Xa izondlo zondlo zincoma ukuzalisa ukutya kwazo kunye ne-porridge, abo banomdla obunzima, kukho ukwesaba malunga nomxholo ophezulu weekhalori zezidlo ezinjalo. Iingqolowa ziqulethe ezininzi iikhalori kuneziqhamo okanye imifuno, kodwa akunakwenzeka ukuba zibuyele kuzo. Akunanto yendawo yokutya ebonwa njengesiseko sokutya okunomsoco , okujoliswe ekulwa nokunyanyisa okanye unyango lwezifo. Makhe sibone ukuba yimfihlo.
Umxholo we-caloric wezolimo
Okokuqala, kufuneka kuqondwe ukuba amandla eemitha amagremu ezinqolowa ezomileyo kunye namakhulu amagremu e-porridge aphelileyo ahluka kakhulu. Iifama zikhulu kakhulu, kwaye ngexesha lokupheka liva amanzi angenazo iikhalori. Ubumanzi obuninzi bunamathela kwi-croup, obaluleke kakhulu umahluko phakathi komxholo wekhalori womveliso owomileyo kunye ogqityiweyo. Ngokomzekelo, i-100 gram ye-buckwheat eyomile iqukethe iikhalori ezingama-329, kunye ne-100 gram ye-phalkwheat iphariji kuphela eyi-100-120 khalori. Lo mahluko uya kuba mkhulu xa uthatha ingqolowa okanye i-semolina okusanhlamvu, apho i-gruel ye-liquid ifumaneka khona. Ngoko, amandla okwi-100 amagremu weengqolowa ezomileyo zi-khalori ezingama-325, kwaye i-100 grams ye-porridge esebenziweyo iquleji iqulethe malunga ne-80-90 khalori.
Musa ukulibala ukuba oku kusebenza kuphela kwikhalori yomxholo weesinkwa kumanzi. Ukuba ungeze ibhotela, ushukela, ujusi, iisutyisi kunye neziqhamo ezomileyo kwizityalo, ixabiso lentengo yesitya esilungele ukwandisa kakhulu, kwaye ukusetyenziswa rhoqo kwiphalaji kungabangela umonakalo omkhulu kumfanekiso.
Ezinye Iingcebiso zokubala Ixabiso leCaloric
Abantu abaninzi banomdla wendlela yokubala umlinganiselo wekhalori we-porridge ukuba akukho zikali zekhitshi ezisezantsi. Kwindlela yokulungiselela, qwa lasela ukuba ziphi na iipunipoyi zeesitya ozibeka kwipowuni. Ipunipoyi ye-1 iqulethe inani elilandelayo lezityalo ezimile:
- 15 g yeengcawa ze-buckwheat;
- 6 g oatmeal groats;
- 16 g ye-millet;
- 16.5 amagremu eerisi;
- 16.5 g yebhali yeparele;
- 14 g yeminere ye-manna;
- 13 g yeerley groats;
- 5 g ye-gherkules.
Ngezantsi kwetafile yeekhalori zeekhalori. Ukusebenzisa oko, unokufumana ukuba yintoni umxholo wekhalori we porridges ezenziwe ngokufanelekileyo emanzini.
Indlela yokubala iikhalori ze-porridge kunye nokongezwa kweoli
Kunzima kunzima ukufumanisa inani le-caloric ye-cereal ne-bhotela. Oku kufuna ukuba ungakanani ibhotela okanye i-oli yemifino oyifakile kwisitya. Kwi-tablespoon eyi-1 iqukethe i-16,5 gram yebhotela okanye i- oyile yemifino . Nangona kunjalo, okusanhlamvu kunye neendlwana nezinye izandi (iswekile okanye ubusi), nangona kuninzi kunomdla, kodwa akufanelekanga ukutya okunomsoco. Ukuba usenakukwazi ukuyeka ukutya okunjalo kwekhalori ephezulu, zama ukutya i-porridge enothileyo kunye nebhotela encinci kwaye nje kuphela kwindlela yokutya kwasekuseni, kunye neparishi yokusetyenziswa kwesitya okanye i-porridge buckwheat enexabiso elincinci leoli.
I-Kashi - isiseko sesondlo sokutya
Ngoko, safumanisa ukuba iikhalori zamanzi abilisiwe kuma-porridges