Umlobi: Eugene Taylor
Usuku Lokudalwa: 7 Agasti 2021
Ukuvuselela Usuku: 21 Ujuni 2024
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-Delile

Amakholori ahlinzeka ngamandla adingwa umzimba wakho ukuze usebenze futhi uhlale uphila.

Ngenkathi kungekho bufakazi bokusekela lokho kudla okunama-negative-calorie Okuningi ama-calories kunalawo ahlinzekwayo, ukudla osekuvele kunama-calories amancane empeleni kunganikeza ama-calories ambalwa kunokulindelekile. Lokhu kungenxa yokuthi umzimba wakho usebenzisa amandla ukugaya.

Uma uzama ukunciphisa ukudla kwakho okuphelele kwekhalori, ukudla ukudla okunama-kilojoule amaningi, njengezithelo nemifino ethile, kuyindlela elula yokufeza leyo nhloso.

Nakhu ukudla okungu-38 okunama-calories acishe abe ngu-zero.

1. Ama-apula

Ama-apula anomsoco kakhulu futhi angenye yezithelo ezithandwa kakhulu e-United States, ngokwe-USDA’s Economic Research Service (1).

Inkomishi eyodwa (125 amagremu) wezingcezu zama-apula inama-khalori angama-57 futhi cishe amagremu amathathu efayibha yokudla (2).


Njengoba umzimba wakho kufanele ushise amandla wokugaya ama-apula, inani eliphelele lama-khalori ahlinzekwa yilesi sithelo cishe lincane kunelibikiwe.

Indlela Yokuhlanza ama-apula

2. Arugula

I-Arugula iluhlaza okotshani obumnyama, obunamaqabunga nokunambitheka kopelepele.

Isetshenziswa kakhulu kumasaladi, icebile ku-vitamin K futhi iqukethe i-folate, calcium ne-potassium.

Inkomishi eyodwa (isigamu) ye-arugula inama-calories amathathu kuphela (3).

3. I-Asparagus

I-Asparagus imifino eqhakazayo eza nezinhlobo eziluhlaza, ezimhlophe nezinsomi.

Zonke izinhlobo ze-asparagus ziphilile, kepha i-asparagus eluhlaza okwesibhakabhaka inezinhlanganisela ezibizwa ngama-anthocyanins ezingasiza ekuvikeleni isifo senhliziyo ().

Inkomishi eyodwa (134 amagremu) ye-asparagus inama-khalori angama-27 kuphela futhi icebile ku-vitamin K ne-folate, inikezela ngama-DVs angama-70% no-17%, ngokulandelana (5).

4. Ama-beet

Ama-beet ayizimpande zemifino ezinombala obovu obomvu noma onsomi. Enye yezinzuzo ezicwaningwe kakhulu zama-beet amandla awo okwehlisa umfutho wegazi ().


Ama-beet aqukethe amakhalori angama-59 kuphela ngenkomishi (136 amagremu) kanye no-13% we-DV ye-potassium (7).

5. Broccoli

I-Brokholi ingenye yemifino enomsoco kakhulu emhlabeni. Kuyilungu lomndeni we-cruciferous wemifino futhi kungasiza ekulweni nomdlavuza ().

Inkomishi eyodwa (u-91 amagremu) we-broccoli inama-calories angama-31 kuphela nangaphezulu kwe-100% yenani likavithamini C abantu abaningi abalidingayo ngosuku (9).

6. Umhluzi

Kunezinhlobo eziningi zomhluzi, kufaka phakathi inkukhu, inyama yenkomo nemifino. Ingadliwa yodwa noma isetshenziswe njengesisekelo sesobho kanye nesitshulu.

Ngokuya ngohlobo lomhluzi, inkomishi eyodwa - noma cishe u-240 ml - imvamisa iqukethe ama-calories ayi-7-12 (10, 11, 12).

7. Amahlumela eBrussels

Amahlumela eBrussels yimifino enomsoco kakhulu. Zifana neklabishi elincane futhi zingadliwa ziluhlaza noma ziphekiwe.

Ucwaningo lukhombisa ukuthi ukudla amahlumela aseBrussels kungavikela ekulimaleni kwe-DNA ngenxa yokuqukethwe kwawo okungu-vitamin C ().

Lezi zindawo ezinamandla okudla okunomsoco zinama-calories angu-38 ngenkomishi ngayinye (88 gram) (14).


8. Iklabishi

Iklabishi yimifino enamaqabunga aluhlaza noma ansomi. Kuyisithako esivamile kuma-slaws namasaladi. Iklabishi elibilile laziwa njenge-sauerkraut.

Kunama-calories amancane kakhulu futhi aqukethe ama-calories angu-22 kuphela ngenkomishi (89 gram) (15).

9. Amaqathi

Izaqathe ziyimifino ethandwa kakhulu. Imvamisa mincane futhi iwolintshi, kepha futhi ingaba bomvu, phuzi, nsomi noma mhlophe.

Iningi labantu lihlobanisa ukubona kahle nokudla izaqathe ngoba zicebile nge-beta-carotene, engaguqulwa ibe nguvithamini A. Ukuthola uvithamini A owanele kuyadingeka ukuze ubone kahle.

Ukusetshenziswa kwenkomishi eyodwa (ama-gramu ayi-128) izaqathe kunama-calories angama-53 kuphela nangaphezulu kuka-400% we-DV ngevithamini A (16).

10. Ukholifulawa

Ukholifulawa uvame ukubonwa njengekhanda elimhlophe ngaphakathi kwamaqabunga aluhlaza. Izinhlobo ezingavamile kakhulu zinamakhanda ansomi, awolintshi naphuzi.

Eminyakeni yamuva nje, ukholifulawa usuthandwa kakhulu esikhundleni semifino ephezulu noma okusanhlamvu.

Inkomishi eyodwa (amagremu ayi-100) kakholifulawa inama-khalori angama-25 kanye no-gramu amahlanu kuphela we-carbs (17).

11. Isilimo esidliwayo esinamagatsha anamanzi

Isilimo esidliwayo esinamagatsha anamanzi kungenye yokudla okwaziwa kakhulu, okunama-kilojoule amaningi.

Izingongolo zawo ezinde, eziluhlaza zinezicucu ezingenakunyibilika ezingase zingagayeki emzimbeni wakho, ngaleyo ndlela zinganikeli ngama-calories.

Isilimo esidliwayo esinamagatsha anamanzi futhi anokuqukethwe okuphezulu kwamanzi, okwenza kube ngokwemvelo ngama-calories aphansi. Kunama-calories ayi-18 kuphela enkomishini eyodwa (110 amagremu) wesilimo esidliwayo esinamagatsha anamanzi aqoshiwe (18).

12. Ishadi

I-Chard luhlaza olunamaqabunga oluza ngezinhlobonhlobo eziningana. Iphezulu kakhulu ku-vitamin K, isakhi esisiza ekunqandeni kahle kwegazi.

Inkomishi eyodwa (36 amagremu) we-chard inama-calories ayi-7 kuphela futhi iqukethe i-374% ye-DV ka-vitamin K (19).

13. UClementines

UClementines ufana namawolintshi amancane. Ziwukudla okuvamile e-United States futhi zaziwa ngokuqukethwe okunevithamini C ephezulu.

Isithelo esisodwa (amagremu angama-74) sifaka ama-60% we-DV ku-vitamin C kanye nama-calories angama-35 kuphela (20).

14. Ukhukhamba

Ukhukhamba uyimifino eqabulayo evame ukutholakala kumasaladi. Zisetshenziselwa ukunambitha amanzi kanye nezithelo namakhambi.

Njengoba ukhukhamba kungamanzi kakhulu, aphansi kakhulu ngama-calories - inkomishi eyodwa-isigamu (52 gram) ine-8 (21) kuphela.

15. Fennel

I-Fennel iyimifino enamandla kakhulu enokunambitheka okuphelele kwe-licorice. Imbewu yefennel eyomile isetshenziselwa ukwengeza ukunambitheka kwe-anise ezitsheni.

I-Fennel ingajatshulelwa eluhlaza, eyosiwe noma eboshiwe. Kunama-khalori angama-27 enkomishini eyodwa (87 amagremu) efennel eluhlaza (22).

16. Igalikhi

I-garlic inephunga nokunambitheka okuqinile futhi isetshenziswa kakhulu ekuphekeni ukwengeza ukunambitheka ezitsheni.

I-Garlic isetshenziswe amakhulu eminyaka njengekhambi lezifo ezahlukahlukene. Ucwaningo lukhombisa ukuthi lungehlisa umfutho wegazi futhi lilwe nezifo noma nomdlavuza (23).

I-clove eyodwa (3 amagremu) kagalikhi inama-calories ayi-5 kuphela (24).

17. Amagilebhisi

Izithelo zamagilebhisi zingenye yezithelo ezisawolintshi ezinomsoco futhi ezinomsoco. Zingajatshulelwa zodwa noma ngaphezulu kweyogathi, isaladi noma ngisho nenhlanzi.

Amakhemikhali athile ku-grapefruit anganciphisa amazinga e-cholesterol futhi andise imetabolism (25).

Kunama-khalori angama-52 ngesigamu se-grapefruit (123 gram) (26).

18. Ulethisi Weqhwa

Ilethisi le-Iceberg laziwa ngokuqukethwe kwamanzi amaningi. Isetshenziswa kakhulu kumasaladi nangaphezulu kwama-burger noma ama-sandwich.

Noma iningi labantu licabanga ukuthi alinamsoco njengamanye amalithisi, ulethisi weqhwa ucebe ngovithamini K, uvithamini A kanye ne-folate.

Inkomishi eyodwa (amagremu angama-72) ka ulethisi weqhwa unama-calories ayi-10 kuphela (27).

19. Jicama

I-Jicama iyimifino ye-tuber efana namazambane amhlophe. Le mifino idliwa ngokuluhlaza futhi inokuthungwa okufana ne-apula elimnandi.

Inkomishi eyodwa (120 amagremu) ye-jicama ine-40% ye-DV ye-vitamin C kanye nama-calories angama-46 kuphela (28).

20. Kale

I-Kale inguhlaza okotshani obutholile ukuthandwa eminyakeni yamuva ngezinzuzo zayo ezinhle zokudla okunempilo.

Ungathola ama-kale kumasaladi, ama-smoothies kanye nezitsha zemifino.

I-Kale ingenye yemithombo ecebile kakhulu ye-vitamin K emhlabeni. Inkomishi eyodwa (amagremu angama-67) icishe iphindwe kasikhombisa inani levithamini K elidingwa umuntu ojwayelekile ngosuku kanye nama-calories angama-34 kuphela (29).

21. AmaLamula namaLime

Ijusi ne-zest yolamula nam lime kusetshenziswa kakhulu ukunambitha amanzi, ukugqoka isaladi, ama-marinade neziphuzo ezidakayo.

I-citrus yenza okungaphezu nje kokungeza ukunambitheka. Ucwaningo lukhombisa ukuthi ujusi kalamula unezakhi ezingasebenza njengama-antioxidants ukulwa nokuvikela izifo emzimbeni wakho (30).

I-ounce elilodwa lamanzi (30 amagremu) kalamula noma ijusi likalamula linama-calories ayi-8 kuphela (31, 32).

22. Amakhowe Amhlophe

Amakhowe awuhlobo lwesikhunta esinokuthungwa okufana nesipanji.Abalimi bemifino kanye nemifino kwesinye isikhathi bayayisebenzisa esikhundleni senyama.

Amakhowe aqukethe izakhi zomzimba eziningana ezibalulekile futhi anama-calories ayi-15 kuphela ngenkomishi (70 grams) (34).

23. Anyanisi

U-anyanisi uyimifino ethandwa kakhulu. Izinhlobonhlobo zika-anyanisi zifaka phakathi okubomvu, okumhlophe nokuphuzi, kanye no-anyanisi wasentwasahlobo noma ama-scallion.

Noma ukunambitheka kwehluka ngokuya ngohlobo, wonke u-anyanisi anama-calories ambalwa kakhulu - anyanisi ophakathi nendawo (110 grams) unama-44 (35) cishe.

24. Upelepele

Upelepele uza ngemibala eminingi, ubujamo nobukhulu. Izinhlobo ezidumile zifaka upelepele wensimbi kanye namajalapeno.

Ucwaningo lukhombisa ukuthi upelepele wezinsimbi uphezulu kakhulu kuma-antioxidants futhi ungavikela umzimba emiphumeleni elimazayo ye-oxidation (36).

Kunama-calories angama-46 kuphela enkomishini eyodwa (149 amagremu) kapelepele oqoshiwe, obomvu (37).

25. UPapaya

UPapaya isithelo esiwolintshi esinezinhlamvu ezimnyama esifana nekhabe futhi sivame ukutshalwa ezindaweni ezishisayo.

Iphezulu kakhulu ku-vitamin A futhi ingumthombo omuhle we-potassium. Inkomishi eyodwa (140 amagremu) kapopoi inama-calories angama-55 kuphela (38).

26. Izidwaba

I-Radishes iyimifino yezimpande ezinamafutha ngokuluma okuncane okubabayo.

Zijwayele ukubonwa ezitolo zokudla njengombala opinki noma obomvu kodwa zingatshalwa ngemibala ehlukahlukene.

Ama-Radishes anezakhamzimba eziningana ezizuzisayo kanye nama-calories ayi-19 kuphela ngenkomishi (116 gram) (39).

27. I-Romaine ulethisi

I-Romaine ulethisi imifino enamaqabunga ethandwa kakhulu esetshenziswa kumasaladi nakuma-sandwich.

Okuqukethwe kwekhalori laseRoma liphansi kakhulu ngoba liphezulu emanzini futhi licebile nge-fiber. Iqabunga elilodwa (amagremu ayisithupha) lethisi le-romaine linekhalori elilodwa nje (40).

28. Rutabaga

URutabaga uyimpande yemifino eyaziwa nangokuthi i-swede.

Kunambitheka okufana ne-turnips futhi kuyindawo ethandwayo yamazambane ezincwadini zokupheka ukunciphisa inani lama-carbs.

Inkomishi eyodwa (140 amagremu) we-rutabaga inama-calories angama-50 kanye no-11 gram kuphela wama-carbohydrate (41).

29. Amajikijolo

Ama-Strawberries isithelo esithandwa kakhulu. Zihlukahlukene kakhulu futhi zivela kwizitsha zasekuseni, izimpahla ezibhakiwe namasaladi.

Ucwaningo lukhombisa ukuthi ukudla amajikijolo kungakusiza ekuvikeleni ezifweni ezingalapheki, njengomdlavuza nesifo senhliziyo ().

Kunama-calories angaphansi kwama-50 enkomishini eyodwa (152 amagremu) ama-strawberry (43).

30. Isipinashi

Isipinashi olunye uhlaza olunamaqabunga olugcwele amavithamini namaminerali kanye nama-calories aphansi kakhulu.

Iphakeme ngo-vitamin K, uvithamini A no-folate futhi unamaprotheni amaningi kuneminye imifino enamaqabunga.

Inkomishi eyodwa (30 amagremu) yokuphaka isipinashi inama-calories ayi-7 kuphela (44).

31. Peas Ushukela Peas

Peas kashukela snap yizinhlobonhlobo ezimnandi zamaphizi. Ama-pods abo ayadliwa ngokuphelele futhi anephunga elimnandi.

Ngokuvamile zidliwa ziluhlaza zodwa noma ngediphu, nokho zingabuye zengezwe kuzitsha zemifino namasaladi.

Ama-peas we-Snap anomsoco kakhulu futhi aqukethe cishe i-100% ye-DV ye-vitamin C yamakhalori angama-41 kuphela enkomishini eyodwa (98 amagremu) (45).

32. Utamatisi

Utamatisi ungenye yemifino ethandwa kakhulu emhlabeni. Zinganikezwa ziluhlaza, ziphekwe noma zihlanzwe kusoso katamatisi.

Futhi anomsoco kakhulu futhi aqukethe into eyinzuzo ebizwa nge-lycopene. Ucwaningo lukhombisile ukuthi i-lycopene ingavikela kumdlavuza, ukuvuvukala kanye nesifo senhliziyo ().

Inkomishi eyodwa (149 amagremu) yamatamatisi e-cherry inama-calories angama-27 (47).

33. Itheniphu

I-Turnips yimifino emhlophe yezimpande enenyama ebabayo kancane. Zivame ukungezwa kumasobho nesitshulu.

I-Turnips inezakhamzimba eziningana ezizuzisayo kanye nama-calories angu-37 kuphela ngenkomishi (130 gram) (48).

34. Umabhebhana

I-Watercress yimifino enamaqabunga ekhula emanzini agobhozayo. Ngokuvamile isetshenziselwa amasaladi namasangweji wetiye.

Noma i-watercress ingathandwa njengamanye amahlaza, inomsoco ofanayo.

Inkomishi eyodwa (34 amagremu) yale mifino inikeza u-106% we-DV ku-vitamin K, u-24% we-DV ka-vitamin C no-22% we-DV ka-vitamin A - futhi konke kube ngama-calories amancane (49).

35. Ikhabe

Njengoba igama lalo lisikisela, ikhabe isithelo esiphehla kakhulu. Iyanambitheka yodwa noma ibhangqwe neminti entsha ne-feta.

Ikhabe liqukethe cishe zonke izakhi kanye nenani eliphakeme likavithamini C. Kunama-khalori angama-46 enkomishini eyodwa (152 amagremu) ekhabe (5).

36. iZucchini

I-Zucchini uhlobo oluhlaza lwesikwashi sasehlobo. It has ukunambitheka obucayi okwenza kube ukwengeza enza izinto ezihlukahlukene zokupheka.

Eminyakeni yamuva nje, ukufaka i-zucchini ku- “zoodle” esikhundleni se-carb noodle ephakeme sekuthandwa kakhulu.

IZucchini nayo inama-calories amancane impela, inenkomishi engu-18 kuphela ngenkomishi (124 gram) (51).

37. Iziphuzo: Ikhofi, i-Herbal Tea, Amanzi, Amanzi Ane-Carbonated

Ezinye iziphuzo zinama-calories aphansi kakhulu, ikakhulukazi uma ungangezi lutho kuzo.

Amanzi angenalutho aqukethe ama-calories. Iningi lama-herbal teas namanzi anekhabhoni ane-zero kuya kuma-calories ambalwa kakhulu, kuyilapho ikhofi elimnyama linama-calories ama-2 kuphela ngenkomishi (237 grams) (52).

Ukukhetha lezi ziphuzo ngeziphuzo noshukela ongeziwe, ukhilimu noma ijusi kungakusiza ukuthi unciphise ukudla okudla ngekhalori.

38. Amakhambi Nezinongo

Amakhambi nezinongo kusetshenziselwa ukwengeza ukunambitheka ekudleni futhi kunama-calories aphansi kakhulu.

Amakhambi ajwayelekile adliwa amasha noma omisiwe afaka i-parsley, i-basil, i-mint, i-oregano ne-cilantro. Ezinye izinongo ezaziwayo yisinamoni, i-paprika, ikhumini ne-curry.

Amakhambi amaningi nezinongo zinama-khalori angaphansi kwamahlanu ngethisipuni ngalinye (53).

Okusemqoka

Kukhona ukudla okuningi okumnandi okunama-calories aphansi.

Iningi lazo yizithelo nemifino equkethe nezakhamzimba ezisiza impilo yakho.

Ukudla okuhlukahlukene kwalokhu kudla kuzokunikeza izakhamzimba eziningi ngenani elincane lama-calories.

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