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TDEE Calculator
Calculate the number of calories needed per day to lose, gain or maintain weight
Ebiwandiiko bino ebya ‘Fat-free’ ne ‘Low-fat’ ddala bitegeeza ki?
Ebigambo bino tubiraba nnyo nga tugula ekintu nga yogati oba ekipapula kya bisikiiti okuva mu dduuka. Naye buli emu ku biwandiiko bino eyogera emboozi ya njawulo. Mu ngeri ennyangu, kino kye kitegeeza:| Ekigambo kya Label | Kye Kitegeeza |
|---|---|
| Temuli masavu | Amasavu galina okuba wansi wa gram 0.5 buli kitundu. |
| Erimu amasavu amatono | Emmere erina okubaamu amasavu gram 3 oba wansi. |
| Amasavu agakendedde | Emmere erina okuba n’amasavu amatono waakiri ebitundu 25% okusinga ku mmere eya bulijjo. |
| Koleeza | Calories zirina okukendeezebwako 1/3, oba amasavu galina okukendeezebwako 50%. |
Ekizibu ekikwese ku mmere ‘Fat-Free’
Lowooza ku kino, kiki ekibaawo ng’oggye ddala amasavu mu mmere? Emirundi mingi, kifiirwa obuwoomi bwakyo . Kale abakola emmere bakola ki okuzzaawo obuwoomi buno? Bagattako ebintu ebirala. Okusingira ddala, ebintu nga ssukaali, akawunga k’omugaati, ebigonza eby’enjawulo, n’omunnyo . Kino kivaako kalori eziri mu mmere okweyongera wadde ng’amasavu gaweddewo.Ekyo kitegeeza nti oli mugejjo.Okulya ekitono okusinga bw’olowooza kiyinza okwongera ssukaali ne kalori eziteetaagisa mu mubiri gwo.Ate era olw’okuba emmere zino teziwooma nnyo, tezitujjuza. Olwo, tumaliriza nga tuzirya nnyo nga tetumanyi na kukimanya. Ku nkomerero, tumaliriza nga tugejja mu kifo ky’okugejja.
Mu kifo ky’okugamba nti ‘tewali masavu’, ka tulowooze ku ‘amasavu amalungi’!
Bwe kituuka ku bulamu obulungi, ekikulu okusinga amasavu ge tulya ge masavu ga ngeri ki ge tulya . Emibiri gyaffe gyetaaga amasavu. Naye kye kika "ekirungi". Bwe twogera ku kolesterol, tuwulidde ku bika bibiri, nedda?- LDL (Low-Density Lipoprotein): Eno ye " kolesterol omubi " . Kizimba ku bisenge by'emisuwa gyaffe , ne gifunza n'okuggulawo ekkubo eri endwadde z'omutima .
- HDL (High-Density Lipoprotein): Ono ye "kolesterol omulungi." HDL ekuuma omutima gwaffe ng’eggyawo kolesterol omubi eya LDL mu misuwa gyaffe.
| Ekika ky’amasavu | Ekirungi/ekibi n’ebyokulabirako |
|---|---|
| Amasavu Amalungi - Lya Bino Ebisingako | |
| Amasavu agatali ga kikuta kimu | Akendeeza ku kolesterol omubi eya LDL. Okugeza: amafuta g’ezzeyituuni, amafuta ga canola, entangawuuzi, ovakedo. |
| Amasavu Amangi | Akendeeza ku kolesterol omubi eya LDL. Eby’okulabirako: Ebyennyanja ebirimu amafuta nga mackerel, salmon, tuna, ensigo za sunflower, ensigo z’amajaani. |
| Amasavu Amabi - Gano gakendeeze nga bwe kisoboka | |
| Amasavu Amangi | Ayongera ku kolesterol omubi owa LDL. Okugeza: ennyama y’ente, embizzi, butto, kkeeki, n’amata agajjudde amasavu. |
| Amasavu aga Trans | Bino bye bika by'amasavu ebisinga obubi . Ziyongera ku LDL ate zikendeeza ku HDL ennungi. Okugeza: margarine, ebintu ebikolebwa mu migaati, emmere ey’amangu efumbiddwa mu buziba. |
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Check Availability →Oyinza otya okusalawo mu ngeri ennungi?
Kino tekitegeeza nti emmere ‘etaliimu masavu’ mbi ddala. Naye tulina okuba abagezi nga tubalonda.- Soma bulungi ebiwandiiko ebikwata ku mmere : Togula kintu kyonna kiwandiikiddwaako nti ‘temuli masavu’. Kebera ssukaali n’omunnyo bye birimu, era oba ddala birimu kalori ntono okusinga ku kya bulijjo. Ate era, faayo ku sayizi y’okugabula .
- Weetegereze sayizi y’ekitundu kyo: Teebereza nti ekikopo kya ice cream ‘ekitono’ kirimu gram 3 ez’amasavu ne kalori 250. Bw’olya ebikopo bisatu ku ebyo, ojja kuba oyongedde gram 9 ez’amasavu ne kalori 750 mu mubiri gwo! Oluusi, kirungi okwesanyusaamu akatono ku kintu ekiwooma nga kirimu amasavu amajjuvu okusinga okulya ebiwoomerera ebingi ebirimu ssukaali nga bino.
- Kulembeza emmere ey’obutonde: Mu mmere yo yongera enva endiirwa, ebibala, emmere ey’empeke n’entangawuuzi . Zirimu ebiwuziwuzi n’ebiriisa bingi ekikuyamba okukuuma ng’ozirika okumala ebbanga. Era zirimu kalori ntono ate mu butonde zirimu amasavu matono. Okugeza, kirungi nnyo okulya ekitooke ekifumbiddwa awaka oba ekitooke (ekitaliimu butto oba kkeeki) okusinga ekitooke "ekifumbiddwa" ekiguliddwa mu dduuka. Kino kiri bwe kityo kubanga ekitooke kyonna kirimu ebiriisa bingi n’ebiwuziwuzi, ate kalori ntono.
Obubaka Obutwala Awaka
- Ekiwandiiko ekigamba nti "temuli masavu" tekitegeeza nti "mulamu bulungi." Weegendereze ssukaali, omunnyo ne kalori eziteekeddwamu okusobola okuwooma.
- Ekika ky'amasavu g'olya kikulu okusinga amasavu g'olya . Londa emmere erimu "amasavu amalungi" nga ovakedo, ebyennyanja ebirimu amafuta, n'amafuta g'ezzeyituuni.
- Komya "amasavu amabi" (amasavu amangi n'aga trans) agasangibwa mu mmere erongooseddwa, ebifumbibwa, n'emmere enkasiike nga bwe kisoboka.
- Gufuule omuze okusoma ebiwandiiko ebiwandiikiddwa ku mmere. Tofaayo ku masavu gokka, wabula ne ssukaali, sodium (omunnyo), ne kalori ezirimu.
- Bw’oba olina ekikweraliikiriza ku buzito bwo, kolesterol oba emmere gy’olya, bulijjo weebuuze ku musawo akuwe amagezi amatuufu.
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