Indlela yokubala ngokunembile okuqukethwe kwekhalori kwesidlo ngezithako? Ukubala kwekhalori yokudla okulungele

Abesifazane abasebenzisa i-cookbook akudingeki bacabangele okuqukethwe kwekhalori yesidlo, ngoba kunqunywe ekuphekeni. Kodwa kuthiwani uma upheka ngaphandle kwemali enjalo, noma awunayo ithuba lokuyibuka? Kulesi simo, udinga ukwazi ukuthi ungakanani ngokulinganisa okuqukethwe kwekhalori yesidlo. Namuhla sinikeza ukufundela leli khono. Ngakho-ke, yini okufanele ube nayo ekhishini ukusebenzisa i-calculator yekhalori?

Ukulungiselela

Abesifazane abaningi ngokuphutha bacabanga ukuthi ungenza kuphela ngepeni, ishidi elingenalutho kanye nokubala. Kodwa-ke, asikwazi ukwenza ngaphandle kwalaba basizi, sidinga okuhle esikolweni esikhaleni, bazosiza ukubala inani eliphelele lezithako. Kuyadingeka ukuthi lo modeli ube nomsebenzi wokulahla iziqukathi (izitsha) futhi ukhiqize umphumela ube ngaphakathi kwegrimu, ngoba silahlekelwa isisindo futhi silondoloze isisindo kubalulekile kwikhalori ngayinye. Uma upheka izitsha ezakhiwe ngemikhiqizo eminingana, isibonelo, isobho, ngakho-ke ngaphandle kwezilinganiso ngeke ukwazi ukuthola izibalo eziqondile.

Kubalulekile ukudala idayari lapho uzokwenza khona ukubalwa kwamakhilori wokudla okulungele. Le ncwajana izokusiza ngokulungiswa okuqhubekayo, ngoba ukubuyela njalo ekudambiseni izibalo kanye nezinombolo ezifanayo kungadambisa sonke isifiso sokuhlanganyela ekuphekeni ukudla okunokulinganisela.

Kuyinto efiselekayo ukulungisa izitsha ezihlukahlukene ozenza njalo, sebenzisa isidlo esisodwa, uqinisekise inani lamanzi. Ngokushesha uzoba nokuthuthukiswa kweso elihle kakhulu, futhi kakade esiteji sokulungiselela izakhi, umsoco wesidlo olungiselelwe uzocaca.

Imikhiqizo ishintsha ivolumu, kodwa hhayi okuqukethwe kwekhalori

Lapho upheka, yonke imikhiqizo ihluka ngevolumu. Isibonelo, ucezu lwenyama nemifino ziba ngaphansi uma kupheka, kanti okusanhlamvu kanye ne-pasta, ngokuphambene nalokho, kwanda. Kodwa omunye akufanele acabange ngalokhu ukuthi okuqukethwe kwekhalori kwanda ngevolumu ekhulayo futhi kwehla ngokubilisa. Ukudla okulungiselelwe, kushintshwe ngevolumu, kuhlala nokulingana kwamandla afanayo.

Imifino nenyama zilahlekelwa umswakama ngesikhathi sokupheka, ngakho-ke ziba ngamancane amancane, ama-grouts athatha amanzi futhi ngenxa yalokhu kwanda. Nasi sibonelo: wanquma ukubilisa isifuba senkukhu futhi wawuthatha ngamagremu angu-200, kanye nekhalori 220. Ngenxa yalokho, esimweni esiphelile isifuba siyoba nesisindo samagremu angu-150, amakholori akuyo azohlala ngaphambi kuka-220. Futhi inani lamanzi ngeke liphazamise inani laso lokudla okunomsoco. Kuyenzeka futhi nge okusanhlamvu. Ake sithi igramu eyikhulu ye-cereal ibilisiwe nge-caloric okuqukethwe kwamakhilogrekhi angu-329 emanzini amanzi ka-0.2 amalitha. I-porridge izokwanda ngevolumu, kodwa ngeke ihlanganise okuqukethwe kwe-caloric. Uma uthatha amanzi 0.3 amalitha, i-croup izokwandisa ngisho nangaphezulu, kodwa futhi ngeke ihlanganise amakholori.

Isibonelo sokubala kwekhalori

Indlela yokubala okuqukethwe kwekhalori yesidlo esenziwe ngomumo, uma wenza ubhokotshi obilisiwe kanye nenkukhu? Ake sithi uphekwe amagremu angama-gramu okusanhlamvu, njengoba sibhala ngenhla, futhi sanquma ukudla ingxenye yesithathu yokupheka. Kulula kakhulu, uhlukanise ama-kilojoule (329) zibe izingxenye (3), uzothola u-109 666 .... Kulesi simo, sizobe sizungeze futhi sizothola ama-kilometer 110. With izinto inkukhu zifana nalokhu. Ake sithi isidumbu sinesisindo esingu-1.0 kg, futhi inani laso lekhalori liyi-1900 kcal. Uwuthathe futhi uwubilise, isisindo senkukhu esiphelile sasingu-700 amagremu, kodwa esekelwe kilojoulri kilogram ngayinye yemikhiqizo eluhlaza, ku-0.7 kg we-abilisiwe namanje angu-1900, futhi ngamakhulu amagremu angu-272. Ngamakhulu, amagremu angama-gramu wokudla azoba ngaphezulu kwe-caloric Kuningi okuluhlaza. Kodwa lapha ungasusa isikhumba namafutha, ngakho-ke uthola ama-170 kilocalories ngamagremu angama-100 we inyama ephekiwe. Lesi yisibonelo esilula kunazo zonke sokubala okuqukethwe kwekhalori yesidlo esenziwe ngomumo. Ake siqhubekele eminye eyinkimbinkimbi.

Ukupheka ukudla

Uma ungapheki wena kuphela, kodwa wonke umndeni, ukubala amakholori kuyoba nzima nakakhulu. Ake sithi ukuthilala kanjani ama-calories we-cutlets? Lesi sidlo akuthandabuzwa ukuthi sithandwa yiwo wonke amalungu omndeni, futhi kuvame ukulungiswa yibo bonke abesifazana. Yingakho sanquma ukunikeza isibonelo sokubala kuso. Kodwa phawula, sibhale iresiphi yakho, ngenani lakho lezithako. Ukubala kwekhalori ongayithola kuyi-intanethi, kubhaliwe inani lamakhilogrekhi omkhiqizo ngamunye ongehlaza. Ukujwayela lapho wenza izindlela zokupheka. Ukubalwa kwama-kilojoule okudla okulungele kuqala kuqala ngokulinganisa kwezithako eziluhlaza. Isibonelo, thatha le recipe:

• Ipondo yenyama yenkomo - ikhalori 935.0;
• Amalitha ayi-0.1 yobisi - 64;
• I-egg - 86.35;
• 0.1 kg isinkwa esimhlophe - 242;
• 50 amagremu we anyanisi - 20.5;
• Ukuze ukhiphe amafutha omifino silinganisa i-100 ml.

Ngakho-ke, esimweni esingavamile, sithole ama-gram angu-925 kuphela wemikhiqizo, futhi inani laso le-calorific laliyi-2275.45. Manje ungakwazi ukuqhubeka esiteji sokupheka izigxobo. Ngemuva kokuba uzibophe kahle, isisindo sishintshile kusuka ku-925 amagremu kuya ku-700, kodwa okuqukethwe kwekhalori kuye kwasala okufanayo - 2275.45! Uma unezinhlamvu eziyishumi, inani lamandla ngalinye lizoba ngu-228, uma nje lifana nhlobo. Uma ubukhulu behlukile, ke le ndlela yokubala eyodwa ngeke isebenze.

Yini okufanele ngiyenze?

Uma ama-cutlets of ubukhulu obuhlukile, kulula ukubala inani lamandla ngalinye, ngokusekelwe kwedatha ngamagremu ayikhulu. Ukuze ubala okuqukethwe kwekhalori yesidlo, kuzodingeka ulinde nomndeni wonke ukuze udle, sidinga zonke izinhlamvu!

Uma kukhona amafutha ashiyayo epanini lokuthosa, bese ulihlanganisela kwisitsha sokulinganisa uphinde ususe okuqukethwe kwekhalori kusukela kuphelele, isibonelo sinikezwe ngenhla. Ukubala kuhilela yonke imikhiqizo. Uma amafutha engekho, futhi isisindo sawo wonke ama-cutlets singu-0.7 kg, khona-ke sizokwazi inani lamakhilogremu ngamagremu ayikhulu. Ukuze senze lokhu, kudingeka sihlukanise wonke ama-khalori ngesisindo se-cutlets kufomu eliphelile. Bala inani lekhalori le-dish lizosisiza ifomula elula.

Ngakho-ke, bhala phansi kwidayari yakho: okuqukethwe kwekhalori yegremu eyodwa kufana nokuhlukaniswa kokuqukethwe kwekhalori eliphelele kuzo zonke izithako ezingezansi ngokulinganisa isitsha esenziwe ngomumo. Bese ukwandisa isibalo esiphelele ngamakhulu futhi uthole inani lamandla amagremu ayi-100. Manje udinga ukubala okuqukethwe kwekhalori kwesidlo olungiselele. Namuhla sinamakhethi.

Hlukanisa u-2275.45 (ama-calories) ngo-700 (isisindo sezinhlamvu eziphelile), kuvela ku-3.25 (inani lama-khalori ngalinye ngegramu). Manje izikhathi ezingu-3.25, sithola u-325 - lokhu okuqukethwe kwekhalori ngamagremu ayi-cutlets okuphekwe. Ukuthola inani lokudla okunomsoco womuntu owodwa, udinga ukukala isisindo. Inani lamagremu landa ngo-3.25.

Njengoba ubonile, ukubala okuqukethwe kwekhalori kwesidlo ngamazitha akuyona neze nzima. Manje sizofunda ukubala inani lokudla okunomsoco womhluzi, ngoba isobho yisidlo sokuqala, futhi ngaphandle kwalo ngeke kube nokudla okwanele.

Ukubala kanjani ikhalori okuqukethwe komhluzi?

Umhluzi kufanele udliwe okungenani kanye ngosuku ukuze ube nenempilo, enhle futhi ujabule. Ungadla kuphela umhluzi, ngaphandle kwezithasiselo, ukudla okunomsoco, okunomsoco nokuwusizo kakhulu. Ukubala okuqukethwe kwekhalori kwesidlo kulula, udinga nje ukwandisa inani lamandla lomkhiqizo owakhethile ukwenza umhluzi (ngamagremu angu-100) ngo-0.9. Ngale ndlela uzothola imililitha eyikhulu yomhluzi wokudla. Ukubala okunjalo kwekhalori yokudla okulungele ukufaneleka uma upheka umhluzi ngesilinganiso sempilo namanzi 1/1. Uma kunamanzi amaningi, khona-ke inani lamandla lomhluzi lizokwehla, uma lingaphansi - lizovuka.

Ukuze ulungise umhluzi wokudla, udinga ukwenza kanje: emva kokubilisa, inyama isuswa epanini, amanzi athululelwa emanzini. Amanzi amasha athululelwa ngaphakathi, futhi inyama iphekwe kuyo kuze kube yilapho isilungele. Lokhu kubizwa ngokuthi umhluzi wesibili. Ngakho-ke, ulahla ukutholakala kwamafutha angaphezu kwesidlo, iningi lama-kilojoule elivela enyameni liya emanzini esigabeni sokupheka, lapho ijusi lisaqhubeka khona. Manje ake sibone ukuthi singakanani ukubala okuqukethwe kwekhalori yesobho.

Mangaki amakhilogremu ase-borsch?

Lesi sidlo ukudla okuthandayo kwabantu abaningi. Abafokazi bavakashela izindawo zokudlela zaseRussia ukunambitha iborsch. Umsikazi ngamunye unempilo yakhe yokupheka kanye nokupheka. I-Borshch idume hhayi kuphela ngenxa yezimfanelo zayo zokunambitheka, kodwa futhi nezinzuzo zayo, ngoba inethambile yamavithamini nama-microelements, okukhona kakhulu ngobuningi kwimifino esetshenziswa: i-beet, izaqathe, iklabishi, anyanisi, u-garlic, utamatisi, ama-herbs fresh. Lena yonke indlu yokugcina yangempela! Ukuqukethwe kwekhalori ye-borscht kuncike ekubambeni kwayo, othile uthanda ukuqina, nabanye - uketshezi oluthe xaxa, kusuka enyameni esetshenziswayo neminye imikhiqizo. Yingakho asiyikubeka isibonelo seresiphi yokubala, kepha sizokutshela indlela yokubala okuqukethwe kwekhalori ye-borsch, esekelwe emafomulini okwethulwa ngenhla kokuqukethwe kwalesi sihloko.

Bala amakholori

Ukuze uthole ukuthi inani lamandla nemithi, sebenzisa i-calorie calculator, iqukethe inani lama-khalori ngamagremu angama-100 okudla okuluhlaza. Njengoba sesichazile kakade, ivolumu iyancipha, kodwa amakholori awalahlekile. Okufanayo kwenzeka lapho ulungiselela isobho. Amanzi ngumkhiqizo ongewona u-caloric, kodwa umhluzi uzogcwala nawo. Inani lamandla ngeke likhuphuke noma liyancipha, lizosakazwa ngokuvumelana nenani eliphelele. Ngakho, ukubala okuqukethwe kwekhalori yesidlo, udinga ukwazi inani lenani lazo zonke izingxenye ze-borsch. Isisindo sabo sidingeka kuphela ukubala inani lama-kilojoule, isibonelo, iklabishi elimhlophe liqukethe amagremu ama-27 kilocalories, bese usebenzisa amagremu angu-250, bese uthola 67.5.

Ukusebenzisa inqubo evamile, ukupheka isobho. Kodwa futhi, ungasheshi ukunambitha, udinga ukulinganisa ivolumu yesitsha esilandelayo, siyidinga ukubala. Ngakho, okuqukethwe kwekhalori kukho konke okwenziwe ukulungiselela izithako, kusho, ama-kilogram angu-2500, kufanele ihlukaniswe ngokwevolumu (sithi sinamitha angu-4 - 4000 ml we-borsch). Sithole inani lalingu-0,625 - lokhu okuqukethwe kokukhalenda kwesigamu esisodwa sesobho. Manje yande ngamakhulu futhi uthole u-62.2 - okuqukethwe kwekhalori ye-100 ml ye-borsch ekulungele!

Ukusebenzisa ukukhonza, ungakhohlwa ukukulinganisa, ngakho uzokwazi ukuthi udla kangakanani ama-khalori. Kudayari yakho ukubala amakholori ophekwe ezitsheni zakho zokupheka, bhala umphumela. Kuzoba usizo kuwe ngokulungiselela okulandelayo, futhi ngeke kudingeke ukubala izibalo ezivele zikhona. Kodwa ngenxa yalokhu, njalo ulungiselele kusuka ezingxenyeni ezifanayo, ngaphandle kwenombolo efanayo.

Okuqukethwe kwe-caloric kwezingubo zangaphandle

Bala okuqukethwe kwekhalori yesitsha, okulungiselelwe ukuhlobisa, ungabuye futhi, ngamasu ajwayelekile. Isibonelo, ubilisiwe amagremu angamakhulu ama-pasta bese ubeka isigamu sakho ipuleti. Hlukanisa inani le-calorific ngamabili futhi uthole inani lamandla wesabelo sakho. Uma i-pasta yayinamabele nge-bhotela, bese uthola okuqukethwe kwekhalori okuqukethwe esigatsheni esetshenzisiwe (ama-gram ayikhulu abhalwe phansi). Isibonelo, wasebenzisa amagremu angu-20 wamafutha, lokhu kuyinkomba bese uthola. Lokhu kwenziwa nje ngokuhlukanisa ama-kilojoule ngamagremu ayikhulu, ukuthola amandla wegrimu eyodwa, ukuliphindaphinda ngo-20, lokhu kuyoba yinani lesikwama sakho.

Amazambane ahlambulukile ahlushwa "ukuhlushwa" okufanayo. Silinganisela amazambane abomvu ukuze sikwazi ncamashi inani lamandla. Sibilisa, silinganise. Ake sithi sinepondo. Wanezela amamitha ayizikhulu wamabisi nama-gramu angu-20 ebhotela. Isisindo esiphelele manje sesingu-620 amagremu. Sibheka itafula lekhalori, sibone inani lokudla okunomsoco wobisi namafutha asetshenzisiwe (ungabheka futhi emaphaketheni). Sengeza zonke amakholori, inani labo lihlukaniswe ngesisindo se-dish. Sithola umphumela wamandla kagesi owodwa, sithole inani elilodwa ngamakhulu, umphumela - inani lamakhilori ngamagremu ayikhulu! Konke kulula kakhulu futhi kulula. Uma isetshenzisiwe, izibalo ezinjalo ngeke zidale ukuphazamiseka.

I-Porridge

Abantu abaningi abathanda iphariji, baqale usuku lwabo lokusebenza nabo. I-Porridge isiza ukuvuselela, uzizwe ungakapheli isikhathi sokuphumula. Ngakho-ke, njengesibonelo sokubala ama-calorie, ake sithathe iphariji. Ukupheka sithatha amagremu angamakhulu amabili elayisi kanye nesigamu ilitha yobisi. Ngakho-ke, irayisi elingamakhilogremu ayikhulu liqukethe amayunithi angama-344, ngakho-ke sinama-688. Ubisi buhlotshiwe, buqukethe amayunithi angu-30.8 ngamakhulu ayizigidi, sinamakhulu amahlanu, ngakho-ke sithola ama-kilojoule angu-155. Ukukhipha konke, sithola 842, futhi lokhu kuzoba yi-caloric value Ukudla okulungiselelwe. Ukusebenzisa ifomula evamile, sibala isabelo sethu: sihlukanisa ama-kilojoule ngesisindo, thola inani legrama elilodwa, sande nge-khalori eyikhulu amagremu angama-phalishi. Uma udla okungenani noma ngaphansi, lanisa isabelo sakho futhi wande amandla wegrimu eyodwa ngesisindo sephalishi.

Ngokufanayo, ungakwazi ukubala inani le-caloric yezitsha ezilungiselelwe ngokusetshenziswa kwamafutha. Indlela yokuthola inombolo yamayunithi esiqeshini esisetshenzisiwe, sibhale ngenhla. Ekubalweni kwekhalori ukudla okulindelekile kufaka phakathi izithelo zomisiwe, amajikijolo nezithelo. Ungakhohlwa ukusebenzisa izikali. Manje ake sikhulume ngamaphutha avunyelwe avame ukubalwa.

Amaphutha amabili ngokubala amakholori

Izisekelo ze-calorifiers ziqukethe inani elikhulu lokupheka, futhi ngokuvamile abesifazane baqondiswa ukubala kwabo, isisindo sokudla okulungele. Into ethi "ubisi lobisi" lungaphekwa kunoma yiliphi inani lobisi, futhi nakanjani ngeke ukwazi inani lamakholori. Kubuye kube yimfihlakalo ukuthi umkhiqizo wawunamafutha kangakanani. Okufanayo kusebenza ku "isaladi yemifino" - awukwazi ukuthi uluhlobo luni lwemifino nokuthi usetshenziswa kangakanani. Yingakho akufanele uncike ezintweni ezinjalo, ube nesidla ku-cafe noma yokudlela. Ngaphezu kwalokho, awukwazi ukungena kudayari yakho idatha eyamukelwe. Faka kuphela izibalo zakho lapho ulungiselela.

Iphutha lesibili futhi elivame kakhulu kuthatha isampula kwisidlo esenziwe ngomumo. Ulinganise ukudla okuluhlaza ngaphambi kokupheka, ufunde inani lazo lamandla. Manje kubalulekile ukuthi ukwazi kahle okuqukethwe kwekhalori yesidlo esilungisiwe. Njengoba sesivele sibhaliwe, yonke igremu ibalulekile. Yingakho unamandla futhi ungazami isidlo esingenamandla, ngisho noma udinga ukuhlola usawoti. Uma enganele, ungakwazi njalo usawoti isabelo sakho, kodwa uma kuningi, awukwazi ukukulungisa.

Ekugcineni ngifuna ukusho ukuthi amafomu awakhunjulwa ngokushesha, futhi akudingeki ukuba usebenzise idayari yakho njalo. Ukubala amakholori kulula kakhulu, ngoba ulawula ukudla kwakho ngokuphelele, futhi lokhu kusiza ukulahlekelwa isisindo futhi uthuthukise impilo yakho.