Patinoedza kutarisira kudya kwedu, imwe yekutanga misoro ndeyekuziva Mangani macalorie ari mavari? nyemba uye zviyo kuti tinodya mazuva ose. Hazvina kukwana kuziva kuti "vane hutano": kana iwe uchida kugadzirisa kudya kwako kuti uwane tsandanyama, kuderedza uremu, kana kungodya zviri nani, kunzwisisa simba ravo remukati ndiko kwakakosha.
Muchinyorwa chino uchawana a gwara rakazara mune tafura fomati uye tsananguro inoshanda nezvemakoriyori ezviyo zvikuru, hupfu hwavo, zviyo zvemangwanani, mabhawa uye zvinowanzoitika (lentils, chickpeas, bhinzi, pizi, soya, nezvimwewo), pamwe chete neakakosha nuances senge musiyano pakati pese uye yakanatswa, basa refiber kana musanganiswa wemacronutrients.
Sei uchitarisa pane macalories ari mu legumes uye zviyo?
Tisati tasvika pamatafura, zvakakosha kuyeuka kuti Macalorie haasi "vavengi" nekusarudzikaDzinongova chiyero chesimba ratinopihwa nezvokudya. Chakakosha kunaka kwemakoriyumu, kwaanobva (makabhohaidhiretsi, mapuroteni, mafuta), uye kuti anokwana sei pane zvaunoda zvezuva nezuva.
Iwo matatu macronutrients anopa simba ndiwo macarbohydrates uye mapuroteni (4 kcal pagiramu) uye mafuta (9 kcal pagiramu). Doro, kunyange zvazvo isiri "yakakosha" chikafu, inopawo simba ne 7 kcal pagiramu, chinhu chinowanzoregererwa.
Kazhinji, zviyo uye nyemba zvinoratidzwa nekupa yakawanda yakaoma makhahydrates uye yakawanda fiberine huwandu hwakasiyana hweprotein uye, kunze kwezvishoma, mafuta mashoma. Izvi zvinoreva kuti, kunyange zvazvo nhamba yemakoriyumu pa100g ingaita seyakakwirira, tiri kutaura nezvesimba rinouya nemishonga inokosha.
Nutrition label papackage inoramba iripo iyo chaiyo sosi yechigadzirwa chakatiNekudaro, iwo matafura auchaona pazasi ireferensi yakanakisa yekuziva nekungotarisa zvauri kuisa mundiro yako kana ukasarudza rudzi rwezviyo kana legume.
Macalories muzviyo zvezviyo
Zviyo muchimiro chazvo chikuru (zviyo zvese kana zvishoma zvakagadziriswa) zvinozivikanwa kune avo high starch content, yakanaka dose yefiber uye mavhitaminzi eboka Bpamwe nezvimwe zvicherwa. Mukudya kwakadzikama, ivo vanowanzova hwaro hwesimba rezuva nezuva.
Boka iri rinosanganisira zvekudya zvakaita segorosi, mupunga, chibage, bhari, rye, oats, mapfunde, quinoa, uye amaranth, pamwe chete nemasitashi ega ezviyo zvakasiyana-siyana. Yavo caloric kukosha inowanzotenderedza ... 330-410 kcal pa100 magiramu mbishi.
| Zvokudya (100 g) | anenge macalorie |
| Buckwheat | 343 kcal |
| Amaranto | 371 kcal |
| Gorosi | 314 kcal |
| Mupunga (zviyo, zvakasiyana-siyana hazvina kutaurwa) | 387 kcal |
| Mupunga muchena (general cereal table) | 354 kcal |
| Brown mupunga (general table yezviyo) | 350-376 macalorie |
| Mupunga wemangwanani | 389 kcal |
| Zviyo zvose oats | 367-401 macalorie |
| Bhari | 323-373 macalorie |
| Rye | 350-408 macalorie |
| Mwanakomana | 345 kcal |
| Miso (yakaviriswa kubva kune soya uye zviyo) | 209 kcal |
| Quinoa | 306 kcal |
| Flaxseed (linseed/linseed) | 567 kcal |
| Gorosi semolina (zviyo zvakanatswa) | 350-368 macalorie |
Sezvaunogona kuona, kune zvakasiyana-siyana zvehutsika, asi zvose zvinowira mukati mehuwandu hwe 300-400 kcal pa100 g, kunze kweflaxseed, iyo inosimudzirwa nemupiro wayo wemafuta ane hutano (ndicho chikafu chakapfuma kwazvo mu omega-3) uye naizvozvo ine inenge 567 kcal.
Mhosva yakapesana ingava iyo yemiso, iyo, kuva a chigadzirwa chakaviriswa chakagadzirwa kubva kune soya uye zviyo Uye kunyange zvazvo iine chikamu chikuru chemvura muzvinyorwa zvakagadzirira-kushandisa, ine zvakajeka zvishoma zvekoriori, kunyange zvazvo inopa mapuroteni uye mamwe maitiro anonakidza.
Caloric misiyano pakati pezviyo zvizere uye dzakanatswa zviyo
Imwe yemibvunzo inowanzoitika ndeyekuti Yese zviyo zvezviyo zvine macalorie mashoma pane zvakanatswa zviyo zvezviyo.Mhinduro, kana tikatarisa matafura epamutemo, ndeyekuti musiyano mu kilocalories unowanzo diki, asi uripo.
Kunatsa zviyo kunobvisa bran uye, kazhinji, chikamu chejemusi. Izvo chaizvo mubran iyi umo kudya kunoiswa. zvakawanda zvefiber, mavitamini uye zvicherwaNekubvisa zvikamu izvi, iyo fiber yemukati inoderera, iyo caloric density pagiramu inogona kuwedzera zvishoma, uye pamusoro pezvose, kukosha kwekudya kunorasika.
| Zvokudya (100 g) | anenge macalorie |
| Mucheka muchena | 387 kcal |
| Brown mupunga | 376 kcal |
Mumuenzaniso wemupunga, zvinogona kuonekwa kuti integral inopa simba shoma shomaAsi, kunze kwehuwandu hwemakoriyumu, simba rayo riri muchokwadi chekuti inopa yakawanda fiber uye yakanyanya kuwanda kweprotein uye micronutrients pane yayo yakanatswa vhezheni.
Iyi pateni inodzokororwa mune zvimwe zviyo: chingwa chakazara chinopesana nechingwa chichena, pasta yakazara neyakajairwa semolina pasta, nezvimwe. Wholemeal bread kazhinji kashoma shoma caloric uye zvakawanda zvinovaka muviri.Nokudaro, kana chinangwa chako chiri chekuchengetedza hutano hwako munguva refu, ndiyo inonyanya kukurudzirwa sarudzo.
Macalories mukudya kwemangwanani
Zviyo zvemangwanani zvava a chigadzirwa chekushandisa zuva nezuva nevakuru nevanaUye apa ndipo pazvinenge zvakakosha kuti unyatso ongorora mabhii. Kunyange chigadziko chacho chiri cereal, kazhinji vanouya neshuga yakawedzerwa, huchi, chokoreti, kana mafuta.
Iyo yepamutemo Spanish dhatabhesi (BEDCA) inounganidza angangoita mavhareji emhando dzakasiyana dzekutengesa, uye kazhinji iyo caloric kukosha iri pakati. 356 uye zvishoma kudarika 410 kcal pa100 g, nekusiyana-siyana zvichienderana nekuwedzera.
| Zviyo zvemangwanani (100 g) | anenge macalorie |
| Gorosi uye chokoreti base zviyo | 385 kcal |
| Mupunga uye chokoreti base zviyo | 388 kcal |
| Mupunga nehuchi hwaro hwezviyo | 385 kcal |
| Base cereals: mupunga, gorosi uye michero | 356 kcal |
| Chibage nehuchi hwaro hwezviyo | 394 kcal |
| Base cereals: chibage uye gorosi | 381 kcal |
| Base cereals: chibage, gorosi uye oats | 416 kcal |
| Zviyo zvinobva pazviyo zvinotapira | 385 kcal |
| Base cereals: gorosi uye mupunga | 380 kcal |
| Zviyo zvine gorosi uye michero | 367 kcal |
| Base cereals: gorosi uye uchi | 397 kcal |
| Base cereals: gorosi, oats, chibage uye uchi | 398 kcal |
| Base cereals: gorosi, oats, chibage, uchi uye nzungu | 393 kcal |
Kana ukateerera, Zviyo zvinosanganisira michero kazhinji zvine simba shoma shomaNepo izvo zvine huchi kana chokoreti zvinowanzove zvakati wandei mumakoriyumu, kunyanya nekuda kweshuga yakawedzerwa uye, mune dzimwe nguva, mafuta ari mutoppings.
Mukati meboka iri, chinhu chine mufungo kuita ndechokusarudza zviyo zvine runyorwa rupfupi rwezvekudya, nehupamhi hwezviyo uye pasina shuga yakawedzerwa yakawanda, kana shanduro dzine michero yakaomeswa pasina shuga yakawedzerwa.
Hupfu hwezviyo uye yavo caloric content
Hupfu hwezviyo hunoshandiswa pachingwa, zviyo, pasta, uye zvinokora, saka zvakakosha kuti urambe uchifunga izvozvo. Ndeapi macalorie avanopa pa100 gramu?nekuti zviri nyore kuita zvakawandisa kana tichibika "neziso".
Mumusika tinowana zvese zvehupfu uye zvakanatswa, uye zvakare hupfu hunowanwa kubva mumbesa kana nzungu (zvakadai sechickpea kana chestnut), kunyange muchikamu chino tichatarisa kune izvo zvakagadzirwa kubva kumhando yezviyo.
| Hupfu hwezviyo (100 g) | anenge macalorie |
| Oatmeal | 353 kcal |
| Bhari yeupfu | 361 kcal |
| Rye hupfu | 359 kcal |
| Pakudya | 326-349 macalorie |
| Hupfu hwegorosi (yakacheneswa) | 333-353 macalorie |
| Hupfu hwegorosi | 322-340 macalorie |
Sezvakaita zviyo, Hupfu hwehupfu hunowanzo ratidza kudzikiswa kudiki kwemakori. ichienzaniswa neyakacheneswa, asi iyo chaiyo inobatsira iri mufiber, iyo inobatsira kuchengetedza satiety uye kugadzirisa intestinal kufambisa.
Mukuwedzera, gadziriro dzakawanda dzeupfu dzinosanganisira mashuga, mafuta uye mamwe macalorie ingredients (bhotela, mafuta, cheeses, nezvimwewo), izvo zvinowedzera kuwedzera simba rekukosha kwechigadzirwa chekupedzisira chichienzaniswa neupfu pachayo.
Cereal bars: yakawanda yakagadziriswa, yakawanda macalorie
Mabhawa ezviyo anotengeswa se "utano" snack, asi kazhinji ultra-processed foods uye mavara avo ekudya anowanzoratidza simba repamusoro pane zviyo zvavanogadzirwa nazvo. Izvi zvinodaro nekuti, kuvasunga uye kuvapa kunaka, vanowedzerwa shuga, manyuchi, mafuta kana chokoreti.
Paavhareji, mabhawa ezviyo anowira mukati mechikamu chakafanana kana chakakwira zvishoma pane zviyo zvemangwanani, nemupiro unogona kudarika... 430 kcal pa100 magiramu mune mamwe marudzi.
| Cereal bar (100 g) | anenge macalorie |
| Chocolate cereal bar | 397 kcal |
| Cereal bar ine michero | 395 kcal |
| Chibage negorosi | 431 kcal |
| Gorosi uye chokoreti bar | 437 kcal |
Mune mamwe mazwi, kunyangwe base iri cereal, Hazvikurudzirwi kuenzanisa bhari nendiro yeoat kana mupunga wakasvibaZvekushandisa pano neapo zvakanaka, asi kana uchitsvaga sarudzo dzine hutano chaihwo hwehupenyu hwemazuva ese, zviri nani kuenda kuzere zviyo kana misanganiswa yekumba yemaflakes nemichero nenzungu pasina shuga yakawedzerwa.
Legumes: macalorie, fiber uye chirimwa mapuroteni
Legumes (lentils, chickpeas, bhinzi, pizi dzakaomeswa, soya beans, nezvimwewo) zvinozivikanwa pakupa yakaoma makabhohaidhiretsi, yakakura yakawanda yemapuroteni ezvirimwa, uye yakawanda fiberPanyaya yesimba, kukosha kwayo pa100g mbishi inofananidzwa neyezviyo zvakawanda.
Zvinoenderana nematafura ekuumbwa anoshandiswa mumishumo pamusoro pekudya uye hutano hwema legumes, avhareji kukosha kweboka kwakatenderedza. 350-380 kcal pa100 g yechigadzirwa chakaoma, nekusiyana-siyana zvichienderana nemhando uye mafuta emukati.
| Legume (100 g, mbishi kana yakaoma) | anenge macalorie |
| Chickpeas, yakaomeswa (tafura yekutanga) | 361 kcal |
| Bhinzi, mhodzi yakaomeswa | 322-337 macalorie |
| Mhodzi, mhodzi yose yakaomeswa | 350 kcal |
| Yese, mbishi yakaomeswa peas | 304 kcal |
| Split, mbishi akaomeswa peas | 311 kcal |
| Soya bhinzi, mhodzi dzakaoma dzakakura | 356-368 macalorie |
| Nzungu mbishi dzine ganda | 576 kcal |
| Bhinzi nhema dzakaomeswa | 306 kcal |
| Diki Tsvuku dzakaomeswa bhinzi | 336 kcal |
| Yakaomeswa Great Northern Beans | 326 kcal |
| Bhinzi, generic mhodzi yakaomeswa | 290-336 macalorie |
Kana maruva aya akabikwa mumvura, hunyoro hwawo hunowedzera uye, nekudaro, macalorie ayo pa100g vanodonha zvakanyanyaSemuenzaniso, pizi dzakabikwa dzakabikwa dzine 129 kcal pa100 g, uye chickpeas dzakabikwa dzine 120-130 kcal pa100 g.
Kuwedzera kune data resimba, matafura anoratidza kuti akawanda maremu ane zvinopfuura 20% mapuroteni muhuremu hwakaoma, pamwe nepamusoro pepamusoro musoya beans, uye huwandu hukuru hwefiber yekudya, izvo zvinovaita mubatanidzwa mukuru wekuvandudza hutano hwekudya.
Legumes, zviyo uye kudya fiber
Kana chinangwa chako chiri chekuwedzera fiber kudya kwako, nyemba uye zviyo zvose zviri zviviri zvezvakanakisisa zvingasarudzwa. zvinhu zvakanakisa pamunwe wakoPamwe nemichero, miriwo, nzungu uye mhodzi, zvinokutendera kuti usvike kurudziro yezuva nezuva pasina kuomesesa kwakawanda.
Mirayiridzo yekudya yeUS, semuenzaniso, inokurudzira chinangwa che 14 magiramu efiber pa1.000 kcal inopedzwa zuva nezuva nevanhu kubva pamakore maviri, uye anenge 19 g pazuva kuvana kubva pamwedzi 12 kusvika 23. Yakashandurwa kune nhungamiro ye2.000 kcal, tinenge tichitaura nezve 28 g ye fiber zuva rega rega.
Kuita izvi pasina kuona shanduko yakawandisa, zvakanakisa zvishoma nezvishoma kuwedzera huwandu hwefiber kwemavhiki akati wandei uye kuperekedza maitiro neakanaka hydration, sezvo mamwe marudzi efiber anotora mvura muura uye anogona kukonzera gasi kana kusagadzikana kana yakawedzera kamwe kamwe.
Dietary fiber tables inoratidza kuti, semuenzaniso, kushumirwa kwelentil yakabikwa (1 kapu) Inopa yakatenderedza 15,5g yefayibha, uye kapu yebhinzi nhema yakabikwa inenge 15g, nhamba dzakanyanya kana isu tichifunga nezvesese chinangwa chezuva nezuva.
Chimwe chinhu chakafanana chinoitika kune dzimwe tsanga dzakakwana: kapu ye yakabikwa whole wheat spaghetti kana pearl bhari inogona kupa inenge 6g yefiber, uye kapu yeoat yakabikwa inenge 4g, iyo yakawedzerwa kune maruva nemichero inoita kuti zvive nyore zvikuru kusangana nemazano.
Mienzaniso yezvikafu zvakapfuma-fiber kubva muzviyo uye nyemba
Kuti uise izvi mukuita, zvinobatsira chaizvo kutarisa zviyero zvezvikamu uye kuona kuti yakawanda sei fiber zvimwe zvekudya zvezuva nezuva zvinopa. Vakawanda vavo vanobatana chiyero chepakati chekoriori ine yakakura satiating maitiro kuvonga kune fiber.
Mukati meboka rezviyo uye zvinobva pazviri, tinowana akati wandei mienzaniso inobatsira kana uchida. kusimbisa kudya kwefiber pasina kuwedzera mafuta ekudya zvakanyanya:
| Zviyo kana zviyo (chikamu chakabikwa) | Kushumira saizi | Inenge fiber |
| Spaghetti yose yegorosi | 1 kapu (151 g) | 6 d |
| Yakabikwa pearl bhari | 1 kapu (157 g) | 6 d |
| quinoa yakabikwa | 1 kapu (185 g) | 5 d |
| Yakabikwa pakarepo oats | 1 kapu (234 g) | 4 d |
| Mupunga wakabikwa brown | 1 kapu (195 g) | 3,5 d |
| Chingwa chegorosi rose | 1 chidimbu (32 g) | 2 d |
| Rye chingwa | 1 chidimbu (32 g) | 2 d |
Nezve nyemba, nzungu uye mhodzi, iyo data iri kutonyanya kushamisa: kapu yepizi yakapatsanurwa kana mbambaira yakabikwa Inopa 15-16 g yefiber, uye chete 28 g yembeu dzechia dzinowedzera kusvika ku10 g yefiber, izvo zvinoita kuti inakidze zvakanyanya kupfumisa yoghurts, smoothies kana saladi.
Mukuwedzera, zvizhinji zvezvikafu izvi hazvisi kungomira mufiber chete, asiwo zvinopa mapuroteni, zvicherwa zvakaita se magnesium kana potassium uye mafuta asina kusimba munyaya yenzungu nemhodzi, zvichiita kuti zvive zvakakwana zvakakwana mukudya.
Maitiro ekududzira macalorie ari muzviyo uye nyemba zvichienderana nechinangwa chako
Neruzivo urwu rwese patafura, mubvunzo mukuru ndewekuti ungashandise sei muhupenyu hwezuva nezuva gadzirisa kudya kune zvinangwa zvako pachakoKuda kuwedzera huremu uye huremu hwemhasuru hazvina kufanana nekuda kucheka mafuta emuviri, uye izvo zvinosarudza zvese huwandu uye rudzi rwezviyo uye legume yaunoda kuisa pamberi.
Kana iwe uri kutsvaga kuwedzera uremu nenzira ine hutano, unogona kuvimba nayo zviyo izvo zvakati wedzerei mumakoriyori uye denser (oats, wholegrain muesli, chingwa chakazara zviyo, quinoa) yakasanganiswa neregumes, nzungu uye mamwe mafuta emuorivhi, kuwana dhishi rine simba uye rinovaka muviri pasina kushandisa chikafu chekupedzisira-chakagadzirwa.
Kune rumwe rutivi, kana chinangwa chako chiri kurasikirwa nemafuta, iwe unoda kuisa pfungwa pa zviyo zvakakwana muzviyero zviri pakati nepakatiKupa huremu hunokosha kune mapeji akabikwa (ayo, pa100g kamwe chete ahydrated, ane macalorie mashoma kupfuura akaoma), miriwo uye zvinyorwa zveprotein yakaonda, nokudaro kuchengetedza satiety yakanaka neine musoro calorie control.
Kuverenga macalorie kana macros anogona kuve zano rinobatsira, asi hazvisi zvekumanikidza. Vanhu vazhinji vanowana mhedzisiro nekusaverenga macalorie kana macros. kukoshesa zvokudya zvishoma zvakagayiwa (zviyo zvose, nyemba, michero, miriwo, mapuroteni emhando, mafuta ane utano) uye kuderedza zvigadzirwa zvakakwirira mushuga nemafuta akaipa.
Chero zvazvingaitika, kuziva kuti ndeapi simba iro maruva akasiyana uye zviyo zvaunoshandisa zuva nezuva zvinopa zvinokutendera iwe kunyatsogadzirisa zvikamu zviri nani uye sarudza noungwaru pakati pezvisarudzo zvakada kufanana, zvakadai semupunga webrown uchipikisa mupunga muchena kana kuti legume saladhi neshuga cereal bar.
Iwo macalorie uye matafura efiber ezviyo nema legumes anoratidza kuti tiri kutaura nezvechikafu chine simba repakati nepakati pa100g mbishi, asi kuti izvi zvinova zvine mwero kana zvabikwa, uchipawo. yakaoma makhahydrates, fiber, mapuroteni emiriwo uye zvakakosha micronutrientsKana ukazvisanganisa nemichero, miriwo, mapuroteni akaonda uye mafuta ane hutano, wakanyatsogadzirisa hwaro hwekudya kwakaringana, ingave chinangwa chako chiri chekutarisira hutano hwako kana kugadzirisa huremu hwemuviri wako.
