Iziqhamo zisisityebi sendalo kwiivithamini, ifayibha kunye nezinye izondlo ezixhasa isondlo esisempilweni. Enyanisweni, ukusetyenziswa iziqhamo lu dityanisiwe ukuncipha ubunzima bomzimba kunye ziyancipha seswekile, uxinzelelo oluphezulu lwegazi, umhlaza kunye nesifo sentliziyo. Nazi iziqhamo ezili-11 ezilungileyo zokuphulukana nobunzima:
I-grapefruit
I-Grapefruit ngumnqamlezo phakathi kwePomelo kunye ne-orenji kwaye ihlala idityaniswa nokutya kunye nobunzima. I-halofrifruifruit enesiqingatha iqulethe iikhalori ezingama-39 kuphela, kodwa ibonelela ngeepesenti ezingama-65 zereyithi yemihla ngemihla yeVitamin C. I-Vitamin A. Vitamin A. I-Vitamin A. nge-Vitamin A. Iyacothisa iswekile kwigazi lokuhamba kwegazi Ukutya okusezantsi komntu kunokuba negalelo ekulahlekelweni kwesisindo kunye nesondlo, nangona ubungqina bulinganiselwe. Kwisifundo sokuthatha inxaxheba kwabantu abangama-85 ngokutyeba kakhulu, ukusetyenziswa kwemvume yediliya okanye ijusi yediliyana phambi kweeveki ezili-12 kukhokelela ekunciphiseni kwekhalori, ukuncipha komzimba nge-7.1%. Ukongeza, uphononongo lwakutshanje lubonise ukuba ukusetyenziswa kwegrapefiruit kunciphisa iidipozithi zamanqatha, isangqa se-Wist kunye noxinzelelo lwegazi xa kuthelekiswa namaqela alawulayo. Nangona umdiliya unokubakho ngokwawo, oko kungeze kwi-salared kunye nezinye izitya.
Iiapile
Iiapile ziphantsi kweekhalori ezisezantsi kwaye ziqukethe inani elikhulu lefayibha: Iikhalori ze-116 kunye ne-5.4 yefibre yefibre nganye (iigram ezingama-223). Kwafunyaniswa ukuba banegalelo ekuphulukaneni nobunzima. Kwisifundo esinye, abafazi banika iiapile ezintathu, iipere ezintathu okanye iicookies ezintathu ze-oatmeal ngekhefu efanayo ngosuku lweeveki ezili-10. Iqela elichithwe iiapile ezilahlekileyo kwi-0.91 kg, kunye neqela leeperes-0.84 kg, ngelixa ubunzima beqela le-oats alutshintshanga. Ukusukela kwi-calorie ye-calorie, njengamaapile, ukubhekisa, uya kutya ngaphantsi kwezinye iimveliso ngexesha lasemini. Izifundo zibonisa ukuba iiapile zingcono ukutya ngokupheleleyo, kwaye hayi kwijusi yokunciphisa indlala kunye nolawulo lokutya. Nangona kunjalo, izifundo ezibini zibophe ijusi yase-Apple ngokuhla kwenqatha emzimbeni xa kuthelekiswa nesiselo sokulawula kunye nekhalori yolawulo. I-Apple Polyphenol Exhumaweyo eyenziwe kwenye yeendawo zemvelo ikwanxulunyaniswa nokwehla kwe-cholesterol. Iiapile zinokutyiwa zombini zibilisiwe kwaye ziluhlaza. Zama ukongeza kwi-Cereal eshushu neBandayo, i-Yoghurt, Stew kunye ne-Salads okanye babize.
Ukutya amaqhina kunokunceda ukunciphisa amanqanaba e-cholesterol, ukunciphisa uxinzelelo lwegazi kwaye unciphise ukuvuvukala
Ifoto: HARTAHH.USPUS.com.
Yagoda
Amajikijolo-umthombo we-ired-caloried ye-calorie. Umzekelo, ½ indebe (iigram ezingama-74) zeebluepries ziqukethe kuphela iikhalori ezingama-42 kuphela, kodwa zibonelela nge-12% ye-RSNP C kunye ne-manganese, kunye ne-vitanese, kunye ne-vithanese, kunye ne-vitanese ye-vitanen. Iintsinga zokutya, kunye ne-150% ye-vnp vitamin c phantse i-30% manganese. Kwakuboniswa ukuba amatshayi anelisekile. Olunye uphando oluncinci lubonise ukuba abantu abanikwe i-66-calorie barry snack, besamkela emva koko ukutya batya ngaphantsi kunabo banike ipipi ngenani elilinganayo leekhalori. Ukongeza, ukusetyenziswa kwamajikijolo kunokunceda ukunciphisa amanqanaba e-cholelestels, ukunciphisa uxinzelelo lwegazi kwaye kuncitshiswe ukuvuvukala, okunokuba luncedo ngakumbi kubantu abaneempawu ezininzi. Zombini ii-curries ezintsha kwaye eziqhwalelayo zinokongezwa kwi-flakes okanye i-yoghurt yesidlo sakusasa, xuba kunye ne-smoothie esempilweni, xuba kunye nokubhaka okanye ukuphosa isaladi.
Iziqhamo zethambo
Ithambo, ekwabizwa ngokuba yi-fawwood, liqela leziqhamo zamaxesha athile ngembonakalo yenyama kunye nethambo okanye ithambo ngaphakathi. Babandakanya iipere, ii-ictarines, iiplamu, ii-cherries kunye neeapile. Iziqhamo zethambo zinezantsi ze-gi, ephantsi-calorie kwaye zityebile kwizondlo, ezinje nge-C kunye neevithamini, nto leyo ebangela ukuba abantu baze banciphise ubunzima. Umzekelo, i-piech enye ephakathi (iigram ezili-150) ineekhalori ezingama-58, ngelixa i-1 yeegrams) ze-cherries zibonelela nge-87 iikhalori ze-clories, kunye neegram ezimbini ezincinci (iigram ezili-140) zineekhalori ezingama-60 kuphela. Xa kuthelekiswa nezidlo ezingenampilo, ezinjenge-chips okanye iicookies, iziqhamo zethambo zigcwele izakha-mzimba ezigcweleyo. Iziqhamo zethambo zinokuba zintsha, zigale kwisaladi yeziqhamo, xubana ngobuqhetseba ezityebileyo okanye i-fry kwi-grill okanye yongeza kwizitya ezinesipili, njenge stew. Iziqhamo zethambo, ezinje ngeepere, iilitha kunye neeplamu, ziphantsi kwe-calorie yexesha elithile. Ziyinye enye indlela elungileyo kwiitshipsi, isibindi okanye ezinye ukutya okungenampilo.
Maracuy
IMaracuy, ephuma eMzantsi Melika, ikhula kumdiliya ovuthayo. Une-crust engaphandle ye-run - umbala otyhafileyo okanye umbala otyheli-ngesidlo sembewu engenangaphakathi. Isiqhamo esinye (iigram ezili-18) sineekhalori ezili-17 kuphela kwaye singumthombo otyebileyo wefibre, iVitamin C, iVitamin C kuphela yi-fiber, ivithamini C, iVitamin A, i-Iron kunye ne-Iron kunye nePotassium. Kwisibeleko esincinci se-maracaya, iqulethe imicu enomxholo wesondlo. Ngapha koko, ezintlanu zazo zinika iipesenti ezingama-42 ze-RSNP ezingaphantsi kwe-100 yeekhalori. I-fiber icothisa ukugaya, inceda ixesha elide zive inkanuko kunye nolawulo lokutya. Ukongeza, imbewu ye-maracuy iqulethe ipictantanne - into enciphisa uxinzelelo lwegazi kwaye iphucula ubuntununtunu kwi-Insulin kubantu abaninzi. Ukuthoba ubunzima, kungcono ukusebenzisa i-marakuyu iyonke. Ingasetyenziselwa ngokwahlukeneyo, ukuba isebenzise njengokuzalisa okanye ukugcwalisa iidessert okanye ukongeza kwiziselo.
IRhubharb
Ngapha koko, iRhubharb yimifuno, kodwa eYurophu naseMntla Merika isetyenziselwa njengesiqhamo. Nangona zininzi kuphela iikhalori ze-stem kuyo, iqulethe i-1 Giber yefibre kwaye phantse i-20% ye-vitamin k. kwi-vitamin k. kwi-vitamin k. Ngapha koko, i-faber ye-vitamin k. Ngapha koko, eyiyo Ingxaki eqhelekileyo kubantu abasokolayo ubunzima babo. Kwisifundo ngokuthatha inxaxheba kwabantu abangama-83 nge-Atherosclerosis - Isifo esibuhlungu - abo bafumana i-50 mg ye-kg yome kwi-kg yome kwi-kg eqhelekileyo, bekukho ukwehla kwe-cholesterol kunye nokuphucula ukusebenza kwemithambo yegazi. Iziqu zerabha zinokuxhonywa kwaye zisebenze nge-porridge. Nangona inokusetyenziswa ngeendlela ezahlukeneyo, kubandakanya needessert, xa kubuthathaka, kungcono ukubambelela kwisitya seRhubharb ngeswekile esezantsi.
ikiwi
I-kiwi ziziqhamo ezincinci ezimdaka nge-green eluhlaza okanye i-pulp etyheli kunye nembewu encinci emnyama. Eyona nto inesondlo, i-kiwi ngowona mthombo weVitamin C, iVitamin E, i-folic acid kunye nefayibha, kwaye inezibonelelo ezibalulekileyo zempilo. Kwisifundo esinye, abantu abangama-41 abanesiphene batye i-kiwi ezimbini zegolide ngosuku kwiiveki ezili-12. Babenomgangatho ophezulu weVitamin C, ukuncipha koxinzelelo lwegazi kunye nokuncipha kwesangqa kwi-3.1 cm. Iphawulwe i-KII inokunceda ukulawula amanqanaba eswekile yegazi, ukulonda impilo ye-cholesterol- zonke izibonelelo ezongezelelweyo ilahleko. I-kiwi isezantsi gi, nangona kunjalo, iqulethe iswekile, ikhutshiwe icothayo, ekhokelela ekutsaleni iswekile yegazi. Ukongeza, i-kiwi ityebile kwimicu yokutya. Isiqhamo esinye esicocekileyo (iigram ezingama-69) sineegram ezingaphezulu kwe-2 zefibre, ngelixa ulusu kuphela olunika i-1 yomergy. Kuqinisekisiwe ukuba ukutya komxholo okuphezulu wefayibha kwi-fiber kwiziqhamo kunye nemifuno inegalelo ekunciphiseni ubunzima, ukwanda kokuphelela kunye nokuphuculwa kwempilo yamathumbu. I-kiwi ithambile, imnandi kwaye imbi, ukuba iluhlaza, ifakwe okanye i-crude. Ingancitshiswa ijusi, sebenzisa kwiisaladi, ukongeza kwiiflethi zentsasa okanye isetyenziselwe ukubhaka.
I-kiwi isezantsi gi, nangona kunjalo, iqulethe iswekile, ikhutshiwe icothayo, ekhokelela kwitsikhi encinci yeswekile yegazi
Ifoto: HARTAHH.USPUS.com.
Imelon
I-calorie ye-calorie ye-calorie kwaye iqulethe inani elikhulu lamanzi, eyenza iluncedo kakhulu ekulahlekeni kwesisindo. Ikomityi nje enye (i-150-160 ye-GIRM) ye-melon ye-melon ine-46-61 calorie. Nangona iingcibi kunye neekhalori ezisezantsi, zityebile kwifayibha, i-potassium kunye ne-antioxidants, njengevithamini C, iBeta-carotene kunye neLycopene. Ukongeza, ukusetyenziswa kweziqhamo zamanzi aphezulu kunokukunceda unciphise umzimba. I-melon inokutyiwa i-cubes entsha, ezinesikizi okanye iibhola zokuphucula isaladi yeziqhamo. Kulula ukuxubana ne-cocktails yeziqhamo okanye ukukhululeka kwi-ice cream yeziqhamo.
Ii-orenji
Njengazo zonke ii-cerrus, iiorenji zineekhalori ezimbalwa, kodwa ziqukethe i-vitamin c kunye nefibre. Bayanelisa kakhulu. Ngapha koko, ii-orenji ziphindaphindwe kane ngakumbi kune-thysent, kwaye iphindwe kabini kwi-msli bar. Nangona abantu abaninzi besebenzisa ijusi yeorenji endaweni ye-orenji, izifundo zibonakalise ukuba ukusetyenziswa kweziqhamo zizo, kwaye hayi iijusi zeziqhamo, kungabi nje imvakalelo yendlala kunye ne-calorie, kodwa ikwandisa imvakalelo yoxinzelelo. Ke ngoko, ukuba uzama ukunciphisa umzimba, kungcono ukutye ukutya iiorenji kunokusela ijusi yeorenji. Iziqhamo zinokutya ngokwahlukeneyo okanye ukongeza kwisaladi yakho oyithandayo okanye idessert.
Iibhanana
Ukuzama ukunciphisa umzimba, abanye abantu bayaziphepha iibhanana ngenxa yomxholo omkhulu weswekile kunye neekhalori. Nangona iibhanana ze-canaries ngakumbi kunezinye iziqhamo ezininzi, nazo zinezondlo, zibonelela nge-potassium, i-potassium, i-antibene, i-antibense, i-fiber, i-fiben, i-fib incedisa ukulawula inqanaba le-insulin kwaye ihlengahlengise ubunzima, ngakumbi abantu abaneswekile. Ukongeza, olunye ufundisiso lubonise ukuba ukusetyenziswa kwebhanana kunciphisa amanqanaba eswekile yegazi kunye ne-cholesterol kubantu abakwinqanaba eliphezulu le-cholesterol. Umgangatho ophezulu, otyebileyo kwizondlo kunye neemveliso eziphantsi, ezinjengeebhanana, kubalulekile kuzo nasiphi na isicwangciso sexesha elizayo. Iibhanana zinokusetyenziswa ngokwazo njengendawo yokutya ekhululekileyo kwi-gon okanye yongeza kuluhlu olubanzi lwezitya.
Iponyoponyo
I-Avocado ityetyisiweyo, isiqhamo esiphakamileyo esikhule kwimozulu efudumeleyo. Isiqingatha seavokhado (iigram ezili-100) zineekhalori ezili-160, ezenza ukuba zezona ziqhamo zininzi zekhelori. Isixa esifanayo sibonelela nge-25% yeVitamin K kunye ne-20% ye-folic acid. Ngaphandle komxholo wekhalori ephezulu kunye nomxholo wamafutha, i-avocado inokuba negalelo ekunciphiseni ubunzima. Kwisifundo esinye, abantu abangama-61 abanesithukuthezi esinengxaki yokutya esinezigram zeavokhado ezingama-200, okanye iigram ezingama-30 zamanye amafutha (iMargarine neoyile). Omabini la maqela aphulukene nobunzima obukhulu, obonisa ukuba i-Avocado yindlela efanelekileyo kwabo bafuna ukunciphisa umzimba. Olunye uphononongo lubonakalisile ukuba ukusetyenziswa kweavokhado kunganyusa imvakalelo ye-satiness, ukunciphisa umdla wokutya kunye nokunyusa i-cholesterol. Ukongeza, ukufundisisa okukhulu kweemodeli zamandla aseMelika kubonise ukuba abantu abatshatileyo bevutha i-Avocado, njengomgaqo, banamathele kwisondlo esempilweni, babenomngcipheko omncinci we-metabolic kunye nobunzima bomzimba omncinci kunabantu abangayidlanga. I-Avocado inokusetyenziswa endaweni yeoyile okanye iMargarine esesonka kunye ne-toast. Ungongeza kwii-salads, iimo zemo yesandla okanye iisosi.