Mlendo wotenthawa wakhala atakhala wosasangalatsa pa tebulo lathu. Tsopano nthochi zimagulitsidwa pafupifupi paliponse, ndipo mitengo ya iwo ndi yokwera mtengo. Kwa ambiri, iye anakhala mmodzi mwa zokometsera zomwe ankakonda kwambiri. Komabe, si aliyense amene amaganiza kuti izi, ndithudi, zimathandiza zipatso zamtchire ndi imodzi mwa ma caloric omwe amaimira chipatso cha zipatso. Mwachitsanzo, saladi "yowala" ya nthochi yokometsetsa ndi yogatti yokoma, malinga ndi chiwerengero cha ma calories, idzakolola kwambiri kuposa mbale ya mbatata yosakaniza (poyerekeza - muyeso wa chikhalidwe, wokonzedwa mu mafuta ndi mkaka, uli ndi makilogalamu 90, mu saladi - 100-110 kilocalories). Komabe, poteteza nthochi, ziyenera kunenedwa kuti pambuyo pa saladi iyi, siidzasowa yaitali - chiwerengero chake cha glycemic (chiwonetsero chosonyeza kuti msanga wa magazi udzatuluka msanga mutatha kudya mankhwala ena) adzakhala pafupi zaka 70, pamene mu mbatata yosenda ndi - 90.
Pankhani imeneyi, sikungakhale zopanda phindu kupeza chakudya (mapuloteni, mafuta, chakudya) ndi mphamvu yamtengo wapatali (kalori wokhutira) wa nthochi.
Mapangidwe a nthochi - mapuloteni, mafuta, chakudya, ndi mtengo wake wa caloric
Nthata ya nthochi ili ndi:
- mapuloteni - mpaka 1.5%;
- mafuta - 0,5%;
- Zakudya zam'madzi - 20-30%, mwazi zomwe zimakhala ndi zakudya zophweka, makamaka sucrose, 5-8% zokhala ndi zakudya zokha;
- madzi - 65%.
Monga momwe tawonera kuchokera pa deta yomwe ili pamwambayi - nthochi ndi gwero la zakudya zothamanga, kuphatikizapo, ili ndi potaziyamu wambiri (pafupifupi 350 mg) ndi magnesium (42 mg), yomwe imapangitsa kuti ikhale yopatsa thanzi pambuyo pochita mwamphamvu thupi, osati kulola mphamvu, koma ndi kubwezeretsa mphamvu ya electrolytic mu thupi.
Kuonjezerapo, 100 g ya masamba a nthochi ali ndi:
- vitamini ndi provitamin A - osati kwambiri, pafupifupi 2% ya chizoloŵezi cha tsiku ndi tsiku cha munthu. Mwa njira, pakulandila, tsopano, kutchuka kwa banani wofiira, beta-carotene ili ndi katatu kuposa ma chikasu omwe timadziwa bwino;
- mavitamini a gulu B - makamaka
Vitamini B6, yomwe imayambitsa ntchito ya minofu, imathandizira kuchotsa cholesterol mu thupi, kuchepetsa chiopsezo cha matenda a shuga; - vitamini C - 11% ya mlingo woyenera tsiku lililonse;
- mavitamini ochepa E ndi PP;
- chiwerengero chabwino cha malingaliro monga manganese (14 peresenti ya mlingo wa tsiku ndi tsiku), zomwe ndizofunikira kuti chitetezo cholimba chikhale cholimba komanso chisamaliro chabwino;
- amino acid tryptophan, yomwe ndi chinthu chophatikizira mu thupi lathu, chomwe chimatchedwa "hormone of happiness" serotonin.
Mphamvu ya nthochi ndi ya makilogalamu 96 pa 100 g ya mankhwala.