Lati oju-ọna ti oye, o jina lati nigbagbogbo ṣee ṣe lati ṣe iṣiro ninu eyiti awọn ọja mejeeji ti awọn agbara wọnyi ni idapo ni aipe. Awọn onimọran ounjẹ ara ilu Danish ṣe iwadii kan: ẹgbẹ kan ti awọn oluyọọda jẹ awọn ounjẹ kan pato ti iye kalori kan fun igba pipẹ, ni akoko kọọkan ṣeto awọn aaye fun awọn ikunsinu ti kikun wọn. Da lori data ti o gba, ekunrere Ìwé tabili… Atọka ti saturation ti akara funfun ni a mu bi 100.
Tabili atọka ekunrere
Pẹlu iranlọwọ ti tabili, o le, nipa ṣiṣe awọn ayipada kekere si akojọ aṣayan rẹ - rirọpo awọn ounjẹ ti o kere ju pẹlu awọn ohun ti o kun diẹ sii - lati ṣetọju iwuwo tabi padanu awọn afikun poun.
Ni otitọ, eyi yoo ṣe iranlọwọ lati dinku awọn kalori nipasẹ 10-30%, eyiti o jẹ iyokuro 0,5 kg fun ọsẹ kan!
| PROTIN | IN | Oka ati PULSES | IN | EWE IFA | IN | DUN, ajẹkẹyin | IN |
| Eja funfun | 225 | Pasita deede | 119 | Karooti ati parsnips | 300-350 | donuts | 68 |
| Eran malu sisun | 176 | Macaroni lati alikama durum | 188 | Eso kabeeji | 250-300 | awọn onija | 127 |
| Ẹjẹ ẹran malu | 175-200 | Ewa sise | 168 | Awọn tomati, Igba | 200-250 | guguru | 154 |
| ere | 175-225 | Akara rye | 157 | Cucumbers ati zucchini | 200-250 | Wara didi | 96 |
| Adie / Tọki fillet | 150-175 | Akara ọkà | 154 | Elegede | 174-225 | eerun | 91 |
| Ọra oyinbo kekere | 150-200 | Yiyalo | 133 | oranges | 202 | Epa | 84 |
| Salmon ati makereli | 150-175 | Iresi funfun | 138 | apples | 197 | Awọn ifilo chocolate | 70 |
| eyin | 150 | Brown iresi | 132 | Àjara | 162 | muesli | 100 |
| Soseji | 150-200 | oatmeal | 209 | bananas | 118 |