151 kcal |
| Ithrawuthi | I-94 kcal |
Izinhlanzi eziningi ezimhlophe (i-hake, uJohn Dory, i-sole, i-cod entsha) ziyi aphansi kakhulu kumafutha nama-caloriesNakuba inhlanzi enamafutha (i-salmon, i-mackerel, i-sardine) inikeza amandla engeziwe kodwa futhi namafutha e-omega-3 anenzuzo. Izinhlanzi ezisemathinini emafutheni zengeza ama-calories engeziwe uma kuqhathaniswa nalawo apakishwe emanzini.
Okusanhlamvu, okusanhlamvu kanye nezinkwa: isisekelo samandla
Okusanhlamvu nokuphuma kwakho, kanye nemifino, kungumthombo obalulekile wama-carbohydrate ayinkimbinkimbi, i-fiber, futhi, endabeni yemifino, amaprotheni esitshalo sekhwalithiNali itafula lama-kilojoule ngamagremu angu-100 okusanhlamvu okuvame kakhulu nokusanhlamvu, futhi ungakhohlwa ukuhlola izinzuzo zama-oats kuleli qembu.
Okusanhlamvu kanye ne-derivatives (kcal nge-100 g)
| Irayisi elimhlophe | I-354 kcal |
| Irayisi elinsundu | I-350 kcal |
| I-Avena | I-367 kcal |
| Ibhali | I-373 kcal |
| I-Rye | I-350 kcal |
| Icereal kashokoledi | I-358 kcal |
| Ukudla kwasekuseni okusanhlamvu noju | I-386 kcal |
| Ama-cornflakes | I-350 kcal |
| Ukolweni | I-349 kcal |
| Ufulawa kakolweni | I-340 kcal |
| Ufulawa kakolweni ocolile | I-353 kcal |
| Isinkwa se-Rye | I-241 kcal |
| Isinkwa sikakolweni omhlophe | I-255 kcal |
| Isinkwa sikakolweni sonke | I-239 kcal |
| Isinkwa esisikiwe esimhlophe | I-233 kcal |
| Isinkwa esihlanganisiwe | I-216 kcal |
| I-pasta yeqanda | I-368 kcal |
| I-Semolina pasta | I-361 kcal |
| polenta | I-358 kcal |
| Ukolweni semolina | I-368 kcal |
| I-Yucca | I-338 kcal |
Imifino (i-kcal nge-100g yesisindo esomile)
| Izinkukhu | I-361 kcal |
| EyamaJuda | I-343 kcal |
| Imililo | I-336 kcal |
Nakuba izinombolo zingase zibonakale ziphakeme, kufanele kuqashelwe ukuthi lezi zibalo zivame ukuhambisana ne ukudla okomileUma seziphekiwe, njengoba zimunca amanzi, umthamo wazo uyanda futhi ama-calories nge-100g ngayinye ayancipha kakhulu. Ziyisisekelo esihle sokudla okuphelele uma kuhlanganiswe nemifino kanye namaprotheni athile.
Amaqanda: okuyisisekelo okuhlukahlukene kakhulu
Amaqanda angenye yemithombo ephelele kakhulu yamaprotheni futhi, uma esetshenziswe ngendlela efanele, angafakwa kukho kokubili ukudla okunciphisa isisindo kanye nezinhlelo zokwakha imisipha. Nawa ama-calories ngamagremu ayi-100, kuye ngengxenye yeqanda:
| Clara | I-48 kcal |
| Iqanda elibilisiwe | I-147 kcal |
| Iqanda lonke | I-162 kcal |
| I-Yema | I-368 kcal |
Cishe wonke amafutha aseqandeni aku ihlumelaYingakho iphezulu kakhulu ngama-calories kune-egg white. Noma kunjalo, i-yolk inikeza amavithamini ancibilikayo amafutha nezinye izakhi ezibalulekile, ngakho-ke asikho isidingo sokuyidemoni; kuvele kuhle ukuthi ulinganise ukudla kwakho uma unezidingo eziqinile zamakhalori.
Ushukela, amaswidi namakhekhe: lapho ama-calories efihliwe
Imikhiqizo enoshukela namakhekhe agxilisa amakholori amaningi ngevolumu encane futhi ngokuvamile afaka isandla izakhi ezimbalwa ezinenzuzoNgakho-ke, bawela esigabeni "samakhalori angenalutho." Ukusetshenziswa kwabo kufanele kube ngezikhathi ezithile.
Ushukela namaswidi (i-kcal nge-100 g)
| Ushukela | I-380 kcal |
| I-cocoa powder enoshukela osheshayo | I-366 kcal |
| Amaswidi | I-378 kcal |
| Ushokoledi wobisi | I-550 kcal |
| Ushokoledi wamahhala | I-530 kcal |
| I-chocolate ne-hazelnut cream | I-549 kcal |
| Quince limnandi | I-215 kcal |
| Amaqhwa amanzi | I-139 kcal |
| Amajamu anoshukela | I-280 kcal |
| Amajamu angenashukela | I-145 kcal |
| Miel | I-300 kcal |
Ikhekhe (i-kcal nge-100 g)
| Ibhisikidi | I-456 kcal |
| I-chocolate croissant | I-469 kcal |
| I-Croissant, i-donut | I-456 kcal |
| Amakhukhi ushokoledi | I-524 kcal |
| Amakhukhi ebhotela esitayela saseDanish | I-397 kcal |
| Ama-Crackers | I-464 kcal |
| umafini | I-469 kcal |
| I-puff pastry ephekiwe | I-565 kcal |
| I-Apple pie | I-311 kcal |
| I-apula pie nge-puff pastry | I-456 kcal |
| Ikhekhe likashizi | I-414 kcal |
Le mikhiqizo ihlanganisa amanani amakhulu ushukela namafuthaNgakho-ke, ngisho nezingxenye ezincane zikwandisa kakhulu ukudla kwakho kwansuku zonke kwekhalori. Uma uzama ukwehlisa isisindo, kungcono ukugcinele izehlakalo ezikhetheke kakhulu kanye nezingxenye ezilawulwayo.
Amafutha, amafutha namasoso: ukuthinta okuncane, izinguquko ezinkulu
Amafutha namafutha agxilile, kude, ukudla lokho amakhalori engeziwe ngeyunithi ngayinye yesisindoI-drizzle elula yamafutha ingeza inani elibalulekile lama-calories esitsheni, nakuba kungase kungabonakali njengokuningi ekuqaleni.
Amafutha namafutha (kcal nge-100 g)
| Amafutha we-sunflower | I-900 kcal |
| Amafutha omnqumo | I-900 kcal |
| I-Manteca | I-670 kcal |
| Ibhotela | I-752 kcal |
| Imajarini yemifino | I-752 kcal |
Nakuba amafutha adingekayo ekudleni okulinganiselayo, kuhle ukubeka phambili amafutha ekhwalithi enhle (njengamafutha omnqumo noma amantongomane engeziwe) futhi ulawule amanani, ikakhulukazi uma untula ikhalori; ngaphezu kwalokho, kuyasiza ukuqaphela izimpikiswano mayelana uwoyela wemifino nokuvuvukala. Isipuni esisodwa samafutha singaqukatha cishe i-90 kcal.
Amasoso nama-condiments (kcal nge-100 g)
| I-Bechamel | I-115 kcal |
| Imihluzi egxilile | I-259 kcal |
| isoso | I-98 kcal |
| Imayonesi | I-718 kcal |
| Imayonnaise elula | I-374 kcal |
| Iningi | I-15 kcal |
| I-soy sauce | I-61 kcal |
| Ekheniwe utamatisi sauce | I-86 kcal |
| sofrito | I-116 kcal |
| Uviniga | I-8 kcal |
Amasoso afana nemayonnaise, i-béchamel, noma i-sofritos enamafutha amaningi engeza amakhalori amaningi ngaphandle kwakho nokuqaphela. Iqhinga eliwusizo ukusebenzisa okuningi ama-condiments anekhalori ephansi okufana noviniga, lwesinaphi, izinongo noma isoso katamatisi elula, futhi ushiye amasoso anamafutha ngezikhathi ezikhethekile.
Iziphuzo ezidakayo nezingezona utshwala: amakhalori awuketshezi abalwayo
Kulula ukukhohlwa esikuphuzayo lapho sibala ama-calories, kodwa iziphuzo eziningi, ikakhulukazi iziphuzo ezidakayo neziphuzo ezibandayo, zingenza ingxenye enkulu yalokho esikudlayo. Ukudla kwe-caloric nsuku zonke ngaphandle kokuzizwa ugcweleNazi ezinye izibalo nge-100g ngayinye.
Iziphuzo ezingezona utshwala (i-kcal nge-100 g)
| Amanzi e-Tonic | I-34 kcal |
| I-cocoa milkshake | I-100 kcal |
| Impushana ye-cocoa eshisayo engafakiwe | I-439 kcal |
| I-Café | I-1 kcal |
| Ubhiya omnyama | I-37 kcal |
| ubhiya obumhlophe | I-45 kcal |
| Iziphuzo ezithambile ezinekhabhoni | I-48 kcal |
| I-cider emnandi | I-33 kcal |
| I-cider eyomile | I-35 kcal |
| Tea | I-1 kcal |
| Iwayini letafula | I-70 kcal |
Iziphuzo ezidakayo nophuzo oludakayo (i-kcal nge-100 g)
| Amanzi avuthayo | I-280 kcal |
| Anise | I-312 kcal |
| I-Champagne ye-Demi-sec | I-90 kcal |
| I-Champagne Emnandi | I-118 kcal |
| I-Champagne Eyomile | I-85 kcal |
| I-cognac, i-brandy | I-243 kcal |
| Ukhilimu kakhokho | I-260 kcal |
| I-Daiquiri | I-122 kcal |
| I-Gin & Tonic | I-76 kcal |
| I-Geneva | I-244 kcal |
| Ubisi lwe-almond (ugologo) | I-335 kcal |
| Utshwala bomoba | I-273 kcal |
| UPina Colada | I-194 kcal |
| I-Pisco | I-210 kcal |
| Ron | I-244 kcal |
| I-vermouth ebabayo | I-112 kcal |
| I-vermouth emnandi | I-160 kcal |
| Iwayini elimnandi, sherry | I-160 kcal |
| Iwayini lasethekwini | I-160 kcal |
| I-vodka | I-315 kcal |
| I-Whisky | I-244 kcal |
Uphuzo oludakayo olunamandla luqukethe eziningi ama-calories avela kutshwala Futhi kwezinye izimo, ushukela owengeziwe (njengama-liqueurs amnandi, ama-cocktails, noma ama-champagnes amnandi) nawo afaka isandla kulokhu. Ukunciphisa ukusebenzisa kwakho lezi kungenza umehluko osheshayo ebhalansi yekhalori yakho yangeviki.
Ungawasebenzisa kanjani amashadi ekhalori ngokuya ngomgomo wakho
Uma usuwazi isilinganiso sekhalori salokho okudlayo, ungasebenzisa lolu lwazi ngezindlela ezimbalwa: Ibala inani lama-calories wansuku zonkeUngasebenzisa izingxenye ezijwayelekile, ulawule amaqembu athile okudla kuphela, noma uhlanganise nezibalo ze-macronutrient (amaprotheni, ama-carbohydrate, namafutha).
Akudingekile ukukala futhi ulinganise yonke into ukuze uthole imiphumela emihle, ikakhulukazi uma kukugcizelela. Kubantu abaningi, ukukala nokukala nje kwanele. ukusebenzisa izingxenye cishe (isandla, ucezu, ingilazi, isipuni…) bese usebenzisa itafula ukuthola ukuthi yikuphi ukudla okunamandla kakhulu nokuthi yikuphi okugcwalisa ngamakhalori ambalwa.
Isibonelo, uma ufuna ukuzuza isisindo semisipha, ungathembela kumaresiphi anekhalori ephezulu njenge-a i-hamburger cishe i-1.000 kcal ngokukhonzaIzitsha zekhari yenkukhu ezinerayisi ne-broccoli, amasaladi aphelele anenkukhu kanye nobhekeni, noma izinhlanganisela ezihlanganisa okusanhlamvu, okusanhlamvu, amantongomane, namafutha omnqumo ngobuningi.
Uma umgomo wakho uwukwehlisa isisindo, ngakolunye uhlangothi, uzofuna ukubeka phambili amaprotheni amaningi, izitsha ezinekhalori ephansiIzibonelo zihlanganisa inkukhu enemifino (ngokwesibonelo, inkukhu enosawoti kanye nopelepele ephakelwa nemifino), inhlanzi eyosiwe, amaqanda anemifino eminingi, okusanhlamvu okusesilinganisweni, izithelo nemifino njengesisekelo sokudla kwakho. Ngokulungisa amasoso, uwoyela, noshukela owengeziwe, ungakwazi ukunciphisa kakhulu ukudla kwakho kwansuku zonke.
Kunoma yikuphi, lawa mathebula ayisiqondiso jikelele. Uma ukhulelwe, uncelisa, umsubathi osezingeni eliphezulu, noma uhlushwa izifo umzimba (okufana nesifo sikashukela, ukwehluleka kwezinso, noma ukukhuluphala ngokweqile), kubalulekile ukulungisa ukudla kwakho ngosizo lochwepheshe bezempilo, njengoba izidingo zekhalori ezijwayelekile zingase zehle noma zeqise kakhulu. Uma usanda kuba nomntwana, isibonelo, kungase kusize ukubheka iziqondiso ezithile mayelana ukudla kwangemva kokubeletha.
Kuhle ukukhumbula ukuthi, nakuba ama-calories abalulekile, akukona konke mayelana nezinombolo. Ukudla okunempilo kusekelwe... Khetha ikakhulukazi ukudla okugaywe kancane, okucebile nge-fibre, ama-micronutrients kanye namaprotheni ekhwalithifuthi ulungise amanani kuleveli yakho yomsebenzi kanye nemigomo. Amashadi ekhalori yokudla ayithuluzi eliwusizo kakhulu lokwenza izinqumo ezinolwazi, ukuqhathanisa izinketho lapho uyothenga, futhi uthole umbono ocacile walokho okubeka epuletini lakho, kodwa ibhalansi iyonke yokudla kwakho kanye nemikhuba yakho yansuku zonke iyona ezokwenza umehluko ngokuhamba kwesikhathi.
