Iziqhamo ezili-10 zokunciphisa umzimba (ngeekhalori ezimbalwa)

Umxholo

• 1. I-strawberry
• 2. Iapile
• 3. Ipere
• 4. Kiwi
• 5. Ipapaya
• 6. Ilamuni
• 7. Itangerine
• 8. I-Blueberry
• 9. Ikhabe
• 10. IPitaia

Isicwangciso esiliqili sokunciphisa ubunzima kunye nokunciphisa amanqatha esiswini aqokelelweyo kukutya iziqhamo zemihla ngemihla ezithanda ukwehla kobunzima, nokuba kungenxa yexabiso eliphantsi leekhalori, isixa sayo esikhulu sefayibha okanye isalathiso sayo esisezantsi se-glycemic.

Iziqhamo, ngokubanzi, ziphantsi kweekhalori, nangona kunjalo kubalulekile ukuba kutyiwe izixa ezaneleyo, kwaye zinokufakwa kwizidlo ezingenamqolo okanye njengesongezo kwizidlo eziphambili. Isabelo esinconywayo sizi-2 ukuya kwezi-3 zeziqhamo ezahlukileyo ngosuku, kubalulekile ukuzibandakanya kukutya okuneekhalori ezisezantsi ekufuneka zikhatshwe ngumsebenzi oqhelekileyo womzimba. Oku kuvumela ukonyusa imetabolism kunye nokusebenzisa amafutha aqokelelweyo emzimbeni, akhetha ukwehla kobunzima.

1. I-strawberry

Iikhalori kwi-100 g: Iikhalori ezingama-30 kunye ne-2 gram yefayibha.

Icandelo elinconywayo: Ikomityi ye-1/4 indebe entsha ye-strawberry.

Ierberberries zikunceda ukunciphisa umzimba ngenxa yokuba ziqulathe iikhalori ezingalunganga kwaye ukongeza, zizityebi kwimixube ye-bioactive ngenxa yexabiso eliphezulu le-vitamin C, i-folate kunye ne-phenolic compounds, ezibonelela nge-antioxidant kunye ne-anti-inflammatory effects.

Ukongeza, amaqunube atyebile kwifayibha, enceda ukulawula amanqanaba eswekile yegazi, njengoko eyonyusa imvakalelo yokuhlutha, anciphise iikhalori ezifakiweyo kunye nokuthanda ukunciphisa umzimba. Banobutyebi kwi-potassium, enceda ukulawula uxinzelelo lwegazi.

2. Iapile

Iikhalori kwi-100 g: Iikhalori ezingama-56 kunye ne-1.3 gram yefayibha.

Icandelo elinconywayo: Iyunithi enye ephakathi ye-110 g.

Ii-apile zikunceda ukunciphisa umzimba ngenxa yokuba zityebile kwii-antioxidants ezinje ngeekatekini kunye ne-chlorogenic acid, kunye nokuqulatha imicu efana ne-quercetin, enceda ukulawula amanqanaba eswekile yegazi, ukuphucula ukwetyisa kunye nokunciphisa amanqanaba e-cholesterol kunye ne-triglyceride. Ukongeza, ukusetyenziswa rhoqo kwee-apile kunokunceda ukunciphisa umngcipheko womntu wesifo sentliziyo, umhlaza kunye nesifuba.

Ii-apile ezibhakiweyo ezinesinamoni okanye ii-clove ziqulathe iikhalori ezimbalwa kwaye ziyityiwa emnandi nenesondlo. Fumanisa zonke izibonelelo zeapile.

3. Ipere

Iikhalori kwi-100 gram: malunga nama-53 eekhalori kunye ne-3 gram yefiber.

Icandelo elinconywayo: Iyunithi ye-1/2 okanye i-110 gram.

Ipere inceda ukunciphisa umzimba kuba ityebile kwifayibha, enceda ekuphuculeni ukuhamba kwamathumbu nokususa indlala. Kuyanceda nokulawula amanqanaba e-cholesterol egazini. Iipeya ezibhaka ngesinamoni zikwayidessert emnandi, ngaphandle kokuba imnandi, inceda ekunciphiseni umzimba.

4. Kiwi

Iikhalori kwi-100 g: Iikhalori ezingama-51 kunye ne-2.7 gram yefayibha.

Icandelo elinconywayo: Iyunithi enye ephakathi okanye iigramu ezili-100.

Phakathi kwezibonelelo zeKiwi kukulwa ukuqhina kunye nokukwazi ukwanelisa umdla wokutya, ikwacebile ku-vitamin C, kwaye ichama umchamo.

5. Ipapaya

Iikhalori kwi-100 g: Iikhalori ezingama-45 kunye ne-1.8 gram yefayibha.

Icandelo elinconywayo: Ikomityi ye-1 yedayisi ephekiweyo okanye iigram ezingama-220

Umchamo kwaye ucebile kwifayibha, uququzelela ukupheliswa kwendle kwaye ulwe nesisu esidumbileyo. I-Papaya ilungile ekuncedeni ukulawula isifo seswekile kunye nokunciphisa iimpawu zesisu. Isilayi sepopo esinqunqiweyo nge-1 jar ye-yogurt ecacileyo lolona khetho lufanelekileyo lokutya okulula kwasekuseni.

6. Ilamuni

Iikhalori kwi-100 gram: Iikhalori ezili-14 kunye ne-2.1 gram yefayibha.

I-diuretic, ityebile ku-vitamin C kunye ne-antioxidant enamandla, inceda ukuphelisa i-toxins kunye nokwenza ulusu lube luhle ngakumbi. Ukuthatha ikomityi yeti kwipeel yelemoni yonke imihla yindlela elungileyo yokutya ilamuni engenaswekile kwaye uzonwabele zonke izibonelelo zayo.

Ilamuni ikwanceda ukwehlisa icholesterol neswekile esegazini. Funda ngendlela ilamuni enokukunceda ngayo ukuba unciphise umzimba.

7. Itangerine

Iikhalori kwi-100 g: Iikhalori ezingama-44 kunye ne-1.7 gram yefayibha.

Icandelo elinconywayo: 2 iiyunithi ezincinci okanye 225 gram.

I-Tangerine ikunceda ukunciphisa umzimba ngenxa yokuba ityebile emanzini kunye nefayibha, kunye nokuba neekhalori eziphantsi. Esi siqhamo sityebile kwi-vitamin C, enceda ekufunxeni isinyithi emathunjini kwaye yomeleze amajoni omzimba. Iintsinga zayo ziphucula ukuhamba kwamathumbu emathunjini, ukunciphisa ukufunxwa kwamafutha kunye nokunceda ukulawula iswekile yegazi. Fumanisa izibonelelo zempilo zetangerine.

8. I-Blueberry

Iikhalori kwi-100 g: 57 calories kunye 2.4 iigrem ifayibha.

Icandelo eliphakanyisiweyo: 3/4 indebe.

Iiblueberries sisiqhamo esinezibonelelo ezininzi kwezempilo, njengoko zingenalo nje inani eliphantsi leekhalori kodwa zinefibre ephezulu, inceda ukulawula amanqanaba eswekile yegazi kunye ne-LDL cholesterol esezantsi. Ukongeza, ityebile kwii-antioxidants, inciphisa ukudumba komzimba kunye nomonakalo obangelwe ziiradicals simahla.

9. Ikhabe

Iikhalori kwi-100 g: Iikhalori ezingama-29 kunye ne-0.9 g yefayibha.

Icandelo eliphakanyisiweyoIkomityi ye-melon ecoliweyo.

I-Melon inceda ukunciphisa ubunzima ngenxa yeepropathi zayo zokuchama, ezinceda ukunciphisa ukugcinwa kolwelo njengoko ityebile emanzini. Ukongeza, ityebile kwi-potassium, ifayibha kunye nee-antioxidants ezinjengevithamini C, i-beta-carotenes kunye ne-lycopene.

10. IPitaia

Iikhalori kwi-100 g: Iikhalori ezingama-50 kunye ne-3 gram yefayibha.

Icandelo eliphakanyisiweyo: 1 iyunithi ephakathi.

IPitaia sisiqhamo esinekhalori esezantsi, esityebile kwii-antioxidants, ezinjenge-betalains kunye ne-flavonoids, ukongeza ekubeni ne-vitamin C, i-iron kunye ne-fiber, phakathi kwezinye izinto ezenza ukuba unciphise umzimba, ukuphucula amajoni omzimba, ulawulo lweswekile igazi kunye nokuncitshiswa kwamafutha aqokelelwe kwisibindi.

Fumanisa ezinye izibonelelo zepitaia.