A lokacin da masu cin abinci sun bada shawara su sake cin abinci tare da masu cin abinci, wadanda ke fama da nauyin kima, akwai tsorata game da abun da ke cikin calories masu yawa irin su. Cereals sun ƙunshi fiye da adadin kuzari fiye da 'ya'yan itatuwa ko kayan lambu, amma kusan kusan ba zai yiwu ba. Ba wai abin da ake amfani da shi ba shine tushen abinci mai gina jiki , da nufin magance kiba ko magani na cututtuka. Bari mu ga abin da sirri yake.
Caloric abun ciki na hatsi
Da farko, ya kamata a fahimci cewa tasirin makamashi na daruruwan grams na hatsi bushe da kuma daruruwan grams na ƙarshen alade sun bambanta sosai. Cikakken su ne sosai hygroscopic, kuma a lokacin dafa shi sha ruwa da ba ya ƙunshi calories. Daɗaɗɗen damshin yana karɓar croup, mafi mahimmancin bambanci tsakanin caloric abun ciki na bushe da kuma gama samfurin. Alal misali, gurasar buckwheat na 100 grams yana dauke da adadin kuzari 329, kuma 100 grams na cikar buckwheat porridge kawai calories 100-120. Wannan bambanci zai zama mafi girma idan kun dauki masara ko hatsi na semolina, daga abin da aka samo shi. Saboda haka, darajan makamashi na 100 grams na masarar masarar masara shi ne adadin kuzari 325, kuma 100 grams na ruwa ya ƙare porridge dauke da 80-90 adadin kuzari.
Kada ka manta cewa wannan ya shafi kawai calorie abun ciki na hatsi akan ruwa. Idan ka kara man shanu, sukari, zuma, kwayoyi da 'ya'yan itatuwa masu ganyayyaki zuwa ga hatsi, adadin makamashi na kayan da aka yi da kayan daɗaɗɗa yana ƙaruwa sosai, kuma yin amfani da irin wannan alamar yau da kullum na iya haifar da mummunan lalacewa a kan adadi.
Wasu Tips don Tattara Ƙimar Caloric
Mutane da yawa suna sha'awar yadda za su lissafta abun da ke cikin calories na alamar da ba'a da wani ma'aunin abinci a hannun. A cikin shirye-shiryen shirye-shiryen, kawai la'akari da yawan nau'i-nau'i na hatsi da ka sanya a cikin wani saucepan. 1 tablespoon yana dauke da adadin yawan hatsi bushe:
- 15 g na buckwheat groats;
- 6 g oatmeal groats;
- 16 g na gero;
- 16.5 grams hatsi shinkafa;
- 16.5 g na alkama sha'ir;
- 14 g na hatsi manna;
- 13 g na sha'ir groats;
- 5 g na gherkules.
Da ke ƙasa akwai tebur na adadin kuzari da adadin kuzari. Amfani da shi, zaku iya gano abin da ke cikin caloric abun da aka sanya a kan ruwa.
Yadda za a ƙidaya yawan adadin kuzari na porridge tare da ƙarin man fetur
Yana da wuya a ƙayyade adadin caloric na hatsi tare da man shanu. Wannan yana buƙatar sanin yawan man shanu ko man kayan lambu da kuka kara wa tasa. A cikin 1 teaspoon ya ƙunshi manyaccen man shanu ko kayan lambu mai tsayi 16.5 grams. Duk da haka, hatsi tare da man shanu da sauran kayan ado mai dadi (sukari ko zuma), koda yake mafi kyau, amma ba dace da abinci mai gina jiki ba. Idan har yanzu ba za ku iya barin irin wannan tarin-calorie ba, to, ku yi kokarin cin abinci mai dadi tare da man shanu sau da yawa kuma kawai a cikin nau'i na karin kumallo, kuma a matsayin wani gefen tasa amfani da shinkafa ko buckwheat porridge tare da karamin adadin kayan lambu.
Kashi - tushen abinci mai gina jiki
Sabili da haka, mun gano cewa adadin abincin da aka yi da ruwa mai kwakwalwa a kan abin da ake ciki