Mkazi aliyense amene amatsatira zakudya zake amafuna kudziwa zomwe zikugwiritsidwa ntchito komanso mphamvu zawo. Izi ndi zofunika kwambiri: Mukamvetsa zomwe mumadya, zidzakhala zosavuta kuti mupange zakudya zogwirizana zomwe zingagwirizane ndi zokonda zanu. Kuchokera m'nkhaniyi, muphunziranso kuchuluka kwa makilogalamu a kiwi ndi momwe mungagwiritsire ntchito zakudya zowonjezera.
Malori mu kiwi
Kiwi ndi chipatso cha maluwa, ndipo chifukwa cha ichi zakudya zake zamakono ndi zazing'ono: 43 kcal okha pa 100 magalamu. Ndipo shuga mkati mwake ndi 10 peresenti yokha, zomwe zikutanthauza kuti ndi "zokometsera" zabwino kwambiri nthawi iliyonse yamasana kapena usiku.
Tiyenera kudziwa kuti, ngakhale zili zotsika kwambiri, kiwi imakhala ndi zakudya zambiri: mavitamini A, B, C, PP, E, D, komanso potaziyamu, phosphorous, calcium, magnesium, sodium , sulfure, mkuwa, iodini, zinc , fluorine, chitsulo ndi manganese. Chifukwa cha zakudya zambirizi, chipatso ichi ndi mthandizi wofunika kwambiri wa thupi panthawi ya zakudya zochepa.
Ndikhuti zingati mu kiwi imodzi?
Kawirikawiri kiwi ndi chipatso cholemera pafupifupi 60 g. Mwa ziwerengero zosavuta wina amatha kuzindikira kuti chipatso chimodzicho chiri ndi makilogalamu pafupifupi 25. Popeza chipatsochi chimakhala ndi kukoma kwachilendo kwambiri, chimatha kuwonjezeredwa ku saladi zosiyanasiyana kuti zichepetse zakudya zamtunduwu ndikuzipangitsa kukhala zothandiza komanso zowonjezera.
Chifukwa cha zinthu zotsika kwambiri zamakono, kiwi ndi njira yabwino kwambiri yopangira chotupa. Mungathe kudya chipatsochi mwachibadwa, kapena kuchimwa ndi kutsanulira supuni ya yogurt yoyera popanda zokometsera ndi zina. Kotero mumapeza chakudya chokoma komanso chosavuta, chomwe chili chovomerezeka kuti mukhale ndi zakudya zolemetsa.
Kaloriki wokhudzana ndi kiwi wouma
Kawirikawiri kiwi imagwiritsidwa ntchito mwatsopano, koma ikhoza kugulidwa ndi kuuma. Pakuyanika, chipatso chimataya chinyezi, zomwe zimapangitsa kuti kalori yake yokhutira ndi magalamu 100 ikuwonjezeka. Choncho, 100 magalamu a kiwi zouma amawerengera 350 kcal, ngakhale kuti zipatso zatsopano zimabisa 43 kcal.
Kudya zakudya zowonjezera kumalimbikitsidwa kugwiritsa ntchito chipatso mu mawonekedwe atsopano, osati mu zouma. Komabe, ngati mukufuna kufotokoza njira yotereyi, idyani chakudya cham'mawa, ndipo musayese kudya madzulo.
Kupanga zakudya zanu, samalani osati zokhudzana ndi caloric, komanso zomwe zili ndi mapulotini, mafuta ndi zakudya mu menyu yanu. Pamene mukulemera, ndibwino kuti muziganiziranso zakudya zamapuloteni, zakudya zonenepa, masamba atsopano ndi zipatso.