Isithombe ngu-Andres Rodriguez 123 (RF) 
Ukungazi kuvame ukwakha ama-intshi nama-kilos okhalweni lwakho. Uma wazi ukuthi yini oyisebenzisayo nokuthi izokwengeza kanjani kwikhalori yakho nokubala kokudla okunomsoco, kodwa ngokwemvelo uzodla ngokuhlakanipha. Khumbula: ithisipuni elilodwa likashukela wonke linesisindo esingamagremu angu-2, likunikeza ama-kilocalories angu-8 wamandla namagremu angu-2 wamacarbohydrate. Ucezu olulodwa lwe-kaju katli lukunikeza ama-Kilocalories angu-120 alingana nekota yamandla okudla okukodwa. Kuyashaqisa, akunjalo?
Isazi sokudla u-Neesha Maria Bukht sichaza okuqukethwe kwekhalori kwamaswidi avamile aseNdiya
2 izingcezu Gujia 300 kilojoule
2 izingcezu Gulab Jamun 350 kilojoule
Isitsha esi-1 i-Halwa (i-rawa) ama-calories angu-181
Isitsha esi-1 se-halwa (sohan halwa) ama-calories angu-399
3-4 izingcezu Jalebi 494 kilojoule
1 isitsha Kheer (irayisi) 247 kilojoule
2 izingcezu Sandesh 80 kilojoule
2 izingcezu Patisa- 280 kilojoule
2 izingcezu Rasmalai- 320 kilojoule
2 izingcezu Khoya Burfi - 300 kilojoule
2 izingcezu Cocobut burfi- 387 kilojoule
2 izingcezu Ghia burfi - 332 kilojoule
2 izingcezu Kaju burfi - 320 kilojoule
2 izingcezu Chocolate burfi-240 kilojoule
I-Chenna murki - amagremu angu-50 - ama-calories angu-260
Izingcezu ezimbili ze-Milkcake - ama-calories angu-450
2 izingcezu Besan sideos- 340 kilojoule
2 izingcezu Boondi ladoo- 410 kilojoule
2 izingcezu Rasgulla - 300 kilojoule
Okuqukethwe kwekhalori kumantongomane
½ indebe yama-alimondi - ama-calories angu-400
½ inkomishi Kaju - 392 kilojoule
½ inkomishi Pistachios - 320 kilojoule
½ indebe yama-walnuts - ama-calories angu-450
100 gm Khajur (fresh) - 140 kilojoule
Indlela elula yokudla amaswidi ambalwa ukuwasika abe izingcezu ezincane futhi unikeze amabhokisi amnandi engeziwe. Futhi, qiniseka ukuthi awufinyeleli kunoma yikuphi ukuhlangana noma ukuzizwa uthukuthele; yidla ukudla okulula okulula - izithelo nedahi, isobho, isaladi noma amantongomane, ngaphambi kokuba uphume. Lokhu kuzoqinisekisa ukuthi awukudli kakhulu ukudla okucebile okunikezwa lapho.
Lawula ukugeleza kotshwala
1. Kufanele futhi uqaphele lawo makhalori anotshwala.
Iphayinti elilodwa likabhiya lilingana nekhalori yokudla okukhulu. Gwema iziphuzo ezinekhalori ephezulu njengama-cocktails, ubhiya, amawayini neziphuzo ezifakwa umoya. Namathela ku-lemon soda, i-spritzer yewayini emhlophe, nobhiya obulula.
2. Yenza isiphuzo sakho sokuqala singabi utshwala.
3. Landela noma yisiphi isiphuzo esidakayo nesingenabo utshwala, njengamanzi noma ijusi yewolintshi entsha.
Khetha ngokucophelela futhi imikhosi ngeke ikushiye ubukeka futhi uzizwa uqunjelwe.
