Zvose zvinotanga kuitwa munyika zvinoda simba rekuita nenzira dzakasiyana-siyana, uye nzira dzebasa rinokosha rehupenyu hwose hachisi izvo. Simba rinokosha rezvinhu, kana koriori zvayo, ihwo huwandu hwesimba rinosunungurwa mumuviri womunhu kubva pakudya panguva yekudya. Inotsanangurwa mu kilocalories (kcal) kana kikilojoules (kJ) inotarirwa ne100 g.
Simba rinokosha yezvigadzirwa zvekudya
Kuumbwa kwezvokudya kunosanganisira mapuroteni, makhahydrates nemafuta, kuparadzanisa, vanosunungura simba iro muviri unoda. Simba rinodiwa ndiyo inokwana zvakakwana kufanana kwezvokudya zvinovaka muviri zvekudya kune zvimwechetezvo mari yehupenyu hwehupenyu. Zvinoitika:
- icho chikuru chinodiwa kuti basa rose rezvikamu zvose;
- Kutsigira - zvakakosha kuti kufamba kwemuviri;
- Kushanda - kurovedza kana zvimwe zvinotakura simba.
Kuumbwa kwezvokudya zvakasiyana-siyana kwakasiyana chaizvo. Inofungidzirwa zvichienderana neizvi:
1 g mafuta = 39 kJ (9.3 kcal)
1 g ye carbohydrates = 20 kJ (4.7 kcal)
1 g yeprotini = 17 kJ (4.1 kcal)
Iko nehuwandu hwe kilojoules uye kilocalories iwe unogona kuwana ruzivo rwakakosha pamusoro pesimba rinokosha chechigadzirwa. Chimwe chinhu chinosungirirwa pakugadzirisa chinangwa che caloric ndiyo nzira yakagadzirirwa, nzvimbo yekuchengetedza uye yakabva.
Zuva rega roga revhareji yemakore makumi matatu nemakore ane makore ane masereji akaremu ndeye 11 000 kJ (2 600 kcal). Kuziva chiyero ichi uye nhamba yemakoriyamu mune zvigadzirwa, kune mukana wekusarudza kudya kwakakodzera iwe pachako kuti utungamirire hupenyu hwakakwana. Vakadzi vanoda 15% vashoma, nekuda kwehuwandu hwakawanda hwehutano.
Simba rinokosha yezvigadzirwa zvekudya
Mishonga ine "negative" simba inokosha
Iko kune michina ine chinzi "negative" caloric kukosha . Neshoko iri rinoreva kuti munhu pane kugadzirwa kwechigadzirwa ichi chekudya anoshandisa simba rakawanda kudarika rakagamuchirwa kubva naro.
Asi izvi hazvirevi kuti kana iwe ukaisa zvokudya zvakadai mukudya kwako, iwe unogona kupisa mapaundi ako akawanda, kana kuibatanidza nemafuta ane mafuta, zero yake caloric kukosha.
Rondedzero yezvigadzirwa ne "negative calorie":
- Inwa - inobva yakanyanyisa jisi, ichiri mineral water, green tea isina shuga.
- Zvibereko - zvose michero yevirrus, plums, melon, peaches.
- Mhete yakagadzirwa nemakwenzi, mabhuruu, macranberries.
- Miti - tomato, kabichi, karoti, pepper, radish.
- Zvinonhuwira zvose zvinonakidza chaizvo.
- Greens - mint, parsley, lettuce uye dill.
Zvishandiswa zvekushandisa:
- Nhamba yezuva nezuva inenge magiramu 550, inogona kuva michero kana miriwo.
- Kusurukirwa kunokwidziridzwa nemuchero mutsva.
- Usashandisa mafuta masukisi, shandisa iwo nemiriwo kana maorivhi.
- Kudya kunofanira kunge kune mapuroteni nemafuta ekushanda kwomuviri.
Mishonga ine simba rakakosha
Zvokudya zvine mararamiro akasiyana, izvo zvinogona kugoverwa mumarudzi matanhatu:
- Yakakura chaizvo (kubva 500 kusvika 900 kcal / 100 gramu) - boroti, chokoti yakasiyana, nutswe, keke,
nguruve nemaseseji. - Makuru (kubva pa200 kusvika ku500 kcal / 100 gramu) - marisi nemafuta emukaka-mukaka, ice cream, sausages, huku, hove, chingwa, shuga.
- Zvishoma (kubva pa100 kusvika ku 200 kcal / 100 gramu) - cottage cheese, nyuchi, rabbit, mazai, mackerel.
- Duku (kubva pa30 kusvika ku100 kcal / 100 gramu) - mukaka, hake, michero , maabri, mbatatisi yakabikwa, karoti matsva, peas.
- Yakanyanya kuduku (kusvika 30 kcal / 100 gramu) - kabichi, cucumber, radish, lettuce, tomate, mushroom.
Kuti uremerwe uremu, iva nechokwadi chokuti makoriro amunopedza akaderera kudarika zvaunotora.