Paunoyedza kutarisa kudya kwako, imwe yemibvunzo yekutanga inouya ndeyekuti mangani Mangani macalorie ari muzvokudya zvakabikwa?Nekuti anenge ese machati akavakirwa pa100g yehuremu husina kubikwa. Pakati pekuzvimba kwemupunga, nyama ichiderera, uye miriwo inenge isingakoshi, zviri nyore kuti kuverenga kusawedzera, uye iwe unogona kupedzisira wadya zvakawanda (kana zvishoma) kupfuura zvaunofunga.
Mumitsetse inotevera uchawana chinyorwa chakazara chine machati ecalorie neboka rekudyaTsananguro dzakareruka dzezvinoitika kana iwe ukadzibika uye zvinhu zvakaenzana pakati pezvakabikwa uye zvakabikwa. Chinangwa ndechekuti iwe ugone Yeresa zvokudya zvako noungwaru.Gadzirisa mabikirwo ako, dzikamisa macros ako, uye ziva zvauri kuisa mundiro yako pasina kupenga kuverenga magiramu ese.
Chii macalorie uye nei achikosha zvakanyanya pakubika?
A calorie ndiyo, chaizvoizvo, iyo simba rinopihwa nechikafuIyo "mafuta" inobvumira muviri wako kufema, kufamba, kufunga, kudzora tembiricha, kugadzirisa matishu ... zvese. Ndokusaka, kure nekuve vavengi, macalorie akakosha: pasina ivo, isu hatigone kushanda.
Dambudziko rinomuka kana Simba rekutora nguva dzose rinopfuura mari inoshandiswaSimba rakawandisa iri harirasike; inochengetwa semafuta emuviri kwenguva dzekushomeka (izvo, muhupenyu hwazvino, hazviwanzo kuuya). Ndicho chikonzero nei vanhu vakawanda vachibatanidza shoko rokuti "calori" nechimwe chinhu chisina kunaka, kunyange zvazvo kiyi iri kunyanya kuenzana pakati pezvaunodya uye zvaunopisa.
Iyo macronutrients inokonzera simba rekudya kwekudya: makhahydrates, mapuroteni uye mafutaCarbohydrates inopa 4 kcal pagiramu, mapuroteni zvakare 4 kcal / g, uye mafuta 9 kcal / g. Doro rinowedzera 7 kcal / g, kunyange zvazvo isingaonekwi sechinhu chinokosha chekudya. Mavhitamini uye zvicherwa, kune rumwe rutivi, Havapi macalorieskunyange zvazvo dzakakosha pautano.
Kuwanda kwesimba rinodiwa nemunhu wese pazuva kunosiyana zvichienderana zera, uremu, kureba, zvepabonde uye nhanho yekushanda kwemuviriMugari mukuru anogara haashandise simba rakaenzana semwana anoshanda zvakanyanya kana mutambi wepamusoro. Naizvozvo, matafura uye macalculator ireferensi inobatsira, asi inofanirwa kugara ichigadziriswa kune imwe nyaya.
Calorie tables nemapoka ezvokudya zvakajairika
Tisati taongorora zvakaenzana pakati pezvakabikwa uye zvakabikwa, zvinobatsira kuve neruzivo rwakajeka rwe Inenge macalories pa100g yezvikafu zvakajairika mukudya. Aya manhamba anobatsira kwazvo segwara rinokurumidza kana uchiisa pamwechete chikafu uye kuenzanisa sarudzo.
Zvibereko macalorie
Chibereko chimwe chemapoka ezvokudya zvine hutano: yakazara nemavhitamini, mvura, fiber, uye antioxidants. Kunyange zvakadaro, kune misiyano inocherechedzwa pakati pemhando dzakasiyana dzemichero maererano nehuwandu hwesimba rayo, kunyanya nekuda kwehuwandu hwehuga hurimo. Michero yakaomeswa yakawanda, semuenzaniso, ine a yakakwira calorie kudya.
| CHIBEREKO | Macalories pa100g |
| Blueberries | 41 |
| Khaki | 64 |
| Cherry | 47 |
| Cherimoya | 78 |
| Plum | 44 |
| Plum yakaomeswa | 290 |
| Coco | 646 |
| Zuva | 279 |
| Dried date | 306 |
| Rasiperi | 40 |
| Strawberries | 36 |
| Granada | 65 |
| Currant | 37 |
| Maonde | 80 |
| Maonde akaomeswa | 275 |
| kiwi | 51 |
| Ndimu | 39 |
| Tangerine | 40 |
| Mango | 57 |
| Apple | 52 |
| Meloni | 31 |
| Mora | 37 |
| Orange | 44 |
| Nectarine | 64 |
| Loquats | 97 |
| papaya | 45 |
| Pera | 61 |
| Pineapple | 51 |
| Pineapple mune manyuchi | 84 |
| Banana | 90 |
| Grapefruit | 30 |
| SandÃa | 30 |
| Mazambiringa | 81 |
| Raisin | 324 |
| Muto wemuchero | 45 |
| Orange muto | 42 |
Nzungu: mabhomba ecalorie madiki
Nzungu dzinozadza uye dzine hutano, asi zvakare yakanyanya simba dense nekuda kwehuwandu hwemafuta avo (kunyanya unsaturated). Iwo akakwana muzvikamu zvine mwero, asi hombe shoma inowedzera nyore macalorie kudya.
| ZVICHERO ZVAKASWA | Macalories pa100g |
| Maamondi | 620 |
| Hazelnuts | 675 |
| Chestnuts | 199 |
| Nzungu | 560 |
| Walnuts | 660 |
| Mapapiro | 660 |
| Pistachio | 581 |
Mukaka uye zvinobva
Zvigadzirwa zvemukaka zvinosanganisa macarbohydrates (lactose), mapuroteni emhando yepamusoro, uye huwandu hwakasiyana hwemafuta. Naizvozvo, macalorie avo emukati anosiyana zvakanyanya. yakazara, semi kana skimmed shandurouyewo pakati pemukaka, yogati uye chizi dzakarapwa.
| DAIRY PRODUCTS NEZVINHU ZVAKABUDZWA | Macalories pa100g |
| Curd | 92 |
| Zai flan | 126 |
| Vanilla flan | 102 |
| Dairy ice creams | 167 |
| Mukaka wakanyungudutswa unotapira | 350 |
| Mukaka wakakonywa usina shuga | 160 |
| Mukaka wembudzi | 72 |
| Mukaka wemakwai | 96 |
| Mukaka wakawanda | 36 |
| Skimmed mukaka upfu | 373 |
| Upfu hwemukaka wose | 500 |
| Mukaka wese | 68 |
| Semi-skimmed mukaka | 49 |
| Furo | 177 |
| Cream kana mukaka cream | 298 |
| Skimmed white cheese | 70 |
| Brie | 263 |
| Camembert | 312 |
| Cheddar chizi | 381 |
| Kirimu chizi | 245 |
| Bhora chizi | 349 |
| Burgos cheese | 174 |
| Queso de oveja | 245 |
| Edam | 306 |
| Emmental cheese | 415 |
| Inopararira yakagadzirwa cheese | 285 |
| Gruyere cheese | 391 |
| Queso manchego | 376 |
| Mozzarella chizi | 245 |
| Parmesan | 393 |
| ricotta cheese | 400 |
| Roquefort cheese | 405 |
| Curd | 96 |
| Nonfat yogati | 45 |
| Mafuta-isina yogurt nemichero | 82 |
| Yogurt yakafumiswa nekrimu | 65 |
| Yoga yogati | 62 |
| Natural yoghurt nemichero | 100 |
Nyama, mutambo uye masoseji
Nyama inzvimbo huru yeprotein yakakwana uye iron, asi mafuta ayo, uye naizvozvo macalorie ayo, anogona kusiyana zvikuru. Kuchekwa kwakaonda kwehuku kana turkey hakunei nazvo masoseji, bhekoni kana nguruve rindsuko mazinga emafuta anokwira mudenga.
| NYAMA, GAME NEMASOSHI | Macalories pa100g |
| Bacon (kusvuta pancetta) | 665 |
| Soseji yakabikwa | 390 |
| Butifarra / fresh sausage | 326 |
| Kid | 127 |
| Nguruve, chop | 330 |
| Nguruve, chiropa | 153 |
| Nguruve, chiuno | 208 |
| Nguruve mbichana | 601 |
| Sausage | 468 |
| Deer | 120 |
| Zvihuta uye partridge | 114 |
| Tsuro / tsuro | 162 |
| Gwayana rinoyamwa | 105 |
| Gumbo regwayana | 98 |
| Gwayana, mbabvu | 215 |
| Gwayana, chiropa | 132 |
| Pheasant | 144 |
| Foie gras | 518 |
| Gallina | 369 |
| Hamburger | 230 |
| Nguruve yemusango | 107 |
| Hamu | 380 |
| Hamu yakabikwa | 126 |
| Yakarapirwa ham | 296 |
| York ham | 289 |
| Mhou rurimi | 191 |
| Nguruve chiuno | 380 |
| Mortadella | 265 |
| repe | 200 |
| Turkey, chidya | 186 |
| Turkey, mazamu | 134 |
| Partridge | 120 |
| Tsoka dzenguruve | 290 |
| Huku, chiropa | 129 |
| Chidya chehuku | 186 |
| Huku (general) | 134 |
| Salami | 325 |
| Salchicha Frankfurt | 315 |
| Sausage | 294 |
| Vevha | 181 |
| Veal, cheka | 168 |
| Mhou, chiropa | 140 |
| Mhuru, rurimi | 207 |
| Veal, itsvo | 86 |
| Veal, pfungwa | 125 |
| Veal, sirloin | 290 |
| Chidimbu chemombe yakagochwa | 401 |
| Guts | 100 |
| Nyama yemombe, chiropa | 129 |
Hove, crustaceans uye shellfish
Hove iboka rinonakidza zvikuru nekuti rinopa mapuroteni emhando yepamusoro uye, kazhinji, mafuta ane moyo ane hutanoKazhinji, hove chena ine macalorie mashoma, nepo hove dzine mafuta dzichiwedzera simba nekuda kwehuwandu hwayo hwemafuta, kunyangwe ichiri kukurudzirwa zvakanyanya.
| HOVE, CRUSTACEANS UYE SHELLfish | Macalories pa100g |
| Kupomba | 50 |
| Anchovies | 175 |
| eels | 200 |
| Canned tuna mumafuta | 280 |
| Canned tuna mumvura | 127 |
| Fresh tuna | 225 |
| Fresh cod | 74 |
| Dried cod | 322 |
| Gungwa bream | 118 |
| Mackerel | 153 |
| Squid | 82 |
| Crab | 85 |
| caviar | 233 |
| Conger | 112 |
| Ndarama | 80 |
| Gallo | 73 |
| Nguruve | 96 |
| Mhashu | 67 |
| Shrimp | 96 |
| Sole | 73 |
| Bass | 118 |
| Lucio | 81 |
| Mussel | 74 |
| Hake | 86 |
| Mere | 118 |
| Oysters | 80 |
| Silverside | 87 |
| Swordfish | 109 |
| Pulpo | 57 |
| Turbot | 81 |
| Salimoni | 172 |
| Salmoni yakasvuta | 154 |
| Tsvuku mullet | 97 |
| Canned sardines mumafuta | 192 |
| Fresh sardines | 151 |
| Trout | 94 |
Shuga, zviwitsi, zviyo nenyemba
Mukati memakabhohaidhiretsi, pane yakakura kwazvo siyana pakati shuga yakanyanyisa uye masiwiti mumakoriyumu uye zvimwe zvinonakidza zvingasarudzwa sezviyo kana maruva, izvo zvinopa simba, fiber uye mapuroteni emiriwo.
| MASHUWA NEZVIVIVI | Macalories pa100g |
| Shuwa | 380 |
| Kocoa poda neshuga | 366 |
| Candies | 378 |
| Chokoreti yemukaka | 550 |
| Black chocolate | 530 |
| Hazelnut cocoa cream | 549 |
| Quince inotapira | 215 |
| Mazaya emvura | 139 |
| Jamu neshuga | 280 |
| Majamu asina shuga | 145 |
| Miel | 300 |
Zviyo uye zvigadzirwa Vanopa hwaro hwesimba hwekudya kwakawanda. Mune shanduro yavo yezviyo, ivo vanonyanya kuguta uye vane hutano.
| ZVIYO NEZVINHU ZVAKABUDZWA | Macalories pa100g |
| Mucheka muchena | 354 |
| Brown mupunga | 350 |
| Avena | 367 |
| Bhari | 373 |
| Rye | 350 |
| Chokoreti zviyo | 358 |
| Zviyo zvemangwanani neuchi | 386 |
| Cornflakes | 350 |
| Pakudya | 349 |
| Hupfu hwegorosi | 340 |
| Hupfu hwegorosi hwakanatswa | 353 |
| Rye chingwa | 241 |
| Chingwa chegorosi chena | 255 |
| Chingwa chegorosi rose | 239 |
| Chingwa chakachekwa chichena | 233 |
| Yakazara chingwa | 216 |
| Egg pasta | 368 |
| Semolina pasta | 361 |
| polenta | 358 |
| Gorosi semolina | 368 |
| Yucca | 338 |
ari nyemba dzakaomeswa Ane macalorie akawanda pa100g mbishi, asi yeuka kuti kana abikwa anowedzera huremu hwawo uye macalorie pa100g akabikwa akadzikira zvakanyanya.
| MITAMBO | Macalories pa100g |
| Nhaurwa dzakaomeswa | 361 |
| Bhinzi dzakaomeswa | 343 |
| Dried lentils | 336 |
Mazai, zviyo, zvinwiwa, mafuta uye sosi
Panyaya yezai, zviri nyore kuona kuti simba rinoshanduka sei zvichienderana nechikamu chinopedzwa: the Iyo yolk ine anenge ese mafuta. uye saka mazhinji emakoriyuta akaenzaniswa nezai jena, iro rinenge rakachena mapuroteni nemvura.
| Mazai | Macalories pa100g |
| Clara | 48 |
| Yakaoma-yakabikwa zai | 147 |
| Zai rose | 162 |
| Bud | 368 |
En makeke nemakeke Huwandu hunokwira mudenga nekuda kwekusanganiswa kwehupfu hwakanatswa, shuga, nemafuta.
| BAKERY | Macalories pa100g |
| Bhisikiti | 456 |
| Chocolate croissant | 469 |
| Croissant / donut | 456 |
| Chocolate makuki | 524 |
| Danish-style butter cookies | 397 |
| Pretzels | 464 |
| muffin | 469 |
| Yakabikwa puff pastry | 565 |
| apuro pai | 311 |
| Apple pie (puff pastry) | 456 |
| Cheesecake | 414 |
Kana zvakadaro zvinwiwaRudzi urwu runosanganisira zvingangoita macalorie-akasununguka sarudzo sekofi nhema kana tii, pamwe nemweya wakamisikidzwa wakakwira mudoro uye shuga. Shuga sodas, milkshakes, uye zvinwiwa zvakasanganiswa zvinofanirwa kutariswa.
| ZVINOnwiwa | Macalories pa100g |
| Kupisa mvura | 280 |
| Tonic mvura | 34 |
| Anise | 312 |
| Kocoa milkshake | 100 |
| Unsweetened cocoa powder (yechokoreti inopisa) | 439 |
| Datenroku | 1 |
| Doro dema | 37 |
| doro rebhurawu | 45 |
| Demi-sec Champagne | 90 |
| Inotapira Champagne | 118 |
| Dry Champagne | 85 |
| Cognac / brandy | 243 |
| Cocoa cream | 260 |
| daiquiri | 122 |
| Gin & Tonic | 76 |
| Gin | 244 |
| Traditional mukaka wealmond | 335 |
| Doro renzimbe | 273 |
| Pina Colada | 194 |
| Pisco | 210 |
| Zvidhakwa zvinotapira | 48 |
| Ron | 244 |
| Sweet cider | 33 |
| Dry cider | 35 |
| Tea | 1 |
| Vermouth inovava | 112 |
| Inotapira vermouth | 160 |
| Tafura yewaini | 70 |
| Waini inotapira / sherry | 160 |
| Port waini | 160 |
| vodka | 315 |
| Whisky | 244 |
Muboka ra mafuta nemafutaMakorikori anogara akapoteredza 9 kcal pagiramu, kureva, anenge 900 kcal pa100 g. Musiyano hausi wakawanda mumakoriyori sezvakaita fatty acid profile.
| MAFUTA NEMAFUTA | Macalories pa100g |
| Mafuta ezuva | 900 |
| Olive mafuta | 900 |
| Ruomba | 670 |
| Butter | 752 |
| Muriwo majarini | 752 |
Pakupedzisira, the sauces uye condiments Vanogona kushandura zvachose kukosha kwesimba kwendiro, kunyanya iyo ine mafuta, zai, kana shuga.
| MASOU NEZVIKONDIMENTI | Macalories pa100g |
| Bechamel | 115 |
| Yakaiswa broths | 259 |
| sosi | 98 |
| Mayonnaise | 718 |
| Chiedza mayonnaise | 374 |
| Masitadhi | 15 |
| Soy muto | 61 |
| Canned tomato muto | 86 |
| sofrito | 116 |
| Vhiniga | 8 |
Nei uchifanira kuziva kuenzana pakati pezvikafu zvakabikwa uye zvakabikwa
Muhupenyu chaihwo, hauwanzodya chikafu sezvachinoonekwa patafura. Iwe unogara uchibika, uye ndipo panouya chinhu chakakosha: uremu hunochinja pakubikaNaizvozvo, kana kudya kwako kuchida 100g yemupunga usina kubikwa uye ukautsiva ne100g yemupunga wakabikwa, huwandu hwemakoriyumu auri kudya hwakasiyana zvachose.
Fungidzira kuti une resipi inoda 200g yemupunga wakabikwa, asi unongova nepasuru yemupunga wakaoma paruoko. Unofanira kuziva yakawanda sei mupunga usina kubikwa kushandisa Kuti ndiwane mari iyoyo kana yapera. Zvimwe chetezvo kana nyanzvi yako yezvokudya ikakuudza kuti shandisa 150g yezamu rehuku mbishi uye une chigaba chehuku yakagochwa: pasina zvakaenzana, uri kungotarisa ziso.
Uyezve, mavara ane hutano anowanzo ratidza kukosha pa100g yechigadzirwa mune yakatarwa nyika (kazhinji yakasvibira kana yakaputirwa sezvairi). Kana iwe ukafashaidza, kugocha, kana kuibva, hunhu hunochinja. uremu, vhoriyamu, uye kutariswa kwechikafuKuziva kushandura huwandu uhu hunokubvumira kuti ugadzirise zvirinani zvikamu uye kudzora macalorie, mapuroteni, mafuta, uye makabhohaidhiretsi.
Ruzivo urwu runonyanya kubatsira kana ukadaro batch kubikaKunyangwe iwe urikutevera chikafu chezvikonzero zvehutano (semuenzaniso, chirwere cheshuga, kufutisa, kana chirwere cheitsvo) kana kungoda kuwana macros ako nemazvo pasina kufunga nezvazvo.
Chii chinoitika kune chikafu panguva yekubika
Paunobika, chikafu chinochinja zvakanyanya mumuviri uye makemikari. Mukutaura, inogona kukamurwa kuita mapoka makuru maviri: ayo ayo Vanowedzera uremu nekusveta mvura (kunyanya zviyo nema legumes) uye izvo Vanorasikirwa nehuremu nekusunungura mvura nemafuta. (kunyanya nyama, hove nemiriwo yakawanda).
Pakati pezvokudya zvinowedzera huremu mupunga, pasta, nenyemba. Semuenzaniso, mupunga unogona kusvika ... wedzera huremu hwayo ne2,5 kana 3 Zvichienderana nemhando uye yekubika poindi; uye nyemba dzinowanzova nechinhu chakapoteredza 2,3. Izvi zvinoreva kuti, kana uchienda kubva kubibi kusvika kubikwa, macalories pa100g anonatswa, nekuti kune mvura yakawanda.
Muboka rakapesana, nyama, hove, uye miriwo ine mashizha yakasvibira inorasikirwa nechikamu chikuru chemvura yazvo. Zamu rehuku rinogona kupera ne25%, uye sipinashi inogona kurasikirwa chete ne30% yehuremu hwayo hwekutanga. Nokudaro, sezvo iyo yakaoma inowedzera kuwedzera, 100g yechigadzirwa chakabikwa kazhinji ine macalorie akawanda kupfuura 100g yechikafu ichocho chisina kubikwa.
Nzira yekubika (kubikira, kugocha, kusvira, kupisa, nezvimwewo) uye nguva iyo chikafu chinochengetwa pakupisa zvinopesvedzera shanduko idzi. Naizvozvo, zvinhu zvekushandura zvinoshandiswa zvinogara ... approximate, kunyange zvazvo zvichinyatsobatsira mukuita.
Raw-yakabikwa yakaenzana tafura: mupunga, pasta uye nyemba
Pakati pechikafu chinoburitsa kusahadzika kwakanyanya kune macarbohydrates akakosha: mupunga, pasta uye nyembaNdidzo hwaro hwendiro dzakawanda uye, nekuti dzinotora mvura yakawanda, uremu mutsauko pakati pembishi uye wakabikwa unokosha.
Raw kusvika kubikwa mupunga kuenzana
Mupunga inguva yekare yemibvunzo yehutano. Kunyanya kutendeuka kwemupunga muchena ndiko 100g goho mbishi rinosvika 250g rakabikwakunyange zvazvo inogona kusiyana zvishoma zvichienderana nemhando uye nzira yekubika.
- Mupunga muchena: 100g mbishi ≈ 250g yakabikwa. Kana uchida 200g yakabikwa, shandisa anenge 80g mbishi.
- Mupunga wakabatanidzwa: Inotora mvura yakawanda zvishoma. 100 g mbishi ≈ 280 g yakabikwa. Kuti uwane 200 g yakabikwa, inenge 70-75 g mbishi inokwana.
- Basmati mupunga: Kazhinji ine chinhu chiri pedyo ne1: 2,6, kureva, 100 g yakasvibirira ≈ 260 g yakabikwa.
Zvinhu zvakadai sereshiyo yemvura, ingave yakanyatso kunyudzwa, kana kuti yakabikwa mubiki yekumanikidza inogona kushandura mhedzisiro, asi izvi zvakakosha zvinokupa iwe. chirevo chinoshanda zvikuru Kwezuva nezuva.
Pasta yakabikwa kune yakabikwa pasta yakaenzana
Pasta inoita zvakafanana nemupunga: inotora mvura uye inowedzera muhukuruPaavhareji, shanduko yepasita yakaoma zvakare yakatenderedza 1:2,5.
- White pasta (semolina): 100g mbishi ≈ 250g yakabikwa. Kana chinangwa chako chiri 200g yepasita yakabikwa, unofanira kuyera 80g yakaoma.
- Wheat pasta: Inogona kuzvimba zvishoma (kusvika pa1: 2,8) nekuda kwehuwandu hwayo hwefiber, saka 100g mbishi inodudzira kunosvika 280g yakabikwa.
Nguva yekubika inokosha: pasta al dente inochengeta mvura shoma shoma Ndiyo chiyero chepamusoro kwazvo. Ndicho chikonzero chiyero che1: 2,4 kusvika 1: 2,6 chinoshandiswa pasta chena, zvichienderana nenguva yekuvira.
Raw kune yakabikwa legume yakaenzana
Mbeu dziri pakati pezvokudya zvinonyanya kuchinja huremu: pakati pekunyura nekubika zvinogona kusvika wedzera huremu hwayo ne2,3-2,7Ichi ndicho chinhu chikuru paunotanga nematafura pa100g yema legumes akaomeswa asi kumba unodya akabikwa.
- Garbanzo beans: 100g yakaoma ≈ 240g yakabikwa. Kana resipi yako ichidaidza 200g yakabikwa, unoda anenge 80-85g mbishi.
- Lentils: inenge 1: 2,3 (100 g yakaoma ≈ 230 g yakabikwa).
- White bhinzi: Vanogona kupeta huremu hunenge katatu; 100 g yakaoma ≈ 250-270 g yakabikwa.
Nguva yekunyura, kunaka kwema legumes, uye kuti akabikwa mushishi yekubikira kana mupoto yechinyakare zvinokonzeresa uremu hwekupedzisiraIwe unogona kuita zvakanaka nekuyera mukicheni yako kakawanda kusvika wawana nhamba dzako dzereferensi.
Kuenzana kwenyama, minced nyama, hove nehove
Panyaya yemapuroteni emhuka, maitiro anopesana: kana uchibika, kunyanya kana ukaitwa pagriddle, muchoto kana pane grill, Vanorasikirwa nemvura uye, muchidimbu, mafuta.Mhedzisiro ndeyokuti, nokuda kwehuwandu hwakafanana hwezvigadzirwa zvakasvibirira, huremu hwezvinoguma pandiro hushoma.
Mbishi nyama kune yakabikwa nyama yakaenzana
Izvo zvinhu zvinosiyana zvichienderana nerudzi rwenyama, kuchekwa, ukobvu, mafuta emukati, uye nzvimbo yekubikira, asi zvimwe zvinhu zvinogona kugadziriswa. nhamba dzakaenzana inobatsira zvikuru:
- Mhou: 100g mbishi ≈ 70g yakabikwa. Kana uchida 200g yenyama yemombe yakabikwa, unofanira kutenga inenge 280-290g mbishi.
- Huku: Inorasikirwa zvishoma zvishoma; 100g mbishi ≈ 75g yakabikwa, kunyanya muzamu rehuku rakagochwa kana muovheni.
- Nguruve: chinhu chiri pedyo neicho chenyama yemombe; 100 g mbishi ≈ 70 g yakabikwa.
Iyo yakareba ichibika uye yakakwirira tembiricha inoshandiswa, mhedzisiro yacho inowanzoitika. kuora muviriChikafu chakareba kana bhachi yakagadzirwa zvakanaka ichawedzera chikamu chemvura yakarasika zvichienzaniswa nenguva pfupi, ine muto yekubika.
Minced meat: nyaya inokosha
Minced nyama inofanirwa kutaurwa zvakanyanya nekuti yakajairika mukati hamburgers, Bolognese, meatballs kana stuffingsuye chikamu chemafuta chinogona kusiyana zvikuru pakati pezvigadzirwa.
- General mutemo: 100g yenyama yakabikwa yakabikwa ≈ 75g yakabikwa.
- Yakaonda minced nyama (≈5% mafuta): inorasikirwa ne20% yehuremu.
- Fatty minced nyama (>20% mafuta): Inogona kurasikirwa pakati pe35-40% nekuburitsa mamwe mafuta akawanda panguva yekubika.
Kana, semuenzaniso, resipi yevanhu vana inodaidza 400g yenyama yakabikwa yakabikwa, iwe unofanirwa kushandisa ingangoita. 530-540 g mbishiUye kana iwe uchida 100g burgers mundiro, zviri nani kuita iwo anenge 130-135g mbishi.
Hove yakasvibirira kusvika yakabikwa
Hove zvakare inorasikirwa nehuremu panguva yekubikirwa, kunyangwe ichiwanzoti shoma pane munyama. Kunyange zvakadaro, pane kusiyana kukuru pakati hove chena uye dzine mafuta uye, hongu, pakati pezvikamu zvine mapfupa kana ganda uye chiuno chakachena.
- Hove chena (hake, cod itsva, chete): 100g mbishi ≈ 80g yakabikwa. Kupa 200g mundiro, tenga anenge 250g mbishi.
- Bhuruu hove (salmon, tuna): kazhinji inorasikirwa zvishoma, yakatenderedza 100g mbishi ≈ 75g yakabikwa.
- Zvokudya zvegungwa: Pane zvakawanda zvakasiyana. Muenzaniso wakajairwa: 100g yemaprawn mbishi ≈ 70g yakabikwa, nepo 100g yemhashu mumakungu adzo inogona kuburitsa 40g chete yenyama yakagadzirira kudyiwa.
Zvakare, kusimba kwenzira yekubika (goti rinopisa, nguva yakareba yevheni, kunyorova, nezvimwewo) inosarudza kuti yakawanda sei. mvura inoputika uye naizvozvo huremu hwekupedzisira hwemugove.
Mbishi kune yakabikwa miriwo yakaenzana uye inosanganisirwa macalorie
Miriwo inobata nenzira inoshamisa zvikuru. Mamwe, semashizha ane mashizha, anoita seanonyangarika kubva mundiro mushure memaminitsi mashomanana pakupisa, asi mamwe asingachinji saizi. Apa ndipo panosiyana mbishi uye yakabikwa huremu nemacalorie akaenzana.
ari green yemashizha miriwo (sipinachi mabikirwoSipinachi (chard) zvichida ndiyo yakanyanyisa muenzaniso: 100g mbishi inogona kuderedza kusvika 30-35g kana yakabikwa kana yakabikwa. Mune mamwe mazwi, kuti uve ne100g yespinachi mundiro yako, ungada kutanga neinodarika 300g nyowani.
In the muriwo wakapfuma mumvura Kune zvirimwa senge zucchini, matomatisi, kana howa, kurasikirwa kwakanyanya, kunyangwe zvakaderera:
- Zucchini: 100g mbishi ≈ 70g yakabikwa.
- Tomato: 100g mbishi ≈ 50g yakabikwa (mumasosi kana marefu marefu).
- Howa: 100g mbishi ≈ 50g yakabikwa.
Sezvineiwo, mumachubhu akadai se mbatatisi kana karoti, shanduko dzakanyanya kujeka:
- Mbatata: 100g mbishi ≈ 90g yakabikwa (yakabikwa kana yakabikwa).
- Karoti: 100 g mbishi ≈ 80 g yakabikwa.
Izvi zvinoreva kuti, pakuyera miriwo yakabikwa, iyo Iyo caloric density pa 100g ichave yakati wandei kupfuura muchimiro chakasvibirira, nekuda kwekuti kune mvura shoma uye huwandu hwepamusoro hwekudya muhuremu hwakafanana.
Zvinhu zvinoshandura zvakaenzana zvakabikwa zvakabikwa
Hazvisi zvinhu zvose zvinoenderana nemhando yezvokudya; zvimwewo zvinoita basa. zvinhu zvakasiyana zvine chekuita nekubika nzira. Kuzvinzwisisa kuchakubatsira kududzira zvirinani matafura uye kugadzirisa zvikamu zvine hungwaru.
- Kubika nzira: Kufashaidza, kusvira, kugocha, kugocha, kana kushandisa chibikidzo chembavha zvese zvinoshandura zviri mumvura nenzira dzakasiyana. Semuenzaniso, kufashaidza mbambaira kunobatsira kusveta mvura, ukuwo kugocha nyama patembiricha yakakwira kuchiita kuti irasikirwe nemvura yakawanda.
- Kubika nguva: Kubika kwenguva refu kunotora, kunowedzera kurasikirwa (kana kuwana) kwemvura. Pasta yakanyanyisa inotora mvura yakawanda, uye nyama yakagadzirwa zvakanaka inorasikirwa nehuremu hwakawanda.
- Kupisa: Kubika zvakanyanya kunokurudzira kukurumidza kubuda uye, naizvozvo, a kurasikirwa kukuru.
- Cheka saizi: Zvidimbu zviduku zvine nzvimbo yakazaruka uye zvinogona kurasikirwa kana kuwana mvura nokukurumidza kupfuura zvidimbu zvakakura.
- Mvura yekutanga uye mafuta emukati: Zvikafu zvine mvura zvakanyanya kana zvine mafuta zvakanyanya zvinotaridza shanduko inocherekedza huremu pane chikafu chakaoma.
Kuverengera kunoshanda kwezvikamu uye kutonga kwemacalorie ezuva nezuva
Ese dzidziso iyi inova inobatsira zvechokwadi kana iwe uchiishandisa kuhupenyu hwako hwezuva nezuva. verenga zvikamu, ronga chikafu chako, uye gadzirisa zvinangwa zvako (kungave kurasikirwa nemafuta, kuwana tsandanyama, kana kungochengeta uremu hwako hwazvino).
Kana, semuenzaniso, nyanzvi yezvekudya yako ichikurudzira 100g yemupunga chena wakabikwa sendiro yepadivi, uye iwe unoziva kuti chiyero chinenge chiri 1: 2,5, unogona kuverenga kuti unoda nezve. 40g yemupunga usina kubikwaNenzira iyi, iwe unogona kugara uchiyera iyo mbishi, iyo iri nyore kuimisa, kunyangwe iwe ukazoidya sendiro yakagadzirwa.
Izvi zvinoshandawo kune nyama: kana chirongwa chako chichiti 150g yehuku mbishi zamu uye ukada kuverenga kana yabikwa, uchiziva kuti 100g mbishi inenge 75g yakabikwa, uchaona kuti unoda. inenge 110-115g yehuku yakabikwa mundiro kuti mugozadzisa chikamu.
Kuti zvive zvakanyatsojeka, zvinobatsira zvikuru kuyera zvinhu zvose ne digital scale Pamberi uye mushure mekubika kwemazuva mashoma. Nenzira iyi iwe unogona kugadzira yako yekushandura zvinhu zvichienderana nenzira yako yekubika, poto yako, ovheni yako, uye yako yaunofarira yekubikira nzvimbo.
Kana iwe uchida kuitora imwe nhanho mberi, unogona kusanganisa aya akaenzana nemidziyo yakaita semacalorie kana macro calculator, ayo anobatsira kufungidzira zvaunoda zuva nezuva zvichienderana nemamiriro ako pachako. Nekudaro, kana iwe uri mukati kubata pamuviri, kuyamwisa, kuva nechirwere cheshuga, kusashanda zvakanaka kweitsvo kana kufutisaZvakakosha kushandisa nhungamiro idzi chete sereferensi yakajairika uye nguva dzose bvunzana nenyanzvi yezvehutano kuti munhu agadzirise.
Nhema dzakajairika uye zvikanganiso pakuverenga macalorie muzvokudya zvakabikwa
Paunotanga kudzora macalorie muzvokudya zvakabikwa, zvakajairika kuwira mune akati wandei kusanzwisisanaZvimwe zvingaita sezvisina basa, asi nekufamba kwenguva zvinokanganisa zvakanyanya zvaunodya.
- "Kuenzana kunogara kwakaringana": Chaizvoizvo, mareshiyo atinoshandisa (1:2,5 yemupunga, 1:2,3 yenyemba, zvichingodaro) ifungidziro. Nekuchinja nguva yekubika, rudzi rwechikafu, kana kunyange mhando, nhamba dzinogona kusiyana zvishoma.
- "Huremu nehuremu zvinoshanduka zvakaenzana": Kuyera hakuna kufanana nekuyeresa mumakapu. 100g yemupunga usina kubikwa unogona kutora 125ml, ukuwo mupunga wakabikwa unogona kuzadza 400-425ml. Naizvozvo, kana iwe ukashandura kubva kumakapu kuenda kumagiramu pasina kugadzirisa huwandu, zviri nyore kukanganisa.
- "Kukosha kwekudya pa100g hakuchinji": Kana chikafu chikarasikirwa nemvura, zvinovaka muviri nemakoriyumu zvinova zvakanyanya. Semuenzaniso, 100g yepinashi yakabikwa ine zvakanyanya mavhitamini, zvicherwa, uye makorikori kupfuura 100g yepinashi mbishi, nekuda kwekuti kune yakawanda "isinashi chaiyo" uye ishoma mvura muhuremu humwe ihwohwo.
- "Hazvina basa kuti yakabikwa sei": Frying, kubikira, kana kugocha chikafu chimwe chete hachingochinji uremu hwacho, asiwo yekupedzisira koriori yemukati nekuda kwemafuta akawedzerwa kana mafuta anorasika.
- "Kuverenga macalorie kunosungirwa": Kuchengeta chinyorwa chekudya kwako kunogona kubatsira, asi hazvina kukosha kune wese munhu. Kutarisa pakudya chikafu chemhando yepamusoro muzvikamu zvinonzwisisika uye nemhando yakanaka yatova nhanho hombe yekumberi pasina kuyera kuruma kwese.
Nezvese zvatakaona, zviri pachena kuti kuziva macalorie kubva pakudya kwakabikwa Uye kunzwisisa kuenzana kwavo nehuremu huremu chinhu chine simba chekugadzirisa kudya kwako kune zvinangwa zvako. Kuziva izvo boka rega rega rekudya (michero, miriwo, nyama, hove, zviyo, mafuta, zvihwitsi, kana zvinwiwa) rinopa, uchishandisa matafura ereferenzi, uye kunzwisisa kuti uremu uye simba density inoshanduka sei kana yakabikwa inokubvumira kuronga zvirinani mabikirwo ako, kudzora zvikamu, kudzivirira kushamisika ne-high-calorie chikafu chinokurumidza, uye kuita sarudzo dzakanyanya pamusoro pezvaunoisa mundiro yako pasina kupira chikafu chako.
