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Tabel Kalori - Pengin Ngerti Kalori Pangan?

Apa sing pertama dipikirake nalika sampeyan mikir babagan kalori? Apa kalori ana hubungane karo ngilangi bobot? kalori pangananNgendi sampeyan bisa sinau? penggaris kalori lan kalori Tabel opo Panganan apa sing ngemot kalori? Carane ngetung kalori saka apa kita mangan?

Pitakonan, pitakonan… Ana akeh pitakonan babagan subyek iki. Aja kuwatir babagan kiriman iki kalori ve dhaftar kalori pangan Kita nulis supaya sampeyan bisa ngerteni apa sing dikarepake. Ayo nerangake apa kalori, sing minangka langkah sing paling penting kanggo ngilangi bobot, banjur menehi katrangan sing rinci. penggaris kalori ayo menehi 

Apa kalori?

Kalori, unit sing ngukur energi. Asring digunakake kanggo ngukur isi energi panganan lan omben-omben. Kanggo ngilangi bobot Awak kita kudu njupuk kalori luwih sithik tinimbang sing dibutuhake saben dina. 

grafik pengeluaran kalori

Mundhut bobot kanthi jumlah kalori

Umumé, jumlah kalori sing kudu dijupuk saben dina diwenehi ing ngisor iki. Iki minangka nilai rata-rata. Jumlah net ditemtokake dening variabel kayata bobot lan mobilitas wong:

  • Wanita umur 19-51 taun 1800 - 2400 kalori
  • Wong lanang umur 19-51 taun 2,200 – 3,000 kalori
  • Anak lan remaja 2-18 taun 1,000 - 3,200 kalori 

Rata-rata, wong wadon butuh kira-kira 2000 kalori saben dina kanggo njaga bobote. Apa yen wong wadon iki pengin ilang bobot? 

Banjur bakal njupuk kurang saka 2000 kalori saben dina. Tuladhane; 1500 kalori. Sing bakal nggawe defisit 500 kalori saben dina. Kanthi cara iki, setengah kg saben minggu bisa dikurangi. Yen dheweke njupuk 500 kalori kurang saben dina lan ngobahake 500 kalori, yaiku, yen dheweke olahraga, bobote sing bakal ilang bakal tikel kaping pindho lan bisa ilang siji kg seminggu. 

wong saben dina kabutuhan kalori rada luwih saka wanita. Rata-rata wong butuh 2500 kalori kanggo njaga bobote lan kanggo ilang pound seminggu Sampeyan kudu ngonsumsi 1500-1600 kalori saben dina.

Kaya sing dakkandhakake ing ndhuwur, angka kasebut minangka nilai rata-rata lan beda-beda gumantung saka sawetara faktor. Iki minangka kondisi kayata umur, dhuwur, bobot saiki, tingkat aktivitas, kesehatan metabolisme ...

Ing kasus iki, kanggo ilang bobot jumlah kalori sampeyan kudu. Kepiye carane nggawe pitungan iki? kalori panganan sampeyan kudu ngerti. 

Mulane iku kanggo sampeyan panguwasa kalori rinci kita nyiapake. kabeh jinis nilai kalori panganan Sampeyan bisa ngerteni saka dhaptar iki.

Panganan Apa Kalori Apa? Bagan kalori sing rinci

 

Daftar Kalori Sayuran

 

panganUnit                  Kalori         
Kacang jembar100 gr.84
okra                                       100 gr.33
kacang polong100 gr.89
brokoli100 gr.35
Brussels sprouts                   100 gr.43
tomat100 gr.18
Artichoke100 gr.47
wortel100 gr.35
Bayam100 gr.26
Waluh100 gr.25
kubis ireng100 gr.32
cauliflower100 gr.32
Seledri100 gr.18
Asparagus100 gr.20
Gobis100 gr.20
jamur100 gr.14
Lettuce100 gr.15
Mesir100 gr.365
Beet100 gr.43
Kripik kentang)100 gr.568
Kentang (digodhog)100 gr.100
kentang goreng)100 gr.280
eggplant100 gr.25
Chard100 gr.19
awam100 gr.52
Fennel100 gr.31
Roket100 gr.25
Timun100 gr.16
papak100 gr.149
bawang100 gr.35
Kentang manis100 gr.86
Kacang ijo100 gr.90
Lobak100 gr.19
mrico ijo100 gr.13
Scallion100 gr.32

 

Dhaptar Kalori Woh-wohan

 

pangan                    Unit      Kalori      
raspberry100 gr.52
nanas100 gr.50
pears100 gr.56
avocado100 gr.167
quince100 gr.57
blackberry100 gr.43
strawberries100 gr.72
mulberry100 gr.43
apples100 gr.                     58                        
Erik100 gr.46
jeruk bali100 gr.42
Jambu100 gr.68
Tanggal100 gr.282
ara100 gr.41
semangka100 gr.19
melon100 gr.62
apricots100 gr.48
Cranberry100 gr.46
Cherry100 gr.40
kiwi100 gr.48
Limon100 gr.50
mandarin100 Art53
mango100 gr.60
bananas100 gr.90
pomegranate100 gr.83
Nectarine100 gr.44
Papaya100 gr.43
orange100 gr.45
woh rambutan100 gr.82
peaches100 gr.39
Trabzon Persimmon100 gr.127
anggur100 gr.76
Cherry100 gr.58
Blueberry100 gr.57
Woh Lintang100 gr.31
zaitun100 gr.115
  Apa Serotonin? Kepiye cara nambah serotonin ing otak?

 

Dhaptar Kalori Gandum lan Legum

 

pangan     Unit                  Kalori               
gandum100 gr.354
mie barley100 gr.357
Kacang ginjel100 gr.347
kacang buncis100 gr.341
Gandum100 gr.364
semolina gandum100 gr.360
Dedak gandum100 gr.216
Pati gandum100 gr.351
Bulgur100 gr.371
beras abang100 gr.388
Quinoa100 gr.368
Sedulur lanang100 gr.367
Pasta (digodhog)100 gr.85
Pasta (garing)100 gr.339
Manti100 gr.200
Lentil (garing)100 gr.314
Kacang polong100 gr.360
Nasi (digodhog)100 gr.125
Beras (garing)100 gr.357
Kedhele100 gr.147
sesame100 gr.589

 

Daftar Kalori Susu

panganUnit                                 Kalori                            
Buttermilk100 gr.38
susu almond100 gr.17
Keju Feta (Lemak)100 gr.275
Keju String100 gr.330
cheddar lawas100 gr.435
keju Hellim100 gr.321
susu sapi100 gr.61
Keju Cheddar (karo lemak)100 gr.413
krim100 gr.345
keju wedhus100 gr.364
susu wedhus100 gr.69
keju wedhus100 gr.364
susu wedhus100 gr.108
Krim keju100 gr.349
Krim100 gr.242
Kocok krim100 gr.257
labneh100 gr.63
Keju curd100 gr.90
Keju Mozzarella100 gr.280
Keju Parmesan (karo lemak)100 gr.440
Susu kedele100 gr.45
Susu (karo lemak)100 gr.68
Puding pari100 gr.118
Cottage keju100 gr.98
Keju tulum100 gr.363
Yogurt (lemak)100 gr.95

 

Kacang-kacangan lan woh-wohan garing Dhaptar Kalori

 

panganUnit                               Kalori                    
Pistachio100 gr.562
Wiji kembang srengenge100 gr.578
Kacang almond100 gr.600
kacang brazil100 gr.656
Kenari100 gr.549
Kacang pinus100 gr.600
Kemiri100 gr.650
kacang100 gr.560
Wiji waluh100 gr.571
mete100 gr.553
Chestnut100 gr.213
Wiji flaks100 gr.534
Plum garing100 gr.107
Anjir garing100 gr.249
Apricot garing100 gr.241
Kismis100 gr.299
Kacang buncis panggang100 gr.267
Pecan100 gr.691
Kacang100 gr.582

 

Daftar Kalori Lemak lan Lenga

 

panganUnitKalori
lenga avocado100 ml857
Sunflower100 ml884
Lenga almond100 ml882
Lenga iwak100 ml1000
lenga walnut100 ml889
lenga hazelnut100 ml857
lenga mustar100 ml884
Lenga klapa100 ml857
Minyak Wiji Labu100 ml880
lenga canola100 ml884
lenga linseed100 ml884
Margarine100 ml717
minyak jagung100 ml800
Minyak wijen100 ml884
butter100 ml720
lenga kacang100 ml857
lenga zaitun100 ml884

 

Daftar Kalori Daging

 

panganUnitKalori
Puyuh100 gr.227
Steak (panggang)100 Art278
Tenderloin100 gr.138
Dana100 gr.282
paru paru100 gr.192
ginjel sapi100 gr.163
Veal100 gr.223
Hindi100 gr.160
Kaz100 gr.305
Foie gras100 gr.133
daging wedhus100 gr.246
Daging wedhus (lemak)100 gr.310
Lamb (lemak, panggang)100 gr.282
Lamb kang shank100 gr.201
daging bebek100 gr.404
Bacon100 gr.133
salami100 gr.336
Daging sapi (rendah lemak)100 gr.225
Daging sapi (lemak)100 gr.301
sosis100 gr.230
sosis100 gr.332
ayam bakar)100 gr.132
Dada ayam (direbus)100 gr.150
  Keuntungan saka Pistachio - Nilai Nutrisi lan Cilaka Pistachio

 

Daftar Kalori Seafood

 

pangan            UnitKalori
Trout100 gr.190
iwak segara100 gr.135
kerang100 gr.148
iwak tunggal100 gr.86
Kaviar100 gr.264
Lobster100 gr.89
kerang1 bêsik6
Cumi-cumi100 gr.175
Udang1 bêsik144
Iwak Biru100 gr.159
Whiting100 gr.90
Kerang100 gr.172
kod100 gr.105
Sardine100 gr.208
Salmon100 gr.206
Tuna100 Art121
Mackerel100 gr.262

 

Dhaptar Kalori Panganan Roti

 

pangan                            UnitKalori
Drumstick100 gr.274
Roti putih100 gr.238
Glepung putih100 gr.365
biskuit100 gr.269
brownies100 gr.405
Cupcake100 gr.305
roti gandum100 gr.240
kue coklat100 gr.431
roti gandum100 gr.265
Muffin100 gr.316
Donat100 gr.421
roti panggang100 gr.289
Pie apel1 irisan323
roti coklat100 gr.250
roti hamburger100 gr.178
Pie Bayam100 gr.246
roti bran100 gr.212
Crepe100 gr.224
Croissant100 gr.406
Lavash100 gr.264
pasta85 gr.307
roti jagung100 gr.179
tepung jagung100 gr.368
Muffin100 gr.296
Spons100 gr.280
panekuk100 gr.233
Pita100 gr.268
kue banyu100 gr.229
Jajanan chip100 gr.558
Roti coklat100 gr.247
tortilla100 gr.265
roti panggang100 gr.261
Adonan (siap)100 gr.236

 

Daftar Kalori Pangan Gula

 

panganUnitKalori
agave100 gr.310
sirup maple100 gr.270
Pistachio es krim100 gr.204
Mentega almond100 gr.411
ball100 gr.300
Coklat peteng100 gr.586
Cheesecake100 gr.321
coklat100 gr.530
Es krim coklat100 gr.216
kue coklat100 gr.389
Strawberry senggol100 gr.278
Strawberry es krim100 gr.236
irungnya coklat100 gr.467
Pie apel100 gr.252
Wafer Hazelnut100 gr.465
Kue Hazelnut100 gr.432
Fruktosa100 gr.368
Glukosa100 gr.286
bar granola100 gr.452
kue wortel100 gr.408
Gumballs100 gr.354
Jeli100 gr.335
Es krim karamel100 gr.179
Cookie100 gr.488
kue lemon100 gr.352
es krim woh100 gr.131
kue woh100 gr.354
sirup jagung100 gr.281
Gula bubuk100 gr.389
Sukrosa100 gr.387
Puding pari100 gr.134
es krim vanilla100 gr.201
Ngusapake100 gr.312

 

Dhaptar Kalori Minuman

 

pangan                            Unit           Kalori
bir non-alkohol100 ml37
Anggur putih100 ml82
Bira100 ml43
Boza100 ml148
es teh100 ml37
Susu coklat100 ml89
diet coke100 ml1
Jus tomat100 ml17
jus apel100 ml47
Minuman energi100 ml87
ombenan karbonat100 ml39
Soda100 ml42
Anggur abang100 ml85
cola100 ml59
liqueur100 ml250
Jus jeruk nipis100 ml21
lemonade100 ml42
bir malt100 ml37
Soda woh100 ml46
Milkshake100 ml329
Jus pomegranate100 ml66
Jus jeruk100 ml45
raki100 ml251
coklat panas100 ml89
es teh100 ml30
Sampanye100 ml75
anggur100 ml83
Jus peach100 ml54
teh tanpa gula100 ml3
Kopi ireng tanpa gula100 ml9
Tequila100 ml110
Kopi turki100 ml2
wiski100 ml250
Jus ceri100 ml45
Vodka100 ml231
  Panganan Sehat Sing Mbebayani Konsumsi Kakehan

 

Dhaftar Kalori Fast Food

 

pangan                         Unit             Kalori
Cheesecake100 gr.263
hamburger100 gr.254
pizza kulit tipis100 gr.261
Pepperoni Pizza100 gr.197
Lasagna100 gr.132
Pizza jamur100 gr.212
Kentang goreng100 gr.254
pizza keju100 gr.267
Pizza sayuran100 gr.256
Ring bawang100 gr.411
Hotdog100 gr.269
Pizza sosis100 gr.254
nugget pitik100 gr.296
Sandwich pitik100 gr.241
Tuna pizza100 gr.254
pizza vegetarian100 gr.256

 

 

Daftar Kalori Sup lan Panganan

 

panganUnitKalori
Bulgur pilaf100 gr.215
Sup tomat100 gr.30
sup daging100 gr.33
Godhok kacang putih karo daging100 gr.133
Ayam Bakar100 gr.164
sup wortel100 gr.25
humus100 gr.177
Sup Labu100 gr.29
Karniyarik100 gr.134
Diiseni karo mince100 gr.114
Pita karo mince100 gr.297
Sup brokoli krim100 gr.45
Krim saka jamur sup100 gr.39
Sup ayam kremes100 gr.48
Sup kubis100 gr.28
Sup lentil100 gr.56
Sup kentang100 gr.80
Kentang tumbuk100 gr.83
Salad kentang100 gr.143
Sego100 gr.352
Sup sayur-sayuran100 gr.28
Salad Ayam Caesar100 gr.127
godhong diiseni100 gr.141
Diiseni karo lenga zaitun100 gr.173
Artichokes karo lenga zaitun100 gr.166
Celery karo lenga zaitun100 gr.66
Kacang ijo karo lenga zaitun100 gr.56

 

 

Jamu, Rempah-rempah, Saus Daftar Kalori

 

panganUnitKalori
Tabasco100 gr.282
Sage100 gr.315
Anis100 gr.337
cayenne100 gr.318
Saos mustard madu100 gr.464
cuka balsamic100 gr.88
saus barbeque100 gr.150
saus béchamel100 gr.225
Rosemary100 gr.131
bolognese100 gr.106
Tizzeria100 gr.94
Wiji ireng100 gr.333
Dill100 gr.43
puree tomat100 gr.38
Tempel tomat100 gr.82
saos tomat100 gr.24
ora nguntungke krim100 gr.217
Cuka sari apel100 gr.21
Basil100 gr.233
Butter kacang100 gr.589
saos mustar100 gr.645
wiji sawi100 gr.508
wiji poppy100 gr.525
Jalapeno100 gr.133
Mrica ireng100 gr.274
thyme100 gr.276
ketchup100 gr.100
cuka anggur abang100 gr.19
Cumine100 gr.375
Ketumbar100 gr.23
kari100 gr.325
mayonnaise100 gr.692
ROOT licorice100 gr.375
Mint100 gr.70
sirup pomegranate100 gr.319
pesto100 gr.458
Fennel100 gr.31
saffron100 gr.310
salad klamben100 gr.449
kecap asin100 gr.67
wijen100 gr.573
Kayu manis100 gr.247
Cress100 gr.32
wasabi100 gr.158
Jahe100 gr.80
Kunir100 gr.354

 

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