Iko kune marudzi ese e-low-calorie diet diet inokurudzira pane zvekudya mashefu enyu. Iwe unogona kutaurira nemanyoro akajeka akajeka achifananidzira kuti chibereko chacho chakaderera sei mumakirori, shuga-isina, pasi-mafuta, inokodzera mapeji akawanda kana chero.
Asi nekuda kwekuti chimwe chinhu chakakosha mumakoriyumu uye inonzi yakakosha pakurema kutarisa hazvirevi kuti chaizvoizvo kune chimwe chinhu mairi chakakosha mumuviri wako.
Hei, ndinoziva kuti unoda kutarisa uremu hwako uye uchiri kudya kudya kunofadza. Asi usapira chikafu chakanaka apo iwe uri kusunungura waistline yako. Izvi zvese zvekudya zvizere zvine utano, zvakasiyana-siyana uye zvakanyanya-pasi mumakirori, saka hapana chikonzero chekugadzirisa zvakanyanya 'kudya' zvokudya zvisina kudya zvakare zvakare.
1 - Kare
Kale inoshamisa zvikuru ine utano. Yakakwirira mumavhithamini akawanda nemaminerari, kusanganisira vitamini C uye calcium. Ihwowo hune hunhu hwakanaka hwomukati uye hunobatsira antioxidants. Hazvishamisi kuti kare inowanikwa munenge mapeji ose e-superfoods. Kana ari makori. Imwe kapu yekare yakasikwa yakasikwa ine 33 makori. Yakakwana nokuda kwehadhi yakakura kana yechipfu.
2 - Arugula
Arugula ndeimwe michero yemashizha emuchero inenge yakakwirira mumaminitsi anenge makumi mana. Makapu maviri e-arugula ane gumi chete makoriki, saka inoita nheyo yakakwana yehadhi yakakura (yakagadzirwa nemichero itsva, nutswe uye kupfeka chiedza). Kana kuti arugula inogona kuomeswa mune zvishoma zvamafuta omuorivhi uye garlic uye yakashanda sechikamu chemukati.
3 - Karoti
Makaroti akanaka kune chero upi zvake wekudya kurasikirwa nokuti hahuna shungu sezvimwe mimwe miriwo, uye inokwanisa kushandiswa sechidimbu chekudya kana mbishi sechikumbiro kana chipfu. Makaroti akazara mavitamini A uye C, pamwe chete iwo maitiro akanaka emuviri B mavitamini, potasium uye manganese. Imwe kapu yemakaroti yakatswa ane anenge 50 makori.
4 - Broccoli
Broccoli inhengo yemhuri ye cruciferous yemiriwo, iyo yose yakakosha mune zvekudya uye antioxidants. Broccoli inonyanya kukwirira mu vitamini C, iron, vitamini A, calcium, magnesium, uye potassium. Icho chakakwirirawo mune fiber uye zvachose pasi-cal. Imwe mukombe we broccoli yakakoswa 31 chete makori.
5 - Swiss Chard
Swiss chard imwe imwe yemashizha ane mashizha ane mavara ane mavara ane zvakakosha muzvimiti uye akaderera mumakori. Imwe kapu yekacheka yakabikwa yakagadzirwa ine makorikiti makumi matatu, asi yakawanda mu calcium, iron, potasium, vitamini A, C, uye K. Swiss chard hazvidi kuedza kwakawanda kugadzirira uye inogona kubikwa kana kusongedzwa nechinguva chiduku mafuta omuorivhi nechena bhariamic vhiniga.
6 - Koliflower
Koliflower yakabatana ne broccoli uye kare, uye kunyange isina michero yakasvibirira yezvimwe zviputi zve cruciferous, ichiri yakakura muvhitamini, maminera uye antioxidants. Rimwe kapu yeholiflower yakakoswa ine ma makori makumi maviri chete uye yakakwana sechando chendaneti kana yakashandurwa yakasvibirira nevggie dip dip.
7 - Sipinaki
Sipinachi inogona kushandiswa sehutano hwakanaka kune imwe, kana inogona kushandiswa sechinhu chepasi pehadhi. Sipinachi yakakwirira mune iron, calcium, uye mavhithamini akawanda, uye imwe kapu yemaspineki akasvibira ane makirogiramu manomwe chete uye mukombe we sipinashi yakagadzirwa ine 41 chete.
8 - Green Beans
Zvinoratidzika sehairi yebhinzi hazviwanzoiti kunyanya kutarisa, izvo zvakanyanya kuipa nokuti zvakanyanya zvakanyanya mavitamine A uye C uye yakanaka yakanaka yemaminerari akawanda, B mavitamini, uye fiber. Ichokwadi, ivo variwo pasi-cal. Imwe kapu yebhinzi yakagadzirwa yakasvibira ine makori makumi mana chete.
9 - Burrussels Mitsva
Zvikwata zveBrussels zvinoratidzika sezvakanaka zvishoma. Zvakakunakira nokuti Burrussels inomera yakakwirira mumavhithamini akawanda uye mamiriyoni akawanda, pamwe chete ane zvishoma zvezvokudya zvine fiber (kutaura pamusoro pechipfuva chinopisa kudya). Imwe mukombe wekubvumira kuBrussels ine ma 56 makoriyori chete.
10 - Chicken Breast
Nyuchi inobere nyama yakachena kunze kweganda ndiyo inonyanya kunakira protein, niacin, selenium uye vitamini B-12. Chimwe che 3-ounce chikamu chekudya nyama yehuchi ine anenge zana makoriori isati yabika. Chengetedza chicken chako pasi-cal nekuchibatanidza nacho nezvimwe zvipembenene zvine utano. Ramba uwandu hwemugove mupfungwa zvakare. Chimwe chekudya chekudya nyama yehuchi ndechekukura kwechikwata chemakadhi.
11 - Muchero
Muchero wemuchero ine michero yakanaka yemuchero inotakurwa ne potassium, vitamini C uye A, uye fiber. Ichowo chakaderera mumakori. Rimwe hafu yemadiriro ine 52 makori. Muchero wegorosi unoita kuwedzerwa kunotapira kumangwanani kana kuti kunogona kudyiwa sechingwa.
12 - Cod
Cod ine unhu hwakanaka huenzaniswa nehove yeoilier yegungwa yakadai salmon uye tuna uye yakaderera mumakori. A 3-ounce chikamu chekodhi yakabikwa inenge anenge 90 makorikori (iyo yakabikwa kwete yakadzika-yakabikwa). Cod inowedzerawo mu vitamini B-12, niacin, selenium, uye mapuroteni.
13 - Mushroom
Kune marudzi mazhinji ehowa, uye ose anosiyana zvishoma mune zvekudya. Zvimwe, sezvinoitwa chanterelles, zvakakura mu vitamini D. Asi, kazhinji, mushroom inonyanya kunobva bvhitamini, mineral uye fiber. Uye mushwa hwakanyanya kwazvo mumakori. Imwe mukombe yemuvara wakachena mushroom ane 15 calori chete. Mbeu inogona kuwedzerwa kuma saladi kana kushandiswa sezvivako mumarudzi akasiyana-siyana emareji.
14 - Shrimp
Shrimp uye prawns dzakakwirira muprotheni, selenium, niacin uye vitamini B-12. Izvo zvinowedzera pasi mumakorikori ane makemhi mana makuru akabikwa anouya mune anenge makumi manomwe emakori. Iyo yakabikwa shrimp yakabikwa inogona kuwedzerwa kune saladhi kana inoshandiswa sechishuti ne cocktail sauce.
15 - Tomato
Tomate yakareba mavithamini A uye C, maBaminiki akawanda B uye mamwe emaminera. Kunyanya ivo vari kumusoro mune fiber uye zvachose kudya-vakanaka. Imwe tomato ine 35 makori. Wedzera tomato slices kune salads uye sandwiches kana hovha pane zvishoma zve cherry tomato. Imwe sarudzo yakasarudzwa sekushumira mahlanu cherry tomato ine mazana makumi maviri emakori.
16 - Zukini
Zucchini inogona kushandiswa yakasvibirira sechishubuti kana chekudya, kana kuti inogona kugoverwa mune zvishoma zvamafuta omuorivhi wehutano hwakanaka-cal side dish. Rimwe kapu yekucchini yakasvibiswa ine makori makumi maviri. Iyo inewo mavitamini akawanda, mineral uye fiber.
17 - Celery
Mhando yematanda matsva ewaini inoita kuwedzera kwakanaka kune rimwe tsvina yevhaggie yakasvibira kana inogona kunge yakanyanyiswa nekaseti yekotani uye inodyiwa sechinhu chinonaka chekudya. Celery ndiyo inonakidza inobva kune fiber, calcium, potassium uye vitamini C uye yakaderera mumakori. Imwe nguva yakareba yeyelery yakagadzika ine makori gumi, uye imwe kapu yewaini yakasvikwa ine 16 makoriyori chete.
18 - Radishes
Radishes vane peppery flavour uye mutsva unofadza unogona kuwedzera kufarira kune saladi, kana kuti inogona kushandiswa neine cheggie dip kana hummus. Radishes inonyanya kunobva mavitamini C uye minerals akawanda, kusanganisira zinc uye potassium. Uye ivo vanopenga-pasi mumakirori. Rimwe radish rine rimwe koriori.
19 - Strawberries
Ndiani anoda shriyari ye-sugary kana uine murwi unofadza wewashberries? Strawberries yakakura mu vitamini C, fiber, uye potassium. Uye ivo vanodya-vane ushamwari. Imwe kapu yemasaga edurobhu ine 53 makori. Vashande ivo mushure mekudya kwemanheru kana kuwedzera kwavari mundiro ye yogate ye oatmeal kana yakaderera.
20 - Scallops
Scallops yakakwana kune utano hwakanaka hwekurasikirwa kwehutano. Izvo zvakaderera mumakirori, uye yakakwirira mumaprotini, mineral uye vitamini B-12. Zvikwata zviviri zvakakura zvinokwana makori makumi mana chete. Shandisa sauteed scallops nemononi shoma, kubika greens kana saraho yakakura yeka-calorie dinner.
21 - Blueberries
Mafuta e-blueberries akaisvonaka mune antioxidants, fiber uye mavitamini, nemaminera. Zvakarewo zvakaderera pasi mumakori. Imwe kapu yebhuruwa itsva ine 84 makori. Shandisa mabharuki epeperiki secheka-cal-dessert kana kuwedzera kune mbeu kana kuishandisa mu smoothies.
22 - Clementines
Clementines ndiwo madiki machena macheche ayo ari nyore kukonzera uye akanaka kunonaka. Izvo zvakanyanya mu vitamini C, potassium, uye fiber, pamwe chete zviri pasi mumakori (rimwe nerimwe Clementine rine 35 makorikori). Ivo vakakwana kwemasikati mashomanana kana kuwedzera kune kudya kwekudya kwakanaka.
23 - Watermelon
Watermelon ishizha pamapikisiki ezhizha nokuda kwechikonzero chakanaka, inotapira uye inozorodza. Watermelon inopawo mavhitamini A uye C, uye inowedzera mumatoriki ane imwe kapu yemavhodelon balls ine 46 calori chete. Kushumira mavhenekeri seinonaka inotapira pakati pemasikati masikati kana kana mushure mekudya sewaini yakagadzirwa zvakanaka.
Shoko kubva
Kutevedzera kudya kwekoriori yakaderera hakufaniri kuve kunosema kana kunya kana iwe uwedzera izvi zvinonaka zvinonaka kune kudya kwako kwakanaka.
> Kwakabva:
> United States Dhipatimendi Rezvekurima Chirongwa Chekutsvaga Chirafu "National Nutrient Database ye Standard Reference Release 28."