Zilibe kanthu ngati mukufuna kukonda kulemera, kupeza minofu kapena kuuma pang'ono - muyenera kuwerengera kalori ya zakudya zanu ndi kuchuluka kwa mapuloteni, mafuta ndi chakudya . Chiŵerengero cha BJU cha kulemera ndi kofunika kwambiri, chifukwa musanakhale wolemera kapena wouma, muyenera kulemera, ngati muli.
Konzani BZU chiŵerengero
Ziribe kanthu momwe munthu ankadyera, kuti achepetse kulemera, ayenera kuchepetsa kuchuluka kwa chakudya ndi mafuta mu zakudya ndikuwonjezera kuchuluka kwa mapuloteni. Ndizosatheka kukana kwathunthu chakudya, chifukwa thupi limapeza mphamvu kuchokera kwa iwo, koma chakudya chokhacho chimakhala chokhazikika m'malo mwake, ndiko kuti, m'malo mophika ndi kuphika, mbewu, macaroni kuchokera ku tirigu wa durumu, mkate wonse wa tirigu, masamba ndi masamba ayenera kugwiritsidwa ntchito m'malo mwake. Ponena za mafuta, sayenera kukhuta, kuonjezera kolesterolini m'magazi, komanso osaturated, omwe ali mu mafuta a masamba ndi mafuta a nsomba. Zakuloteni zimapezeka kuchokera ku mafuta ochepa a nyama ndi nsomba, zakudya zamakaka.
Chiŵerengero cha BJU cha kulemera kwa amayi ndi - 50% -30% -20%. Ngati mumachepetsa chiwerengero cha mapuloteni pang'ono ndi kuonjezera gawo la magawo, zotsatira zake zidzakhalabe, koma mocheperapo. Chiŵerengero cha BJU cha seti chidzakhala chosiyana kale. Mwamuna wolemera makilogalamu 75 ayenera kudya makilogalamu 3150 pa tsiku. Ngati mukukumbukira kuti 1 g ya mapuloteni ali ndi 4 Kcal, ndiye kuti mapuloteni ayenera kuwerengera 450-750 Kcal kapena 112-187 magalamu. Zakudya za patsiku zimayenera kudya 300-450 magalamu, zomwe zimagwiritsidwa ntchito pa makilogalamu 1200-1800 kcal. Mafuta ayenera kukhala 75-150 g patsiku kapena 675-1350 kcal.
Chiŵerengero cha BZH pa kuyanika chidzatsimikiziridwa ndi magawo atatu: mafuta otentha, katundu wamagazi komanso nyengo yopuma. Kawirikawiri, chithunzichi ndi chonchi:
- Masiku atatu oyambirira caloriki wokhudzana ndi zakudya ndi 1001 Kcal. Zakudya za madzi zimapanga 50 gramu, 22.88 mafuta ndi magalamu 148.72 a mapuloteni;
- Lachinayi asanaphunzire kutenga makilogalamu 37 a chakudya, ataphunzira 728 g. Belka - 148.72 magalamu, ndipo ataphunzira 114.4 g Mafuta 0.64 g asanaphunzitsidwe ndi 50 g pambuyo;
- Lachisanu chiŵerengero ndi chimodzimodzi, koma palibe maphunziro;
- Loweruka, BJU ndi - 239.2 / 143/40 g;
- Lamlungu - 104/143 / 79.3 g.