Mkate ndi chinthu chodabwitsa chomwe chingakhale chopindulitsa kwambiri, ndipo chovulaza - choyamba, kwa chiwerengerocho. Kuchokera m'nkhaniyi, muphunziranso kuchuluka kwa makilogalamu a mkate - mwapadera.
Kodi ndi zopatsa zingati mu mkate wakuda?
Mkate wakuda ndi wathanzi komanso wathanzi, makamaka ngati uli wokonzeka wopanda chotupitsa. Zimaphatikizapo ufa wa rye, womwe uli ndi zinthu zambiri zothandiza, pakati pawo - B mavitamini, magnesium , potassium, calcium, phosphorous, iron, fiber ndi amino acid.
Komabe, amakhalanso ndi kalori yambiri. Malinga ndi zosiyanasiyana, mkate wakuda uli ndi makilogalamu 190-210. Pafupipafupi, chidutswa chimodzi chikulemera pafupifupi 25 magalamu, kutanthauza kuti chidzapereka thupi pafupifupi 50 kcal.
Kodi ndi zonunkhira zingati zomwe ziri mu mkate woyera?
Ma calories mu mikate yoyera ndi dongosolo lalikulu kwambiri kuposa lakuda, kotero n'zosatheka kutcha zakudya. Kotero, mwachitsanzo, malingana ndi mitundu yosiyanasiyana, magalamu 100 mpaka 230 amachokera ku 230 mpaka 250 kcal. Komabe, zosiyanazi ndi zowala kuposa zakuda, ndipo chidutswa chimodzi chikulemera pafupifupi 20 g, kutanthauza kuti liri ndi pafupifupi 50 kcal.
Tiyenera kudziwa kuti zakudya zopanda choyera zimakhala zopanda kanthu, chifukwa ufa wa tirigu ulibe mankhwala m'thupi mwa mankhwala ambiri, koma sagwiritsidwa ntchito pang'ono, komabe nthawi imodzimodziyo, mankhwalawa amachititsa kuti thupi lanu likhale lolemera.
Kodi ndi zotsala zingati mu mkate wa chinangwa?
Mkate wodulidwa ndi mankhwala opangidwa mu mitsempha, chifukwa, kusiyana ndi mkate woyera, udzu umasungidwa - gawo lothandizira kwambiri. Komabe, ngakhale phindu lonse, izi ndizimene zimapangitsa kuti zakudya zisawonongeke - 100 g pali 285 kcal (8 g ya mapuloteni, 4 g mafuta, 52 g wa chakudya).
Kalori yokhala ndi chidutswa chimodzi chokha cha mkate uwu (25 g) chidzakhala ndi makilogalamu pafupifupi 70. Ichi ndi chipatso cha zakudya zabwino, koma osati kuwonongeka kwa thupi.
Kodi n'zotheka kudya mkate ndi zakudya?
Monga mukuonera, mitundu yonse ya mikate yotchuka kwambiri ili ndi kalori yokwanira. Ndicho chifukwa chake zakudya zopatsa thanzi zimalimbikitsa kuti musadye zakudya zanu ndipo pang'onopang'ono muchepetse kugwiritsira ntchito mkate ku gawo limodzi patsiku. Ndi bwino kudya ngati sangweji yammawa kapena supu ya masana - koma pasanathe 14.00. Izi ziwalola kuti thupi likhazikitse mosavuta makilogalamu omwewa kuti alowe mu mphamvu ndikuligwedeza tsiku limodzi, osayimbenso ngati mawonekedwe a mafuta m'thupi.
Kuonjezerapo, posankha chakudya cha zakudya, sankhani zakudya za rye popanda zowonjezera monga mtedza ndi zina zowonjezera - zonsezi zimawonjezera kalori yomaliza.