Isonka ngumkhiqizo omangalisayo onokuba luncedo kakhulu, kwaye unobungozi - okokuqala, kubalo. Kule nqaku uza kufunda ukuba zininzi iikhalori zesonka - amabakala ahlukeneyo.
Zingaphi iikhalori zisesonka esingumnyama?
Isonka esiMnyama sisisondlo esinomsoco kwaye sempilweni, ngakumbi xa kulungiswe ngaphandle kwemvubelo. Iquka umgubo we-rye, oqulethe inani elikhulu lezinto ezincedo, phakathi kwazo-ii-vithamini, i- magnesium , i-potassium, i-calcium, i-phosphorus, insimbi, i-fiber kunye nama-amino acids.
Nangona kunjalo, naye unomxholo ophezulu wekhalori. Ngokuxhomekeke kwiintlobo ezahlukeneyo, isonka esinomnyama siqulethe iikholori ezingama-190-210. Ngokomyinge, esinye isiqwenga sinciphisa malunga ne-25 amagremu, oko kuthetha ukuba kuya kunika umzimba malunga ne-kcal 50.
Zingaphi iikhalori zisesonka esimhlophe?
Iikalori kwisonka esimhlophe siyi-oda eliphakamileyo kunomnyama, ngoko ke akunakwenzeka ukuyibiza ngokuthi ukutya. Ngoko, umzekelo, kuxhomekeka kwiintlobo ezahlukeneyo, i-100 ukuya kuma-230 amagremu zivela kwi-230 ukuya kwi-250 kcal. Nangona kunjalo, olu luhlu lukhanya ngakumbi kunomnyama, kunye nesinye isiqwenga sinciphisa malunga ne-20 g, oku kuthetha ukuba iqulethe malunga ne-kcal 50 efanayo.
Kuyafaneleka ukuba uqaphele ukuba iikhalori zesonka esimhlophe "ayinanto", kuba umgubo wengqolowa awunayo i-fiber ngexesha lokufumana unyango oluninzi, akukho nto isebenzisayo kwimveliso enjalo, kodwa ngexesha elifanayo, ukusetyenziswa kwalo kusongela isibalo sakho ngokufumana inzuzo.
Zingaphi iikhalori ezikwisonka se-bran?
Isonka esiqingqiweyo ngumkhiqizo ocebileyo kwi-fiber, kuba, ngokungafani nesonka esimhlophe, i-bran igcinwe-inxalenye ebalulekileyo kunengqolowa. Nangona kunjalo, nangona zonke iinjongo, lo mveliso uphezulu-khalori - kwi-100 g kukho i-285 kcal (ye-8 g yeprotheni, i-4 g yeenqatha, i-52 g ye-carbohydrates).
Isiqulatho sekhalori kwesinye sinqabileyo sesonka (25 g) siya kubandakanya iikholeji ezingama-70. Lo ngumkhiqizo wokutya okunempilo, kodwa kungekhona ukulahleka kwesisindo.
Ngaba kunokwenzeka ukutya isonka ngokutya?
Njengoko ubona, zonke iintlobo zezonka ezithandwa kakhulu zinomxholo ophezulu wekhalori. Yingakho izondlo zicebisa ukuba unganciphisi ukutya kwakho kunye nokunciphisa okwesikhashana ukusetyenziswa kwesonka kwisitya esisodwa ngomgangatho. Kungcono ukuyidla njengesikhwama sentsasa okanye isobho lokutya kwasemini - kodwa kungekudala ku-14.00. Oku kuya kuvumela ukuba umzimba uphinde usebenzise kwakhona iikhalori eziphuma kumbane uze uwuxube ngosuku, ungayishiyi kwakhona kwifom yeegciwane ezinomzimba emzimbeni.
Ukongezelela, ukhetha isinkwa sokutya, khetha ukhetho lwe-rye ngaphandle kwezongezo ngendlela yamantonga kunye nezinye izithako - konke oku kwandisa umxholo wekhalori wokugqibela.