Zakudya zophikidwa monga ma mbatata yosenda zimangokhala zosiyana pazinthu zawo zothandiza, komanso mu caloriki wokhutira. Iwo sakondedwa osati ndi ana okha, komanso ndi akuluakulu ambiri. Zoona, kwa omalizawo funso lakuti chakudya chofunika kwambiri cha zakudya chimathandiza kwambiri. Ndipotu, aliyense amafuna kudya mokoma ndi kupeza mapaundi owonjezera.
Mafuta a apulo puree
Zophika ndi mazira apulisi nthawi zambiri zimaphikidwa pamadzi ndi kuwonjezera shuga. Chigawo chotsirizira, monga mukudziwa, chingayese nthabwala yoopsa ndi magawo abwino a chiwerengerocho. Kotero, pa 100 g ya mankhwala pafupifupi 70 kcal imatuluka. Kuwonjezera apo, puree iyi yokongola ili ndi 20 g ya chakudya, 0,7 g wa mapuloteni ndi 0,3 g mafuta.
Koma apulo msuzi kusakaniza ndi strawberries ali ndi kalori wokhutira 80 kcal.
Ngati mukuphika zokomazo popanda kugwiritsa ntchito shuga, ndiye kuti tidzatenga makilogalamu 36 (0.22 g wa mapuloteni, 10 g wa chakudya ndi 0.15 g wa mafuta).
Kaloriki wokhudzana ndi msuzi wa dzungu
Mphungu ya dzungu imakhala ndi zakudya zambiri (mavitamini D, A, C, PP, F, E), komanso chakudya chochepa - 81 kcal pa 100 g ya mankhwala.
Ngati mukuganiza kuti kalori yokhudzana ndi mphutsi yophimba, yomwe imaphatikizapo kaloti, mbatata, madzi, mchere, anyezi, dzungu, ndi mbale, zomwe zimapangidwa ndi dzungu ndi zukini, ndiye kuti caloriki idzakhala makilogalamu 50 pa 100 g ya mankhwala.
Caloric wokhutira karoti puree
Zakudya zimenezi zimaonedwa kuti n'zosavuta kuzidya ndi thupi. Lili ndi kcal 30 kokha pa 100 g ya mankhwala (0,8 g wa mapuloteni, 0,1 g wa mafuta ndi 7 g wa chakudya).
Mapulogalamu a karoti-apulo adzakulitsa caloriki kukhala 50 kcal pa 100 g ya mankhwala (2 g wa mapuloteni, 0, 16 g wa mafuta ndi 12 g wa chakudya).
Ngati mukufuna chinachake chokhutiritsa, mukhoza kudula kaloti zophika, mbatata, thyme, batala mu blender. Pankhaniyi timapeza 77 kcal pa 100 g (2 g wa mapuloteni, 5 g mafuta ndi 10 g wa chakudya).
Kalori purée ya mphodza
Lentil puree sichimakondedwa ndi odyetserako zamasamba okha, koma ndi omwe amatsata. Ma caloriki okhala ndi mphodza wofiira kuphatikizapo masamba osiyanasiyana amapereka 90 kcal pa 100 g (5 g mapuloteni, 5 g mafuta ndi 10 g wa chakudya).
Kuwonjezera pa mphukira zobiriwira, zakudya zake zimakhala zokwanira 130 kcal, m'malo mophika. M'kupita kwa nthawi, lentilo yokhala ndi 70 kcal pa 100 g ya mankhwala.
Kalori wothira mbatata yosenda
Ngati mukuphika mbatata yosakaniza popanda kuwonjezera mkaka, mazira, ndi zina zotero, timapeza 90 kcal pa 100 g. Muonjezera kuwonjezera mkaka wamtengo wapatali, kalori yokhutira idzafika 120 kcal.