Ukutya kwekhalori ephantsi

Ingcamango yokutya okuphantsi kweekhalori ayicacanga. Ngakolunye uhlangothi, eli gama lithetha ikhukhamba kunye nesilariyil, umxholo wekhalori apho ngokuqhelekileyo uncinci, kwaye ngakwelinye icala, nokuba ubumnandi obuzalisa ukoma kwama-carbohydrates yibo abangenako ukufumana isiqwenga sekhekhe kunye ne-cream cream. Ngokuthelekiswa, ukutya okuphantsi kweekhalori kufaka isiliva (12 kcal / 100 g) kunye ne-marshmallow (303 kcal / 100 g).

Ngapha koko, ukudideka kule ngxaki kuzama ukunyusa abavelisi ngokwabo, abanomdla kwinto yokuba iimveliso zabo eziphezulu zeekhalori zithengiswa kwaye zincinci - ziqwalasele ubungakanani bokuba umxholo wekhalori uboniswe kwipakethe. Ngokuqhelekileyo oku kufuneka kube ngu-100 g yemveliso, kodwa ngokuphindaphindiweyo, befuna ukuhlambalaza, babonise inani lamandla ekusebenzeni (kunye nantoni yokukhonza, jonga phakathi kweprinting encinane kwilebula).

Ngoko ke, enqwenela ukuba negalelo kuyo yonke indlela yokulahlekelwa ubunzima besintu, sikubonelela ukutya okuninzi kakhulu kweekhalori, ongayitya nayo.

I-calori ephantsi kunye neeprotheni

Ukutya okunelisayo kunayo yonke iqulethe ezininzi iiprotheni ngokunokwenzeka. Ama-proteins ayidla ixesha elide, acebise umzimba nge-amino acids, amavithamini, amaminerali, akhusele umkhuhlane kwaye athinte imveliso yee-enzyme, ekubeni ezi zinto zenziwe zivela kwiiprotheni.

Iiprotheni eziphantsi kweekhalori:

• inyama - ininzi "iprotheni" kwaye ngelo xesha ayikho ephezulu kwiikhalori - inkomo (194 kcal) kunye nemvana (219 kcal);
• inkukhu - i-turkey iqukethe iphrotheni eninzi kuneenkukhu, kunye neekhalori ezingaphantsi (33% yemfuneko yeprotheyini yansuku zonke kunye ne-153 kcal);
• iintlanzi - ityhuna kwijusi yayo (96 kcal) kunye ne-salmon (218 kcal);
• I-cottage cheese 5% ye-fat content - 145 kcal;
• iimbotyi - 139 kcal;
• "Soy inyama" - 290 kcal.

Nangona kunjalo, xa udla ukutya okunokwakheka kweekhalini, kufuneka uhlale engqondweni ye coefficient, ebonisa ukuba uzalisekile kangakanani loo mveliso kunye nama-amino acidiweyo, kunye nendlela abaxhamla ngayo.

Izinga eliphezulu kakhulu lokufana:

• maqanda;
• i-cottage cheese;
• protein
• turkey;
• salmonids.

Yonke le yokutya ikhalori ephantsi ukulahleka kwesisindo kunciphisa ishukela legazi (kuba ligalelwe ixesha elide) kwaye likhawuleza i- metabolism (kuba inceda ukuvelisa i-enzyme kwaye ihlanganise iivithamini). Nangona kunjalo, ngokuphindaphindiweyo, ukutya okunjalo kubonakala ngathi kusandul 'ukutshatyalaliswa (njengamahlwankwe amaninzi, i-cottage cheese, yogurt yendalo), ngoko kukho indlela yokwenza kuyo nayo iyancwisa ukutya okunekhalori ephantsi, ukongeza ukutya kwiprotheni nezinye izakhi zokutya.

Ukutya okuncinci kakhulu kwekhalori:

• amajikijolo;
• ijusi yetamatato;
• iiapulo kunye namapheya;
• persimmon, imango;
• imifuno eluhlaza;
• iklabishi yazo zonke iintlobo;
• i-buckwheat, irayisi ebomdaka, i-pasta ye-rye.