How macalorie akawanda zvokudya mhando dzakasiyana?

Kubva kare kare, vanhu chingwa akadya, tikafunga nezvazvo anenge huru nzira pamabiko. Pasina chinonaka crunchy hunk haana kuita kunyange mazororo uye mhemberero, tisingatauri upenyu hwezuva nezuva. Hapana kunyange nezvazvo macalorie vangani chingwa dema, ingava inokuvadza uye kana zvayo hovhoni yacho. Munguva yekare mumafirimu, wakatorwa pakutanga uye pakati remakore rechimakumi maviri, zvaibvira kuona kuti mutemo tudyo kushanda mumunda murimi, musoja, kana zvake fekitari agare achingoshanda - iri akaputirwa mupepanhau chingwa kwekushinywa munyu. Munguva yehondo akanga chikuru kudya mu migove rakapa uye vaikoshesa ayo uremu goridhe. Chingwa akada, vachiri kuda uye achakuda mune ramangwana, kwete kuti hapana vanoti kuti ndiye musoro zvose.

A zvishoma pamusoro inokuvadza

Zvino chigadzirwa ichi uyewo mutengo. Most ano mhuri yokutanga dhishi zvachose akashanda aine bande pamusoro chena kana shava chingwa, asi dzimwe nguva kuchiri anotsiviwa bezzernovymi zvingwa kana mabhisikiti. Munhu anogona kufungidzira kuti unogona kudya chimedu acharungwa herring, kana zvakakangwa nyama Steak pasina chingwa. Uye mumwe unoitwa kubva mazororo sandwiches ake yokubika kuti inozivikanwa nevakawanda: croutons zvakakanyiwa namafuta ari mafuta, grated gariki, kwakarungwa zvishoma sprat uye wemagaka. dhishi ichi achangobva vaiona unuseful: Fried kudya anokuvadza sprats ane kwavo sezvamunoita carcinogens - zvose Russian terevhizheni migero nezvazvo. Asi pasinei ose pamusoro, pane dhishi iri kusimba nevakawanda. Asi avo vanoda sandwiches izvi uye vagadzirire, kwete kuziva vangani macalorie ari chingwa uye ruomba kunyange, asi achiri pamwe sprats.

Healthy mararamiro anogona kuitwa, vachidya chingwa

Manjemanje yava mufashoni kutungamirira mararamiro utano, kuongorora unhu zvokudya uye kudzora kalorazh kudyiwa. Today ngatimbotaura pamusoro mafuta uye vanoziva macalorie vangani vari chingwa: vatema, chena, michero uye nezvimwe siyana. Pasinei chokwadi kuti nezvezvokudya zvose vachibvumirana kudzokorora, unofanira kupinda zvaunodya yakaderera-mafuta chingwa, dzichiritsiva kwavari zvokudya adye izvo anoita zvisina kukodzera, asi kubva mabhanzi zvavo vanofanira kusiya zvachose, kwete zvose vanoomerera audzwa dzakadaro. Vazhinji chete kutirambidza kudyiwa zvinhu zvakadai, kudzora mafuta uye kusarudza wholegrain mhando kana zvigadzirwa, akabika wholemeal.

Mhando bhekari zvigadzirwa zvavo mafuta kugutsikana

Saka macalorie ari chingwa mangani? Kune akasiyana akawanda chigadzirwa ichi, saka mhinduro yomubvunzo uyu anofanira kuva, kumbomira pane mumwe nomumwe wavo voga.

Mhando Basic zvokudya uye kalorazh:

• Black. Chokutanga, funga vakawanda mhando - black rye. Rine 202 chete macalorie por 100 magiramu zvibereko - hazvina zvikuru, tichifunga kuti chigadzirwa haasi kudya. Nhamba mapuroteni, mafuta uye makabhohaidhiretsi: anenge 7, 1.5 uye 41 magiramu, ukuwo.
• White. Zvinofanira delineate subtypes akawanda, nokuti mhinduro nyore kuti mubvunzo sei macalorie akawanda chena chingwa, hazvishande. Zvechokwadi, pasi rino chikamu kuwa zvinozipa muffinit, uye vanhuwo gorosi hlebushek uye chingwa.

chena chingwa

1. KuBaton. Tinofanira kutanga kunzwisisa pamwe naye, nokuti chikamu chikuru chavagari, zvakadai rwakapetwa ndicho vanoshamwaridzana uye nevakawanda kudyiwa. Saka caloric zviri zvayo 260 macalorie muzana 100 magiramu.
2. Baguette. White mupumburu French ine 262 macalorie por 100 magiramu zvibereko.
3. Gorosi chingwa. Muna 100 magiramu rine macalorie mashoma pane mugwaro yapfuura - 242 chete kcal.
4. Sweet pakati pemabhanzi. Zvakakodzera kufunga sezvo chokupedzisira, nokuti zvakawanda dhizeti kupfuura chingwa. Zvisinei, kwete kutaura pamusoro chimiro ichi kubikira iri zvachose chakaipa. Caloric inotapira mabhanzi yemakomo 300-360 kcal pa 100 magiramu.

dzimwe mhando

• Brown chingwa. Zvichida zita ino sezvinoshamisa kuti vazhinji, asi ichi mhando ariko nokuti gadziriro yayo kushandisa rye uye furawa gorosi. Zviri kongiri kuti chena uye dema chingwa vamwe mafeni chinhu chinoshamisa uye kujairika mhando. mafuta aro pa 100 magiramu ndiyo macalorie 200 chete.
• Nechipo. mamakisi Izvi zvinobva nezvemarudzi sere hwakatsetseka kubva zviyo uye rine anenge 270 macalorie muzana 100 magiramu.
• Bran chingwa. chigadzirwa yakadaro chaizvo zvakanaka utano nokuda zviri mavhitaminzi kuti boka B, uye simbi. Mafuta - 230 chete kcal.
• Grain. Zviri mukati 220-250 kcal pa 100 magiramu ndiyo vasingambooni chakaipa nazvo.
• Kuviriswa. Dzakagadzirirwa vaya vanotevera mufananidzo uye anobvunza mubvunzo: "? Vangani macalorie mu chingwa" Pane avo 150.
• Tositi. Kutonga vachishevedzera rake zita chingwa ichi chaiye yokurovanisa magirazi pakunwa yakatanga. Iye chena uye zvishoma inonaka - zvaunoda mangwanani. Mafuta - 300 macalorie muzana 100 magiramu.
• Corn. The chigadzirwa yakaitwa kubva furawa zviyo. Kushandiswa kwaro chaizvo nokuda kukwana zviri faibha, iyo inobatsira muviri kurwisa zvakawandisa remafuta akawandisa uye zvakasiyana-siyana. Rine vanenge 260 macalorie por 100 magiramu zvibereko.

nokuti connoisseurs

• Rye-fruity. chingwa kwakadaro zvakabikwa furawa rye pamwe kuwedzera michero yakaomeswa, izvo zvinozivikanwa mafuta kwavo, zvisinei inoshamisa mufananidzo 330 kcal paminiti 100 magiramu haisi zvakakodzera.
• Dried. Mafuta kunorondedzerwa kungoti: somuenzaniso, kana bhisikiti yakaitwa kubva dema rye chingwa, ipapo macalorie mariri sezvo vakanga apo chigadzirwa achiri chichangobva kubikwa uye inopisa kuva zvikuru. Asi kubatsira zvikuru kwazvo, tika havana tackiness sezvo yakachena nyoro hlebushek.

Funga zvinotevera anoyevedza pamazita zvigadzirwa, tinogona kugumisa kuti avhareji mafuta chingwa chiri kuwanda 220-300 kcal paavhareji 100 magiramu. Vangani macalorie muna 1 bande zvokudya uye sei kuverenga here?

We ngaaverenge caloric kugutsikana akaumbwa

Kuverenga macalorie vangani chimedu chechingwa, zvakafanira kutanga kubva zvinotevera:

1. Ziva kurema chigadzirwa.
2. Ziva mafuta chimwe chigadzirwa.
3. Itai kicheni chikero uye humwe unyanzvi akarongeka.

Isu huchagadzirisa dambudziko iri muenzaniso nyore kuti dema rye chingwa. Maererano zvinodiwa GOST, chingwa vanofanira kunyatsoongorora 700 magiramu. Change kwayo zvachose caloric: kcal vanoda imwe nhamba inotaurwa nenzira mugadziri pamusoro pasuru 7. majana kane fomura ichi:

The rye wose Chingwa = 220 X 7 = 1540 kcal.

Uye ikozvino tarira sei unogona kuwana chii simba yaunodya unoenderana imwe bande chingwa, kana ruoko haisi kicheni pachikero. Zviri nyore kuverenga, kuiganhura vachiita 20 kuenzana zvidimbu:

1540 (kalorazh yose zvingwa): 20 = 77 kcal.

Mhinduro wagadzirwa: a bande kuti rye chingwa chine macalorie 77 chete. Kana ruoko ari mukicheni pamwero - ichi nyore zvikuru basa. Just kuongorora kupararira bande uye kutanga kubva macalorie dziri chigadzirwa kavha.

ukoshi achiziva

In mhedziso, ndinoda kutaura zvimwe chokuita pakushandisa chigadzirwa ichi dzenyu kufarira pauduku.

• Hot chingwa hakuna kunaka kugaya.
• Kana chingwa muforoma akawana gwapa, chingwa hakusi akakodzera kudya. Hazvina zvakafanira kuti aparadze hunenge chimedu iri tariro kuchengetedza zvakasara chigadzirwa, nekuti zvinokanganisawo Foroma yose, kunyange "kugara" pamupendero. Howa varo utano hwevanhu ngozi chaizvo uye chepfu, vanofanira kuva vasingafariri.

Zvose zvine mwero. Chingwa haisi anosiiwa pokutonga akachenjera uyu. Hazvina zvakakodzera kupa kufarira zvokudya zvenyu, imi chete vanofanira kushandisa nokuchenjera, nokuti rine mavhitaminzi uye faibha zvinokosha uye zvinobatsira chaizvo kuti utano. Kuziva macalorie vangani vari chingwa, unogona zvakarurama kuvaka zvaunodya uye zvakanaka kuramba kunakirwa ichi chinonaka, crunchy uye dzimwe nguva inokosha chigadzirwa.