Pa kuchepa kwa thupi, kalori iliyonse ndi yofunikira! Mukamalemba moyenera kwambiri zakudya zanu, mofulumira ndi kuwonjezeka zotsatira zake. Ndi bwino kuganizira osati kokha khalori kogulitsa mankhwala, komanso zinthu zothandiza zomwe zili mkati mwake. Nthawi zambiri zimachitika kuti kulemetsa kumachitika chifukwa cha kuchepa kwa thupi . Zomwe zimapangidwa ndi caloriki zogwiritsa ntchito mapeyala zimapangitsa chipatso ichi kukhala chothandiza kwa omwe akufuna kulemera.
Kaloriki wokhudzana ndi peyala
Mofanana ndi mankhwala ambiri a masamba, peyala ili ndi kalori yokwanira - 42 kcal okha. Mwa izi, 0,4 g ya mapuloteni, 0,3 g mafuta ndi 10.9 g wa chakudya.
Izi zimakuthandizani kugwiritsa ntchito mapeyala monga mchere pa zakudya. Ngakhale popanda zakudya zokoma, dzino lokha limakhala lovuta kwambiri, ndipo zambiri zathyoledwa. M'malo molipira keke yodabwitsa, ndi bwino kuika mapeyala mu zakudya zanu - zimagwirizanitsa zakudya zanu, ndipo chofunika kwambiri, zidzakwaniritsa zofuna zanu.
Poganizira kuti kalori wokhudzana ndi peyala ndi 42 kcal pa magalamu 100, kukula kwake kwa zipatso zokwana 135 g kuli makilogalamu 56. Pafupifupi mchere uliwonse, kaya ndi makeke, keke, ufa, chokoleti kapena maswiti ena omwe amadziwika bwino, kulemera komweko kudzakhala kolera.
Tiyenera kudziwa kuti caloriki yamtengo wapatali (kapena, mchenga, Asia), imakhalanso ndi makilogalamu 42 pa magalamu 100.
Kaloriki wokhudzana ndi peyala wouma
Pa kuyanika, kutaya madzi kwa madzi kumachitika - kuchotsa chinyezi kuchokera ku mankhwala. Ndi chinyezi chomwe chimapanga maziko a kulemera kwa chipatso, choncho pambuyo pa njira yotereyi zipangizo zimakhala zosavuta, koma zinthu zomwe zili mmenemo zimakhala zovuta, zomwe zimapangitsa kuwonjezeka kwa caloric zomwe zimapezeka.
Kotero, mwachitsanzo, peyala wouma ili ndi caloriki yamtundu wa 249 kcal. Chifukwa chaichi, akulimbikitsidwa kuti azigwiritsa ntchito makompyuta, koma musadye mwachindunji mawonekedwe owuma - izi zingayambitse mafuta owonjezera.
Caloriki wokhutira maapulo ndi mapeyala
Ambiri amakhulupirira kuti peyala ili ndi caloriki kuposa apulo. Anthu osamveka awa amapanga, pogwiritsa ntchito kukoma kwa zipatso - chifukwa peyala ndi yokoma. Koma pali shuga ambiri mu apulo, ndipo kukoma kwawo kumasokonezedwa ndi ziwerengero zambiri za zipatso zamtundu, zomwe ziri mu izo mochuluka kwambiri.
Tikayerekeza za caloric zomwe zimapezeka pamatenda awiriwa, apulo imakhala yaikulu kwambiri mu chizindikiro ichi: 47 kcal motsutsana ndi 42. Kusiyanitsa kwa ziwerengero izi kumawoneka kuti sikofunikira, chifukwa ngati mutadya zipatso zambiri, kusiyana kwake kudzawonjezeka.
Kuonjezerapo, ngati peyala yowonjezera imalemera makilogalamu 135, ndiye muyezo wa apulo ndi 165 magalamu. Choncho, kalori yokhala ndi peyala imodzi ndi 56 kcal, ndipo apulo imodzi ndi 77 kcal. Mumawerenga mosavuta momwe kusiyana kumeneku kudzawonjezere ngati mutadya tsiku osachepera zipatso zingapo.
Mapeyala ndi zakudya
Kwa mapeyala a dzino labwino - cholowa m'malo mwa maswiti mu zakudya. Kuti chakudya chanu chikhale chokoma mwamsanga ndipo musaphonye maswiti, yesani mndandanda wa tsikuli:
- Chakudya cham'mawa: oatmeal ndi magawo a peyala popanda shuga.
- Chakudya cham'mawa cham'mawa: kiwi ya kiwi.
- Chakudya: Msuzi wofiira wa masamba ndi kagawo kakang'ono ka nyama, kapena msuzi ndi dzira.
- Chotupitsa: theka la mphesa kapena peyala yaing'ono.
- Chakudya: broccoli kapena kabichi wokhala ndi chifuwa chakuda kapena nkhuku.
Zindikirani - zokoma zonse zimayenera kudyedwa ndi chakudya chosiyana, ndipo makamaka m'mawa (masentimita mpaka 16.00). Chakudya chiyenera kuchitika pasanathe maola atatu asanagone. Ngati mulibe nthawi yoti mudye - pangani chakudya chamadzulo ndi galasi ya yogatimu yogulitsika ndikugona.
Ndi njira iyi, mwamsanga mutaya mapaundi owonjezera ndikupeza chiwonetsero chokongola popanda kuvulaza thanzi ndi kukana mbale zokoma.