Marka laga eego aragtida macquulka ah, way ka fog tahay had iyo jeer suurtogalnimada in la xisaabiyo alaabooyinka labadaba tayadan ayaa si fiican isugu dhafan. Dhakhaatiirta nafaqeeyayaasha Danish ayaa sameeyay daraasad: koox mutadawiciin ah ayaa cunay cuntooyin gaar ah oo qiimahoodu yahay kalooriyo waqti dheer, mar kastana waxay dejiyeen qodobbada dareenkooda buuxda. Iyadoo lagu saleynayo xogta la helay, miiska saturation index… Tusmada saturation ee rootiga cad waxa loo qaadanayaa 100.
Miiska saturation index
Iyada oo la kaashanayo miiska, waxaad awoodi kartaa, adigoo isbedelo yar ku samaynaya liiskaaga - ku beddelashada cuntooyinka dhaanta yar iyo kuwa dheregsan - si aad miisaanka u ilaaliso ama u lumiso rodol dheeraad ah.
Dhab ahaantii, tani waxay kaa caawin doontaa in la yareeyo kalooriyeyaasha 10-30%, taas oo laga jaray 0,5 kg todobaadkii!
PROTEIN | IN | BADHAHA iyo DIIRADA | IN | Khudaar miro | IN | Macmacaan, Macmacaan | IN |
Kalluunka cad | 225 | Baastada caadiga ah | 119 | Karootada iyo parsnips | 300-350 | donuts | 68 |
Digaag duban | 176 | Macaroni ka durum sarreen | 188 | kaabash | 250-300 | dillaacis | 127 |
Hilibka lo'da | 175-200 | Digir karsan | 168 | Tamaandho, eggplant | 200-250 | daangada | 154 |
Game | 175-225 | Rye rootiga | 157 | Qajaarka iyo zucchini | 200-250 | Jalaato | 96 |
Hilibka digaaga / turkiga | 150-175 | Rooti badarka | 154 | Qaraha | 174-225 | chips | 91 |
Jiis dufan yar | 150-200 | Leentil | 133 | liinta | 202 | Faasuqa | 84 |
Salmon iyo mackerel | 150-175 | Bariis cad | 138 | tufaax | 197 | Baararka shukulaatada | 70 |
ukun | 150 | Bariiska Brown | 132 | Canab | 162 | Muusli | 100 |
Sausage | 150-200 | oatmeal | 209 | muuska | 118 |