Uvame ukupheka ukudla kwasekuseni? Uma impendulo yakho ingu "amaqanda aqhekekile," qaphela: kukhona nenani elikhulu labantu abaphendula emhlabeni jikelele. Kuyinto yokudla kwasekuseni okulula okulungiselelayo, okulula futhi enomusa okunika amandla kuze kufike isidlo sakusihlwa! Kodwa-ke, uma ulandela lesi sibalo, kufanelekile ukwazi ngalokho inani lekhalori lamaqanda nezinhlobo zalo.
Okuqukethwe kwekhalori yamaqanda othosiwe
Ungakwazi ukupheka amaqanda aqhephukile ezinqwaba ngisho nangamakhulu ngezindlela ezahlukene. Kuye ngezihlanganisi, izindlela zokugcoba (kusuka komunye noma zombili izinhlangothi) ungathola isidlo esisha, esithakazelisayo nesinomsoco njalo.
Sizocabangela ukuthi zingaki ama-kilojoule emaqanda othosiwe anezithasiselo ezahlukene:
- amaqanda othosiwe ngamafutha - 180-241 kcal (kuye ngokuthi inani lamafutha asetshenziswa);
- amaqanda othosiwe utamatisi - 105 kcal;
- Amaqanda othosiwe nge isipinashi kanye ne-asparagus - 110 kcal;
- amaqanda othosiwe namakhowe - 115 kcal;
- amaqanda othosiwe utamatisi kanye ne-sweet pepper - 120 kcal;
- Amaqanda othosiwe nge izaqathe kanye anyanisi - 153 kcal;
- amaqanda othosiwe nama-croutons (noma amaqanda othosiwe esinqumeni sesinkwa) - 186 kcal nge-100 g;
- amaqanda othosiwe utamatisi kanye noshizi - 197 kcal;
- isangweji esishisayo elinama-cheese, isobho kanye namaqanda aqhephukile - 254 kcal;
- amaqanda othosiwe kanye noshizi-258 kcal;
- amaqanda othosiwe namasoseji - 260 kcal;
- amaqanda amahle aqoshwe ngeDor Blue cheese - 269 kcal;
- amaqanda othosiwe kanye nebhethoni - 353 kcal.
Kubalulekile ukuthi uqaphele ukuthi inani le-calorific lamaqanda othosiwe ne-bacon kanye ne-sausage yiyona ephakeme kunazo zonke izinhlobo - futhi amafutha amaningi enyama, aphezulu kakhulu amandla. Uma uzama ukunciphisa isisindo, kungcono ukupheka amaqanda aphuziwe ngemifino noma amakhowe bese usebenzisa izithako zokudla okuphezulu kwekhalori.
Indlela yokunciphisa ukudla kwe-caloric yamaqanda othosiwe?
Ukuze wenze isidlo singabi kakhulu, kufanelekile ukunamathela emithethweni embalwa elula:
- Sebenzisa kuphela iphoyinti yokukhanda ikhwalithi ngezingubo ezingenamathela - isibonelo, i-ceramic noma i-Teflon. Kulezi zidlo kungenzeka ukupheka amaqanda aphuziwe ngamafutha angacishe abe khona, ngenxa yokuthi okuqukethwe kwekhalori kuyanciphisa.
- Faka amaqanda aphuziwe iklabishi, utamatisi, broccoli, ukholifulawa, isipinashi , amakhambi amasha noma amakhowe - konke lokhu kudla
ukunciphisa inani le-caloric eliphelele le-dish. - Khonza amaqanda aphuziwe ngamakhukhamba amasha, utamatisi noma iklabishi ye-Peking - lokhu kwasekuseni kuyoba nkulu ngokwanele ukuze ikusize isikhathi eside.
Ungakhohlwa ukuthi yisidlo sakusihlwa esingase sibe mnandi kakhulu - ngoba ngalesi sikhathi sosuku izinqubo zokusebenzisa umzimba zisebenza ngokuphelele, futhi ngisho nokudla kwasekuseni okunethezeka kakhulu akunakwenzeka ukuphazamisa isibalo sakho. Ngalokhu engqondweni, ngezinye izikhathi ungase uzikhokhele amaqanda othosiwe phezulu.