Yini ikhalori ukudla: ithebula ikhalori amasobho, izitsha main, nama-dessert ukudla okusheshayo

Ukudla okunomsoco akunakwenzeka ngaphandle kokubala inani amandla ekudleni. Ngokwesibonelo, umuntu omdala ngosuku liyadingeka kusuka 2000 kuya ku-3000 kcal, kuye ngohlobo lomsebenzi. Eqinisweni, umsebenzi ehhovisi kanye nomsebenzi emayini yamalahle kuhilela umzamo ehlukahlukene ngokomzimba. Ukuthi aseqeli ngalé Kunconywa kuyinsakavukela yansuku zonke 2000 kcal futhi ngenxa yalokho akubona ukhuluphele, kungcono ukwazi okuqukethwe ikhalori ukudla. Uhlu kilojoule ka amasobho, izitsha main, nama-dessert ukudla okusheshayo is okwethulwa kulesi sihloko.

Zingaki "ukala" borsch

Ngakho, ukudla okuphelele kuqedile ngaphandle Yiqiniso kuqala. Ngokuvamile, singamakhosikazi emizi ukupheka isobho inyama noma inhlanzi umhluzi, kulekelelwa imifino, okusanhlamvu kanye nezinye izithako. Amandla ukubaluleka amancane, okubaluleke kakhulu, uqaphele, ukuze uma kusetshenziswa isidlo ungangezanga kakhulu ukhilimu omuncu noma imayonnaise. Nasi ithebula lokuqukethwe caloric izitsha lokuqala:

Ngenhla kuyinto ngqo ikhalori izitsha. ithebula ikhalori kuhlanganisa isobho ethandwa kakhulu. Okuwukuphela amandla value unikezwa ngayinye amagremu 100 umkhiqizo eseqedile, kodwa uma ucabanga ukuthi bakhonze eyodwa 300 amagremu, ngisho 400 kilojoule wande ngokuphepha ngokuqale 3 noma 4. Ngakho-ke, isidlo sokuqala zokudla ke for kwasemini noma dinner, kodwa izinto eziningi ezincane kakhulu. Lokhu akusebenzi isobho yemifino umhluzi noma, isibonelo, hashi ngaphandle inyama noma isoseji.

Ithebula ikhalori ukudla: esikudlayo ku "lesibili"

Ngesikhathi sokudla kwasemini, isidlo yesibili avame uwayehlalise wakhonza dish side - irayisi, nokunye okufana nokolweni, nezinye okusanhlamvu - nokuthi iyiphi inyama noma inhlanzi. Futhi, ngaphezu kungaba isaladi noma usoso. Dinner, uma indlu kukhona amadoda, futhi ngokuvamile ngeke akwenze ngaphandle inyama noma yini posytnee. Ngaphambi ikhalori izitsha: Ithebula kuhlanganisa ethandwa kakhulu side izitsha nokudla main.

Ngakho cabanga in kilojoule. Ithebula ikhalori, futhi, yakhelwe amagremu 100 umkhiqizo. Lokho Yiqiniso yakho ephelele main nge side dish, "ukudonsa" okungenani 500 kcal. Ngakho-ke, labo ukudla noma nje akafuni seduze kangaka kwasemini, isidlo esikhulu kungcono ukuze kukhawulwe isobho kanye isaladi. Ngenxa yokuthi ukwaziswa okuningi kilojoule ekudleni kwethu ukuletha inyama izitsha, kusuka lapho, yebo, kunzima kakhulu ukuyeka - ekugwedleni, bona simnandi.

Ngo-calories: Ithebula ikhalori salads

Ngakho, zemifino ehlukahlukene Ihlangana - ephelele esikhundleni amanoni izitsha "ezisinda" kangaka. Ibaluleke ngani amandla salads ethandwa? Ubekwe ethebuleni elingezansi.

Njengoba ubona, ngisho enkulu ikhalori servings isaladi imifino ngeke idlule kilojoule 150. Kuqhathaniswa yesibili egcwele - kuba okuncane enjalo.

Calorie kophudingi

Ngakho, ingxenye yesithathu ohlwini ukhonza dinner dessert egcwele. He sebenza isidlo noma isidlo ngaphambi kwesidlo. Ngakho, liyini inani lukagesi kophudingi ethandwa kakhulu? By the way, kuba impela umxhwele izibalo. Ngakho-ke, kungcono ukuba nama-dessert engxenyeni yokuqala yosuku kulabo kilojoule ezokwenza bekhulisa kusihlwa sasetshenziswa. Kanti-ke futhi "elimnandi" kuyinto isaladi izithelo noma imikhiqizo kuhhavini uqobo, ukusebenzisa okokunandisa.

Calorie Fast Food

Lesi sigaba - ikakhulukazi labo uthanda ukukudla kancane ku "McDonald" nezikhungo efanayo. Akungabazeki ukuthi ukudla ngempela esiphundu, futhi i-oda lakho ungathola emva kwamaminithi ambalwa. Lokho kufana nje ukudla okwakha ezicindezelayo, uzibonele:

Akumangalisi ukuthi iningi labantu abathanda ukudla ngesikhathi okusheshayo izikhungo ukudla, kuyinto ngokweqile.

Indlela ukunciphisa okuqukethwe kwama-kilojoule ukudla: amathiphu

Ngakho, unqume banamathele ezimisweni esikudlayo efanele kanye nokuqukethwe caloric ezingekho ngaphezu ekudleni kwakho. Nanka amathiphu ambalwa sendlela ukwenza isidlo kancane "kulula" ngokuya Inani amandla. Okokuqala, ukupheka isobho nge inkukhu noma yenkomo umhluzi. Futhi efanelekayo nenhlanzi. Yiqiniso, isobho, sasipheka ingulube chops, ezihlwabusayo, kodwa liphezulu kakhulu in kilojoule. izitsha Main kungcono kuphekelwa kubhayela double noma eyosiwe, wabhaka, noma ezimweni ezibucayi, gazinga e ayimbijana uwoyela. Esikhundleni yengulube ukunikela Enye imvu noma inyama yenkonyana nakho kungaba inkukhu noma turkey - hhayi eziningi kakhulu kilojoule, ukuthinta nokunambitha futhi omuhle kakhulu. Futhi akukho imayonnaise salads! Vegetable ephelele ephansi fat ukhilimu omuncu noma yogurt, ukugcwalisa ku ijusi lemon noma uviniga balsamic. Kodwa ukudla okusheshayo kufanele uyekwe ngokuphelele. Ngakho, kulesi sihloko, ithebula sasibhekwa njengophawu lokuthi ukudla ikhalori, ukudla - kokuthoma, kwesibili kanye salads - futhi ukunikeza iseluleko esithile indlela yokunciphisa amandla kwabantu ekudleni. Sethemba, izincomo kanye etafuleni kuzokusiza ukuhambisana nezimiso umsoco ofanele kanye nje musa udla kakhulu.