Zakudya 42 Zomwe Zili Zosakwanira ku Kalori

Zamkati

• 1-4. Nyama ndi nkhuku
• 1. Diso la nyama yang'ombe yozungulira
• 2. Chifuwa cha nkhuku chopanda pake, chopanda khungu
• 3. Turkey bere
• 4. Thumba la nkhumba
• 5-8. Nsomba ndi nsomba
• 5. Cod
• 6. Salimoni
• 7. Mbalame zotchedwa Scallops
• 8. Zimbulu
• 9–17. Masamba
• 9. Kabichi waku China
• 10. Watercress
• 11. Nkhaka
• 12. Radishes
• 13. Selari
• 14. Kale
• 15. Sipinachi
• 16. Tsabola belu
• 17. Bowa
• 18-23. Zipatso ndi zipatso
• 18. Froberi
• 19. Cantaloupe
• 20. Chivwende
• 21. Mabulosi abuluu
• 22. Mphesa
• 23. Kiwifruit
• 24-25. Nyemba
• 24. Nyemba zakuda
• 25. Maluwa
• 26–29. Mkaka ndi mazira
• 26. Mkaka wotulutsa madzi
• 27. Mng'oma wopanda mafuta
• 28. Kanyumba kanyumba kochepa mafuta
• 29. Mazira
• 30-34. Mbewu
• 30. Popcorn
• 31. Zakudyazi za Shirataki
• 32. Oats ndi phala
• 33. Mpunga wamtchire
• 34. Quinoa
• 35-36. Mtedza ndi mbewu
• 35. Mkaka wa amondi wopanda shuga
• 36. Mtedza
• 37-40. Zakumwa
• 37. Madzi
• 38. Tiyi wopanda shuga
• 39. Khofi wakuda
• 40. Madzi owala
• 41-42. Zokometsera
• 41. Zitsamba ndi zonunkhira
• 42. Mafuta otsika kwambiri
• Mfundo yofunika

Kuchepetsa kalori yanu kungakhale njira yabwino yochepetsera thupi.

Komabe, sizakudya zonse zomwe ndizofanana pankhani yazakudya. Zakudya zina zimakhala ndi ma calories ochepa komanso zakudya zochepa.

Pochepetsa kuchuluka kwa kalori yanu, ndikofunikira kusankha zakudya zopatsa thanzi, zomwe zimakhala ndi michere yokwanira yama calories omwe amapereka.

Kuphatikiza apo, chakudya chodzaza ndi zakudya zathunthu, zopatsa thanzi chingakuthandizeni kuti mukhale okhutira ndikamadula ma calories ().

Nazi zakudya 42 zopatsa thanzi zomwe zili ndi ma calories ochepa.

1-4. Nyama ndi nkhuku

Chifukwa chakuti ali ndi mapuloteni ambiri, nyama yopanda mafuta komanso nkhuku ndi zakudya zabwino kudya mukamayesetsa kudula ma calories.

Mapuloteni amalimbikitsa kudzaza ndipo atha kukuthandizani kuti muzidya zopatsa mphamvu tsiku lonse (,).

Nyama zomwe zili ndi mafuta ochepa kwambiri ndizomwe zimakhala zowonda kwambiri. Mafuta ndi olemera kwambiri, motero nyama yochepetsedwa kwambiri imakhala ndi kalori yambiri.

1. Diso la nyama yang'ombe yozungulira

Palibe chifukwa chomwe simungakondwerebe ndi nyama yang'ombe mukamadula zopatsa mphamvu. Ng'ombe ndi yopatsa thanzi komanso imapezanso vitamini B12 ndi ayironi (4).

Iron ndichinthu chofunikira kwambiri chomwe chimathandizira kunyamula mpweya mthupi lanu lonse, pomwe vitamini B12 ndiyofunikira kupanga maselo ofiira ().

Komabe, zindikirani kuti diso lozungulira ndi locheka kwambiri la ng'ombe. Onetsetsani kuti musagwedezeke, kapena kungakhale kolimba komanso kowuma.

Ma calories: 138 pa 3-ounce (86-gramu) kutumikira

2. Chifuwa cha nkhuku chopanda pake, chopanda khungu

Nkhuku ndi nyama yosunthika kwambiri yomwe imapanganso mapuloteni (6).

Mutha kusunga zonenepetsa pochepetsa khungu lonse ndi mafuta owoneka.

Ma calories: 92 pa 3-ounce (86-gramu) kutumikira

3. Turkey bere

Turkey mawere ali ndi mapuloteni ambiri, vitamini B6, ndi niacin. Mavitamini a B amathandiza thupi lanu kuphwanya chakudya chomwe mumadya ndikuchisandutsa mphamvu (7).

Ma calories: 93 pa 3-ounce (86-gramu) kutumikira

4. Thumba la nkhumba

Tenderloin ndiimodzi mwazochepetsa kwambiri nyama ya nkhumba, ndikupangitsa kuti ikhale njira yotsika kwambiri ya kalori.

Nkhumba imakhala ndi mavitamini angapo a B komanso gwero labwino kwambiri la mapuloteni apamwamba (8).

Ma calories: 122 pa 3-ounce (86-gramu) kutumikira

5-8. Nsomba ndi nsomba

Nsomba ndi nsomba zambiri ndizopatsa thanzi komanso zosankha zabwino ngati mukuletsa zopatsa mphamvu.

Monga nyama, nsomba ndi nsomba zimakhala ndi mapuloteni ambiri. Amaperekanso zakudya zofunikira monga vitamini B12, ayodini, ndi omega-3 fatty acids ().

Omega-3 fatty acids ali ndi maubwino ambiri, kuphatikiza kuchepa kwa kutupa komanso thanzi la mtima ().

5. Cod

Cod ndi nsomba yoyera, yoyera yomwe ili ndi mapuloteni ambiri koma ochepa ma calories.

Imakhalanso ndi vitamini B12, ayodini, ndi selenium, ndipo imakhala ndi omega-3 fatty acids ambiri. Iodini ndi yofunika kuti ubongo ndi chithokomiro zizigwira bwino ntchito, koma anthu ambiri samakwanira (11,).

Ma calories: 70 pa 3-ounce (86-gramu) yotumikira

6. Salimoni

Salmon ndi nsomba yamafuta yodzaza ndi omega-3s wathanzi. Mulinso vitamini B12 wambiri komanso chimodzi mwazakudya zochepa zomwe mwachilengedwe zimakhala ndi vitamini D (13).

Izi ndizofunikira, chifukwa kusowa kwa vitamini D ndi vuto lofala padziko lonse lapansi. Amalumikizidwa ndi zovuta zosiyanasiyana zaumoyo, monga kufooka kwa mafupa, khansa, matenda am'magazi, komanso kuthamanga kwa magazi (,).

Ma calories: 99 mu 3-ounce (86-gramu) yotumikira

7. Mbalame zotchedwa Scallops

Mbalame zotchedwa Scallops ndi nkhono zochepa zokhala ndi zokoma, zotsekemera (16).

Onetsetsani kuti mwadumpha msuzi wokhala ndi ma calorie ambiri ndikusangalala ndi ma scallops owotcha, owotchera, kapena okutidwa.

Ma calories: 26 mwa 5 scallops ang'onoang'ono (30 magalamu)

8. Zimbulu

Oyster 1 yekha amapereka 100% yamtengo wapatali tsiku lililonse (DV) ya vitamini B12 komanso theka la DV ya zinc ndi selenium (17).

Kudya mokwanira kwa selenium kumachepetsa chiopsezo cha khansa ya prostate mwa amuna ().

Ma calories: 41 pa oyster (50 magalamu)

9–17. Masamba

Masamba ambiri amakhala ndi ma calories ochepa komabe amakhala ndi mavitamini, michere, fiber, ndi ma antioxidants. Izi zimawapangitsa kukhala abwino kwambiri pochepetsa thupi.

Nkhumba zambiri zimakhalanso ndi madzi ndi fiber, zomwe zimakuthandizani kuti mukhale okhutira osadya mafuta ambiri ().

Masamba okhathamira monga mbatata ndi squash nthawi yachisanu amakhala ndi ma calories ambiri komabe ndiopatsa thanzi kwambiri.

9. Kabichi waku China

Chabichi yaku China, chomwe chimaphatikizapo napa ndi bok choy, chimakhala pamwambapa pamndandanda wazokhudzana ndi michere. Kabichiyu ali ndi mavitamini C ndi K ambiri ndipo amakhala ndi mbiri yabwino (20).

Kuwotcha kabichi waku China kumakupatsani chisangalalo chabwino ndikusunga zakudya zake.

Ma calories: 12 pa chikho (75 magalamu)

10. Watercress

Watercress ndi zokometsera, masamba obiriwira omwe ndi amodzi mwamasamba omwe mumadya zakudya zambiri.

Ndi ochepa kwambiri koma amakhala ndi mavitamini A, C, ndi K. ochuluka Mutha kuponyera watercress mu saladi kapena kuyipaka mwachangu limodzi ndi masamba ena osapatsa thanzi (21).

Ma calories: 4 pa chikho (36 magalamu)

11. Nkhaka

Nkhaka zimakhala ndi mafuta ochepa chifukwa amakhala ndimadzi ambiri.

Chosangalatsa ndichakuti, amakhalanso ndi vitamini K1 wambiri ndi mankhwala angapo opindulitsa (22,).

Ma calories: 45 pa nkhaka (300 magalamu)

12. Radishes

Radishes ndi tsabola wobiriwira, wosasunthika womwe umakhala ndi ma calories ochepa koma wokhala ndi zonunkhira.

Amapereka mavitamini C ochulukirapo komanso pang'ono (24).

Ma calories: 1 pa radish (6 magalamu)

13. Selari

Selari imakhala ndi vitamini K1 wambiri ndipo imabzala mankhwala omwe ali ndi zotsutsana ndi zotupa (25,).

Ma calories: 6 phesi (38 magalamu)

14. Kale

Kale ndi veggie yopatsa thanzi kwambiri. Mutha kupeza 100% ya DV ya mavitamini A, C, ndi K1 mwa kudya 1 chikho chimodzi (68 magalamu) akale.

M'malo mwake, kutumikiraku kumapereka kuchuluka kwa vitamini K komwe mumafunikira tsiku limodzi. Vitamini K ndikofunikira kwambiri pakumanga magazi (27).

Ma calories: 34 pa chikho (68 magalamu)

15. Sipinachi

Sipinachi imakhala ndi mafuta ambiri, manganese, ndi mavitamini A, C, ndi K1. Mulinso mavitamini olimbana ndi khansa monga flavonoids ndi carotenoids (28).

Kuyamba kudya ndi saladi yopangidwa ndi sipinachi kapena masamba ena obiriwira kungakuthandizeni kuti mukhale omasuka ndikudya ma calories ochepa ().

Ma calories: 7 pa chikho (30 magalamu)

16. Tsabola belu

Tsabola wa belu mwachilengedwe ndi wokoma kwambiri ndipo mumakhala fiber, vitamini C, ndi carotenoids (30).

Carotenoids ndi mankhwala omwe amalimbana ndi khansa omwe amathanso kulimbitsa thanzi la diso (,).

Ma calories: 37 pa tsabola (119 magalamu)

17. Bowa

Bowa ndi bowa koma nthawi zambiri amatchedwa masamba. Amakhala ndi mavitamini angapo a B komanso potaziyamu ndi selenium wambiri (33).

Bowa wina wodyedwa adalumikizidwa ndi maubwino azaumoyo, kuphatikiza chitetezo champhamvu, kuchepa kwamatenda, komanso kuchepa kwa khansa (,,).

Ma calories: 15 pa chikho (68 magalamu)

18-23. Zipatso ndi zipatso

Zipatso zimakonda kukhala zopatsa mphamvu kuposa masamba. Komabe, zipatso zambiri zimakhala zopatsa thanzi ndipo zimayenera kukhala ndi chakudya chochepa kwambiri.

18. Froberi

Strawberries ali ndi fiber yambiri komanso ma antioxidants. Amaperekanso mavitamini C ambiri (37,).

Ma calories: 46 pa chikho (144 magalamu)

19. Cantaloupe

Cantaloupe ndi vwende lokhala ndi thupi lotumbululuka, lalanje lomwe lili ndi mavitamini A ndi C (39).

Komanso ndi gwero lolemera la beta-carotene, lomwe ndi lofunika kwa maso ndi khungu labwino.

Ma calories: 60 pa chikho (176 magalamu)

20. Chivwende

Chivwende chimapangidwa ndimadzi ambiri, chifukwa chake limadziwika. Mulinso mlingo wabwino wa vitamini C ndi pro-vitamini A (40).

Kuphatikiza apo, vwendeyu amakhala ndi lycopene, chomera chomwe chingateteze ku matenda amtima ndi khansa zina (,).

Ma calories: 46 pa chikho (153 magalamu)

21. Mabulosi abuluu

Mabulosi abulu ndi zipatso zotchuka, zopatsa thanzi kwambiri. Amakhala ndi ma antioxidants ambiri, vitamini C, vitamini K1, ndi manganese (43).

Makinawa ali ndi maubwino ambiri azaumoyo, kuphatikiza zoteteza ku matenda amtima (,).

Ma calories: 84 pa chikho (147 magalamu)

22. Mphesa

Monga zipatso zina zambiri za zipatso, zipatso zamphesa zili ndi vitamini C wambiri.

Ma calories: Ma calories 57 a theka la zipatso (136 magalamu)

23. Kiwifruit

Chipatso chimodzi chokha, chopanda khungu, chimakhala ndi vitamini C wonse womwe mumafunikira tsiku limodzi. Zimaperekanso mulingo wabwino wa fiber ndi vitamini K1 (47).

Ma calories: 46 pa zipatso (75 magalamu)

24-25. Nyemba

Nyemba za nyemba ndi imodzi mwazinthu zabwino kwambiri zopangira zomanga thupi komanso zopatsa thanzi kwambiri.

24. Nyemba zakuda

Nyemba zakuda ndizomwe zimakhala zotsika mtengo komanso zotsika mtengo.

Amakhala ndi michere yambiri komanso amakhala ndi mavitamini B, chitsulo, magnesium, ndi manganese (48).

Ma calories: Makilogalamu 114 pa 1/2 chikho (86 magalamu)

25. Maluwa

Poyerekeza ndi nyemba zina, mphodza ndizosavuta kukonzekera. Amakhalanso ndi mapuloteni, fiber, folate, thiamine, chitsulo, potaziyamu, ndi manganese (49).

Kuphatikiza apo, mphodza zimakhala ndi ulusi komanso zomanga thupi. Izi zimawapangitsa kudzazidwa modabwitsa ngakhale ali ndi ma calories ochepa ().

Ma calories: 165 pa 1/2 chikho (142 magalamu)

26–29. Mkaka ndi mazira

Zikafika pazogulitsa mkaka, kuchuluka kwa kalori kumasiyana ndimafuta.

Ngati mukuyesera kuti mafuta anu azikhala ochepa, gwiritsirani mafuta osagwiritsa ntchito mafuta kapena nonfat.

26. Mkaka wotulutsa madzi

Mkaka wochuluka ndi gwero lotsika kwambiri la mapuloteni apamwamba. Mkaka umakhalanso ndi calcium, ndipo opanga mkaka ambiri amawonjezera mankhwala ake ndi vitamini D (51).

Ma calories: 86 pa chikho (240 ml)

27. Mng'oma wopanda mafuta

Yogurt ili ndi mapuloteni ambiri komanso calcium. Ma yogobioti a ma Probiotic amakhalanso ndi mabakiteriya amoyo, omwe amapindulitsa thanzi lanu logaya chakudya (, 53).

Sankhani yogurt yosavuta, yopanda shuga chifukwa mitundu yokometsera imakhala ndi shuga wambiri ndi zopatsa mphamvu. Onjezerani zipatso kapena zipatso zatsopano komanso zotsekemera.

Ma calories: 137 pa chikho (245 magalamu)

28. Kanyumba kanyumba kochepa mafuta

Cottage tchizi ndi tchizi tofewa, poterera, tomwe timakhala ndi ma calories ochepa komanso okhala ndi mapuloteni ambiri.

Masitolo ambiri amagulitsa tchizi tanyumba tokhala ndi mafuta osiyanasiyana. Kuti muwerenge kalori yotsika kwambiri, sankhani kanyumba kanyumba ndi 1% mkaka wa mkaka (54).

Ma calories: 82 pa 1/2 chikho (114 magalamu)

29. Mazira

Mazira ndi gwero lotsika mtengo komanso chopatsa thanzi la mapuloteni apamwamba.

Akudzazidwanso modabwitsa. Kafukufuku akuwonetsa kuti kudya mazira pachakudya cham'mawa kungakuthandizeni kudya ma calories ochepa, omwe angapangitse kuti muchepetse thupi (,).

Ma calories: 72 pa dzira lalikulu (50 magalamu)

30-34. Mbewu

Njere zabwino kwambiri ndizomwe sizinakonzedwe kapena kukonzedwa.

Mitengo yodzaza ndi fiber imatha kukuthandizani kuti mukhale okwanira kwa nthawi yayitali, zomwe zingakuthandizeni kudya ma calories ochepa ().

30. Popcorn

Popcorn ndi mtundu wa chimanga chomwe chimakulitsa ndikutuluka chikakumana ndi kutentha.

Ndi chakudya chokwanira, chochepa cha kalori, bola ngati osachipaka ndi batala kapena zokometsera zopanda thanzi. Popcorn popped ndi chisankho chabwino.

Ma calories: 31 pa chikho chokwera (11 magalamu)

31. Zakudyazi za Shirataki

Zakudyazi za Shirataki ndi Zakudyazi za ku Japan zopangidwa kuchokera ku chilazi chonga yam yamatchedwa konjac. Amakhala opanda kalori komanso ali ndi michere yambiri.

Ma calories: 5 pa ma ola 3.5 (magalamu 100)

32. Oats ndi phala

Oats ndi tirigu wokoma mtima wokhala ndi fiber komanso ma antioxidants. Amakhalanso ndi mapuloteni, mavitamini a B, ndi manganese (57).

Kafukufuku akuwonetsa kuti kudya oats kumalumikizidwa ndi kutsika kwa LDL (koipa) cholesterol komanso kuthamanga kwa magazi. Kafukufuku wowerengeka akuwonetsanso kuti kudya oats kumatha kuthandizira kuchepa (,,).

Ma calories: 124 mu 3/4 chikho chophika (175 magalamu)

33. Mpunga wamtchire

Mpunga wamtchire umaphikidwa ndikudya ngati mpunga wamba. Komabe, ndi ocheperako pang'ono kuposa mpunga woyera kapena wofiirira.

Amaperekanso fiber, mapuloteni, mavitamini a B, zinc, ndi manganese (61).

Ma calories: 166 pa chikho chophika (164 magalamu)

34. Quinoa

Quinoa ndi pseudocereal yopanda gluteni yomwe nthawi zambiri imagulitsidwa ngati chakudya chambiri chifukwa cha michere komanso antioxidant.

Imanyamula mapuloteni ambiri kuposa mbewu zambiri ndipo imaperekanso mavitamini B angapo, kuphatikiza chitsulo, magnesium, ndi manganese (62).

Ma calories: 222 pa chikho chophika (185 magalamu)

35-36. Mtedza ndi mbewu

Mwambiri, mtedza ndi mbewu ndizakudya zopatsa mphamvu kwambiri. Komabe, amakhalanso ndi thanzi labwino kwambiri ndipo ayenera kuphatikizidwa pazakudya zanu ngakhale mukuletsa zopatsa mphamvu.

35. Mkaka wa amondi wopanda shuga

Mkaka wa amondi umapangidwa ndi maamondi apansi ndi madzi.

Ndi cholowa m'malo chotchuka cha iwo omwe matupi awo sagwirizana ndi mkaka ndipo amachepetsa kwambiri ma calories kuposa mkaka wa ng'ombe.

Mchere wa calcium wa mkaka wa amondi ndi wofanana ndi mkaka wa ng'ombe, komanso umakhala ndi vitamini E (63).

Ma calories: 38 pa chikho (240 ml)

36. Mtedza

Mabokosi amakhala ndi ma calories ochepa kuposa mtedza wina wonse. Amakhalanso ndi fiber, vitamini C, ndi folate (64).

Ma calories: 63 paunzi (28 magalamu)

37-40. Zakumwa

Zakumwa zotsekemera ndi shuga ndi mdani wochepetsa thupi. Kapenanso, zakumwa zambiri zopanda shuga ndizochepa kwambiri.

Nthawi zonse muziyang'ana chizindikirocho kuti muwonetsetse kuti chakumwa mulibe shuga wowonjezera. Kuphatikiza apo, timadziti ta zipatso tili ndi shuga wambiri ndipo tiyenera kupewa.

37. Madzi

Madzi ndi chakumwa chabwino kwambiri chomwe mungamwe, ndipo nthawi zonse sichikhala ndi kalori.

Ma calories: 0

38. Tiyi wopanda shuga

Tiyi wosasakaniza wopanda kalori ndipo amapereka mankhwala opindulitsa. Makamaka, tiyi wobiriwira amaphatikizidwa ndi zabwino zambiri ().

Ma calories: 0

39. Khofi wakuda

Zakumwa zosakaniza kuchokera m'nyumba za khofi zimakhala ndi ma calories. Komano, khofi wakuda ndi chakumwa chopanda kalori.

Kafukufuku ambiri akuwonetsa kuti omwa khofi ali pachiwopsezo chochepa cha matenda ena akulu (66,,).

Ma calories: 0

40. Madzi owala

Madzi owala ndi njira yotsitsimutsa komanso yathanzi kuposa zakumwa zozizilitsa kukhosi.

Madzi owala kwambiri amangokhala madzi othiridwa ndi carbon dioxide, koma onani chizindikiro cha mtundu womwe mumakonda kuti mutsimikize kuti shuga sanawonjezeredwe.

Ma calories: 0

41-42. Zokometsera

Zokometsera zina ndizodzala ndi shuga ndipo zimatha kuwonjezera zopatsa mphamvu pa chakudya chanu. Komabe, zonunkhira zambiri ndizochepa kwambiri.

41. Zitsamba ndi zonunkhira

Zitsamba ndi zonunkhira ndi njira yabwino yowonjezeramo kukoma kwa chakudya chanu. Angapo atha kupindulitsanso thanzi lanu.

Sinamoni, turmeric, adyo, ginger, ndi tsabola wa cayenne ndi zonunkhira zomwe zimakhala ndi ma antioxidants ambiri komanso mankhwala opindulitsa.

42. Mafuta otsika kwambiri

Nawa ma condiments omwe amanyamula nkhomaliro yamankhwala okhala ndi zopatsa mphamvu zochepa (69, 70, 71, 72, 73):

• Viniga: Ma calories 3 pa supuni (15 ml)
• Madzi a mandimu: Ma calories 3 pa supuni (5 ml)
• Salsa: Makilogalamu 4 pa supuni (15 magalamu)
• Msuzi wotentha: 0,5 makilogalamu pa supuni (5 ml)
• Zowonongeka: Ma calories 2 pa supuni (5 magalamu)

Mfundo yofunika

Chakudya chochepa cha kalori sikuyenera kukhala chotopetsa kapena chobowoleza. M'malo mwake, zakudya zambiri zopatsa thanzi ndizodzaza ndi zokoma koma mafuta ochepa.

Kudya zakudya zosiyanasiyana zopatsa thanzi kumatsimikizira kuti thupi lanu likupeza zakudya zomwe likufunikira - komanso kungakulitseni kukhutira ndi zomwe mumadya.

Makamaka, chakudya chathunthu, chosasinthidwa chimakhala ndi michere yambiri.