Izithelo Eziphilile, Ezinama-khalori Amaningi Okukusiza Ukhuluphele

-Delile

• Izithelo ezintsha
• 1. Ubhanana
• 2. Ukwatapheya
• 3. Inyama kakhukhunathi
• 4. Umango
• Izithelo ezomile
• 5. Izinsuku
• 6. Amaphruni
• 7. Amabhilikosi omisiwe
• 8. Amakhiwane omisiwe
• 9. Omisiwe
• 10. AmaSultana
• 11. Ama-currants
• Okubalulekile

Kwabanye abantu, ukuthola isisindo noma ukwakha imisipha kungaba yinselele.

Yize izithelo kungavamisile ukuthi kube yiqembu lokuqala lokudla okufika emqondweni lapho uzama ukwenza inqwaba, izinhlobo eziningi zezithelo zinganikeza ama-calories angeziwe umzimba wakho awudingayo ukuze uthole isisindo.

Ngaphezu kwalokho, bapakisha amavithamini namaminerali abalulekile ukusekela impilo yakho.

Nazi izithelo eziyi-11 ezinempilo neziphezulu ezinekhalori ezingakusiza ukuthi ukhuluphale.

Izithelo ezintsha

Yize izithelo eziningi zinama-calories aphansi, eziningi zingakusiza ukuthi ukhuluphale ngenxa yokuqukethwe okuphezulu kwe-carb noma amafutha.

Nazi izithelo ezi-4 ezintsha ezingakusiza ukhuluphele.

1. Ubhanana

Ubhanana uyisinqumo esihle kakhulu uma ufuna ukuthola isisindo.

Akuzona nje kuphela ezinomsoco kodwa futhi ziwumthombo omuhle wama-carbs nama-calories.

Ubhanana owodwa osayizi ophakathi (118-gram) uqukethe izakhi zomzimba ezilandelayo ():

• Amakholori: 105
• Amaprotheni: 1 igremu
• Amafutha: 0.4 amagremu
• AmaCarbs: 27 amagremu
• Umucu: 3 amagremu
• Uvithamini B6: I-26% ye-Daily Value (DV)
• I-Manganese: U-13% we-DV

Ngaphezu kwalokho, ubhanana upakisha amanye ama-micronutrients amaningi. Ubhanana oluhlaza, ikakhulukazi, unesitashi esimelana kakhulu, esidlula emgudwini wokugaya ongagaywanga. Ucwaningo luxhumanise isitashi esimelana nokuthuthuka kwempilo yamathumbu ().

Ubhanana uyisidlwana esilula ohambweni futhi ungangezwa ku-oatmeal noma kuma-smoothies enziwe nezinye izithako ezinekhalori eliphezulu, njengebhotela le-nut noma i-yogurt egcwele amafutha ukukusiza ukhuluphele.

2. Ukwatapheya

Ukwatapheya uziqhayisa ngephrofayili yomsoco ehlaba umxhwele. Futhi, zinama-kilojoule amaningi namafutha anempilo, okwenza kube yisinqumo esihle kakhulu kubantu abafuna ukukhuluphala.

Isigamu se-avocado esilinganiselwe (100-gram) siqukethe izakhi zomzimba ezilandelayo ():

• Amakholori: 161
• Amaprotheni: 2 amagremu
• Amafutha: 15 amagremu
• AmaCarbs: 8.6 amagremu
• Umucu: 7 amagremu
• Uvithamini K: 17.5% we-DV
• Umlingiswa: 21% we-DV

Ama-avocado acebile nakwamanye ama-micronutrients amaningi, kufaka phakathi i-potassium namavithamini K, C, B5 (pantothenic acid), kanye ne-B6 (pyridoxine) ().

Ngaphezu kwalokho, ziyahlukahluka ngokumangalisayo futhi zingasetshenziswa ngezindlela eziningi. Zama ukuwafaka kumasobho namasaladi noma ukuwasebenzise njengokusabalala eceleni komthombo wamaprotheni njengamaqanda.

3. Inyama kakhukhunathi

Ukhukhunathi isithelo esinezinto ezihlukahlukene esizuze ukuthandwa ngezinzuzo zaso eziningi zezempilo. Futhi kungumthombo omkhulu wama-calories, njengoba unamafutha amaningi futhi ulinganisela kuma-carbs.

I-ounce elilodwa (28-gram) eliphaka inyama kakhukhunathi linikeza izakhamzimba ezilandelayo ():

• Amakholori: 99
• Amaprotheni: 1 amagremu
• Amafutha: 9.4 amagremu
• AmaCarbs: 4.3 amagremu
• Umucu: 2.5 amagremu
• I-Manganese: U-17% we-DV
• Selenium: 5% we-DV

Inyama kakhukhunathi nayo iphezulu kumaminerali amaningi abalulekile, kufaka phakathi i-phosphorus nethusi.

Ngaphezu kwakho konke, ingajatshulelwa ngezindlela eziningi. Zama ukufafaza ukhukhunathi osikiwe kusaladi lezithelo, ukuwufaka ku-stir-fries, noma ukuwuxube ube yisobho nama-smoothies ukwandisa okuqukethwe kwekhalori ekudleni kwakho nasekudleni kwakho.

4. Umango

Imango isithelo esimnandi, esimnandi esinomlando omnandi wezakhamzimba.

Njengobhanana, umango ungumthombo omuhle wama-calories - ikakhulukazi avela ku-carbs.

Inkomishi eyodwa (165 amagremu) kamango inikeza izakhamzimba ezilandelayo ():

• Amakholori: 99
• Amaprotheni: 1.4 amagremu
• Amafutha: 0.6 amagremu
• AmaCarbs: 25 amagremu
• Umucu: 3 amagremu
• Uvithamini C: Ama-67% we-DV
• Umlingiswa: U-18% we-DV

Ngaphezu kwalokho, umango ungumthombo omuhle wethusi, amavithamini amaningi B, namavithamini A no-E.

Imango limnandi ngokwalo kodwa futhi lihlanganisa kakhulu ama-smoothies, ama-salsas namasaladi ehlobo. Zama ukumatanisa umango omusha nezithako ezinamakhalori aphezulu njengamantongomane noma ukhukhunathi uma ukuzuza kwesisindo kungumgomo wakho.

Ezinye izithelo ezintsha, njengekotapeya nokakhukhunathi, yimithombo emihle yamafutha enempilo, angakusiza ukhuluphele. Ubhanana nomango bacebile ngama-carbs nama-calories.

Izithelo ezomile

Izithelo ezomisiwe yizithelo ezisuswe cishe konke okuqukethwe yizo zamanzi ngezindlela ezahlukahlukene zokomisa.

Okushiywe yisidlakudla esinamandla esithe, yize sincane, sinomsoco kakhulu. Eqinisweni, izifundo zilinganisela ukuthi izithelo ezomisiwe ziqukethe ama-micronutrients angaphezu kwama-3-5 kunezithelo ezintsha ().

Ngoba izithelo ezomisiwe zinamandla aminyene, zihle kakhulu kubantu abazama ukukhuluphala. Kodwa-ke, zinoshukela wemvelo ophakeme, ngakho-ke kungcono ukuzihlanganisa nomthombo wamafutha noma amaprotheni anempilo ukunciphisa imiphumela emibi engaba khona kushukela wakho wegazi ().

Nawa amakhalori aphezulu, izithelo ezomisiwe ezingakusiza ukhuluphele.

5. Izinsuku

Izinsuku ziyizithelo ezincane, eziyindilinga zesundu, ezikhula ezindaweni ezishisayo.

Ngokuvamile athengiswa omisiwe emazweni amaningi aseNtshonalanga futhi alayishwa izakhamzimba.

Usuku olulodwa (amagremu angama-24) lunikeza izakhi zomzimba ezilandelayo ():

• Amakholori: 66.5
• Amaprotheni: 0.4 amagremu
• Amafutha: 0.1 amagremu
• AmaCarbs: 18 amagremu
• Umucu: 1.6 amagremu
• Potassium: 4% we-DV
• Magnesium: 3% we-DV

Lezi zithelo zingumthombo omuhle wethusi, i-manganese, i-iron, ne-vitamin B6.

Njengoba kunikezwe ukuthi izinsuku zivame ukuthengiswa zomisiwe, zinempilo eshalofini ende, ezenza indlela eguquguqukayo yokwandisa ukudla kwakho kwekhalori. Benza isibopho esikhulu kuzimpahla ezibhakiwe noma bangajatshulelwa bodwa.

Zama izinsuku zokugxilisa ngebhotela le-alimondi namakhekhe kakhukhunathi ukuze uthole ukudla okulula, okunekhalori eliphezulu.

6. Amaphruni

Ama-prunes ngama-plums omisiwe apakisha isibhakela esinomsoco.

I-1-ounce (28-gram) yokuphaka umlimi unikeza izakhi zomzimba ezilandelayo ():

• Amakholori: 67
• Amaprotheni: 0.6 amagremu
• Amafutha: 0.1 amagremu
• AmaCarbs: 18 amagremu
• Umucu: 2 amagremu
• Uvithamini K: I-14% ye-DV
• Potassium: U-4.4% we-DV

AmaPrune ayaziwa futhi ngekhono lawo lokunciphisa ukuqunjelwa. Okuqukethwe kwabo kwe-fiber kungasiza ukwengeza inqwaba esitokisini sakho futhi kusheshise ukuhamba kwayo ngokusebenzisa isisu sakho ().

Ama-prunes anempilo eshalofini ende futhi kulula ukuwafaka ekudleni kwakho, okwenza kube yindlela elula yokwengeza ukudla kwakho kwekhalori futhi usize ukuzuza okunempilo kwesisindo. Bazizwela ngokwabo, kepha futhi ungazijabulela kumasaladi akho owathandayo, ama-smoothies, nezimpahla ezibhakiwe.

7. Amabhilikosi omisiwe

Amabhilikosi ayizithelo zamatshe eziphuzi ezithandwayo ezingajatshulelwa zombili ezintsha nezomisiwe.

I-ounce elilodwa (28-gram) lokuphakela ama-apricot omisiwe linikeza izakhi zomzimba ezilandelayo ():

• Amakholori: 67
• Amaprotheni: 0.8 amagremu
• Amafutha: 0.1 amagremu
• AmaCarbs: 18 amagremu
• Umucu: 2 amagremu
• Uvithamini A: U-6% we-DV
• Uvithamini E: U-8% we-DV

Ngaphezu kokuba ngumthombo omuhle kakhulu wama-calories, ama-apricot omisiwe awumthombo omuhle we-beta-carotene, i-lutein, ne-zeaxanthin - imibala emithathu yezitshalo esekela impilo yamehlo ().

Amabhilikosi omisiwe enza isiphuzo esihle kakhulu sokuzikhethela ntambama futhi abhanqa kahle namantongomane noshizi, nakho okungakusiza ukhuluphele, njengoba kuyimithombo emihle yama-calories namafutha.

8. Amakhiwane omisiwe

Kujatshulelwa omabili omisiwe futhi omisiwe, amakhiwane ayizithelo ezithandwayo ezinambitheka omnandi nokho-omnene.

I-ounce elilodwa (28-gram) elinikezela ngamakhiwane omisiwe linikeza izakhi zomzimba ezilandelayo ():

• Amakholori: 70
• Amaprotheni: 1 amagremu
• Amafutha: 0.3 igremu
• AmaCarbs: 18 amagremu
• Umucu: 3 amagremu
• Potassium: 4% we-DV
• I-calcium: U-3.5% we-DV

Amakhiwane omisiwe anomnandi wodwa noma angajatshulelwa ukuhlobisa ama-oats, iyogathi noma amasaladi. Zibuye zihambisane kahle noshizi nama-crackers.

Abanye abantu bakhetha ukuthambisa amakhiwane abo omisiwe ngokuwabilisa emanzini kuze kube yimizuzu eyi-10.

9. Omisiwe

Izithelo zomvini zingamagilebhisi omisiwe eza ngobukhulu nemibala ehlukahlukene.

E-United States nase-Canada, leli gama ngokuvamile libhekisela kuzo zonke izinhlobo zamagilebhisi omisiwe, kanti e-Australia, eNew Zealand, e-Ireland nase-United Kingdom, lichaza izinhlobo ezinombala omnyama kuphela ezinkulu.

I-1-ounce (28-gram) yokuphaka omisiwe inikeza izakhamzimba ezilandelayo ():

• Amakholori: 85
• Amaprotheni: 1 amagremu
• Amafutha: 0.1 amagremu
• AmaCarbs: 22 amagremu
• Umucu: 1 amagremu
• Potassium: U-4.5% we-DV
• Insimbi: 3% we-DV

Omisiwe futhi bawumthombo omuhle wethusi, i-manganese, i-magnesium, namavithamini amaningi we-B.

Ukungeza omisiwe ekudleni kwakho kuyindlela elula yokwengeza ukudla kwakho kwekhalori. Banambitha kahle kakhulu ngaphandle kwebhokisi futhi babhangqa kahle ngamantongomane, ama-yogathi, ushizi, amasaladi, ne-oatmeal.

10. AmaSultana

Njengamagilebhisi omisiwe, ama-sultana ngolunye uhlobo lwamagilebhisi omisiwe.

Kodwa-ke, zenziwe ngamagilebhisi aluhlaza angenazimbewu, ikakhulukazi uhlobo lweThompson olungenambewu. E-United States, ama-sultana avame ukubizwa ngokuthi "omisiwe begolide" ngenxa yombala wawo okhanyayo.

I-1-ounce (28-gram) yokuphakela ama-sultana inikeza izakhamzimba ezilandelayo ():

• Amakholori: 91
• Amaprotheni: 0.7 amagremu
• Amafutha: 0 amagremu
• AmaCarbs: 22 amagremu
• Umucu: 0.7 amagremu
• Insimbi: U-4.2% we-DV

AmaSultana angadliwa ngokufana nokwomisiwe, okwenza kube yindlela elula yokwengeza ukudla kwakho kwekhalori. Zidle zodwa noma uzihlanganise namantongomane, ama-yogathi, ushizi noma amasaladi.

11. Ama-currants

Ama-currants mancane, amnandi, amagilebhisi omisiwe ezinhlobonhlobo ezibizwa nge- "Black Corinth."

Naphezu kobukhulu bawo obuncane, bapakisha ukunambitheka okunamandla, okumnandi, okwenza kube lula kakhulu.

I-1-ounce (28-gram) yokuphakelwa kwama-currants inikeza izakhamzimba ezilandelayo ():

• Amakholori: 79
• Amaprotheni: 1.14 amagremu
• Amafutha: 0.1 amagremu
• AmaCarbs: 21 amagremu
• Umucu: 2 amagremu
• Yethusi: U-15% we-DV
• Insimbi: 5% we-DV

Ama-currants nawo awumthombo omuhle we-zinc, i-potassium, i-magnesium, namanye ama-micronutrients.

Zama ukwengeza ama-currants kuma-yogurts, ama-stuffings, nezitsha ezibhakiwe ukuze wandise okuqukethwe kwawo kwekhalori. Kungabuye kujatshulelwe ngamantongomane nembewu njengesidlo esihlwabusayo sasemini noma santambama.

Izithelo ezomile, njengezinsuku, ama-prune, ama-apricot, amakhiwane, ama-sultana, ama-currants, nama-raisin, aqukethe ama-calories amaningi kunabalingani bawo abasha, okubenza babe nezindlela ezinhle zokuzuza isisindo esinempilo. Ngaphezu kwalokho, bathambekele ekupakisheni ama-micronutrients ama-3-5 ngaphezulu.

Okubalulekile

Kukhona inqwaba yama-kilojoule amaningi, izithelo ezinomsoco ezingasekela impilo enhle futhi zikusize ukhuluphele.

Ukufaka ezimbalwa zalezi zithelo ezingenhla ekudleni kwakho noma ekudleni okulula kungasiza ekukhuphuleni ukudla kwakho kwekhalori nsuku zonke futhi kusize ukuzuza kwesisindo okunempilo.

Ngaphezu kwalokho, ukuhlanganisa lezi zithelo nomthombo wamaprotheni noma amafutha kungangeza amakhalori athe xaxa ngenkathi kuqinisekiswa ukuthi amazinga kashukela egazini ahlala ezinzile.