Mukati
Ivhareji yezuva nezuva koriori zvemukati ndeye 771 Kcal.
Kabiji Kudya - Yakakura Chigadzirwa Sarudzo
Chikafu chekabichi hachisi icho chinokurumidza (zvichienzaniswa nechikafu chezhizha), asi chinonyanya kushanda - kunyanya nekuda kwekoriori yakaderera yemukati yekabichi pachayo, iyo inoita hwaro hwechikafu. Zvakare, ine yakaderera macalorie zvemukati, kabichi ine akawanda mavitamini, zvicherwa uye chirimwa faibha inodiwa kumuviri (inosimudzira ura).
Huwandu hukuru hwemhando dzakasiyana uye dzakasiyana dzemakabichi (zvinomera zveBrussels - 44 Kcal, kohlrabi - 42 Kcal, cauliflower - 32 Kcal) zvinoonekwa nemhando dzakasiyana dzesimba - kabichi chikafu haikubvumidze kusarudza sarudzo (tungamirwa nekuravira kwako uye ubatanidze), asi zvakadaro, yakachena nyowani (chena) kabichi ndiyo inonyanya kusarudzika - ine yakadzika kwazvo koriori zvemarudzi ese (26 Kcal).
Sauerkraut ine kunyange yakaderera macalorie zvemukati - 19 kilocalories - kubva ino maonero kabichi chikafu inoshanda zvakanyanya kana ichiitwa pane sauerkraut. Izvi ndizvo zvinokurudzirwa nedhayeti kabichi - kamwe pamazuva matatu, kabichi nyowani inogona uye inofanirwa kutsiviwa nesauuerkraut.
Iyo kabichi dhayeti haiganhurike
- Chikafu chekabichi chakanyanya kuoma - uine nzara dzakanyanya, unogona kudya mashizha emakabichi pasina zvirambidzo.
- Munguva yekudya kwekabichi, unogona kunwa girini tii kana isina-kabhoni uye isina-mineralized mvura isina kurambidzwa (haawedzere kunzwa kwenzara) - zvirinani kana iwe ukanwa angangoita 1,2 litita pazuva (zvakafanana zvinodiwa inosvitswa nechikafu chekurapa). Uchishandisa kofi mangwanani pane menyu - chinodikanwa chinenge zvese zvekudya zvinokurumidza - zvinokonzerwa nekuti kofi inomhanyisa michina yemagetsi (kubva pa1% kusvika pa4%) - inova yakaenzana nehumwe huremu hwekurema.
Kudya kwekabichi kunoisa kurambidzwa
- Chimwe chinorambidzwa ndechekuti shuga nemunyu hazvigone kuwedzerwa kuchikafu kwemazuva ese gumi.
- Doro rinorambidzwa munzira dzese.
- Hapana hupfu uye confectionery zvigadzirwa.
Iyo nguva yekudya kwekabichi mazuva gumi - panguva ino, kana zvese zvikumbiro zvikafambiswa, kuonda kwemakirogiramu matanhatu kusvika gumi kunovimbiswa, zvinoenderana nehunhu hwepanyama hwemuviri uye huwandu hwemafuta emuviri (degree of kufutisa ).
Kudzokorora kwekudya kunogoneka pasati papfuura mwedzi miviri gare gare.
- Kudya kwemangwanani: girini tii, kofi (usatapire - chikafu cheJapan chine zvinodiwa zvakafanana), ichiri uye isina-maminera emvura
- Kwekudya kwemasikati: saradhi yekabichi nyowani uye makarotsi mumiriwo (ndoda maorivhi) mafuta. Nyama yakabikwa, huku kana hove yakaonda haina anopfuura magiramu mazana maviri.
- Kudya kwemanheru: nyowani kabichi saladhi, imwe zvihuta (hafu yehuku) zai, apuro rimwe kana chero mumwe muchero (kunze kwebhanana).
- Inwa girazi remafuta mashoma (2%) kefir pasati papfuura maawa 1 usati warara.
Kabichi saladhi inogona kutsiviwa chero nguva nekabichi muto nemuriwo (iwe unogona kusiyanisa) - iyo kabichi chikafu zvakare haina kumisikidza chero zvinodzorwa pahuwandu hwemuto wakadyiwa.
Iko kukuru kwekudya kwekabichi ndeyekuti kurasikirwa uremu ndiko kunonyanya kushanda - kana iwe ukachinjira kuchikafu chakakodzera, kuwedzera huremu hakuitike (mhedzisiro ndeyerefu-kwenguva).
Kudya kwacho kunogona kukurudzirwa kune vanhu vane hosha yemudumbu, chiropa, itsvo (kusasanganisa gastric kana duodenal ulcers, chisingaperi uye chakakomba gastritis, enteritis uye colitis, zvirwere zvinotapukira, nezvimwewo) - mune chero mamiriro ezvinhu, pamberi pechirwere chipi zvacho. , zvakakosha kubvunzana nachiremba.
Zvakare, mhedzisiro yakanaka yekudya kwecabichi inogona kuverengerwa mukusimudzira kunoshanda kwematumbo (nekutenda kune yemuriwo tambo dzemakabichi).
Mukana wechina wekudya kwekakichi ndeyekuti pamwe nekurasikirwa nehuremu hwakawandisa, muviri uchabvisa huturu hwakaunganidzwa pamwe nehupfu (mhedzisiro yemunyu mudiki wakadyiwa).
Kudya kwacho kune huwandu hwakaderera hwemakabohaidhiretsi, asi hushoma hunodiwa hwemagiramu makumi maviri hunochengetwa (izvo zvinobvumidza muviri kuti ushandise zvakanyanyisa kuchengetedza kubva kumafisi emafuta) - kuita kuchaderedzwa, kusava nehanya kunogoneka, mwero wekuita uchaderera, kutarisisa kunogona Kuwedzera, kutemwa nemusoro kunogoneka (sekudya kwechokoreti) - saka, yakanyanya kunaka nguva yekudya ichave yezororo.
Chechipiri kubvisa kwekabichi chikafu ndechekuti chikafu chacho hachina kuenzana maererano neevitamin nemaminerari - ungangoda imwe yekuwedzera vhitamini uye mamineral akaomarara kugadzirira.
Kabiji Kudya yakaoma - yakaoma kuomerera pane zvese zvayakakurudzira - asi mhedzisiro yacho inobatsira.
Chechina chinokanganisa chikafu chekabichi ndechekuti iyo metabolism haina kujairika (iwo musimboti unoshandiswa nedhodhi dhayeti), semhedzisiro, mushure mekudya, muviri uchaedza zvakanyanya kuzadza makirogiramu akarasika - mune ramangwana, iwe inofanirwa kutevedzera kune zvirevo zvine hutano kudya.