10 michero yekukora (uye inogona kukanganisa chikafu chako)

Zvemukati

• 1. Avocado
• 2. Kokonati
• 3. Açaí
• 4. Mazambiringa
• 5. Banana
• 6. Persimmon
• 7. Muonde
• 8. Mango
• 9. Michero yakaomeswa
• 10. Zvibereko musirasi

Zvibereko zvinogona kuve sarudzo ine hutano kune avo vanoda kurasikirwa uremu, kunyanya pavanobatsira kutsiva mamwe macalorie tudyo. Nekudaro, michero zvakare ine shuga, sezvazvakaita nemazambiringa nemapersimmon, uye inogona kuve nemafuta akawanda, senge mune nyaya yemakotapeya, uye nekudaro, anofanirwa kudyiwa muhuwandu hushoma kuti asakanganisa maitiro ekudzikira .

Naizvozvo, michero yataurwa pazasi, kunze kwemichero musirasi, inogona kuverengerwa mukudya kwakaringana kuti urasike, uwedzere kana uchengetedze huremu, mhedzisiro ichiwanikwa zvinoenderana nemari yakadyiwa. Izvo zvakakosha kuti utaure kuti chero muchero unodyiwa mukuwandisa unogona kufarira kurema.

1. Avocado

Avocado chibereko chakapfuma mumafuta akanaka emonounsaturated, vitamini C, E uye K nemaminerari, senge potasium uye magnesium. Imwe neimwe 4 mashupuni eavocado inopa angangoita makumi mapfumbamwe macalorie.

Chibereko ichi chinopa mabhenefiti akati wandei ehutano, sezvo zvichibatsira kugadzirisa ura kufamba, kudzora mashuga, kutarisira moyo uye kuchengetedza ganda nemvere zvine hutano, uye zvinogona kushandiswa zvese kurasikirwa uremu kana uchidya zvishoma, kuti ungawedzera sei.

Maitiro ekudya: Kudya avocado pasina kuwedzera huremu zvinokurudzirwa kudya huwandu hwesepuni mbiri pazuva, iyo inogona kuverengerwa musalads, muchimiro cheguacamole, mumavhitamini kana mumadhizeti. Kana iwe uchida kuwedzera uremu hwako, inogona kusanganiswa nemimwe michero uye kunwa kakawanda uye muhuwandu hwakawanda.

2. Kokonati

Iyo pulp yekokonati, inova iyo chena chikamu, yakazara mafuta, nepo coconut mvura iine hupfumi mumahydrohydrate nemaminerari, iri yechisikigo isotonic. Kokonati chibereko checaloric, nekuti magiramu zana epurp ane mazana makumi mana emazana macalorie, anenge 1/4 emakoriori anofanirwa kudyiwa zuva nezuva

Ichi chibereko chinopa akati wandei mabhenefiti ehutano uye akapfuma mufibre, mukuwedzera mukuwedzera kunzwa kwekugutsikana uye nekuvandudza kushanda kwematumbo. Kokonati inobatsira zvakare kuchengetedza hutano hwemwoyo, kusimbisa immune system uye kubatsira kuzadza zvicherwa zvemuviri.

Maitiro ekudya: Kokonati rinofanira kudyiwa zvine mwero uye muzvikamu zvidiki, zvinokurudzirwa kunwa yakwirwa 2 mashupuni (30 mL) ekokonati mafuta kana 2 mashupuni emakokonati shavings kana 1/2 mukombe wemukaka wekokonati kana 30 g yemaspuru coconut mafuta a zuva rekuwana mabhenefiti uye kudzivirira kuwedzera uremu. Kana iwe uchida kuwedzera uremu, zvikamu zvacho zvinogona kuwedzerwa kune yakanyanya caloric kudya.

3. Açaí

Açaí chibereko chakakura che antioxidant icho chinobatsira kugadzirisa immune system, kudzivirira kuchembera uye kupa simba, asi zvakare iri caloric, kunyanya kana mapurpu ayo akawedzerwa neshuga, guarana manyuchi kana zvimwe zvigadzirwa zvinoshandiswa kugadzirisa kunhuwirira kwako.

Mune anenge magiramu zana echando echando açaí pulp isina shuga yakawedzerwa, pane angangoita 58 macalorie uye 6.2 gramu yemakabhohaidhiretsi.

Maitiro ekudya: Açaí inofanirwa kudyiwa muhuwandu hushoma uye inodzivirirwa kuwedzera zvigadzirwa zveindasitiri, semukaka wakanyoroveswa, semuenzaniso, nekuti kunyangwe ichivandudza kuravira, inowedzera huwandu hweshuga yeropa uye inofarira kuwedzera huremu.

4. Mazambiringa

Mazambiringa chibereko chakapfuma muma carbohydrate ane mwero glycemic index, kunyanya mazambiringa matsvuku, ndiko kuti, kunwa kwawo kwakanyanya kunogona kufarira kuwedzera kweshuga yeropa. Kana ari macalorie, magiramu zana anopa angangoita makumi mashanu macalorie.

Ichi chibereko chakapfuma mu resveratrol, ine antioxidant ine simba iyo irimo mune peel yayo, uye iyo inogona kubatsira mukudzivirira kenza uye chirwere chemoyo.

Maitiro ekudya: Mazambiringa anofanirwa kudyiwa muzvikamu zvidiki, zvinokurudzirwa kutora zvidiki zvidiki gumi nemaviri kana gumi nemaviri akakura ane ganda kuti awedzere fiber yayo. Iyi ndiyo yakakwana mari yekudya muchero uyu sekudya, nekuti kudyiwa kwesumbu rese kune akawanda macalorie uye kunosimudzira kuwedzera uremu. Uye zvakare, iwe unofanirwa kudzivirira kuidya muchimiro chemuto, sezvo ichipa anenge mazana matanhatu nemakumi matanhatu neshanu macalorie uye magiramu 28 emahydrohydrate, ayo anoenderana angangoita maviri zvidimbu zvechingwa chena.

5. Banana

Iyo bhanana muchero une makabhohaidhiretsi, iine anenge 21.8 gramu emakhahydrates uye 104 macalorie mune 100 gramu. Ichi chibereko chakapfuma mu potassium uye magnesium, zvichibatsira kudzivirira mhasuru cramping uye kuderedza BP. Uye zvakare, zvinobatsira kugadzirisa manzwiro, sezvo yakafuma mu tryptophan, uye kugadzirisa ura, sezvo iine hupfumi mumicheka.

Iyo yakanaka ndeyekudya bhanana rimwe pazuva kuti uwane mabhenefiti aro uye kudzivirira kuwedzera uremu.

Maitiro ekudya: Kuti udye bhanana usina kurema, chikamu chakakurudzirwa i 1 bhanana diki kana 1/2, kana iri hombe kwazvo. Uye zvakare, inogona kudyiwa nenzira dzakasiyana, senge nekinamoni shoma, inoita se thermogenic, kana ne 1 kiyipuni yeoats, iyo inowedzera huwandu hwefibisi yakadyiwa uye inobatsira kudzora huwandu hweshuga muropa.

Pamusoro pezvo, mabhanana anokwanisa zvakare kusanganiswa nemafuta akanaka, senge puniu imwe yenzungu bhinzi, chia kana mbeu yeflakisi uye zvishoma zvemichero yakaomeswa, kana kudyiwawo sedizeti kana pamwe neprotein.

6. Persimmon

Ivhareji yuniti ye persimmon ine inenge 80 kcal uye 20 g yemakabohaidhiretsi, uye zvakare iri njodzi yekudzikira uremu kana ikadyiwa zvakawandisa.

Maitiro ekudya: Kuti unakirwe ne persimmon, chakanakira kusarudza michero yepakati kana diki uye zvakare inodya peel, inova chikamu chemuchero wakafetera, zvakakosha kuchengetedza shuga yeropa uye kudzikisira kukurudzira kwekugadzirwa kwemafuta.

7. Muonde

Muonde chibereko chakanakisa chekugaya chikafu, sezvo chiine huwandu hwakawanda hwefibre, iyo inovandudza ura hwekufamba, uye nekuda kwekuvapo kwechinhu cradine. Nekudaro, magiramu zana emuchero uyu anopa 10.2 gramu yemakabohydrate uye makumi mana nemakumi mana emakori uye, nekudaro, kushandiswa kwayo kwakanyanyisa kunogona kufarira kuwedzera uremu.

Maitiro ekudya: Chiyero chakakwana chemuonde chinofanira kudyiwa zvidimbu zviviri zvekurapa, zvinokurudzirwa kudya nyowani uye kwete kuoma.

8. Mango

Mango chibereko chakapfuma muma carbohydrate, chiine magiramu gumi nemashanu emakabohaidhiretsi uye makumi matanhatu macalori mumagiramu zana emuchero uyu, pamusoro pekunge uine mavitamini nemamineral. Mango inopa zvakanakira hutano, kubatsira kuvandudza hutumbu, kuseka mune antioxidants, kunobatsira kugadzirisa immune system, nekuti yakafuma muvhitamini C, uye inofarira zvinoonekwa, zveganda uye zvebvudzi hutano.

Maitiro ekudya: Chikamu chakakodzera kudya muchero uyu 1/2 mukombe kana 1/2 chidimbu chemango kana 1/4 yemango yakakura.

9. Michero yakaomeswa

Izvo zvakakoshawo kuti uchenjere nemichero yakaomeswa, senge mazambiringa akaomeswa, michero yakaomeswa, maapurikoti akaomeswa, pakati pevamwe. Michero iyi yakashayiwa mvura uye ine yakakwira glycemic index, ichifarira kuwedzera kweshuga yeropa, pamusoro pekuve wakapfuma mumakoriori.

Kunyangwe izvi, zvimwe zvidzidzo zvinoratidza kuti muchero wakaomeswa unogona kunge uine micronutrients katatu zvakapetwa pane michero mitsva, pamusoro pekuve wakapfuma mumashinda asingasviki, zvichifadza mashandiro emukati.

Maitiro ekudya: Kushandiswa kunofanirwa kuitwa muzvishoma uye kusanganiswa nekushandisa kwemafuta akanaka kana mapuroteni, senge yogati kana mukaka, semuenzaniso, kudzivirira shuga yeropa kubva mukukwira.

10. Zvibereko musirasi

Chibereko musirasi chinowanzove nekaviri kana katatu macalorie emuchero mutsva, sezvo sosi inowanzo gadzirwa neshuga, iyo inomutsa macalorie echikafu. Mune chirongwa chekudya kuti uderedze huremu, zvakakosha kuti usadya mhando iyi yemichero.

Izvo zvakakosha kuti utore anokwana maviri kana matatu mauniti emichero pazuva, kunyanya kusiyanisa michero inodyiwa kune akasiyana michero kuti inyurwe. Kubatsira nechikafu, onawo michero gumi inoderedza uremu.