Ukutya okungama-42 okusezantsi kwiiKhalori

Umxholo

• 1--4. Inyama kunye neenkukhu
• 1. Iliso le-steak engqukuva
• 2. Isifuba senkuku esingenabhongo
• 3. I-Turkey ibele
• 4. Ithenda yehagu
• 5-8. Iintlanzi kunye nokutya kwaselwandle
• 5. Ikhowudi
• 6. Isalmon
• 7. IScallops
• 8. Iimbatyisi
• 9–17. Imifuno
• 9. Iklabishi yaseTshayina
• 10. Umjelo wamanzi
• 11. Iikhukhamba
• 12. Iiradishi
• 13. Iseleri
• 14. Kale
• 15. Ispinatshi
• 16. Iipelepele zentsimbi
• 17. Amakhowa
• 18-23. Iziqhamo kunye namajikijolo
• 18. Ierberberries
• 19. ICantaloupe
• 20. Ivatala
• 21. Iiblueberries
• 22. Isiqhamo seediliya
• 23. Kiwifruit
• 24-25. Iimbotyi
• 24. Iimbotyi ezimnyama
• 25. Iilentile
• 26–29. Ideri kunye namaqanda
• 26. Ubisi olunamafutha
• 27. Ithafa iyogathi engenamafutha
• 28. I-cottage cheese enamafutha aphantsi
• 29. Amaqanda
• 30-34. Iinkozo
• 30. Ipopcorn
• 31. Iikawusi zeShirataki
• 32. I-oats kunye ne-oatmeal
• 33. Irayisi yasendle
• 34. Quinoa
• 35-36. Amandongomane nembewu
• 35. Ubisi lweamangile olungenaswekile
• 36. Iingxowa
• 37-40. Iziselo
• 37. Amanzi
• 38. Iti engaswiti
• 39. Ikofu emnyama
• 40. Amanzi ahlwahlwazayo
• 41–42. Iziqulatho
• 41. Iitrob kunye neziqholo
• 42. Ukuhambisa iikhalori ezisezantsi
• Umgca wezantsi

Ukunciphisa i-calorie yakho yokutya kunokuba yindlela efanelekileyo yokunciphisa umzimba.

Nangona kunjalo, ayikuko konke ukutya okulinganayo xa kuziwa kwixabiso lesondlo. Olunye uhlobo lokutya luphantsi kweekhalori ngelixa lusezantsi kwizakhamzimba.

Xa uthintela ukutya kwakho ikhalori, kubalulekile ukuba ukhethe ukutya okuxineneyo kwezondlo, eziqulathe izondlo ezaneleyo zenani leekhalori abazibonelelayo.

Ngaphezulu, ukutya okugcwele ukutya okunezihlanganisi kunokukunceda uzive wanelisekile ngelixa usika iikhalori ().

Nazi ukutya ezingama-42 ezinesondlo eziphantsi kweekhalori.

1--4. Inyama kunye neenkukhu

Ngenxa yokuba ziphezulu kwiprotheni, inyama enqabileyo kunye neenkukhu kukutya okulungeleyo xa uzama ukunciphisa iikhalori.

Iiproteni zonyusa iimvakalelo zokugcwala kwaye zinokukunceda utye iikhalori ezimbalwa ngalo lonke usuku (,).

Iinyama ezisezantsi kwiikhalori zezona zixhomekeke kakhulu. Amafutha anesisindo sekhalori, ke ukusikwa kwenyama okunamafutha kunenani eliphezulu lekhalori.

1. Iliso le-steak engqukuva

Akukho sizathu sokuba ungakonwabeli i-steak ngelixa usika iikhalori. Inyama yenkomo isondlo kwaye ingumthombo olungileyo wevithamini B12 kunye nentsimbi (4).

Intsimbi sisondlo esibalulekileyo esinceda ukuhambisa ioksijini kuwo wonke umzimba wakho, ngelixa i-vitamin B12 iyimfuneko ukwenza iiseli ezibomvu zegazi ().

Nangona kunjalo, qaphela ukuba iliso leenxa zonke lisikiwe kakhulu kwinkomo. Qiniseka ukuba ungayigqibi, okanye iya kuba nzima kwaye yomile.

Iikhalori: I-138 nge-ounce nganye (i-86-gram) iyasebenza

2. Isifuba senkuku esingenabhongo

Inkukhu yinyama eguquguqukayo ekwangumthombo obalaseleyo weprotein (6).

Ungagcina umxholo wekhalori usezantsi ngokusika lonke ulusu kunye namafutha abonakalayo.

Iikhalori: I-92 nge-ounce nganye (i-86-gram) iyasebenza

3. I-Turkey ibele

Isifuba saseTurkey sineeprotein, ivithamini B6, kunye ne-niacin. Iivithamini ze-B zinceda umzimba wakho ukuba uqhekeze ukutya okutyayo kwaye ukwenze amandla (7).

Iikhalori: I-93 nge-ounce nganye (i-86-gram) iyasebenza

4. Ithenda yehagu

I-Tenderloin yenye yezona zinto zisikiweyo zenyama yengulube, isenza ukhetho olukhulu lwekhalori ephantsi.

Ihagu ityebile kwiivithamini ezininzi ze-B kunye nomthombo ogqwesileyo weprotein esemgangathweni (8).

Iikhalori: I-122 nge-ounce nganye (i-86-gram) iyasebenza

5-8. Iintlanzi kunye nokutya kwaselwandle

Uninzi lweentlanzi kunye nokutya kwaselwandle kukutya okunesondlo kunye nokukhetha okuhle xa uthintela iikhalori.

Njenge nyama, iintlanzi kunye neentlanzi zaselwandle zineprotheni eninzi. Zikwabonelela ngezakha mzimba ezibalulekileyo njengevithamini B12, iodine, kunye ne-omega-3 fatty acids ().

I-Omega-3 fatty acids inezibonelelo ezininzi, kubandakanya ukunciphisa ukudumba kunye nokuphucula impilo yentliziyo ().

5. Ikhowudi

I-Cod yintlanzi emhlophe, engamarhoqorhoqo eneeprotheyini ezininzi kodwa eneekhalori ezisezantsi.

Ikwacebile ku-vitamin B12, iodine, kunye ne-selenium, kwaye iqulethe isixa esifanelekileyo se-omega-3 fatty acids. Iodine ibalulekile kwingqondo efanelekileyo kunye nokusebenza kwe-thyroid, kodwa abantu abaninzi abayifumani ngokwaneleyo (11,).

Iikhalori: I-70 nge-ounce nganye (i-86-gram) iyasebenza

6. Isalmon

I-Salmon yintlanzi enamafutha elayishwe nge-omega-3s esempilweni. Kukwindawo ephezulu kwi-vitamin B12 kunye nokunye kokutya okumbalwa okunexabiso eliphezulu le-vitamin D (13).

Oku kubalulekile, njengoko ukuswela ivithamin D yingxaki eqhelekileyo kwihlabathi liphela. Inxulunyaniswa nemicimbi eyahlukeneyo yezempilo, enje nge-osteoporosis, umhlaza, izifo ezenzekelayo, kunye noxinzelelo lwegazi (,).

Iikhalori: 99 kwi-3-ounce (86-gram) yokukhonza

7. IScallops

I-Scallops yikhalfishi ephantsi yeekhalori ezinencasa emnandi, ethambileyo (16).

Qinisekisa ukutsiba iisosi zekhalori ephezulu kwaye wonwabele iscallops eshushu, esosiweyo, okanye esojiweyo.

Iikhalori: 26 kwi-5 scallops encinci (30 gram)

8. Iimbatyisi

I-oyster eyi-1 ibonelela ngaphezulu kwe-100% yexabiso lemihla ngemihla (i-DV) kwi-vitamin B12 nangaphezulu kwesiqingatha se-DV ye-zinc kunye ne-selenium (17).

Ukutya ngokwaneleyo kwe-selenium kunokunciphisa umngcipheko womhlaza wedlala lobudoda emadodeni ().

Iikhalori: 41 ngeoyster nganye (50 gram)

9–17. Imifuno

Uninzi lwemifuno luphantsi kweekhalori kodwa zineevithamini, iiminerali, ifayibha, kunye ne-antioxidants. Oku kubenza babalasele ukunciphisa umzimba.

Uninzi lweveggies luphezulu kuwo omabini amanzi kunye nefayibha, ekunceda ukuba uzive ugcwele ngaphandle kokusebenzisa iikhalori ezininzi ().

Imifuno enesitatshi efana neetapile kunye nobusika obushushu buphezulu kwiikhalori kodwa zisesondlo kakhulu.

9. Iklabishi yaseTshayina

Iklabishi yaseTshayina, ebandakanya i-napa kunye ne-bok choy, inqanaba eliphezulu kuluhlu xa kuziwa kukuxinana kwezondlo. Le khaphetshu ineevithamini C no-K eziphezulu kwaye inesixa esifanelekileyo (20).

Ukutshiza iklabishi yaseTshayina kuyinika incasa ebalaseleyo kwaye kugcina izondlo zayo.

Iikhalori: 12 ngekomityi (75 gram)

10. Umjelo wamanzi

I-Watercress iyi-spicy, eluhlaza eluhlaza kunye neyona mifuno ityebileyo enokutya.

Iphantsi kakhulu kwiikhalori kodwa iqulethe izixa ezikhulu zeevithamini A, C, kunye noK. Ungayiphosa i-watercress kwisaladi okanye uyijije kunye neminye imifuno emnandi (21).

Iikhalori: 4 ngekomityi (36 gram)

11. Iikhukhamba

Iikhukhamba zineekhalori ezincinci kuba zinamanzi amaninzi.

Okubangela umdla kukuba, zikwabeka nenani elifanelekileyo levithamini K1 kunye nezixhobo ezincedisayo zezityalo (22,).

Iikhalori: 45 ikhukhamba nganye (300 gram)

12. Iiradishi

I-Radishes yi-peppery, imifuno enqabileyo ephantsi kweekhalori kodwa igcwele ukunambitheka.

Banikezela ngesixa esifanelekileyo sevithamini C kunye nenani elincinci le-folate (24).

Iikhalori: 1 i-radish nganye (i-6 gram)

13. Iseleri

I-Celery iphezulu kwi-vitamin K1 kunye nezityalo ezixhasayo (25,).

Iikhalori: 6 ngesiqu ngasinye (38 gram)

14. Kale

I-Kale yi-veggie enomsoco. Unokufumana ngaphezulu kwe-100% ye-DV yeevithamini A, C, kunye neK1 ngokutya ikomityi enye (68 gram) ye-kale.

Ngapha koko, le nkonzo inikezela ngevithamini K ephindwe kasixhenxe oyifunayo ngosuku. I-Vitamin K ibalulekile ekunqandeni igazi (27).

Iikhalori: 34 ngekomityi (68 gram)

15. Ispinatshi

Isipinatshi siphezulu kwi-folate, manganese, kunye neevithamini A, C, kunye neK1. Ikwatyebile ukulwa nomhlaza ukulwa ne-antioxidants ezinjenge-flavonoids kunye ne-carotenoids (28).

Ukuqala ukutya kwakho ngesaladi eyenziwe ngesipinatshi okanye eminye imifuno enamagqabi kunokukunceda uzive uphelele kwaye utye iikhalori ezimbalwa ().

Iikhalori: I-7 ngekomityi (30 grams)

16. Iipelepele zentsimbi

Iipelepele zeBell zintle ngokwendalo kwaye ziphezulu kwifayibha, ivithamin C, kunye necarotenoids (30).

IiCarotenoids yimichiza yokulwa umhlaza enokuthi ikwaphucule impilo yamehlo (,).

Iikhalori: 37 ngepelepele (119 iigrem)

17. Amakhowa

Amakhowa asisikhunta kodwa ahlala ehlulwa njengemifuno. Ziqulathe iivithamini ezininzi ze-B kunye nenani elifanelekileyo le-potassium kunye ne-selenium (33).

Amanye amakhowa atywayo adityaniswa nezibonelelo zezempilo, kubandakanya ukomeleza amajoni omzimba, ukwehla kokudumba, kunye nokwehla komngcipheko womhlaza (,,).

Iikhalori: I-15 ngekomityi (68 gram)

18-23. Iziqhamo kunye namajikijolo

Iziqhamo zihlala ziphezulu kwiikhalori kunemifuno. Nangona kunjalo, uninzi lweziqhamo lunezondlo-kwaye lifanelwe indawo kukutya okuneekhalori ezisezantsi.

18. Ierberberries

Ierberberries zityebile kwi-fiber kunye ne-antioxidants. Banikezela ngethamo elikhulu levithamini C (37,).

Iikhalori: 46 ngekomityi (144 gram)

19. ICantaloupe

ICantaloupe yimelon enombala omthubi, o-orenji ophakamileyo uneevithamini A no-C (39).

Ikwangumthombo otyebileyo we-beta-carotene, ebalulekileyo emehlweni nasempilweni esempilweni.

Iikhalori: 60 ngekomityi (176 gram)

20. Ivatala

Ivatala yenziwe ngamanzi, yiyo loo nto igama layo. Iqulethe idosi elungileyo yevithamini C kunye nepro-vitamin A (40).

Ngaphezulu, le melon ityebile kwi-lycopene, isityalo esikhuselekileyo esinokukhusela kwisifo sentliziyo kunye neminye imihlaza (,).

Iikhalori: 46 ngekomityi (153 gram)

21. Iiblueberries

Iiblueberries ziziqhamo ezithandwayo, ezinesondlo kakhulu. Zityebi ngakumbi kwi-antioxidants, i-vitamin C, i-vitamin K1, kunye ne-manganese (43).

Ezi zinto zinamancedo amaninzi ezempilo, kubandakanya nefuthe lokhuselo kwisifo sentliziyo (,).

Iikhalori: I-84 ngekomityi (147 gram)

22. Isiqhamo seediliya

Njengezinye iziqhamo zesitrasi, iziqhamo zomdiliya ziphezulu ku-vithamini C. Isiqhamo se-grapefruit esibomvu sikwafumana umbala waso kwizityalo ezisempilweni ze-lycopene (46).

Iikhalori: Iikhalori ezingama-57 zesiqingatha sesiqhamo (i-136 gram)

23. Kiwifruit

I-kiwifruit enye, ngaphandle kwesikhumba, iqulethe yonke i-vitamin C oyifunayo ngosuku. Ikwabonelela ngethamo elungileyo lefayibha kunye nevithamin K1 (47).

Iikhalori: 46 ngesiqhamo ngasinye (75 gram)

24-25. Iimbotyi

Iimbotyi yenye yezona mithombo zisekwe kwiproteni kwaye zinezondlo kakhulu.

24. Iimbotyi ezimnyama

Iibhontshisi ezimnyama yimithombo yeeprotheyini eguquguqukayo kwaye engabizi kakhulu.

Ziphezulu kakhulu kwi-fiber kunye ne-folate ngelixa iqulethe isixa esihle seevithamini ze-B, i-iron, i-magnesium kunye ne-manganese (48).

Iikhalori: Iikhalori ezili-114 ngekomityhi ye-1/2 (i-86 gram)

25. Iilentile

Xa kuthelekiswa nezinye iimbotyi, iilentile ziyakhawuleza kwaye kulula ukuzilungisa. Ziphezulu kwiprotheyini, ifayibha, i-folate, i-thiamine, i-iron, i-potassium kunye ne-manganese (49).

Ngaphezu, iilentile ziqulathe ifayibha kunye neprotein. Oku kubenza ukuba bazalise ngokumangalisayo nangona bezantsi kwiikhalori ().

Iikhalori: 165 ngekomityi ye-1/2 (142 gram)

26–29. Ideri kunye namaqanda

Xa kuziwa kwiimveliso zobisi, inani lekhalori liyahluka kunye nomxholo wamafutha.

Ukuba uzama ukugcina ikhalori yakho iphantsi, ncamathela kwi-fat-fat or nonfat dairy options.

26. Ubisi olunamafutha

Ubisi olunesihluzi ngumthombo wekhalori esezantsi yomgangatho ophezulu weprotheni. Ubisi luqulathe ikhalsiyam, kwaye uninzi lwabenzi bobisi bongeza iimveliso zabo ngevithamini D (51).

Iikhalori: 86 ngekomityi (240 ml)

27. Ithafa iyogathi engenamafutha

I-yogurt iphezulu kwi-protein ne-calcium. Iiprobiotic yogurts zikwanazo neebhaktiriya eziphilayo, eziluncedo kwimpilo yakho yokwetyisa (, 53).

Khetha i-yogurt ecacileyo, engenaswekile ngenxa yokuba iintlobo ezinomdla zivame ukuba neeshukela eziphezulu kunye neekhalori. Yongeza iziqhamo ezintsha okanye amajikijolo okunambitheka kunye nobumnandi bendalo.

Iikhalori: 137 ngekomityi (245 gram)

28. I-cottage cheese enamafutha aphantsi

I-Cottage cheese iyisithambile, i-creamy, i-cheese entsha ephantsi kweekhalori kunye neeprotheyini eziphezulu.

Uninzi lwevenkile zokutya zithwala iitshizi zekottage ezinemixholo eyahlukeneyo yamafutha. Ukubala kweekhalori ezisezantsi, khetha i-cottage cheese ene-1% yobisi (54).

Iikhalori: 82 ngekomityhi ye-1/2 (114 gram)

29. Amaqanda

Amaqanda asisiseko esinexabiso eliphantsi nesinomsoco kwiiprotein ezisemgangathweni ophezulu.

Baye bazalisa ngokumangalisayo. Izifundo ziqaphele ukuba ukutya amaqanda kwisidlo sakusasa kunokukunceda utye iikhalori ezimbalwa, ezinokuphucula ukunciphisa umzimba (,).

Iikhalori: 72 ngeqanda elikhulu (50 grams)

30-34. Iinkozo

Ezona ngqolowa zisempilweni zezo zingakhange zicutshungulwe okanye zicocwe.

Ukutya okuziinkozo okunefayibha kunokukunceda uzive ugcwele ixesha elide, kunokukunceda utye iikhalori ezimbalwa ().

30. Ipopcorn

Iipopcorn luhlobo lombona olwandayo luphume xa luvezwa bubushushu.

Kukutya okusempilweni, okuneekhalori ezisezantsi, ukuba nje awuyisingeli ngebhotolo okanye ii-toppings ezingenampilo. Iipopcorn ezinomoya-moya lukhetho olufanelekileyo.

Iikhalori: 31 ngekomityi ephumeyo (11 iigrem)

31. Iikawusi zeShirataki

Ii-noodle ze-Shirataki zii-noodle zaseJapan ezenziwe kwi-tuber efana ne-yam ebizwa ngokuba yi-konjac. Ziphantse zingena khalori kwaye ziphezulu kwifayibha.

Iikhalori: I-5 nge-ounces eziyi-3.5 (100 amagremu)

32. I-oats kunye ne-oatmeal

I-Oats sisikhwebu sokutya okuziinkozo esinefibre kunye nee-antioxidants. Zineeprotein, ezinye iivithamini B, kunye nemanganese (57).

Izifundo zityhila ukuba ukutya i-oats kunxulunyaniswa namazinga asezantsi e-LDL (amabi) e-cholesterol kunye noxinzelelo lwegazi olusezantsi. Izifundo ezimbalwa zikwacebisa ukuba ukutya i-oats kunokunceda ukunciphisa umzimba (,,).

Iikhalori: 124 kwi 3/4 indebe ephekiweyo (175 gram)

33. Irayisi yasendle

Irayisi yasendle iyaphekwa kwaye ityiwe kakhulu njengerayisi eqhelekileyo. Nangona kunjalo, iphantsi kancinci kwiikhalori kunerayisi emhlophe okanye emdaka.

Ikwabonelela ngefayibha, iprotein, ezinye iivithamini B, zinc, kunye nemanganese (61).

Iikhalori: 166 ngekomityi ephekiweyo (164 gram)

34. Quinoa

Iquinoa yi-pseudocereal engena-gluten isoloko ithengiswa njengokutya okuphezulu ngenxa yesondlo sayo kunye nomxholo we-antioxidant.

Ipakisha iiprotein ezininzi kuninzi lweenkozo kwaye ikwabonelela ngeevithamini ezininzi ze-B, ecaleni kwentsimbi, nemagniziyam, kunye nemanganizi (62).

Iikhalori: 222 ngekomityi nganye ephekiweyo (i-185 gram)

35-36. Amandongomane nembewu

Ngokubanzi, amandongomane kunye nembewu kukutya okuphezulu kweekhalori. Okwangoku, zikwanesondlo kakhulu kwaye kufuneka zibandakanywe kwisidlo sakho nokuba uthintela iikhalori.

35. Ubisi lweamangile olungenaswekile

Ubisi lweAlmond lwenziwe ngeeamangile zomhlaba kunye namanzi.

Yinto ethandwayo endaweni yabadibene nobisi kwaye iphantsi kakhulu kwiikhalori kunobisi lwenkomo.

Umxholo wecalcium wobisi lweamangile uyafana nobisi lwenkomo, kwaye ikwanovithamini E (63) omkhulu.

Iikhalori: 38 ngekomityi (240 ml)

36. Iingxowa

I-Chestnuts iphantsi kweekhalori kunamanye amaninzi amantongomane. Ziye ziphezulu kwi-fiber, i-vitamin C, kunye ne-folate (64).

Iikhalori: 63 ngeyunce (28 gram)

37-40. Iziselo

Iziselo ezineswekile lutshaba lokunciphisa umzimba. Ngenye indlela, uninzi lweziselo ezingenashukela ziphantsi kweekhalori.

Ngalo lonke ixesha jonga iilebheli ukuqinisekisa ukuba isiselo sakho asinashukela. Ukongeza, iijusi zeziqhamo zineswekile eninzi kwaye kufuneka zithintelwe.

37. Amanzi

Amanzi sesona siselo ucocekileyo onokuwasela, kwaye asisoloko sinekhalori.

Iikhalori: 0

38. Iti engaswiti

Iti engenaswekile ayinazikhalori kwaye ibonelela ngezixhobo ezincedayo zezityalo. Ngokukodwa, iti eluhlaza inxulunyaniswa nezibonelelo ezininzi ().

Iikhalori: 0

39. Ikofu emnyama

Iziselo ezineswekile ezivela ezindlini zekofu zilayishwe ziikhalori. Kwelinye icala, ikofu emnyama sisiselo esingena khalori.

Izifundo ezininzi zibonisa ukuba abantu abasela ikofu banomngcipheko osezantsi wezifo ezinganyangekiyo (66,,).

Iikhalori: 0

40. Amanzi ahlwahlwazayo

Amanzi amenyezelayo yindlela ehlaziyayo nesempilweni kwiziselo ezineswekile.

Uninzi lwamanzi ahlwahlwazayo afakwa nje ngamanzi kwi-carbon dioxide, kodwa jonga ileyibhile yohlobo oluthandayo ukuqinisekisa ukuba iswekile ayifakwanga.

Iikhalori: 0

41–42. Iziqulatho

Ezinye iziqulatho zigcwele iswekile kwaye zinokongeza iikhalori kwisidlo sakho. Nangona kunjalo, ukutya okuninzi okunencasa kuneekhalori eziphantsi kakhulu.

41. Iitrob kunye neziqholo

Amayeza kunye neziqholo yindlela entle yokongeza incasa ekutyeni kwakho. Iqela linokuyinceda impilo yakho.

Isinamon, iturmeric, igalikhi, ijinja, kunye nepepile yecayenne zezona ziqholo zityebe kakhulu kwii-antioxidants nakwimixube yezityalo eziluncedo.

42. Ukuhambisa iikhalori ezisezantsi

Nazi ezinye ii-condiments ezipakisha ipunch ye-flavour ngeekhalori ezincinci kakhulu (69, 70, 71, 72, 73):

• Iviniga: Iikhalori ezi-3 ngecephe (15 ml)
• Ijusi yelamuni: Iikhalori ezintathu ngecephe (5 ml)
• Isalsa: Iikhalori ezi-4 ngecephe (15 gram)
• Isosi eshushu: Iikhalori eziyi-0.5 ngecephe (5 ml)
• IHorseradish: 2 iikhalori ngecephe (5 gram)

Umgca wezantsi

Ukutya okunekhalori ezisezantsi akufuneki kube kukudika okanye kukungxola. Ngapha koko, ukutya okunempilo okuninzi kugcwele incasa kodwa iikhalori ziphantsi.

Ukutya ukutya okwahlukeneyo okunezakhamzimba kuya kuqinisekisa ukuba umzimba wakho ufumana izakhamzimba ezifunekayo- kwaye kunokunyusa ukoneliseka kukutya kwakho.

Ngokukodwa, ukutya okupheleleyo, okungasetyenziswanga kuhlala kuneyona nto inezondlo.