imenyu

Itheyibhile yeCalorie-Uyafuna ukwazi iiCalories zokutya?

Yintoni into yokuqala ethi qatha engqondweni yakho xa ucinga ngeekhalori? Ngaba iikhalori zidibene nokunciphisa umzimba? iikhalori zokutyaUnokufunda ntoni? itshathi ikhalori kunye neekhalori itafile Intoni? Kukuphi ukutya okuneekhalori ezingaphi? Indlela yokubala iikhalori zento esiyidlayo?

Imibuzo, imibuzo… Mininzi imibuzo enomdla malunga nalo mba. Musa ukuzikhathaza ngeli nqaku ikhalori ve uluhlu lweekhalori zokutya Siyibhale ukuze sifumanise ukuba ucinga ntoni na. Makhe sichaze ukuba zeziphi iikhalori, elona nyathelo libalulekileyo lokunciphisa umzimba, kwaye emva koko unike inkcazo ecacileyo. irula ikhalori Masinike. 

Ziziphi iikhalori?

Ikhalori, iyunithi elinganisa amandla. Ihlala isetyenziselwa ukulinganisa umthamo wamandla okutya kunye neziselo. Ukunciphisa umzimba Umzimba wethu kufuneka utye iikhalori ezimbalwa kunokuba kufuneka uchithe yonke imihla. 

itshathi yenkcitho yekhalori

Ukunciphisa umzimba kunye nokubala kweekhalori

Ngokubanzi, isixa seekhalori esimele sithathwe imihla ngemihla sinikwe ngezantsi. Eli lixabiso eliphakathi. Imali eshiyekileyo imiselwa ngokwezinto eziguquguqukayo ezifana nobunzima bomntu kunye nesimo somsebenzi:

  • Abasetyhini abaneminyaka eyi-19-51 1800 - 2400 calories
  • Amadoda aneminyaka eyi-19-51 2,200 - 3,000 calories
  • Abantwana kunye nolutsha oluneminyaka eyi-2-18 1,000 - 3,200 calories 

Ngokwe-avareji, umfazi kufuneka atye malunga nama-2000 eekhalori ngosuku ukugcina ubunzima bakhe. Kuthekani ukuba lo mfazi ufuna ukunciphisa umzimba? 

Emva koko uya kuthatha ngaphantsi kweekhalori ze-2000 ngosuku. Umzekelo; 1500 iikhalori. Ngamanye amazwi, kuya kudala intsilelo yeekhalori ezingama-500 ngosuku. Ngale ndlela, unokulahlekelwa isiqingatha sekhilo ngeveki. Ukuba udla iikhalori ezingaphantsi kwama-500 ngosuku kwaye uhambisa iikhalori ezingama-500 ngosuku, oko kukuthi, wenza imidlalo, ngoko umlinganiselo wobunzima uya kulahlekelwa ngokuphindwe kabini kwaye uya kukwazi ukulahlekelwa yikhilogram enye ngeveki. 

yamadoda mihla le imfuno ikhalori ngaphezulu kancinci kunabasetyhini. Indoda eqhelekileyo idinga i-2500 calories ukugcina ubunzima bayo kunye ukunciphisa ikhilogram enye ngeveki Ufanele adle iikhalori ze-1500-1600 ngosuku.

Njengoko benditshilo ngasentla, la manani ngamaxabiso aphakathi kwaye ayahluka kumntu nomntu ngokuxhomekeke kwezinye izinto. Ezi ziimeko ezinje ngobudala, ubude, ubunzima bangoku, inqanaba lomsebenzi, impilo yemetabolism ...

Kule meko, ukunciphisa umzimba ukubala ikhalori kufuneke u. Uza kulwenza njani olu balo? Iikhalori zokutya kufuneka wazi. 

Yiyo loo nto ilungiselelwe wena itshathi yekhalori eneenkcukacha Salungiselela. zonke iintlobo ixabiso ikhalori ukutya Ungafumanisa ngokujonga kolu luhlu.

Kukuphi Ukutya OkuneeCalories ezingaphi? Itheyibhile yeCalorie eneenkcukacha

 

Uluhlu lweekhalori zemifuno

 

UkutyaIyunithi                  Ikhalori         
Imbotyi ebanziI-100 gr.84
okra                                       I-100 gr.33
BezelyeI-100 gr.89
broccoliI-100 gr.35
ibrussels sprouts                   I-100 gr.43
iitumatoI-100 gr.18
I-artichokeI-100 gr.47
iminqatheI-100 gr.35
isipinatshiI-100 gr.26
IthangaI-100 gr.25
ikhaphetshu emnyamaI-100 gr.32
cauliflowerI-100 gr.32
IsileriI-100 gr.18
I-asparagusI-100 gr.20
IkhaphetshuI-100 gr.20
mushroomI-100 gr.14
lettuceI-100 gr.15
MısırI-100 gr.365
BeetI-100 gr.43
Iitshiphs zamazambane)I-100 gr.568
Iitapile (ibilisiwe)I-100 gr.100
Iitapile eziqhotsiweyo)I-100 gr.280
seqandaI-100 gr.25
ChardI-100 gr.19
leekI-100 gr.52
FennelI-100 gr.31
IrocketI-100 gr.25
NetyhukhambaI-100 gr.16
igalikhiI-100 gr.149
anyanisiI-100 gr.35
Izambane eliswitiI-100 gr.86
Iimbotyi eziluhlazaI-100 gr.90
RadishI-100 gr.19
Ipelepele eluhlazaI-100 gr.13
ScallionI-100 gr.32

 

Uluhlu lweekhalori zeziqhamo

 

Ukutya                    Iyunithi      Ikhalori      
raspberryI-100 gr.52
IinanayiI-100 gr.50
NanguI-100 gr.56
avocadoI-100 gr.167
quinceI-100 gr.57
BlackBerryI-100 gr.43
ÇilekI-100 gr.72
yakhwelaI-100 gr.43
ElmaI-100 gr.                     58                        
erikI-100 gr.46
grapefruitI-100 gr.42
guavaI-100 gr.68
UmhlaI-100 gr.282
amakhiwaneI-100 gr.41
ikhabeI-100 gr.19
melonI-100 gr.62
IapilkosiI-100 gr.48
IcranberryI-100 gr.46
cherryI-100 gr.40
maiI-100 gr.48
LimonI-100 gr.50
isiMandarin100 gr53
imangoI-100 gr.60
bananasI-100 gr.90
lwerharnateI-100 gr.83
InctarineI-100 gr.44
IpapayaI-100 gr.43
orangeI-100 gr.45
isiqhamo se rambutanI-100 gr.82
yeepesikaI-100 gr.39
Trabzon PersimmonI-100 gr.127
beediliyaI-100 gr.76
cherryI-100 gr.58
IiblueberriesI-100 gr.57
Inkwenkwezi yeziqhamoI-100 gr.31
oliveI-100 gr.115
  Yintoni iSerotonin? Uyonyusa njani i-serotonin kwingqondo?

 

Iinkozo kunye noLuhlu lweeKhalori zeLegumes

 

Ukutya     Iyunithi                  Ikhalori               
ibhaliI-100 gr.354
noodle yebhaliI-100 gr.357
Imbotyi yezintsoI-100 gr.347
Imbotyi yezintsoI-100 gr.341
IngqolowaI-100 gr.364
ingqolowa semolinaI-100 gr.360
Ingqolowa yengqolowaI-100 gr.216
Isitatshi sengqolowaI-100 gr.351
BulgurI-100 gr.371
irayisi emdakaI-100 gr.388
IQuinoaI-100 gr.368
UCouscousI-100 gr.367
ipasta (ebilisiwe)I-100 gr.85
Ipasta (eyomileyo)I-100 gr.339
MantiI-100 gr.200
Iilentile (zomileyo)I-100 gr.314
Ii-ertyisiI-100 gr.360
Irayisi (ibilisiwe)I-100 gr.125
Irayisi (yomileyo)I-100 gr.357
Iimbotyi zesoyaI-100 gr.147
SesameI-100 gr.589

 

ULuhlu lweeKhalori zobisi kunye neemveliso zobisi

UkutyaIyunithi                                 Ikhalori                            
Ibhotolo yobisiI-100 gr.38
ubisi lweamangileI-100 gr.17
Itshizi emhlophe (amafutha)I-100 gr.275
Itshizi yomtyaI-100 gr.330
icheddar endalaI-100 gr.435
Hellim samasiI-100 gr.321
Ubisi lwenkomoI-100 gr.61
Cheddar cheese (amafutha)I-100 gr.413
IkhrimuI-100 gr.345
Itshizi yebhokhweI-100 gr.364
Ubisi lwebhokhweI-100 gr.69
itshizi yeegushaI-100 gr.364
ubisi lwegushaI-100 gr.108
Icwambu lesonka samasiI-100 gr.349
IkrimuI-100 gr.242
Ucwambu eqhuqhiweI-100 gr.257
eLabhenehI-100 gr.63
Itshizi ye-curdI-100 gr.90
IMozzarellaI-100 gr.280
Itshizi yeParmesan (amafutha)I-100 gr.440
Ubisi lweSoyI-100 gr.45
Ubisi (amafutha)I-100 gr.68
Irayisi ipuddingI-100 gr.118
Isonka samasi se-CottageI-100 gr.98
Itshizi yeTulumI-100 gr.363
Iyogathi (amafutha)I-100 gr.95

 

Amandongomane kunye neziqhamo ezomileyo Uluhlu lweeKhalori

 

UkutyaIyunithi                               Ikhalori                    
ipistachiosI-100 gr.562
Imbewu kajongilangaI-100 gr.578
IamangileI-100 gr.600
Brazil nutsI-100 gr.656
WalnutI-100 gr.549
iinathi zepayiniI-100 gr.600
IhazelnutI-100 gr.650
IndongomaneI-100 gr.560
Imbewu yethangaI-100 gr.571
ICashewI-100 gr.553
i-chestnutI-100 gr.213
Iimbewu zeflaxI-100 gr.534
Iplamu eyomileyoI-100 gr.107
Umkhiwane owomileyoI-100 gr.249
Iibhilikosi ezomileyoI-100 gr.241
IzaqwenganaI-100 gr.299
I-chickpea egcadiweyoI-100 gr.267
PecanI-100 gr.691
AmandongomaneI-100 gr.582

 

Amafutha kunye neeOyile Uluhlu lweeKhalori

 

UkutyaIyunithiIkhalori
ioli yeeavokhado100 ml857
Ujongilanga100 ml884
Ioyile yeAlmond100 ml882
Ioli yeentlanzi100 ml1000
ioli ye-walnut100 ml889
Ioli yehazelnut100 ml857
ioli yemostade100 ml884
Ioli yekokonathi100 ml857
i-oyile yembewu yethanga100 ml880
i-oyile yecanola100 ml884
ioli yelineed100 ml884
Imajarini100 ml717
ioli yombona100 ml800
Ioli yeSesame100 ml884
ibhotolo100 ml720
ioli yamandongomane100 ml857
namafutha omnquma100 ml884

 

Inyama Uluhlu lweeCalori

 

UkutyaIyunithiIkhalori
IzagwityiI-100 gr.227
Inyama (eyojiwe)100 gr278
I-TenderloinI-100 gr.138
danaI-100 gr.282
umphunga wetholeI-100 gr.192
izintso zenkonyanaI-100 gr.163
IsagqumatheoloI-100 gr.223
HindiI-100 gr.160
washingtonI-100 gr.305
IFoie grasI-100 gr.133
IgushaI-100 gr.246
Igusha (enamafutha)I-100 gr.310
Imvana (enamafutha, yosiwe)I-100 gr.282
Inqina lemvanaI-100 gr.201
inyama yedadaI-100 gr.404
Inyama yehaguI-100 gr.133
SalamI-100 gr.336
Inyama yenkomo (amafutha aphantsi)I-100 gr.225
Inkomo (enamafutha)I-100 gr.301
IsoseyijiI-100 gr.230
IsoseyijiI-100 gr.332
Inkukhu eyosiweyo)I-100 gr.132
Ibele lenkukhu (libilisiwe)I-100 gr.150
  Izibonelelo zePistachios-Ixabiso leZondlo kunye neengozi zePistachios

 

Uluhlu lweeKhalori zokutya kwaselwandle

 

Ukutya            IyunithiIkhalori
UmqalaI-100 gr.190
ulwandleI-100 gr.135
iclamI-100 gr.148
iintlazi ezisibacaI-100 gr.86
ICaviarI-100 gr.264
IlobsterI-100 gr.89
OysterZe 16
IsikwatiI-100 gr.175
I-shrimpZe 1144
Intlanzi eluhlazaI-100 gr.159
WhiteingI-100 gr.90
ImbazaI-100 gr.172
codI-100 gr.105
IsadiniI-100 gr.208
IslamoniI-100 gr.206
Ituna100 gr121
ImackerelI-100 gr.262

 

Flour Ukutya Calorie Uluhlu

 

Ukutya                            IyunithiIkhalori
IdrumstickI-100 gr.274
Isonka esimhlopheI-100 gr.238
Umgubo omhlopheI-100 gr.365
IbhiskithiI-100 gr.269
brownieI-100 gr.405
ikhekheI-100 gr.305
isonka se-ryeI-100 gr.240
Ikeyiki yetshokholeyithiI-100 gr.431
isonka se-multigrainI-100 gr.265
MuffinI-100 gr.316
walifakaI-100 gr.421
isonka esimuncuI-100 gr.289
Iphayi ye-apileIsilayi esi-1323
isonka esimdakaI-100 gr.250
isonka sehamburgerI-100 gr.178
ipayi yesipinatshiI-100 gr.246
Isonka seBranI-100 gr.212
CrepeI-100 gr.224
I-CroissantI-100 gr.406
lavashI-100 gr.264
pastaI-85 gr.307
isonka sombonaI-100 gr.179
uflawa wombonaI-100 gr.368
MuffinI-100 gr.296
IsiponjiI-100 gr.280
IpanekukuI-100 gr.233
UPitaI-100 gr.268
i-pastry yamanziI-100 gr.229
i-sawdust pastryI-100 gr.558
Isonka esiBrownI-100 gr.247
ITortillaI-100 gr.265
ukunqwenelela impilo ende nentleI-100 gr.261
Yufka (selenziwe)I-100 gr.236

 

Uluhlu lweeKhalori zokutya okuSwekile

 

UkutyaIyunithiIkhalori
agaveI-100 gr.310
imaple syrupI-100 gr.270
Pistachio ice creamI-100 gr.204
Ibhotolo yealmondI-100 gr.411
BalI-100 gr.300
Itshokholethi emnyamaI-100 gr.586
khekheI-100 gr.321
chocolateI-100 gr.530
Iice cream yetshokholethiI-100 gr.216
Ikeyiki yetshokholeyithiI-100 gr.389
Ijam yestrawberryI-100 gr.278
I-ayisikrimu yestrawberryI-100 gr.236
itshokolethi chipsI-100 gr.467
Iipayi zeapileI-100 gr.252
iqhekeza lehazelnutI-100 gr.465
ikeyiki yehazelnutI-100 gr.432
UFructoseI-100 gr.368
IswekileI-100 gr.286
Ibha yeGranolaI-100 gr.452
iikeyiki iminqatheI-100 gr.408
IigumballsI-100 gr.354
IjeliI-100 gr.335
ice cream caramelI-100 gr.179
IkukiI-100 gr.488
Ikhekhe lemonI-100 gr.352
ice cream yeziqhamoI-100 gr.131
Ikhekhe leziqhamoI-100 gr.354
isiraphu yombonaI-100 gr.281
Iswekile ephothiweyoI-100 gr.389
SucroseI-100 gr.387
Irayisi ipuddingI-100 gr.134
i-vanilla ice creamI-100 gr.201
UmsontoI-100 gr.312

 

Iziselo Uluhlu lweeKhalori

 

Ukutya                            Iyunithi           Ikhalori
ibhiya engeyiyo utywala100 ml37
Iwayini emhlophe100 ml82
Bira100 ml43
Boza100 ml148
Iti yomkhenkce100 ml37
Ubisi lwetshokholethi100 ml89
ukutya coke100 ml1
Ijusi yetumato100 ml17
ijusi ye-apile100 ml47
Isiselo samandla100 ml87
iziselo carbonated100 ml39
Isoda100 ml42
isiselo somdiliya esibomvu100 ml85
Kola100 ml59
utshwala100 ml250
Ijusi yelamuni100 ml21
Ilemonade100 ml42
ibhiya yemalti100 ml37
Isoda yeziqhamo100 ml46
I-milkshake100 ml329
Ijusi yerharnati100 ml66
isiselo se-orenji100 ml45
raki100 ml251
Itshokolethi eshushu100 ml89
Iti yomkhenkce100 ml30
Ishampeyini100 ml75
Aparap100 ml83
Ijusi yepesika100 ml54
iti engenaswekile100 ml3
Ikofu emnyama ngaphandle kweswekile100 ml9
Tequila100 ml110
Ikofu yaseTurkey100 ml2
uyiZisa100 ml250
Ijusi yetsheri100 ml45
Ivodka100 ml231
  Ukutya okunempilo okunobungozi ukukutya kakhulu

 

Uluhlu lweeKhalori zokutya okukhawulezayo

 

Ukutya                         Iyunithi             Ikhalori
khekheI-100 gr.263
HamburgerI-100 gr.254
i-crust crust pizzaI-100 gr.261
inyama egayiweyo pizzaI-100 gr.197
LasagnaI-100 gr.132
Ipitsa ye-mushroomI-100 gr.212
Iitapile eziqhotsiweyoI-100 gr.254
pizza yetshiziI-100 gr.267
ipizza yemifunoI-100 gr.256
Amakhonkco etsweleI-100 gr.411
Inja eshushuI-100 gr.269
isausage pizzaI-100 gr.254
inkukhu yenkukhuI-100 gr.296
isangweji yenkukhuI-100 gr.241
ityhuna pizzaI-100 gr.254
ipizza yemifunoI-100 gr.256

 

 

Iisuphu kunye noLuhlu lweeKhalori zesityu

 

UkutyaIyunithiIkhalori
I-Bulgur pilafI-100 gr.215
Isuphu yetumatoI-100 gr.30
isuphu yenyamaI-100 gr.33
Isityu seembotyi ezimhlophe kunye nenyamaI-100 gr.133
inkukhu ebhakiweyoI-100 gr.164
isuphu yomnqathaI-100 gr.25
I-HumusI-100 gr.177
Isuphu yeThangaI-100 gr.29
KarnıyarıkI-100 gr.134
ukugalela inyama egayiweyoI-100 gr.114
I-pita yenyama egayiweyoI-100 gr.297
Isuphu ye-broccoli enomuncuI-100 gr.45
Isuphu ye-mushroom ekhilimuI-100 gr.39
Isuphu yenkukhu ekhilimuI-100 gr.48
Isuphu yekhaphetshuI-100 gr.28
Isuphu yelentileI-100 gr.56
Isuphu yetapileI-100 gr.80
Amazambane abhuciweI-100 gr.83
Isaladi yezambaneI-100 gr.143
IrayisiI-100 gr.352
Isuphu yemifunoI-100 gr.28
Inkukhu isaladi kakhesariI-100 gr.127
amagqabi afakweI-100 gr.141
Igalelwe ioli yeoliI-100 gr.173
Artichoke ngeoli yeoliI-100 gr.166
i-celery ngeoli yeoliI-100 gr.66
Iimbotyi eziluhlaza ngeoli yeoliI-100 gr.56

 

 

Imifuno, Iziqholo, Uluhlu lweeKhalori zeeSauces

 

UkutyaIyunithiIkhalori
TabascoI-100 gr.282
SageI-100 gr.315
AniseI-100 gr.337
ecayenneI-100 gr.318
isosi yemostade yobusiI-100 gr.464
iviniga yebhalsamuI-100 gr.88
Isosi yebarbequeI-100 gr.150
béchamel sauceI-100 gr.225
RosemaryI-100 gr.131
IsiBologneseI-100 gr.106
eTizzeriaI-100 gr.94
Imbewu emnyamaI-100 gr.333
IdillI-100 gr.43
i-tomato pureeI-100 gr.38
I-tomato intlamaI-100 gr.82
Isosi yetumatoI-100 gr.24
ikrimu emuncuI-100 gr.217
Apple cider ivinigaI-100 gr.21
IBasilI-100 gr.233
Ipeanut butterI-100 gr.589
Isosi yemostadeI-100 gr.645
iimbewu zemostadeI-100 gr.508
iimbewu zepoppyI-100 gr.525
jalapenoI-100 gr.133
Ipelepele emnyamaI-100 gr.274
ThymeI-100 gr.276
isosoI-100 gr.100
iviniga ebomvu yewayiniI-100 gr.19
IkuminI-100 gr.375
ICorianderI-100 gr.23
IkhariI-100 gr.325
imayonnaiseI-100 gr.692
IlayisensiI-100 gr.375
MintI-100 gr.70
isiraphu yerharnatiI-100 gr.319
IPestoI-100 gr.458
FennelI-100 gr.31
nesafronI-100 gr.310
ukugqoka isaladiI-100 gr.449
isosi yesoyiI-100 gr.67
iimbewu zesesameI-100 gr.573
IsinamoniI-100 gr.247
CressI-100 gr.32
WasabiI-100 gr.158
IjinjaI-100 gr.80
IsithsabaI-100 gr.354

 

Yabelana ngeposi!!!

Amanqaku ekufanele uwafunde

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