Izithelo eziyi-10 zokwehlisa isisindo (ngama-calories ambalwa)

-Delile

• 1. I-Strawberry
• 2. I-apula
• 3. Eliphakathi
• 4. Kiwi
• 5. UPapaya
• 6. Ulamula
• 7. Itangerine
• 8. Amajingijolo
• 9. Ikhabe
• 10. IPitaia

Isu elihle lokwehlisa isisindo nokwehlisa amafutha esiswini anqwabelene ngukudla izithelo zansuku zonke ezinciphisa ukwehla kwesisindo, kungaba ngenxa yenani eliphansi lama-calories, inani layo elikhulu le-fiber noma inkomba yalo ephansi ye-glycemic.

Izithelo, ngokuvamile, zinama-kilojoule amancane, kepha kubalulekile ukuthi kudliwe imali eyanele, futhi kungafakwa ekudleni okulula noma njenge-dessert yokudla okuyinhloko. Ingxenye enconyiwe izithelo ezi-2 kuya kwezi-3 ezahlukahlukene ngosuku, kubalulekile ukuzifaka ekudleni okuphansi kwekhalori okufanele kuhambisane nomsebenzi ojwayelekile womzimba. Lokhu kuvumela ukwandisa imetabolism futhi kusebenzise izinqolobane zamafutha ezinqwabelene emzimbeni, kuvuna ukwehla kwesisindo.

1. I-Strawberry

Amakholori ngo-100 g: Ama-calories angama-30 no-2 amagremu we-fiber.

Ingxenye enconyiwe: I-1/4 indebe entsha sitrobheli.

Ama-Strawberries akusiza ukuthi wehlise isisindo ngoba aqukethe ama-calories angalungile futhi ngaphezu kwalokho, acebile ngamakhemikhali aphefumulayo ngenxa yenani lawo eliphakeme le-vitamin C, i-folate ne-phenolic compounds, enikeza imiphumela ye-antioxidant ne-anti-inflammatory.

Ngaphezu kwalokho, ama-strawberry acebile ku-fiber, asiza ukulawula amazinga kashukela egazini, njengoba andisa umuzwa wokusutha, anciphisa ama-calories afakiwe futhi athande ukwehla kwesisindo. Banothile futhi nge-potassium, esiza ukulawula umfutho wegazi.

2. I-apula

Amakholori ngo-100 g: Amakholori angama-56 no-1.3 amagremu we-fiber.

Ingxenye enconyiwe: Iyunithi elilodwa eliphakathi nelingu-110 g.

Ama-apula akusiza wehlise isisindo ngoba acebile ngama-antioxidants njengama-catechins ne-chlorogenic acid, futhi aqukethe imicu efana ne-quercetin, esiza ukulawula amazinga kashukela egazini, ukuthuthukisa ukugayeka kokwehla namazinga e-cholesterol ne-triglyceride. Ngaphezu kwalokho, ukusetshenziswa njalo kwama-apula kungasiza ekwehliseni ubungozi bomuntu besifo senhliziyo, umdlavuza kanye nesifuba somoya.

Ama-apula abhakiwe anesinamoni noma ama-clove aqukethe amakhalori ambalwa futhi ayi-dessert emnandi futhi enomsoco. Thola zonke izinzuzo ze-apula.

3. Eliphakathi

Amakholori ngamagremu ayi-100: cishe ama-calories angu-53 no-3 amagremu we-fiber.

Ingxenye enconyiwe: 1/2 iyunithi noma 110 amagremu.

Ipheya lisiza ukwehlisa isisindo ngoba licebile ku-fiber, okusiza ukwenza ngcono ukuhamba kwamathumbu futhi kususe nendlala. Kuyasiza nokulawula amazinga e-cholesterol egazini. Amapheya abhakwa nge-sinamoni nawo ayi-dessert enhle okuthi, ngaphandle kokuthi imnandi, ikusize wehlise isisindo.

4. Kiwi

Amakholori ngo-100 g: Ama-calories angu-51 no-2.7 amagremu we-fiber.

Ingxenye enconyiwe: Iyunithi elilodwa eliphakathi noma amagremu ayi-100.

Phakathi kwezinzuzo ze-Kiwi ukulwa nokuqunjelwa kanye nokukwazi ukwanelisa isifiso sakho sokudla, futhi icebile ku-vitamin C, futhi isisu.

5. UPapaya

Amakholori ngo-100 g: Ama-calories angu-45 no-1.8 amagremu we-fiber.

Ingxenye enconyiwe: 1 inkomishi yepayaya eqoshiwe noma amagremu angama-220

I-diuretic futhi icebile ku-fiber, yenza kube lula ukuqeda indle futhi ilwe nesisu esivuvukile. I-Papaya ilungile ekusizeni ukulawula isifo sikashukela kanye nokuqeda izimpawu ze-gastritis. Ucezu lukaphaya oqoshiwe olunembiza engu-1 ye-yoghurt engenalutho kuyindlela enhle yokudla okulula kwasekuseni.

6. Ulamula

Amakholori ngamagremu ayi-100: Amakholori angu-14 no-2.1 amagremu we-fiber.

I-diuretic, icebile ku-vitamin C ne-antioxidant enamandla, isiza ukuqeda ubuthi nokwenza isikhumba sibe luhlaza ngokwengeziwe. Ukuthatha inkomishi yetiye ekhasini likalamula nsuku zonke kuyindlela enhle yokudla ulamula ongenalo ushukela futhi ujabulele zonke izinzuzo zawo.

Ulamula usiza nokwehlisa i-cholesterol neshukela egazini. Funda ukuthi ulamula ungakusiza kanjani ukunciphisa umzimba.

7. Itangerine

Amakholori ngo-100 g: Ama-calories angama-44 no-1.7 amagremu we-fiber.

Ingxenye enconyiwe: Amayunithi ama-2 amancane noma ama-225 amagremu.

I-Tangerine ikusiza wehlise isisindo ngoba icebile emanzini nasefibre, futhi nokuba nama-calories aphansi. Lesi sithelo sinothe ngo-vitamin C, osiza ekumungeni i-iron emathunjini futhi aqinise amasosha omzimba. Imicu yayo ithuthukisa ukuhamba kwamathumbu, inciphisa ukumuncwa kwamafutha futhi isize ukulawula i-glucose yegazi. Thola izinzuzo zezempilo ze-tangerine.

8. Amajingijolo

Amakholori ngo-100 g: Ama-calories angu-57 no-2.4 amagremu we-fiber.

Ingxenye enconyiwe: 3/4 indebe.

Ama-Blueberries isithelo esinezinzuzo eziningana zezempilo, njengoba zingenawo amanani aphansi kuphela wekhalori kepha futhi zinokuxinana okuphezulu kwe-fiber, okusiza ukulawula amazinga kashukela egazini nokwehlisa i-cholesterol ye-LDL. Ngaphezu kwalokho, icebile ngama-antioxidants, anciphisa ukuvuvukala komzimba kanye nomonakalo odalwe ngama-radicals wamahhala.

9. Ikhabe

Amakholori ngo-100 g: Ama-calories angu-29 no-0.9 g we-fiber.

Ingxenye enconyiwe: 1 inkomishi yamakhabe aqoshiwe.

Ikhabe lisiza ekwehliseni isisindo ngenxa yezindawo zalo zokuchama, ezisiza ukunciphisa ukugcinwa koketshezi njengoba licebile emanzini. Ngaphezu kwalokho, icebile nge-potassium, i-fiber kanye nama-antioxidants anjengevithamini C, i-beta-carotenes ne-lycopene.

10. IPitaia

Amakholori ngo-100 g: Ama-calories angu-50 no-3 amagremu we-fiber.

Ingxenye enconyiwe: 1 iyunithi ephakathi.

IPitaia isithelo esinekhalori eliphansi, esinothe ngama-antioxidants, njengama-betalains nama-flavonoid, ngaphezu kokuba ne-vitamin C, i-iron ne-fiber, phakathi kwamanye amakhemikhali athanda ukwehla kwesisindo, ukwenziwa ngcono kwamasosha omzimba, ukulawula ushukela igazi nokuncipha kwamafutha anqwabelene esibindini.

Thola ezinye izinzuzo zepitaia.