Izondlo ziqinisekile: yi-porridge eyisidleke esihle kakhulu ekuqaleni kosuku. Zinezakhiwo ezithambile kanye nokunambitheka okuthakazelisayo, ukuze kutholakale ipheshana lomzimba emisebenzini lwenzeka ngendlela yemvelo, ezolile.
Yikuphi okusanhlamvu okuphansi kwekhalori?
Uma ubheka ukupakisha cishe noma yikuphi okusanhlamvu, uzobona ukuthi i-100 g yama-akhawunti womkhiqizo okungenani ama-300 kcal. Lokhu kusabisa abaningi - kungumfanekiso ophezulu kakhulu. Ungakhohlwa ukuthi amathumba evamile we-porridge izikhathi ezingu-3 - futhi uma ubeka amagremu angu-100 okupheka, uthola amagremu angu-300 we-porridge eqediwe. Akunzima ukubala ukuthi okuqukethwe kwekhalori yomkhiqizo kunciphisa isici se-3 kanye!
Ungakhohlwa ukuthi inani lamandla emkhiqizo owomile futhi ophelile uhlukile kakhulu, futhi ungakwazi ngokulinganisa ukubala ukudla kwakho ngokukhetha uketshezi oluphansi lwekhalori.
Ikhalenda eliphansi kunawo wonke
Cishe kunoma yikuphi okusanhlamvu ungapheka umgogodla ophansi kakhulu kunamanzi. Imfihlo ilula kakhulu: ungafaki usawoti, ushukela, ibhotela, ubisi kanye nanoma yiziphi ezinye izithasiselo emgodini, kodwa uthele amanzi amaningi engilazi kunokujwayelekile, futhi uhlanganise ne-gruel ngokushisa okuphansi. Ngenxa yalokho, uthola iphalenda elincane, elibuhlungu elinokuqukethwe khalori ngamayunithi angama-80 nge-100 g yomkhiqizo ophelile.
Amaphilisi okudla aphansi-ikhalori
Cabanga ngokuqukethwe kwe-caloric kokusanhlamvu okuhlukile (okusanhlamvu okuphawula, hhayi okusanhlamvu, nokubala okuqukethwe kwekhalori yomkhiqizo oqedile, udinga ukwahlukanisa inombolo ngo-3, uma upheka iphariji ngendlela yendabuko).
- I-barley ye-Pearl iqukethe i-324 kcal nge-100 g. Ososayensi bakholelwa ukuthi kungaba ngcono kakhulu umsebenzi we-metabolism.
- Ummbila uqukethe u-325 kcal, futhi uma ubilisiwe emanzini amaningi, kuzoba lula kakhulu, kodwa kunelisekile futhi
isidlo esinomsoco. - I-Semolina iqukethe 326 kcal, futhi kuye ngokuthi indlela yokupheka, ingaba yinto elula futhi ewusizo. Ayinayo i-fiber, inezinto ezimbalwa eziwusizo, kodwa inhle kubantu abanezifo ezingaphezu kwesisu.
- Ama-groat e-buckwheat aqukethe amakhilomitha angama-329. I-plus yayo yukuthi cishe ayidli isidlo esiphundu, okusho ukuthi isidlo esilungisiwe sizoba mnandi futhi kulula.
Uma unesithakazelo e-oatmeal ephansi, ungayipheka ngaphandle kokushukela futhi unamanzi amaningi - emva kwakho konke, ku-100 g okusanhlamvu kunama-345 kcal. Njengoba kulula ukubona, ngokuvamile, wonke ama-porridges cishe angalingana ngama- khalori - ngakho-ke kwasekuseni kunokwenzeka ukuthi ukhethe ukhetho okuthandayo.