1 - Apples
Haisi chakavanzika chokuti michero yakanaka chikamu chekudya kwakanaka. Apo kurwiswa kwechingwa kunorwisa, kuripa kushanyira kune chibereko chako chezvibereko. Zvose zviri mukati mazvo zvinogona kunge zviri nani kwauri kupfuura zviri mukati mako. Asi zvibereko zvose zvakagadzirwa zvakaenzana here? Ngatitsvakei kuti ndezvipi zvibereko zvakanakisisa kana uri kutarisa kuti uremerwe uremu.
Maapuro ndiwo anowanzodiwa. Ndiwo mucheche mukuru: kuzadza, kusviba, kusviba, uye kushandiswa. Dzidzo dzakaratidza kuti kudya katatu maapuro nezuva kunogona kubatsira nekurasikirwa- kwete kushamisika, tichifunga kuti ivo vane hutakadza-huzere hwefiber, muviri unofanirwa kukurudzira manzwiro ekuzadza nekudzivisa nzara.
Pane nzira dzakawanda dzekuwana maitiro ako ezuva rega reapuro: Chow pasi pasi rose Fuji (maapuro ndizvo zvakagadzirwa nemapakiti !), Wedzera zvikamu ku oatmeal yako, kanda zvimedu muhodhi, kubika vamwe nehuku rako, kana kubika adi-cal-dessert.
1 mapepa mapepa: 95 makoriori,
2 - Watermelon
Watermelon inowanikwa kaviri: Yakaderera mumakorikiti ane mvura yakakwirira. Izvi zvinoreva kuti iwe unogona kudya makapu maviri emavhodelon pasi pemakumi mashanu emakirori uye dumbu rako rinonzwa sokunge wakadya kupfuura nokuti chibereko chinopfuura 90 muzana mvura. Kuramba hydrated kunokubatsira iwe kunzwa uzere!
Kana uri kutarisa kuderedza kemori yako yezuva nezuva, kuisa mavhenekeri muzvokudya zvako ndeyekufamba kushamisika. Munch pairi pose paunonzwa uchida kudya. Nenzira iyi, iwe uchanzvenga kudya kwekoriori uye kugutsa zino rako rakanaka.
1 mukombe yakatswa mavhenekeri: 46 makorikori,
3 - Raspberries
Raspberries maduku asi ane simba! Idzi idzi dzinoderera mumakirori, uye kunyange dzakaderera paunofunga kuti dzakakwirira mu insoluble (indigestible) fiber. Apo iwe uchidya mukombe we-64-calorie we raspberries, iwe unongova kungochera marita anenge 32 makori. Itai izvozvo pamwe chete nekuti raspberries ine yepamusoro-fibhi yehuwandu yemichero chero ipi zvayo (1 kapu = 8g fiber), uye isu tine pachese-kurasikirwa kwekushivirira.
1 mukombe raspberries: 64 makorikori, 0.5g mafuta, 1mg sodium, 14.5g carb, 8g fiber, 5.5g shuga, 1.5g protein
4 - Muchero
Muchero wekupepa mazambiringa inokupa zvakawanda zvehana yako ye calorie buck. Siripefruit ine mashizha ine mazamu makumi matanhatu chete, uye semavhodelon, inopfuura 90 muzana mvura. Nenguva iyo iwe unopedza mazambiringa, urisase nechinguva che-non-calorie sweetener, uye udye chinhu chose, hausi iwe unenge uine nguva kana unhu hwokudya chero chimwe chinhu.
Kunyanya, zvidzidzo zvakaratidza kuti chigadziro mumiti mazambiringa chinonzi naringin chinogona kuderedza shuga yeropa uye pakupedzisira chinotungamirira kukurasikirwa kwemazivi . Saka unakidzwe nemapapiro pamikana yese- shingairira mumvura yako , kanda mamwe madhagi mu saladhi yako, kana kuti shandisa semaroni kuti unakidze zvokudya zvako.
Ramba uchifunga kuti kupedza mazambiringa mazambiringa nemimwe mishonga kunogona kuva nehutano husina kunaka. Kana iwe uri pane mishonga ipi, tarisa nechiremba wako usati wawedzera mazambiringa pazvokudya zvako.
1 mashizha emuzambiringa: 82 makorikori,
5 - Oranges
Kana mazambiringa mapapiro haasi iwe kuenda-kune macrorus, iwe uri muhombe. Oranges inoshamisa inorema-kurasikirwa michero zvakare. Yakakwirira mune fiber uye mumvura, izvo zvichakubatsira kunzwa uzere.
Chimwe chinhu chikuru pamusoro pemarangi? Kune nguva dzose nguva dzakasiyana-siyana mumwaka uye hapana kushayikwa kwe nzira dzekuwedzera chibereko kune kudya kwako. Idya orange rose sechingwa kana kushandisa mandarin orange zvikamu mumashizha.
1 huru orange: 86 makori,
Nokuda kwekupora kusina mhosva, zvokudya zvinowanikwa, mazano 'n tricks, nezvimwewo, shandisa hurukuro dzemashoko emazuva ese kana kushanyira Hungry Girl!