Mpunga wophika - makilogalamu

Mpunga ndi imodzi mwa zomera zomwe zimapezeka kwambiri komanso zofala kwambiri, zomwe zimakhala ndi mitundu yambiri yomwe imagwirizanitsidwa ndi zakudya komanso mphamvu zamagetsi. Yophika mpunga nthawi zambiri ndi gawo la zakudya zosiyanasiyana kuti athe kuchiritsidwa, kuchira ndi kuchepa.

Nthawi yofunika kwambiri pakudziwika kwa mbale kuchokera ku mpunga amadziwika kuti ndi ochepa kwambiri a kalori, zothandiza komanso zakuthupi. Mpunga wophika, umene kalori yake imakhala yochepa kwambiri, imakhala ndi malo otsogolera pakati pa zakudya zodyera, komanso imayambanso njira zosiyanasiyana zochepera.

Zopindulitsa katundu ndi makilogalamu a mpunga wophika

Mpunga uli ndi mitundu yambiri, yotchuka kwambiri komanso yotchuka kwambiri ndi mpunga woyera, wopukutidwa komanso wopanda mpunga, wofiira ndi wapamwamba. Caloriki wokhutira ndi magalamu 100 a mpunga wophika umadalira mtundu wa chimanga ndi momwe zikuphika. Zakudya zouma zili ndi makilogalamu 340-360 kcal, panthawi yophika, mpunga amasonkhanitsa madzi ndi kuwonjezeka kwa voliyumu, chifukwa chake mphamvu yake imachepa. Ma caloriki wophika wophika pamadzi ndi:

• Mchele woyera - 116 kcal;
• mpunga wopanda pulogalamu - 125 kcal;
• mpunga wofiira - 110 kcal;
• mpunga wamtchi ndi 100 kcal.

Mitundu yonse ya mpunga imakhala yopindulitsa pa thanzi komanso ili ndi zakudya zabwino komanso zoyeretsa. Mapangidwe a mtundu uliwonse wa mpunga amaphatikizapo mavitamini ambiri ndi mchere wamtengo wapatali - mavitamini E, D, B1, B2, B3, B6, phosphorous, potassium, magnesium, iron, ayodini, zakudya zamagetsi ndi zakudya zowonjezera. Chifukwa cha izi, mpunga umatha kukwaniritsa zosowa za thupi pa zakudya ndi masewera olimbitsa thupi, kuchepetsa zotsatira za zidulo ndikuphimba mmimba.

Mitengo yamtengo wapatali ya mbewuyi, komanso yokwera mtengo mtengo, ndi mpunga wamtchire. Mtengo wake umatsimikiziridwa ndi zikhalidwe ndi zikhalidwe kulima, ndi zakudya zomwe zimapangidwa ndi 18 amino acid ndi mavitamini ambiri, 5 kuposa kuposa mpunga wamba. Zakudya za caloriki zophika mpunga zophika ndizochepa, ndipo zowonjezera zowonjezera zimakhala zazikulu kuposa za mitundu ina.

Caloric wokhutira mpunga ndi mafuta akuwonjezeka pafupipafupi ndi 50-100 kcal pa kutumikira, malingana ndi mafuta okhutira ndi kuchuluka kwa mafuta. Childs, kutumikira 150-200 magalamu a mpunga ndi kuika 10-15 g mafuta. Kudziwa mafuta ndi calorie wothira mafuta, n'zosavuta kuwerengera kuti mphamvu ya mbale yonse idzawonjezeka bwanji. Koma mchere, ulibe mphamvu yowonjezerapo, kotero kuti mafuta a mchere wophika wopanda mchere komanso owonjezera mchere ndi ofanana. Mukawonjezera zina zonunkhira kapena sauces mpunga, kalori wokhutira mbale yonse imakula moyenera.