Vazhinji vezvokudya zvinovaka muviri vanorayira zvachose kubvisa mbatatisi kubva pane kudya kune avo vanochera kuyerwa. Mune izvi mune chikamu chekuchenjera, asi kazhinji chiyero chakadaro hachisi chakanaka zvachose. Chinhu chikuru pakurasikirwa kuve kuve nechokwadi chokuti chikafu chacho chakanyatsogadziriswa, uye chiyero chemasimba anoshandiswa zuva rimwe nerimwe chaive kupfuura che caloric kudya. Nzira iyi chete inogonesa kupera zvishoma nezvishoma uye kwehupamhi hwemafuta akawanda pasina kukuvadza kuhutano.
Caloric zvakagadzirwa nemapatata
Zvinowanzogamuchirwa kuti mbatatisi yakanyanya kudya. Ichokwadi chiri mune izvi, nokuti 100 g yechigadzirwa ichi inokwana 80 kcal, iyo 2 g yeprotheni, 0.4 g yemafuta uye 18.1 g yemakrohydrates. Zvisinei, mukuenzanisa nemimwe michina yakawanda izvi hazvisi zvakawanda, asi zvakagadzirwa nemakrohydrates zvakanyanya kwazvo. Mukuwedzera, maererano nemitemo yezvokudya zvakasiyana, mishonga yemashizha yakakosha kukura pamwe chete neproteiniti yekudya, zvinoreva kuti kushandiswa kwemazambatari kwekugadzirira hakunakidze.
Zvakakosha kuziva kuti mbatatisi yakave yakakosha (yakadzika) makhahydrates, ayo anodyiwa kwenguva yakareba, achipa pfungwa dzisingagumi dzekushaya. Iyi ndiyo yakajeka pamwe, uye vatsigiri vezvokudya vane utano vanokurudzira kuti varege kuisa pane izvi, asi zvibatanidze nezvokudya zvishoma kuitira kuti varege kuwandisa kudya. Nhamba yekoriyamu iri mumapatatari yakakwirira kwazvo, saka zviri nani kudya nemashizha, kwete mishonga yemashizha kana hove dzakaderera.
Kuziva kuti mangani ehydrohydrates muatatata, zvakakosha kuderedza kushandiswa kwaro uye masikati, apo chimiro chechimiro chemasikirini chinoderera. Kwekudya kwemasikati, zviri nani kusarudza nyama yakakora-mafuta uye miriwo isiri yemashizha, uye kusiya mbatatisi kwekudya zvokudya uye kudya kwemanheru.
Mbatata ine kuora kurasikirwa
Pasinei nokuti pane makumi mapfumbamwe emakiri mumapatatisi, zvakakosha kuisa chigadzirwa ichi mukudya apo uchingorasikirwa. Ichokwadi ndechokuti simba rinokosha rezvokudya chero ripi rinotaridzika zvikuru pakugadzirira kwayo.
Somuenzaniso, mbatata yakabikwa kana kubikwa ine simba rinokosha re 82 kcal pa100 g, uye kana yakabikwa mumafuta kana mafuta, zvino 200-300 kcal, zvichienderana nehuwandu hwemafuta anodyiwa. Zvidzitiro zvembatata kana friji yeFrench ine yekorori inokosha inokwana 500 kcal ne100 g.Unokosha hwemazambamate yakasvibhwa pamvura pasina mafuta ndeye 60 kcal, nemukaka - 90 kcal, uye nemukaka uye mafuta - 120 kcal.
Zvechokwadi, chero kudya kunorema kunoregererwa kusanganisira zvose zvakabikwa uye zvakakora, asi mbatata yakabikwa kana yakabikwa zvakakwana zvakakodzerwa nekudya, uye kudya zvakakwana. Chimbofunga nzira dzakasiyana-siyana dzekuti yakakodzera sei kuisa iyo mukudya kwekudya kwakakodzera .
Kusarudza 1
- Zvokudya zvemanheru: mbatatisi yakabikwa nemashizha kubva kune sauerkraut, green tea pasina shuga.
- Mambakwedza: kushanda kweborscht, chimwe chiduku chechingwa chitsvuku.
- Manheru masikati: girasi ye yogurt.
- Kudya: hove yakabikwa neeiii uye karoti, miriwo.
Chokusarudza 2
- Mambakwedza: yakabikwa mazai nematato, kapu yechicory kunwa pasina shuga.
- Zvokudya zvemasikati: mbatate yakabikwa, inoshandiswa nehove dzakabikwa uye magidhi.
- Masikati manyoka: an aple.
- Kudya: mazamu ehuku, kubikwa ne zucchini kana zucchini.
Nzira 3
- Chikudya chamangwanani: oatmeal neapuro, chai karkade pasina shuga.
- Zvokudya zvemasikati.
- Sjoka: mbatata yakabikwa nemukombe we 10% mukamu wakasviba.
- Kudya: Nyuchi, kubika nekate.
Chokusarudza 4
- Zvokudya zvokudya zvemanheru: mbatata yakasvibhwa pamusoro pemvura, girazi rekefir.
- Zvokudya zvemasikati: chikamu chekudya chekuku nekacheka chechingwa.
- Nyoka: hafu yemazambiringa.
- Kudya: squid kana shrimp nemari inogadzirwa.
Nechirongwa chakanyatsogadzirirwa, chinofungidzira kuyerwa kwemakhahydrates uye mapuroteni, koriori yehutachiwana hahuzovi chigadziro. Chinhu chikuru ndechokuti usashandise nzira iyo yekubika iyo inorema kudya yakagadzirirwa, uye usasarudza mbatata yekugadzirira kudya nyama.