Kudzora zvatinodya zvinopfuura kuverenga mahwendefa uye zvikamu: ndezvekunzwisisa kuti yakawanda sei Zvokudya zvinopa simba rei? izvo zvatinosarudza zuva rega rega uye kuti zvinokwana sei muzvinangwa zvedu, kungave kuderera uremu, kuwana tsandanyama, kana kungochengeta hutano hwedu, uye izvo zvavanoita. kupatsanurwa kwezvokudyaChati yakanaka yekoriori yechikafu yakafanana nemepu: inokuzivisa iwe kwauri uye kwauri kuenda nekudya kwako.
Kunyangwe isu tinowanzo funga nezve nhamba pachiyero, kiyi iri mukubatanidzwa kwe huwandu, mhando uye mhando yemakoriyoriMuchikamu chino iwe uchawana gwara rakakwana rine machati ekoriori neboka rekudya (michero, miriwo, nyama, hove, zviyo, zvihwitsi, zvinwiwa, nezvimwewo), tsananguro dzakajeka dzekuti koriori chii, chii macronutrients, uye mashandisiro aungaita ruzivo urwu rwese kuronga zvirinani kudya kwako kwezuva nezuva.
Chii macalorie ezvekudya chaizvo?
Usati watanga kuverenga chikafu chekoriori chati sekunge yaive runyorwa rusingaperi, zvakakosha kuti unzwisise zviri kuyerwa kana tichitaura nezvazvo. kilocalories muzvokudya uye zvinwiwaNehunyanzvi, koriori isimba rinodiwa kusimudza tembiricha yegiramu remvura nedhigirii rimwe chete, asi mukudya izvo zvatinoshandisa zuva nezuva ma kilocalories (kcal), kunyangwe anenge munhu wese anongozviti "makoriori".
Paunodya, muviri wako unomedura zvokudya, wochigadzira, uye unowana simba kubva machiri. simba raunoda kuti urarame uye ufambeChikamu chesimba iroro chinoshandiswa pakarepo (kuchengeta mwoyo wako uchirova, uropi hwako huchishanda, kufema, kufamba, kurovedza muviri ...) uye mamwe ose anochengetwa semafuta emuviri kuti ashandiswe gare gare. Kana izvo "gare gare" zvisingambouyi nekuti iwe unorarama hupenyu hwekugara, iwo mafuta anounganidza uye anoguma ave kupa ku ... kuwandisa uye kufutisa.
Pamavara mazhinji nematafura, uchaona kuti ruzivo rwunopihwa pamagiramu zana kana 100 milliliters, uye dzimwe nguva zvakare pakushumira. Izvi zvinoreva kuti kana tichiti chikafu chine, semuenzaniso, 350 macalorie pa100 g, isu tiri kutaura nezvazvo. 350 kilocalories yesimba rinowanikwa nokuda kwomuviri wako. Mune mazwi anoshanda, kana iwe uchiverenga macalorie mukudya iwe uri kuwedzera ma kilocalories.
Zvakakosha kunzwisisa kuti macalorie haisi nzira yekuyera vhoriyamu kana huwandu hwemuviri. 100 kcal kubva muchokoti cream Chipunu chimwe chete chinogona kunge chine chikafu chakawanda, nepo 100 kcal yemiriwo inogona kuenzana nemakapu akawanda akazara. Ndosaka madhishi maviri ane nhamba yakafanana yemakoriyumu anogona kutaridzika zvakasiyana zvakanyanya pandiro uye nekukugutsa iwe nenzira dzakasiyana.
Macronutrients, doro, uye uko macalorie anobva kupi
Macalorie ari muzvikafu zvakawanda anobva mumapoka matatu makuru: macronutrients (macarbohydrates, mapuroteni nemafuta)Imwe neimwe inopa huwandu hwakasiyana hwesimba pagiramu, uye iko kusanganiswa kwezvose izvo zvinosarudza iyo yakazara caloric kukosha kwechikafu.
Kazhinji, kugoverwa kwesimba kwema macronutrients kunotevera: Carbohydrates: 4 kcal pagiramu; Mapuroteni: 4 kcal pagiramu; Mafuta: 9 kcal pagiramuMukuwedzera, doro inyaya inokosha: haisi chinhu chinokosha chekudya, asi inopawo simba, kunyanya nezve 7 kcal pagiramu, iyo inowedzerwa kuhuwandu.
Zvakakosha kuchengeta mupfungwa kuti zvokudya zvishomanana "zvakachena" zveimwe macronutrient. Nepo zvimwe zvinhu zvichiswedera pedyo (somuenzaniso, mafuta anenge akazara mafuta, uye shuga inenge yakazara makabhohaidhiretsi), zvizhinji zvine musanganiswa we macarbohydrates, mapuroteni uye lipids muzvikamu zvakasiyanaMusanganiswa iwoyo, pamwe chete nehuwandu hwemvura uye fiber, ndizvo zvinoita kuti zvikafu zviviri zvine nhamba imwechete yekoriori zvakanyanya kana zvishoma zvinogutsa uye zvakanyanya kana zvishoma zvinonakidza kubva pane zvinovaka muviri maonero.
ari micronutrients (mavitamini nemaminerari) Ivo varipowo mukudya, asi havapi macalorie. Kunyange zvakadaro, dzakakosha pautano nokuti dzinotora chikamu mumazana emaitiro emuviri. Naizvozvo, kana uchitarisa pane calorie chati, hazvina kukwana kungotarisa pane nhamba: iwe unofanirwawo kufunga nezvehuwandu hwekudyara, ndiko kuti, mangani emhando yekudya kunopihwa nekoriori yega yega uye sei. kuwana mavhitamini uye zvicherwa zvezuva nezuva.
Nzira yekududzira sei chikafu chekoriori chati
Huwandu hushoma hwesimba hunodiwa nemuviri wako kuita mabasa awo akakosha (kufema, kupomba ropa, kuchengetedza tembiricha, nezvimwewo) inodaidzwa. basal metabolic rate (BMR kana BMR)Kukosha uku ndiko kutanga kwekuona kuti mangani macalorie aunogona kudya zuva rega rega pasina kuwedzera kana kuderedza uremu. Iwe zvino unofanirwa kuwedzera mumakoriyori aunodya kubva mukusimbisa muviri (basa, mitambo, kuenda, basa repamba, nezvimwewo). Kuti unzwisise zvirinani maitiro ayo, bvunza [link/reference]. kuti metabolism inokanganisa sei.
Ndiani anotakura a hupenyu hunoshanda zvikuru Mumwe munhu anodzidzira nesimba, anofamba zvakanyanya, kana ane basa rinonetsa muviri achada zvakanyanya macalorie akawanda kupfuura munhu anoswera akagara kana kufamba kwese kwese nemota. Naizvozvo, iyo yakafanana calorie chati inoshandiswa zvakasiyana zvichienderana nechinangwa: kumumhanyi, zvinogona kuvabatsira kuwana zvimwe zvekudya zvine simba, nepo mumwe munhu ari kuedza kurasikirwa nemafuta emuviri achaisa pamberi ... kuzadza uye pasi-calori kudya.
Imwe pfungwa inokosha ndeyekusiyanisa pakati pekoriori density uye hutano hwehutano. Kune zvokudya zvinopa macalorie akawanda asi zvinopa zvokudya zvishoma zvinokosha: izvi zvinonzi zvokudya zvine macalorie akawanda. macalorie asina chinhuzvakajairika zvemaindasitiri epastry, zvinwiwa zvine shuga, ultra-processed foods kana mamwe madoro. Zvigadzirwa izvi zvinofanirwa kudyiwa pano neapo kana, kana zvichibvira, kudzivirirwa zvachose.
A simple trick paunenge uchitenga ndeyekudzikamisa kuongorora runyoro rwezvinosanganiswa uye ruzivo rwekudya Tarisa zvaunoisa mungoro yako yekutenga. Kana zvikafu zvinozivikanwa zvakanyanya (mupunga, oats, matomatisi, huku, mafuta omuorivhi, nyemba…) uye rondedzero ipfupi, uri munzira chaiyo. Kana, kune rumwe rutivi, kune akawanda akaomarara mazita emakemikari, artificial flavour, flavour enhancers, uye runyorwa rurefu rwezvinowedzerwa, ungangove uri kutarisa chigadzirwa chekupedzisira-chakagadzirwa chausingafanire kunyanyisa.
Usati waenda kuchitoro, zvakakosha kunyora pasi a runyoro rwezvokudya zvine utano kuti iwe unofarira kusanganisira (michero, miriwo, zviyo zvakakwana, nyemba, nyama yakaonda nehove, zvigadzirwa zvemukaka zvakaderera-mafuta, nzungu ...) uye ipapo shandisa calorie chati kuti uenzanise zvingasarudzwa: izvo zvibereko zvinopa mashoma makorikori, izvo zviyo zvinowedzera kuzadza, kana iwe uchinyanya kufarira ndiro yehove kupfuura nyama yemombe, nezvimwewo.
Calorie charts yemichero nenzungu
Zvibereko kazhinji zvakaderera mumakoriori uye zvakapfuma mumvura, fiber, mavhitaminzi, uye antioxidants, nepo nzungu dziri zvokudya zvine simba zvikuru asiwo zvinovaka muviri zvikuruPazasi pane tafura ine makorikori pa100 magiramu emhando dzakasiyana dzemichero mitsva, michero yakaomeswa, uye nzungu. Zvinobatsirawo kuziva kusiyana kwemichero nemiriwo kusarudza zviri nani.
Zvibereko (kcal pa100 g)
| Blueberries | 41 kcal |
| Khaki | 64 kcal |
| Cherry | 47 kcal |
| Cherimoya | 78 kcal |
| Plum | 44 kcal |
| Plum yakaomeswa | 290 kcal |
| Coco | 646 kcal |
| Zuva | 279 kcal |
| Dried date | 306 kcal |
| Rasiperi | 40 kcal |
| Strawberries | 36 kcal |
| Granada | 65 kcal |
| Currant | 37 kcal |
| Maonde | 80 kcal |
| Maonde akaomeswa | 275 kcal |
| kiwi | 51 kcal |
| Ndimu | 39 kcal |
| Tangerine | 40 kcal |
| Mango | 57 kcal |
| Apple | 52 kcal |
| Meloni | 31 kcal |
| Mora | 37 kcal |
| Orange | 44 kcal |
| Nectarine | 64 kcal |
| Loquats | 97 kcal |
| papaya | 45 kcal |
| Pera | 61 kcal |
| Pineapple | 51 kcal |
| Pineapple mune manyuchi | 84 kcal |
| Banana | 90 kcal |
| Grapefruit | 30 kcal |
| SandÃa | 30 kcal |
| Mazambiringa | 81 kcal |
| Raisin | 324 kcal |
| Muto wemuchero | 45 kcal |
| Orange muto | 42 kcal |
Sezvauri kuona, michero mitsva yakawanda inotenderera 30-60 kcal pa100 gIzvi zvinovaita sarudzo yakanaka yezvikafu, zvemangwanani, kana zvinwiwa zvakareruka. Kusiyana neizvi, michero yakaomeswa nekokonati zvakanyanya simba-dense: kubvisa mvura kunowedzera zvakanyanya macalorie uye shuga pa100 gramu.
Nzungu (kcal pa100 g)
| Maamondi | 620 kcal |
| Hazelnuts | 675 kcal |
| Chestnuts | 199 kcal |
| Nzungu | 560 kcal |
| Walnuts | 660 kcal |
| Mapapiro | 660 kcal |
| Pistachio | 581 kcal |
Nzungu dzakakwirira kwazvo mumakoriyori, asi iwo zvakare akanakisa sosi ye mafuta ane hutano, mapuroteni, fiber, uye zvicherwaIwo akanakira kuwedzera simba rekudya muhuremu hwekudya kana yevatambi, nguva dzose kudzora huwandu nekuti diki diki rinotowedzera kusvika kune akawanda macalorie.
Zvigadzirwa zvemukaka uye zvinobva: akajairika macalorie
Zvigadzirwa zvemukaka zvinopa mapuroteni akanaka, calcium, uye, zvichienderana nerudzi, huwandu hwakasiyana hwe mafuta uye shuga (lactose)Tafura iri pazasi inoratidza macalorie pa100 magiramu ezvakasiyana zvigadzirwa zvemukaka, madhiri, uye chizi.
| Curd | 92 kcal |
| Zai flan | 126 kcal |
| Vanilla flan | 102 kcal |
| Dairy ice creams | 167 kcal |
| Mukaka wakanyungudutswa unotapira | 350 kcal |
| Mukaka wakakonywa usina shuga | 160 kcal |
| Mukaka wembudzi | 72 kcal |
| Mukaka wemakwai | 96 kcal |
| Mukaka wakawanda | 36 kcal |
| Skimmed mukaka upfu | 373 kcal |
| Upfu hwemukaka wose | 500 kcal |
| Mukaka wese | 68 kcal |
| Semi-skimmed mukaka | 49 kcal |
| Furo | 177 kcal |
| Cream kana mukaka cream | 298 kcal |
| Skimmed white cheese | 70 kcal |
| Brie | 263 kcal |
| Camembert | 312 kcal |
| Cheddar chizi | 381 kcal |
| Kirimu chizi | 245 kcal |
| Bhora chizi | 349 kcal |
| Burgos cheese | 174 kcal |
| Queso de oveja | 245 kcal |
| Edam | 306 kcal |
| Emmental cheese | 415 kcal |
| Inopararira yakagadzirwa cheese | 285 kcal |
| Gruyere cheese | 391 kcal |
| Queso manchego | 376 kcal |
| Mozzarella chizi | 245 kcal |
| Parmesan | 393 kcal |
| ricotta cheese | 400 kcal |
| Roquefort cheese | 405 kcal |
| Curd | 96 kcal |
| Nonfat yogati | 45 kcal |
| Mafuta-isina yogurt nemichero | 82 kcal |
| Yogurt yakafumiswa nekrimu | 65 kcal |
| Yoga yogati | 62 kcal |
| Natural yoghurt nemichero | 100 kcal |
Kana uri kuona uremu hwako, unogona kufarira kuisa pamberi skimmed kana yakaderera-mafuta emukaka zvigadzirwa (mukaka wakanyungudutswa, yoghurt yakapfava, chizi nyoro) uye siya chizi dzakapora, kirimu nemukaka wakapfupikiswa kuitira zviitiko zvakakosha, sezvavanoisa macalorie akawanda muvhoriyamu diki.
Nyama, mutambo uye masoseji: macalorie uye marudzi
Nyama ndiyo yakakosha sosi yemapuroteni nesimbi, asi yavo mafuta uye calorie zvemukati zvinosiyana zvakanyanya Izvo zvinoenderana nekucheka, mhuka, uye nzira yekugadzirira. Pazasi pane tafura ine macalorie pa100 magiramu enyama nyowani, offal, uye masoseji.
| Bacon (kusvuta pancetta) | 665 kcal |
| Soseji yakabikwa | 390 kcal |
| Butifarra, soseji nyowani | 326 kcal |
| Kid | 127 kcal |
| Nguruve, chop | 330 kcal |
| Nguruve, chiropa | 153 kcal |
| Nguruve, chiuno | 208 kcal |
| Nguruve mbichana | 601 kcal |
| Sausage | 468 kcal |
| Deer | 120 kcal |
| Zvihuta uye partridge | 114 kcal |
| Tsuro, tsuro | 162 kcal |
| Gwayana rinoyamwa | 105 kcal |
| Gumbo regwayana | 98 kcal |
| Gwayana, mbabvu | 215 kcal |
| Gwayana, chiropa | 132 kcal |
| Pheasant | 144 kcal |
| Foie gras | 518 kcal |
| Gallina | 369 kcal |
| Hamburger | 230 kcal |
| Nguruve yemusango | 107 kcal |
| Hamu | 380 kcal |
| Hamu yakabikwa | 126 kcal |
| Prosciutto | 296 kcal |
| York ham | 289 kcal |
| Mhou rurimi | 191 kcal |
| Nguruve chiuno | 380 kcal |
| Mortadella | 265 kcal |
| repe | 200 kcal |
| Turkey, chidya | 186 kcal |
| Turkey, mazamu | 134 kcal |
| Partridge | 120 kcal |
| Tsoka dzenguruve | 290 kcal |
| Huku, chiropa | 129 kcal |
| Chidya chehuku | 186 kcal |
| Huku (zamu) | 134 kcal |
| Salami | 325 kcal |
| Salchicha Frankfurt | 315 kcal |
| Sausage | 294 kcal |
| Vevha | 181 kcal |
| Veal, cheka | 168 kcal |
| Mhou, chiropa | 140 kcal |
| Mhuru, rurimi | 207 kcal |
| Veal, itsvo | 86 kcal |
| Veal, pfungwa | 125 kcal |
| Veal, sirloin | 290 kcal |
| Chidimbu chemombe yakagochwa | 401 kcal |
| Guts | 100 kcal |
| Nyama yemombe, chiropa | 129 kcal |
Kana chinangwa chako chiri chekugadzirisa kudya kwako, kazhinji ipfungwa yakanaka kuisa mberi kuonda kucheka zvakadai sehuku kana turkey zamu, tsuro, zvimwe zvikamu zvenyama yemombe yakaonda kana nyama yemhuka, uye kuchengetedza bhekoni, masoseji ane mafuta, foie gras uye mbabvu zvezviitiko zvakakosha, sezvo zvine macalorie akawanda nemafuta akazara.
Hove, hove dzegungwa uye shellfish: sarudzo dzakareruka uye dzine hutano
Hove inzira yakanaka yekuwana nayo mapuroteni emhando yepamusoro uye mafuta ane hutano (munyaya yehove dzine mafuta), ine mwero calorie yemukati mune dzakawanda zviitiko. Shellfish uye crustaceans, kune rumwe rutivi, kazhinji dzine macalorie mashoma asi dzakapfuma kwazvo mumaminerari.
| Kupomba | 50 kcal |
| Anchovies | 175 kcal |
| eels | 200 kcal |
| Canned tuna mumafuta emichero | 280 kcal |
| Canned tuna mumvura | 127 kcal |
| Fresh tuna | 225 kcal |
| Fresh cod | 74 kcal |
| Dried cod | 322 kcal |
| Gungwa bream | 118 kcal |
| Mackerel | 153 kcal |
| Squid | 82 kcal |
| Crab | 85 kcal |
| caviar | 233 kcal |
| Conger | 112 kcal |
| Ndarama | 80 kcal |
| Gallo | 73 kcal |
| Nguruve | 96 kcal |
| Mhashu | 67 kcal |
| Shrimp | 96 kcal |
| Sole | 73 kcal |
| Bass | 118 kcal |
| Lucio | 81 kcal |
| Mussel | 74 kcal |
| Hake | 86 kcal |
| Mere | 118 kcal |
| Oysters | 80 kcal |
| Silverside | 87 kcal |
| Swordfish | 109 kcal |
| Pulpo | 57 kcal |
| Turbot | 81 kcal |
| Salimoni | 172 kcal |
| Salmoni yakasvuta | 154 kcal |
| Tsvuku mullet | 97 kcal |
| Maketeni sardines mumafuta emichero | 192 kcal |
| Sardines | 151 kcal |
| Trout | 94 kcal |
Hove chena zhinji (hake, John Dory, sole, fresh cod) ndizvo yakaderera zvikuru mumafuta uye macalorieNepo hove dzine mafuta (salmon, mackerel, sardines) inopa simba rakawanda asiwo inobatsira omega-3 mafuta. Hove dzemumagaba mumafuta dzinowedzera mamwe macalorie kana achienzaniswa neakazara mumvura.
Zviyo, nyemba uye zvingwa: iyo simba base
Zviyo uye zvinobva pazviri, pamwe nembesa, ndiyo yakakosha sosi yemacarbohydrates akaomarara, faibha, uye, kana iri mhunga, mhando yeprotein yemitiHeino tafura yemakoriyumu pa100 magiramu ezviyo zvakanyanya uye zviyo, uye usakanganwa kutarisa mabhenefiti eoats mukati meboka iri.
Zviyo uye zvinobva (kcal pa100 g)
| Mucheka muchena | 354 kcal |
| Brown mupunga | 350 kcal |
| Avena | 367 kcal |
| Bhari | 373 kcal |
| Rye | 350 kcal |
| Chokoreti zviyo | 358 kcal |
| Zviyo zvemangwanani neuchi | 386 kcal |
| Cornflakes | 350 kcal |
| Pakudya | 349 kcal |
| Hupfu hwegorosi | 340 kcal |
| Hupfu hwegorosi hwakanatswa | 353 kcal |
| Rye chingwa | 241 kcal |
| Chingwa chegorosi chena | 255 kcal |
| Chingwa chegorosi rose | 239 kcal |
| Chingwa chakachekwa chichena | 233 kcal |
| Yakazara chingwa | 216 kcal |
| Egg pasta | 368 kcal |
| Semolina pasta | 361 kcal |
| polenta | 358 kcal |
| Gorosi semolina | 368 kcal |
| Yucca | 338 kcal |
Legumes (kcal pa100g yakaoma uremu)
| Chickpeas | 361 kcal |
| WechiJudha | 343 kcal |
| Taa | 336 kcal |
Kunyangwe iwo manhamba angaite seakakwira, zvinofanirwa kucherechedzwa kuti nhamba idzi dzinowanzoenderana ne chikafu chakaomaKana yangobikwa, sezvavanonzva mvura, huwandu hwavo hunowedzera uye macalorie pa100g anoderera zvakanyanya. Ndiwo hwaro hwakakodzera hwekudya kwakakwana kana kwasanganiswa nemiriwo uye mamwe mapuroteni.
Mazai: chikafu chakasiyana-siyana
Zai ndechimwe chezvikafu zvakazara maererano neprotein uye, kana yakashandiswa nemazvo, inokwana mune zvese uremu kudya uye zvirongwa zvekuwana tsandanyama. Heano macalorie ayo pa100 gramu zvichienderana nechikamu chezai:
| Clara | 48 kcal |
| Yakaoma-yakabikwa zai | 147 kcal |
| Zai rose | 162 kcal |
| Bud | 368 kcal |
Anenge mafuta ese ari muzai ari mu budNdicho chikonzero nei ichinyanya kukwira mumakoriyori kupfuura egg white. Kunyange zvakadaro, iyo yolk inopa mavhitaminzi ane mafuta-akanyunguduka uye zvimwe zvakakosha zvinovaka muviri, saka hapana chikonzero chekuisa dhimoni; zvinongo kurudzirwa kudzikamisa madyiro ako kana uine macalorie akanyanya kudiwa.
Shuga, zvihwitsi uye makeke: uko macalorie akavanzwa
Zvigadzirwa zveshuga nemakeke zvinoisa akawanda macalorie muvhoriyamu diki uye anowanzo batsira zvishoma zvinobatsira zvinovaka muviriNokudaro, vanowira muboka re "makori asina chinhu." Kushandiswa kwavo kunofanira kuitwa nguva nenguva.
Shuga uye zvihwitsi (kcal pa100 g)
| Shuwa | 380 kcal |
| Kocoa poda neshuga pakarepo | 366 kcal |
| Candies | 378 kcal |
| Chokoreti yemukaka | 550 kcal |
| Dairy-isina chokoreti | 530 kcal |
| Chocolate uye hazelnut cream | 549 kcal |
| Quince inotapira | 215 kcal |
| Mazaya emvura | 139 kcal |
| Jamu neshuga | 280 kcal |
| Majamu asina shuga | 145 kcal |
| Miel | 300 kcal |
Pastry (kcal pa100 g)
| Bhisikiti | 456 kcal |
| Chocolate croissant | 469 kcal |
| Croissant, donut | 456 kcal |
| Chocolate makuki | 524 kcal |
| Danish-style butter cookies | 397 kcal |
| Pretzels | 464 kcal |
| muffin | 469 kcal |
| Yakabikwa puff pastry | 565 kcal |
| apuro pai | 311 kcal |
| Apple pie ine puff pastry | 456 kcal |
| Cheesecake | 414 kcal |
Zvigadzirwa izvi zvinosanganisa huwandu hwakawanda hwe shuga nemafutaNaizvozvo, kunyangwe zvikamu zvidiki zvakanyanya kuwedzera yako yezuva nezuva calorie kudya. Kana uri kuedza kuderedza uremu, zvakanakisa kuvachengetera zviitiko zvakakosha uye muzvikamu zvinodzorwa.
Mafuta, mafuta uye sosi: zviratidzo zviduku, kuchinja kukuru
Mafuta akaomeswa nemafuta, nekure, ndizvo zvekudya izvo mamwe macalorie pachikamu chehuremuKunyura kwakapfava kwemafuta kunogona kuwedzera nhamba yakakosha yemakoriyumu mundiro, kunyangwe ingaite senge yakawandisa pakutanga kuona.
Mafuta nemafuta (kcal pa100 g)
| Mafuta ezuva | 900 kcal |
| Olive mafuta | 900 kcal |
| Ruomba | 670 kcal |
| Butter | 752 kcal |
| Muriwo majarini | 752 kcal |
Kunyange zvazvo mafuta achidiwa pakudya kwakakwana, zvinokurudzirwa kuisa mberi mafuta akanaka (zvakadai semafuta emuorivhi akawedzerwa kana nzungu) uye kudzora huwandu, kunyanya kana iwe uri mukushomeka kwekoriori; uyezve, zvinobatsira kuziva gakava pamusoro mafuta emiriwo uye kuzvimba. Chipunu chimwe chete chemafuta chinogona kunge chine 90 kcal.
Sauces uye condiments (kcal pa100 g)
| Bechamel | 115 kcal |
| Yakaiswa broths | 259 kcal |
| sosi | 98 kcal |
| Mayonnaise | 718 kcal |
| Chiedza mayonnaise | 374 kcal |
| Masitadhi | 15 kcal |
| Soy muto | 61 kcal |
| Canned tomato muto | 86 kcal |
| sofrito | 116 kcal |
| Vhiniga | 8 kcal |
Sosesi semayonesi, béchamel, kana sofritos ane mafuta akawandisa anowedzera macalorie akawanda iwe usingazvizivi. Chidimbu chinobatsira kushandisa zvakawanda pasi-calorie condiments sevhiniga, mustard, zvinonhuwira kana muto wematomatisi, uye siya masosi ane mafuta ezviitiko zvakakosha.
Doro uye zvisiri-doro zvinwiwa: mvura macalorie anoverengeka
Zviri nyore kukanganwa zvatinonwa kana tichiverenga makoriyori, asi zvinwiwa zvakawanda, kunyanya zvinwiwa zvinodhaka uye zvinwiwa zvinonwiwa, zvinogona kuita chikamu chakakosha chezvatinodya. zuva nezuva caloric kudya pasina kutombonzwa kugutaHeano mamwe manhamba pa100g.
Zvinwiwa zvisiri-doro (kcal pa100 g)
| Tonic mvura | 34 kcal |
| Kocoa milkshake | 100 kcal |
| Unsweetened hot cocoa powder | 439 kcal |
| Datenroku | 1 kcal |
| Doro dema | 37 kcal |
| doro rebhurawu | 45 kcal |
| Carbonated soft drinks | 48 kcal |
| Sweet cider | 33 kcal |
| Dry cider | 35 kcal |
| Tea | 1 kcal |
| Tafura yewaini | 70 kcal |
Doro uye zvinwiwa (kcal pa100 g)
| Kupisa mvura | 280 kcal |
| Anise | 312 kcal |
| Demi-sec Champagne | 90 kcal |
| Inotapira Champagne | 118 kcal |
| Dry Champagne | 85 kcal |
| Cognac, brandy | 243 kcal |
| Cocoa cream | 260 kcal |
| daiquiri | 122 kcal |
| Gin & Tonic | 76 kcal |
| Gin | 244 kcal |
| Almond mukaka (liqueur) | 335 kcal |
| Doro renzimbe | 273 kcal |
| Pina Colada | 194 kcal |
| Pisco | 210 kcal |
| Ron | 244 kcal |
| Vermouth inovava | 112 kcal |
| Inotapira vermouth | 160 kcal |
| Waini inotapira, sherry | 160 kcal |
| Port waini | 160 kcal |
| vodka | 315 kcal |
| Whisky | 244 kcal |
Zvinwiwa zvinodhaka zvine zvakawanda macalorie kubva kudoro Uye mune dzimwe nguva, shuga yakawedzerwa (yakadai semu liqueurs inotapira, cocktails, kana sweet champagnes) inobatsirawo kune izvi. Kuderedza mashandisiro ako eizvi kunogona kuita mutsauko unokurumidza mune yako yevhiki calorie chiyero.
Maitiro ekushandisa macalorie machati zvinoenderana nechinangwa chako
Kana iwe uchinge waziva iyo inenge calorie yemukati yezvaunodya, unogona kushandisa ruzivo urwu munzira dzinoverengeka: Kuverenga yakazara macalorie ezuva nezuvaIwe unogona kushandisa zvikamu zvakajairwa, kutonga chete mamwe mapoka ezvekudya, kana kuisanganisa ne macronutrient calculations (mapuroteni, makabhohaidhiretsi, uye mafuta).
Hazvina kukosha kuyera uye kuyera zvachose zvese kuti uwane mhedzisiro yakanaka, kunyanya kana zvichikumanikidza kunze. Kune vanhu vakawanda, kungoyera chete uye kuyera zvakakwana. kushandisa zvikamu zvinenge (chanza, chimedu, girazi, chipunu…) uye shandisa tafura kuti uone kuti ndezvipi zvekudya zvine simba-dense uye ndezvipi zviri kuzadza nemacalorie mashoma.
Semuenzaniso, kana iwe uri kutsvaga kuwana tsandanyama, unogona kuvimba nepamusoro-calori mabikirwo senge a hamburger inenge 1.000 kcal pakushumiraChicken curry ndiro nemupunga uye broccoli, saladi yakakwana nehuku uye bhekoni, kana misanganiswa inosanganisira zviyo, nyemba, nzungu, nemafuta emuorivhi muhuwandu hwakawanda.
Kana chinangwa chako chiri chekuderedza uremu, kune rumwe rutivi, iwe unoda kuisa mberi high-protein, pasi-calori ndiroMienzaniso inosanganisira huku ine muriwo (somuenzaniso, huku ine munyu nemhiripiri yakabikwa nemuriwo), hove dzakagochwa, mazai ane muriwo wakawanda, nyemba dzine mwero, uye michero nemiriwo sehwaro hwezvokudya zvako. Nekugadzirisa sosi, oiri, uye shuga yakawedzerwa, unogona kuderedza zvakanyanya kuwanda kwako kwemazuva ese.
Chero zvazvingava, matafura aya ndiwo mutungamiri mukuru. Kana iwe uri nepamuviri, uchiyamwisa, mutambi wepamusoro-soro, kana kutambura kubva metabolic pathologies (zvakadai sechirwere cheshuga, kusashanda zvakanaka kweitsvo, kana kufutisa), zvakakosha kuti ugadzirise madyiro ako uchibatsirwa nenyanzvi yezveutano, sezvo zvinodikanwa zvekoriori zvinogona kudzikira kana kuwandisa. Kana iwe uchangobva kuita mwana, semuenzaniso, zvingabatsira kubvunza zvakananga nhungamiro pa postpartum diet.
Zvakakodzera kuyeuka kuti, nepo macalorie akakosha, hazvisi zvese nezve manhamba. Chikafu chine hutano chinobva pa... Sarudza kazhinji zvikafu zvakagadziriswa zvishoma, zvakapfuma mufiber, micronutrients uye mapuroteni emhandouye gadzirisa huwandu kune yako chiitiko chikamu uye zvinangwa. Machati echikafu macalorie chishandiso chinobatsira kwazvo pakuita sarudzo dzine ruzivo, kuenzanisa sarudzo paunenge uchienda kunotenga, uye kuwana pfungwa yakajeka yezvauri kuisa mundiro yako, asi chiyero chese chekudya kwako uye maitiro ako ezuva nezuva ndizvo zvinozoita mutsauko mukufamba kwenguva.
