Kudya-calori zvokudya

Iko pfungwa yezvishoma-calorie zvokudya haina kunyatsojeka. Kune rumwe rutivi, shoko iri rinoreva kumuchengetedza nemuchiri, iyo caloric inogadzirisa iyo inowanzoita zvishoma, uye kune rumwe rutivi, kunyange kutapira kunozadza nyota yemakhahydrates ndevaya vasingakwanisi kutenga chimedu chekeki nearamu cream. Nokuenzanisa, pasi-calori zvokudya zvinosanganisira celery (12 kcal / 100 g) uye marshmallow (303 kcal / 100 g).

Uyezve, kuvhiringidzika munyaya iyi kuri kuedzawo kukurisa vaiti ivo pachavo, avo vanoda kuziva kuti yavo yakakwirira-makoriki inopedzwa uye inononoka - teerera huwandu hwehuwandu hwekodori huri kuratidzwa pane pepa. Kazhinji izvi zvinofanira kuva 100 g yemugove, asi kazhinji, uchida kuvhara, kuratidzira simba rekushandira pane imwechete yekushandira (uye chii chiri kushumira, tarisa pakati pezvinyorwa zviduku pane peira).

Nokudaro, tichida kugovera munzira dzose dzinogona kurasa kurasikirwa kwehuwandu hwevanhu, tinokupai zvokudya zvakaderera-calori, zvaunogonawo kudya.

Low-calori uye mapuroteni

Zvokudya zvinogutsa kupfuura zvose ndezvimwe zvine mapuroteni akawanda sezvinobvira. Mapuroteni anochera kwenguva yakareba, anowedzera muviri nemaamino acids, mavitamini, zvicherwa, kuwedzera hutachiona uye hunochinja kubudiswa kwemakemikari, sezvo izvi zvinogadzirwa kubva kumapuroteni.

Low-calorie proteins:

• nyama - iyo yakawanda "protein" uye panguva imwe chete isinganyanyi kukwirira mumakirori - nyuchi (194 kcal) uye gwayana (219 kcal);
• huku - turkey inowedzera mapuroteni akawanda kupfuura huku, uye zvishoma makori (33% yeproteiniti yezuva nezuva inoda uye 153 kcal);
• hove - tuna mune muto wayo (96 kcal) uye salmon (218 kcal);
• cottage cheese 5% mafuta anokwana - 145 kcal;
• bhinzi - 139 kcal;
• "Soy nyama" - 290 kcal.

Zvisinei, kana uchideredza pasi-calorie mapuroteni, mumwe anofanirwawo kugara achiyeuchidza kuenzaniswa kweiyo, iyo inoratidza kuti yakazara sei chigadzirwa ichi ine amino acid inokosha, uye kuti yakanyatsonaka sei.

Nhamba yakanakisisa yekufananidza:

• mazai;
• cottage cheese;
• soy protein;
• turkey;
• salmonids.

Zvose izvi zvokudya zvakaderera-calori nokuti kuora kwekurema kunoderedza shuga yeropa (nokuti inodyiwa kwenguva yakareba) uye inokurumidza kuwedzera metabolism (nokuti inobatsira kubudisa maantimisi uye kufanana nemavitamini). Zvisinei, kazhinji, zvokudya zvakadaro zvinoratidzika sezvitsva (kufanana nemahombekombe mazhinji, cottage cheese, yogurt yemhuka), saka kune nzira yekuita nayo kubva kune iyo inonakidza kudya kwema-calorie, kuwedzera kune mapuroteni ane zvimwe zvekudya zvinowanikwa.

Zvokudya zvakaderera zvakanyanya-caloriki:

• maoriki;
• tomato juice;
• maapuro nemaperesi;
• persimmon, mango;
• mashizha mashizha;
• kabichi yemarudzi ose;
• buckwheat, brown rice, rye pasta.