Okuqukethwe kwe-Millet porridge - ikhalori

Umkhumbi we-Millet ungapheka ngezindlela ezehlukene, umuntu owenza ubisi, othile uneza izitshalo noma izithelo ezomile (ikakhulukazi umlimi), othile upheka embizeni, futhi omunye ugqoke izilwanyana zasolwandle. Ngenxa yalokhu okuhlukahlukene, lokhu okusanhlamvu akukwazi ukukhathala. Kusukela ngendlela ephekwe ngayo, inani layo le-caloric lixhomeke ngqo.

Okuqukethwe kwe-caloric yamapulangwe we-millet?

Ngokwalo, ama-millet okusanhlamvu anezilinganiso zamandla okulinganisa phakathi kokusanhlamvu: ku-100 g kukhona ama-348 kcal, ayi-11.5 g weprotheyini yemifino ewusizo, 3.3 g wamafutha emvelo kanye no-69.3 g we-carbohydrate. Lezivini zihlukaniswa nezakhiwo ze-lipotropic - ikhono lokuvimbela ukugcinwa kwamafutha amancane nokukhulisa ukusetshenziswa kwazo.

Abaningi bacabanga ngephutha ukuthi okuqukethwe kwekhalori ka-100 g okusanhlamvu kufana nokulingana kwamandla wephariji eliphelile. Lokhu kungukukhohliswa, ngoba noma yikuphi okusanhlamvu okuphekwa izikhathi eziningana, ivolumu yayo iyanda, futhi ngesikhathi esifanayo, okuqukethwe kwe-caloric kuyawa. Ngakho-ke, isibonelo, i-porridge ye-millet ene-viscous emanzini ama-khalori ine-90 kuphela engama-100 g. Kodwa-ke, uma ingeziwe ekubunjweni kwayo kwezinye izinto, izithasiselo eziningi ze-caloric, inani layo lamandla liyanda.

I-Wheatgrass carbohydrate ne-glycemic index

Uma sikhuluma ngokungahambi kahle kakhulu, umgudu wamathambo oyingqayizivele emanzini, inani layo le-caloric lizoba yi-134 kcal, lapho 4.5 g amaprotheni, i-1.3 g yamafutha kanye no-26.1 g we-carbohydrate. Inkomba ye-glycemic yayo izoba amayunithi angu-70.

Lokhu kuyinkomba ephakeme kakhulu kulabo abaphethwe yisifo sikashukela, futhi kulokhu kubalulekile ukuphatha umkhiqizo ngokunakekelwa.

Okuqukethwe kwe-caloric yamabhalane okusanhlamvu

Cabanga ngokuqukethwe kwekhalori kuzo zonke izinhlobo zamabele zokupheka ezizokuvumela ukuthi unamathele ekudleni ngaphandle kokubala kwekhalori ende. Cabanga ukuthi ingilazi eyodwa ingu-200 g. Ukuqukethwe kwekhalori kuboniswa ku-100 g womkhiqizo oqediwe - futhi ukubala okuqukethwe kwekhalori yesabelo, lesi sibalo kufanele sandiswe ngu-2 noma 3 (kuye ngokuthi ubukhulu bokukhonza).

1. I-porridge yokudla engenamanzi emanzini: 1 inkomishi yokusanhlamvu, izindebe ezingu-4 amanzi - i-kcal 70 nge-100 g.
2. Iphalishi lokudla emanzini: 1 izinkomishi zokudla, izinkomishi ezintathu amanzi - 87 kcal nge 100 g.
3. I-Porridge emanzini ngosawoti noshukela: 1 inkomishi yokusanhlamvu, izinkomishi ezingu-3 amanzi, 1 tsp. usawoti, 2 tbsp. ushukela - 103 kcal nge-100 g.
4. I-porridge yobisi ebisi: 1 izinkomishi zokusanhlamvu, izinkomishi ezingu-3 ubisi, 1 tsp. usawoti, 3 tbsp. ushukela - 142 kcal ngamagremu angu-100. Futhi futhi nge-10 g yebhotela (ye-pan yonke) - 150 kcal.
5. Iphunga elimnandi lama-millet ne-bhotela le-caloric okuqukethwe liphakeme - 134 kcal. Kufaka 1 inkomishi yezitshalo, 1.5 izinkomishi zobisi, 1.5 izibuko zamanzi, 1 tsp. usawoti, 3 tbsp. , 10 g webhotela.
6. I-Porridge emanzini ngemifula: 1 indebe yokudla, izibuko ezintathu zamanzi, 100 g we-prunes - 103 kcal nge-100 g.
7. I-Porridge ngobisi nemifula: 1 indebe yokudla, izibuko zamanzi amathathu, 100 g we-prune - 134 kcal nge-100 g.
8. I-Porridge ngobisi nama-walnuts: 1 indebe yokudla, izinkomishi ezingu-3 zamanzi, 100 g we-walnut - 174 kcal ngamagremu angu-100.
9. I-Porridge emanzini nge-walnuts: 1 inkomishi ye-cereal, 3 izinkomishi amanzi, 100 g umlimi - 150 kcal per 100 amagremu.
10. I-porridge emanzini ngethanga: 1 inkomishi yokusanhlamvu, izinkomishi ezintathu zamanzi, 200 g we-ithanga - 75 kcal ngamagremu angu-100.
11. I-porridge ngobisi nge-ithanga: 1 indebe ye-cereal, izibuko zamanzi ezingu-3, ​​i-200 g yamathanga - i-107 kcal nge-100 g.

Ukuze kufinyeleleke, kungashiwo ukuthi okuqukethwe kwekhalori yamapulangwe kunganciphisa ngokungeza ithanga namanzi, futhi kwandiswe ukwengezwa ubisi, ibhotela noshukela. Ukudla okunomsoco kungcono ukuyeka ushukela futhi ukhethe ukupheka ngaphandle kwezinto ezinamafutha. Njenganoma yikuphi iphariji, leli peyari liphelele ngekusasa, linikeza amandla amaningi futhi akubangeli isifiso sokuba nesidla kuze kufike isikhathi semini. Ukuze uthole isidlo sakusihlwa, lo mkhiqizo kufanele usetshenziselwe kuphela labo abangenayo izinkinga ngokukhululeka ngokweqile.