Iziqhamo ezi-11 eziphilileyo, eziPhezulu zeKhalori zokukunceda ufumane ubunzima

Umxholo

• Iziqhamo ezintsha
• 1. Iibhanana
• 2. Iiavokhado
• 3. Inyama yekhokhonathi
• 4. Imango
• Iziqhamo ezomileyo
• 5. Imihla
• 6. Iziqwengana
• 7. Iapilkosi ezomileyo
• 8. Amakhiwane omileyo
• 9. Ezomileyo
• 10. IiSultana
• 11. IiCurrants
• Umgca wezantsi

Kwabanye abantu, ukufumana ubunzima okanye ukwakha izihlunu kunokuba ngumceli mngeni.

Nangona iziqhamo zihlala zingaliqela lokuqala lokutya eliza engqondweni xa uzama ukwenza izixa ezikhulu, iintlobo ezininzi zeziqhamo zinokubonelela ngeekhalori ezingaphezulu zomzimba wakho ezifuna ukutyeba.

Ngaphezulu, bapakisha iivithamini kunye neeminerali ezibalulekileyo ukuxhasa impilo yakho.

Nazi iziqhamo ezili-11 eziphilileyo neziphezulu ezinekhalori ezinokukunceda ukutyeba.

Iziqhamo ezintsha

Nangona uninzi lweziqhamo ziphantsi kweekhalori, uninzi lunokukunceda ukutyeba ngenxa yokutya okuphezulu okanye amafutha.

Nazi iziqhamo ezi-4 ezintsha ezinokukunceda ukutyeba.

1. Iibhanana

Iibhanana lukhetho oluhle kakhulu ukuba ujonge ukutyeba.

Azinasondlo kuphela kodwa zikwangumthombo omkhulu weecarbs kunye neekhalori.

Ibhanana enye enobukhulu obuphakathi (i-118-gram) iqulathe oku kulandelayo ():

• Iikhalori: 105
• Iprotheni: 1 gram
• Amafutha: 0.4 iigrem
• IiCarbs: Iigrama ezingama-27
• Ifayibha: Iigrama ezi-3
• Vitamin B6: Iipesenti ezingama-26 zeXabiso lemihla ngemihla (DV)
• Imanganizi: I-13% ye-DV

Ukongeza, iibhanana zipakisha ezinye izinto ezincinci. Iibhanana eziluhlaza, ngokukodwa, ziphezulu kwisitatshi esinganyangekiyo, esidlula kwindlela yakho yokwetyisa engacetyiswanga. Uphando luye lwadibanisa isitatshi esinganyangekiyo ekuphuculeni impilo yamathumbu ().

Iibhanana zilungile kwi-snack yokutya kwaye zinokongezwa kwi-oatmeal okanye i-smoothies ezenziwe ngezinye izinto ezinekhalori ephezulu, njengebhotolo yebhotolo okanye i-yogurt egcweleyo ukukunceda ukutyeba.

2. Iiavokhado

Iiavokhado ziqhayisa ngeprofayili enesondlo. Ngaphezulu, ziphezulu kwiikhalori kunye namafutha asempilweni, ezenza ukhetho oluhle kakhulu kubantu abafuna ukutyeba.

Isiqingatha se-avocado ephakathi (100-gram) siqulathe izondlo ():

• Iikhalori: 161
• Iprotheni: 2 iigrem
• Amafutha: Iigrama ezili-15
• IiCarbs: 8.6 iigrem
• Ifayibha: 7 iigrem
• Vitamin K: I-17.5% ye-DV
• Umntu: Iipesenti ezingama-21 ze-DV

Ii-avocado zikwacebile nakwezinye izinto ezincinci, kubandakanya i-potassium kunye neevithamini K, C, B5 (pantothenic acid), kunye ne-B6 (pyridoxine) ().

Ngaphezulu, zisebenza ngeendlela ezahlukeneyo kwaye zinokusetyenziswa ngeendlela ezininzi. Zama ukuzongeza kwisuphu kunye neesaladi okanye ukuzisebenzisa njengokusasazeka ecaleni komthombo weprotheni njengamaqanda.

3. Inyama yekhokhonathi

Ikhokhonathi sisiqhamo esinezinto ezininzi ezifumene ukuthandwa ngenxa yezibonelelo zempilo. Ikwangumthombo omkhulu weekhalori, njengoko inamafutha aphezulu kwaye iphakathi kwii-carbs.

I-ounce enye (28-gram) ekhonza inyama yekhokhonathi ibonelela ngezi zinto zilandelayo ():

• Iikhalori: 99
• Iprotheni: 1 iigrem
• Amafutha: 9.4 iigrem
• IiCarbs: 4.3 iigrem
• Ifayibha: 2.5 grams
• Imanganizi: I-17% ye-DV
• Selenium: I-5% ye-DV

Inyama yekhokhonathi iphezulu kwizimbiwa ezininzi ezibalulekileyo, kubandakanya iphosphorus kunye nobhedu.

Eyona nto intle kunayo yonke, unokuyonwabela ngeendlela ezininzi. Zama ukufafaza ikhokhonathi ecoliweyo kwisaladi yeziqhamo, uyongeze kwi-fries-fries, okanye uyidibanise kwisuphu kunye nee-smoothies ukwandisa umxholo wekhalori kwizidlo zakho kunye nokutya okulula.

4. Imango

Imango sisiqhamo esimnandi esimnandi, esineempawu ezinomtsalane zesondlo.

Njengeebhanana, iimango zingumthombo olungileyo weekhalori-ikakhulu ezivela kwiikhabhohbhayithi.

Ikomityi enye (165 gram) yemango ibonelela ngezakha mzimba zilandelayo ():

• Iikhalori: 99
• Iprotheni: 1.4 iigrem
• Amafutha: 0.6 iigram
• IiCarbs: Iigrama ezingama-25
• Ifayibha: Iigrama ezi-3
• Vitamin C: I-67% ye-DV
• Umntu: I-18% ye-DV

Ukongeza, imango ngumthombo olungileyo wobhedu, iivithamini ezininzi ze-B, kunye neevithamini A kunye no-E.

Imango iyamnandi yodwa kodwa ikongeza kakhulu kwii-smoothies, salsas, nakwiisaladi zasehlotyeni. Zama ukudibanisa imango entsha kunye nezithako ezinekhalori ephezulu njengamantongomane okanye ikhokhonathi ukuba ukuzuza ubunzima yinjongo yakho.

Ezinye iziqhamo ezitsha, ezinjengeavokhado kunye nekhokhonathi, zizinto ezilungileyo ezinamafutha asempilweni, anokukunceda ukutyeba. Iibhanana kunye neemango zityebile kwiikhabhohori neekhalori.

Iziqhamo ezomileyo

Iziqhamo ezomileyo ziziqhamo esele zisuswe phantse zonke iziqulatho zamanzi ngeendlela ezahlukeneyo zokoma.

Okushiyekileyo kukutya okune-eneji enamandla, ngaphandle kobuncinci bayo, isondlo kakhulu. Ngapha koko, uphononongo luqikelela ukuba iziqhamo ezomisiweyo ziqulathe amaxesha angama-3-5 ngaphezulu kwemicronutrients kunesiqhamo esitsha ().

Ngenxa yokuba iziqhamo ezomileyo zixinene ngamandla, zibalasele kubantu abazama ukutyeba. Nangona kunjalo, ziphezulu kwiswekile yendalo, ke kungcono ukuba uzidibanise nomthombo wamafutha asempilweni okanye iprotein ukunciphisa iziphumo ezinokubakho kwiswekile yegazi lakho ().

Nazi ezinye iikhalori eziphezulu, iziqhamo ezomileyo ezinokukunceda ukutyeba.

5. Imihla

Imihla ziziqhamo ezincinci, ezijikelezayo zesundu, ezikhula kwimimandla yetropiki.

Ziye zithengiswe zomisiwe kumazwe amaninzi aseNtshona kwaye zilayishwe ngezakhamzimba.

Umhla omnye (24 gram) ubonelela ngezi zinto zilandelayo ():

• Iikhalori: 66.5
• Iprotheni: 0.4 iigrem
• Amafutha: 0.1 iigrem
• IiCarbs: Iigrama ezili-18
• Ifayibha: 1.6 iigram
• Potassium: I-4% ye-DV
• Magnesium: I-3% ye-DV

Ezi ziqhamo zikwangumthombo olungileyo wobhedu, imanganizi, isinyithi, kunye nevithamini B6.

Ngenxa yokuba imihla ithengiswa yomisiwe, banobomi obude obude, obenza indlela eyahlukileyo yokwandisa ikhalori. Benza i-binder enkulu kwizinto ezibhakiweyo okanye banokuzonwabela ngokwabo.

Zama ukugalela imihla ngebhotolo yeamangile kunye neecoconut flakes zokutya okunempilo, okuphezulu kweekhalori.

6. Iziqwengana

I-Prunes zi-plums ezomileyo ezipakisha ingqindi yesondlo.

I-ounce enye (i-28-gram) yokukhonza iiprimu zibonelela ngezi zinto zilandelayo ():

• Iikhalori: 67
• Iprotheni: 0.6 iigram
• Amafutha: 0.1 iigrem
• IiCarbs: Iigrama ezili-18
• Ifayibha: 2 iigrem
• Vitamin K: I-14% ye-DV
• Potassium: I-4.4% ye-DV

Iiprune ziyaziwa ngokuba nako kwabo ukunciphisa isisu. Umxholo wabo wefayibha unokunceda ukongeza isambuku kwisitulo sakho kwaye ukhawulezise ukuhamba kwayo ngokusebenzisa isisu sakho).

I-Prunes inobomi obude obude kwaye kulula ukuyongeza kwindlela otya ngayo, ibenza indlela elula yokunyusa ikhalori kunye nokunceda ukutyeba okunempilo. Banambitheka bodwa, kodwa ungabonwabela nakwisaladi zakho ozithandayo, ismoothies, kunye nezinto ezibhakiweyo.

7. Iapilkosi ezomileyo

Iapilkosi ziziqhamo ezityheli ezityheli ezityeni ezinokonwatyiswa zombini ezomisiweyo kunye nezomisiweyo.

I-ounce enye (28-gram) enika iiapilkosi ezomisiweyo zibonelela ngezi zinto zilandelayo ():

• Iikhalori: 67
• Iprotheni: 0.8 iigrem
• Amafutha: 0.1 iigrem
• IiCarbs: Iigrama ezili-18
• Ifayibha: 2 iigrem
• Vitamin A: I-6% ye-DV
• Vitamin E: I-8% ye-DV

Ukongeza ekubeni ngumthombo ogqwesileyo weekhalori, iiapilkosi ezomisiweyo zingumthombo olungileyo we-beta-carotene, lutein, kunye ne-zeaxanthin - izityalo zombala ezintathu ezixhasa impilo yamehlo ().

Iapilkosi ezomileyo zenza ukutya okutyiwayo okusemva kwemini kwaye zidibane kakuhle ngamandongomane kunye netshizi, ezinokukunceda ukutyeba, njengoko ziyimithombo elungileyo yeekhalori kunye namafutha.

8. Amakhiwane omileyo

Awonwabele omabini amatsha kwaye omisiwe, amakhiwane sisiqhamo esidumileyo esinencasa eswiti-noko-ethambileyo.

I-ounce enye (28-gram) ehambisa amakhiwane omisiweyo ibonelela ngezi zondlo zilandelayo:)

• Iikhalori: 70
• Iprotheni: 1 iigrem
• Amafutha: 0.3 gram
• IiCarbs: Iigrama ezili-18
• Ifayibha: Iigrama ezi-3
• Potassium: I-4% ye-DV
• Ikhalsiyam: I-3.5% ye-DV

Amakhiwane omileyo amnandi ngokwabo okanye angonwatyiswa ukuhombisa i-oats, iyogathi, okanye iisaladi. Baphinde badibanise kakuhle noshizi kunye nabaqhekezi.

Abanye abantu bakhetha ukuthambisa amakhiwane abo omileyo ngokuwabilisa emanzini kangangemizuzu eli-10.

9. Ezomileyo

Iirisidi ziidiliya ezomileyo eza ngobukhulu obahlukeneyo kunye nemibala.

E-United States nase Canada, igama ngokubanzi libhekisa kuzo zonke iindidi zomdiliya owomileyo, kanti e-Australia, New Zealand, Ireland nase United Kingdom, ichaza kuphela iintlobo ezimnyama nezinkulu.

I-ounce enye (28-gram) ehambisa iidiliya zomthi zibonelela ngezi zinto zilandelayo ():

• Iikhalori: 85
• Iprotheni: 1 iigrem
• Amafutha: 0.1 iigrem
• IiCarbs: 22 iigrem
• Ifayibha: 1 iigrem
• Potassium: I-4.5% ye-DV
• Intsimbi: I-3% ye-DV

IiRisins ikwangumthombo olungileyo wobhedu, i-manganese, i-magnesium, kunye neevithamini ezininzi ze-B.

Ukongeza iidiliya kwiindlela zakho zokutya yindlela elula yokunyusa ikhalori. Banambitha ngokuthe ngqo ngaphandle kwebhokisi kwaye badibana kakuhle namandongomane, iyogathi, itshizi, iisaladi kunye neoyile.

10. IiSultana

Njengamagilebhisi omileyo, i-sultana lolunye uhlobo lomdiliya omisiweyo.

Nangona kunjalo, zenziwe ngeediliya eziluhlaza ezingenazimbewu, ubukhulu becala uhlobo lukaThompson olungenambewu. E-United States, ii-sultana zihlala zibizwa ngokuba "ziivini zegolide" ngenxa yombala wazo okhanyayo.

I-ounce enye (i-28-gram) esebenza nge-sultana ibonelela ngezi zondlo zilandelayo:)

• Iikhalori: 91
• Iprotheni: 0.7 iigrem
• Amafutha: 0 iigramu
• IiCarbs: 22 iigrem
• Ifayibha: 0.7 iigrem
• Intsimbi: I-4.2% ye-DV

Iisultana zinokudliwa ngokufanayo kwiidiliya, ukwenza indlela elula yokunyusa ikhalori. Yitya wedwa okanye udibanise namandongomane, iyogathi, itshizi, okanye iisaladi.

11. IiCurrants

Ii-Currants zincinci, zimnandi, zomileyo iidiliya zodidi olubizwa ngokuba yi "Black Corinth."

Ngaphandle kobukhulu bayo obuncinci, bapakisha incasa enamandla, eswiti-tangy, ebenza babe bhetyebhetye.

I-ounce enye (28-gram) yokukhonza ii-currants ibonelela ngezi zondlo zilandelayo ():

• Iikhalori: 79
• Iprotheni: 1.14 iigram
• Amafutha: 0.1 iigrem
• IiCarbs: Iigrama ezingama-21
• Ifayibha: 2 iigrem
• Ibhrasi: I-15% ye-DV
• Intsimbi: I-5% ye-DV

I-Currants ikwangumthombo olungileyo we-zinc, i-potassium, i-magnesium kunye nezinye i-micronutrients.

Zama ukongeza iirurrithi kwiiyogathi, izinto ezifakwa ngaphakathi, kunye nezitya ezibhakiweyo ukonyusa umxholo wazo wekhalori. Banokonwabela amandongomane kunye nembewu njengokutya okumnandi kwasekuseni okanye kwasemini.

Iziqhamo ezomileyo, ezinje ngemihla, izihlahla zomthi, iiapilkosi, amakhiwane, iisultana, iicurrants, kunye neerasentyisi, ziqulathe iikhalori ezingaphezulu koogxa bazo abatsha, ezibenza babe neendlela ezintle zokufumana ubunzima. Ukongeza, bathambekele ekupakisheni amaxesha angama-3-5 ngaphezulu kwee-micronutrients.

Umgca wezantsi

Zininzi iikhalori eziphezulu, iziqhamo ezinobunzima obunokuxhasa impilo efanelekileyo kwaye zikuncede utyebe.

Ukubandakanya ezimbalwa kwezi ziqhamo zingasentla kwizidlo zakho okanye amashwamshwam unganceda ukwandisa ikhalori yakho yemihla ngemihla kunye nokunceda ukutyeba okunempilo.

Ukongeza, ukudibanisa ezi ziqhamo kunye nomthombo weproteyin okanye amafutha kunokongeza iikhalori ngelixa uqinisekisa amanqanaba eswekile yegazi ukuhlala uzinzile.