Kuwanda kwemakoriri mumukaka zvakananga kunobva pane izvo mafuta anogadzirwa zvechigadzirwa. Ichi chiratidzo chinogona kunge chakasiyana kwete nemhando dzakasiyana dzemukaka, izvo zvinogona kutengwa muchitoro, asiwo zvechimiro, chigadzirwa chemusha. Zvichienderana nehuwandu hunogamuchirwa nemhou, mukaka wakagadzirwa nemafuta zvinogona kusiyana. Kubva munyaya ino iwe unodzidza mazana mangani emakisi emukaka wemarudzi akasiyana siyana.
Mafuta mangani mumukaka wako?
Mushonga wemhou wakagadzirwa nemudzimai inobatsira chaizvo, kunyanya kana ukasvika kune mukaka mutsva, unochengetedza huwandu hwevhitamini nemaminera. Mafuta emukaka akadaro anogona kusiyana, kubva kune 3.2 kusvika ku5-6% pamusana, uye zvichienderana neizvi, zvinyorwa zve caloric zvinosiyana: kubva kune 56 kusvika ku80 kcal pamagiramu 100 emugadzirwa.
Zvakaoma kutaura kuti mafuta ane mukaka chii, kunze kwekuti iwe ugozvipa kubasa. Zvisinei, kana iwe uchitenga chigadzirwa chemhuri kubva kune munhu ane mutoro, ipapo mumagwaro akabudiswa nehutsanana hwekutsvaga, mararamiro emitambo anofanira kuratidzwa.
Zvichipa kukosha kwekoriki yemukaka wakagadzirwa kumba, chigadzirwa ichi chinofanira kushandiswa nekuchenjerera kana uchinge urema, uye zvakanakisisa kudya mangwanani.
Iko makoriki mangani mumukaka kubva muchitoro?
Misi ndicho chigadzirwa chisingaori, uye mumashizha ayo chaiwo chaiwo vanogadzira iyo chete muzhizha "mumapakiti". Iyi ndiyo yekutengesa kudhura, iyo inokubvumira kukurumidza kuona chigadzirwa nekuda kwekudhura kwayo. Zvose zvisikwa zvinotapurirwa, izvo zvinowedzera hupenyu hwetabhenakeri.
Kune marudzi akasiyana emukaka: yose (yakawanda yakasikwa, nemafuta anokwana 2.5-3.2%) uye yakagadziriswa (inogona kunge yakasiyana nemafuta). Kazhinji, mukaka nemafuta anokwana 2.5% ane huwandu hwekodori ye 52 kcal, uye 3.2% - 56 kcal.
Iko kunewo mukaka unogadzirwa nemafuta wemafuta akakwirira (6%), iyo koriori yehuwandu yakakwirira zvikuru-90 kcal per 100 g. Saizvozvowo, chigadzirwa chinovaka muviri chakakangwa mukaka nemafuta ane zvisingasviki 5%, ane 67 kcal.
Caloric inogadzirwa nemukaka unokonzera chete 31 makorikori.
Umukaka unofungidzirwa hauna mari uye unofadzwa nehuwandu hwakawanda hunofadza, huri mumichero yemaitiro inogadzirwa nekushandiswa kweshuga. Chikafu chinokanganiswa mukaka chine caloriic ye 271 kcal, uye chibereko, chinonzi "8.5% mafuta" - 328 kcal. Umukaka wakaora-mafuta, unogadziriswa nehuga - ine chinhu chinodhura uye chakasvibirira, uye huwandu hwekorori yacho 259 kcal pa 100 g. Kana uchinge uremerwa, zvinowanikwa mumutsara uyu kubva pakudya zvinenge zviri nani kuisa.