Zvibereko zvemuchina zvekudya zvakasikwa mupfumi muVitamins, fiber nezvimwe zvinovaka muviri zvinotsigira hutano hutano. Muchokwadi, kushandiswa kwemichero kunosanganiswa nekuderera kwehuremu hwemuviri uye kuderera njodzi yechirwere cheshuga, yakakwira ropa rekumanikidza, chirwere chekenza. Heano gumi nemichero michero yehuremu kurasikirwa:
Grapefruit
Grapefruit iri muchinjiro pakati pe pomelo uye orenji uye inowanzobatanidzwa nekudya uye uremu. Hafu yemazambiringa ane mapango 39 chete, asi anopa 65% yezuva rezuva rezuva nezuva Iyo inodzika shuga muropa kuyerera Low Guy Diet inogona kubatsira kurema uremu uye kuchengetedza, kunyangwe humbowo hwapera. Mukudzidza nekutora chikamu kwevanhu 85 nekufutisa, kushandiswa kwemazambiringa kana gomba remazambiringa usati waderera mune calorie patsva, kuderera kwehuremu hwemuviri ne7.1%. Uye zvakare, ongororo ichangobva kuitika yakaratidza kuti kushandiswa kwechibereko kunoderedza mafuta dema, chiuno denderedzwa uye kudzvinyirira kweropa kunoenzaniswa nemapoka ekudzora. Kunyangwe mazambiringa achigona kunge ari pachayo, iri zvakare yekuwedzera kwakanakisa kune saladi uye mamwe marara.
Maapuro
Maapuro akaderera-macalories uye ane huwandu hwakawanda hwefirimi: Izvo zvakawanikwawo kuti vanobatsira pakurasikirwa uremu. Mune kumwe kuongorora, vakadzi vakapa maapuro matatu, mapeya matatu kana matatu oatmeal cookies ane caloriention akafanana pazuva remavhiki gumi. Boka rakapedza maapuro akarasikirwa 0.91 KG, uye boka remapere - 0.84 kg, nepo kurema kweboka reoats risina kuchinja. Sezvo mari-calorie michero, senge maapuro, zvichireva, iwe uchadya zvishoma pane zvimwe zvigadzirwa masikati. Zvidzidzo zvinoratidza kuti maapuro ari nani kudya zvachose, uye kwete mune muto kuderedza nzara uye ekudzivirira nzara. Nekudaro, zvidzidzo zviviri zvinosunga Apple juice nekuderera kwemafuta mumuviri uchienzaniswa neyekudzora kunwa neiyo calorie yakafanana. A apuro polyphenol inobvisa kubva kune imwe yemakomputa echisikigo wemichero zvakare inosanganiswawo nekuderera kwe cholesterol. Maapuro anogona kudyiwa zvese zvakabikwa uye mbishi. Edza Kuwedzera ivo kuti vaise zvinopisa uye kutonhora cereal, yogurt, stew uye saladi kana bika ivo pachako.
Kudya Berries kunogona kubatsira kuderedza cholesterol mazinga, kuderedza kudzvinyirira kweropa uye kuderedza kuzvimba
Mufananidzo: Pasina Kurege.com.
Yagoda
Berries - sosi yezvivakwa-calorie zvinovaka muviri. Semuenzaniso, ½ Cup (74 magiramu) eblueberry ine makumi mana nemashanu calories, asi inopa 12% RSNP vitamin C naMannap vhitamini K. Imwe kapu (152 magiramu) of of of of offes, uye zvakare 150% yeRSNP vitamini C uye vangangoita 30% Manganese. Izvo zvakaratidzwawo kuti majeri anoguta. Chimwe Chidzidzo chidiki chakaratidza kuti vanhu vakapiwa vanhu makumi matanhatu nemashanu-calorie berry snack, nekutambira kwakazotevera kwechikafu vakadya zvishoma pane izvo zvakapa pipi neyekupedzisira macalorie. Uye zvakare, kushandiswa kweBerries kunogona kubatsira kuderedza cholesterol mazinga, kuderedza kudzvanywa kweropa uye kuderedza kuzvimba, izvo zvinogona kunyanya kubatsira vanhu vakanyanya kuwandisa. Ose ari matsva uye akaomeswa madhiri anogona kuwedzerwa kune mapopoma kana yogati yekudya kwekuseni, sanganisa neine hutano smoothie, sanganisa nekukanda kana kukanda muSalad.
Pfupa michero
Pfupa, rinozivikanwawo sehuni, iboka remwaka wemwaka neyechinyadzo uye pfupa kana pfupa mukati. Ivo vanosanganisira mapeese, nectarines, plums, cherries uye maapricots. Mabwe emabwe ane yakaderera gi, yakaderera-calorie uye yakapfuma mune zvinovaka, senge c uye mavitamin Semuenzaniso, imwe yepakati peach Kuenzaniswa neisina hutano svutugadzike, sekuti machipisi kana makuki, michero yemahombekombe ayo akanyanya kuwanda. Mabhomba emombe anogona kunge ari mutsva, achikuya mumichero salads, sanganisa nepfuma pushembudzi kana kuti frry pane grill kana kuwedzera kune midziyo yezvinonhuwira, senge stew. Zvibereko zvepfupa, zvakadai semapepa, nectarines uye plums, dzakaderera-calorie mwaka mwaka snakes. Iwo inzira yakanaka yekuita machipisi, chiropa kana chimwe chikafu chisina hutano.
Maracuy
Marisu, iyo inobva kuSouth America, inokura pamuti wakanaka wekutambisa. Iye ane akaoma ekunze crust - yepepuru kana yero ruvara - nechikafu chinogadzirwa chembeu mukati. Imwe michero (magiramu gumi nemasere) ine makoremi gumi nematanhatu uye inzvimbo yakapfuma yeFiber, vitamin C, vitamini a, simbi ne potasium. Kune yakadaro maracuya fetus fetus, ine michero yakakwana yeutano. Muchokwadi, vashanu vavo vanopa 42% yeRSNP yeisingasviki zana macalorie. Iyo fiber inodzikira pasi yekugaya, inobatsira nguva yakareba kunzwa magetsi uye ekudzivirira kudya. Uye zvakare, mhodzi yemakumbo ane picantanne - chinhu chinoderedza kumanikidzwa kweropa uye chinovandudza insulin kunzwa kwevarume vakanyanya. Zvekurema uremu, zvakanaka kushandisa marakuyu yakazara. Inogona kushandiswa zvakasiyana, kushandisa sekuzadza kana kuzadzwa kweshumba kana kuwedzera kunwa.
Rhubarb
Muchokwadi, Rhubarb ndiye miriwo, asi muEurope uye North America inowanzogadzirirwa sechero chibereko. Kunyangwe paine chete macalories chete ega mukati maro, iyo ichinenge iri kanenge 1 gramu yeiyo vhitamini K. Mukuwedzera kweRhubarb inogona kubatsira kuderedza iyo yakakwira chikamu che cholesterol, iyo iri Dambudziko rakajairika kune vanhu vari kunetseka nehuremu hwavo. Muchidzidzo nekutora chikamu kwevanhu makumi masere nemasere vaAtherosilosis - mune avo vakagamuchira 50 mg yekuomeswa kwemuviri kwemwedzi mitanhatu, pakanga paine kuderera kwakakura mu cholesterol uye kuvandudza basa remidziyo yeropa. Rubber stems inogona kuturikwa uye yakashumirwa ne porridge. Kunyangwe inogona kushandiswa munzira dzakasiyana, kusanganisira mumawoko, kana kushaya simba, zvakanaka kuomerera kune rhubarb mundiro ine shuga yakaderera.
Kiwi
Kiwi zvidiki zvibereko zvebhuruu zvine green green kana yero pulp uye mhodzi diki dema. Anotemesa, Kiwi ndiyo yakanakisa sosi yeVitamin C, vitamini e, folic acid uye fiber, uye zvakare vane hutano hwakakosha hutano. Mune kumwe kuongorora, vanhu makumi matanhatu nevane vanhu vanofungidzira vanodya maviri eGoridhe kiwi pazuva kwemavhiki gumi nemaviri. Vaive nedanho repamusoro re vitamin C, kuderera kweropa uye kuderera kwechiuno neCirdent kuti Kiwi inogona kubatsira kudzora huwandu hwemagetsi, chengetedza hutano hwemukati - zvese zvakanakira uremu kurasikirwa. Kiwi ndiro rakaderera hi, saka, kunyangwe dzine shuga, hunononoka zvishoma, hunotungamira kusvetuka shuga yeropa. Mukuwedzera, kiwi yakapfuma muzvikafu zvechikafu. Imwe diki diki yakacheneswa michero (69 magiramu) ine zvinopfuura magiramu maviri emuti, nepo ganda chete rinopa 1 yekuwedzera cell Izvo zvinoratidzwa kuti kudya kwemukati memigwagwa yakakwirira kubva pamichero nemiriwo zvinopa kurema uremu, kuwedzera kwekuzara uye kwakavandudzwa hutano hwekutambisa. Kiwi yakapfava, inotapira uye inonaka, kana ikasviba, yakatsvuka kana isina kuchena. Inogona zvakare kuiswa mumuto, shandisa mune saladi, wedzera kumangwanani marara kana kushandiswa mukubheka.
Kiwi ndiro rakaderera hi, saka, kunyangwe dzine shuga, hunosunungurwa zvishoma, hunotungamira kusvetuka kushoma kweshuga yeropa
Mufananidzo: Pasina Kurege.com.
Melon
Low-calorie melon uye ine huwandu hukuru hwemvura, iyo inoita kuti ive inoshanda zvakanyanya kuti uremu. Kapu imwe chete (150-160 magiramu) melon ine mwero 46-61 calorie. Kunyangwe melons uye akaderera-macalories, vakapfuma mu fiber, potassium neAntioxidants, yakadai seVitamin C, Beta-Caro-Carotein neLypenhene. Uye zvakare, kushandiswa kwemichero yemvura yakakwira kunogona kukubatsira kuderedza uremu. MELON inogona kudyiwa matsva, akachekwa makerubhi kana mabhora ekumutsidzira muchero saladhi. Ivo zvakare vari nyore kusanganisa nemichero yemichero kana kusununguka mumichero ice cream.
Maorenji
Kufanana neese maCitrus, maorenji ane mashoma macalorie, asi ane akawanda vhitamini c uye fiber. Ivo zvakare vanogutsa kwazvo. Muchokwadi, maorenji akakora kane kuzadza kupfuura krisissant, uye zvakapetwa kaviri kunge munyoro bara. Kunyangwe vanhu vazhinji vashandise muto weorenji panzvimbo yematanda eorenji, zvidzidzo zvakaratidza kuti kushandiswa kwemichero yese, uye kwete michero yemichero, kwete kungoderedza kunzwa kwenzara uye calorie, asi zvakare inowedzera manzwiro emagetsi. Naizvozvo, kana iwe uchiedza kuderedza uremu, zviri nani kudya maorenji pane kumwa orange muto. Michero inogona kudya zvakasiyana kana kuwedzera kune yako yaunofarira saladhi kana dessert.
Bhanana
Kuedza kuderedza uremu, vamwe vanhu vanodzivirira mabhanana nekuda kwezvakakwirira zvemukati shuwa nemakoriori. Kunyangwe mabhanana ari manyori mazhinji kupfuura zvibereko zvakawanda, ivo zvakare vakapfuma nezvinobatsira, kugovera potasamoxidants uye mavitamin, manhamba e-becoms Kurema, kunyanya vanhu vanotambura nechirwere cheshuga. Uyezve, gadziriso imwe yakaratidza kuti kushandiswa kwezuva nezuva kwebhanana kunoderedza ropa nzombe uye cholesterol muvanhu vane huwandu hwepamusoro hwe cholesterol. Yakakwirira-mhando, yakapfuma mune zvinovaka uye zvakaderera-calorie zvigadzirwa, zvakadai semabhanana, zvakakosha kune chero hutano hurongwa hwekurema uremu. Bhanana inogona kushandiswa vega seyakagadzikana snack pane kuenda kana kuwedzera kune mbichana kana kubikwa kune yakasarudzika midziyo yakawanda.
Avocado
Avocado michero yakachena, yakakwira-yakakwira yemari yakakura mumamiriro ekunze anodziya. Hafu avocado (zana magiramu) ine 160 macalories, ayo anoiita imwe yeakanyanya calorie michero. Mari yakafanana inopa 25% yeRSNP vitamini K ne20% yeiyo folic acid. Kunyangwe yakakwira caloric yezvinyorwa uye zvemukati zvemukati, avocado inogona kubatsira kurema uremu. Mune kumwe kuongorora, vanhu mazana matanhatu nemakumi matanhatu nenomwe vaine chekuita nekudya vane chivimbo chine 200 avocado, kana makumi matatu magiramu evamwe mafuta (margarine nemafuta). Mapoka ese ari maviri akarasika zvakanyanya uremu, uyo anoratidza kuti avocado sarudzo ine musoro kune avo vanoda kuderedza uremu. Zvimwe zvidzidzo zvakaratidza kuti avocado kushandiswa kunogona kuwedzera kunzwa kwesimba, kuderedza kushusha uye kuwedzera cholesterol. Mukuwedzera, kudzidza kukuru kwemhando dzekuAmerica dzakaratidza kuti vanhu vanopfura avocado, semutongi, vane njodzi yakaderera ye metabolic syndrome uye uremu diki pane vanhu vasina kuzvidya. Avocado inogona kushandiswa pane mafuta kana maragarine muchingwa uye toast. Iwe unogona zvakare kuvawedzera kuma saladi, masimba kana sosi.