Ematafuleni abantu abaningi izitsha ezivela kumazambane zithandwa kakhulu: okubhakabhaka, abilisiwe, okubhaka, njll, noma kunjalo, bambalwa abantu abakucabangayo ngokuqukethwe kwekhalori.
Zingaki ukhalori eziphekwe ngamazambane?
Uma sikhuluma ngenhlobo eluhlaza yamazambane, okuqukethwe kwayo kwekhalori akudluli u-80 kcal nge-100 g yomkhiqizo, naphezu kokuthi kukhona umbono mayelana nenani laso eliphakeme lokudla okunomsoco, okuqinisekile ukuthi lilimaza lesi sibalo. Kumele kuqashelwe ukuthi okuningi kuxhomeke kuhlobo luni lokupheka oyithandayo nokuthi yikuphi okuyikho okukusetafuleni. Ngakho-ke, ukuze uqondise kahle, amazambane abilisiwe ngaphandle kwekhasi uqukethe ama-kcal angu-85 ngamagremu angu-100, futhi uma, ezimweni eziningi, amazambane "ngunifomu", angabi ngaphezu kwama-kcal angu-75 nge-100 g.
Ingabe njalo ungeze okuthile kumazambane? Khona-ke okuqukethwe kwekhalori kuyoba kanje:
- nge amakhowe umsoco wayo uyofinyelela 105 kcal;
- nge-garlic echotshoziwe namafutha yemifino - 125 kcal;
- kanye nokwengezwa kwebhotela kuphela - 130 kcal;
- Ubisi - 100 kcal;
- uma ungumculi wezingcezu zamafutha abusiwe, owaziwa ngokuthi "amaqabunga," ke unakekele esikhwameni sakho, ngoba okuqukethwe kwekhalori kwalesi sidlo kufinyelela ku-175 kcal.
Puree kusuka amazambane ngesikhathi sokudla
Lesi sidlo, esithandwa kakhulu phakathi kwabantu baseYurophu nabaseNyakatho Melika, sinokuqukethwe kwekhalori engadluli amazambane abilisiwe - 85 kcal nge-100 g yomkhiqizo. Kodwa, futhi, uma ungeze noma yimaphi imikhiqizo kuwo, wena, ngaleyo ndlela, awugcini nje ukuthuthukisa izimfanelo zayo, kepha futhi ukwandisa inani lomsoco:
- I-recipe yakudala yokuhlanganisa amazambane ochotshoziwe ngobisi nebhotela izokunika inani le-caloric lika-133 kcal.
- Uma upheka amazambane aphuziziwe emanzini, ungeze amafutha omifino amancane, thola kuphela i-kcal 120.
- Ukunakekela isibalo sakho, ungakhohlwa ukuthi izazi zezilwane zincoma ukuthi zilungiselele izitsha zamazambane emanzini, zigcwalise ngamafutha yemifino kanye neqanda elikhukhuni lezinkukhu. Kulesi simo, uzothola u-130 kcal.
Okuqukethwe kwe-caloric yamazambane "kwifomu"
Lokhu kuthiwa kuphakanyisiwe (75 kcal / 100 g), kodwa lolu daba kufanele lucatshangelwe ngokuningiliziwe. Ngakho-ke, amaprotheni akhona ku-10 kcal, ama-carbohydrates - 64 kcal, namafutha - kuphela i-kcal eyodwa. Akukhona kuphela ukuthi amazambane abhakakwe esikhumbeni ayasiza ekhalini yabo ephansi, kodwa futhi ngoba aqukethe izakhi eziningi ( folic acid , amavithamini C, B1, B2, B3).