Zakudya za caloric ndi zakudya ndi chiwonetsero cha mphamvu yomwe thupi limapereka kwa iwo. Pamene makilogalamu patsiku amabwera mocheperapo mwachibadwa - thupi limataya kulemera, ndipo pamene zambiri-zimadzaza. Ndicho chifukwa chake ndikofunika kusunga bwino ndikutsatira zizindikiro zabwino.
Zamagulu zomwe zili ndi calorie yochepa
Munthu wopepuka aliyense ayenera kudziwa zakudya zomwe zili ndi calorie yotsika kuti azigwiritsa ntchito nthawi zonse zakudya zawo. Tikukupatsani mndandanda wa mabatire ophweka komanso othandiza kwambiri.
Atsogoleriwa ali mndandanda wa zomera:
- nyanja kale - 5 kcal pa 100 magalamu;
- nkhaka - 10-15 kcal pa 100 magalamu;
- letesi la masamba - 15 kcal pa 100 magalamu;
- tomato - 14-19 kcal pa 100 magalamu;
- radish - 20 kcal pa 100 magalamu;
- sipinachi - 21 kcal pa 100 magalamu;
- kabichi - 21 kcal pa 100 magalamu;
- biringanya - 24 kcal pa 100 magalamu;
- Tsabola wokoma - 28 kcal pa magalamu 100;
- turnip - 28 kcal pa 100 magalamu.
Pachiwiri - mkaka:
- mafuta ochepetsa mafuta - 30 kcal pa 100 magalamu;
- mafuta ochepa - 50 kcal pa 100 magalamu;
- mkaka - 58 kcal pa 100 magalamu;
- skim curd - 86 kcal pa 100 magalamu.
Pachitatu - zakudya zamtundu wa mafuta, nkhuku ndi nsomba:
- pollock 70 kcal pa magalamu 100;
- navaga - 73 kcal pa 100 magalamu;
- impso - makilogalamu 77 pa magalamu 100;
- kupweteka - 80 kcal pa 100 magalamu;
- burbot - 81 kcal pa 100 magalamu;
- Mtima - 87 kcal pa 100 magalamu;
- carp - 96 kcal pa 100 magalamu;
- nkhuku - 165 kcal pa 100 magalamu;
- ng'ombe - 187 kcal pa magalamu 100;
- Turkey - 197 kcal pa 100 magalamu;
- kalulu - 199 kcal pa magalamu 100;
- nkhosa 203 kcal pa 100 magalamu.
Caloric zokhudzana ndi kulemera kwake ziyenera kuganiziridwa pamene mukupanga zakudya zanu. Zitha kukhala mkaka wa mkaka kapena mapuloteni-masamba, zomwe zimatsimikizira kuwonongeka kwakukulu kosavuta.
Kudya zakudya zamakono
Monga lamulo, zakudya zoterezi zimakhala ndi malire amtundu wa kalori, zomwe siziyenera kugwedezeka. Ngati simukufuna kudikirira zotsatira, imani pa 1200 kcal. Timapereka zakudya zomwe zimatanthauza pafupifupi kuchuluka kwa ndalamazi.
- Chakudya cham'mawa - tiyi wobiriwira, mazira ochokera mazira awiri kapena oatmeal phala.
- Chakudya ndi gawo la supu iliyonse ndi saladi yobiriwira.
- Chotupitsa - galasi ya yogurt kapena kefir.
- Chakudya - nsomba, nkhuku kapena ng'ombe ndi zokongoletsa masamba (kupatula mbatata).
Zakudyazo zikugwirizana ndi zakudya zamagulu, kotero simukusowa kudandaula za nthawi ya chakudya: mungathe kumamatira kwa nthawi yonse yomwe mukufuna kufikira mutapeza zotsatira. Kulemera kwa thupi kudzachitika pamtunda wa 0,8 - 1.5 makilogalamu pa sabata.