Macalorie muMiriwo uye Legumes: Complete Guide

Muchikamu chino tichagadzira zvakadzama huwandu hwe makoriyori inowanikwa mune zvakasiyana-siyana miriwo y nyemba, zvose zviri zvitsva, zvomumagaba kana kuti zvakabikwa. Ruzivo urwu rwakakosha kuita a kudya kwakaringana uye zvakakodzera kune caloric zvinodiwa zvemunhu mumwe nomumwe. Isu ticharonga ruzivo nemapoka uye nekuwedzera maonero nedata pamabatiro ezvikafu izvi pa utano uye kukosha kwayo mukati mekudya kwakakwana.

Macalorie muMiriwo Yakaomeswa

ari muriwo wakaoma nechando Idzo nzira dzinoshanda uye dzine hutano hwekutora mukana wekudya kwakakosha kweizvi chikafu gore rese. Pazasi tinopa ruzivo rwakakosha nezve yako makoriyori:

• Sipinachi: 28 makorikori pa 100 g, iyo yakaenzana nendiro ye dessert.
• Broccoli: 32 macalorie pa100 g, yakanakira kusanganisa mundiro dzepadivi.
• Peas: 82 makorikori pa100 g, chikafu chine simba rakakura mupiro nekuda kwezvirimo makabhohaidhiretsi.
• Chibage: 95 macalorie pa100 g.
• Garden saladhi: 72 makorikori pa100 g, musanganiswa wepizi, karoti uye mbatatisi.
• Spring saladi: 60 makorikori pa100 g, iyo inobatanidza peas, karoti uye chibage.

Calories muCanned Vegetables

ari miriwo yemumagaba Iyo isarudzo iri nyore kune avo vanotarisa kuchengetedza nguva pasina kusiya mabhenefiti emiriwo. Nekudaro, zvakakosha kuziva kuti zvigadzirwa izvi zvinogona kusanganisira zvinodzivirira kana Sal akawedzera.

• Chibage: 103 macalorie pa100 g.
• Planter: 49 macalorie pa100 g, musanganiswa uye wakaderera-calori musanganiswa.
• Mhiripiri (bell pepper): 23 macalorie per unit.
• Peeled plum tomato: 21 macalorie per unit.
• Beet: 50 macalories per dessert-type plate.

Macalorie muLegumes Akaomeswa

ari nyemba dzakaomeswa Iwo akanakisa sosi ye protein, fiber uye simba. Ivo vanokurudzirwa zvakanyanya kune vegetarian uye vegan kudya. Heino ruzivo rwezvimwe zvinowanzoitika:

• Dried peas: 346 macalorie pa100 g yakabikwa.
• Garbanzo beans: 361 macalorie pa100 g yakabikwa.
• Lentils: 347 macalorie pa100 g yakabikwa.
• Soya (bhinzi): 416 macalorie pa100 g yakabikwa.
• Broad beans: 348 macalorie pa100 g yakabikwa.

Kukosha Kwemuriwo uye Legumes muKudya

Miriwo uye nyemba hazvisi zvishoma chete makoriyori kazhinji, asi iwo akakoshawo pakudya kwakaringana nekuda kwezviri mukati me:

• Fibre: Inobatsira kudzora mafambiro emukati uye kutichengeta takaguta kwenguva yakareba.
• Mavhitaminzi: Kufanana nevhitamini C uye folic acid, iyo inosimbisa immune system.
• Antioxidants: Izvo zvinodzivirira masero edu kubva kune oxidative kukuvara.

Kunyanya, the nyemba Ivo vane yakaderera glycemic index, iyo inoita kuti ive yakanaka kune vanhu vane chirwere cheshuga, uye iwo akanakisa mamwe maitiro e protein yemhuka yakabva.

Nyaya inoenderana:

Legumes: Zvivakwa, mabhenefiti uye maitiro ekuzvisanganisa mukudya kwako

Batanidza zvakasiyana-siyana zve miriwo y nyemba Mukudya kwezuva nezuva hazvibatsiri chete kuwana uye kuchengetedza uremu hune hutano, asiwo hunobatsira kune hutano hwese hwemuviri. Nekuongorora akasiyana sarudzo, iwe unogona kuona kuti chimwe nechimwe chisanganiswa chinopa sei chakasarudzika uye chakasarudzika mabhenefiti.