10 michero yekudzora uremu (uine mashoma macalorie)

Zvemukati

• 1. Strawberry
• 2. Apple
• 3. Peya
• 4. Kiwi
• 5. Papaya
• 6. Ndimu
• 7. Tangerine
• 8. Bhuruu
• 9. Mhodzi
• 10. Pitaia

Zano rakanaka rekudzikisa huremu uye kudzikisa akaunganidzwa emimba mafuta ndezvekudya michero yemazuva ese iyo inofarira kurasikirwa nekurema, kungave nekuda kweiyo yakaderera huwandu hwemacalorie, huwandu hwayo hwakawanda hwefibre kana iyo yakaderera glycemic index.

Zvibereko, kazhinji, zvakaderera mumacalorie, zvisinei zvakakosha kuti huwandu hwakaringana hunodyiwa, uye hunogona kuverengerwa muzvikafu zvekudya kana sedhiri rekudya kukuru. Chikamu chakakurudzirwa chiri 2 kusvika ku3 michero yakasiyana pazuva, zvakakosha kuvaisa mune yakaderera koriori chikafu chinofanirwa kuperekedzwa nekugara uchiita zvekuita. Izvi zvinobvumidza kuwedzera metabolism uye kushandisa akaunganidzwa mafuta akachengeterwa mumuviri, zvichifarira uremu.

1. Strawberry

Makorori mu100 g: 30 macalorie uye 2 magiramu e fiber.

Yakakurudzirwa chikamu: 1/4 mukombe nyowani yakazara sitirobheri.

Strawberries inobatsira iwe kudzikisa huremu nekuti ine zvisina kunaka macalorie uye nekuwedzera, ivo vakapfuma mune bioactive macomputer nekuda kwehuwandu hwayo hwevhitamini C, folate uye phenolic makomputa, ayo anopa antioxidant uye anti-anogumbura mhedzisiro.

Uye zvakare, sitirobheri yakafuma mu fiber, ichibatsira kudzora huwandu hweshuga yeropa, sezvo ivo vachiwedzera kunzwa kwekuguta, vachideredza macalorie akamedzwa uye vanofarira kurasikirwa nekurema. Ivo zvakare vakapfuma mu potassium, iyo inobatsira kudzora BP.

2. Apple

Makorori mu100 g: 56 macalorie uye 1.3 magiramu e fiber.

Yakakurudzirwa chikamu: 1 wepakati yuniti ye110 g.

Maapuro anokubatsira kurasikirwa nehuremu nekuti vakapfuma muma antioxidant akadai sekatekini uye chlorogenic acid, pamwe chete neine tambo dzakadai sequercetin, iyo inobatsira kudzora huwandu hweshuga yeropa, kugadzirisa kugaya uye kudzikisa cholesterol uye triglyceride mazinga. Uye zvakare, kugara uchidya maapuro kunogona kubatsira kudzikisa njodzi yemunhu yechirwere chemoyo, gomarara neasima.

Maapuro akabikwa nesinamoni kana mavhavha ane mashoma macalorie uye inonaka uye ine hutano dhizeti. Tsvaga ese mabhenefiti eapuro.

3. Peya

Maoriro mu100 gramu: anenge 53 macalorie uye 3 magiramu e fiber.

Yakakurudzirwa chikamu: 1/2 unit kana 110 gramu.

Peya inobatsira kudzikisa huremu nekuti yakafuma mune fiber, iyo inobatsira kugadzirisa matumbo ekufambisa uye kubvisa nzara. Izvo zvinotobatsira kudzora ropa cholesterol cholesterol. Mapeya akabikwa nesinamoni zvakare dhizeti yakakura iyo, kunze kwekunge ichinaka, inobatsira iwe kuonda.

4. Kiwi

Makorori mu100 g: 51 macalorie uye 2.7 gramu ye fiber.

Yakakurudzirwa chikamu: 1 wepakati unit kana 100 gramu.

Pakati pezvakanaka zveKiwi kurwisa kuzvimbirwa uye kugona kugutsa kudya kwako, zvakare yakafuma muvhitamini C, uye ine diuretic.

5. Papaya

Makorori mu100 g: 45 macalorie uye 1.8 gramu e fiber.

Yakakurudzirwa chikamu: 1 kapu yakachekwa papaya kana 220 magiramu

Dhayeti uye akapfuma mufibre, inobatsira kufambisa tsvina uye inorwisa dumbu rakazvimba. Papaya yakanaka kubatsira kudzora chirwere cheshuga uye kubvisa zviratidzo zvegastritis. Chidimbu chepapaya chakachekwa ne1 chirongo cheiyo yoghurt yakasarudzika isarudzo yakanaka kune yako yekudya tudyo.

6. Ndimu

Maoriro mu100 gramu: 14 makori uye 2.1 gramu e fiber.

Iyo diuretic, yakafuma muvhitamini C uye ine simba antioxidant, inobatsira kubvisa chepfu uye kuita kuti ganda riwedzere kusimba. Kutora kapu yetii kubva kumoni peel mazuva ese inzira yakanaka yekushandisa ndimu isina shuga uye kunakirwa nezvose zvayakanakira.

Ndimu inobatsirawo kudzikisa cholesterol neshuga yeropa. Dzidza kuti marimu angakubatsira sei kurasikirwa uremu.

7. Tangerine

Makorori mu100 g: 44 macalorie uye 1.7 gramu ye fiber.

Yakakurudzirwa chikamu: 2 madiki mayuniti kana 225 gramu.

Tangerine inobatsira iwe kurasikirwa nehuremu nekuti yakafuma mumvura uye faibha, pamwe nekudzikira mumakhalori. Chibereko ichi chakapfuma muvhitamini C, icho chinobatsira mukutorwa kwesimbi mumatumbu uye chinosimbisa immune system. Iyo furuji inovandudza hutumbu kufamba, inoderedza kunwa kwemafuta uye inobatsira kudzora shuga yeropa. Tsvaga hutano hwakanakira tangerine.

8. Bhuruu

Makorori mu100 g: 57 makori uye 2.4 gramu e fiber.

Yakakurudzirwa chikamu: 3/4 mukombe.

Blueberries chibereko chine hutano hwakati wandei, sezvo ivo vasina chete huwandu hwakaderera hwemacalorie asi zvakare vane huwandu hwakawanda hwefibre, zvichibatsira kudzora huwandu hweshuga yeropa uye kudzikisa LDL cholesterol. Uye zvakare, yakafuma mune antioxidants, ichideredza kuzvimba kwemuviri uye kukuvara kunokonzerwa nemahara radicals.

9. Mhodzi

Makorori mu100 g: 29 macalorie uye 0.9 g ye fiber.

Yakakurudzirwa chikamu: 1 mukombe wakachekwa vise.

Mavise anobatsira kudzikisa huremu nekuda kweayo dhayeti, ayo anobatsira kudzikisira kuchengetedza kwemvura sezvo iine mvura. Uye zvakare, yakapfuma mu potassium, fiber uye antioxidants senge vhitamini C, beta-carotenes uye lycopene.

10. Pitaia

Makorori mu100 g: 50 macalorie uye 3 magiramu e fiber.

Yakakurudzirwa chikamu: 1 yepakati unit.

Pitaia chibereko chakaderera-koriori, chakapfuma muma antioxidants, senge betalains uye flavonoids, pamusoro pekuve ne vitamini C, iron uye faibha, pakati pemamwe makomputa anofarira kurasikirwa nekurema, kuvandudzwa kwema immune system, kudzora kweshuga muviri.ropa uye kuderedzwa kwemafuta akaunganidzwa muchiropa.

Tsvaga zvimwe zvakanaka zvepitaia.