Öèòàòà ñîîáùåíèÿ elena_110
ÄÅÂÎ×ÊÈ,ß,ÊÎÍÅ×ÍÎ,ÏÎÍÈÌÀÞ,×ÒÎ ÄÀÍÍÀß ÒÅÌÀ ÍÅ Î×ÅÍÜ ÂÏÈÑÛÂÀÅÒÑß Ê ÌÎÈÌ ÐÅÖÅÏÒÀÌ.ÍÎ....
ÏÐÀÊÒÈ×ÅÑÊÈ ÊÀÆÄÀß ÈÇ ÍÀÑ Â ÑÂÎÅÉ ÆÈÇÍÈ ÏÐÎÕÎÄÈËÀ,ÏÐÎÕÎÄÈÒ ÈËÈ ÁÓÄÅÒ ÏÐÎÕÎÄÈÒÜ ×ÅÐÅÇ ÏÎÕÓÄÅÍÈÅ.
ß Â ÝÒÎÌ ÄÅËÅ,ÒÀÊ ÑÊÀÇÀÒÜ,ÍÅÌÍÎÃÎ ÏÐÅÓÑÏÅËÀ,ÏÎÝÒÎÌÓ ÕÎÒÅËÀ ÁÛ ÂÀÌ ÏÐÎÑÒÎ ÐÀÑÑÊÀÇÀÒÜ ÍÅÊÎÒÎÐÛÅ ÀÇÛ ÄÀÍÍÎÉ ÄÈÅÒÛ,ÒÎ ÅÑÒÜ ÑÊÎÐÅÅ ÍÅ ÄÈÅÒÛ,À ÎÏÐÅÄÅ˨ÍÍÎÃÎ ÎÁÐÀÇÀ ÆÈÇÍÈ...
ÌÍÅ ÓÄÀËÎÑÜ Â ÒÅ×ÅÍÈÈ ÒÐ¨Õ ÌÅÑßÖÅ ÑÏÎÊÎÉÍÎ ÈÇÁÀÂÈÒÜÑß ÎÒ 12 ÊÃ.
ÒÀÊ ×ÒÎ ÅÑËÈ ÊÎÃÎ ÈÍÒÅÐÅÑÓÅÒ ÄÀÍÍÛÉ ÂÎÏÐÎÑ,ÌÈËÎÑÒÈ ÏÐÎØÓ....
Íó,ÿ óæå íàïèñàëà,÷òî ÿ õóäåþ ïî íèçêîêàëîðèéíîé äèåòå.Òîëüêî ýòî ñêîðåå âñåãî íå äèåòà,à îáðàç æèçíè. äåíü íóæíî ñúåäàòü íå áîëåå 1100 êàëîðèé.
Ïîíà÷àëó áûëî ñëîæíî,à ñåé÷àñ òàêîå îùóùåíèå,÷òî âñþ æèçíü òàê æèâó.
Åì âñ¸,òîëüêî â êàæäîì ïðîäóêòå è â êàæäîì áëþäå âûñ÷èòûâàþ êàëîðèéíîñòü â ñòà ãðàììàõ.
Ðåçóëüòàò? Ïðîñòî ïîòðÿñíûé. Åù¸ ðàç ïîâòîðþ,÷òî åì âñ¸ (äàæå òîðòèêè è êîíôåòêè),íå ãîëîäàþ è äîâîëüíà ñâîèì âíåøíèì âèäîì.Î÷åíü ñèëüíî óõîäÿò îáú¸ìû.
Íà ýòîé äèåòå õóäåþò ÂÑÅ!
Ó ìåíÿ ïîäðóãà çà òðè ìåñÿöà ïîòåðÿëà 12 êã,à êóìà çà ÷åòûðå ìåñÿöà - 17 êã.
Òàê,òåïåðü î ãëàâíîì....
×ÒÎ ÍÀÌ ÏÎÍÀÄÎÁÈÒÑß:
1. Ýëåêòðîííûå êóõîííûå âåñû
2. Òàáëèöà êàëîðèéíîñòè (îíà ó âàñ òåïåðü åñòü,íî ëó÷øå å¸ ðàñïå÷àòàòü è äåðæàòü ïîä ðóêîé)
3. Êàëüêóëÿòîð
4. Âåñû äëÿ âçâåøèâàíèÿ (âçâåøèâàòüñÿ íóæíî êàæäûé äåíü óòðîì,ïîñëå òóàëåòà,äî çàâòðàêà,æåëàòåëüíî ïîêàçàíèÿ çàïèñûâàòü)
Ðàññ÷èòàòü ìîæíî ëþáîå ìíîãîêîìïîíåíòíîå áëþäî (òîðò,ñóï,ñîëÿíêó è òä).
Äëÿ ýòîãî ïîäãîòàâëèâàþòñÿ,âçâåøèâàþòñÿ âñå èíãðåäèåíòû äëÿ áëþäà,çàïèñûâàþòñÿ,ðàññ÷èòûâàåòñÿ êàëîðèéíîñòü âåñà êàæäîãî ïðîäóêòà è ñêëàäûâàåòñÿ.
Äåâî÷êè,òóò ÷èñòàÿ ìàòåìàòèêà,ïðîïîðöèè.
Åñòü íåêîòîðûå íüþàíñû.
Äîïóñòèì,êîãäà âû ãîòîâèòå êîòëåòû èëè ìÿñî íà ðàñòèòåëüíîì ìàñëå,òî îáÿçàòåëüíî ê îáùåìó âåñó êîòëåò (ìÿñà,ðûáû è òä) âû ïðèáàâëÿåòå 20% îò êîëè÷åñòâà ìàñëà.
Ñåé÷àñ îáúÿñíþ.
1 ñò.ë. ðàñòèòåëüíîãî ìàñëà ðàâíà 180 êàëîðèÿì.Ñîîòâåòñòâåííî,20% îò 1 ñò.ë. áóäåò 36 êàëîðèé.È òàê äàëåå.
À âîò êîãäà ãîòîâèòå îâîùè â ðàñòèòåëüíîì ìàñëå,òî â îâîùàõ îíî âïèòûâàåòñÿ íà 100%.
Åñëè åñòü âîïðîñû,ñïðàøèâàéòå,ÿ ñ óäîâîëüñòâèåì ðàññêàæó òî,÷òî çíàþ.
Òàê äåâî÷êè,òåïåðü ñàìîå ãëàâíîå....
Åñòü íóæíî êàæäûå 2-2,5 ÷àñà,ýòî îáÿçàòåëüíî,õîòÿ áû ÷àøêó êîôå èëè ÷àÿ...Íî... Îáÿçàòåëüíî õîòü ñ ìàëåíüêèì êóñî÷êîì õëåáöà (õëåáà),ýòî âñåíåïðåìåííîå óñëîâèå,÷òîáû "çàïóñòèòü" îáìåí âåùåñòâ.
Ãîëîäàòü íè â êîåì ñëó÷àå íåëüçÿ.
Ïîëó÷àåòñÿ,÷òî êóøàòü íóæíî 5-6 ðàç â äåíü.
Äàëüøå....
 ñóòêè ïîòðåáëÿåì ïðîäóêòîâ íå áîëåå 1100 êàëîðèé,íî íå ìíåå 600!!!! Ýòî î÷åíü âàæíî! Âû áóäåòå õóäåòü,ïîòðåáëÿÿ è 1100 êàëîðèé â äåíü ñ òàêèì æå óñïåõîì,åñëè âû áóäåòå åñòü íà 600 êàëîðèé.Òàê ÷òî èçíà÷àëüíî íå ìó÷àéòå ñåáÿ.
Êîëè÷åñòâî ìÿñà (êóðèöû èëè ðûáû) â ñóòêè äîëæíî áûòü íå ìåíåå 200 ãð.
Ìîæíî êóøàòü è íà íî÷ü,ýòî íå ïðèíöèïèàëüíî,íî âñ¸-ðàâíî ñòàðàéòåñü íå åñòü âñþ ïîðöèþ ìÿñà èìåííî íà íî÷ü,îãðàíè÷üòåñü ÷åì-íèáóäü ïîëåã÷å....
Êîëè÷åñòâî âîäû ïðè äàííîì îáðàçå æèçíè íå îãðàíè÷èâàåòñÿ êàêèìè-òî ðàìêàìè. Ïåéòå ñòîëüêî,ñêîëüêî õîòèòå...
ÕÎ×Ó ÄÀÒÜ ÂÀÌ ÒÓ ÑÀÌÓÞ ÒÀÁËÈÖÓ ÊÀËÎÐÈÉÍÎÑÒÈ ÏÐÎÄÓÊÒÎÂ,ÏÎ ÇÍÀ×ÅÍÈßÌ ÊÎÒÎÐÛÕ ÂÛ ÁÓÄÅÒÅ ÐÀÑÑ×ÈÒÛÂÀÒÜ ÂÀØÈ ÁËÞÄÀ.
ÒÀÁËÈÖÀ ÊÀËÎÐÈÉÍÎÑÒÈ ÏÐÎÄÓÊÒÎÂ
ÌÎËÎ×ÍÛÅ ÏÐÎÄÓÊÒÛ
Áðûíçà èç êîðîâüåãî ìîëîêà 50% . . . . . . . . . . . . . 298
Êåôèð 3% . . . . . . . . . . . . . 53
Êåôèð 1%............................38
Êåôèð íåæèðíûé . . . . . . . . . . . . . 31
Ìîëîêî ñãóùåííîå áåç ñàõàðà . . . . . . . . . . . . . 140
Ìîëîêî ñãóùåíîå ñ ñàõàðîì . . . . . . . . . . . . . 315
Ìîëîêî ñóõîå öåëüíîå . . . . . . . . . . . . . 470
Ìîëîêî 3,5%. . . . . . . . . . . . . 64
Ìîëîêî 2,5%..............................53
Ìîëîêî 1,5%..............................41
Ìîëîêî 0,5%.............................39
Ïðîñòîêâàøà . . . . . . . . . . . . . 58
Ðÿæåíêà 6% . . . . . . . . . . . . . 85
Ñëèâêè 10% æèðíîñòè . . . . . . . . . . . . . 120
Ñëèâêè 20% æèðíîñòè . . . . . . . . . . . . . 200
Ñëèâêè 30%. æèðíîñòè………………….287
Òâîðîã æèðíûé……………………………226
Òâîðîã ïîëóæèðíûé……………………..156
Òâîðîã íåæèðíûé…………………………86
Òâîðîã äèåòè÷åñêèé……………………….170
Éîãóðò 1,5%..........................................51
Éîãóðòû äðóãîé æèðíîñòè………………… ñì. íà óïàêîâêå
Ñìåòàíà 10% æèðíîñòè . . . . . . . . . . . . . 115
Ñìåòàíà 20% æèðíîñòè . . . . . . . . . . . . . 205
Ñìåòàíà 25% æèðíîñòè . . . . . . . . . . . . . 285
Ñûðêîâàÿ ìàññà . . . . . . . . . . . . . 208
Ñûðêè è ìàññà òâîðîæíûå îñîáûå . . . . . . . . . . . . . îêîëî 340 (ñì. íà óïàêîâêå)
ÑÛÐÛ
Ñûð àëòàéñêèé . . . . . . . . . . . . . 397
Ñûð àòëåò…………………….342
Ñûð ðàìçåñ…………………….345
Ñûð àëüòåðìàíè (17% æèðíîñòè)……………270
Ñûð ãàóäà . . . . . . . . . . . . . 385
Ñûð ñâàëÿ…………………315
Ñûð ìîöàðåëëà……………….299
Ñûð ìààñäàì………………….314
Ñûð ðîññèéñêèé…………………360
Ñûð ãîóäà…………..365
Ñûð äîð áëþ…………………..298
Ñûð òèëüçèñòåð æèðíûé…………334
Ñûð ÷åääåð…………………..391
Ñûð ãîëëàíäñêèé . . . . . . . . . . . . . 360
Ñûð êàëàìáåð . . . . . . . . . . . . . 330
ñûð ëàìáåð 50% . . . . . . . . . . . . . 378
Ñûð ïàðìåçàí. . . . . . . . . . . . . 382
Ñûð ïëàâëåííûé . . . . . . . . . . . . . 240
Ñûð ïëàâëåíûé êîëáàñíûé . . . . . . . . . . . . . 270
Ñûð ïîøåõîíñêèé . . . . . . . . . . . . . 332
Ñûð ðîêôîð . . . . . . . . . . . . . 360
Ñûð ðîññèéñêèé . . . . . . . . . . . . . 370
Ñûð ñòåïíîé . . . . . . . . . . . . . 360
Ñûð øâåéöàðñêèé . . . . . . . . . . . . . 395
Ñûð ýäàìåð 40% . . . . . . . . . . . . . 340
Ñûð ýììåíòàëü 45% . . . . . . . . . . . . . 420
Îñòàëüíûå ñûðû………………………ñì. íà óïàêîâêå
ßÉÖÀ
ßéöî êóðèíîå (1 øò. ïðèìåðíî 50 ãð.)……………..60
Áåëîê ÿéöà…………………….15
Æåëòîê ÿéöà……………….45
ßéöî ïåðåïåëèíîå (1 øò. ïðèìåðíî 2
ÐÛÁÀ È ÌÎÐÅÏÐÎÄÓÊÒÛ
Áû÷êè . . . . . . . . . . . . . 59
Âîáëà………………….238
Çóáàòêà………………………107
Ãîðáóøà . . . . . . . . . . . . . 90
Èêðà çåðíèñòàÿ . . . . . . . . . . . . . 251
Èêðà êåòîâàÿ . . . . . . . . . . . . . 236
Èêðà ìèíòàÿ . . . . . . . . . . . . . 131
Èêðà ïàþñíàÿì . . . . . . . . . . . . . 237
Êàëüìàð . . . . . . . . . . . . . 75
Êàìáàëà . . . . . . . . . . . 60
Êàðàñü . . . . . . . . . . . . . 56
Êàðï . . . . . . . . . . . . . 59
Êåòà . . . . . . . . . . . . . 110
Êåôàëü………………….124
Êèëüêà……………………95
Êîðþøêà . . . . . . . . . . . . . 90
Êðàá . . . . . . . . . . . . . 70
Êðåâåòêà . . . . . . . . . . . . . 85
Êðåâåòêà äàëüíåâîñòî÷íàÿ . . . . . . . . . . . . . 135
Ëåù . . . . . . . . . . . . . 72
Ëîñîñü . . . . . . . . . . . . . 144
Ìàêðóðóñ . . . . . . . . . . . . . 60
Ìèäèè . . . . . . . . . . . . . 51
Ìèíîãà . . . . . . . . . . . . . 165
Ìèíòàé . . . . . . . . . . . . . 45
Ìîéâà . . . . . . . . . . . . . 159
Ìîëþñêè . . . . . . . . . . . . . 83
Ìîðñêàÿ êàïóñòà . . . . . . . . . . . . . 8
Íàâàãà . . . . . . . . . . . . . 77
Íàëèì . . . . . . . . . . . . . 86
Íîòîòåíèÿ ìðàìîðíàÿ . . . . . . . . . . . . . 124
Îêóíü ìîðñêîé . . . . . . . . . . . . . 108
Îêóíü ðå÷íîé . . . . . . . . . . . . . 71
Îìàð . . . . . . . . . . . . . 82
Îñåòð . . . . . . . . . . . . . 140
Ïàëòóñ . . . . . . . . . . . . .74
Ïå÷åíü òðåñêè . . . . . . . . . . . . . 615
Ïèêøà . . . . . . . . . . . . . 80
Ðûáà-ñàáëÿ . . . . . . . . . . . . . 113
Ðûáåö êàñïèéñêèé . . . . . . . . . . . . . 97
Ðûáíûå ïàëî÷êè . . . . . . . . . . . . . 200
Ñàéðà ……………………81
Ñàëàêà . . . . . . . . . . . . . 99
Ñåâðþãà . . . . . . . . . . . . . 102
Ñåëüäü àòëàíòè÷åñêàÿ . . . . . . . . . . . . . 154
Ñåëüäü íåæèðíàÿ. . . . . . . . . . . . . 68
Ñåìãà . . . . . . . . . . . . . 205
Ñèã . . . . . . . . . . . . . 102
Ñêóìáðèÿ . . . . . . . . . . . . . 166
Ñîì . . . . . . . . . . . . .80
Ñòàâðèäà . . . . . . . . . . . . . 90
Ñòåðëÿäü . . . . . . . . . . . . .101
Ñóäàê . . . . . . . . . . . . . 64
Òåðïóã……………………74
Òðåñêà . . . . . . . . . . . . .56
Òóíåö . . . . . . . . . . . . . 99
Óãîðü . . . . . . . . . . . . . 140
Ôîðåëü ìîðñêàÿ . . . . . . . . . . . . . 164
Ôîðåëü ðå÷íàÿ……………….97
Õåê . . . . . . . . . . . . . 54
Øïðîòû â ìàñëå . . . . . . . . . . . . . 250
Ùóêà . . . . . . . . . . . . . 73
ßçü . . . . . . . . . . . . . 73
Óñòðèöû……………..66
Ðàêè…………………79
Îñüìèíîã…………………73
Ëàíãóñòû………………….87
Êðåâåòêè…………………….74
ÌßÑÎ
Áàðàíèíà áåäðî. . . . . . . . . . . . .157
Áàðàíèíà ëîïàòêà………………….165
Áàðàíèíà ð¸áðà…………………..182
Áàðàíèíà ôèëå…………………..121
Ãîâÿäèíà ãðóäèíêà . . . . . . . . . . . . . 258
Ãîâÿäèíà æèðíàÿ…………………202
Ãîâÿäèíà ëîïàòêà……………………182
Ãîâÿäèíà ïîñòíàÿ………………………148
Ñâèíèíà ãðóä.áåñêîñòí…………………439
Ñâèíèíà æèðíàÿ……………………….336
Ñâèíèíà êàðáîíàä……………………..124
Ñâèíèíà ëîïàòêà…………………………257
Ñâèíèíà ïîñòíàÿ……………………..137
Ñâèíèíà ð¸áðà…………………291
Ñâèíèíà øåÿ……………………234
Òåëÿòèíà áåäðî………………………108
Òåëÿòèíà âûðåçêà…………………………..94
Òåëÿòèíà ëîïàòêà…………………105
Êîíèíà ôèëå………………..106
ÑÓÁÏÐÎÄÓÊÒÛ
Âûìÿ......................169
˸ãêîå ãîâÿæåå............69
Ïå÷åíü ãîâÿæüÿ............96
Ïå÷åíü ñâèíàÿ.............114
Ïå÷åíü òåëÿ÷üÿ............96
Ïî÷êè ãîâÿæüè..............94
Ïî÷êè ñâèíûå.............102
Ñåðäöå ãîâÿæüå..........87
ßçûê ãîâÿæèé .............112
ßçûê ñâèíîé...............115
ÏÒÈÖÀ
Ãóñü òóøêà....................257
Èíäåéêà áåäðî..................104
Èíäåéêà ãîëåíü..................100
Èíäåéêà ãðóäêà..................84
Èíäåéêà êðûëüÿ..................147
Èíäåéêà òóøêà...................129
Êóðèíàÿ ïå÷åíü.................92
Êóðèíîå ñåðäöå.................94
Êóðèíûé æåëóäîê................95
Óòêà òóøêà....................214
Öûïë¸íîê áåäðî................108
Öûïë¸íîê ãîëåíü...............102
Öûïë¸íîê ãðóäêà...............86
Öûïë¸íîê êðûëûøêî..............150
Öûïë¸íîê òóøêà................139
ÌßÑÎ ÄÐÓÃÈÕ ÆÈÂÎÒÍÛÕ
Çàé÷àòèíà...................124
Êîñóëÿ......................106
Êðîëü÷àòèíà.................156
Êóðîïàòêà...................98
Îëåíèíà.....................123
Ôàçàí.......................143
ÊÎËÁÀÑÛ,ÊÎÏרÍÍÎÑÒÈ
Âåò÷èííàÿ.......................242
Äèåòè÷åñêàÿ......................158
Äîêòîðñêàÿ.......................260
Ëþáèòåëüñêàÿ.....................301
Ìîëî÷íàÿ.........................252
Îñòàíêèíñêàÿ.....................244
Òåëÿ÷üÿ..........................298
×àéíàÿ...........................216
Êîëáàñû â/ê â ñðåäíåì............322(ñì. íà óïàêîâêå)
Êîëáàñû ñ/ê â ñðåäíåì............425 (ñì. íà óïàêîâêå)
Ñàðäåëüêè ãîâÿæüè................124
Ñàðäåëüêè ñâèíûå.................332
Ñîñèñêè äîêòîðñêèå...............221
Ñîñèñêè ñëèâî÷íûå................277
Ñîñèñêè ìîëî÷íûå.................241
Ñîñèñêè ðóññêèå..................215
Ñîñèñêè ñ ñûðîì..................256
Ñîñèñêè ãðèëü....................182
ÆÈÐÛ ÐÀÑÒÈÒÅËÜÍÛÅ
Ìàéîíåç âûñîêîêàëîðèéíûé..............627
Ìàéîíåç ñðåäíåêàëîðèéíûé..............424
Ìàéîíåç íèçêîêàëîðèéíûé...............235
Ìàñëî êóêóðóçíîå......................884
Ìàñëî îëèâêîâîå.......................898
Ìàñëî ïàëüìîâîå.......................885
Ìàñëî ïîäñîëíå÷íîå....................889
Ìàñëî ðàïñîâîå........................878
Ìàñëî ñîåâîå..........................884
ÆÈÐÛ ÆÈÂÎÒÍÛÅ
Æèð ãóñèíûé........................891
Æèð êóëèíàðíûé.....................797
Æèð ñâèíîé òîïë¸íûé................871
Ìàðãàðèí ñëèâî÷íûé.................585
Ìàñëî ñëèâî÷íîå....................750
Øïèã...............................778
ÊÐÓÏÛ,ÇËÀÊÈ
Âíèìàíèå!Ðàñ÷¸ò êàëîðèéíîñòè çäåñü äà¸òñÿ íà ÂÅÑ ÑÓÕÎÃÎ ÏÐÎÄÓÊÒÀ!
Ãåðêóëåñ............................355
Ãðå÷íåâàÿ...........................326
Êóêóðóçíàÿ..........................325
Ìàêàðîííûå èçäåëèÿ â ñðåäíåì........321
Ìàííàÿ..............................326
Îâñÿíàÿ.............................327
Ïåðëîâàÿ............................317
Ïøåíî...............................334
Ðèñ.................................320
Òîëîêíî.............................357
Ôàñîëü..............................288
ß÷íåâàÿ.............................322
ÌÓÊÀ
Ìóêà ãðå÷íåâàÿ.............330
Ìóêà ïøåíè÷íàÿ 1 ñîðò......300
Ìóêà ïøåíè÷íàÿ 2 ñîðò......292
Ìóêà ïøåíè÷íàÿ â/ñ.........325
ÕËÅÁ È ÕËÅÁÎÁÓËÎ×ÍÛÅ ÈÇÄÅËÈß
Áàãåò......................283
Áàòîí äîìàøíèé.............235
Áàòîí ñ îòðóáÿìè...........224
Áóëêà ìîëî÷íàÿ.............313
Áóëî÷êà äëÿ õîò-äîãà.......339
Îòðóáè ïøåíè÷íûå...........154
Êðàõìàë êàðòîôåëüíûé.......342
Ðîãàëèê....................326
Ñóõàðè ïàíèðîâî÷íûå........347
Òîñòîâûé õëåá..............305
Õàëà ñäîáíàÿ...............332
Õëåá áîðîäèíñêèé...........201
Õëåá çåðíîâîé..............199
Õëåá èç ìóêè 1 ñîðòà.......226
Õëåá èç ìóêè 2 ñîðòà.......220
Õëåá èç ìóêè â/ñ...........233
Õëåá ðæàíîé.................219
Õëåáöû ðæàíûå...............290
Õëîïüÿ êóêóðóçíûå...........363
Õëîïüÿ îâñÿíûå..............366
Õëîïüÿ ïøåíè÷íûå............351
Õëîïüÿ ðæàíûå...............343
Õëîïüÿ ÿ÷ìåííûå.............355
ÎÂÎÙÈ
Àâîêàäî.......................160
Àðòèøîêè......................45
Áàêëàæàí......................21
Áîáû ñâåæèå...................66
Áîáû ñóø¸íûå..................241
Áîòâà ñâåêîëüíàÿ..............17
Áðîêêîëè......................27
Áðþêâà........................31
Ãîðîõ çåë¸íûé.................52
Ãîðîõ ñóø¸íûé................293
Êàáà÷îê......................17
Êàïóñòà áåëîêî÷àííàÿ.........24
Êàïóñòà áðþññåëüñêàÿ.........37
Êàïóñòà êèòàéñêàÿ............12
Êàïóñòà êðàñíîêî÷àííàÿ.......27
Êàïóñòà ñàâîéñêàÿ............33
Êàïóñòà öâåòíàÿ..............22
Êàðòîôåëü çðåëûé.............86
Êàðòîôåëü ìîëîäîé.............36
Êàøòàíû......................210
Êîëüðàáè.....................29
Êóêóðóçà (ïî÷àòîê)............56
Ëóê çåë¸íûé..................22
Ëóê ïîðåé....................24
Ëóê ðåï÷àòûé.................30
Ëóê øàëîò....................25
Ìàñëèíû......................348
Ìîðêîâü.......................27
Îãóðåö........................13
Îëèâêè.......................334
Ïàñòåðíàê....................56
Ïåðåö áîëãàðñêèé ñëàäêèé......22
Ïåòðóøêà çåëåíü................41
Ïåòðóøêà êîðåíü................38
Ðåâåíü.........................18
Ðåäèñ...........................14
Ðåäüêà..........................19
Ðåïà............................26
Ñàëàò çåë¸íûé...................11
Ñàëàò ðèìñêèé ëèñòüÿ.............13
Ñâåêëà...........................37
Ñåëüäåðåé êîðåíü...................21
Ñåëüäåðåé ëèñòüÿ....................13
Ñîÿ.................................322
Ñîÿ ðîñòêè............................65
Ñïàðæà................................18
Òîìàò.................................17
Òûêâà...............................28
Óêðîï..............................26
Ôàñîëü ñóø¸íàÿ......................288
Ôàñîëü ñòðó÷êîâàÿ.....................31
Õðåí..................................41
Öèêîðèé.................................21
Öóêêèíè...............................15
×åðåìøà.................................34
×åñíîê.................................89
×å÷åâèöà êðàñíàÿ........................327
×å÷åâèöà ðîñòêè.........................120
Øïèíàò..................................16
Ùàâåëü..................................21
ÔÐÓÊÒÛ È ßÃÎÄÛ
Àáðèêîñ................................44
Àéâà...................................30
Àëû÷à..................................38
Àíàíàñ.............................40
Àïåëüñèí...............................33
Àðáóç...............................21
Áàíàí...............................60
Áðóñíèêà...............................41
Âèíîãðàä.............................69
Âèøíÿ....................................47
Ãîëóáèêà.....................................41
Ãðàíàò.................................52
Ãðåéïôðóò...........................35
Ãðóøà................................31
Äûíÿ...................................25
Åæåâèêà.............................44
Çåìëÿíèêà..........................33
Èíæèð...............................62
Êàëèíà.............................32
Êèâè..................................46
Êëóáíèêà.................................28
Êëþêâà..................................35
Êèçèë..............................41
Êðûæîâíèê............................40
Ëèìîí..............................21
Ëè÷è..................................74
Ìàíãî.........................56
Ìàëèíà.........................18
Ìàíäàðèí.....................32
Ìîðîøêà......................31
Íåêòàðèí............................44
Îáëåïèõà..............................30
Ïàïàéÿ..................................41
Ïåðñèê..............................44
Ðÿáèíà ñàäîâàÿ........................55
Ðÿáèíà ÷åðíîïëîäíàÿ......................54
Ñëèâà............................45
Ñìîðîäèíà (êðàñíàÿ,÷¸ðíàÿ)...........33
Ôåíõåëü............................49
Õóðìà............................69
×åðåøíÿ............................52
×åðíèêà..........................45
Øèïîâíèê.......................82
ßáëîêî............................44
ÑÓÕÎÔÐÓÊÒÛ
Áàíàí....................260
Âèøíÿ........................291
Ãðóøà.............................246
Èçþì.....................................277
Èíæèð.............................264
Êóðàãà.............................285
Ïåðñèê............................275
Óðþê.............................284
Ôèíèêè........................273
×åðíîñëèâ......................227
Øèïîâíèê..........................247
ßáëîêî...........................238
ÎÐÅÕÈ,ÑÅÌÅÍÀ
Àðàõèñ...............443
Ãðåöêèé................425
Êåäðîâûé..............475
Êåøüþ................572
Êîêîñ................363
Ìèíäàëü..............452
Ôèñòàøêè..............477
Ôóíäóê................488
Ìàê....................478
Êóíæóò................492
Ïîäñîëíóõ............390
Òûêâà...................270
ÃÐÈÁÛ
Áåëûå.................23
Áåëûå ñóø¸íûå..........152
Ãðóçäè.....................16
Ëèñè÷êè....................20
Ìàñëÿòà.................9
Îïÿòà......................17
Ïîäáåð¸çîâèêè.................23
Ïîäáåð¸çîâèêè ñóø¸íûå...................231
Ïîäîñèíîâèêè..........22
Ïîäîñèíîâèêè ñóø¸íûå.........239
Ðûæèêè..................17
Ñìîð÷êè..................16
Ñûðîåæêè................15
Øàìïèíüîíû.....................27
ÑÀÕÀÐ,̨Ä
Ñàõàð.......................405
̸ä ï÷åëèíûé (ëþáîé)..............308
ÏÐÈÏÐÀÂÛ,ÑÎËÜ
Ïðèïðàâû ñóõèå,ðàçíûå............0
Ñîëü.........................0
ÍÀÏÈÒÊÈ
Àáðèêîñîâûé ñîê . . . . . . . . . . . . . 57
Àíàíàñîâûé ñîê . . . . . . . . . . . . . 45
Àïåëüñèíîâûé ñîê . . . . . . . . . . . . . 40
Âèíî áåëîå ñóõîå . . . . . . . . . . . . . 66
Âèíî êðàñíîå ñóõîå . . . . . . . . . . . . . 68
Âèíîãðàäíûé ñîê . . . . . . . . . . . . . 52
Âèøí¸âûé ñîê . . . . . . . . . . . . . 53
Ãðåéïôðóòîâûé ñîê . . . . . . . . . . . . . 35
Êâàñ . . . . . . . . . . . . . 25
Êëþêâåííûé ñîê . . . . . . . . . . . . . 51
Êîêà-Êîëà . . . . . . . . . . . . . 43
Êîêà-Êîëà ëàéò.........................0
Êîôå ÷¸ðíûé (áåç ñàõàðà) . . . . . . . . . . . . . 0
Ëèìîíàä . . . . . . . . . . . . . 37
Ìèíåðàëüíàÿ âîäà . . . . . . . . . . . . . 0
Ìîðêîâíûé ñîê . . . . . . . . . . . . . 27
Ïèâî . . . . . . . . . . . . . 32
Òîìàòíûé ñîê . . . . . . . . . . . . . 15
Øàìïàíñêîå ñóõîå . . . . . . . . . . . . . 85
ßáëî÷íûé ñîê . . . . . . . . . . . . . 43
ÊÀËÎÐÈÉÍÎÑÒÜ ÎÑÒÀËÜÍÛÕ ÑÎÊÎÂ È ÂÎÄÛ ÌÎÆÍÎ ÏÎÑÌÎÒÐÅÒÜ ÍÀ ÓÏÀÊÎÂÊÅ (ÍÀ ÝÒÈÊÅÒÊÅ)
Ñëîæíîãî íè÷åãî íåò.
Ïðîñòàÿ ìàòåìàòèêà.
Õî÷ó ïîêàçàòü âàì íà ïðèìåðå ìíîãîêîìïîíåíòíîãî îâîùíîãî ñàëàòà,êàê ðàññ÷èòàòü 100 ãð. äàííîãî áëþäà:
Ïðåäâàðèòåëüíî âû âçâåøèâàåòå âñå ïðîäóêòû,êîòîðûå èñïîëüçóþòñÿ â ñàëàòå.
Íàïðèìåð,ó íàñ 300 ãð. ïîìèäîðîâ,280 ãð. îãóðöîâ,240 ãð. ðåäèñà,50 ãð. óêðîïà è 30 ãð. íèçêîêàëîðèéíîãî ìàéîíåçà.Êñòàòè,ïðî ìàéîíåç.ß â ïîñëåäíåå âðåìÿ ïîëüçóþñü ìàéîíåçîì Êàëüâå "Ýêñòðà íèçêîêàëîðèéíûì",â í¸ì â 100 ãð. âñåãî 210 êàëîðèé.
Èòàê......
ïðîäóêò âåñ êàëîðèè â 100 ãð. êàëîðèè âñå
ïîìèäîð 300 17 300*17=5100:100=51
îãóðåö 280 13 280*13=3640:100=36
ðåäèñ 240 14 240*14=3360:100=34
óêðîï 50 26 50*26=1300:100=13
ìàéîíåç 30 210 30*210=6300:100=63
Äàëåå,ñ÷èòàåì îáùèé âåñ ïðîäóêòîâ 300+280+240+50+30=900ãð.
Ñ÷èòàåì îáùåå êîëè÷åñòâî êàëîðèé 51+36+34+13+63=197 êàëîðèé
Ñîñòàâëÿåì ïðîïîðöèþ
900 197
100 õ
õ=(197*100):900=22 êàëîðèè (ðåçóëüòàò âñåãäà îêðóãëÿåì â áîëüøóþ ñòîðîíó
Ïîëó÷èëè,÷òî â 100 ãð. ýòîãî ñàëàòà âõîäèò 22 êàëîðèè.
À äàëåå åù¸ ïðîùå.Äîïóñòèì,âû íàëîæèëè ñåáå 250 ãð. ñàëàòà.Ïîëó÷àåòñÿ 250*22=5500:100=55 êàëîðèé.