Ukutya okungama-38 okuneeCalori eziphantse zaza

Umxholo

• 1. Ii-apile
• Indlela yoku Peel apile
• 2. Arugula
• 3. I-Asparagus
• 4. Beet
• 5. Brokholi
• 6. Umhluzi
• 7. Amahlumelo aseBrussels
• 8. Ikhaphetshu
• 9. Iikherothi
• 10. Ikholifulawa
• 11. Iseleri
• 12. Itshati
• 13. UClementines
• 14. Iikhukhamba
• 15. Ifenitshala
• 16.Iigalikhi
• 17. Isiqhamo seediliya
• 18. Iletisi yomkhenkce
• 19. Jicama
• 20. Kale
• 21. IiLamuni kunye neeLime
• 22. Amakhowa amhlophe
• 23. Itswele
• 24. Iipepile
• 25. Ipapaya
• 26. Iradishes
• 27. Ilettuce yamaRomaine
• 28. Rutabaga
• 29. Ierberberries
• 30. Isipinatshi
• 31. I-ertyisi ye-Peas
• 32. iitumato
• 33. Itheniphu
• 34. Watercress
• 35. Ivatala
• 36. iZucchini
• 37. Iziselo: Ikofu, iti yeHerbal, Amanzi, Amanzi eCarbonated
• 38. IiHerbs kunye neeSpices
• Umgca osezantsi

Iikhalori zinika amandla ekufuneka esebenze emzimbeni wakho ukuze uhlale kwaye uphile.

Ngelixa kungekho bungqina bokuxhasa ukutya okungalunganga kweekhalori Kaninzi iikhalori kunokuba zibonelela, ukutya esele kunama-calories amaninzi kunokunika iikhalori ezimbalwa kunokuba kulindelwe. Kungenxa yokuba umzimba wakho usebenzisa amandla ukubetyisa.

Ukuba uzama ukunciphisa ikhalori yakho iyonke, ukutya ukutya okuneekhalori ezisezantsi, ezinje ngeziqhamo kunye nemifuno, yindlela elula yokufezekisa loo njongo.

Nazi iintlobo ezingama-38 zokutya ezinama-calories angama-zero.

1. Ii-apile

Ii-apile zinesondlo kakhulu kwaye yenye yezona ziqhamo zidumileyo e-United States, ngokwe-USDA yeNkonzo yoPhando lwezoQoqosho (1).

Ikomityi enye (i-125 yeegram) yamacwecwe ama-apile aneekhalori ezingama-57 kwaye iphantse ibe ziigram ezintathu zendlela yokutya (2)

Kuba umzimba wakho kufuneka utshise amandla ekucoleni ii-apile, inani elipheleleyo leekhalori ezibonelelwe sesi siqhamo kusenokwenzeka ukuba zimbalwa kunokuba zixeliwe.

Indlela yoku Peel apile

2. Arugula

IArugula luhlaza, luhlaza ogqabi kunye nepepile.

Isetyenziswa kakhulu kwiisaladi, ityebile ku-vitamin K kwaye ikwaqulathe i-folate, calcium ne potassium.

Ikomityi enesiqingatha (10 iigrem) zearugula ineekhalori ezintathu (3) kuphela.

3. I-Asparagus

I-Asparagus yimifuno yeentyatyambo eza kuluhlaza, emhlophe nemfusa.

Zonke iintlobo ze-asparagus ziphilile, kodwa i-asparagus emfusa inezinto ezibizwa ngokuba zii-anthocyanins ezinokunceda ukuthintela isifo sentliziyo ().

Ikomityi enye (i-134 gram) ye-asparagus ineekhalori ezingama-27 kuphela kwaye ityebile ku-vitamin K kunye ne-folate, ibonelela nge-70% kunye ne-17% ye-DVs, ngokwahlukeneyo (5).

4. Beet

Iibhontshisi ziyingcambu yemifuno enombala obomvu-obomvu okanye omfusa. Olunye lwezona zibonelelo ziphandwe kakhulu ze beet ngamandla abo okunciphisa uxinzelelo lwegazi ().

Beet ziqulathe kuphela iikhalori ezingama-59 ngekomityi nganye (i-136 gram) kunye ne-13% ye-DV ye-potassium (7).

5. Brokholi

I-Brokholi yenye yezona mifuno zinesondlo emhlabeni. Lilungu losapho lwe-cruciferous yemifuno kwaye lunokunceda ukulwa nomhlaza ().

Ikomityi enye (91 iigrem) zebroccoli ineekhalori ezingama-31 kuphela nangaphezulu kwe-100% yexabiso levithamini C elifunwa ngabantu abaninzi ngosuku (9).

6. Umhluzi

Zininzi iintlobo zomhluzi, kubandakanya inkukhu, inyama yenkomo kunye nemifuno. Ingatyiwa yodwa okanye isetyenziswe njengesiseko sesuphu.

Kuxhomekeka kuhlobo lomhluzi, ikomityi enye-okanye malunga ne-240 ml-ihlala ine-7-12 yeekhalori (10, 11, 12).

7. Amahlumelo aseBrussels

Amahlumela aseBrussels yimifuno enesondlo kakhulu. Zifana nekhaphetshu encinci kwaye zinokutyiwa ziluhlaza okanye ziphekiwe.

Uphando lubonisa ukuba ukutya amahlumelo aseBrussels kunokukhusela kumonakalo we-DNA ngenxa yomxholo ophezulu we-vitamin C ().

Ezi ndawo zombane zamandla esondlo zineeekhalori ezingama-38 ngekomityi nganye (88 gram) (14).

8. Ikhaphetshu

Ikhaphetshu yimifuno enamagqabi aluhlaza okanye amsobo. Yinto eqhelekileyo kwiisaladi nakwiisaladi. Iklabishi ebilisiweyo yaziwa ngokuba yi-sauerkraut.

Iphantsi kakhulu kwiikhalori kwaye iqulethe kuphela iikhalori ezingama-22 ngekomityi (i-89 gram) (15).

9. Iikherothi

Iinqathi ziyimifuno ethandwa kakhulu. Zihlala zibhityile ziorenji, kodwa zisenokuba bomvu, tyheli, mfusa okanye mhlophe.

Uninzi lwabantu lunxulumana nokubona kakuhle kunye nokutya iminqathe kuba zityebile kwi-beta-carotene, enokuguqulwa ibe yivithamin A. Ukufumana ivithamin A eyaneleyo kuyafuneka kumbono ofanelekileyo.

Ikomityi enye ekhonza (i-128 gram) yeminqathe ineekhalori ezingama-53 kunye nangaphezulu kwe-400% ye-DV ye-vitamin A (16).

10. Ikholifulawa

Ikholifulawa ibonakala njengentloko emhlophe ngaphakathi kwamagqabi aluhlaza. Iindidi ezimbalwa eziqhelekileyo zineentloko ezimfusa, orenji kunye namthubi.

Kwiminyaka yakutshanje, icauliflower iye yaziwa kakhulu njengendawo yemifuno ephezulu okanye iinkozo.

Ikomityi enye (100 grams) yekholifulawa ineekhalori ezingama-25 kunye neegram ezintlanu kuphela zecarbs (17).

11. Iseleri

Isilimo esidliwayo esinamagatsha anamanzi yenye yezona zinto zaziwayo, ukutya okunekhalori ezisezantsi.

Iziqu zayo ezide, eziluhlaza ziqulathe ifayibha engenakunyibilika enokuhamba ingagungqi emzimbeni wakho, yiyo loo nto inganikeli calories.

Iseleri ikwanomxholo wamanzi aphezulu, iyenza ukuba ibe ziikhalori ngokwemvelo. Kukho iikhalori ezili-18 kuphela kwindebe enye (110 grams) yeselery ecoliweyo (18).

12. Itshati

I-Chard luhlaza oluhlaza ovela kwiindidi ezahlukeneyo. Iphezulu kakhulu ku-vitamin K, isondlo esisinceda ekunqandeni igazi ngokufanelekileyo.

Ikomityi enye (i-36 gram) ye-chard ineekhalori ezi-7 kuphela kwaye iqulethe i-374% ye-DV ye-vitamin K (19).

13. UClementines

UClementines ufana neeorenji ezincinci. Zizidlo eziqhelekileyo e-United States kwaye ziyaziwa ngokuqulatha ivithamin C ephezulu.

Isiqhamo esinye (i-74 gram) sipakisha i-60% ye-DV ye-vitamin C kunye neekhalori ezingama-35 kuphela (20).

14. Iikhukhamba

Iikhukhamba yimifuno ehlaziyayo efumaneka kwiisaladi. Zikwasetyenziselwa ukunambitha amanzi kunye neziqhamo kunye nemifuno.

Kuba iikomkomere ubukhulu becala zingamanzi, zisezantsi kakhulu kwiikhalori- ikomityi enye (iigram ezingama-52) ine-8 (21) kuphela.

15. Ifenitshala

I-Fennel yimifuno enobulunga obunencasa yelicorice etyhafileyo. Imbewu yefennel eyomileyo isetyenziselwa ukongeza incasa ye-anise kwiitya.

I-Fennel inokuyonwabela iluhlaza, eyosiweyo okanye eboshwe. Kukho iikhalori ezingama-27 kwikomityi enye (87 gram) yefennel eluhlaza (22).

16.Iigalikhi

Igalikhi inevumba elimnandi kunye nencasa kwaye isetyenziswa ngokubanzi ekuphekeni ukongeza incasa kwizitya.

Igalikhi isetyenziswe kangangeenkulungwane njengeyeza kunyango lwezifo ezahlukeneyo. Uphando lubonisa ukuba lunokunciphisa uxinzelelo lwegazi kwaye lilwe nosulelo okanye nomhlaza (23).

I-clove enye (3 gram) yegalikhi ineekhalori ezi-5 kuphela (24).

17. Isiqhamo seediliya

Iidiliya zeziqhamo zezona ziqhamo zinencasa kwaye zinesondlo. Banokonwabela ngokwabo okanye ngaphezulu kweyogathi, isaladi okanye kwintlanzi.

Ezinye iikhompawundi kwiidiliya zingahlisa amanqanaba e-cholesterol kunye nokunyusa imetabolism (25).

Kukho iikhalori ezingama-52 kwisiqingatha se-grapefruit (123 gram) (26).

18. Iletisi yomkhenkce

Ilettuce ye-Iceberg yaziwa ngokuba nomxholo wamanzi aphezulu. Ngokuqhelekileyo isetyenziswa kwiisaladi nangaphezulu kweeburger okanye iisendwitshi.

Nangona uninzi lwabantu lucinga ukuba alunasondlo njengezinye iletesi, ilettuce yomkhenkce ityebile ku-vitamin K, ivithamin A kunye ne-folate.

Ikomityi enye (72 gram) yelettuce enomkhenkce ineekhalori ezili-10 kuphela (27).

19. Jicama

IJicama sisityalo semifuno esifana neetapile ezimhlophe. Le mifuno idla ngokutyiwa iluhlaza kwaye inombhalo ofana ne-apile ecekeceke.

Ikomityi enye (i-120 gram) ye-jicama ine-40% ye-DV ye-vitamin C kunye neekhalori ezingama-46 kuphela (28).

20. Kale

I-Kale luhlaza olunamagqabi oluye lwafumana ukuthandwa kwiminyaka yakutshanje ngezibonelelo zalo ezinomtsalane zesondlo.

Unokufumana i-kale kwiisaladi, i-smoothies kunye nezitya zemifuno.

I-Kale yenye yezona ndawo zityebileyo zevithamin K emhlabeni. Ikomityi enye (67 gram) iphantse iphindwe kasixhenxe isixa sevithamin K efunwa ngumntu ophakathi ngosuku kunye neekhalori ezingama-34 kuphela (29).

21. IiLamuni kunye neeLime

Ijusi kunye ne-zest yeelamuni kunye neekalika zisetyenziselwa kakhulu ukunambitha amanzi, iilokhwe, iisaladi kunye neziselo ezinxilisayo.

I-Citrus yenza okungaphezulu nje kokongeza incasa. Uphando lubonisa ukuba incindi yelamuni inezinto ezinokusebenza njenge-antioxidants ukulwa nokukhusela izifo emzimbeni wakho (30).

I-ounce enye yolwelo (i-30 g) yelamuni okanye yejusi yelamuni ineekhalori ezi-8 kuphela (31, 32).

22. Amakhowa amhlophe

Amakhowa luhlobo lwefungus kunye nokufana okufana nesiponji. Abalimi bemifuno kunye nemifuno ngamanye amaxesha bayazisebenzisa endaweni yenyama.

Amakhowa aneezakha mzimba ezibalulekileyo kwaye aneekhalori ezili-15 ngekomityi (70 grams) (34).

23. Itswele

Itswele yimifuno ethandwa kakhulu. Iindidi zamatswele zibandakanya bomvu, mhlophe, tyheli, kunye netswele yasentwasahlobo okanye amaqokobhe.

Nangona incasa yahlukile ngokuxhomekeka kuhlobo, zonke i-anyanisi zineekhalori ezimbalwa kakhulu - itswele elinye eliphakathi (iigramu ezili-110) linamalunga nama-44 (35).

24. Iipepile

Ipepper iza ngemibala emininzi, iimilo kunye nobukhulu. Iindidi ezidumileyo zibandakanya ipepile yentsimbi kunye neejalapeno.

Uphando lubonisa ukuba iipilisi zentsimbi ziphezulu kakhulu kwii-antioxidants kwaye zinokukhusela umzimba kwiziphumo eziyingozi ze-oxidation (36).

Kukho iikhalori ezingama-46 kwikomityi enye (i-149 gram) yeepilisi ezibomvu ezibomvu (37).

25. Ipapaya

IPapaya sisiqhamo esi-orenji kunye nembewu emnyama efana ne-melon kwaye ikhula kakhulu kwimimandla yetropiki.

Iphezulu kakhulu kwi-vitamin A kunye nomthombo olungileyo we-potassium. Ikomityi enye (140 gram) yepapaya ineekhalori ezingama-55 (38) kuphela.

26. Iradishes

Iiradishes ziingcambu zemifuno enezinto ezilumayo.

Ngokuqhelekileyo zibonwa kwiivenkile ezinjenge-mnyama-pinki okanye obomvu kodwa zingakhula kwimibala eyahlukeneyo.

Iiradishes zinezakha mzimba ezininzi eziluncedo kunye neekhalori ezili-19 kuphela ngekomityi (116 gram) (39).

27. Ilettuce yamaRomaine

Ilettuce yaseRomany yimifuno enamagqabi ethandwa kakhulu esetyenziswa kwiisaladi nakwiisendwitshi.

Umxholo wekhalori weRoma uphantsi kakhulu kuba uphezulu emanzini kwaye ucebile kwifayibha. Igqabi elinye (iigram ezi-6) zelethini yamaRoma inekhalori enye (40).

28. Rutabaga

IRutabaga yingcambu yemifuno ekwabizwa ngokuba yi swede.

Inencasa efanayo neetheniphu kwaye yinto eyaziwayo endaweni yeetapile kwiiresiphi ukunciphisa inani lee carbs.

Ikomityi enye (i-140 gram) ye-rutabaga ineekhalori ezingama-50 kunye neigram ezili-11 kuphela zeecarbohydrate (41).

29. Ierberberries

Ierberberries sisiqhamo esithandwa kakhulu. Ziqheleke kakhulu kwaye zibonakala kwizitya zasekuseni, iimpahla ezibhakiweyo kunye neesaladi.

Izifundo zibonisa ukuba ukutya amaqunube kunokukunceda ukukhusela kwizifo ezinganyangekiyo, ezinjengomhlaza kunye nesifo sentliziyo ().

Kukho iikhalori ezingaphantsi kwama-50 kwindebe enye (152 gram) yeerberberries (43).

30. Isipinatshi

Isipinatshi lolunye uhlaza olunamagqabi olulayishwe iivithamini kunye neeminerals kwaye zineekhalori eziphantsi kakhulu.

Iphezulu ku-vitamin K, i-vitamin A kunye ne-folate kwaye ine-protein engaphezulu kweminye imifuno enamagqabi.

Ikomityi enye (30 grams) yokukhonza ispinatshi ineekhalori ezisixhenxe kuphela (44).

31. I-ertyisi ye-Peas

I-erty snap peas ziintlobo ngeentlobo zeepayi. Iipods zazo zityiwa ngokupheleleyo kwaye zinencasa emnandi.

Zidla ngokutyiwa ziluhlaza zodwa okanye ngokudipha, kodwa zisenokongezwa kwizitya zemifuno kunye nesaladi.

I-peas ze-Snap zinesondlo kakhulu kwaye ziqulathe phantse i-100% ye-DV yevithamini C yeekhalori ezingama-41 kwikomityi enye (98 gram) (45).

32. iitumato

Iitumato yenye yezona mifuno zidumileyo ehlabathini. Zingakhonzwa ziluhlaza, ziphekwe okanye zigalelwe isosi yetumato.

Banesondlo kakhulu kwaye baqulathe into eluncedo ebizwa ngokuba yi-lycopene. Uphando lubonakalisile ukuba i-lycopene inokukhusela kumhlaza, ukudumba kunye nesifo sentliziyo ().

Ikomityi enye (149 gram) yeetamati zetsheri ineekhalori ezingama-27 (47).

33. Itheniphu

Iitheniphu ziziingcambu ezimhlophe zemifuno kunye nenyama ekrakra kancinci. Zihlala zongezwa kwiisuphu kunye neesityu.

Iitheniphu zinezakha-mzimba ezininzi eziluncedo kunye neekhalori ezingama-37 ngekomityi nganye (130 iigrem) (48).

34. Watercress

I-Watercress yimifuno enamagqabi ekhula emanzini abalekayo. Ngokuqhelekileyo isetyenziswa kwiisaladi nakwiisanti zeseti.

Nangona i-watercress ingathandwa njengolunye uhlaza, isesondlo.

Ikomityi enye (34 iigrem) yale mifuno inika i-106% ye-DV kwi-vitamin K, i-24% ye-DV ye-vitamin C kunye ne-22% ye-DV ye-vitamin A-nayo yonke i-calories ezi-4 (49).

35. Ivatala

Njengoko igama layo lisitsho, ivatala sisiqhamo esihambisa amanzi kakhulu. Iyakuthanda ukutya okumnandi yodwa okanye idityaniswe ne-mint kunye ne-feta.

Ivatala iqulethe phantse zonke izondlo-mzimba kunye nomthamo ophezulu wevithamini C. Kukho iikhalori ezingama-46 kwikomityi enye (152 gram) yevatala yedayisi (50).

36. iZucchini

I-Zucchini luhlobo oluhlaza lwesikwashi sasehlotyeni. Unomdla ococekileyo owenza ukuba udibaniso oluxubileyo kwiiresiphi.

Kwiminyaka yakutshanje, ukuvuthwa kwe-zucchini kwi "zoodles" endaweni ye-carb noodles ephezulu kuye kwathandwa kakhulu.

I-Zucchini nayo iphantsi kakhulu kwiikhalori, ine-18 kuphela ngekomityi (124 gram) (51).

37. Iziselo: Ikofu, iti yeHerbal, Amanzi, Amanzi eCarbonated

Ezinye iziselo zisezantsi kakhulu kwiikhalori, ngakumbi xa ungongezi nto kuzo.

Amanzi angenanto ayinazikhalori. Uninzi lwee-herbal teas kunye namanzi e-carbonated ane-zero kwiikhalori ezimbalwa, ngelixa ikofu emnyama ineekhalori ezi-2 ngekomityi nganye (237 gram) (52).

Ukukhetha ezi ziselo kwiziselo ezineswekile eyongeziweyo, ukhilimu okanye ijusi kunokukunceda ukunciphisa ukutya kwakho ikhalori.

38. IiHerbs kunye neeSpices

Iherbs kunye neziqholo zisetyenziselwa ukongeza incasa kukutya kwaye ziphantsi kakhulu kwiikhalori.

Imifuno eqhelekileyo etyiwa intsha okanye yomisiwe iquka iparsley, ibasil, iminti, ioregano kunye necilantro. Ezinye iziqholo ezaziwayo yicinnamon, ipaprika, ikumin kunye nekhari.

Uninzi lweeherbs kunye nezinongo zineekhalori ezingaphantsi kwesihlanu ngecephe (53).

Umgca osezantsi

Kukho ukutya okuninzi okumnandi okuneekhalori ezincinci.

Uninzi lwazo ziziqhamo kunye nemifuno ekwanazo nezakhamzimba eziluncedo kwimpilo yakho.

Ukutya iintlobo ezahlukeneyo zokutya kuya kukubonelela ngezininzi zezondlo ngexabiso elincinci leekhalori.