Ukuba sithetha ngekhalori yeentlanzi, kubalulekile ukuqwalasela zombini iindidi zayo, iimeko ezikhulayo kunye nendlela yokulungiselela - kuphela ngokufakela yonke le miba i-indicator ichanekileyo ngokuchanekileyo. Ukutya rhoqo ukutya kwezilwanyana zasemanzini, unike umzimba wakho uninzi lwezondlo, kwaye ngexesha elifanayo ukunciphisa umthamo wekhalori wento yokutya kwansuku zonke.
Iintlanzi eziphantsi kweentlanzi kunye nokutya
Cinga ezo iintlobo zeentlanzi kunye neentlanzi zaselwandle, umxholo we-caloric owona ophantsi-ngaphantsi kwe-kcal 100 nge 100 g yemveliso. Ziyakulungele ukutya okunondlo ngokunciphisa ubunzima:
- pollock;
- burbot;
- ipakeki;
- cod;
- hake;
- pike;
- i-shrimp;
- krill;
- iimbasa;
- iiplanga;
- i-horse mackerel;
- ityhuna.
Izidlo ezivela kwiindawo zokutya ezilwandle zilungele itafile yakho yonke imihla. Kubalulekile ukuqwalasela ukuba iintlanzi zokupheka ngeoli ziya kwandisa umlinganiselo wekhalori kwisitya ngokulinganiselwa kwe-kcal 30 nganye i-100 g, ngoko ke kucetyiswa ukupheka ngaphandle kwayo: ubilise, ubhaka, upheke okanye utywe.
I-caloric umxholo weentlanzi ezibhekiweyo
Kuzo zonke iintlobo zeentlanzi ezamkelweyo ukubhema, ukutya kokutya kulungele kuphela i-horse mackerel (94 kcal) kunye nekhodi (115 kcal). Uninzi lwezinye iintlobo zinoxabiso eliphezulu lwamandla kwaye azivumelani nokutya okuphantsi kweekhalori.
Kubalulekile ukuphawula ukuba nayiphi na imveliso yokutshaya kunzima ukuyila, kwaye inikwe into yokuba kwiimeko zanamhlanje, iichiza ezihlukahlukeneyo zisetyenziselwa ukutshaya, kunye nokutya okunemveliso ezinjalo zicetyiswa ukuba zingabandakanywa.
Umxholo we-caloric weentlanzi kwi-batter
Intlanzi ecolileyo kwi-crust crust of a foward - imveliso ngokucacileyo ayikho yetafile yokutya. Ewe, kuninzi kuxhomekeke kwintlobo yeentlanzi, kodwa nangona ukhetha i-tilapia elula, isitya siya kuba sekhalori ephezulu-168 kcal nge-100 g. Kakade, oku akukhathaniswa nakwezinye izitya, kodwa ngokutya, akukho fried isitya asilungile. Ukongeza, ukudibanisa kwamafutha, i- carbohydrates kunye nama-proteine ngexesha elifanayo - uvavanyo olunzima lwesisu.
Ixabiso le-caloric yexabiso leentlanzi
Ezi zitheyibhuli ezingezantsi zibonisa umxholo kunye nekhalori yezinto ezidumileyo kwiintlanzi kwiimalungiselelo ezahlukeneyo kunye nexabiso lamandla amaqanda. Ukukhokelwa ngolo lwazi oluchanileyo, uya kuhlala uqonda indlela okunesondlo ngayo le nto okanye loo nto.
Ungakulibali ukuba lo mlinganiso ngumgangatho - zingaphi iikhalori kwiintlanzi nge-100 g. Kodwa, njengomthetho. Icandelo eliqhelekileyo lentlanzi ngomntu ngamnye lisuka kwi-150 ukuya ku-250 g, ngoko ke kufuneka ubale umxholo wekhalori yesahlulo.
| | | |
