Zipatso ndizophika zakumwa zachilengedwe zokhala ndi mavitamini, fiber ndi michere ina yomwe imathandizira zakudya zathanzi labwino. M'malo mwake, kugwiritsa ntchito zipatso kumalumikizidwa ndi kuchepa kwa thupi komanso chiopsezo chochepa cha matenda ashuga, kuthamanga kwa magazi, khansa ndi matenda amtima. Nazi zipatso 11 zabwino kwambiri zochepetsa kuwonda:
Chipatso champhesa
Mphesa ndi mtanda pakati pa pomlo ndi lalanje ndipo nthawi zambiri zimagwirizanitsidwa ndi zakudya ndi kunenepa. Theka la mphesa lili ndi zopatsa mphamvu 39 zokha, koma zimapereka 65% ya mavitamini a tsiku lililonse (RSNP) mavitamini C. Mitundu yofiira imaperekanso mavitamini A. Komanso, zomwe zimapangitsa kuti Imachedwetsa shuga m'magazi Zakudya zochepa za anyamata zimathandizira kuchepa ndikukonza, ngakhale umboni ndi wochepa. Pakufufuza ndi kutenga nawo gawo kwa anthu 85 omwe ali ndi kunenepa kwambiri, kugwiritsidwa ntchito kwa madzi a mphesa kapena madzi a mphesa musanadye ma calorie, kuchepa kwa thupi ndi 7.1%. Kuphatikiza apo, kuwunika kwaposachedwa kunawonetsa kuti kumwa kwa mphesa kumachepetsa mafuta, kuzungulira kwa chiuno ndi kuthamanga kwa magazi poyerekeza ndi magulu owongolera. Ngakhale kuti mphesa zimatha kukhala zokha, ndizowonjezera zabwino kwambiri pa saladi ndi mbale zina.
Maapulo
Maapulo ndi zopatsa mphamvu zochepa ndipo zimakhala ndi fiber yayikulu: 116 calories ndi 5.4 magalamu a firimu pa zipatso zazikulu (223). Zinapezekanso kuti zimathandizira kuchepetsa kuperewera. Mu kafukufuku wina, azimayi adapereka maapulo atatu, mapeyala atatu kapena ma cookie atatu a oatmeal ndi kalonga imodzi yomweyo patsiku kwa masabata 10. Gulu lomwe maapulo omwe amadya maapulo otayika 0.91 kg, ndi gulu la mapeyala - 0.84 makilogalamu, pomwe kulemera kwa gulu la oats sikunasinthe. Popeza zipatso zochepa kwambiri, monga maapulo, kulozera, mudzadya zochepa kuposa zina masana. Kafukufuku akuwonetsa kuti maapulo ndi abwino kudya kwathunthu, osati mu madzi kuti muchepetse njala ndi kuwongolera chidwi. Komabe, kafukufuku awiri amamanga madzi a Apple ndi kuchepa kwa mafuta m'thupi poyerekeza ndi chakumwa choletsa ndi kalori yemweyo. Chipatso cha apulosi chopangidwa kuchokera kumodzi mwa zipatso zachilengedwe chimalumikizidwanso ndi kuchepa kwa cholesterol. Maapulo amatha kudyedwa onse awiri owiritsa. Yesani kuwonjezera pa phanga lotentha komanso logati, mphodza ndi saladi kapena kuphika nokha.
Kudya zipatso kumatha kuthandizira kuchepetsa kuchuluka kwa cholesterol, chepetsani kuthamanga kwa magazi ndikuchepetsa kutupa
Chithunzi: Unclala.com.
Yagoda
Zipatso - gwero la michere yotsika kwambiri. Mwachitsanzo, ½ chikho (magalamu 74) a mabulosi a Blueberries amakhala ndi ma calories 42 okha, koma a Rinnp Vitamini C ndi 18%) Stwine Matenda a chakudya, komanso 150% ya rsnp vitamini C ndi pafupifupi 30% manganese. Zinawonetsedwanso kuti zipatso zakhuta. Kafukufuku wina wocheperako adawonetsa kuti anthu omwe adapatsidwa chakudya cha mabulosi 65, ndikulandila zakudya kunadya zochepa kuposa zomwe adapatsa maswiti ofanana. Kuphatikiza apo, kugwiritsa ntchito zipatso kungathandize kuchepetsa kuchuluka kwa cholesterol, kuchepetsa kuthamanga kwa magazi ndikuchepetsa kutupa, komwe kumathandiza kwambiri anthu onenepa kwambiri. Zipatso zonsezi komanso zoundana zimatha kuwonjezeredwa kuti muchepetse kadzutsa, kusakaniza ndi mafuta athanzi, kusakaniza ndi kuphika kapena kuponya mu saladi.
Zipatso za mafupa
Fupa, limadziwikanso kuti nkhuni, ndi gulu la zipatso ndi zipatso ndi mawonekedwe kapena fupa kapena fupa mkati. Amaphatikizapo mapichesi, zifanizo, ma plums, yamatcheri ndi ma apricots. Zipatso za mafupa zimakhala ndi gi yotsika, kalori-dolorie yotsika komanso zolemera mu michere, monga c ndi mavitamini, omwe amawapangitsa kuti anthu athetse thupi. Mwachitsanzo, sing'anga imodzi (150 magalamu) ali ndi zopatsa mphamvu 58, chikho 1 (130 magalamu) a mapelati a 87) kapena magalamu anayi) amakhala ndi zopatsa mphamvu 60 zokha. Poyerekeza ndi zokhwasula zodyera, monga tchipisi kapena ma cookie, zipatso za mafupa zimadzaza kwambiri. Zipatso zamafupa zimatha kukhala zatsopano, pogaya saladi wa zipatso, sakanizani ndi zomata zachuma kapena ngakhale mwachangu pa grall kapena onjezerani mbale zonunkhira, monga mphodza. Zipatso za mafupa, monga mapichesi, timagulu tokhanuka ndi ma plums, ndizosangalatsa kwambiri za calorie nyengo. Ndi njira yabwino ku tchipisi, chiwindi kapena chakudya china chopanda thanzi.
Machirayuy
Machuy, omwe amachokera ku South America, amakula pa mpesa wokongola. Ali ndi kutumphuka kwakunja - utoto wofiirira kapena wachikaso - wokhala ndi chakudya cha mbewu mkati. Chipatso chimodzi (18 magalamu) chimangokhala ndi zopatsa mphamvu 17 zokha ndi kanjezo wa fiber, vitamini C, vitamini A, chitsulo ndi potaziyamu. Kwa mwana wosabadwayo wotere, imakhala ndi ulusi wokwanira wazakudya. M'malo mwake, asanu aiwo amapereka 42% ya RSNP kwa zopatsa mphamvu zosakwana 100. Chimba chimachepetsa chimbudzi, chimathandizanso nthawi yayitali ndikuwongolera chisangalalo. Kuphatikiza apo, mbewu za m'magazi ili ndi picantanne - chinthu chomwe chimachepetsa kuthamanga kwa magazi ndikusintha mwanzeru za insulin m'magulu onenepa kwambiri. Pochepetsa thupi, ndibwino kugwiritsa ntchito marakuyu lonse. Itha kugwiritsidwa ntchito payokha, kugwiritsa ntchito ngati kudzazidwa kapena kudzazidwa kwa zakudya kapena zowonjezera zakumwa.
Rhubarb
M'malo mwake, RHbabarb ndi masamba, koma ku Europe ndi North America nthawi zambiri amakonzedwa ngati chipatso. Ngakhale pali ma calories 11 a tsinde momwemo, ikadalipo pafupifupi 1% ya mavitamini K. Vitamini K. Kuphatikiza apo, chiberekero cha rhubarb chitha kuthandizira kuchepetsa kuchuluka kwa cholesterol, komwe ndi Vuto lodziwika kwa anthu omwe akuvutika ndi kulemera kwawo. Pakuwerenga ndi kutenga nawo gawo kwa anthu 83 omwe ali ndi matenda a atherosulinosis - matenda a marrial - mwa iwo omwe adalandira 50 mg youma patatha miyezi isanu ndi umodzi, padachepa kwambiri pakusintha kwa mitsempha yamagazi. Zowonjezera za mphira zimatha kupachikidwa ndikupatsidwa ndi phala. Ngakhale zitha kugwiritsidwa ntchito m'njira zosiyanasiyana, kuphatikiza mu zakudya, pamene kufooka, ndibwino kutsatira mbale ya rhubarb yokhala ndi shuga wotsika.
kiwi
Kiwi ndi zipatso zazing'ono zofiirira zokhala ndi zamkati zobiriwira kapena zachikasu komanso mbewu zazing'ono zakuda. Wopatsa thanzi kwambiri, Kiwi ndi gwero labwino kwambiri la vitamini C, vitamini E, folic acid ndi fiberi, komanso ali ndi phindu lalikulu. Mu kafukufuku wina, anthu 41 omwe ali ndi preddiabet amadya golide awiri agolide patsiku kwa milungu 12. Iwo anali ndi vitamini c, kuchepa kwa kuthamanga kwa magazi komanso kuchepa kwa m'chiuno. Kafukufuku wowonjezerawa adazindikira kuti Kiwi amatha kuthandiza kuwongolera milingo yamagazi, kuwonjezera kuchuluka kwa zolesterol ndikukhala ndi thanzi labwinobwino kutaya. Kiwi ndi Gi lotsika, motero, ngakhale ali ndi shuga, amasulidwa pang'onopang'ono, omwe amabweretsa kulumpha kwa shuga wamagazi. Kuphatikiza apo, Kiwi ali ndi vuto la chakudya. Zipatso zazing'ono zoyera zoyera (69 magalamu) zimakhala ndi magalamu oposa 2 a fiber, pomwe khungu lokha limapereka 1 grark gr. Zatsimikiziridwa kuti chakudya chokhala ndi fiber kuchokera ku zipatso ndi ndiwo zamasamba zimathandizira kuchepa, kuwonjezeka kwathunthu komanso thanzi labwino. Kiwa ndi zofewa, wokoma komanso wokoma, ngati ndi waiwisi, wosenda kapena wopanda pake. Itha kufinyedwanso mu msuzi, kugwiritsa ntchito saladi, kuwonjezera pamtunda wammawa kapena kugwiritsidwa ntchito kuphika.
Kiwi ndi Gi lotsika, motero, ngakhale ali ndi shuga, amasulidwa pang'onopang'ono, omwe amabweretsa kulumpha pang'ono kwa shuga wamagazi
Chithunzi: Unclala.com.
Vwende
Dzikolo la calorie wotsika ndipo lili ndi madzi ambiri, omwe amapangitsa kuti ikhale yothandiza kwambiri kuperewera. 1 chikho 1 cha 150-160 magalamu) vlonon ali ndi calorie yocheperako 46-61. Ngakhale mavwende ndi zopatsa mphamvu zochepa, ali ndi zolemera kwambiri, potaziyamu ndi antiotankimi, monga Vitamini C, Beta-carotene ndi Nsarotene. Kuphatikiza apo, kugwiritsa ntchito zipatso zamadzimadzi kwambiri kungakuthandizeni kuchepetsa thupi. Mpakiyo ukhoza kudyedwa mwatsopano, kapena mipira kapena mipira kuti mutsitsimutse saladi wa zipatso. Komanso ndizosavuta kusakaniza ndi mitengo ya zipatso kapena yozizira mu ayisikilimu.
Malalanje
Monga malalanje onse, malalanje angapo amakhala ndi ma calorine ochepa, koma amakhala ndi vifin c ndi fiber. Amakhalanso okhutiritsa kwambiri. M'malo mwake, malalanje amadzazidwanso kasanu ndi kanayi kuposa chithokomiro, ndipo kawiri konse monga maesli. Ngakhale anthu ambiri amagwiritsa ntchito mandimu a lalanje m'malo mwa mitengo ya lalanje, kafukufuku wasonyeza kuti zipatso zonse, osati timadziting'ono, osati kungochepetsa kumverera kwa njala ndi calorie, komanso kumawonjezera kumverera kwa kusasamala. Chifukwa chake, ngati mukuyesetsa kuchepetsa thupi, ndibwino kudya malalanje kuposa madzi a lalanje. Zipatso zimatha kudya mosiyana kapena kuwonjezera pa saladi yomwe mumakonda kapena yotsekemera.
Balantha
Kuyesa kuchepa thupi, anthu ena amapewera nthochi chifukwa cha kuchuluka kwa shuga ndi zopatsa mphamvu. Ngakhale zigawenga zambiri kuposa zipatso zina zambiri, zimakhalanso zolemera ndi michere, amapereka potaziyamu, finean Kulemera kwake, makamaka kwa anthu omwe ali ndi matenda ashuga. Kuphatikiza apo, kafukufuku wina adawonetsa kuti tsiku lililonse amagwiritsa ntchito tsiku lililonse amachepetsa milingo yamagazi ndi cholesterol mwa anthu omwe ali ndi cholesterol yayikulu. Wokwera kwambiri, wolemera mu michere komanso zinthu zopanda pake, monga nthochi, ndizofunikira kuti muchepetse thupi lililonse lathanzi. Bananas itha kugwiritsidwa ntchito okha ngati ma railw okhazikika pa kupita kapena kuwonjezera paiwisi kapena yophika ku mbale zosiyanasiyana.
Peyala
Avocado ndi zipatso zazikulu zonenepa, zowoneka bwino kwambiri zomera nyengo yotentha. Hafu ya mavocado (100 magalamu) ili ndi zopatsa mphamvu 160, zomwe zimapangitsa kukhala imodzi ya zipatso zopatsa mphamvu kwambiri. Ndalama zomwezo zimapereka 25% ya RSNP Vitamini k ndi 20% ya folic acid. Ngakhale zili zofunikira kwambiri komanso zonenepa, avocado imatha kuyambitsa kuchepa. Mu kafukufuku wina, anthu 61 omwe anali onenepa kwambiri pazakudya zomwe zili ndi magalamu 200, kapena 30 magalamu a mafuta ena (margarine ndi mafuta). Magulu onsewa adawonongeka kwambiri, zomwe zikuwonetsa kuti avocado ndi chisankho choyenera kwa iwo omwe akufuna kuchepa thupi. Kafukufuku wina wasonyeza kuti kugwiritsa ntchito mavocado kumatha kuwonjezera lingaliro la kusasamala, sinthani chakudya ndikuwonjezera cholesterol. Kuphatikiza apo, kafukufuku wamkulu wa mitundu yaku America aku America adawonetsa kuti anthu omwe atulutsa avocado, ali ndi lamulo lazathanzi, amakhala ndi vuto laling'ono la mankhwala ocheperako kuposa anthu omwe sanadye. Avocado ikhoza kugwiritsidwa ntchito m'malo mwa mafuta kapena margarine mu mkate ndi zoweta. Muthanso kuwonjezera iwo ku saladi, malo osalala kapena masuzi.