Phala yamchere kwambiri kwambiri

Nutritionists ndi otsimikiza: ndi phala yomwe ndi yabwino kudya kwa kuyamba kwa tsiku. Zili ndi zofewa zokoma komanso zokoma, kotero kuti kuphatikiza kwa tsamba la m'mimba mu ntchito kumachitika mwachibadwa, modekha.

Ndi zakudya zotani zomwe zili ndi zotsika kwambiri?

Poganizira zolemba za mbeu iliyonse, mudzawona kuti 100 g ya ndalama zamakina 300 kcal. Izi zimawopseza ambiri - ndi chiwerengero chachikulu. Musaiwale kuti nthawi zambiri piritsi zithupsa katatu - ndipo mutayika magalamu 100 a tirigu wophika, mumalandira 300 magalamu a phala. Sikovuta kuwerengera kuti caloric zomwe zili m'gululi zimachepetsedwa ndi chinthu chachitatu!

Musaiwale kuti mphamvu yamtengo wapatali ya mankhwala ouma ndi omaliza ndi osiyana kwambiri, ndipo mumatha kuwerengera zakudya zanu moyenera pogwiritsa ntchito phala yamchere.

Phala yamchere kwambiri kwambiri

Pafupifupi kuchokera kumtunda uliwonse mungathe kuphika phala la pansi kwambiri pamadzi. Chinsinsi chake ndi chophweka: musamamwe mchere, shuga, batala, mkaka ndi zina zina zowonjezera phala, koma tsanulirani madzi ambiri pagalasi kusiyana ndi nthawi zonse, ndi simmer gruel pa moto wochepa. Chotsatira chake, mumapeza phala wochepa kwambiri, wokhala ndi phokoso lokhala ndi calorie yokwanira pafupifupi magawo 80 pa 100 g ya mankhwala omaliza.

Mapiritsi odyera ochepa

Taganizirani za caloriki zamasamba osiyana siyana (zolemba zambewu, osati tirigu, ndi kuwerengera za caloriki zomwe zagwiritsidwa ntchito, muyenera kugawa chiwerengero cha 3, ngati mukuphika phala mu njira yachikhalidwe).

1. Pearl ya balere ili ndi 324 kcal pa 100 g. Asayansi amakhulupirira kuti akhoza kusintha kwambiri ntchito ya kuchepa kwa thupi.
2. Mbewu ili ndi 325 kcal, ndipo ngati yophika m'madzi ambiri, idzakhala yowala kwambiri, koma yokhutiritsa komanso chakudya chopatsa thanzi.
3. Semolina ili ndi 326 kcal, ndipo malinga ndi njira yophika, ikhoza kukhala yowoneka bwino. Sili ndi tizilombo toyambitsa matenda, koma muli ndi zinthu zochepa, koma ndizovuta kwa anthu omwe akudwala matenda opatsirana m'mimba.
4. Buckwheat ili ndi makilogalamu 329. Zowonjezera zake ndikuti nthawi zambiri amadya zokoma, zomwe zikutanthauza kuti chakudya chokonzekera chidzakhala chokoma komanso chosavuta.

Ngati muli ndi chidwi ndi otsika kalori oatmeal, mukhoza kuphika popanda shuga komanso madzi ambiri - pambuyo pake, pa 100 g ya tirigu pali pafupifupi 345 kcal. Monga zosavuta kuziwona, kawirikawiri, ma porridges onse ali ofanana ndi ma calories - kotero kwa kadzutsa ndizotheka kusankha zosangalatsa zanu.