Anthu ambiri m'dziko lathu akulota kuchepetsa kulemera kwawo. Ichi ndi nthendayi nambala imodzi m'mabuku amakono. Koma pali anthu omwe, mosiyana, samatsutsa kupeza mapaundi angapo. Inde, palibe ambiri mwa iwo. Choncho, m'nkhani ino, tikambirana momwe tingadye, omwe akufuna kugula makilogalamu angapo, ndi zakudya ziti ndi zakudya zomwe zimakhala ndi caloriki.
Zakudya za mkaka
Kefir ndi mafuta, ili ndi 59 calories, 3.2% mafuta. Mkaka ndi wotsika pang'ono - 58 makilogalamu, kuchuluka kwa mafuta ndi ofanana. Mkaka uli wouma bwino - 475 makilogalamu, ndi mafuta 25. Mkaka wokhala ndi shuga -315 makilogalamu. Cream 20% - 205 calories. Zakudya zonona zokoma 20% - makilogalamu 206. Zakuchi ndi mitundu yosiyanasiyana ya tchizi imakhala ndi makilogalamu 340. Mtsogoleri yemwe ali ndi mtengo wapatali wa calorific pakati pa tchizi ndi Swiss tchizi. Lili ndi makilogalamu 396. Pa malo achiwiri pali tchizi cha Russia - makilogalamu 371 ndipo m'malo mwachitatu ndi Dutch cheese. Pali makilogalamu 361 mmenemo. Margarine - makilogalamu 746. Iwo amene amakonda mayonesi, amadya zopanda malire zochuluka. Wonjezerani ku masangweji, saladi, msuzi. Ili ndi makilogalamu 627. Ndipo ndiwo magalamu 100. Butter - makilogalamu 748.
Tsopano ganizirani mkate, ufa ndi batch.
Mkate, ufa ndi ufa
Mbalame yambiri ya mkate wa tirigu wochokera ku kalasi yoyamba ya ufa. Ili ndi makilogalamu 254. Bakery - makilogalamu 297, mkate - 312 makilogalamu, ufa wouma - makilogalamu 397. ufa wa tirigu wa kalasi yoyamba - makilogalamu 327, ufa wa tirigu woyamba - makilogalamu 329, ufa wa rye - makilogalamu 326, ufa wa tirigu pa kalasi yachiwiri - makilogalamu 328.
Timadutsa ku tirigu. Tiyeni tione kuti ndi yani yapamwamba-kalori.
Nkhosa
Buckwheat yonse yodziwika ili ndi makilogalamu 329, mafuta 2,6. Choncho zakudya za buckwheat sizothandiza. Mannukrupa ili ndi mafuta okwana 0,7 ndi makilogalamu 326. Oatmeal - mafuta otsogolera kwambiri - 5.8, ali ndi makilogalamu 345. Choncho, aliyense amene akufuna kuti adye, muyenera kudya usiku. Ndipo omwe akufuna kutaya thupi, idyani m'mawa basi. Berele wa ngale - 1.1 mafuta ndi 324 makilogalamu. Gulu la tirigu - 2.9 mafuta, makilogalamu 334. Mbewu za tirigu zimakhala ndi mafuta 0,7, choncho zakudya zamakono zimakhala zokwanira - 323, chifukwa cha kuchuluka kwa chakudya, pali 73.7 mwa iwo. Mbewu ya barele - makilogalamu 322. Hercules - makilogalamu 355 ndi 6.2 mafuta.
Zamasamba
Nthanga zobiriwira - 72 makilogalamu, kabichi wofiira - makilogalamu 31, mbatata - makilogalamu 83, anyezi - 43 makilogalamu, parsley - 45 makilogalamu, radish - makilogalamu 20, radish - makilogalamu 34, shuga beet ali ndi makilogalamu 48, nyemba zobiriwira - 42 malonda, osowa - 71 calorie, sorelo -28 makilogalamu. Mtsogoleri ndi adyo. Kalori yake yokhutira ndi makilogalamu 106.
Zipatso ndi zipatso
Apricots - makilogalamu 46, quince -38 makilogalamu, chinanazi - 48 makilogalamu. Koma pali nthano yomwe imathandiza kuthetsa mafuta, kotero musatengeke. Koma nthochi ndizofunikira kwambiri kwa inu, zili ndi makilogalamu 91. Kudya sikulephereka. Cherry - mabomba 49 - makilogalamu 52, mapeyala - makilogalamu 42, nkhuyu - ma calories 56, mapeyala - 44 makilogalamu, persimmon - 62, chitumbuwa chabwino - 52, maapulo - makilogalamu 46. Ngwazi ndi tsiku, caloriic mtengo wake ndi 281. Orange-38, mphesa-35 calories, Chimandarini -38 makilogalamu. Mphesa muli ma calories 69, jamu - 44, rasipiberi - 41, currant yoyera - 39 makilogalamu, wakuda currant -40 makilogalamu ndi ofiira currant - 38 makilogalamu. Rosehip watsopano - makilogalamu 101, zouma zouma - 253 makilogalamu. Sungani zipatso za nyengo yozizira ndikuziwonjezera kuti, kalori yamakono yotereyi idzawonjezeka nthawi zina.
Tawonani, mu zipatso ndi zipatso za osakhala mafuta, iwo adapeza mphamvu zawo chifukwa cha chakudya.
Bowa
Amamvetsera kwambiri bdem, chifukwa ali otsika kwambiri. Kupatulapo ndi bowa wouma woyera. Komanso, makilogalamu 209.
Zakudya za nyama ndi zofunika kwambiri.
Nyama
Mwanawankhosa - makilogalamu 203, mpira wa nyama - makilogalamu 19, mafuta a nkhumba - makilogalamu 489, ng'ombe - 187 makilogalamu, nyama ya mahatchi - 143 calories. Nyama ya atsekwe - makilogalamu 364, turkey - 197 makilogalamu, nkhuku-makilogalamu 165, bakha - makilogalamu 364. Zonsezi sizimakhala ndi chakudya, kupatula nkhuku ndi nkhuku. Mu nkhuku - 0,6, mu Turkey - 0,8.
Nsomba
Salmon ya pinki ndi 147 calories, ketasoderzhit 138 calories, bream 105, salimoni 219 makilogalamu, lamprey 166 makilogalamu, capelin 157 makilogalamu, marbled marbled 156 makilogalamu, m'nyanja nyanja 117 calories, sturge 164 calories, saury 262 calories, mu herring - 242 calories, sterlet - 320, eel - 333, chiwindi cha cod - 613 calories. Iyi ndi mbiri pakati pa nsomba ndi nsomba zonse.
Timasuta maswiti, okonda onse. Ndiko komwe kuli mafuta ambiri ndi zakudya.
Maswiti
Uchi - makilogalamu 308. Makilogalamu 389, zephyr - 299 makilogalamu, iris - makilogalamu 387, jujube - 296 makilogalamu, phokoso la chokoleti - makilogalamu 396, mphepo ya mpendadzuwa - 510 calories, mdima wa chokoleti - 540 makilogalamu, ndi mkaka wa chokoleti uli ndi 548 calories. Zakudya zonse zomwe mumazikonda zokhala ndi calorie zokwanira 547, pafupifupi mphamvu yamtengo wapatali ya mkate wochokera ku 380 mpaka 540 makilogalamu.
Sausages
Soseji yophika Zakudya za shuga zili ndi makilogalamu 254, ma sose ophika omwe amawotcha - 260 makilogalamu, ma sose ophika ophika - 253 makilogalamu, sausages Mayi - 333 makilogalamu, ophika ophika ophika - 421 makilogalamu, ophika ophika-ophikira - 361 makilogalamu, Krakow - 467 calories, kusuta Moscow - 476 calories.
Kuti mukhale bwino, mukusowa zambiri kudya. Makamaka usiku ndi chakudya chokhala ndi mafuta ndi chakudya. Ngati palibe chomwe chimathandiza, ndibwino kuti muwone dokotala, popeza kulephera kulemera kungakhale chimodzi mwa zifukwa zomwe zimayambitsa matenda aakulu.