I-porridge ipiliti inokupheka ngeendlela ezahlukeneyo, umntu uyenzela ubisi, umntu unongeza izityalo okanye izithelo ezomileyo (ingakumbi i-plunes) kuwo, umntu uyayipheka embizeni, kwaye umntu ugqoke elwandle. Siyabulela kule ngqungquthela, le ngqolowa ayikwazi ukukrakra. Ukusuka endleleni ephekwe ngayo, ixabiso layo lekhalori lixhomekeke ngqo.
Umxholo weCaloric wepilgi?
Ngokwalo, i-millet grains inexabiso elilinganayo lamandla phakathi kweesisitya: kwi-100 g kukho i-348 kcal, i-11.5 g yeprotheni ewusizo, 3.3 g yemifuno yemvelo kunye no-69.3 g we-carbohydrates. Eli diliya likwahluke kwiipropotropic properties - ukukwazi ukukhusela ukuthunyelwa kweefomathi ezinamafutha kunye nokwandisa ukusetyenziswa kwazo.
Abaninzi bacinga ngokugqithiseleyo ukuba umlinganiselo wekhalori we-100 g weesisitya ulingana nexabiso lexabiso le-porridge eqediweyo. Oku kukukhohlisa, kuba naluphi na ukutya okubiliswa ngamaxesha amaninzi, umthamo wayo uyanda, kwaye ngelo xesha, umxholo we-caloric uyawa. Ngoko, umzekelo, i-porridge ye-millet e-viscous kumanzi weekhalori inama-90 kuphela kwi-100 g. Nangona kunjalo, xa idibene ekubunjweni kwayo kwezinye iindidi zee caloriki, ixabiso layo lamandla liyakhula.
I-carrothydrate ye-Wheatgrass kunye ne-glycemic index
Ukuba sithetha ngokungahambi kakuhle, i-porridge ye-millet yamanzi emanzini, ixabiso layo le-calkic liza kuba yi-134 kcal, apho 4.5 g yeprotheni, i-1.3 g yeoli kunye no-26.1 g we-carbohydrate. Inkcazo ye- glycemic yayo iya kuba iiyunithi ezingama-70.
Esi sibonakaliso esiphezulu sabantu abanesifo sikashukela, kwaye kule meko kuyimfuneko ukunyanga imveliso ngokunyamekela.
Isiqulatho seCaloric se-millet grains
Cinga umxholo wekhalori kuzo zonke iintlobo zokupheka kwe-millet eziza kukuvumela ukuba unamathele ekudleni ngaphandle kokubala kwekhalori ende. Cinga ukuba ingilazi ye-1 g i-200 g. Umxholo wekhalori uboniswa kwi-100 g yomkhiqizo ogqityiweyo-kwaye ukubala umxholo wekharikhi yesahlulo, eli nani kufuneka landiswe ngu-2 okanye 3 (kuxhomekeke kubukhulu bokukhonza).
- I-porridge yokutya engabonakaliyo emanzini: i-1 cup cup, iikomityi ezine amanzi-70 kcal nge-100 g.
- Iphareji yesidlo emanzini: i-1 cup cup, iikomityi ezintathu zamanzi-87 kcal nge 100 g.
- I-Porridge emanzini ngetyuwa kunye noshukela: i-1 cup cup, iikomityi ezintathu zamanzi, 1 tsp. ityuwa, 2 tbsp. ushukela - 103 kcal nge 100 g.
- I-porridge yobisi ebisi: i-cup cup 1, iikomityi ezintathu zobisi, 1 tsp. ityuwa, 3 tbsp. ushukela - 142 kcal nge-100 g.Khona kunye nokongezwa kwe-10 g yebhotela (kuyo yonke ipani) - 150 kcal.
- I-porridge enobuhlungu i-millet ne-butterit content caloric iphezulu-134 kcal. Iquka 1 inkomishi yeesinkwa, 1.5 iikomityi zobisi, 1.5 iiglasi zamanzi, 1 tsp. ityuwa, 3 tbsp. , 10 g yebhotela.
- I-Porridge emanzini aneengqungquthela: 1 inkomishi yokutya, iiglasi ezintathu zamanzi, i-100 g ye-prunes-103 kcal nge-100 g.
- I-Porridge ngobisi kunye neengcawa: 1 inkomishi yokutya, iiglasi ezintathu zamanzi, i-100 g ye-prunes-134 kcal nge-100 g.
- I-Porridge ngobisi kunye ne-walnuts: 1 inkomishi yokutya, iikomityi ezintathu zamanzi, i-100 g ye-walnut - i-174 kcal nge-100 grams.
- I-Porridge emanzini ngama-walnuts: 1 inkomishi yokutya,
Iikomityi ezintathu zamanzi, i-100 g yeengqungquthela - 150 kcal nge 100 grams. - I-Porridge emanzini ngamathanga: 1 inkomishi yokutya, iikomityi ezintathu zamanzi, i-200 g yamathanga - i-75 kcal nganye nge-100 grams.
- I-Porridge ngobisi ngamathanga: 1 inkomishi yokutya, iziglasi ezi-3 zamanzi, i-200 g yempuphu - i-107 kcal nge-100 g.
Ukuqokelela, kungatsholwa ukuba umlinganiselo wekhalori we-phalgi ye-millet ungancitshiswa ngokufaka umququ kunye namanzi, kwaye ukwandiswa ngongeza ubisi, ibhotela kunye noshukela. Ukutya okunesondlo kukulungele ukuyeka iswekile kwaye ukhethe ukupheka ngaphandle kweenxalenye ezinamafutha. Njengawaphi na i-porridge, ipeyari iphelele ekudleni kwasekuseni, inika amandla amaninzi kwaye ingabangela umnqweno wokuba ne-snack kuze kube semini. Ukutya, le mveliso ifanele isetyenziselwe kuphela abo abangenayo ingxaki yokugqithisa.