Mukati
Haasi ose mafuta anoonekwa se "maziso" emafuta mune sausage inopfungaira.
Ndokusaka vanhu vachidya zvakanyanya kudarika zvakafanira. Kuti uone chako chaicho chimiro cheprotein, mafuta uye makabhohaidhiretsi pazuva, tora chinguva uye shandisa yedu Calculator yezvinodiwa zvinovaka muviri.
Maitiro ekuona izvo zvine mafuta zvakanyanya chikafu, kunze kwekunge iwe uine chaiyo yekunzwa kune kuravira kwemafuta uye maitiro ekudzikisa huwandu hwayo mukudya?
Nzira yekutsvaga yekuwedzera macalorie?
Mamwe macalorie anogona kuwanikwa kubva kune chero mafuta - zvese zvirimwa nemhuka - kana iwe ukaushandisa kupfuura zvakajairwa tsika Nutritionists vanokurudzira kune zuva risingapfuure mazana mana kcal kubva kumafuta - ndiwo anenge magiramu makumi mana kana mashupuni masere. Iko kusanganisa kune hutano kwemuriwo nemafuta emhuka - 400: 40.
"Mafuta" akakwira macalorie, asi anobatsira kwazvo - mu100 g yemafuta ehove ane 100 g yemafuta ane macalorie emukati e900 kcal. Uye muna 100 g mafuta enguruve mafuta anokuvadza "chete" 82 muzana uye 730 kcal.
Aripiko akawanda mafuta?
| chigadzirwa | Yakawanda sei mafuta mu100 g chigadzirwa | Mangani macalorie kubva kumafuta, kcal pa100 g yechigadzirwa |
| Mafuta ekubikisa | 100 g / 20 h. zvipunu | 900 |
| Butter | 82 g / 16, h 5 maspuni | 738 |
| Walnuts | 65 g / 13 h. zvipunu | 585 |
| Yakakora nyama yenguruve | 50 g / 10 am spoons | 450 |
| Chokoreti yemukaka | 35 g / h 6 zvipunu | 315 |
| Cheese mhando 70% mafuta | 70 g / 14 h. zvipunu | 630 |
Iko kupi kushoma?
| chigadzirwa | Mafuta mangani mu100 g | Mangani macalorie kubva kumafuta: kcal pa100 g yechigadzirwa |
| Mazai noodles | 3 g / 0, h 6 maspuni | 27 |
| Vevha fillet | 3 g / 0, h 6 maspuni | 27 |
| kuti shrimp | 3 g / 0, h 6 maspuni | 27 |
| Chizi isina mafuta | 2% / 0,4 maawa chipunu | 18 |
| Chipfuva chehuku | 2% / 0,4 maawa chipunu | 18 |
| Mukaka 1,5% yemafuta | 2 g / 0,4 maawa chipunu | 18 |
| Cod fillets | 1 g / 0, h 2 maspuni | 9 |
| figiri | 1 g / 0, h 2 maspuni | 9 |
| Mussels | 1 g / h 0,2 chipunu | 9 |
Mafuta akavanzwa
Mafuta mazhinji akavanda muzvikafu zvatisina kujaira kufunga nezvazvo semafuta: avocado, sausage ("isina" maziso "!) Kana chokoreti. Mafuta akavanzika akadaro asingacherechedze murume anogona kudya zana uye akawanda magiramu pazuva.
| chigadzirwa | Yakawanda sei yakavanzwa mafuta muzana / mashupuni pakushanda | Mangani macalorie kubva kumafuta |
| Tsvuku caviar chirongo 140 g | 15 g / 3 h. zvipunu | 135 |
| Chiedza chine saumoni, 100 g | 12,5 g / 3, h 5 maspuni | 157 |
| Soseji yenguruve 200 g | 60 g / 12 h chipunu | 540 |
| Sosiji inoputa, 50 g | 25 g / 5 h. zvipunu | 225 |
| Sausage yakabikwa, 250 g | 75 g / 15 h. zvipunu | 675 |
| Keke rine ruomba kirimu, 120 g | 45 g / 9 h. zvipunu | 405 |
Ungadya sei mashoma mafuta?
- Zadza saladhi ne yogati yakasikwa pasina michero yekuwedzera. Kupfeka uku kunotsiva mafuta, ayo anowedzerwa kumasaradhi zvakanyanya - kiyipuni pakushanda ndiyo yakaenzana iyo mbiya yese yesaradhi.
- Dzivisa mayonnaise mumasadhi, masobho kana casseroles. Mu "standard" Provencal mayonnaise mafuta haasi pasi pe67 muzana, uye "mwenje" kana kudya mayonnaise haiko, kunyangwe iwo aunobika kumba, mafuta acho haasviki pane 45 g pa100 g yemuto. Zvirinani kutsiva mayonnaise nekirimu yakasviba yenguva dzose. Iyo yakanyanya "gobvu" kirimu yakasviba kazhinji haina anopfuura makumi matatu muzana emafuta.
- Bika nyama nehuku muchoto pane grill kana mune foil. Shandisa mafrying pani neasina tsvimbo kana pani-grill. Chekutanga pane zvese iwe unogona kubika usina kuwedzera mamwe mafuta, uye chechipiri, nekuda kwenzvimbo dzakasarudzika dziri pamusoro kuunganidza mafuta anodonha kubva muchikafu uye kwete kuchipa mukana wekusvika mundiro.
- Edza ku idya zvishoma zvakaoma chizi. Asi yakaderera-mafuta kottage chizi, chizi uye yogati inogona kudyiwa mazuva ese. Uye zvakare, iwo sosi yeyakareruka inogaya calcium kune munhu wezera ripi zvaro.
- Govera yega yega masikati kana kudya kwemanheru muvhiki a hove dhishi. Sarudza hove dzegungwa dzakapfuma mumafuta acids: mackerel, herring, salmon. Kana hove dzakachena dzakachena uye hove dzegungwa - zvine b mavitamini: hake, cod, shrimp.
- Kana uchibika huku sunungura kubva paganda. Mariri - angangoita ese mafuta arimo, uye hapana zvinovaka muviri.
- Chinja kubva mukaka wakazara kutsemura. Mhedzisiro yekubuda inoratidza kuti kuravira kwemukaka wakaderera-mafuta hakuna kunyanya kupfuura muyero, uye mafuta ari mairi akapetwa kaviri.
- Soberly Ongorora iyo chiyero yemafuta asinganyatsooneka mu ice cream, chokoreti, pizza kana mafirimi. Semuenzaniso, mune sundae ine chokoreti ine magiramu makumi maviri emafuta pa20 g inoshumirwa, uye angori matatu mabhora! Uye inotapira yakakora mafuta inogona kuwana uye izere huwandu hwezuva nezuva mu100 g yechigadzirwa, icho iwe chaunogona kudya nyore nyore paKudya kwekuseni Iko kune mashoma mafuta sarudzo dzeKudya kwekuseni.
- Sausage yakabikwa uye soseji, kutsiva nechimedu chakabikwa kana chakakangwa che nyama yemombe, veal kana Turkey. Yakasiyana siyana zvinonhuwira uye miriwo yemiriwo ichabatsira kugadzirira chikafu chinonhuwira chinogona kutsiva chero zvigadzirwa zvenyama.
- Tsiva kirimu mukofi nemukaka wese. Iyo tambo haina kuparadzwa, asi kanokwana kaviri yakaderedza mafuta zvemukati muCup yekofi (mukirimu - 10 g yemafuta pa100 g, uye mukaka une mafuta - 5g).
— Chocolate, makeke nemakeke zvinotsiva nemarmalade, jelly yemuchero kana marshmallows. Zvigadzirwa izvi zvinenge zvisina mafuta. Asi usakanganwa kutarisa huwandu hunobva shuga, iyo inokuvadza kumuviri kwete pasi pemafuta. Uye iva nechokwadi chekuteerera kune zvigadzirwa - zvigadzirwa zvakadaro zvinowanzove zvine mavara ekugadzira uye zvimwe zvinowedzera izvo zvisingabatsiri zvakanyanya.
- Kana uchinge waverenga tsika yako, dzidza kushandisa tafura yezviri mukati mekudya mukudya. Iwe unogona kuronga zvigadzirwa nezvikamu uye zvemukati zvemafuta: zvakaderera, zvepakati, uye zvakakwirira (kupfuura 15 g ye 100 g chigadzirwa).
Kupfupisa. Muviri unoda mafuta, asi mashandisirwo awo anofanirwa kuve mune zvine mwero uye kunyanya kurudyi omega-3 uye omega-6, irimo, semuenzaniso, mumafuta emuorivhi uye hove tsvuku. Naizvozvo, zvinodikanwa kuti nyatsoongorora kuti mafuta anowanda zvakadii mundiro, edza kudzivirira chikafu chine mafuta zvakanyanya uye izvo zvekudya zvine mafuta akavanzika, uye gara uchirangarira chiyero chezuva ravo.
Tarisa vhidhiyo nezve yakakwira mafuta asi kunyangwe chikafu chine hutano:
