Calories da Protein a Sarma (da Yadda za a Shiga cikin Ranarku)

Yawancin mutane suna yin fayil a karkashin sarma. abinci mai nauyi wanda ke lalata kowane abinci, kuma kusan babu wanda ya san yadda yake da gaske kudin a cikin adadin kuzari. Gaskiyar ita ce, bambanci tsakanin mai mai mai da kuma mai haske version ne fiye da 100 kcal da Roll, wanda shi ne bambanci tsakanin wani abinci da ya dace da rana da kuma daya wanda ya ci shi. A ƙasa akwai ainihin lissafi, da kuma hanyar da za a lissafta sarma naka maimakon tsammani.

Me ya sa lambobi suka bambanta haka?

Sarma ba kayan kwalliya bane da lakabi, girke-girke ne wanda yake canzawa daga gida zuwa gida. Abubuwa hudu ne ke tantance adadin kuzari:

• Abincin mai mai na naman sa. 100 g na gauraye da aka gauraye da 20% mai yana da kimanin 270 kcal; naman sa da 5% mai yana da kimanin 137 kcal. Sama da 800 g wannan bambanci ne na fiye da 1,000 kcal a cikin tukunya guda.
• Dabba mai shan taba. 200 g na shan taba ko kuma ƙuƙwalwar ƙuƙwalwa yana ƙara kimanin 500 kcal da 40 g na furotin.
• Wannan shi ne roux. 30 g na gari da 40 ml na man fetur suna da kimanin 430 kcal wanda babu wanda ya lura a kan farantin.
• Girman da aka yi da shi. Karamin takarda yana da 90110110 g, wanda aka yi a gida 160190 g. Wannan ya ninka na kowane yanki sau biyu.

Ƙarƙashin sarma: wani tukunya na 16 rolls

• 800 g cakuda mince, kusan 15% mai Kcal 1,920, 144 g na furotin
• 200 g na shinkafa mai laushi 700 kcal, 14 g na furotin
• 200 g na nama ko ƙura masu shan taba 500 kcal, 40 g na furotin
• 150 g albasa da 30 ml man fetur don sautéing 300 kcal
• 600 g ganyen sauerkraut 120 kcal, 7 g na furotin
• mai ƙyama: 30 g na gari da 40 ml na man fetur 430 kcal

Wannan ya kai ga game da 3,970 kcal da 205 g na furotinKa yi tunani . Raba a kan 16 Rolls, ka samu kimanin 250 kcal da kuma kimanin 13 g na furotin a kowace gungura, ko kuma a kusa da 150 kcal da 100 g na kayan abinci.

Wani sigar da ta fi haske: guda farantin, rabin adadin kuzari

• 900 g naman sa mai naman sa mai 5% Kcal 1,235, 171 g na furotin
• 150 g na shinkafa mai laushi 525 kcal, 11 g na furotin
• 150 g albasa da 10 ml man fetur 150 kcal
• 600 g ganyen sauerkraut 120 kcal, 7 g na furotin
• babu naman da aka yi da shi, babu roux 0 kcal

Ƙarin: game da 2,030 kcal da kuma 189 g na furotin, wanda yake shi ne kimanin 130 kcal da 12 g na furotin a kowace gunguraKa yi tunani . Kusan rabin adadin kuzari, kuma kusan irin wannan furotin.

Idan baku san girke-girke ba, kuyi tunanin 150 kcal da 100 g don sarma na gargajiya da 100 kcal da 100 g don mai sauƙi. Ka sa ɗaya a kan ma'aunin kicin kuma nan da nan kana da lambar da za ka iya aiki da ita.

Nawa ne yawan furotin da kake samu?

Sarma ba mummunan tushen furotin bane, amma kuma ba mai girma bane. Tsarin gargajiya yana ba da kimanin 5 g na furotin a kowace 100 kcal, mai sauƙi game da 9 g. Don kwatanta, 150 g na gasashen kirjin kaza yana da kimanin 250 kcal da kuma 46 g na furotin adadin kuzari kamar na gargajiya, tare da sau uku na furotin.

A aikace: uku classic Rolls ne game da 750 kcal da kuma 39 g na gina jiki; uku sauki wadanda game da 390 kcal da kuma 36 g. Idan kana son samun furotin na 1.62.22.2 g a kowace kilogram na nauyin jiki, mai ɗaukar nauyin 80 kg yana buƙatar 12817176 g a rana. Sarma ya rufe wani yanki mai kyau na wannan, amma ba zai iya ɗaukar rana ba.

Yadda za ka yi amfani da shi a rayuwarka ta yau da kullum

1. Ka yanke shawarar yawan abin da za ka yi kafin ka zauna. Biyu ko uku, auna, maimakon Duk yadda mutane da yawa suka saukaKa yi tunani .
2. Bangarorin biyu ne ke da rabin matsalar. 200 g na yogurt mai sauƙi yana da kimanin 120 kcal da 7 g na furotin; 100 g na kirim mai tsami yana da kimanin 200 kcal da 2 g. Yankan gurasa guda uku na 30 g sun kara wasu 240 kcal.
3. A ranakun horo, ku ci shi bayan zaman. Shinkafa a cikin cikawa ita ce carbohydrate load da ke zama mafi kyau a can.
4. Ka daidaita sauran ranar. Idan abincin dare yana da kilocalories 750, ci gaba da karin kumallo da abincin rana a 1,2001,1,400 kcal tare da jaddada furotin: qwai, yogurt, kaza.
5. Duba ko ya dace da rashi. A kan 2,000 kcal a rana, uku haske Rolls da kore salatin (game da 450 kcal total) shige sauƙi; uku classic Rolls da gurasa da kirim mai tsami (game da 1,100 kcal) ba su.

gishiri shine bangaren da yawancin mutane suka rasa

Sauerkraut yana da gishiri: 100 g yana dauke da 600800800 mg na sodium. Ƙara nama mai shan taba da ƙarin gishiri, kuma kashi uku na sauƙin ƙasa a cikin 2,0002,2,500 mg na sodium, yayin da shawarar gaba ɗaya ta kasa da 2,000 mg a rana (kimanin 5 g na gishiri). Wannan shine dalilin da ya sa sikelin zai iya karanta 11.51.5 kg mafi girma a safiya mai zuwa wato ruwa, ba mai ba, kuma ya sauka cikin kwana biyu zuwa uku.

Idan hakan ya dame ka: wanke ganyen kabeji a cikin ruwan sanyi na minti 5 kafin cika su, kada ku ƙara gishiri a cikin cikawa (kraut da nama mai shan taba sun riga sun kawo yalwa), kuma ku sha karin 200300300 ml na ruwa a wannan rana.

Lokacin da za ka je wurin likita

• Idan kana da cutar hawan jini, ciwon zuciya ko cututtukan kodaYi shawara da likitanka game da iyakar adadin sodium da kake sha a rana.
• Idan ka dauki warfarin, kabeji da sauerkraut suna dauke da bitamin K kuma zasu iya canza INR naka. Kada ka yi tunanin yawan abincin da za ka ci nan da nan, kuma ka bincika idan ka ci fiye da yadda ka saba.
• Idan ka samu ƙwanƙwasa ƙafafun kafafu, numfashi mai wuya, ko tsalle mai nauyin 2 kg a cikin kwanaki biyu bayan cin abinci mai gishiri, wannan ba shi da ruwa na yau da kullum duba shi.
• Idan kana da ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ci, abinci mai yawan nama mai yawan purine zai iya haifar da kamuwa; daidaita adadin tare da likitanka.

Gajerun bayanai

• Ƙarƙashin sarma: game da 250 kcal da 13 g na furotin a kowace gungura, kimanin 150 kcal da 100 g.
• Ƙaramin sigar (5% mai cin nama, ba roux, ba shan taba): game da 130 kcal da 12 g da roll.
• Uku na da 750 kcal (al'ada) ko 390 kcal (mai sauƙi); bangarorin sun yanke shawara.
• Furotin yana da kyau, amma 150 g na kirjin kaza yana ba da sau uku don adadin kuzari iri ɗaya.
• gishiri da ruwa sune ainihin labarin da ke baya 2 kg a cikin dareIdan kana da ciwon jini, zuciya, ko koda, ka tambayi likitanka game da iyakar sodium.