Iikhalori kwiziqhamo nakwimifuno

Amagama Aphezulu Ebantwaneni

Ipepile eluhlaza

Iziqhamo kunye nemifuno azipakishwanga kwaye zibhalwe njengako konke ukutya. Oku kuthetha ukuba ixabiso labo lekhalori alifumaneki ngokulula, elinokudideka kumntu ozama ukubukela iikhalori zakhe ngaphezulu kosuku. Phrinta le tafile yeekhalori zeziqhamo ezininzi kunye nemifuno ukugcina umkhondo wento oyityayo.





nikela ngezinto zonyango kumnqamlezo obomvu

Itheyibhile yeeKhalori kwiziqhamo nakwimifuno

Itafile eprintiweyo yeziqhamo kunye neekhalori zemifuno

Khuphela oku kuprintwa simahla!

Le tafile iqulethe inani leekhalori ekukhonzeni. Okwenene iikhalori zingahluka ngokuxhomekeke kubungakanani besiqhamo okanye imifuno oyikhethileyo. Ukuba ufuna uncedo lokukhuphela uluhlu oluprintiweyo, jonga eziiingcebiso eziluncedo.





Iziqhamo kunye nemifuno Ukukhonza Iikhalori
Acorn squash 1/2 Isikwashi 116
apile 1 Phakathi 65
apile 1 inkulu 100
I-aprikothi 1 Phakathi Amashumi amabini
I-artichoke 1 Phakathi Amashumi amabini
I-asparagus 6 Iintetho Amashumi amabini
Iponyoponyo 1 Phakathi 255
Ibhanana 1 Phakathi Amashumi amahlanu
Ibhanana 1 inkulu 100
Ipelepele yentsimbi 1 Phakathi 30
Amaqunube amnyama 1 iNdebe Amashumi amahlanu
Iiblueberries 1 iNdebe Amashumi amahlanu
Ibrokholi 1 iNdebe Amashumi amabini
Ibrussels sprouts 4 Amahlumelo 25
Ithanga leskwashi 1/2 Isikwashi 272
Ikhaphetshu 1 iNdebe Amashumi amabini
Icantaloupe 1 Isilayi 55
Iminqatha 1 Phakathi 55
Isileri 1 Intonga 5
Iitsheri 1 iNdebe 270
Umbona 1 yecob 60
Netyhukhamba 1 Phakathi 10
Isityalo seqanda 1 iNdebe Amashumi amabini

I-grapefruit
1 Phakathi Amashumi amabini
Iidiliya 1 Iqela elikhulu 310
Iimbotyi eziluhlaza 1 iNdebe 30
Kale 1 iNdebe Amashumi amahlanu
ikiwi 1 Phakathi 40
Ilethasi 1 iNdebe 5
imango 1 Phakathi 100
NECTARINES 1 Phakathi 30
Itswele 1 iNdebe 30
orenji 1 Phakathi 80
Ipapaya 1 Phakathi 80
iphitshi 1 Phakathi 40
Ipere 1 Phakathi 75
Iifama 1 iNdebe 60
Ipanapula 1 iNdebe 55
iplamu 1 Phakathi 35
Amazambane 1 Phakathi 125
Iiradishes Ikomityi ye1 yeNdebe 19
Iirasberries 1 iNdebe 35
I-Spaghetti Squash I squash iphela 165
Ispinatshi 1 iNdebe Shumi elinantlanu
Ndingathanda ipere yezinto zokukhafula kwiishethi 1 inkulu 10
I squash yehlobo 1 Phakathi 30
Izambane eliswiti 1 Phakathi 60
Itumato 1 Phakathi Amashumi amabini
Ujodo 1 Isilayi 70
Uzucchini 1 Phakathi 30
Amanqaku afanelekileyo
  • Iziqhamo kunye nemifuno ehlisa uxinzelelo lwegazi
  • Izicwangciso zokutya okusempilweni zokuCinga
  • Isicwangciso sokutya esilula nesisempilweni

Ukukhetha iziqhamo kunye nemifuno yokutya okunempilo

Iziqhamo kunye nemifuno lulongezo olukhulu kuko nakuphi na ukutya okunempilo. Sebenzisa la manani ekhalori ukukunceda wenze izigqibo ezikrelekrele malunga nento oyityayo emini. Umzekelo, ungatya isikwashi sonke se-spaghetti ngaphandle kweekhalori ezininzi kuneetapile eziphakathi - ezingenayo ibhotolo, ioyile okanye ukhilimu omuncu. Yongeza iziqhamo kunye nekhalori ezisezantsi zeekhalori kwisidlo sakho ukukunceda uzive ugcwele kwaye wanelisekile, ngelixa uhlala phantsi komda wekhalori wosuku.

Ukufumana okuninzi kwiziqhamo zakho kunye nemifuno, landela ezi ngcebiso:



  • Khetha iintlobo ngeentlobo zeziqhamo kunye nemifuno ukongeza kwizidlo zakho kunye nokutya imini yonke, utye umnyama wemibala yezona zondlo.
  • Khetha esona sivuno sitsha esikhoyo, ukuthintela nantoni na engavuthwanga okanye evuthwe ngaphezulu.
  • Yilungiselele kakuhle ngokuyitya ihlanjiwe kwaye iluhlaza, ifuthisiwe, ibilisiwe okanye ibhakwe. Gwema ukucima ukuphelisa iikhalori ezongezelelweyo ezizisayo.

Yitya iSmart

Ukwazi ukuba zingaphi iikhalori ozityayo suku ngalunye yenye yeendlela zokugcina umkhondo wokutya kwakho konke kunye nempilo. Sebenzisa le tshathi ukunceda ukugcina umkhondo ongcono wokutya okutyayo kwaye uqalise ukutya ngobukrelekrele.

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