11 Hutano, Yakakwira-Kalori Zvibereko zvekubatsira Iwe Kuwedzera uremu

Zvemukati

• Zvibereko zvitsva
• 1. Mabhanana
• 2. Makotapeya
• 3. Kokonati nyama
• 4. Mango
• Michero yakaomeswa
• 5. Mazuva
• 6. Prunes
• 7. Maapurikoti akaomeswa
• 8. Maonde akaomeswa
• 9. Vakaomeswa
• 10. Sultanas
• 11. Currants
• Chinokosha

Kune vamwe vanhu, kuwana huremu kana kuvaka mhasuru kunogona kunetsa.

Kunyangwe michero isingawanzo kuve rekutanga boka rezvikafu zvinouya mupfungwa kana uchiedza kuwanda, mhando dzakasiyana dzemichero dzinogona kupa mamwe macalorie muviri wako unoda kurema.

Uyezve, vanorongedza mavitamini uye zvicherwa zvakakosha kuti utsigire hutano hwako.

Heano gumi nemaviri ane hutano uye akakwira-macalorie michero inogona kukubatsira iwe kuwedzera uremu.

Zvibereko zvitsva

Kunyangwe michero mizhinji yakaderera mumacalorie, mazhinji anogona kukubatsira iwe kuwana huremu nekuda kweakakwira carb kana mafuta zvirimo.

Heano 4 michero mitsva inogona kukubatsira kuti uwedzere uremu.

1. Mabhanana

Bhanana sarudzo yakanaka kwazvo kana iwe uri kutsvaga kuti uremu.

Ivo havangori chete vanovaka muviri asiwo hombe sosi ye carbs uye macalorie.

Bhanana rimwe riri pakati nepakati (118-gramu) rine zvinotevera zvinovaka muviri ():

• Makorori: 105
• Mapuroteni: 1 gramu
• Mafuta: 0.4 magiramu
• Carbs: 27 magiramu
• Fiber: 3 magiramu
• Vhitamini B6: 26% yeiyo Zuva Nezuva Kukosha (DV)
• Manganese: 13% yeiyo DV

Uye zvakare, mabhanana anorongedza mamwe akawanda micronutrients. Mabhanana eGreen, kunyanya, akakwirira mune starch isingagadzike, iyo inopfuura nepakati pekugaya kwako isina kugayiwa. Kutsvagurudza kwakabatanidza starch isingamiriri kune yakagadziriswa gut hutano ().

Bhanana inonaka pane-iyo-yekuenda tudyo uye inogona kuwedzerwa kune oatmeal kana smoothies inogadzirwa neakakwira-macaloriki zvigadzirwa, senge nzungu ruomba kana yakazara-mafuta yogati kukubatsira iwe kurema.

2. Makotapeya

Avocados inozvirumbidza inoshamisa zvinovaka muviri chimiro. Uyezve, iwo akakwira macalorie nemafuta ane hutano, zvichivaita sarudzo yakanaka kwazvo kune vanhu vari kutsvaga kurema.

Hafu yeavocado iri pakati nepakati (100-gramu) ine zvinotevera zvinovaka muviri ():

• Makorori: 161
• Mapuroteni: 2 magiramu
• Mafuta: 15 magiramu
• Carbs: 8.6 magiramu
• Fiber: 7 magiramu
• Vhitamini K: 17.5% yeiyo DV
• Tsamba: 21% yeiyo DV

Avocados zvakare akapfuma mune mamwe akawanda micronutrients, anosanganisira potasium uye mavitamini K, C, B5 (pantothenic acid), uye B6 (pyridoxine) ().

Uyezve, ivo vanoita zvakasiyana-siyana zvinoshamisa uye vanogona kushandiswa nenzira dzakawanda. Edza kuzviwedzera kune masobho uye masaradhi kana kuzvishandisa sekupararira padivi peiyo protein sosi yemazai.

3. Kokonati nyama

Kokonati chibereko chakachinjika chakawana mukurumbira kune ayo mazhinji mabhenefiti ehutano. Ichowo chikuru sosi yemakoriori, sezvo iine mafuta mazhinji uye ari pakati nepakati muma carbs.

1-ounce (28-gramu) inoshambadza nyama yekokonati inopa zvinotevera zvinovaka muviri ():

• Makorori: 99
• Mapuroteni: 1 magiramu
• Mafuta: 9.4 magiramu
• Carbs: 4.3 magiramu
• Fiber: 2.5 magiramu
• Manganese: 17% yeiyo DV
• Selenium: 5% yeiyo DV

Kokonati nyama zvakare yakakwira mumaminerari mazhinji akakosha, kusanganisira phosphorus nemhangura.

Kupfuura zvese, inogona kunakidzwa munzira dzakawanda. Edza kumwaya shredded coconut pamuchero saradhi, uchiiwedzera mune inomutsa-fries, kana kuisanganisa mumasobho uye smoothies kuti uwedzere koriori yezvinhu zvako zvekudya uye zvekudya.

4. Mango

Mango muchero unonaka, unotapira uyo une chimiro chinoyevedza chemuviri.

Kufanana nemabhanana, mango ndiwo manyuko akanaka emakoriori - kazhinji kubva kuma carbs.

Imwe kapu (165 gramu) yemango inopa zvinotevera zvinovaka muviri ():

• Makorori: 99
• Mapuroteni: 1.4 magiramu
• Mafuta: 0.6 magiramu
• Carbs: 25 magiramu
• Fiber: 3 magiramu
• Vhitamini C: 67% yeiyo DV
• Tsamba: 18% yeiyo DV

Uye zvakare, mango isosi yakanaka yemhangura, akati wandei B mavitamini, uye mavitamini A uye E.

Mango inonaka pachayo asiwo kuwedzera kukuru kune smoothies, salsas, uye zhizha saladi. Edza kubatanidza mango nyowani neakakwira-koriori zvigadzirwa senge nzungu kana coconut kana kuremerwa chiri chinangwa chako.

Mimwe michero mitsva, yakaita seavocado nekokonati, manyuko akanaka emafuta ane hutano, ayo anogona kukubatsira kuti uwedzere uremu. Mabhanana uye mango zvakapfuma mumacarbs uye macalorie.

Michero yakaomeswa

Michero yakaomeswa michero yakave iine angangoita ese emvura yavo abviswa kuburikidza nenzira dzakasiyana dzekuomesa.

Chasara idyidhi ine simba-yakawanda iyo, kunyangwe iri diki diki, ine hutano chaizvo. Muchokwadi, zvidzidzo zvinofungidzira kuti michero yakaomeswa ine 3-5 zvakapetwa micronutrients kupfuura michero mitsva ().

Nekuti michero yakaomeswa ine simba gobvu, iwo akanaka kune vanhu vari kuyedza kurema. Nekudaro, ivo vane yakakwira mushuga yechisikigo, saka zviri nani kuti uasanganise neine sosi yemafuta ane hutano kana mapuroteni kudzikisira izvo zvinogona kukanganisa mitezo pashuga reropa rako ().

Heano mamwe epamusoro-koriori, michero yakaomeswa iyo inogona kukubatsira iwe kuwedzera uremu.

5. Mazuva

Misi ndiyo michero midiki, yakasenderedzwa yemuchindwe, iyo inokura munzvimbo dzinopisa.

Iwo anowanzo kutengeswa akaomeswa munyika zhinji dzekuMadokero uye akatakurwa nezvinovaka muviri.

Rimwe zuva (24 gramu) rinopa zvinotevera zvinovaka muviri ():

• Makorori: 66.5
• Mapuroteni: 0.4 magiramu
• Mafuta: 0.1 magiramu
• Carbs: 18 magiramu
• Fiber: 1.6 magiramu
• Potassium: 4% yeiyo DV
• Magnesium: 3% yeiyo DV

Michero iyi zvakare yakanaka sosi yemhangura, manganese, iron, uye vhitamini B6.

Tichifunga nezvekuti mazuva anowanzo kutengeswa akaomeswa, vane hupenyu hwakareba hwesherufu, zvichivaita nzira inochinjika yekuwedzera koriori yako yekudya. Ivo vanoita bhainda yakakura muzvinhu zvakabikwa kana inogona kunakidzwa vega.

Edza kuputira misi nemaarmond butter uye coconut flakes kune hutano, yakakwira-calori snack.

6. Prunes

Prunes akaomeswa plums anorongedza zvinovaka muviri punchi.

A-ounce (28-gramu) yekushandira yemapurumu inopa zvinotevera zvinotevera zvinovaka muviri ():

• Makorori: 67
• Mapuroteni: 0.6 magiramu
• Mafuta: 0.1 magiramu
• Carbs: 18 magiramu
• Fiber: 2 magiramu
• Vhitamini K: 14% yeiyo DV
• Potassium: 4.4% yeiyo DV

Prunes inozivikanwa zvakare nekugona kwavo kudzimbira kuzvimbirwa. Yadzo fiber zvemukati inogona kubatsira kuwedzera hombe kune chako chetsoka uye nekumhanyisa kufamba kwayo kuburikidza neura hwako ().

Prunes ine hwakareba masherufu hupenyu uye zviri nyore kuwedzera pane chako chikafu, ichivaita nzira yakapusa yekuwedzera yako macalorie kutora uye kubatsira hutano hutano huremu. Ivo vanonaka kuravira kwavo vega, asi iwe unogona zvakare kunakidzwa navo mune ako aunofarira masaradhi, smoothies, uye zvakabikwa zvinhu.

7. Maapurikoti akaomeswa

Maapurikoti muchero unozivikanwa weyero muchero unogona kunakirwa zvese zvitsva uye zvakaomeswa.

A-ounce (28-gramu) inoshumirwa nemaapurikoti akaomeswa inopa zvinotevera zvinovaka muviri ():

• Makorori: 67
• Mapuroteni: 0.8 magiramu
• Mafuta: 0.1 magiramu
• Carbs: 18 magiramu
• Fiber: 2 magiramu
• Vhitamini A: 6% yeiyo DV
• Vhitamini E: 8% yeiyo DV

Kunze kwekuve yakanakisa sosi yemakoriori, maapurikoti akaomeswa sosi yakanaka ye beta-carotene, lutein, uye zeaxanthin - matatu mapudzi pigment anotsigira hutano hwemaziso ().

Maapurikoti akaomeswa anogadzira yakanakisa yekunhonga-tudyo nguva dzemanheru uye vanobatana zvakanaka nenzungu nechizi, izvo zvinogona zvakare kukubatsira kuti uwedzere uremu, sezvo ari manyuko akanaka emakoriori nemafuta.

8. Maonde akaomeswa

Inonakidzwa zvese nyowani uye yakaomeswa, maonde chibereko chakakurumbira chine kutapira-asi-nyoro kunhuwirira.

A-ounce (28-gramu) inoshandiswa maonde akaomeswa inopa zvinotevera zvinovaka muviri ():

• Makorori: 70
• Mapuroteni: 1 magiramu
• Mafuta: 0.3 gramu
• Carbs: 18 magiramu
• Fiber: 3 magiramu
• Potassium: 4% yeiyo DV
• Calcium: 3.5% yeiyo DV

Maonde akaomeswa anonaka pachawo kana anogona kunakirwa akachekwa kunongedza oats, yogati, kana masaradhi. Ivo zvakare vanobatana zvakanaka nechizi uye maputi.

Vamwe vanhu vanosarudza kupfava maonde avo akaomeswa nekuaabika mumvura kwemaminitsi gumi.

9. Vakaomeswa

Mazambiringa akaomeswa mazambiringa anouya mumhando dzakasiyana uye mavara.

MuUnited States neCanada, zita iri rinowanzoreva marudzi ese emazambiringa akaomeswa, nepo kuAustralia, New Zealand, Ireland, neUnited Kingdom, inongotsanangudza marudzi akasvibira chete, makuru.

A-ounce (28-gramu) inoshumira mazambiringa akaomeswa inopa zvinotevera zvinovaka muviri ():

• Makorori: 85
• Mapuroteni: 1 magiramu
• Mafuta: 0.1 magiramu
• Carbs: 22 gramu
• Fiber: 1 magiramu
• Potassium: 4.5% yeiyo DV
• Iron: 3% yeiyo DV

Mazai zvakare akanaka sosi yemhangura, manganese, magnesium, uye akawanda B mavitamini.

Kuwedzera mazambiringa akaomeswa pakudya kwako inzira iri nyore yekuwedzera koriori yako yekudya. Ivo vanonaka kuravira kwakatwasuka kunze kwebhokisi uye vaviri vaviri zvakanaka nenzungu, yogati, chezi, masaradhi, uye oatmeal.

10. Sultanas

Semazambiringa akaomeswa, sultana ndeimwe mhando yemazambiringa akaomeswa.

Zvisinei, zvakagadzirwa kubva pamazambiringa akasvibira asina mhodzi, kunyanya Thompson Mbeu isina mhando. MuUnited States, sultana inowanzozodaidzwa kuti "mazambiringa akaomeswa" nekuda kweyavo yakajeka.

A-ounce (28-gramu) kushumirwa kwemasultana inopa zvinotevera zvinovaka muviri ():

• Makorori: 91
• Mapuroteni: 0.7 magiramu
• Mafuta: 0 magiramu
• Carbs: 22 gramu
• Fiber: 0.7 magiramu
• Iron: 4.2% yeiyo DV

Sultana inogona kudyiwa zvakafanana kune mazambiringa akaomeswa, ichivaita iri nyore nzira yekuwedzera yako calori yekudyiwa. Zvidye zvega kana kuzvisanganisa nenzungu, yogati, chizi, kana masaradhi.

11. Currants

Currants idiki, inotapira, mazambiringa akaomeswa emhando dzakasiyana anonzi "Nhema Corinth."

Pasinei nehukuru hwavo hushoma, vanorongedza tambo ine simba, inotapira-tangy, ichivaita kuti vave vakasiyana-siyana.

A-ounce (28-gramu) yekushandira ma currants inopa zvinotevera zvinotevera ():

• Makorori: 79
• Mapuroteni: 1,14 magiramu
• Mafuta: 0.1 magiramu
• Carbs: 21 magiramu
• Fiber: 2 magiramu
• Mhangura: 15% yeiyo DV
• Iron: 5% yeiyo DV

Currants zvakare yakanaka sosi ye zinc, potasium, magnesium, uye mamwe micronutrients.

Edza kuwedzera ma currants kuma yogurts, stuffings, uye zvakabikwa ndiro kuti vawedzere yavo macalorie zvemukati. Vanogona zvakare kunakidzwa nenzungu nembeu sechinhu chinonaka pakati pemangwanani kana masikati masikati.

Michero yakaomeswa, yakadai semasikati, mapurumu, maapurikoti, maonde, sultana, currants, uye mazambiringa akaomeswa, ane macalorie akawanda kupfuura avo vatsva, zvichivaita sarudzo dzakakura dzekuwedzera huremu. Uye zvakare, ivo vanowanzo kurongedza 3-5 zvakapfuura micronutrients.

Chinokosha

Kune akawanda epamusoro-koriori, michero-ine gobvu michero iyo inogona kutsigira yakakwana hutano uye ikubatsire iwe kuwana huremu.

Kupinza mashoma emichero iri pamusoro muzvikafu zvako kana zvinwiwa zvinogona kubatsira kuwedzera koriori yezuva nezuva kudya uye kubatsira kuwedzera huremu.

Uye zvakare, kusanganisa michero iyi neine sosi yeprotein kana mafuta kunogona kuwedzera mamwe macalorie uchiona kuti shuga dzako dzeropa dzinogara dzakadzikama.