Table of dace abinci mai gina jiki da kuma caloric abun ciki na kayayyakin

Matsalar kiba a 'yan shekarun nan, shi ne m, a duniya al'umma. Wannan Gaskiya ne, a raya ƙasashe. Miliyoyin mutane suna kokarin yaki da kiba. Beautiful jiki - mafarkin kowane mace da kuma mafi yawan mutãne. Takarce abinci, dare "Idi", barasa, mai dadi, kuma m - makiyan da adadi da kuma kiwon lafiya mai kyau.

Abin da ba su haura zuwa sami coveted jituwa! Mutane gajiyar da kansu daga cikin dakin motsa jiki, bisa ƙirƙira taba sabon sets na darussan zama da kuma iri daban-daban na jiki aiki, da inganta da kuma gudanar da aiki da duk wani nau'i na tsarkakewa daga gubobi da kuma ko da psychotherapeutic dabaru.

Amma kowa ya sani cewa babban abu a nauyi asara - shi ne mai dace rage cin abinci. Wannan ya sa da yawa m abun da ake ci. Kowane gungu na magoya foaming a bakin tabbatar da ingancinta. A wannan lambar da abokan adawar da suke taka rawar gani ba saboda rashin gani sakamako. Wani gudanar da daura matsananci da kuma gaba daya ya ƙaryata rage cin abinci kamar yadda irin wannan. Kamar yadda a kullum, gaskiya ne wani wuri a tsakiyar.

Rage cin abinci - cũta ko amfana?

Shi ne ba wani asirin da cewa abinci mai gina jiki - kafuwar wani rage cin abinci. Kowane mutum na da nasu fifiko a al'amura na abinci. Wani ba ya son kayan lambu, kiwo jita-jita, ko hatsi, da kuma sauran ba zai iya rayuwa ba tare da su. Wasu da wani alerji zuwa qwai, yayin da wasu - don 'ya'yan itatuwa Citrus.

Duk abun da ake ci, musamman sauri, suna da wani babban manufa - su jiki hutu daga cikin saba nauyi abinci. Dukan su suna mayar da hankali a kan saukewa kuma tsabtace na mu matalauta jiki. Ga dukan zargi na abun da ake ci, wannan amfani hanya.

Mafi yawansu ba su bayar da mu ta yi watsi da dadi da kuma gari, gishiri, soda, da kuma barasa. Eh, yana da sauki ba. Amma za a yi ba sakamakon ba tare da aiki.

Zai fi kyau a zabi wani daidaita cin abincin nasu da ya hada da abubuwa da yawa da cewa ka so, ko a kalla ba kãfirta. Su ne shakka mafi kyau duka fiye da wuya musamman, sau da yawa deprives mu daga cikin abubuwa wajibi ne ga kiwon lafiya.

Bari mu magana game da adadin kuzari

Daya daga cikin mafi muhimmanci Manuniya, abin da ya kamata a yi la'akari da lokacin da zabar wani samfurin - ta caloric abun ciki. Ƙoramu nufin makamashi darajar, Ina nufin da adadin kuzari shiga jiki daga wani adadin da cin abinci (yawanci dauki la'akari 100 gram samfurin). Kamar yadda muka sani, daga kimiyyar lissafi, makamashi aka auna a kilojoules (KJ). Kalori count kayayyakin sanya a kilocalories (kcal).

Bugu da kari, akwai manufar da sinadirai masu darajar da samfurin - shi dauke da carbohydrates, sunadarai, fats. Adadin su kuma an kirgawa a kan stogrammovuyu rabo.

Ga ci gaban da kuma rayuwa na wani daga cikin mu don samun wani yawan adadin kuzari a kowace rana. Wanda kuma wannan lambar iya sun dauki, misali, babban tasa kayan lambu latas da kuma wani yanki na cakulan. Cinyewa mai yawa high-kalori abinci, muna samun da wuce haddi nauyi, Munã rage abinci ko nauyi, ko ta makamashi tsanani - rasa nauyi, da cewa ga wani ba a asirce. Tun da mu lafiya ne musamman muhimmanci ma'auni na muhimman abubuwan gina jiki da kuma bitamin, shi ba zai iya dogara kawai a kan kalori.

Kari bayanai ga rasa nauyi

Akwai musamman tebur dace abinci mai gina jiki (kalori ko tebur), wanda ya bada jerin sunayen kusan iri daban-daban na kayayyakin da wani nuni ne na abun ciki na fats, carbohydrates da sunadarai, kazalika da ruwa stogrammovoy rabo. A wani raba shafi shi - muna da sha'awar a samar da makamashi. A tebur ne sosai, sosai cikakken, yana da wuya a sami wani samfurin cewa akwai ba zai zama. Dukan su suna domin saukaka harhada ta hanyar irin - madara, da kayan lambu, da dai sauransu ...

Table of dace abinci mai gina jiki - ban sha'awa daftarin aiki! A hankali karatu daga gare shi ka bude wani yawa ban sha'awa. Bari mu ga yadda da yawa da cewa "weighs" a kilocalories. Karanta shi a karon farko iya samun wani sabon abu.

Proper abinci mai gina jiki - da adadin kuzari tebur

The "Dairy kayayyakin" so in mun gwada low caloric lambobi. Musamman yarda karanta cewa a cikin low-mai yogurt kawai wasu 30 kcal a curdled - 58 a polutoraprotsentnom yogurt - 51. Ka tuna muna magana ne game da stogrammovoy rabo daga samfurin. Mafi adadin kuzari a cikin wannan sashe, sweetened takaice madara - 315 da adadin kuzari da kuma madara foda - kamar yadda 475!

Mu juya ga fats, sa'an nan ta rufe wani kadan yanke ƙauna. Wannan shi ne inda tebur dace abinci mai gina jiki ne ba farin ciki! Sai dai itace cewa ko da a cikin wani kayan lambu mai kamar yadda 899 da adadin kuzari da 100 g na samfur. A narke kitsen da mai, bi da bi - 897 da 887. A bushãra da cewa ba mu ci shi da cokula ...

Bakery gwada da a kwantar da hankula. Hatsin rai gurasa - 214 da adadin kuzari, da garin alkama - 329 da adadin kuzari sa'an nan mafi cream crackers (397). Hatsi caloric m ba yawa daban-daban daga gidan burodi, ko da yake dauke su yafi amfani.

Ba cin ganyayyaki!

Abin da abinci yadda ya kamata - da tebur a fili ya nuna a cikin lambobin. Kayan lambu - shi ke inda aljanna domin dieters! kalori lambobi ne don haka low cewa zai zama kyawawa a fara ci na musamman makiyaya.

Alkalin da kanka: a salad - kawai 14 kcal da 100 grams, cucumbers - 15, radish - 20, zucchini - 27, kabeji - 28. Gaskiya, da sauri tuna cewa da yawa daga cikinsu ba su ci ...

Kalori duk a nan tafarnuwa (kamar yadda 106 kcal). Amma ci kasa.

'Ya'yan itãcen marmari, namomin kaza (wanin busasshen) da kuma berries, kuma, don Allah. A kan talakawan, 30-40-50 kcal. The kawai "bad" - kwanakin, a cikinsu 281. Amma ba su mu ci don haka sau da yawa. Bushe da 'ya'yan itatuwa da kuma legumes - wani tsari na girma "wuya" a kan adadin kuzari, da lambobin da uku lambobi.

Me game da nama?

Mu juya ga wani abin dogara tushen furotin. Naman sa - kawai 187 da adadin kuzari, amma mai naman alade - riga 489! Mai "haske" a cikin wannan sashe na da samfurin - nama kodan, a cikin abin da kawai 66 kcal. Figures ga tsiran kayayyakin (wanda an san za a mafi kyau kauce masa) Range daga 170 zuwa 500 kcal ko fiye dangane da nau'in. The "kifi da cin abincin teku" m yi, suna da yawa m fiye da wadanda na nama. Qwai ne ba ma high cikin adadin kuzari - 157 da adadin kuzari, amma kwai foda da bushe kwai gwaiduwa - riga fiye da 500.

Very high-kalori kwayoyi, da kuma, ba shakka, duk kuka fi so sweets. A mafi "m" wadanda - marshmallow (299 kcal), pastes (309), zuma (308). A mafi m abu domin wani adadi almond cake (524) da kuma cakulan (540).

Table of dace abinci mai gina jiki - da muhimmanci kayan aiki da duk wanda ya ke bukata don ci gaba da nauyi a karkashin iko. Musamman m magoya na wani lafiya salon bada shawarar a buga shi da kuma ci gaba mai amfani, misali, zuwa rataya a kan firiji.

sauran Figures

Bayan kalori kayayyakin da wani nuna alama kamar da glycemic index. Yana nuna mataki na karuwa a jini sugar matakan, saboda haka, da insulin martani na pancreas. Foods da wani babban index of cutarwa, da kuma masu ciwon sukari - ne kawai m. An dauke da wani babban index mafi girma daga 50, low - daga 10 zuwa 40, a tsakanin - kayayyakin da wani talakawan index.

Da sinadirai masu darajar abinci ya dogara da furotin da abun ciki, abin da ya kamata asusu na game da wani rana da rabi zuwa biyu grams da kilo na mu nauyi. Mafi yawa daga shi (60% ko sama da) ya zama "mined" kwayoyin daga kayan lambu da kayayyakin. Saboda haka - Down tare da man shanu da kuma margarine!

Wadanda suka zabi da hakkin abinci, da tebur za ta taimaka da dama bayanai. Alal misali, da wani kyakkyawan tushen ramammu gina jiki - abincin teku da kuma kifi. Amma dai ba duka son su ... Amma wannan bai sa saboda bakin ciki kugu!

Yadda za a zabi da hakkin rage cin abinci

Samar da abinci mai gina jiki dace kalori tebur kanta iya ba. A cikin bukatun da kiwon lafiya kayayyakin wajibi ne a zabi, guje wa sauki carbohydrates , da kuma bada fifiko zuwa wuya ( 'ya'yan itace, da kayan lambu,' ya'yan itatuwa) da low glycemic index. Glucose, sun žunshi cleaved gwada da sannu a hankali da kuma shiga cikin jini na dogon lokaci, kyale shi ya kula da wani ganiya matakin.

Overall rating na kayayyakin kunshi da dabi'u na glycemic index, mai kuma carbohydrate da adadin kuzari. An bayyana a wani sikelin daga 0 zuwa 10, ya nuna yin amfani da shawarar mita da kuma tasiri a cikin nauyi raguwa. A da sinadirai masu darajar - mai raba bangaren, mai zaman kanta da yawan mambobi ne na ma'adanai, bitamin, antioxidants kuma photocells (ban fats da kuma sunadarai). Yana dabam daga 0 zuwa 100 raka'a.

Proper rage cin abinci a ko'ina cikin yini (karin kumallo ne da muhimmanci musamman) don samar da zama dole kiwon lafiya da kuma hana ci gaban kiba, ciwon sukari da kuma cututtukan zuciya.

rage cin abinci Bormentalja

Daga cikin iri-iri daban-daban abun da ake ci cikin sharuddan kalori abun ciki shi ne ban sha'awa da kuma Popular ake kira rage cin abinci na Bormental, da aka sani a Rasha tun shekara ta 2001, a lokacin da marubucin ta nauyi asara Hanyar da aka halitta (iri mai suna "Dr. Bormental"). Its ra'ayi dogara ne a kan wani low-kalori rage cin abinci a hade tare da psychotherapeutic dabaru tsara don kawar da tunaninsu da lamirinsu Sanadin overeating. A data kasance a kasar cibiyar sadarwa asibitoci "Bormental" to kowane baƙo, da nufin ya yi rashin nauyi da haƙuri ne mutum aikin.

A daidai wannan lokaci shi dole ne ya yi la'akari da jiki irin da kuma sauran harkokin kiwon lafiya. Babban manufa na rage cin abinci - ya yarda kusan duk! Amma a cikin 1000 (kalla 1200 kcal) a kowace rana. Saboda haka wanda yake so ya rage nauyi zai yi saya kitchen Sikeli da littafin rubutu don rikodi da kuma kirgawa da adadin kuzari. A farko reference abu zama teburin (menu) abinci mai gina jiki Bormentalja.

Ya kamata a lura da cewa tsarin ikon ba ya unsa high jiki exertion. Saboda haka, ya dace abinci mai gina jiki ga 'yan wasa Bormentalja tebur ba samar.

Menene wannan tebur da kuma yadda shi ne don haka mai kyau? Yana bada jerin sunayen ba kawai da sanannun sinadaran don dafa abinci, amma kuma da babban yawan m jita-jita don mu tebur, wanda facilitates samun aikin kirgawa da adadin kuzari yayin dafa. Bayan duk, wani lokacin daidai ƙayyade yawan aka gyara a cikin abun da ke ciki na da yawa - shi ne gajiya da kuma kusan ba zai yiwu aiki. Amma shi kawai cikakken kalori ci abinci da rana da ya kamata a tsananin ɗauke shi zuwa lissafi, kuma ba a yarda ya ƙetare haddi ba - wannan shi ne da manufa na rage cin abinci. Tare da irin wannan meticulous shiryawa tebur dace abinci mai gina jiki za a iya sanya har zuwa mako guda ko biyu, cewa zai ajiye lokaci da kokarin.

Duk da haka, da menu ne sosai bambancin - a gaskiya haramta abinci kusan wadanda ba babu. Daya muhimmanci da ake bukata - kowace rana zuwa "sama" mai gina jiki (nama, qwai ko kifi). In ba haka ba, idan wani low-kalori rage cin abinci na jiki fara cika ta Holdings na nasu tsokoki. Za ka iya ci ice cream ko wani yanki na cakulan, amma sauran rana - a cikin sauran "iyaka" adadin kuzari. Kuma dieters nufin ya ci cakulan da sauri vuya ...

Saboda haka, ya dace rage cin abinci domin nauyi asara tebur Bormentalja samar da nuna rubutu ma'anonin "quality" da kuma "yawa".

Game da raba abinci mai gina jiki

A yawa na magoya kuma ake kira ka'idar da raba abinci. Wannan tsarin bada shawarar da su bi hanyar da lokaci, shi ba ya bukatar da jin matsananciyar yunwa, kuma yayi cikakkar count da adadin kuzari.

Babban manufa na wani raba abinci - haramta hada dabba sunadaran da sitaci Wannan shi ne nama, kifi, ko ba za a iya amfani da lokaci guda tare da shinkafa ko dankali, kaza - tare da macaroni da tsiran da burodi. A saba gefen jita-jita ya kamata a maye gurbinsu da kayan lambu salatin. A nan ne tebur da samfurin karfinsu:

Wannan dabarar ne aka yi nufi ga sauƙaƙe aikin digesting abinci da kuma inganta ta assimilation, t. Don. A da furotin da kuma carbohydrates domin narkewa da kuma aiki bukatar yanayi daban-daban da kuma wani daban-daban adadin lokaci. Products a lokaci guda ya kasu kashi babban kungiyoyin - sunadaran (nama, kifi, qwai, da dai sauransu ...), Carbohydrates - ( 'ya'yan itace, sugar, hatsi, dankali, dukan gari), fats (kayan lambu da dabbobi).

A wani raba m shugabancin dace abinci tebur karfinsu na kayayyakin. A da shi duka biyu tsaye da kuma horizontally ƙunshi iri daban-daban, a rarrabawa - murabba'ai ja, rawaya ko kore.

Su wakiltar, bi da bi, su ne da wuya m, m da kuma da-jituwa sinadaran. Proper rage cin abinci tebur gayyace mu mu yi da mafi dace wa mu.

Ƙaramin tsara

An sani cewa sababbu cin halaye tsanani shafar lafiyar yara da kuma matasa. A zamanin yau, wannan matsala ta zama mafi tsanani. A girma yawan mutane da ciwon sukari, kiba da kuma wasu da tsanani cututtuka. A rage cin abinci na matasa da kuma yara iya wuya a kira lafiya. Ga kuma soda, kuma kwakwalwan kwamfuta da pizza, da kuma wuce haddi da sweets.

Kaiwa duk don rage rigakafi (kan bango na gina jiki rashi), kuma kamar yadda wani sakamako, gajiya, juwa ko jiri, bad hakora da kuma kasũsuwa, ashe, da matsaloli tare da narkewa. da muhimmanci musamman ga yara da kuma matasa a cikin abinci da aka adalci.

Table abinci mai gina jiki ga matasa 13-15 shekara dole ne hada da kayan lambu, 'ya'yan itatuwa, madara, kirim mai tsami, gida cuku, low-mai cuku, ramammu nama, kaji, kifi, kwayoyi, wake da kuma hatsi. Su ne cutarwa dabba mai, m nama, mai dadi pastries, kwakwalwan kwamfuta da sauran takarce abinci, kazalika da yawa gishiri da kuma abinci tare da high cholesterol. Proper abinci tebur ga wani saurayi kwakwalwa a matsayin dole ba ne mai arziki a cikin baƙin ƙarfe - saboda matasa jiki ne girma cikin sauri.