Zvokudya makumi mana nezviviri zvakaderera mumaKoriori

Zvemukati

• 1–4. Nyama nehuku
• 1. Ziso reround steak
• 2. Bhonzo rehuku, risina ganda
• 3. Turkey zamu
• 4. Nguruve nyoro
• 5-8. Hove uye hove
• 5. Cod
• 6. Salmoni
• 7. Scallops
• 8. Mahoster
• 9–17. Muriwo
• 9. Chinese kabichi
• 10. Watercress
• 11. Makomkoro
• 12. Radishes
• 13. Celery
• 14. Kale
• 15. Sipinachi
• 16. Mhiripiri
• 17. Howa
• 18-23. Zvibereko nemabriji
• 18. Strawberries
• 19. Cantaloupe
• 20. Watermelon
• 21. Blueberries
• 22. Muchero
• 23. Kiwifruit
• 24-25. Mbesa
• 24. Bhinzi nhema
• 25. Runyemba
• 26–29. Dairy nemazai
• 26. Mukaka wakafuta
• 27. Plain isina mafuta yogati
• 28. Yakaderera-mafuta kottage chizi
• 29. Mazai
• 30–34. Zviyo
• 30. Popcorn
• 31. Shirataki manoodles
• 32. Oats uye oatmeal
• 33. Sadza remusango
• 34. Quinoa
• 35-36. Nuts uye mbeu
• 35.Mukaka wemaarumondi usina kutapira
• 36. Machende
• 37–40. Zvinwiwa
• 37. Mvura
• 38. Tee isina kutapira
• 39. Kofi nhema
• 40. Mvura inopenya
• 41–42. Condiment
• 41. Miriwo nezvinonhuwira
• 42. Yakaderera-koriori condiments
• Chinokosha

Kuderedza koriori yako yaunodya inogona kuve nzira inoshanda yekudzora huremu.

Zvisinei, hazvisi zvekudya zvese zvakaenzana kana zvasvika pakukosha kwehutano. Zvimwe zvekudya zvakaderera mumakirori uye zvakare zvine mashoma muuturu.

Kana uchidzikamisa yako calorie yaunodya, zvakakosha kusarudza chikafu-chakakora chikafu, icho chine huwandu hwakakwana hwehuwandu hwehuwandu hwe macalorie avanopa.

Zvakare, chikafu chizere nezvakazara, chikafu-chine chikafu chingakubatsira kuti unzwe kugutsikana uchicheka macalorie ().

Heano makumi mana nemaviri ezvikafu zvinovaka muviri zvakaderera mumacalorie.

1–4. Nyama nehuku

Nemhaka yekuti ane mapuroteni mazhinji, nyama yakakora uye huku ndeyekudya kwakanaka kwekudya iwe paunenge uchiedza kucheka macalorie.

Mapuroteni anowedzera manzwiro ekuzara uye anogona kukubatsira iwe kudya mashoma macalorie mukati mezuva rese (,).

Nyama dzinodzikira mumacalorie ndidzo dzakatetepa. Mafuta ane macalorie-dense, saka mafuta akacheka nyama ane huwandu hwekoriori yakawanda.

1. Ziso reround steak

Iko hakuna chikonzero iwe haugone achiri kunakirwa nenyama uchicheka macalorie. Nzombe ine hutano uye yakanaka sosi vhitamini B12 uye ayoni (4).

Iron is yakakosha zvinovaka muviri iyo inobatsira kutakura okisijeni mumuviri wako wese, nepo vhitamini B12 ichidikanwa kuti iumbe matsvuku eropa maseru ().

Nekudaro, cherekedza kuti ziso rinotenderera rakatemwa rakaonda kwazvo remombe. Ive neshuwa yekuti usapfuure iyo, kana ichave yakaoma uye yakaoma.

Makorori: 138 pa3-ounce (86-gramu) kushumira

2. Bhonzo rehuku, risina ganda

Nyama nyama yakashanduka-shanduka inovawo sosi yakanaka kwazvo yeprotein (6).

Iwe unogona kuchengeta zvirimo zvekoriori nekucheka ganda rese nemafuta anoonekwa.

Makorori: 92 pa3-ounce (86-gramu) kushumira

3. Turkey zamu

Turkey chipfuva chakazara mapuroteni, vhitamini B6, uye niacin. B mavitamini anobatsira muviri wako kupaza chikafu chaunodya uye kuchigaya musimba (7).

Makorori: 93 pa3-ounce (86-gramu) kushumira

4. Nguruve nyoro

Tenderloin ndeimwe yeakacheka akacheka enguruve, ichiita kuti ive yakaderera-koriori sarudzo.

Nguruve yakapfuma mumavitamini B akati wandei uye sosi yakanaka kwazvo yeprotein yemhando yepamusoro (8).

Makorori: 122 pa3-ounce (86-gramu) kushumira

5-8. Hove uye hove

Hove zhinji uye hove dzegungwa zvine hutano hwakanyanya uye sarudzo dzakanaka kana uchidzora macalorie.

Senyama, hove uye hove dzegungwa zvine mapuroteni mazhinji. Izvo zvinopawo zvakakosha zvinovaka muviri senge vhitamini B12, iodine, uye omega-3 fatty acids ().

Omega-3 fatty acids ane akawanda mabhenefiti, anosanganisira kudzikisira kuzvimba uye nekuvandudza moyo hutano ().

5. Cod

Cod ihombe, hove chena ine mapuroteni asi yakaderera mumacalorie.

Yakapfumawo muvhitamini B12, iodine, uye selenium, uye ine huwandu hwakakwana hwe omega-3 fatty acids. Iodine yakakosha kune chaiyo uropi uye utachiona mashandiro, asi vanhu vazhinji havawani yakakwana yacho (11,).

Makorori: 70 pa3-ounce (86-gramu) inoshumira

6. Salmoni

Salmoni hove ine mafuta yakatakurwa neine moyo-hutano omega-3s. Iyo zvakare yakakwira muvhitamini B12 uye chimwe chezvikafu zvishoma izvo zvakasikwa zvine huwandu hwakawanda hwevhitamini D (13).

Izvi zvakakosha, sezvo kushomeka kwevhitamini D idambudziko rakajairika pasirese. Iyo inosanganisirwa nenyaya dzakasiyana dzehutano, senge osteoporosis, cancer, autoimmune hosha, uye yakakwira BP (,).

Makorori: 99 mu3-ounce (86-gramu) ichishumira

7. Scallops

Scallops yakaderera-calori shellfish ine inotapira, yakapfava kunaka (16).

Ita shuwa yekusvetuka yakakwira-calori sauces uye unakirwe nescallops yakanyoroveswa, yakabikwa, kana yakabikwa.

Makorori: 26 mu5 madiki scallops (30 gramu)

8. Mahoster

Ingori 1 oyster inopa inopfuura 100% yeiyo kukosha kwezuva nezuva (DV) yevhitamini B12 uye inopfuura hafu yeDV yeZinc uye selenium (17).

Kudya kwakakwana kwe selenium kunogona kudzora njodzi yekenza yeprostate muvarume ().

Makorori: 41 paoyster (50 gramu)

9–17. Muriwo

Mazhinji miriwo akadzika macalorie asi ane mavitamini akawanda, mamineral, fiber, uye antioxidants. Izvi zvinovaita vakanakisa pakurasikirwa nehuremu.

Mazhinji mavegi zvakare akakwirira mune zvese zviri zviviri mvura uye faibha, izvo zvinokubatsira kuti unzwe uzere pasina kushandisa yakawanda macalorie ().

Miriwo ine sitachi semapatatisi uye squash yechando yakakwira mumacalorie asi ichine hutano.

9. Chinese kabichi

Chinese kabichi, inosanganisira napa uye bok choy, inomira pamusoro pechinyorwa kana zvasvika kune huwandu hwehutanho. Iyi kabichi yakakwira muvhitamini C uye K uye ine huwandu hwakanaka hwemhando (20).

Kukwesha chiChinese kabichi kunoipa iyo yakanakisa kuravira uye inochengetedza zvinovaka muviri.

Makorori: 12 pamukombe (75 gramu)

10. Watercress

Watercress inotapira, yakasvibira mashizha ndiyo imwe yemiriwo ine hupfumi hwakawanda iwe yaunogona kudya.

Iyo yakadzika kwazvo mumakoriyori asi iine huwandu hwakawanda hwevhitamini A, C, uye K. Unogona kukanda watercress musaladi kana kuimhanyisa-fry iyo pamwe chete nemimwe miriwo inorwadza (21).

Makorori: 4 pamukombe (36 gramu)

11. Makomkoro

Makatekesi akaderera mumacalorie nekuti ane akawanda emvura.

Sezvineiwo, zvakare vane huwandu hwakakwana hwevhitamini K1 uye akati wandei anobatsira emakwenzi emiti (22,).

Makorori: 45 pa cucumber (300 gramu)

12. Radishes

Radishes ndeye peppery, cruciferous miriwo iri yakaderera macalorie asi izere nekuravira.

Vanopa huwandu hwakakwana hwevhitamini C uye hushoma folate (24).

Makorori: 1 pamashizha (6 gramu)

13. Celery

Celery yakakwira muvhitamini K1 uye michero yemiti ine anti-kupisa masimba (25,).

Makorori: 6 padzinde (38 gramu)

14. Kale

Kale inyamashi ine hutano hwakanyanya. Unogona kuwana pamusoro pe100% yeiyo DV yemavitamini A, C, uye K1 nekungodya 1 mukombe (68 gramu) ekare.

Muchokwadi, kushumirwa uku kunopa kakapetwa kanomwe huwandu hwevhitamini K hwaunoda pazuva. Vitamin K yakakosha pakuvhara ropa (27).

Makorori: 34 pamukombe (68 gramu)

15. Sipinachi

Sipinachi yakakwira mu folate, manganese, uye mavitamini A, C, uye K1. Inopfumawo nekenza-kurwisa antioxidants senge flavonoids uye carotenoids (28).

Kutanga kudya kwako nesaladi yakagadzirwa nesipinashi kana mamwe magidhi ane mashizha zvinogona kukubatsira kuti unzwe uzere uye udye mashoma macalorie akazara ().

Makorori: 7 pamukombe (30 gramu)

16. Mhiripiri

Bhero mhiripiri zvakasununguka zvinotapira uye zvakakwirira mune fiber, vhitamini C, uye carotenoids (30).

Carotenoids makemikari anorwisa kenza anokwanisa zvakare kugadzirisa hutano hwemaziso (,).

Makorori: 37 pa pepper (119 gramu)

17. Howa

Howa howa asi hunowanzo kuverengerwa semiriwo. Iwo ane akati wandei B mavitamini uye yakanaka yakawanda ye potassium uye selenium (33).

Humwe howa hunodyiwa hwave hwakabatana nezvakanaka zvehutano, kusanganisira akasimbiswa immune system, kudzikira kwekuzvimba, uye kudzikisira njodzi yekenza (,,).

Makorori: 15 pamukombe (68 gramu)

18-23. Zvibereko nemabriji

Zvibereko zvinowanzove zvakakwirira mumakoriyori kupfuura miriwo. Nekudaro, michero mizhinji ine huturu-dense uye inokodzera nzvimbo mune yako yakaderera-koriori chikafu.

18. Strawberries

Strawberries akapfuma mu fiber uye antioxidants. Vanopawo hukuru hukuru hwevhitamini C (37,).

Makorori: 46 pamukombe (144 gramu)

19. Cantaloupe

Cantaloupe ivise rine nyama yakachenuruka, yeruvara rweorenji iyo ine mavhitamini akawanda uye C (39).

Iyo zvakare yakapfuma sosi ye beta-carotene, yakakosha kumeso ane hutano uye ganda.

Makorori: 60 pamukombe (176 gramu)

20. Watermelon

Watermelon rinoumbwa nemvura zhinji, nekudaro zita rayo. Iyo zvakare ine chiyero chakanaka chevhitamini C uye pro-vhitamini A (40).

Uyezve, vise iri rakapfuma muLycopene, chirimwa chemiti chinogona kudzivirira kubva kuchirwere chemoyo nemamwe magomarara (,).

Makorori: 46 pamukombe (153 gramu)

21. Blueberries

Blueberries chibereko chakakurumbira, chine hutano zvakanyanya. Ivo vakapfuma zvakanyanya muma antioxidants, vhitamini C, vhitamini K1, uye manganese (43).

Aya makomputa ane akawanda ehutano mabhenefiti, kusanganisira anodzivirira ekurwisa chirwere chemwoyo (,).

Makorori: 84 pamukombe (147 gramu)

22. Muchero

Kufanana nemimwe michero yemicrus, michero yemazambiringa yakakwira muvitamini C. Muchero mutsvuku unowanawo ruvara kubva kune unogadzirwa wakanaka chirimwa lycopene (46).

Makorori: 57 macalori ehafu yemichero (136 gramu)

23. Kiwifruit

Kiwifruit imwe chete, isina ganda, ine vhitamini C yese yaunoda pazuva. Inopawo yakanaka fosi uye vhitamini K1 (47).

Makorori: 46 pachibereko (75 gramu)

24-25. Mbesa

Mbesa ndeimwe yezvakanakisa zvirimwa-zvakavakirwa mapuroteni uye akakwirira kwazvo muzvinovaka muviri.

24. Bhinzi nhema

Nyemba nhema ndidzo dzinochinjika uye dzinodhura mapuroteni sosi.

Iwo akakwirira kwazvo mu fiber uye folate nepo zvakare aine huwandu hwakawanda hweB mavitamini, iron, magnesium, uye manganese (48).

Makorori: 114 macalorie pa 1/2 mukombe (86 gramu)

25. Runyemba

Ichienzaniswa nedzimwe nyemba, nyemba dzinokurumidza uye nyore kugadzirira. Iwo zvakare akakwirira mu protein, fiber, folate, thiamine, iron, potasium, uye manganese (49).

Uyezve, nyemba dzine fiber uye mapuroteni. Izvi zvinoita kuti vazadze zvinoshamisa kunyangwe ivo vari vashoma mumacalorie ().

Makorori: 165 pa 1/2 mukombe (142 gramu)

26–29. Dairy nemazai

Kana zvasvika kune zvigadzirwa zvemukaka, iyo calori kuverenga inosiyana nemafuta emukati.

Kana iwe uri kuyedza kuchengetedza koriori yako kutora yakaderera, namatira kune yakaderera-mafuta kana nonfat misi sarudzo.

26. Mukaka wakafuta

Skim mukaka yakaderera-koriori sosi yeiyo yepamusoro mhando mapuroteni. Mukaka une zvakare calcium, uye vagadziri vemukaka vazhinji vanowedzera zvigadzirwa zvavo ne vhitamini D (51).

Makorori: 86 pamukombe (240 ml)

27. Plain isina mafuta yogati

Yogati ine mapuroteni uye calcium yakawanda. Probiotic yogurts zvakare ine mabhakitiriya mhenyu, ayo anobatsira kugaya chikafu chako (, 53).

Sarudza yakajeka, isina kugadzirwa yogati nekuti akasiyana marudzi anowanzo aine huwandu hwakawanda hweshuga uye macalorie. Wedzera michero mitsva kana michero yemafuta uye kutapira kwepanyama.

Makorori: 137 pamukombe (245 gramu)

28. Yakaderera-mafuta kottage chizi

Cottage cheese inotapira, inotapira, chizi nyowani yakaderera mumacalorie uye ine mapuroteni mazhinji.

Mazhinji ezvitoro anotengesa macottage chizi ane akasiyana mafuta zvirimo. Kune yakaderera koriori kuverenga, sarudza kottage chizi ine 1% milkfat (54).

Makorori: 82 pa 1/2 mukombe (114 gramu)

29. Mazai

Mazai chinhu chisingadhuri uye chinovaka muviri chemhando yepamusoro yeprotein.

Vari zvakare kuzadza zvisingaite. Zvidzidzo zvinoratidza kuti kudya mazai pakudya kwekuseni kunogona kukubatsira iwe kudya mashoma macalorie, ayo anogona kusimudzira uremu (,).

Makorori: 72 paai guru (50 gramu)

30–34. Zviyo

Zviyo zvine hutano ndeavo asina kugadziriswa kana kunatswa.

Fibhi-yakafuma zviyo zvakakwana zvinogona kukubatsira kuti unzwe uzere kwenguva yakareba, izvo zvinogona kukubatsira iwe kudya mashoma macalorie ().

30. Popcorn

Popcorn imhando yechibage inowanda uye inoputika kana yaonekwa pakupisa.

Iyo inonaka, yakaderera-macalor snack, chero bedzi usingaiputire nebhotoro kana zvisirizvo zvisina hutano. Mhepo-popped popcorn isarudzo yakanaka.

Makorori: 31 pamupu wakazara (11 gramu)

31. Shirataki manoodles

Shirataki noodles maJapan noodles akagadzirwa kubva kune yam-kunge tuber inonzi konjac. Ivo vangangoita macalorie-emahara uye akakwirira mune fiber.

Makorori: 5 pa3,5 ounces (100 gramu)

32. Oats uye oatmeal

Oats zviyo zvine moyo zviyo zviyo zvakapfuma mu fiber uye antioxidants. Izvo zvakare zvine protein, mamwe B mavitamini, uye manganese (57).

Zvidzidzo zvinoratidza kuti kudya oats kwakabatana nechepasi LDL (yakaipa) cholesterol mazinga uye kudzikira kweropa. Zvidzidzo zvishoma zvinoratidzawo kuti kudya oats kunogona kubatsira kurasikirwa uremu (,,).

Makorori: 124 mu 3/4 kapu yakabikwa (175 gramu)

33. Sadza remusango

Sadza remusango rinobikwa uye rinodyiwa senge mupunga wenguva dzose. Zvisinei, yakaderera zvishoma mumakori kupfuura mupunga chena kana shava.

Inopawo fiber, mapuroteni, mamwe B mavitamini, zinc, uye manganese (61).

Makorori: 166 pamukombe wakabikwa (164 gramu)

34. Quinoa

Quinoa haina-pseudocereal isina guten inowanzo kutengeswa sechikafu chakakura nekuda kweyakavaka muviri uye antioxidant zvemukati.

Iyo inotakura mapuroteni akawanda kupfuura akawanda zviyo uye zvakare inopa akati wandei B mavitamini, padivi yesimbi, magnesium, uye manganese (62).

Makorori: 222 pamukombe wakabikwa (185 gramu)

35-36. Nuts uye mbeu

Pakati pese, nzungu uye mhodzi ndeye yakanyanya-koriori chikafu. Zvakadaro, izvo zvine hutano hwakanyanya uye zvinofanirwa kuverengerwa mukudya kwako kunyangwe iwe uchidzora macalorie.

35.Mukaka wemaarumondi usina kutapira

Mukaka weAlmond unogadzirwa kubva pasi maarimondi nemvura.

Icho chinotsiva chakakurumbira kune avo vari allergiki kune mukaka uye zvakanyanya kudzikira mumacalorie kupfuura mukaka wemombe.

Calcium yemukaka wemuarumondi yakafanana nemukaka wemombe, uye zvakare iine vhitamini E (63) yakawanda.

Makorori: 38 pamukombe (240 ml)

36. Machende

Chestnuts yakaderera mumakoriyori kupfuura mamwe akawanda nzungu. Izvo zvakare zvakakwirira mu fiber, vhitamini C, uye folate (64).

Makorori: 63 paunzi (28 gramu)

37–40. Zvinwiwa

Shuwa-zvinotapira zvinwiwa muvengi wekurema uremu. Neimwe nzira, zvinwiwa zvisina shuga zvakawanda zvakaderera mumacalorie.

Nguva dzose tarisa chinyorwa kuti uone kuti chinwiwa chako hachina shuga yakawedzerwa. Pamusoro pezvo, majusi emichero ane shuga yakawanda uye anofanirwa kudzivirirwa.

37. Mvura

Mvura ndicho chinwiwa chakanakisa chaunogona kunwa, uye chinogara chisina macalorie.

Makorori: 0

38. Tee isina kutapira

Unsweetened tiyi haina macalorie uye inopa zvinobatsira zvinomera zvemiti. Kunyanya, girini tii inosanganiswa nezvakawanda mabhenefiti ().

Makorori: 0

39. Kofi nhema

Shuwa zvinwiwa kubva kudzimba dzekofi zvinotakurwa nemakori. Kune rimwe divi, kofi dema chinwiwa chisina macalorie.

Ongororo dzakawanda dzinoratidza kuti vanonwa kofi vane njodzi yakaderera yezvimwe zvirwere zvisingaperi (66,,).

Makorori: 0

40. Mvura inopenya

Mvura inopenya inzira inozorodza uye ine hutano kune zvinwiwa zvinotapira zvine shuga.

Mvura zhinji inopenya inongova mvura inosvinwa necabhoni dhayokisaidhi, asi tarisa chitaridzi cherudzi rwaunofarira kuti uve nechokwadi chekuti shuga haina kuwedzerwa.

Makorori: 0

41–42. Condiment

Mimwe makondomu akazara neshuga uye anogona kuwedzera macalorie kuchikafu chako. Zvisinei, zvakawanda zvezvinonhuwira zvinonaka zvakanyanya kwazvo mumakori.

41. Miriwo nezvinonhuwira

Miriwo nezvinonhuwira inzira huru yekuwedzera zvinonaka kuchikafu chako. Dzakati wandei dzinogona kutobatsira hutano hwako.

Sinamoni, turmeric, gariki, ginger, uye pepper cayenne zvinonhuwira izvo zvakanyanya kupfuma mune antioxidants uye zvinobatsira zvinomera zvinomera.

42. Yakaderera-koriori condiments

Heano mamwe macondiments anorongedza chirango chemavara ane mashoma kwazvo macalorie (69, 70, 71, 72, 73):

• Vhiniga: 3 macalori nepuniki (15 ml)
• Ndimu muto: 3 macalorie puniipuni (5 ml)
• Salsa: 4 makoriori nepuniki (15 gramu)
• Hot muto: 0,5 macalorie puniipuni (5 ml)
• Horseradish: 2 makorikori nepasipuni (5 gramu)

Chinokosha

Kudya kwakaderera-koriori hakufanirwe kuve kunofinha kana kupopota. Muchokwadi, chikafu chakawanda chine hutano chakazara nekuravira asi chakaderera mumacalorie.

Kudya zvakasiyana-siyana zvekudya-zvakawandisa zvekudya kunoona kuti muviri wako uri kuwana zvinovaka muviri zvaunoda - uye zvinogona zvakare kuwedzera kugutsikana kwako nechikafu chako.

Zvinonzwisisika, zvikafu zvisina kukwana, zvisina kugadzirwa zvinowanzove zvine mishonga yakawanda.