Nkhosa ndi imodzi mwa zakudya zopangira chakudya, chifukwa nthawi zakale zimapanga chakudya chambiri cha tsiku ndi tsiku. Mu miyambo yamakono, zakudya za mbatata ndi pasitala zinayamba kupambana, zomwe ziribe zotsatira zabwino pa thanzi ndi chiwerengero cha anthu.
Zizindikiro zazikulu za mitundu yosiyanasiyana ya tirigu zimakhala zokhudzana ndi caloriki, zomwe zimagwiritsa ntchito kanyama ndi zotsatirapo pa thupi la munthu. Nkhoma ndi mankhwala abwino komanso olemera kwambiri, choncho ndikofunikira kudziŵa mphamvu zawo ndi katundu wawo kuti apange chakudya choyenera chochokera ku zakudya zosiyana siyana za tirigu.
Zakudya za caloric za tirigu wotchuka komanso wamba
Kuchokera ku chimanga chimakonzedwa makamaka chimanga ndi masamba odyetserako nyama, komanso kuwonjezera mafuta kapena mkaka, zimapanga gawo la supu ndi zakudya zina zovuta. Taganizirani za zinthu zomwe zimapangidwa ndi zokhala ndi caloriki muzowuma ndi zokonzeka:
- Buckwheat ili ndi mitundu iwiri - dzenje ndi dzira. Kalori wothira buckwheat-mbewu yambewu ndi 329 kcal, yosweka - 326 kcal, chimanga kuchokera pachimake chili ndi mphamvu ya 101 kcal pa 100 g ya mankhwala omalizidwa.
- Nkhumba za tirigu zochokera ku mitundu yovuta zimakhala ndi caloriki zokwana 302 kcal, zosakaniza tirigu - 326 kcal, tirigu wokolola tirigu - 153 kcal.
- Kulemera kwa calorific ya semolina 326 kcal, viscous semolina phala pa mkaka uli ndi mphamvu ya 100 kcal pa 100 g.
- Oatmeal kuchokera kumbewu yonse ili ndi caloric ya 316 kcal, mu flakes - 355 kcal, phala - 109 kcal, ziphuphu zawo - 105 kcal.
- Kalori yokhudzana ndi balere yamatope imadalira mtundu wa barele ndi mtundu wa processing, pafupifupi ndi 315 kcal pa 100 g zowuma, ngale ya balere pa madzi ndi 121 kcal.
- Nkhumba za chimanga zili ndi makilogalamu 325 kcal, ndi phala pamadzi - 86 kcal okha.
- Balere kapena balere wosweka amakhala ndi makilogalamu 32 kcal, ndipo phala la balere pamadzi ndi 98 kcal.
- Zakudya zamakono za mpunga zimadalira mtundu wa mankhwala omwe tirigu wapitawo, mu mpunga wofiira ndi 340-348 kcal, mu mpunga wofiira mphamvu yamtengo wapatali - 303 kcal. Mpunga wa mpunga uli wodzala ndi wambiri, pafupifupi pafupifupi kcal 150 pa 100 g ya chakudya choyenera.
Monga momwe tikuonera pa mndandanda umene uli pamwambapa, zakudya zina zomwe zimakhala ndi caloric komanso zakudya zamtundu zimakhala zabwino kwa kadzutsa kapena chakudya chamasana. Chakudya chopatsa thanzi ndi chapamwamba chimaphatikizapo mpunga ndi tirigu. Zakudya ndi zakudya zochepa zimaphatikizapo chimanga, balere, buckwheat ndi oatmeal. Pamene mukukonzekera zakudya zanu, yikani zakudya zowonjezera chakudya chamadzulo kapena chamasana, komanso zakudya zopatsa thanzi.
