Kangaki Amakhilojoule Akwi-Shawarma?

I-Shawarma iyidla edumile emigwaqweni esithokozisa abathandi bokudla emhlabeni jikelele. Kuyinsiza emnandi, ngokuvamile eyenziwe ngenyama ekhanda, ifakwe kwi-flatbread eshisayo, futhi igcwalise ngezithako ezahlukahlukene nezisuswayo. Nokho, ngaphambi kokuthi ungenise kule nkanyezi, ungase ucabange: kangaki amakhilojoule akwi-shawarma?

Ukubalwa kwamakhilojoule kwi-shawarma kungahluka kakhulu ngenxa yezinto ezahlukahlukene, kuhlanganise nohlobo lweprotheyini olusetshenziswayo, usayizi wokudla, kanye nezithako ezengeziwe.

Ukuqonda Izithako Eziyisisekelo

I-Shawarma ivame ukuba ne-protheyini ebalulekile, efana nenkomo, inyama, igundane, noma ngisho nezinketho zokudla okungavela njenge-falafel. Nansi ukuhlukaniswa okusheshayo kokubalwa kwamakhilojoule ngokusekelwe ezinketweni ezivame kakhulu:

• I-Chicken Shawarma: Isiqephu esivamile (cishe amagramu angama-100) siqukethe amakhilojoule angaba ngu-250-300. Kuyi-option eyinhle, egcwele ama-protheyini futhi incishisiwe ngenxa yesikhumba esinamafutha uma kuqhathaniswa nezinyama ezibomvu.
• I-Beef Shawarma: Le nketho ethokozisayo ivame ukuba namakhilojoule amaningi, avg. ahamba phambili phakathi kuka-350-450 kumagramu angama-100 ngenxa yokwanda kwama fatty.
• I-Lamb Shawarma: Ikhishwe ukumuncwa okuxakile, i-lamb shawarma ingafika kumakhilojoule angama-400-500 kumagramu angama-100. I-lamb ivame ukuba ne-fatty, okwenza kube namakhilojoule amaningi.
• I-Falafel Shawarma: Kulabo abafuna izinketho ze-vegetarian, i-falafel shawarma ivame ukuqukatha amakhilojoule angaba ngu-300-400 kumagramu angama-100, ikakhulu ngenxa yamachickpeas kanye namafutha okuphosa kukhuthaze.

Izithako Njengoba Zithinta Amakhilojoule

Ubuhle be-shawarma buza ezithakeni zayo ezihlukahlukene, ezingakhulisi ukusidla kuphela, kodwa futhi zengeze kumakhilojoule. Izithako ezivamile kwi-shawarma zifaka:

• I-Tahini Sauce: I-1 isipuni ithinta amakhilojoule angaba ngu-90, ehlanganisa ukujabulisa nesimo sokudla.
• I-Garlic Sauce: Imvamisa igcwele amakhilojoule angaba ngu-100 ngesipuni. Ikhiqizwa kakhulu ngama-oyili nama-mayonnaise, futhi ikhangeleka ngokuxakile.
• I-Pickles: Lezi zingeze amakhilojoule amancane, with around 5 calories per slice, kodwa zingahluka ngokwezinhlobo.
• I-Vegetables: Imifino emisha efana ne-lettuces, amatomato, kanye nezithelwana zikhona, kunamakhilojoule amancane, ngokuvamile engeza ngaphansi kwamakhilojoule angama-20 ngesiphuzo.

Isibonelo Sokudla

Ukuze sikhombise ukuthi konke kwahlangana kanjani, masithi udinga i-chicken shawarma wrap enegarliki sauce, ama-pickles, kanye nemifino. Uma singafaka:

• I-Chicken Shawarma (200g): 500 amakhilojoule
• I-Garlic Sauce (2 isipuni): 200 amakhilojoule
• Izithako (ama-pickles nemifino): 30 amakhilojoule

Jikelele: Ngaphezu kwama-730 amakhilojoule ukuze kudliwe kahle.

Isiphetho

Uma kuziwa ekujabuleni kwe-shawarma, kubalulekile ukuba uqaphele ukhetho lwezithako ukuze ugcine ukudla okufanele ngenkathi ujabulela ukudla okuthandayo. Ukuqonda amakhilojoule kwi-shawarma kukuvumela ukuba wenze izinqumo ezinobuhlakani, noma uma ufaka kuhlelekile noma uhlela ukudla.

Manje njengoba usukhumbula amakhilojoule e-shawarma, kungani ungabheki ukudla kwakho nge-thuluzi elilula? Ungamalunga ukufaka isithombe sokudla kwakho ukuze unciphise amakhilojoule akho! I-AI yethu izokunikeza izinsiza ezinemininingwane ngamakhilojoule kanye nama-macronutrients. Akukaze kube lula ukuhamba phambili kwezokudla ngenkathi ujabulela ukudla okumnandi.