Udla ntoni ukupheka kwasekuseni? Ukuba iimpendulo zakho "ziqanda eziqhekekileyo," qaphela: kukho nenani elikhulu labantu abasabelayo emhlabeni jikelele. Yilungiselelo elilula lokulungisa, elihlwabusayo nelinomdla elikhuthazayo kuze kube yilapho isidlo sakusihlwa! Nangona kunjalo, ukuba ulandela umlinganiselo, kuyafaneleka ukuba wazi malunga nexabiso lekhariki lamaqanda kunye neentlobo zalo.
Umxholo weCalori wamaqanda othosiweyo
Unokupheka amaqanda ahlambulukileyo kwiininzi kunye nakwikhulu leendlela ezahlukeneyo. Ngokuxhomekeka kwiinkcukacha, iindlela zokugcoba (ukusuka kwelinye okanye kumacala amabini) unokufumana isidlo esitsha, esithakazelisayo nesinomsoco rhoqo.
Siza kuqwalasela ubuninzi beekhalori kwiamaqanda othosiweyo kunye nezithako ezahlukeneyo:
- amaqanda aqhotyoshelwe kwioli - 180-241 kcal (kuxhomekeke kwisixa seoli esetyenzisiweyo);
- amaqanda aqhotyoshelwe kunye neetatayi - 105 kcal;
- Amaqanda atsiweyo kunye nesipinashi kunye ne-asparagus - 110 kcal;
- amaqanda aqhotyoshelwe ngamakhowe - 115 kcal;
- amaqanda othosiweyo kunye neetamatato kunye nepilisi elimnandi - 120 kcal;
- Amaqanda atsiweyo kunye ne-kroti kunye anyanisi - 153 kcal;
- Amaqanda aqhotyoshelwe ngamacroutons (okanye amaqanda othosiweyo kwisiqwenga sesonka) - 186 kcal nge 100 g;
- amaqanda atsiweyo kunye netamatati kunye noshizi - 197 kcal;
- isangweji elitshisayo kunye noshizi, isobho kunye namaqanda aqhekezayo - 254 kcal;
- amaqanda atsiweyo kunye noshizi-258 kcal;
- amaqanda aqhotyoshelwe kunye ne-sausage - 260 kcal;
- amaqanda aqhekezayo kunye neDor Blue cheese - 269 kcal;
- amaqanda othosiweyo kunye nebhekoni - 353 kcal.
Kubalulekile ukuba uqaphele ukuba inani le-calorific lamaqanda othosiweyo kunye ne-bacon kunye ne-sausage yiyona ephezulu phakathi kwazo zonke iintlobo-kunye namafutha amaninzi kwenyama, ephakamileyo yamandla. Ukuba uzama ukunciphisa ubunzima, kukulungele ukupheka amaqanda ahlambulukileyo kunye nemifuno okanye amakhowe kwaye usebenzise izongezo zokutya eziphezulu.
Indlela yokunciphisa i-caloric intake yamaqanda othosiweyo?
Ukuze wenze isidlo singenzima kakhulu, kuyafaneleka ukunamathela kwimithetho embalwa elula:
- Sebenzisa kuphela iphoyinti yokupasa esemgangathweni kunye neengubo ezingenagxa - umzekelo, i-ceramic okanye i-Teflon. Kwizidlo ezinjalo kunokwenzeka ukupheka amaqanda ahlambulukileyo ngaphandle kweoli, ngenxa yokuba umxholo wekhalori wancipha kakhulu.
- Yongeza kwiiqanda ezikratshiweyo iklabishi, utamatisi, i-broccoli, i-cauliflower, isipinashi , imifuno emitsha okanye amakhowe-konke oku kutya
unciphise inani lekharikhi elipheleleyo leesitya. - Ncedisa amaqanda ahlambulukileyo ngamakhukhamba amasha, utamatisi okanye iklabishi ye-Peking - esi sakusasa siza kuba sikhulu ngokwaneleyo ukuze sikhuphe ixesha elide.
Ungakulibali ukuba isidlo sasemuva esinokuba sisona sinzima kakhulu - kuba ngeli xesha lemihla yokusebenza isisombululo sisebenza ngokugqibeleleyo, kwaye kunye nesidlo sakusasa kakhulu sisinakwenzeka ukuphazamisa isimboli sakho. Ngaloo nto engqondweni, ngezinye izihlandlo ungayifumana kunye namaqanda aphezulu atyusiweyo.