Ƙimar makamashi na kayayyakin

Dukkan matakan da suke gudana a duniya suna buƙatar bayanan makamashi a wasu nau'o'i, kuma matakai na aiki mai mahimmanci na dukan kwayoyin ba banda banda. Ƙimar makamashi na samfurori, ko abun da ke cikin calories, shine adadin makamashi da aka saki a jikin mutum daga abinci a lokacin narkewa. An bayyana shi cikin kilocalories (kcal) ko kilojoules (kJ) wanda aka lasafta ta 100 g.

Ƙimar makamashi na kayan abinci

Abincin abincin ya hada da sunadarai, carbohydrates da fats, tsagawa, sun saki makamashin da jiki yake bukata. Bukatun makamashi shi ne mafi yawan daidaituwa na abinci mai gina jiki ga irin wannan kashe kudi na kwayoyin halitta don rayuwa. Ya faru:

• babban abu ya zama dole domin cikakken aikin dukan gabobin;
• Taimakawa - wajibi ne don motsi jiki;
• Yin aiki - domin horarwa ko wasu kayan wuta.

Da abun da ke ciki na abinci daban-daban ya bambanta. An yi la'akari bisa ga wannan rabo:

1 g fat = 39 kJ (9.3 kcal)

1 g na carbohydrates = 20 kJ (4.7 kcal)

1 g sunadarai = 17 kJ (4.1 kcal)

Yawan yawan kilojoules da kilocalories za ku iya gano bayanan da suka dace game da darajan makamashi na samfurin. Wani wajibi ne wajibi a kayyade abun ciki na caloric shine hanyar da aka shirya, wurin ajiya da asali.

Abinda ake bukata na yau da kullum don kimanin shekaru talatin da ke da matsakaicin nauyin nauyin kilo 11,000 ne (2,600 kcal). Sanin wannan adadi da adadin adadin adadin kuzari a samfurori, akwai damar da za ku zabi abincin da za ku dace domin ku jagoranci cikakken rayuwa. Mata suna bukatar kashi 15 cikin dari, saboda yawancin kullun subcutaneous.

Ƙimar makamashi na kayan abinci

Samfurori da "mummunan" darajar makamashi

Akwai samfurori waɗanda suna da darajar caloric "ƙananan". A wannan lokaci yana nufin cewa mutum a kan narkewar wannan samfurin abincin ya fi ƙarfin kuɗi fiye da karbar shi.

Amma wannan ba yana nufin cewa idan kun hada irin wannan abincin a cikin abincinku, za ku iya ƙona duk kuɗin kuɗin, ko kuma hada shi tare da abinci mai kyau, ba tare da amfani da caloric ba.

Jerin samfurori tare da "adadin kuzari":

1. Abin shan giya - ruwan 'ya'yan itace mai mahimmanci, har yanzu ruwan ma'adinai, kore shayi ba tare da sukari ba.
2. 'Ya'yan itãcen marmari - dukan' ya'yan itatuwa citrus, plums, melon, peaches.
3. Berries ne currants, blueberries, cranberries.
4. Kayan lambu - tumatir, kabeji, karas, barkono, radish.
5. Kayan kayan aiki duk suna da dandano.
6. Ganye - Mint, faski, letas da Dill.

Fasali na amfani:

1. Kwanan kuɗin yau kusan kimanin 550 grams, zai iya zama 'ya'yan itatuwa ko kayan lambu.
2. Za'a tallafawa rigakafi ta sabon sabo.
3. Kada ku yi amfani da miya mai hatsi, ku maye gurbin su da kayan lambu ko man zaitun.
4. Ya kamata cin abinci ya kunshi sunadarai da fats don aikin al'ada na jiki.

Products tare da darajar makamashi

Abinci yana da nau'in calorie daban-daban, wanda za a iya raba kashi 6:

1. Manya-manyan (daga 500 zuwa 900 kcal / 100 grams) - man shanu, daban-daban cakulan, duk kwayoyi, dafa, naman alade da tsiran alade.
2. Manyan (daga 200 zuwa 500 kcal / 100 grams) - cream da kayan miki-mai-mai, ice cream, sausages, kaji, kifi, gurasa, sukari.
3. Matsakaici (daga 100 zuwa 200 kcal / 100 grams) - cuku, naman sa, zomo, qwai, mackerel.
4. Ƙananan (daga 30 zuwa 100 kcal / 100 grams) - madara, hake, 'ya'yan itace , berries, Boiled dankali, sabo ne, Peas.
5. Very kananan (har zuwa 30 kcal / 100 grams) - kabeji, kokwamba, radish, letas, tumatir, namomin kaza.

Don rage nauyi, tabbatar da cewa adadin kuzari da kuke cinye shi ne kasa da kuɗin ku.