Dankali Sa'ad da Kake Motsa Jiki: Adadin da Kuma Lokacin da Ya Dace

Mutane da yawa a dakin motsa jiki suna guje wa dankali ba tare da wani dalili ba, yawanci domin sun ji a wani wuri cewa sitaci ne matsalar. A gaskiya, yana da ɗan ƙoshin lafiya na carbohydrates, potassium da bitamin C da ke aiki sosai kafin da kuma bayan horo. Tambayar ba ko za a ci dankalin turawa ba ne, amma nawa, yadda aka dafa shi, da kuma lokacin.

Abin da kuke samun daga 100 grams

Wadannan lambobi sune don dankali mai farin fata, dafaffen da kuma kwasfa:

• 87 kcal
• 20 g na carbohydrate, wanda ƙasa da 1 g ne sukari
• 2 g na furotin ƙananan, kuma ba cikakken tushe ba, don haka kada ku ƙidaya dankali zuwa furotin ku na yau da kullum
• 0.1 g na kitse
• 1.8 g na fiber
• kimanin 330 mg na potassium da kuma 13 mg na bitamin C

Dankali da aka gasa a cikin fata ya fi kauri: kusan 93 kcal da kuma 535 mg na potassium da 100 g, saboda tafasa a cikin ruwa ya fitar da wani ɓangare na potassium da bitamin C. Matsakaicin dankalin turawa yana da nauyin 150 180 g, don haka yanki ɗaya yana da kimanin 130 160 kcal da 30 36 g na carbs.

Don kwatanta, shinkafa da aka dafa yana da kimanin 130 kcal da 100 g da kuma dafaffen taliya game da 155 kcal. Gram don gram dankalin turawa ba shi da yawan adadin kuzari, don haka don adadin kuzari iri ɗaya kuna samun babban farantin. A wani bincike na haihuwa game da ƙoshin abinci, dankalin turawa da aka dafa ya sami mafi girma daga cikin dukan abinci da aka gwada 32 323, inda farin burodi ya kasance 100 da kuma taliya 119.

Dafa abinci yana canza lambobin fiye da abinci

Bambanci tsakanin dafaffen dankalin turawa da dankalin turawa ba game da dankalin turawa bane, game da man fetur ne:

• da aka tafasa ko gasa ba tare da kitse ba: game da 90 kcal da 100 g
• Fries na Faransa: game da 310 kcal da 100 g
• da kuma dankali: game da 540 kcal da 100 g
• kowane cokali na man fetur da ka zuba a cikin tray ne 10 g da kuma 90 kcal
• mash da aka yi daga 500 g na dankali tare da 30 g man shanu da 100 ml na madara mai madara kusan 280 kcal fiye da fiye da nauyin dankali mai tafasa mai sauƙi

Haka kuma 300 g farantin: Dankali mai tafasa 260 kcal, dankalin turawa 930 kcal. Wannan kusan kcal 700 ne na bambanci, game da abinci ɗaya.

Dankali mai sanyi

Lokacin da aka sanyaya dankali da aka dafa a cikin firiji na tsawon awanni 122424, wani ɓangare na sitaci ya canza zuwa sitaci mai jurewa daga ƙasa da 1 g har zuwa kusan 355 g da 100 g. Wannan kashi yana nuna hali kamar fiber: karamin karuwar sukarin jini da abinci ga kwayoyin cuta na hanji. A aikace: tafasa kilogiram 1 a ranar Lahadi, ajiye shi a cikin firiji, amfani da shi a cikin mako a cikin salads ko sake dumama shi na ɗan lokaci. Idan aka sake yin amfani da shi, zai rage tasirin amma ba zai kawar da shi ba.

Lokacin da za a ci shi

Kafin horo

Ka yi ƙoƙarin samun 11.51.5 g na carbohydrate da kilogram na nauyin jiki, 23 hours daga waje. Ga mutum mai nauyin kilo 80, wanda shine 80120120 g na carbs, ko 400600600 g na dankali da aka dafaKa yi tunani . Idan wannan abinci ne mai yawa, ka ɗauki 300 g (60 g na carbs) kuma ka ƙara 'ya'yan itace. Idan kana da kasa da minti 60 kafin ka motsa jiki, sauke zuwa 150 g kuma ka tsallake kitsen da babban salatin fiber da man fetur jinkirin zubar da ciki kuma zai same ka a tsakiyar hanyarka.

Bayan horo

Idan ka horar sau ɗaya a rana, sau 35 a mako, babu taga minti 30 jimlar yau da kullum shine abin da ke da muhimmanci. Abincin abinci mai ƙarfi bayan horo shine 350 g na dafaffen dankalin turawa, 150 g na kaza da salatin: da kuma game da 70 g carbs, 40 g furotin da kuma kimanin 600 kcal. Idan ka horar sau biyu a rana, ko wasa wasa kuma ka sake tashi bayan sa'o'i shida, to sai ka gaggauta: 11.21.2 g na carbs da kilogram a cikin farkon 34 hours.

Kwanakin hutu

Ba ka bukatar irin wannan abincin. Yanke zuwa 150250250 g na dankalin turawa tare da cin abinci daya kuma bari bambanci ya zo daga furotin da kayan lambu.

A cikin rashi da kuma a cikin babban

A lokacin da ake rashin abinci, dankali yana ɗaya daga cikin abubuwan da aka fi so domin yana cika farantin kuma yana sa mutum ya cika. Dokar aiki: 200300300 g na dankalin turawa da aka dafa tare da 150 g na nama ko kifi yana ba ku 400500500 kcal abincin da ya gamsar da ku. Ka auna shi da dafa shi, ba a yi shi ba, ka auna man da cokali a nan ne yawancin mutane suke kuskure.

Idan kana cin abinci don ka kara nauyi, wannan dankalin turawa yana da amfani domin kana ƙara kitse da gangan: 2 tablespoons na man zaitun a kan dankali mai dankali yana da 180 kcal ba tare da karin karin ba.

Abin da za a lura da shi

• Ƙananan wurare da tsire-tsire masu tsire-tsire wannan shine solanine. Ka yanke su da yawa ko kuma ka jefar da dankalin turawa. Idan ya yi zaƙi, kada ka ci shi.
• Yadda ake adanawa duhu, sanyi da bushe, ba raw a cikin firiji kuma ba a kan windowsill.
• Ƙarƙashin duhu sosai da browner da fries, da more acrylamide. Ka dafa shi har sai ya zama zinariya, ba launin ruwan kasa ba.

Lokacin da za ka je wurin likita

Dankali yana ɗaya daga cikin tushen potassium na yau da kullum, wanda shine dalilin da ya sa ya kamata ka bincika yawan abincinka tare da likita idan:

• da cututtukan koda potassium ya rage a lokacin, kuma sassan da ke cikin wannan labarin ba su shafi ku ba
• ɗauki Masu hana ACE, sartans ko potassium-tanadi diuretics (spirolactone, misali)
• da ciwon sukari na 2 kuma kula da glucose yana da daraja ganin yadda ka amsa ga 200 g na dankali a kan wannan adadin shinkafa
• samun kullum ciwon ciki, ƙuƙwalwa ko zawo bayan cin abinci na dankali
• ci gaba ciwon kai ko ciwon kai bayan cin dankalin turawa wanda yake kore ko mai ɗaci cewa mutum yana da gaggawa

Gajerun bayanai

• 100 g na dankali da aka dafa: 87 kcal, 20 g carbs, 2 g furotin, game da 330 mg na potassium.
• Abincin yana yanke hukunci akan sauran: 90 kcal tafasa, 310 kcal a matsayin dankalin turawa, 540 kcal a matsayin kwakwalwan kwamfuta a kowace 100 g.
• Kafin horo, 300400400 g cinye 23 hours fita; kusa da zaman sauka zuwa 150 g ba tare da kara mai.
• Bayan horo, 350 g tare da 150 g nama yana da yawa taga minti 30 ba ta wanzu idan kuna horo sau ɗaya a rana.
• Dankali mai sanyi yana riƙe da 3 5 g na sitaci mai jurewa a kowace 100 g; kore ko mai ɗaci dankali ana jefawa.