akojọ

Kalori Tabili - Ṣe o fẹ mọ awọn kalori ti Ounje?

Kini ohun akọkọ ti o wa si ọkan rẹ nigbati o ba ronu awọn kalori? Ṣe awọn kalori ti sopọ mọ pipadanu iwuwo? awọn kalori ti ounjẹNibo ni o ti le kọ ẹkọ kini? kalori chart ati awọn kalori tabili Ohun ti ni pe? Ounjẹ wo ni awọn kalori melo ni? Bii o ṣe le ṣe iṣiro awọn kalori ti ohun ti a jẹ?

Awọn ibeere, awọn ibeere… Ọpọlọpọ awọn ibeere iyanilenu lo wa lori koko yii. Maṣe ṣe aniyan nipa nkan yii kalori ve kalori akojọ ti awọn onjẹ A kọ ọ lati wa ohun ti o n iyalẹnu nipa. Jẹ ki a ṣe alaye kini awọn kalori jẹ, igbesẹ pataki julọ ni sisọnu iwuwo, ati lẹhinna fun alaye alaye. kalori olori Jẹ ká fun o. 

Kini awọn kalori?

Kalori, ẹyọkan ti o ṣe iwọn agbara. Nigbagbogbo a lo lati wiwọn akoonu agbara ti awọn ounjẹ ati ohun mimu. Lati padanu iwuwo Ara wa nilo lati jẹ awọn kalori to kere ju ti o nilo lati lo lojoojumọ. 

kalori inawo chart

Pipadanu iwuwo pẹlu kika kalori

Ni gbogbogbo, iye awọn kalori ti o yẹ ki o mu lojoojumọ ni a fun ni isalẹ. Eyi jẹ iye apapọ. Iye apapọ jẹ ipinnu gẹgẹbi awọn oniyipada gẹgẹbi iwuwo eniyan ati ipo iṣẹ:

  • Awọn obirin ti o wa ni 19-51 1800 - 2400 awọn kalori
  • Awọn ọkunrin ọjọ ori 19-51 2,200 - 3,000 awọn kalori
  • Awọn ọmọde ati awọn ọdọ ti o wa ni ọdun 2-18 1,000 - 3,200 awọn kalori 

Ni apapọ, obinrin kan nilo lati jẹ to awọn kalori 2000 ni ọjọ kan lati ṣetọju iwuwo rẹ. Ti obinrin yii ba fẹ padanu iwuwo? 

Lẹhinna oun yoo gba kere ju awọn kalori 2000 fun ọjọ kan. Fun apere; 1500 awọn kalori. Ni awọn ọrọ miiran, yoo ṣẹda aipe ti awọn kalori 500 fun ọjọ kan. Ni ọna yii, o le padanu idaji kilo kan ni ọsẹ kan. Ti o ba jẹ awọn kalori diẹ 500 ni ọjọ kan ti o si gbe awọn kalori 500 lojoojumọ, iyẹn ni, ṣe awọn ere idaraya, lẹhinna iye iwuwo ti yoo padanu yoo ni ilọpo meji ati pe yoo ni anfani lati padanu kilogram kan fun ọsẹ kan. 

awọn ọkunrin ojoojumọ kalori nilo diẹ diẹ sii ju awọn obinrin lọ. Ọkunrin apapọ nilo awọn kalori 2500 lati ṣetọju iwuwo rẹ ati lati padanu kilo kan ni ọsẹ kan Oun / o yẹ ki o jẹ awọn kalori 1500-1600 fun ọjọ kan.

Gẹgẹbi Mo ti sọ loke, awọn nọmba wọnyi jẹ awọn iye apapọ ati yatọ lati eniyan si eniyan da lori diẹ ninu awọn ifosiwewe. Iwọnyi jẹ awọn ipo bii ọjọ-ori, giga, iwuwo lọwọlọwọ, ipele iṣẹ ṣiṣe, ilera ti iṣelọpọ…

Ni idi eyi, lati padanu iwuwo kalori kika oye ko se. Bawo ni iwọ yoo ṣe ṣe iṣiro yii? Awọn kalori ti ounjẹ o nilo lati mọ. 

Ti o ni idi ti o jẹ fun ọ chart alaye kalori A pese sile. gbogbo iru kalori iye ounje O le rii nipa wiwo atokọ yii.

Ounjẹ wo ni Awọn kalori melo ni? Apejuwe kalori Table

 

Kalori Akojọ ti awọn ẹfọ

 

OunjẹẸyọ                  Kalori         
ọrọ bean100 gr.84
okra                                       100 gr.33
Ewa100 gr.89
broccoli100 gr.35
Brussels sprout                   100 gr.43
tomati100 gr.18
Atishoki100 gr.47
Karooti100 gr.35
owo100 gr.26
Elegede100 gr.25
eso kabeeji dudu100 gr.32
ẹfọ100 gr.32
Seleri100 gr.18
Asparagus100 gr.20
Eso kabeeji100 gr.20
olu100 gr.14
oriṣi100 gr.15
Mısır100 gr.365
Beet100 gr.43
Awọn eerun ọdunkun)100 gr.568
Ọdunkun (se)100 gr.100
poteto sisun)100 gr.280
Igba100 gr.25
Chard100 gr.19
ẹfọ100 gr.52
Fennel100 gr.31
Rocket100 gr.25
Kukumba100 gr.16
ata100 gr.149
alubosa100 gr.35
Ọdunkun dun100 gr.86
Ewa alawo ewe100 gr.90
Radish100 gr.19
Eso Ata ti ko gbo100 gr.13
Scallion100 gr.32

 

Kalori Akojọ ti Unrẹrẹ

 

Ounjẹ                    Ẹyọ      Kalori      
rasipibẹri100 gr.52
ope100 gr.50
pears100 gr.56
piha100 gr.167
quince100 gr.57
IPad100 gr.43
strawberries100 gr.72
mulberry100 gr.43
apples100 gr.                     58                        
Erik100 gr.46
girepufurutu100 gr.42
Guava100 gr.68
Ọjọ100 gr.282
ọpọtọ100 gr.41
elegede100 gr.19
melon100 gr.62
apricots100 gr.48
Cranberry100 gr.46
ṣẹẹri100 gr.40
kiwi100 gr.48
Limon100 gr.50
Mandarin100 gr53
Mango100 gr.60
bananas100 gr.90
pomegranate100 gr.83
Nectarine100 gr.44
papaya100 gr.43
osan100 gr.45
rambutan eso100 gr.82
Peaches100 gr.39
Trabzon Persimmon100 gr.127
eso ajara100 gr.76
ṣẹẹri100 gr.58
Awọn eso beli100 gr.57
Star Eso100 gr.31
olifi100 gr.115
  Kini Serotonin? Bii o ṣe le mu Serotonin pọ si ni Ọpọlọ?

 

Oka ati Legumes Kalori Akojọ

 

Ounjẹ     Ẹyọ                  Kalori               
barle100 gr.354
nudulu barle100 gr.357
Àrùn ewa100 gr.347
Àrùn ìrísí100 gr.341
Alikama100 gr.364
alikama semolina100 gr.360
Alikama bran100 gr.216
Sitashi alikama100 gr.351
Bulgur100 gr.371
iresi brown100 gr.388
Quinoa100 gr.368
Couscous100 gr.367
Pasita (se)100 gr.85
Pasita (gbẹ)100 gr.339
Manti100 gr.200
Lentils (gbẹ)100 gr.314
Chickpeas100 gr.360
Iresi (se)100 gr.125
Iresi (gbẹ)100 gr.357
Ara ilu oyinbo100 gr.147
Sesame100 gr.589

 

Wara ati ifunwara Awọn ọja Akojọ kalori

OunjẹẸyọ                                 Kalori                            
Bọtutu100 gr.38
almondi wara100 gr.17
Warankasi funfun (ọra)100 gr.275
Warankasi okun100 gr.330
cheddar atijọ100 gr.435
Hellim warankasi100 gr.321
Wàrà Maalu100 gr.61
Warankasi Cheddar (ọra)100 gr.413
Ifaworanhan100 gr.345
Warankasi ewurẹ100 gr.364
Wàrà ewurẹ100 gr.69
agutan warankasi100 gr.364
wara agutan100 gr.108
Ipara warankasi100 gr.349
Ipara100 gr.242
ipara nà100 gr.257
labneh100 gr.63
Warankasi Curd100 gr.90
Warankasi Mozzarella100 gr.280
warankasi Parmesan (ọra)100 gr.440
soy wara100 gr.45
Wara (sanra)100 gr.68
Pudding iresi100 gr.118
Ile kekere warankasi100 gr.98
Tulum warankasi100 gr.363
Yogọti (ọra)100 gr.95

 

Awọn eso ati awọn eso ti o gbẹ kalori Akojọ

 

OunjẹẸyọ                               Kalori                    
pistachios100 gr.562
Awọn irugbin sunflower100 gr.578
Eso almondi100 gr.600
Brazil eso100 gr.656
Wolinoti100 gr.549
Pine eso100 gr.600
Fọwọsi100 gr.650
Epa100 gr.560
Awọn irugbin elegede100 gr.571
Cashew100 gr.553
Chestnut100 gr.213
Awọn irugbin Flax100 gr.534
plum ti o gbẹ100 gr.107
Ọpọtọ gbẹ100 gr.249
Apricots ti o gbẹ100 gr.241
Raisins100 gr.299
Chickpea sisun100 gr.267
Pecan100 gr.691
Epa100 gr.582

 

Ọra ati epo Akojọ kalori

 

OunjẹẸyọKalori
piha epo100 milimita857
Sunflower100 milimita884
Epo almondi100 milimita882
Epo eja100 milimita1000
Wolinoti epo100 milimita889
Hazelnut epo100 milimita857
epo eweko100 milimita884
Epo agbon100 milimita857
Epo irugbin elegede100 milimita880
epo canola100 milimita884
epo linseed100 milimita884
Margarine100 milimita717
agbado epo100 milimita800
Epo Sesame100 milimita884
bota100 milimita720
epa epo100 milimita857
Epo olifi100 milimita884

 

Awọn ounjẹ kalori Akojọ

 

OunjẹẸyọKalori
Àparò100 gr.227
Steak (yan)100 gr278
Tenderloin100 gr.138
Dana100 gr.282
ẹdọfóró ẹran100 gr.192
eran malu100 gr.163
Eran aguntan100 gr.223
Hindi100 gr.160
Gussi100 gr.305
Foie gras100 gr.133
Ẹran-ara100 gr.246
Ẹran-ẹran (sanra)100 gr.310
Ọdọ-Agutan (ọra, ti a yan)100 gr.282
Ẹsẹ Ọdọ-Agutan100 gr.201
eran ewure100 gr.404
Bekin eran elede100 gr.133
Salam100 gr.336
Eran malu (sanra kekere)100 gr.225
Eran malu (ọra)100 gr.301
Soseji100 gr.230
Sukuk100 gr.332
adiẹ ti a yan)100 gr.132
Ọyan adie (se)100 gr.150
  Awọn anfani ti Pistachios - Iye Ounjẹ ati Awọn ipalara ti Pistachios

 

Seafood Kalori Akojọ

 

Ounjẹ            ẸyọKalori
Ẹja ẹja100 gr.190
okun bream100 gr.135
kilamu100 gr.148
flounder100 gr.86
Caviar100 gr.264
Lobusta100 gr.89
Oyster1 ona6
Ti ipilẹ aimọ100 gr.175
Awọn ede1 ona144
Bluefish100 gr.159
Pipin100 gr.90
Mussel100 gr.172
cod100 gr.105
Sadini100 gr.208
Eja salumoni100 gr.206
Tuna100 gr121
Eja makereli100 gr.262

 

Awọn ounjẹ iyẹfun kalori Akojọ

 

Ounjẹ                            ẸyọKalori
Ọpá ìlù100 gr.274
akara funfun100 gr.238
Iyẹfun funfun100 gr.365
Biscuit100 gr.269
brownie100 gr.405
Akara100 gr.305
akara rye100 gr.240
Akara oyinbo oni ṣokoleti100 gr.431
multigrain akara100 gr.265
Muffin100 gr.316
ẹbun100 gr.421
ekan akara100 gr.289
Apu oyinbo1 bibẹ pẹlẹbẹ323
akara brown100 gr.250
hamburger akara100 gr.178
owo paii100 gr.246
Bran akara100 gr.212
Crepe100 gr.224
Croissant100 gr.406
lavash100 gr.264
pasita85 gr.307
akara agbado100 gr.179
iyẹfun agbado100 gr.368
Muffin100 gr.296
Kanrinkan100 gr.280
pancake100 gr.233
Pita100 gr.268
omi pastry100 gr.229
sawdust pastry100 gr.558
akara brown100 gr.247
ipara100 gr.265
tositi100 gr.261
Yufka (ti ṣetan)100 gr.236

 

Sugary Foods kalori Akojọ

 

OunjẹẸyọKalori
agave100 gr.310
Maple omi ṣuga oyinbo100 gr.270
Pistachio yinyin ipara100 gr.204
Almondi bota100 gr.411
Bal100 gr.300
Chocolate dudu100 gr.586
Cheesecake100 gr.321
chocolate100 gr.530
Chocolate yinyin-ipara100 gr.216
Akara oyinbo oni ṣokoleti100 gr.389
Sitiroberi Jam100 gr.278
Sitiroberi yinyin ipara100 gr.236
chocolate awọn eerun100 gr.467
Awọn akara Apple100 gr.252
hazelnut wafer100 gr.465
hazelnut akara oyinbo100 gr.432
Fructose100 gr.368
Glukosi100 gr.286
Ọpa Granola100 gr.452
karọọti àkara100 gr.408
Gumballs100 gr.354
Jelly100 gr.335
caramel yinyin ipara100 gr.179
Kukisi100 gr.488
Lẹmọọn akara oyinbo100 gr.352
eso yinyin ipara100 gr.131
Eso akara oyinbo100 gr.354
omi ṣuga oyinbo100 gr.281
suga lulú100 gr.389
Sucrose100 gr.387
Pudding iresi100 gr.134
fanila yinyin ipara100 gr.201
Waffle100 gr.312

 

Awọn ohun mimu kalori Akojọ

 

Ounjẹ                            Ẹyọ           Kalori
ti kii-ọti-lile ọti100 milimita37
Waini funfun100 milimita82
Bira100 milimita43
Boza100 milimita148
Yinyin tii100 milimita37
Chocolate wara100 milimita89
onje koke100 milimita1
Oje tomati100 milimita17
Apple oje100 milimita47
Ohun mimu agbara100 milimita87
carbonated ohun mimu100 milimita39
Omi onisuga100 milimita42
Waini pupa100 milimita85
Cola100 milimita59
oti alagbara100 milimita250
Lẹmọọn oje100 milimita21
Ohun mimu ti a fi orombo ṣe100 milimita42
malt ọti oyinbo100 milimita37
Eso onisuga100 milimita46
Ohun mimu ti o jẹ ti wara-kasi100 milimita329
Pomegranate oje100 milimita66
oje osan orombo100 milimita45
raki100 milimita251
Sokoleti gbugbona100 milimita89
Yinyin tii100 milimita30
Sahmpeni100 milimita75
Arap100 milimita83
Oje Peach100 milimita54
unsweetened tii100 milimita3
Kofi dudu laisi gaari100 milimita9
Tequila100 milimita110
Turkish kofi100 milimita2
ọti oyinbo100 milimita250
Oje ṣẹẹri100 milimita45
Oti fodika100 milimita231
  Awọn ounjẹ ti o ni ilera ti o lewu lati jẹ lọpọlọpọ

 

Fast Food kalori Akojọ

 

Ounjẹ                         Ẹyọ             Kalori
Cheesecake100 gr.263
Hamburger100 gr.254
tinrin erunrun pizza100 gr.261
minced eran pizza100 gr.197
Lasagna100 gr.132
Pizza olu100 gr.212
Awọn poteto sisun100 gr.254
oyinbo pizza100 gr.267
ẹfọ pizza100 gr.256
Alubosa oruka100 gr.411
Hotdog100 gr.269
soseji pizza100 gr.254
adie nuggets100 gr.296
adie ipanu100 gr.241
pizza tuna100 gr.254
ajewebe pizza100 gr.256

 

 

Obe ati Stews Kalori Akojọ

 

OunjẹẸyọKalori
Bulgur pilaf100 gr.215
Bimo ti tomati100 gr.30
eran bimo100 gr.33
Ipẹtẹ ewa funfun pẹlu ẹran100 gr.133
ndin adie100 gr.164
karọọti bimo100 gr.25
humus100 gr.177
Elegede Bimo100 gr.29
Karniyarik100 gr.134
minced eran stuffing100 gr.114
Minced eran Pita100 gr.297
Ọra broccoli bimo100 gr.45
Ọra-olu bimo100 gr.39
Ọra-adie bimo100 gr.48
Bimo eso kabeeji100 gr.28
Bimo ti Lentili100 gr.56
Ọdunkun bimo100 gr.80
Ọdúnkun fífọ100 gr.83
Saladi ọdunkun100 gr.143
Iresi100 gr.352
Ewebe bimo100 gr.28
Saladi Kesari adie100 gr.127
sitofudi leaves100 gr.141
Sitofudi pẹlu olifi epo100 gr.173
Atishoki pẹlu olifi epo100 gr.166
seleri pẹlu olifi epo100 gr.66
Awọn ewa alawọ ewe pẹlu epo olifi100 gr.56

 

 

Ewebe, turari, obe Akojọ kalori

 

OunjẹẸyọKalori
Tabasco100 gr.282
Ọlọgbọn100 gr.315
Anise100 gr.337
kayenne100 gr.318
oyin eweko obe100 gr.464
balsamic kikan100 gr.88
barbeque obe100 gr.150
obe béchamel100 gr.225
Rosemary100 gr.131
Bolognese100 gr.106
Tizzeria100 gr.94
Irugbin dudu100 gr.333
Dill100 gr.43
tomati puree100 gr.38
tomati lẹẹ100 gr.82
tomati obe100 gr.24
kirimu kikan100 gr.217
Apple cider kikan100 gr.21
Basil100 gr.233
Epa epa100 gr.589
eweko obe100 gr.645
eweko eweko100 gr.508
irugbin poppy100 gr.525
jalapeno100 gr.133
Ata dudu100 gr.274
Thyme100 gr.276
ketchup100 gr.100
ọti-waini pupa100 gr.19
Kumini100 gr.375
Koriko100 gr.23
Korri100 gr.325
mayonnaise100 gr.692
Root likorisi100 gr.375
Nane100 gr.70
omi ṣuga oyinbo pomegranate100 gr.319
pesto100 gr.458
Fennel100 gr.31
saffron100 gr.310
saladi Wíwọ100 gr.449
soy obe100 gr.67
awọn irugbin sesame100 gr.573
oloorun100 gr.247
Aṣọṣọ100 gr.32
Wasabi100 gr.158
Atalẹ100 gr.80
Turmeric100 gr.354

 

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