Litholoana ke lijo tsa tlhaho tse ruileng livithamini, fiber le limatlafatsi tse ling tse tšehetsang phepo e nepahetseng. Ebile, tšebeliso ea litholoana e amahanngoa le ho fokotseha ha boima ba 'mele le kotsi e tlase ea lefu la tsoekere, khatello e phahameng ea mali, mofefo le lefu la pelo. Mona ke litholoana tse 11 tsa ho fokotsa boima ba 'mele:
Morara
Moralo ke sefapano pakeng tsa Pomelo le lamunu 'me hangata e amahanngoa le lijo le boima. Half Grapefruit e na le lik'hilojule tse 35 feela, empa e fana ka li-vithamine 4% ea vithamine. Ho feta moo, Grapefruit e na le index ea Glycemic (GI), e bolelang seo e liehisa tsoekere phatleng ea mali Lijo tse tlase tsa Guy Lijo li ka kenya letsoho ho fokotsa boima ba 'mele le ho hlokomela, leha bopaki bo haelloa. Thutong ea batho ba 85 ba 85 le lero la morara kapa lero la morara pele ho ho fokotseha ha libeke tse 12 ka 7,1%. Ntle le moo, tlhahlobo ea morao-rao e bonts'a hore tšebeliso ea morara e fokotsa li-depoces tsa mafura, sethala sa thekeng le khatello ea mali ha li bapisoa le lihlopha tsa taolo. Le ha lebili la morara le ka ba ka boeena, e boetse ke tlatsetso e ntle haholo ho li-salads le lijana tse ling.
Liapole
Liapole ke likhalori tse tlase 'me li na le palo e kholo ea fiber: likhahlori tsa 116 le ligrama tsa fiber ka litholoana tse kholo (ligrama tse 223). E ile ea boela ea fumana hore ba kenya letsoho ho fokotsa boima ba 'mele. Thutong e le 'ngoe, basali ba ile ba ngola liapole tse tharo, lipekere tse tharo kapa li-cookie tse tharo tsa otmeal ka letsatsi la libeke tse 10. Sehlopha se noang liapole e lahlwa 0,91 kg, le sehlopha sa lipere - ka ha boima ba sehlopha ha bo so fetohe. Kaha ho tloha litholoana tse tlase tsa khalori, tse kang liapole, a bua, u tla ja ka tlase ho li-filimi tse ling motšehare. Boithuto bo bonts'a hore liapole li molemo ho ja ka botlalo, eseng lero ho fokotsa tlala le ho laola takatso ea lijo. Leha ho le joalo, lithuto tse peli li tlama lero la apole ka mafura 'meleng ha a bapisoa le seno se tšoanang. Chelete ea apole ea polyphenol e entsoe ho e 'ngoe ea metsoako ea tlhaho ea litholoana le eona e amahanngoa le ho fokotseha ha k'holeterole. Liapole li ka jeoa ka bobeli ba ho belisoa le ho tala. Leka ho ba kenyelletsa lijong tse chesang le tse batang, Yogurt, ba tsubang le salate kapa ba ba rohaka.
Ho ja monokotsoai ho ka thusa ho fokotsa maemo a Cholesterol, fokotsa khatello ea mali le ho fokotsa ho ruruha
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Yagoda
Monokotsoai - mohloli oa limatlafatsi tse tlase tsa khalori. Mohlala, ½ Cram (ligrama tse 74) tsa li-blueberries li na le likhalori tse 42 feela, empa li fana ka li-cutina tse ka tlase ho 50. ea likhoele tsa lijo, le 150% ea vithamine c le vithamine c le hoo e ka bang 30% manganese. E boetse e bontšoa le monokotsoai o khotsofetse. Phuputso e 'ngoe e nyane e bontšitse hore batho ba fuoeng molotho oa kolori ea 65-Calore ba ile ba ja liseka tse ka thata ho feta ba nang le likhalori tse lekanang. Ntle le moo, tšebeliso ea monokotsoai e ka thusa ho fokotsa maemo a Cholesterol, a fokotsa khatello ea mali le ho fokotsa ho ruruha, e ka bang ho ruruha, e ka bang tšoasetsang batho ba nang le boima ba 'mele. Mokhanni ka bobeli le lehloa le lehloa ba ka eketsoa ho li-flakes kapa Yogurt bakeng sa lijo tsa hoseng, kopanya le ea phelisang hantle, kopanya le ho baka kapa ho lahlela le salate.
Tholoana ea Masapo
Bone, hape e tsejoang e le Leholimo, le sehlopha sa litholoana tsa sebali le ponahalo ea nama kapa lesapo kahare. Li na le lipekere, likhechana, plums, li-cherries le apricots. Litholoana tsa masapo li na le gi, khalori e tlase ebile e le limatlafatsi tse kang C le livithamini, tse ba etsang khetho e ntle bakeng sa batho ba lekang ho theola boima ba 'mele. Mohlala, perekisi e le 'ngoe e mahareng (ligrama tse 150) e na le likhalori tse 1, ha li-crams tse 1 tsa li-colors li fana ka likhalori tse 87 (ligrama tse peli) kapa ligrama tse ka bang 140) li na le lik'hilojule tse 60 feela. Ha ho bapisoa le linoko tse se nang bophelo bo botle, tse kang li-chips kapa li-cookie, litholoana, litholoana tsa bone ke limatlafatsi tse khotsofatsang haholoanyane. Litholoana tsa masapo li ka ba ncha, li-grind sa salads, kopanya le porrows tse mpe kapa esita le Fry karileng kapa li eketsoa ke lijana tse kang linoko tse kang screw. Tholoana ea bone, e joalo ka liperekisi, li-nectarines le plums, ke linoko tse tlase tsa mehleng ea selemo. Ke mefuta e meng e ntle ea li-chips, sebete kapa lijo tse ling tse se nang bophelo bo seng kotsi.
Maracy
Maramuy, e tsoang Amerika Boroa, o hola sefateng se setle sa lipalesa. O na le crust e thata ea kantle - mmala o monate kapa o mosehla - ka lijo tse jang peo ka hare. Litholoana tse 'ngoe (li-gram tse 18) li na le likhoele tse ka bang 17 feela' me ke mohloli o mongata oa fiber, vithamine C, Vitamin A, tšepe le potasiamo. Bakeng sa lesela le bonolo joalo, le na le likhoele tse lekaneng tsa phepo e lekaneng. Ebile, ba bahlano ba bona ba fana ka 42% ea Rsnp ea ka tlase ho 100. Fiber e lieha ho chesoa, e nthusa nako e telele ho tsitlella le ho laola takatso ea ho hohela. Ntle le moo, peo ea Makhane e na le pictannenne - ntho e fokotsang khatello ea mali le ho ntlafatsa kutloisiso ea insulin ho banna ba mabenyane. Bakeng sa ho fokotsa boima ba 'mele, ho molemo ho sebelisa Marakuyu ka botlalo. E ka sebelisoa ka thoko, ho sebelisoa e le ho tlatsa kapa ho tlatsa li-dessert kapa ho eketsa ho noa.
Rhubarb
Ebile, rhubarb ke meroho, empa Europe le Amerika Leboea hangata e lokisoa e le tholoana. Le ha ho na le likhalori tse 11 feela bakeng sa li-calol tse 11 tsa li-con, e ntse e na le gram e le 'ngoe le fiber ea vithamine K. Ntle le moo Bothata bo Tloaelehileng ho Batho ba loantšanang le boima ba bona. Thutong ea ho nka karolo ea batho ba 83 e nang le Atherosclerosi - lefu la Arteria - ho ba amohetseng 50 mg ba ho fokotseha ha methapo ea mali le ho ntlafatsa mosebetsi oa methapo ea mali. Lithunya tsa rabara li ka fanyehoa 'me li sebetsoa ka porridge. Le ha e ka sebelisoa ka mekhoa e fapaneng, ho kenyelletsa le lisosa, ha bofokoli, ho molemo ho latela sejana sa RHbarb se nang le tsoekere e tlase.
kiwi
Kiwi ke litholoana tse nyane tse sootho ka makhasi a matala a khanyang kapa a maputsoa a matšo-mano. Kifi e phetseng hantle, Kiwi ke mohloli o motle oa vithamine C, Vitamin Eki a ositi le fiber hape e boetse e na le melemo ea bohlokoa ea bophelo bo botle. Phuputsong e 'ngoe, batho ba 41 ba nang le profete - ho ja khauta e' meli ea khauta ka letsatsi bakeng sa libeke tse 12. Ba ne ba e-na le vithamine C, ba fokotseha ha khatello ea mali le ho fokotseha ho laola tsoekere ea mali, ho eketsa lithuto tsa ho laola tsoekere ea mali - melemo eohle ea boima ba 'mele tahlehelo. Kiwi o le tlase gi, leha li na le tsoekere, e lokollotsoe butle, e lebisa ho tlola tsoekere ea mali. Ntle le moo, Kiwi o na le likhoele tsa lijo. Litholoana tse nyane tse hloekisitsoeng (ligrama tse 69) e na le ligrama tse fetang 2 tsa fiber, ha feela letlalo le fana ka li-clerk tse ling tse eketsehileng GR. E 'nile ea netefalitsoe hore lijo tse nang le li-fiber tsa fiber tsa fiber tsa fiber tsa fiber tsa fiber le meroho li etsa hore ho be le boima ba' mele, keketseho ea phetoletso le ntlafatso ea mmala. Kiwi e bonolo, e monate ebile e monate, haeba e taetse, e peeled kapa e sa rateheng. E ka boela ea teneloa ka lero, e sebelisetsoa ho salads, eketsa mabone a hoseng kapa a sebelisoang ho eang.
Kiwi o le tlase gi, leha li na le tsoekere, e felletsoe butle, e lebisa ho jumps e nyane ea tsoekere
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Lehapu
Khalori ea tlase e nang le metsi a mangata, a nang le metsi a mangata, a etsang hore a be le thuso haholo bakeng sa ho fokotsa boima ba 'mele. Sefuba se le seng feela (150-160 grams) melon e na le khalori e itekanetseng 46-61 khalori. Le hoja ho na le Melons le likhalori tse tlase, li na le fiber ea fiber, li joalo ka li-vithaminia, tse kang vithamini C, e leng Beta-Catene le Ltasiamo. Ntle le moo, tšebeliso ea tholoana ea metsi a phahameng e ka u thusa ho theola boima ba 'mele. Melon e ka jeoa li-cubes tse ncha tse halikiloeng kapa libolo ho hlasimolla salate ea litholoana. Hape ho bonolo ho kopana le li-cocktails tsa litholoana kapa li oela ka ice cream ea litholoana.
Li-oranges
Joaloka Cute eohle, liranges li na le likhalori tse fokolang, empa li na le vithamine C le fiber. Hape lia khotsofatsa. Ebile, li-oranges li tlatsa ka makhetlo a mane ho feta li-croristers, 'me habeli ho feta mueenli bar. Le hoja batho ba bangata ba sebelisa lero la lamunu ho e-na le lipalo tsa lamunu, 'me ha ba na lero la litholoana, empa ba eketsa maikutlo a ho tiea. Ka hona, haeba u leka ho theola 'mele, ho molemo ho ja lero la lamunu. Litholoana li ka ja ka thoko kapa li eketsa sepala-pele kapa sessert.
BANANAS
Ho leka ho theola boima ba 'mele, batho ba bang ba qoba libanana ka lebaka la litaba tse phahameng tsa tsoekere le likhalori. Le hoja banana ba khahlile ho feta litholoana tse ling tse ngata, li boetse li boetse li na le limatlafatsi, li na le li-antium, tsa li-antium li ka thusa ho laola boemo ba insulin le ho atisa Boima, haholo-holo bakeng sa batho ba nang le lefu la tsoekere. Ntle le moo, thuto e 'ngoe e bontšitse hore tšebeliso ea letsatsi le letsatsi ea banana e fokotse meralo ea tsoekere ea mali le cholesterol ho batho ba nang le k'holeterol. Boleng bo phahameng, bo ruile limatlafatsi le lihlahisoa tsa khalori le ka har'a libanana, li bohlokoa molemong oa ho lahleheloa ke boima ba 'mele. Libanana li ka sebelisoa ke li-snack tse bonolo ho ea ho ea kapa ho eketsa ho taka kapa ho phehiloe ho lijana tse ngata.
Avocado
Avocado ke metsi a mafura a mangata a mangata a holileng sebakeng se futhumetseng. Half avocado (ligrama tse 100) e na le likhalori tse 160, tse e etsang litholoana tsa khalori ea khalori. Chelete e lekanang e fana ka 25% ea vithamine K le 20% ea folic acid. Leha ho na le li-caloric tse phahameng tsa caloric le dikahare tsa mafura, avocado a ka tlatsetsa ho ho fokotsa boima ba 'mele. Phuputsong e 'ngoe, batho ba 61 ba ne ba khopisitsoe ke phepo e nang le ligrama tse 200, kapa ligrama tse 30 tsa mafura a mang (margarine le oli). Lihlopha ka bobeli li fokola haholo, tse bontšang hore avocado ke khetho e loketseng bakeng sa ba batlang ho theola boima ba 'mele. Boithuto bo bong ba bontšitse hore ts'ebeliso ea Avocado e ka eketsa maikutlo a ho tiiseha, fokotsa takatso ea lijo le ho eketsa cholesterol. Ntle le moo, ho ithuta ho hlokomoloha mehlala e bohlokoa ea Amerika ho bontšitse Avocado, e leng kotsi e kholo ea metabolic le boima ba 'mele e nyane ho feta kamoo batho ba sa li jang. Avocado e ka sebelisoa ho fapana le oli kapa margarine ka bohobe le toast. U ka ba kenyelletsa ho lilads, smooes kapa lisose.