38 Zvekudya Zvine Iyo Inenge Dzinenge Zero MaCalori

Zvemukati

• 1. Maapuro
• Nzira Yokudhonza Maapuro
• 2. Arugula
• 3. Asparagasi
• 4. Beet
• 5. Broccoli
• 6. Muto
• 7. Brussels Inomera
• 8. Kabichi
• 9. Makarotsi
• 10. Koliflower
• 11. Celery
• 12. Chard
• 13. Clementines
• 14. Makomkoro
• 15. Fennel
• 16. Garlic
• 17. Muchero
• 18. Iceberg Lettuce
• 19. Jicama
• 20. Kale
• 21. MaMimoni nemaLime
• 22. Howa machena
• 23. Hanyanisi
• 24. Mhiripiri
• 25. Papaya
• 26. Radishes
• 27. Romaine Lettuce
• 28. Rutabaga
• 29. Strawberries
• 30. Sipinachi
• 31. Shuwa Snap Peas
• 32. Madomasi
• 33. Turnips
• 34. Watercress
• 35. Watermononi
• 36. Zucchini
• 37. Zvinwiwa: Kofi, Herbal Tea, Mvura, Carbonated Mvura
• 38. Herbs nezvinonhuwira
• Icho Chinokosha

MaCalorie anopa simba rinodiwa nemuviri wako kuti urambe uchirarama.

Kunyange pasina humbowo hunotsigira izvo zvisina kunaka-macalorie chikafu zvinopisa zvimwe macalorie kupfuura aanopa, zvekudya izvo zvatove zvakaderera mumakhalori zvinogona kupa mashoma macalorie kupfuura zvaitarisirwa. Izvi zvinodaro nekuti muviri wako unoshandisa simba kuzvigaya.

Kana iwe uri kuyedza kudzikisa yako yakazara koriori yaunodya, kudya zvimwe zvakaderera-macalorie chikafu, senge zvimwe michero nemiriwo, inzira iri nyore yekuzadzisa icho chinangwa.

Heano makumi matatu neshanu chikafu ane angangoita zero macalorie.

1. Maapuro

Maapuro ane hutano hwakanyanya uye chimwe chezvibereko zvinozivikanwa muUnited States, sekureva kweUSDA's Economic Research Service (1).

Imwe kapu (125 gramu) yamaapuro echimedu ine 57 macalorie uye angangoita matatu magiramu edhayeti fiber (2).

Sezvo muviri wako uchifanira kupisa simba kugaya maapuro, huwandu hwese hwemakori anopiwa nechibereko ichi ungangodaro uri mushoma pane zvakataurwa.

Nzira Yokudhonza Maapuro

2. Arugula

Arugula yakasvibira, yakasvibira girini ine mhiripiri.

Inowanzo shandiswa mumasaladhi, yakafuma muvhitamini K uye zvakare ine folate, calcium uye potasium.

Imwe hafu kapu (10 gramu) yearugula ine matatu chete macalorie (3).

3. Asparagasi

Asparagus imuriwo unotumbuka unouya nemhando yakasvibira, chena uye yepepuru.

Mhando dzese dzeasparagus dzakagwinya, asi asparagus yepepuru ine makomputa anonzi anthocyanins ayo anogona kubatsira kudzivirira chirwere chemwoyo ().

Imwe kapu (134 gramu) yeasparagus ine 27 macalorie chete uye yakafuma muvhitamini K uye folate, ichipa 70% uye 17% yeiyo maDV, zvichiteerana (5).

4. Beet

Beet midzi midzi iyo inowanzo kuve yakadzika-tsvuku kana yepepuru ruvara. Imwe yemabhenefiti akaongororwa zvakanyanya ndeye kugona kwavo kudzikira kweropa ().

Beet ine 59 macalorie pamukombe chete (136 gramu) uye 13% yeDV ye potasium (7).

5. Broccoli

Broccoli ndeimwe yemuriwo unovaka muviri pasi. Iyo inhengo yemhuri yakaroverwa yemuriwo uye inogona kubatsira kurwisa cancer ().

Imwe kapu (91 gramu) ye broccoli ine 31 chete macalorie uye inopfuura 100% yehuwandu hwevhitamini C inodiwa nevanhu vazhinji pazuva (9).

6. Muto

Kune mhando dzakasiyana dzemuto, kusanganisira huku, nyama yemombe uye miriwo. Inogona kudyiwa iri yoga kana kushandiswa sehwaro hwesobho nemuto.

Zvichienderana nerudzi rwemuto, mukombe mumwe - kana anenge 240 ml - unowanzo uine 7-12 macalorie (10, 11, 12).

7. Brussels Inomera

Brussels inomera ndeyemiriwo ine hutano. Ivo vakafanana mini makabichi uye anogona kudyiwa mbishi kana kubikwa.

Kutsvagurudza kunoratidza kuti kudya zvinomera zveBrussels zvinogona kudzivirira kubva kukuvara kweDNA nekuda kwehuwandu hwadzo hwevhitamini C ().

Idzi dzimba dzemagetsi dzekudya dzinongova ne38 calories pamukombe (88 gramu) (14).

8. Kabichi

Kabichi imuriwo une mashizha egirini kana epepuru. Icho chinhu chakajairika mumashanga uye masaradhi. Yakaviriswa kabichi inozivikanwa sauerkraut.

Iyo yakaderera kwazvo mumacalorie uye inongova ne22 macalorie pamukombe (89 gramu) (15).

9. Makarotsi

Makarotsi ndiwo miriwo inozivikanwa kwazvo. Ivo vanowanzo kuve vatete uye orenji, asi inogona zvakare kuve yakatsvuka, yero, yepepuru kana chena.

Vanhu vazhinji vanobatanidza kuona kwakanaka nekudya makarotsi sezvo vakapfuma beta-carotene, iyo inogona kushandurwa kuva vhitamini A. Kuwana zvakakwana vitamini A kunodiwa pakuona kwakakodzera.

Imwe-kapu inoshumira (128 gramu) yemakaroti ine chete 53 makori uye anopfuura mazana mana muzana eDV yevhitamini A (16).

10. Koliflower

Koliflower inowanzoonekwa semusoro chena mukati memashizha egirini. Mhando dzisingawanzo kuve nemishu yepepuru, orenji uye yero

Mumakore achangopfuura, cauliflower yakave inozivikanwa kwazvo seinotsiva yepamusoro-carb miriwo kana zviyo.

Imwe kapu (100 gramu) yeholiflower ine 25 macalorie uye mashanu chete magiramu e carbs (17).

11. Celery

Celery ndechimwe chezvinyanyo kuzivikanwa, zvakaderera-koriori chikafu.

Yayo yakareba, yakasvibira madzinde ane insoluble fiber iyo inogona kuenda isina kudzikiswa kuburikidza nemuviri wako, nekudaro isingape macalorie.

Celery zvakare ine yakakwira mvura zvemukati, ichiita kuti ive zvakasununguka yakaderera mumakoriori. Kune macalorie gumi nesere chete mukapu imwechete (110 gramu) yecryry (18).

12. Chard

Chard igirini yemashizha inouya nemhando dzakasiyana. Yakanyanya kukwirisa muvhitamini K, chikafu chinobatsira pakuvhara ropa kwakakodzera.

Imwe kapu (36 gramu) ye chard ine chete 7 macalorie uye iine 374% yeiyo DV yevhitamini K (19).

13. Clementines

Clementines akafanana mini maranjisi. Ivo chikafu chakajairika muUnited States uye vanozivikanwa neyakawandisa vhitamini C yezviri mukati.

Mumwe muchero (74 gramu) anorongedza 60% yeiyo DV yevhitamini C uye chete makumi matatu nemashanu macalorie (20).

14. Makomkoro

Makomkome ndiwo unozorodza muriwo unowanzo kuwanikwa mumasaradhi. Izvo zvinoshandiswa zvakare kunatsa mvura pamwe nemichero nemiriwo.

Sezvo magaka ari akawanda mvura, iwo akanyanya kudzikira mumacalorie - imwe hafu kapu (52 gramu) inongova ne8 (21).

15. Fennel

Fennel igirobhu inovhuvhuta ine kamhepo kakapfava licorice. Mbeu dzakaomeswa dzefennel dzinoshandiswa kuwedzera anise flavour kune ndiro.

Fennel inogona kunakirwa mbishi, yakagochwa kana kurukwa. Kune makumi maviri nemaviri macalorie mukapu imwe (87 gramu) yefennel mbishi (22).

16. Garlic

Garlic ine hwema hwakasimba uye kuravira uye inoshandiswa zvakanyanya mukubika kuwedzera zvinwiwa mumadhishi.

Garlic rave richishandiswa kwemazana emakore semushonga wezvirwere zvakasiyana siyana. Tsvagiridzo inoratidza kuti inogona kudzikisa BP uye kurwisa hutachiona kana kunyangwe cancer (23).

Rimwe clove (3 gramu) yegariki rine macalorie mashanu chete (24).

17. Muchero

Michero yemichero ndeimwe yemichero inonaka uye inovhenekera macitrus. Vanogona kunakirwa vega kana pamusoro peiyo yogati, saladi kana kunyangwe hove.

Mamwe macomputer mu grapefruit anogona kudzora cholesterol mwero uye kuwedzera metabolism (25).

Kune makumi mashanu nemashanu macalorie muhafu yemuzambiringa (123 gramu) (26).

18. Iceberg Lettuce

Iceberg lettuce inozivikanwa nekukwira kwayo kwemvura. Inowanzo shandiswa mumasaladhi uye pamusoro pemabhegi kana masangweji.

Kunyangwe hazvo vanhu vazhinji vachifunga kuti haina hutano semamwe letesi, ictuerg ictu lettuce yakafuma muvhitamini K, vhitamini A uye folate.

Imwe kapu (72 gramu) ye iceberg lettuce ine gumi chete macalorie (27).

19. Jicama

Jicama ndeye tuber miriwo yakafanana nechena mbatata. Muriwo uyu unowanzodyiwa uri mbishi uye une hunhu hwakafanana neapuro inonaka.

Imwe kapu (120 gramu) yejicama ine pamusoro pe40% yeDV yevhitamini C uye 46 chete macalorie (28).

20. Kale

Kale ishizha rine mashizha rakawana mukurumbira mumakore achangopfuura nekuda kwekunakidzwa kwaro kwehutano.

Iwe unogona kuwana kare mumasadhi, smoothies uye miriwo ndiro.

Kale ndeimwe yemafuta akapfuma e vitamini K mupasi. Mukombe mumwe chete (67 magiramu) une kanosvika ka7 huwandu hwevhitamini K hunodiwa nemunhu wepakati pazuva uye makoriori makumi matatu nemana chete (29).

21. MaMimoni nemaLime

Muto uye zest yemarimu uye marimu anoshandiswa zvakanyanya kuravira mvura, kupfeka saradhi, marinades uye zvinwiwa zvinodhaka.

Citrus inoita zvinopfuura kungo wedzera kunaka. Tsvagiridzo inoratidza kuti muto wemonimu une macomputer anogona kuita se antioxidants kurwisa uye kudzivirira zvirwere mumuviri wako (30).

Rimwe remvura (30 magiramu) emonimu kanaimuimu rine maalori masere chete (31, 32).

22. Howa machena

Howa rudzi rwefungus ine chipanji-senge dhizaini. Vezvirimwa uye vegani dzimwe nguva vanovashandisa sechinotsiva nyama.

Howa hune zvinoverengeka zvakakosha zvinovaka muviri uye hune gumi nemashanu chete macalorie pamukombe (70 gramu) (34).

23. Hanyanisi

Hanyanisi muriwo wakakurumbira kwazvo. Mhando dzeeiii dzinosanganisira dzvuku, chena uye yero, pamwe neatsime eiii kana scallion.

Kunyangwe iko kuravira kuchisiyana zvichienderana nerudzi, hanyanisi dzese dzine mashoma macalorie - imwe yepakati anyanisi (110 gramu) ine ingangoita 44 (35).

24. Mhiripiri

Mhiripiri anouya nemavara mazhinji, maumbirwo uye hukuru. Mhando dzakakurumbira dzinosanganisira bhero mhiripiri uye jalapeno.

Tsvagiridzo inoratidza kuti mabhero mhiripiri anonyanya kukwirira muma antioxidants uye anogona kudzivirira muviri kubva kune zvinokanganisa oxidation (36).

Kune macalorie makumi mana nemana chete mukapu imwe (149 gramu) yezvakachekwa, tsvuku bhero mhiripiri (37).

25. Papaya

Papaya chibereko cheorenji chine mhodzi nhema dzakafanana nemavise uye dzinowanzo kurimwa munzvimbo dzinopisa.

Iyo yakanyanya kwazvo mu vitamini A uye yakanaka sosi ye potassium. Imwe kapu (140 gramu) yepapaya ine 55 chete macalorie (38).

26. Radishes

Radishes ndiwo anotsemuka midzi miriwo ine imwe inonhuwira inoruma.

Izvo zvinowanzoonekwa muzvitoro segirima-pingi kana tsvuku asi zvinogona kukura mumarudzi akasiyana siyana.

Radishes ane akawanda anobatsira zvinovaka muviri uye chete 19 macalorie pamukombe (116 gramu) (39).

27. Romaine Lettuce

Romaine lettuce inozivikanwa zvikuru yemashizha miriwo inoshandiswa mumasadhi uye pane sandwiches.

Iko koriori yezvinhu zveRoma yakaderera zvakanyanya sezvo iri yakakwira mumvura uye yakapfuma mu fiber. Shizha rimwe chete (magiramu matanhatu) eromaine lettuce rine koriori imwe chete (40).

28. Rutabaga

Rutabaga mudzi wemuriwo unozivikanwa se swede.

Iyo inofarira zvakafanana netipiripi uye inowanzozivikanwa kutsiva matapiri mumapureti kudzikisa huwandu hwe carbs.

Imwe kapu (140 gramu) yeRutabaga ine makumi mashanu macalorie uye chete magiramu gumi nemana emakabohydrate (41).

29. Strawberries

Strawberries chibereko chakakurumbira kwazvo. Ivo vanoita zvakasiyana-siyana uye vanoonekwa mumabhureki emadhishi, zvinhu zvakabikwa uye masaladi.

Zvidzidzo zvinoratidza kuti kudya michero kunogona kubatsira kukudzivirira kubva kuzvirwere zvisingaperi, zvakaita segomarara uye chirwere chemwoyo ().

Iko kune asingasviki makumi mashanu emacalorie mukapu imwe (152 gramu) yemastrawberry (43).

30. Sipinachi

Sipinachi imwe girini yemashizha yakatakurirwa mavitamini nemaminerari uye yakadzika kwazvo mumacalorie.

Yakakwirira muvhitamini K, vitamini A uye folate uye ine mapuroteni akawanda kupfuura mimwe miriwo yemashizha.

Imwe-kapu (30 gramu) yekushandira sipinashi ine makoriori manomwe chete (44).

31. Shuwa Snap Peas

Shuga snap pizi ndudzi dzakasiyana siyana dzinonaka. Mapods avo anodyika zvachose uye ane hwema hwunonaka.

Ivo vanowanzo kudyiwa mbishi voga kana nedhipi, zvakadaro zvinogona zvakare kuwedzerwa kumidziyo yemidziyo uye masaladi.

Nhanga dzinobikwa zvine hutano zvakanyanya uye dzinoda kusvika 100% yeiyo DV yevhitamini C yemakumi mana nemazana emakoriki mune imwe kapu (98 gramu) (45).

32. Madomasi

Madomasi ndeimwe yemiriwo inozivikanwa pasi rose. Inogona kupihwa yakasvibirira, yakabikwa kana yakacheneswa mutomatisi muto.

Izvo zvakare zvine hutano zvakanyanya uye zvine chinhu chinobatsira chinonzi lycopene. Kutsvagurudza kwakaratidza kuti lycopene inogona kudzivirira kubva pagomarara, kuzvimba uye chirwere chemwoyo ().

Imwe kapu (149 gramu) yemadomasi ane cherry ine 27 macalorie (47).

33. Turnips

Turnips ndeye chena midzi miriwo ine nyama inovava zvishoma. Ivo vanowanzo kuwedzerwa kune masobho uye stews.

Turnips ine zvinoverengeka zvinobatsira zvinovaka muviri uye chete 37 macalorie pamukombe (130 gramu) (48).

34. Watercress

Watercress imuriwo une mashizha unokura uri mumvura. Iyo inowanzo shandiswa mune masaradhi uye tii sandwiches.

Kunyangwe hazvo watercress isinganyanyo kufarirwa semamwe magidhi, ingori zvine hutano.

Imwe kapu (34 gramu) yemuriwo uyu inopa 106% yeDV yevhitamini K, 24% yeDV yevhitamini C uye 22% yeDV yevhitamini A - uye ese mashoma emakorori mana (49).

35. Watermononi

Sezvo zita rayo rinoratidzira, watermelon chibereko chakanyanyisa. Iyo inonaka inonaka pachayo kana pairi neiyo nyowani mint uye feta.

Watermelon rine zvimwe zvinenge zvinovaka muviri uye huwandu hwakawanda hwevitamin C. Kune mazana mana makumi mana emakori mune imwe kapu (152 gramu) yetikisi rakachekwa (50).

36. Zucchini

Zucchini irudzi rwegirini squash yezhizha. Iine kuravira kwakapfava uko kunoita kuti iwedzere kuwedzerana kumabikirwo.

Mumakore achangopfuura, kuwedzera zucchini mu "zoodles" sechinotsiva chakakwirira carb noodles chave chakakurumbira.

Zucchini zvakare yakadzikira mumakhalori, iine 18 chete pamukombe (124 gramu) (51).

37. Zvinwiwa: Kofi, Herbal Tea, Mvura, Carbonated Mvura

Zvimwe zvinwiwa zvakaderera zvakanyanya mumacalorie, kunyanya kana iwe usinga wedzere chinhu kwazviri.

Mvura isina mvura haina macalorie. Mazhinji tii yemakwenzi uye emvura ine kabhoni ine zero kune mashoma macalorie, nepo kofi nhema iine 2 macalori chete pamukombe (237 gramu) (52)

Kusarudza izvi zvinwiwa pamusoro pezvinwiwa neshuga yakawedzerwa, kirimu kana muto zvinogona kukubatsira kudzikisa yako calorie yaunodya.

38. Herbs nezvinonhuwira

Miriwo nezvinonhuwira zvinoshandiswa kuwedzera zvinwiwa kuzvikafu uye zvakaderera zvakanyanya mumacalorie.

Mishonga yakajairika inodyiwa nyowani kana kuomeswa inosanganisira parsley, basil, mint, oregano uye cilantro. Zvimwe zvinonhuwirira zvinozivikanwa isinamoni, paprika, kumini uye curry.

Mazhinji mahebhu nezvinonhuwira zvine mashoma kupfuura mashanu macalorie pasipuni (53).

Icho Chinokosha

Kune zvakawanda zvinonaka zvekudya izvo zvine mashoma macalorie.

Mazhinji acho michero nemiriwo inewo zvinovaka muviri zvinobatsira hutano hwako.

Kudya zvakasiyana siyana zvezvikafu izvi zvinokupa iwe zviwanikwa zvinovaka muviri kune mashoma mashoma macalorie.