Iphupho lakho konke ukwehla kwesisindo ukuthola imikhiqizo ezosiza ukufeza umphumela oyifunayo ngokushesha. Kukhona iqembu lonke lokudla elinama-calories ayi-zero (negative). Umzimba uchitha amandla amaningi ekugayeni kwawo ukwedlula owuthola ngama-calories. Ngaphezu kwalokho, bacebile ngomsoco. Zingadliwa nsuku zonke njengokudla okulula futhi azesabi ukululama ekudleni okulula kangako. Ngezansi uzothola le mikhiqizo nokuqukethwe kwayo kwekhalori nge-100 g yomkhiqizo ngamunye.
Ama-apula
Izithelo eziluhlaza ziqukethe ama-kcal angama-35, kanti izithelo ezibomvu ziqukethe ama-40-45 kcal. I-apula linamanzi angama-86%, kanti ikhasi liqukethe i-fibre ne-ursular acid, evimbela ukubhujiswa kwemisipha yamathambo nokuqongelelwa kwamafutha.
Amabhilikosi
Inqolobane yonke yamavithamini awusizo (A, B, C no-E) nokulandelela izakhi (i-potassium, i-magnesium, i-iron ne-iodine). Iqukethe ama-kcal angama-41 kuphela. Ivimbela izifo zesistimu ye-endocrine, inyusa amazinga e-hemoglobin futhi yehlise i-cholesterol egazini. Inomphumela omncane we-laxative.
I-asparagus
It has ukunambitheka hlangothi, iqukethe 20 kcal. Ijwayelekile i-peristalsis, icebile ku-folic acid (elungele abesifazane abasesikhundleni noma abahlelela ingane), ihlanza izinso. Iqukethe i-asparagine, isakhi esinomphumela we-vasodilating. Kuhle kwesikhumba nezinwele, kwandisa i-libido.
Isitshalo seqanda
Kuqukethe i-fiber erhabaxa ekhishwa emzimbeni, ithwala imfucuza nobuthi endleleni. Sizothwala umzimba ngama-kcal angama-24 kuphela. Izosiza emsebenzini wesistimu yenhliziyo ngenxa yokuqukethwe kwayo okuphezulu kwe-potassium. Ijwayele ukulinganisela usawoti wamanzi.
Isithombo sebhitrudi
Ama-beet yimifino enempilo kakhulu, equkethe ama-kcal angama-43 kuphela. Inomphumela we-tonic, ikhuthaza i-hematopoiesis, ilusizo ikakhulukazi ekushoneni kwegazi kanye ne-leukemia. Yehlisa umfutho wegazi.
Ukunakwa! Ungaphuzi ijusi yesithombo sebhitrudi esanda kufinywa (egcwele i-vasospasm). Ngemuva kokukhama, ijusi isuswa amahora amaningi esiqandisini.
I-broccoli
Inokuqukethwe okuphezulu kukavithamini C, ama-calories - 28 kcal, icebile nge-fiber engagayeki (ihlanza amathumbu). Kwandisa amandla ezindonga zemithambo yegazi ngenxa ye-potassium. Ngendlela yayo eluhlaza isebenza njengokuvikela okuhle komdlavuza ngenxa ye-sulforaphane equkethwe. Abalimi bemifino bathanda lo mkhiqizo ngamaprotheni awo, asondele ekubunjweni kwenyama noma iqanda.
Ithanga
Ithanga liqukethe i-28 kcal, kubhekwa njengesitsha sokudla - kuvunyelwe i-gastritis nezilonda. Inomphumela omuhle emathunjini, ohlelweni lwe-cardiovascular, isimo sesikhumba nezinwele. Kubambezela inqubo yokuguga. Ijusi lethanga libandakanyeka ku-hematopoiesis, futhi imbewu iyikhambi elisebenza ngokumelene ne-helminths.
Iklabishi
Iklabishi elijwayelekile elimhlophe liwukudla okulula okukhulu noma okungeziwe esifundweni esikhulu. Nge-27 kcal kuphela, inomphumela wokulwa nokuvuvukala, inomphumela omuhle ohlelweni lwe-cardiovascular. Iqukethe uvithamini U ongavamile - uphulukisa izilonda, ukuguguleka kwesisu ne-duodenum. Ucebile nge-folic acid.
Isaqathe
Iqukethe i-32 kcal nento ebalulekile - i-carotene. Ukuhlanzwa kubuthi obuyingozi, kuvimbela ukukhubazeka okubukwayo. Kuqukethe amavithamini B, calcium, magnesium, phosphorus. Yanelisa isidingo samaswidi ngenxa yeglucose equkethwe. Uma kunqubo yokusebenza kwengqondo okukhulu ufuna okuthile okumnandi, yidla izaqathe (+ ezilungele amehlo).
Ukholifulawa
Ukholifulawa uqukethe amaprotheni amaningi, amafayibha amabi okudla, ukudla nsuku zonke uvithamini C, futhi konke lokhu ku-30 kcal. Ngenxa yomphumela we-choleretic, kubalulekile uma uthatha ama-antibiotic. Kuqukethe amavithamini B, C, K, PP no-U (ubamba iqhaza ekwakheni ama-enzyme).
Ilamuna
Ithuthukisa ukusebenza kwamathumbu, inikeze amandla we-vivacity futhi isize ngemikhuhlane ngenxa ye-vitamin C, isenzo se-bactericidal kanye ne-anti-inflammatory. Ine-kcal engu-16 kuphela. Iqeda isikhumba esilumayo futhi ikhuthaze ukulahleka kwesisindo ngokunciphisa isifiso sokudla. Kuvusa isimiso sezinzwa ngomphumela omncane oshukumisayo.
Eluhlaza
Iqukethe i-16 kcal. Cebisa ngamavithamini C, B, A, potassium, iron, phosphorus, calcium. Ngenxa yezakhi ezimbili zokugcina, kuyasiza ngezinsini ezophayo futhi kuvimbela ukubola kwamazinyo. I-Pectin isusa izinto eziyingozi emzimbeni. Inomphumela wokuthoba, ithuthukisa imizwa.
Isipinashi
Uphayinaphu
Umkhiqizo omuhle, ohlwabusayo uqukethe ama-kcal angama-49 kuphela. Iqukethe i-bromelain - ithuthukisa ukuwohloka kwamaprotheni ezilwane, ngakho-ke kufanele ukwengeza uphayinaphu edilini lenyama. UVitamin C, oqukethwe uphayinaphu, umboza ¾ wemfuneko yansuku zonke ye-ascorbic acid. Ngenxa ye-manganese ne-calcium, kuyasiza ukuqinisa nokubuyisa izicubu zethambo.
Isilimo esidliwayo esinamagatsha anamanzi
I-100 g yesilimo esidliwayo esinamagatsha anamanzi iqukethe i-12 kcal, i-sodium eningi, i-potassium, i-vitamin A, i-fiber. Yehlisa umfutho wegazi ophakeme ngokusiza ukukhulula izicubu zemisipha ezindongeni zomthambo nokwenza ngcono ukugeleza kwegazi. Iphethe izakhiwo ze-bactericidal, ivimbela izinqubo zokubola emathunjini, ithuthukisa i-peristalsis.
Upelepele
Ukudla okubabayo kukuhle ekunciphiseni isisindo (uma kungekho zinkinga zesisu). Idliwa ngokulinganisela ngenxa yokunambitheka kwayo okubabayo. Upelepele we-Chili uqukethe ama-calories angu-40 ne-capsaicin, into eshisa amafutha. Iphinde ivuselele ukukhiqizwa kwama-endorphin, okusiza ukubhekana nokwehla kwemizwelo.
Yehlisa ingozi yobuthi. Lapho upheka noma udla ukudla ngopelepele obomvu, ungathinti ubuso bakho ngezandla zakho - kunengozi enkulu yokushisa izingqinamba ezibucayi (ikakhulukazi kufanele unakekele ulwelwesi lwamafinyila lamehlo).
Ikhukhamba
Amanzi ayi-15 kcal nama-95% kuphela akhulisa umuzwa wokugcwala, yingakho amasaladi wamakhukhamba athandwa kakhulu ehlobo ngaphezu kwesitsha esikhulu. Zisiza ukungadlulisi, zinothise umzimba ngamavithamini K no-C. Ziqukethe i-silicon, esetshenziselwa ukwakhiwa kwezicubu ezixhumanayo emisipheni nasemisipheni.
I-Cranberry
Leli berry line-kcal engama-26 kuphela. Inomphumela wokulwa nokuhlanza, wokuhlanza, nokuqinisa. Kuboniswa nge-cystitis, kubambezela ukuthuthukiswa kwe-atherosclerosis. Yehlisa isisindo kanye noshukela egazini. Ngenxa yezakhi zayo zokuvimbela ukubola namagciwane, ama-cranberries asetshenziselwa ukuvimbela imikhuhlane.
Isithelo segilebhisi
I-Grapefruit iqukethe i-29 kcal, i-fiber, u-oyela obalulekile, i-phytoncides, i-vithamini C. Yehlisa ubungozi bamapulangwe e-cholesterol ezindongeni zemithambo yegazi, yandisa i-asidi yesisu. Kukhulisa ubungqabavu nemizwa.
I-Zucchini
Iqukethe ama-kcal ayi-16, acebile ngamavithamini A, C, B ne-carotene, okulula ukugaya. Umkhiqizo odliwayo owaziwayo, ofanele abantu abane-gastritis noma izilonda zesisu. Inikeza umzimba nge-potassium, i-phosphorus, ne-calcium.
Isiphetho
Ukwehlisa isisindo kuphela ekudleni okunama-calories amabi ngeke kusebenze. Uma kudliwe ngobuningi, kungenzeka ukuthi uthole ukugaya. Zinhle ngaphezu kokudla okunzima (inyama, inhlanzi) noma ngezinsuku zokuzila. Ziqukethe amavithamini amaningi nezinye izakhi zomzimba, ezengeza ukukhanya nezinzuzo ekudleni kwansuku zonke.
