Nkhuyu zimakondedwa ndi anthu akuluakulu komanso ana, kuphatikizapo, zimakhala ndi zinthu zambiri zothandiza ndipo ngakhale zokhudzana ndi caloric zikuwonetsedwa ndi madokotala ndi zakudya zowonjezera. Kuonjezerapo, iye, watsopano ndi wouma, ali ndi zakudya komanso zina zabwino.
Kodi nkhuyu ziri ndi zingati zingati?
Nutritionists amalimbikitsa kuti aliyense amene amatsatira chiwerengero chawo amaphatikizapo kukoma kwa chakudya chawo. Zoona, mafuta ake a khalori amadalira zinthu zambiri:
- zikhalidwe za kusasitsa;
- mitundu ya nkhuyu;
- nyengo.
Ngati tikulankhula za kalori wokhudzana ndi nkhuyu zatsopano, ndi 50 kcal. Musangothamangira kumutu ndi mawu: "Awa ndi mapaundi owonjezera!". Ndipotu, ndondomeko ya zakudya ndi yochepa kusiyana ndi garnet, kiwi. Mndandanda wa glycemic (chizindikiro cha shuga wamagazi pambuyo pa kudya zakudya zina) sichiposa 40. Izi zikutanthauza kuti nkhuyu zing'onozing'ono zomwe zimadyedwa sizidzasintha kukhala wolemera kwambiri. Amakhala ndi 85% madzi, 12% fructose ndi shuga, 5% pectin, 3% mchere ndi 1% organic acids. Sitikukayikitsa kuti mudzachira, chifukwa mutatha kudya chipatso chimodzi, mwamsanga pamakhala kumverera kokwanira. Izi zimayambika ndi zomwe zili mu ballast substances.
Choyamba, chimapangitsa caloric kukhala ndi fructose , ndipo shuga, yomwe ili gawo lake, imakupatsani mphamvu. Ndiye funso la kuchuluka kwa makilogalamu a nkhuyu zatsopano, moyankha amayankha kuti izi ndi zosafunikira poyerekeza ndi zouma zake zosiyanasiyana.
Kodi nkhuyu zouma zili ndi makilogalamu angati?
Mosiyana ndi mtundu wakale wa nkhuyu, wouma, ndiye mwini wake wochuluka wa zakudya. Ndi makilogalamu 220 pa 100 g ya mankhwala. Kodi izi zikufotokozedwa bwanji? Inde, pakangoyamba kuyanika, shuga imaphatikizapo zipatso, ngakhale kuti nkhuyu imadzichepetsanso, polemera ndi kukula. Kuphatikiza apo, ili ndi 65 g ya chakudya, 5 g wa mapuloteni ndi 2 g mafuta. Zimalimbikitsidwa ndi odyetsa zakudya, chifukwa nkhuyu zouma zimakhala ndi zakudya zambiri monga beta-carotene, sodium, magnesium, iron, vitamini E, B1, B2, PP. Sikuti chimangokuthandizani kuzimva njala, kukhuta thupi ndi mavitamini ndi mchere, ndipo zonsezi ziyenera kuwonjezeredwa, zomwe zimathetsa kutopa. Zonse chifukwa 70% ya nkhuyu zouma ndi shuga. Ndipo panopa palibe chovomerezeka kwa anthu odwala matenda a shuga.
Kumbukirani kuti musanayambe nkhuyu zouma musadye madzi okwanira theka la ora.