Uma uku uzimisele unamathele ukudla noma ukuqapha ukubaluleka zamandla ekudleni ukuqeda isisindo okweqile, ukudla okunama-kilojoule amancane isisindo ukulahleka - ke yilokho kanye okufanele ukwazi. Lokho ngokuvamile kakhulu efika engqondweni ngaleso Ukhulumé ngegama elithi "Ukudla"? Okokuqala, ngokusobala, amakhambi, imifino, izithelo, okusanhlamvu futhi eminye imikhiqizo yobisi, kanye inkukhu emhlophe inyama, inhlanzi noshizi. Uma unika amandla okungenani ingxenye yaleli uhlu kumamenyu yakho, kufakwe endaweni yawo isinkwa esivela ufulawa kakolweni, yenkomo noma yengulube, kanye ezihlukahlukene izimpahla wabhaka, umphumela ngeke bathathe isikhathi eside. Ngaphandle "simangaliso" supplements kanye salon izinqubo ezibizayo futhi uzizwa isisindo sakho ngeke bounce back. Phela, leli zwi basendulo: "Ungalali - lena lokho wena udle." Low-ikhalori ukudla kwesisindo ilula, ngaphandle frills, etholakala kunoma yisiphi isitolo. Ngiyavuma, izaqathe fresh and iklabishi kukhona emashalofini unyaka wonke futhi engabizi kakhulu. Izithelo zokudla ezithile zonyaka futhi mhlawumbe nalezo usukhulile endaweni yangakini. Uma uhlala e-Russia, kuyasiza kakhulu kuwe ukuletha ezingaphezu kweyodwa umango "phesheya", futhi ikhilogremu apula. Chilled inkukhu webele kuwusizo okunamafutha yengulube noma yenkomo okuningi, futhi izindleko ongaphakeme kuqhathaniswa nezinye izinhlobo inyama. Okungukuthi, njengoba ungabona, ibele ewusizo - liphinde silula. Ngaphezu kwalokho, ongaphakeme-ikhalori yokudla kuyokulahlekisela ishibhile kuka ezivamile, okunama-kilojoule amaningi.
Uhlu ukudla okunama-kilojoule amancane isisindo ukulahleka
Kulesi sihloko, sizofunda awukho Ukudla ikakhulukazi njengoba kakade wehlise ukubaluleka amandla ekudleni uqobo kuzokuvumela ukuletha sibalo ukuze uthole ukuhlukana ekugcineni we wazonda amakhilogremu extra. Yiqiniso, ukusetshenziswa kwemikhiqizo ezinjalo ngeke ukunikeza imiphumela esheshayo, ezithemba ukufinyelela kuso abadali abaningi imfashini ompompi, kodwa ngesikhathi esifanayo ukwehla kancane kancane isisindo kuzoqinisekisa ukuthi AmaKh ngeke ngibuye. Plus, ungazibeki kunoma iyiphi ububanzi. ukudla okunama-kilojoule amancane isisindo ukulahleka asigcini ngawe ngokukhetha ukudla kwabo siqu. Ithebula elilandelayo - it is a Uhlu olunzulu mikhiqizo, 100 g aqukethe esingaphansi 100 kcal. Uzothola kuphela ukhethe labo siyakuthanda futhi ulahlekelwe isisindo, kodwa musa ahlupha ngokwakho kokuzama ukudla.
ukudla okunama-kilojoule amancane for kwesisindo. Ithebula kukhombisa isibalo kilojoule. 100 gr. I ongahluziwe umkhiqizo | Igama lomkhiqizo | Calorie 100 g (kcal). |
| ikhabe | 25 |
| uphayinaphu | 49 |
| amagilebhisi | 65 |
| ipheya | 42 |
| ikhabe | 33 |
| banana | 89 (ungahlukumezi kubo, ziqukethe ngaphezu 21 g carbohydrate 100 g ngalinye) |
| apula | 47 |
| amawolintshi | 36 |
| ulamula | 16 |
| utamatisi | 20 |
| ukhukhamba | 10 |
| iklabishi | 27 |
| Imifino (parsley, dill) | 47 |
| Isilimo esidliwayo esinamagatsha anamanzi ukhipha izingongolo kanye namahlamvu | 11 |
| izaqathe | 32 |
| ulethisi | 11 |
| bell pepper | 26 |
| raspberry | 42 |
| strawberry | 30 |
| ijikijolo | 38 |
| Lean yenkomo isibindi noma inhliziyo | 98 |
| Turkey (webele) | 84 |
| Inkukhu (webele) | 113 |
| inhlanzi Dorado | 96 (hhayi ukwandisa okuqukethwe kwama-kilojoule, neyezinhlanzi noma inyama, abo Kunconywa steamed noma wabhaka kuhhavini ngaphandle kokusebenzisa amafutha) |
| ulwe fresh | 83 |
| squid fresh | 74 |
| crab inyama | 73 |
| amaprotheni egg | 44 |
| Ephansi fat cottage shizi | 88 |
| Kefir 0% / 3.2% | 30/56 |
| 0-4% yogurt amafutha noma ngaphandle izithasiselo | 30-70 |
Nale ithebula ungakwazi ukubala ukubaluleka zamandla ekudleni, konke --kilojoule amaningi ukudla isisindo ukulahleka. Ngo ukuzisebenzisa, ngeke zigcine ngokuletha izinga isisindo sakho, kodwa ngeke udle kahle futhi eziwusizo. Phela, udle ukudla okune izithelo nemifino izokunikela amavithamini ewusizo nefayibha. Amaphrotheni etholakala ukusetshenziswa ephansi fat inkukhu nenhlanzi kuzokusiza singalahlekelwa yemisipha nama-amino acid ubuyise amasheya. Lokhu kufana poro amandla ukuthi ngokuvamile Kunconywa odokotela kanye izazi zokudla.