Wonke owesifazane olandela ukudla kwakhe ufuna ukwazi ukwakheka kwemikhiqizo kanye namandla awo amandla. Lokhu kubaluleke kakhulu: uma uqonda ukuthi yini oyidlayo, kuzoba lula kuwe ukudala ukudla okunokulinganisela okuhambisanayo okungafanisa nokuthanda kwakho. Kusukela kulesi sihloko uzothola ukuthi zingaki amakhilogremu e-kiwi nokuthi ungayisebenzisa kanjani ekudleni kokudla.
Amakholomu e-kiwi
I-Kiwi iyizithelo zamanzi, futhi ngenxa yalokhu okuqukethwe kwayo kwe-caloric kuncane kakhulu: i-kcal 43 kuphela ngamagremu angu-100. Futhi ushukela ku-10% kuphela, okusho ukuthi "kuyiphunga" elihle kunoma yisiphi isikhathi sosuku noma ubusuku.
Kumele kuqashelwe ukuthi, naphezu kokuqukethwe okuphansi kwekhalori, i-kiwi inesisindo esihle sezakhi: amavithamini A, B, C, PP, E, D, kanye ne-potassium, i-phosphorus, i-calcium, i-magnesium, i- sodium , isulfure, ithusi, i-iodine, i-zinc , i-fluorine, i-iron ne-manganese. Ngenxa yalolu hlu olubanzi lwezakhi zomzimba, lesi sithelo sinomsizi obalulekile emzimbeni ngesikhathi sokudla okuphansi kwekhalori.
Mangaki amakhilogremu ku-1 kiwi?
I-kiwi ejwayelekile iyisithelo esinesisindo esingama-60 g. Ngezibalo ezilula umuntu angathola ukuthi isithelo esisodwa sinamakholori angu-25. Njengoba unikezwe ukuthi lesi sithelo sinomdla ocebile kakhulu futhi ongavamile, singanezela ezinhlameni ezihlukahlukene zezithelo ze-salads ukunciphisa okuqukethwe kwazo nge-caloric futhi zenze zibe usizo nakakhulu futhi kunomsoco.
Ngenxa yokuqukethwe okuphansi kwekhalori, i-kiwi iyinketho enhle kakhulu yokudla. Ungadla isithelo ngendlela yayo yemvelo, noma uyishintshe uphinde uthele i-yogonous yogurt emhlophe yemvelo ngaphandle kwama-sweeteners nama-additives. Ngakho uthole i-dessert esiphundu futhi elula, eyamukelekayo ukufaka ekudleni kokulahlekelwa isisindo.
Okuqukethwe kwekhaloriki yama-kiwi omisiwe
Ngokuvamile ama-kiwi asetshenziselwa okusha, kodwa angathengwa futhi omisiwe. Endleleni yokomisa, izithelo zilahlekelwa umswakama, okwenza kube nokuqukethwe kwekhalori ngamagremu angu-100 okwandayo. Ngakho-ke, amagremu angu-100 e-kiwi omisiwe ayengama-350 kcal, nakuba izithelo ezintsha zifihla ama-kcal 43 kuphela.
Ukudla okunomsoco kunconywa ukuthi usebenzise izithelo efomeni elisha, kunokuba omisiwe. Kodwa-ke, uma usufuna ukwethula ukhetho olunjalo ekudleni, shiya ukudla kwasekuseni, bese uzama ukungadli ntambama.
Ukwenza ukudla kwakho, unake nje kuphela okuqukethwe kwe-caloric, kodwa nokuqukethwe kwamaprotheni, amafutha nama-carbohydrate kwimenyu yakho. Uma ulahlekelwa isisindo, kunconywa ukuba ugxile kumaprotheni, ukudla okunamafutha aphansi, imifino kanye nezithelo ezintsha.