Umlobi: John Stephens
Usuku Lokudalwa: 22 Ujanuwari 2021
Ukuvuselela Usuku: 1 Ujulayi 2024
Anonim
Merry Christmas from Edd China’s Workshop Diaries
Ividiyo: Merry Christmas from Edd China’s Workshop Diaries

-Delile

Ukunciphisa ukudla kwakho kwekhalori kungaba yindlela ephumelelayo yokwehlisa isisindo.

Kodwa-ke, akukhona konke ukudla okulinganayo uma kukhulunywa ngenani lokudla okunempilo. Okunye ukudla kunama-kilojoule amancane kanti futhi kunomsoco ophansi.

Uma unciphisa ukudla kwakho kwekhalori, kubalulekile ukukhetha ukudla okuminyene nomsoco, okuqukethe izakhamzimba ezanele zenani lama-khalori awanikezayo.

Ngaphezu kwalokho, ukudla okugcwele ukudla okugcwele, okunomsoco kungakusiza uzizwe waneliseke kakhulu ngenkathi usika ama-calories ().

Nakhu ukudla okungu-42 okunomsoco okunama-calories aphansi.

1--4. Inyama nezinkukhu

Ngenxa yokuthi zinamaprotheni amaningi, inyama enomzimba nezinkukhu ukudla okuhle ongakudla uma uzama ukusika ama-calories.

Amaprotheni akhulisa imizwa yokugcwala futhi angakusiza ukuthi udle ama-calories ambalwa usuku lonke (,).


Ukudla okunama-calories aphansi kakhulu yilawo ancike kakhulu. Amafutha anenqwaba yekhalori, ngakho-ke ukusikeka okunamafutha kunenyama kunenani eliphakeme lamakholori.

1. Iso lenyama oyindilinga

Akunasizathu sokuthi usengakwazi ukujabulela i-steak ngenkathi usika ama-calories. Inyama yenkomo inomsoco futhi ingumthombo omuhle kavithamini B12 nensimbi (4).

I-iron yisakhi esibalulekile esisiza ukuhambisa umoya-mpilo emzimbeni wakho wonke, kanti uvithamini B12 uyadingeka ukwakha amaseli abomvu egazi ().

Kodwa-ke, qaphela ukuthi iso eliyindilinga lisike kakhulu enkomeni yenkomo. Qinisekisa ukuthi awuyidli ngokweqile, noma kuzoba nzima futhi yomile.

Amakholori: 138 nge-3-ounce ngalinye (86-gram) ukuphaka

2. Isifuba senkukhu esingenamathambo, esingenasikhumba

Inkukhu inyama eguquguqukayo kakhulu futhi ewumthombo omuhle kakhulu wamaprotheni (6).

Ungagcina okuqukethwe kwekhalori kube kuncane ngokusika wonke amanoni esikhumba nalawo abonakalayo.

Amakholori: 92 nge-3-ounce (86-gram) ukuphaka

3. Isifuba saseTurkey

Isifuba saseTurkey sinamaprotheni amaningi, uvithamini B6, ne-niacin. Amavithamini B asiza umzimba wakho ukuba udilize ukudla okudlayo futhi ukwenze kube ngamandla (7).


Amakholori: I-93 nge-3-ounce (86-gram) iyasebenza

4. Ithenda yengulube

I-Tenderloin ingenye yezingulube ezisikiwe kakhulu, okwenza kube inketho enkulu enama-khalori aphansi.

Ingulube icebile kumavithamini B amaningi futhi ingumthombo omuhle kakhulu wamaprotheni asezingeni eliphakeme (8).

Amakholori: 122 nge-3-ounce (86-gram) ngayinye

5-8. Inhlanzi nokudla kwasolwandle

Iningi nenhlanzi yokudla kwasolwandle ukukhetha okunomsoco kakhulu futhi okuhle kakhulu uma uvimbela amakhalori.

Njengenyama, inhlanzi nezinhlanzi zasolwandle zinamaprotheni amaningi. Ziphinde zinikeze izakhamzimba ezibalulekile njengevithamini B12, iodine, kanye ne-omega-3 fatty acids ().

Ama-omega-3 fatty acids anezinzuzo eziningi, kufaka phakathi ukuvuvukala okunciphisiwe nempilo yenhliziyo ethuthukisiwe ().

5. Ikhodi

I-Cod iyinhlanzi emhlophe, emhlophe enamaprotheni amaningi kodwa enama-calories amancane.

Ibuye ibe novithamini B12, iodine, ne-selenium, futhi iqukethe inani elifanele le-omega-3 fatty acids. Iodine ibalulekile ekusebenzeni kahle kobuchopho ne-thyroid, kepha abantu abaningi abayitholi ngokwanele (11,).


Amakholori: 70 nge-3-ounce ngalinye (86-gram) iyasebenza

6. Insalimoni

I-Salmon yinhlanzi enamafutha egcwele i-omega-3s enempilo yenhliziyo. Iphinde ibe novithamini B12 ophakeme nokunye kokudla okumbalwa okuqukethe ngokwemvelo amanani aphezulu kavithamini D (13).

Lokhu kubalulekile, njengoba ukushoda kukavithamini D kuyinkinga ejwayelekile emhlabeni jikelele. Ihlotshaniswa nezinkinga ezahlukahlukene zezempilo, njenge-osteoporosis, umdlavuza, izifo ezizimele, kanye nomfutho wegazi ophakeme (,).

Amakholori: 99 ku-3-ounce (86-gram) ukhonza

7. AmaScallops

Ama-Scallops ayi -fishfish enama-khalori aphansi ane-flavour emnandi, emnene (16).

Qiniseka ukuthi weqa amasosi anekhalori eliphezulu futhi ujabulele ama-scallops ashubile, aboshiwe noma agwetshiwe.

Amakholori: 26 kuma-5 scallops amancane (30 amagremu)

8. Ama-oysters

U-oyster ongu-1 nje uhlinzeka ngaphezulu kwe-100% yenani lansuku zonke (i-DV) levithamini B12 nengaphezulu kwengxenye ye-DV ye-zinc ne-selenium (17).

Ukudla okwanele kwe-selenium kunganciphisa ingozi yomdlavuza wendlala yabesilisa emadodeni ().

Amakholori: 41 nge-oyster ngayinye (50 amagremu)

9–17. Imifino

Iningi lemifino linama-kilojoule amancane kepha linevithamini, amaminerali, i-fiber nama-antioxidants amaningi. Lokhu kubenza babe bahle kakhulu ekunciphiseni isisindo.

Imifino eminingi iphakeme kuwo womabili amanzi nefayibha, okusiza ukuthi uzizwe ugcwele ngaphandle kokudla amakhalori amaningi ().

Imifino enesitashi enjengamazambane kanye neziklabishi zasebusika iphakeme ngama-calories kepha isanomsoco kakhulu.

9. Iklabishi lamaShayina

Iklabishi laseChina, elibandakanya i-napa ne-bok choy, lifaka phezulu ohlwini uma kukhulunywa ngobuningi bezakhi. Le khabishi inamavithamini C noK amaningi futhi iqukethe inani elifanele le-folate (20).

Ukususa iklabishi lamaShayina kuyinikeza ukunambitheka okuhle kakhulu futhi kugcina izakhamzimba zalo.

Amakholori: 12 ngenkomishi ngayinye (75 amagremu)

10. I-Watercress

I-Watercress ingumbala ohlaza okotshani obabayo, onamaqabunga okungenye yemifino ecebile kakhulu enomsoco ongayidla.

Kunama-kilojoule amancane kakhulu kodwa aqukethe inani elikhulu lamavithamini A, C, no-K.Ungaphonsa i-watercress kwisaladi noma uyinyakazise eceleni kweminye imifino eshubile (21).

Amakholori: 4 inkomishi ngayinye (36 amagremu)

11. Ukhukhamba

Ukhukhamba unama-calories aphansi ngoba aqukethe kakhulu amanzi.

Kuyathakazelisa ukuthi futhi banesilinganiso esikahle sevithamini K1 nezinhlanganisela zezitshalo eziningana ezizuzisayo (22,).

Amakholori: 45 ikhukhamba ngalinye (300 amagremu)

12. Izidwaba

I-Radishes iyi-peppery, imifino ye-cruciferous enama-calories aphansi kodwa egcwele ukunambitheka.

Banikeza inani elifanele le-vitamin C nenani elincane le-folate (24).

Amakholori: 1 isithombo ngasinye (6 amagremu)

13. Isilimo esidliwayo esinamagatsha anamanzi

Isilimo esidliwayo esinamagatsha anamanzi sinovithamini K1 ophakeme kanye nezinhlanganisela zezitshalo ezinempahla elwa nokuvuvukala (25,).

Amakholori: 6 ngesiqu ngasinye (38 amagremu)

14. Kale

I-Kale iyi-veggie enomsoco ngokweqile. Ungathola ngaphezulu kwe-100% ye-DV yamavithamini A, C, no-K1 ngokudla inkomishi eyodwa (68 amagremu) we-kale.

Eqinisweni, lokhu kusebenza kunikeza inani likavithamini K olidingayo kasikhombisa ngosuku. UVitamin K ubalulekile ekunqandeni igazi (27).

Amakholori: 34 ngenkomishi ngayinye (68 amagremu)

15. Isipinashi

Isipinashi siphezulu ku-folate, manganese, namavithamini A, C, no-K1. Futhi icebile ngama-antioxidants alwa nomdlavuza afana ne-flavonoids nama-carotenoids (28).

Ukuqala ukudla kwakho ngesaladi eyenziwe ngesipinashi noma eminye imifino enamaqabunga kungakusiza uzizwe ugcwele futhi udle amakhalori ambalwa jikelele ().

Amakholori: 7 ngenkomishi ngayinye (30 amagremu)

16. Upelepele wensimbi

Upelepele wensimbi ngokwemvelo umnandi futhi uphezulu ku-fiber, uvithamini C, ne-carotenoids (30).

AmaCarotenoids ayizinhlanganisela zezitshalo ezilwa nomdlavuza ezingaphinde zithuthukise impilo yamehlo (,).

Amakholori: 37 ngopelepele ngamunye (119 amagremu)

17. Amakhowe

Amakhowe ayisikhunta kepha kaningi ahlukaniswa njengemifino. Ziqukethe amavithamini amaningi B kanye nenani elihle le-potassium ne-selenium (33).

Amanye amakhowe adliwayo ahlotshaniswa nezinzuzo zezempilo, kufaka phakathi amasosha omzimba aqinisiwe, ukwehla kokuvuvukala, nokwehla kwengozi yomdlavuza (,,).

Amakholori: 15 ngenkomishi ngayinye (68 amagremu)

18-23. Izithelo namajikijolo

Izithelo zivame ukuba phezulu kuma-calories kunemifino. Kodwa-ke, izithelo eziningi zinomsoco-mnene futhi zifanelwe indawo ekudleni kwakho okunekhalori eliphansi.

18. Amajikijolo

Ama-Strawberries acebile nge-fiber nama-antioxidants. Ziphinde zinikeze umthamo omkhulu kavithamini C (37,).

Amakholori: 46 ngenkomishi ngayinye (144 amagremu)

19. ICantaloupe

ICantaloupe iyikhabe elinenyama ephaphathekile, ewolintshi enamavithamini A no-C amaningi (39).

Futhi ungumthombo ocebile we-beta-carotene, obalulekile emehlweni nesikhumba esinempilo.

Amakholori: 60 inkomishi ngayinye (176 amagremu)

20. Ikhabe

Ikhabe lakhiwe ngamanzi amaningi, yingakho igama lalo. Iqukethe nomthamo omuhle kavithamini C no-pro-vitamin A (40).

Ngaphezu kwalokho, leli khabe licebile nge-lycopene, isakhi sezitshalo esingavikela izifo zenhliziyo neminye imidlavuza (,).

Amakholori: 46 ngenkomishi ngayinye (153 amagremu)

21. Amajikijolo

AmaBlueberries isithelo esidumile, esinomsoco omkhulu. Bacebile ikakhulukazi kuma-antioxidants, i-vitamin C, i-vitamin K1, ne-manganese (43).

Lezi zinhlanganisela zinezinzuzo eziningi zezempilo, kufaka phakathi umphumela wokuzivikela ezifweni zenhliziyo (,).

Amakholori: 84 inkomishi ngayinye (147 amagremu)

22. Amagilebhisi

Njengezinye izithelo ezisawolintshi, izithelo zikamagilebhisi zinovithamini C oningi obomvu ubomvu nawo uthola umbala wawo esakhiweni esinempilo se-lycopene (46).

Amakholori: Amakholori angama-57 ngengxenye yesithelo (136 amagremu)

23. Kiwifruit

I-kiwifruit eyodwa nje, ngaphandle kwesikhumba, iqukethe yonke i-vitamin C oyidingayo ngosuku. Ibuye inikeze ngomthamo omuhle we-fiber ne-vitamin K1 (47).

Amakholori: 46 ngesithelo ngasinye (75 amagremu)

24-25. Imidumba

Imidumba ingenye yemithombo yamaprotheni esuselwa ezitshalweni enhle kakhulu futhi inomsoco ophezulu kakhulu.

24. Ubhontshisi omnyama

Ubhontshisi omnyama ungumthombo wamaprotheni oguquguqukayo futhi ongabizi kakhulu.

Ziphezulu kakhulu ku-fiber ne-folate kanti futhi ziqukethe inani elihle lamavithamini B, i-iron, i-magnesium, ne-manganese (48).

Amakholori: Amakholori ayi-114 ngenkomishi engu-1/2 (86 amagremu)

25. AmaLembe

Uma kuqhathaniswa neminye imidumba, udali uyashesha futhi kulula ukuwulungisa. Futhi zinamaprotheni amaningi, i-fiber, i-folate, i-thiamine, i-iron, i-potassium ne-manganese (49).

Ngaphezu kwalokho, amalenti aqukethe ifayibha namaprotheni. Lokhu kubenza bagcwalise ngendlela emangalisayo yize benama-calories aphansi ().

Amakholori: 165 ngenkomishi engu-1/2 (142 amagremu)

26–29. Ubisi namaqanda

Uma kukhulunywa ngemikhiqizo yobisi, inani lekhalori liyahluka ngokuqukethwe kwamafutha.

Uma uzama ukugcina ikhalori lakho lidla liphansi, namathela ezinkethweni zobisi ezinamafutha aphansi noma ezingewona amafutha.

26. Ubisi olunamafutha

Ubisi olunamanzi ngumthombo onama-khalori aphansi wamaprotheni asezingeni eliphakeme. Ubisi luqukethe ne-calcium, futhi abakhiqizi abaningi bobisi bengeza imikhiqizo yabo nge-vitamin D (51).

Amakholori: 86 ngenkomishi ngayinye (240 ml)

27. I-yogurt engenawo amafutha

I-yogurt ine-protein ne-calcium eningi. Ama-yogurt ama-Probiotic aqukethe nama-bacteria aphilayo, azuzisa impilo yakho yokugaya ukudla (, 53).

Khetha i-yogurt ecacile, engenashukela ngoba izinhlobo ezinamakha zivame ukuqukethe amanani aphezulu kashukela nama-calories. Faka izithelo ezintsha noma amajikijolo okunambitheka nobumnandi bemvelo.

Amakholori: 137 inkomishi ngayinye (245 amagremu)

28. I-cottage shizi enamafutha amancane

I-Cottage shizi ushizi othambile, o-creamy, osanda kushoda onama-calories amancane namaprotheni amaningi.

Izitolo eziningi zokudla zithwala ushizi wekotishi onamafutha ahlukahlukene. Ukuze uthole ukubalwa kwekhalori okuphansi, khetha i-cottage shizi nge-1% yobisi lobisi (54).

Amakholori: 82 ngenkomishi engu-1/2 (114 amagremu)

29. Amaqanda

Amaqanda angumthombo ongabizi futhi onomsoco wamaprotheni asezingeni eliphakeme.

Babuye bagcwalise ngendlela emangalisayo. Izifundo ziqaphela ukuthi ukudla amaqanda ngesidlo sasekuseni kungakusiza ukuthi udle ama-calories ambalwa, angakhuphula ukulahleka kwesisindo (,).

Amakholori: 72 ngeqanda elikhulu (50 amagremu)

30-34. Izinhlamvu

Izinhlamvu ezinempilo kunazo zonke yilezo ezingacutshungulwanga noma ezacwengisiswa.

Izinhlamvu eziphelele ze-fiber zingakusiza uzizwe ugcwele isikhathi eside, okungakusiza ukuthi udle ama-calories ambalwa ().

30. Popcorn

I-Popcorn wuhlobo lommbila olwandayo luphume lapho luvezwa ukushisa.

Kuyisidlwana esinempilo, esinamakhalori aphansi, inqobo nje uma ungasifinyezi ngebhotela noma okokufaka okungenampilo. Ama-popcorn aqhamuke emoyeni angukukhetha okuhle.

Amakholori: 31 ngenkomishi ngayinye eqhamukile (amagremu ayi-11)

31. Ama-noodle eShirataki

Ama-noodle eShirataki angama-noodle aseJapan enziwe ngesigaxa esifana ne-yam esibizwa ngokuthi i-konjac. Cishe azinakhalori futhi zinofibre omkhulu.

Amakholori: 5 ngama-ounces angu-3.5 (amagremu ayi-100)

32. Oats kanye ne-oatmeal

Ama-oats angukudla okusanhlamvu okusanhlamvu okucebile nge-fiber nama-antioxidants. Futhi aqukethe amaprotheni, amanye amavithamini B, nama-manganese (57).

Ucwaningo luveza ukuthi ukudla ama-oats kuhlotshaniswa namazinga aphansi e-LDL (amabi) we-cholesterol nomfutho wegazi ophansi. Izifundo ezimbalwa ziphakamisa nokuthi ukudla ama-oats kungasiza ekunciphiseni isisindo (,,).

Amakholori: 124 enkomishini ephekiwe engu-3/4 (175 amagremu)

33. Ilayisi lasendle

Irayisi lasendle liyaphekwa futhi lidliwe njengelayisi elijwayelekile. Kodwa-ke, iphansi kancane kuma-calories kunelayisi elimhlophe noma elinsundu.

Iphinde inikeze i-fiber, amaprotheni, amanye amavithamini B, i-zinc, ne-manganese (61).

Amakholori: 166 ngenkomishi ephekiwe (164 amagremu)

34. Quinoa

I-Quinoa iyi-pseudocereal engenalo i-gluten evame ukuthengiswa njenge-superfood ngenxa yokuqukethwe kwayo okunomsoco kanye ne-antioxidant.

Ipakisha amaprotheni amaningi kunezinhlamvu eziningi futhi iphinde inikeze amavithamini amaningi B, eceleni kwensimbi, i-magnesium, ne-manganese (62).

Amakholori: 222 ngenkomishi ephekiwe (185 amagremu)

35-36. Amantongomane nembewu

Ngokuvamile, amantongomane nembewu kungukudla okunama-kilojoule amaningi. Noma kunjalo, futhi anomsoco kakhulu futhi kufanele afakwe ekudleni kwakho noma ngabe uvimbela amakhalori.

35. Ubisi lwe-alimondi olungenashukela

Ubisi lwe-alimondi lwenziwa ngama-alimondi omhlabathi namanzi.

Kuyisibambiso esidumile salabo abangazwani nobisi futhi abanama-khalori aphansi kakhulu kunobisi lwenkomo.

Okuqukethwe yi-calcium obisini lwe-alimondi kuyafana nobisi lwenkomo, futhi kubuye kube novithamini E (63) omkhulu.

Amakholori: 38 ngenkomishi ngayinye (240 ml)

36. Amantongomane

Ama-chestnut anama-calories aphansi kunamanye amantongomane amaningi. Zibuye zibe nefayibha ephezulu, uvithamini C, ne-folate (64).

Amakholori: 63 nge-ounce (28 amagremu)

37-40. Iziphuzo

Iziphuzo ezinoshukela ziyisitha sokunciphisa umzimba. Ngenye indlela, iziphuzo eziningi ezingenashukela zinama-calories aphansi.

Njalo hlola ilebula ukuze uqiniseke ukuthi isiphuzo sakho asiqukethe ushukela owengeziwe. Ngokwengeziwe, amajusi wezithelo anoshukela omningi futhi kufanele agwenywe.

37. Amanzi

Amanzi yisiphuzo esingcono kakhulu ongasiphuza, futhi ngaso sonke isikhathi asinakhalori.

Amakholori: 0

38. Itiye elingenashukela

Itiye elingenashukela alinakhalori futhi linikeza izinhlanganisela zezitshalo ezizuzisayo. Ikakhulu, itiye eliluhlaza lihlotshaniswa nezinzuzo eziningi ().

Amakholori: 0

39. Ikhofi elimnyama

Iziphuzo ezinoshukela ezivela ezindlini zekhofi zilayishwe ngama-calories. Ngakolunye uhlangothi, ikhofi elimnyama liyisiphuzo esingena khalori.

Ucwaningo oluningi lukhombisa ukuthi abaphuza ikhofi basengozini ephansi yezifo ezithile ezingamahlalakhona (66,,).

Amakholori: 0

40. Amanzi akhazimulayo

Amanzi akhazimulayo ayindlela eqabulayo nenempilo yeziphuzo ezibandayo ezinoshukela.

Amanzi amaningi akhazimulayo amane nje afakwe i-carbon dioxide, kodwa hlola ilebula lomkhiqizo wakho owuthandayo ukuze uqiniseke ukuthi ushukela awufakiwe.

Amakholori: 0

41-42. Ama-Condiment

Amanye ama-condiments agcwele ushukela futhi angangeza amakhalori esidlweni sakho. Noma kunjalo, ama-condiments amaningi anambitheka aphansi kakhulu kuma-calories.

41. Amakhambi nezinongo

Amakhambi nezinongo kuyindlela enhle yokwengeza ukunambitheka ekudleni kwakho. Eziningana zingazuzisa nempilo yakho.

I-sinamoni, i-turmeric, i-garlic, i-ginger, ne-pepper cayenne yizinongo ezicebile ikakhulukazi kuma-antioxidants kanye nezinhlanganisela zezitshalo ezizuzisayo.

42. Ama-condiments enekhalori eliphansi

Nanka amanye ama-condiments apakisha i-punch of flavour ngama-calories amancane kakhulu (69, 70, 71, 72, 73):

  • Uviniga: Amakholori ama-3 ngesipuni ngasinye (15 ml)
  • Ijusi likalamula: Amakholori ama-3 ngetispuni ngayinye (5 ml)
  • I-Salsa: Amakholori amane ngesipuni (15 amagremu)
  • Isoso esishisayo: Amakholori angu-0.5 ngethisipuni (5 ml)
  • Horseradish: Amakholori ama-2 nge-isipuni ngasinye (ama-5 amagremu)

Okubalulekile

Ukudla okunama-kilojoule amancane akudingeki kube yisicefe noma ukubhebhetheka. Eqinisweni, ukudla okuningi okunempilo kugcwele ukunambitheka kepha kunama-calories aphansi.

Ukudla izinhlobo ezahlukene zokudla okunomsoco kuzoqinisekisa ukuthi umzimba wakho uthola izakhamzimba okudingayo - futhi kungakhuphula ukwaneliseka kwakho ngokudla kwakho.

Ngokuphawulekile, ukudla okuphelele, okungalungisiwe kuvame ukuqukethe izakhi zomzimba kakhulu.

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