Tse ka Hare
Hase mafura 'ohle a bonahalang joaloka "mahlo" a mafura ka har'a boroso e tsubiloeng.
Ke ka hona batho ba jang haholo ho feta kamoo ho hlokahalang. Ho tseba tloaelo ea hau ea protheine, mafura le lik'habohaedreite ka letsatsi, nka motsotsoana 'me u sebelise kalkulaator ea rona ea litlhoko tsa limatlafatsi.
U ka tseba joang lijo tse mafura haholo ntle le haeba o na le kutlo e khethehileng ho tatso ea mafura le mokhoa oa ho fokotsa palo ea ona lijong?
U ka batla likhalori tse eketsehileng joang?
Lik'hilojule tse eketsehileng li ka fumanoa mafura afe kapa afe - a semela le a liphoofolo - haeba u a sebelisa ho feta tloaelo e khothalletsoang. Litsebi tsa phepo e nepahetseng li khothaletsa letsatsi ho feta mafura a 400 kcal - ke ligrama tse 40 kapa likhabapo tse 8. Motsoako o phetseng hantle ka ho fetesisa oa meroho le mafura a liphoofolo - 3: 1.
"Mafura" a na le lik'hilojule tse ngata, empa a thusa haholo - ho 100 g ea oli ea litlhapi e na le 100 g ea mafura a nang le likhalori tsa 900 kcal. Mme ho 100 g mafura a nama ea kolobe mafura a kotsi ke "feela" liperesente tsa 82 le 730 kcal.
Mafura a mangata a kae?
| Product | Ke mafura a makae ka sehlahisoa sa 100 g | Ke likhalori tse kae tse tsoang mafura, kcal ho 100 g ea sehlahisoa |
| Oli ea meroho | 100 g / 20 h. likhaba | 900 |
| Butter | 82 g / 16, h likhaba tse 5 | 738 |
| Li-walnuts | 65 g / 13 h. likhaba | 585 |
| Nama ea kolobe e mafura | 50 g / 10 hoseng likhaba | 450 |
| Tsokolate ea lebese | 35 g / h 6 likhaba | 315 |
| Mefuta ea chisi mafura a 70% | 70 g / 14 h. likhaba | 630 |
Mafura a manyane hokae?
| Product | Ke mafura a makae ka 100 g | Ke lik'hilojule tse kae tse tsoang mafura: kcal ho 100 g ea sehlahisoa |
| Li-noodle tsa mahe | 3 g / 0, h likhaba tse 6 | 27 |
| Letlalo la veal | 3 g / 0, h likhaba tse 6 | 27 |
| Shrimp | 3 g / 0, h likhaba tse 6 | 27 |
| Cheese e se nang mafura | Khaba ea lihora tse 2% / 0,4 | 18 |
| Sefuba sa kana | Khaba ea lihora tse 2% / 0,4 | 18 |
| Lebese 1,5% ea mafura | 2 g / 0,4 khaba | 18 |
| Litlhapi tsa cod | 1 g / 0, h likhaba tse 2 | 9 |
| Figure | 1 g / 0, h likhaba tse 2 | 9 |
| Mussels | 1 g / h khaba ea 0,2 | 9 |
Mafura a patiloeng
Mafura a mangata a ipatileng lijong tseo re sa tloaelang ho li nahana e le mafura: avocado, boroso ("ntle le" mahlo "!) Kapa chokolete. Mafura a joalo a patiloeng a sa hlokomele monna a ka ja ligrama tse 100 le ho feta ka letsatsi.
| Product | Ke liperesente / likhabapo tse mafura tse patiloeng hakae ha ho sebetsoa | Ke likhalori tse kae tse tsoang mafura |
| Jar e khubelu ea caviar 140 g | 15 g / 3 h. likhaba | 135 |
| Salmone e letsoai le bobebe, 100 g | 12,5 g / 3, h likhaba tse 5 | 157 |
| Boroso ea kolobe 200 g | Khaba ea 60 g / 12 h | 540 |
| Sose e tsubang, 50 g | 25 g / 5 h. likhaba | 225 |
| Sose e phehiloeng, 250 g | 75 g / 15 h. likhaba | 675 |
| Keke e nang le tranelate ea botoro, 120 g | 45 g / 9 h. likhaba | 405 |
U ka ja mafura a fokolang joang?
- Tlatsa salate ka yogurt ea tlhaho ntle le lisebelisoa tsa litholoana. Ho apara hona ho tla nkela oli sebaka, se kenyelletsoang lisalateng haholo - khaba ea khaba e sebeletsang e lekana le sekotlolo sa salate kaofela.
- Qoba mayonnaise lisalateng, sopho kapa li-casseroles. Ka "standard" Provencal mayonnaise mafura ha a ka tlase ho liperesente tse 67, mme "light" kapa mayonnaise ea lijo ha e eo, esita le tseo u li phehang hae, mafura ha a ka tlase ho 45 g ho 100 g ea mongobo. Ho molemo ho nkela mayonnaise sebaka ka tranelate e tloaelehileng e bolila. Hangata tranelate e bolila "e tenya" ha e na liperesente tse fetang 30 tsa mafura.
- Bake nama le likhoho ka ontong ka grill kapa ka foil. Sebelisa lipane tse halikiloeng ka setofo kapa pane-grill. Pele ho tsohle o ka pheha ntle le ho eketsa mafura a mangata, mme la bobeli, ka lebaka la li-groove tse khethehileng tse holim'a metsi ho bokella mafura a rothelang lijong le ho se a fe monyetla oa ho fihla poleiting.
- Leka ho ja chisi e thata haholo. Empa chisi e nang le mafura a tlase, chisi le yogurt li ka jeoa letsatsi le leng le le leng. Ntle le moo, ke mohloli oa khalsiamo e ka silehang habonolo bakeng sa motho oa lilemo life kapa life.
- Abela lijo tsa mots'eare tse ling le tse ling tsa boraro ka beke sejana sa litlhapi. Khetha tlhapi ea metsing e nang le mafura a mangata: mackerel, herring, salmon. Kapa tlhapi e tšoeu e mafura le lijo tsa leoatleng - li na le livithamini tsa b: hake, cod, shrimp.
- Ha u pheha likhoho e lokolle letlalong. Ho eona - hoo e batlang e le mafura 'ohle a teng ho eona,' me ha ho na limatlafatsi.
- Tloha lebese lohle ho skim. Liphetho tsa liteko li bontša hore tatso ea lebese le mafura a tlase ha e mpe ho feta maemo, mme mafura a ho eona a tlase habeli.
- Hlaphohetsoe lekola palo ya mafura a sa bonahaleng haholo ka ice cream, chokolete, pizza kapa fries. Mohlala, ka sundae e nang le chokolete e na le ligrama tse 20 tsa mafura ka 100 g e sebeletsang, mme ke libolo tse tharo feela! 'Me mafura a mafura a mafura a ka fumana le chelete e felletseng ea letsatsi ho 100 g ea sehlahisoa, eo u ka e jang habonolo bakeng sa lijo tsa hoseng. Ho na le likhetho tse fokolang tsa mafura bakeng sa lijo tsa hoseng.
- Boroso le lisose tse phehiloeng, nka sebaka sa sengoathoana se phehiloeng kapa se halikiloeng sa nama ea khomo, veal kapa Turkey. Linoko tse fapa-fapaneng le li-seasoning tsa meroho li tla thusa ho lokisa sejana sa linoko se ka nkang sebaka sa lihlahisoa tsa nama.
- Tlosa tranelate ka kofi ka lebese lohle. Tatso ha e senyehe, empa bonyane makhetlo a mabeli a fokolitse mafura ka koping ea kofi (ka tranelate - 10 g ea mafura ka 100 g, le lebese le mafura - 5g).
- Tsokolate, likuku le likuku li nkela sebaka ka marmalade, jelly ea litholoana kapa marshmallows. Lihlahisoa tsena li batla li se na mafura. Empa u se ke ua lebala ho shebella palo e nkiloeng tsoekere, e leng kotsi ho 'mele e seng ka tlase ho mafura. 'Me u be bonnete ba hore u ela hloko metsoako - lihlahisoa tse joalo hangata li na le li-colorants tsa maiketsetso le li-additives tse ling tse se nang thuso haholo.
- Ha u se u balile tloaelo ea hau, ithute ho sebelisa lethathamo la litaba tsa limatlafatsi lijong. O ka hlophisa lihlahisoa ka mekhahlelo le mafura a mafura: a tlase, a mahareng le a phahameng (ho feta 15 g bakeng sa sehlahisoa sa 100 g).
Ho akaretsa. 'Mele o hloka mafura, empa ts'ebeliso ea ona e lokela ho ba ka mokhoa o itekanetseng mme ka ho khetheha e be ka ho le letona la omega-3 le omega-6, e nang le mohlala, ho oli ea mohloaare le tlhapi e khubelu. Ka hona, ho hlokahala hore ho be le leihlo ka hloko hore na mafura a bokae poleiting, leka ho qoba lijo tse mafura haholo le lijo tse nang le mafura a patiloeng, 'me kamehla u hopole sekhahla sa letsatsi.
Shebella video e mabapi le mafura a mangata empa leha e le lijo tse phetseng hantle:
