Zipatso 10 kuti muchepetse kunenepa (ndi zopatsa mphamvu zochepa)

Zamkati

• 1. Strawberry
• 2. Apple
• 3. Peyala
• 4. Kiwi
• 5. Papaya
• 6. Ndimu
• 7. Tangerine
• 8. Mabulosi abulu
• 9. Vwende
• 10. Pitaia

Njira yabwino yochepetsera kunenepa ndikuchepetsa mafuta am'mimba ndikudya zipatso za tsiku ndi tsiku zomwe zimapangitsa kuti muchepetse kunenepa, mwina chifukwa chochepa mafuta, kuchuluka kwake kwa fiber kapena kuchepa kwa glycemic index.

Zipatso, zambiri, ndizochepa ma calories, komabe ndikofunikira kuti ndalama zokwanira ziziwonongedwa, ndipo zitha kuphatikizidwa muzakudya zopepuka kapena ngati mchere wazakudya zazikulu. Gawo lomwe akulimbikitsidwa ndi zipatso ziwiri kapena zitatu patsiku, ndikofunikira kuziphatikiza pazakudya zochepa zomwe zimayenera kukhala ndi zochitika zolimbitsa thupi. Izi zimathandizira kuwonjezera kagayidwe kake ndikugwiritsa ntchito mafuta omwe amapezeka mthupi, zomwe zimapangitsa kuti muchepetse kunenepa.

1. Strawberry

Ma calories mu 100 g: Makilogalamu 30 ndi magalamu awiri a fiber.

Gawo lolimbikitsidwa: 1/4 chikho chatsopano sitiroberi.

Strawberries imakuthandizani kuti muchepetse thupi chifukwa imakhala ndi ma calories osapanganso ndipo kuphatikiza apo, ali ndi mankhwala opangira zinthu zambiri chifukwa cha kuchuluka kwa vitamini C, folate ndi phenolic compounds, omwe amapereka antioxidant ndi anti-inflammatory effects.

Kuphatikiza apo, ma strawberries ali ndi michere yambiri, yothandiza kuchepetsa kuchuluka kwa shuga m'magazi, chifukwa amachulukitsa kumva kukhuta, amachepetsa ma calories omwe adadyetsedwa ndikukonda kuchepa kwa thupi. Amakhalanso ndi potaziyamu wambiri, yemwe amathandizira kuwongolera kuthamanga kwa magazi.

2. Apple

Ma calories mu 100 g: Makilogalamu 56 ndi 1.3 magalamu a fiber.

Gawo lolimbikitsidwa: 1 sing'anga wagawo 110 g.

Maapulo amakuthandizani kuti muchepetse thupi chifukwa ali ndi ma antioxidants ambiri monga katekini ndi chlorogenic acid, komanso okhala ndi ulusi monga quercetin, womwe umathandizira kuwongolera kuchuluka kwa shuga wamagazi, kukonza chimbudzi ndikuchepetsa mafuta a cholesterol ndi triglyceride. Kuphatikiza apo, kumwa maapulo pafupipafupi kumathandizira kuchepetsa chiopsezo cha munthu cha matenda amtima, khansa ndi mphumu.

Maapulo ophika ndi sinamoni kapena ma clove amakhala ndi ma calories ochepa ndipo ndi mchere wokoma komanso wopatsa thanzi. Dziwani zabwino zonse za apulo.

3. Peyala

Ma calories mu magalamu 100: pafupifupi ma calories 53 ndi magalamu atatu a fiber.

Gawo lolimbikitsidwa: 1/2 wagawo kapena magalamu 110.

Peyala imathandizira kuonda chifukwa imakhala ndi michere yambiri, yomwe imathandizira kukonza matumbo ndikutulutsa njala. Zimathandizanso kuwongolera mafuta m'magazi. Mapeyala ophikidwa ndi sinamoni nawonso ndi mchere wabwino womwe, kuphatikiza pakudya, umakuthandizani kuti muchepetse thupi.

4. Kiwi

Ma calories mu 100 g: Ma calories 51 ndi magalamu 2.7 a fiber.

Gawo lolimbikitsidwa: 1 sing'anga unit kapena 100 magalamu.

Zina mwazabwino za Kiwi ndikulimbana ndi kudzimbidwa komanso kuthana ndi chilakolako chofuna kudya, mulinso vitamini C wambiri, komanso ndi diuretic.

5. Papaya

Ma calories mu 100 g: Makilogalamu 45 ndi magalamu 1.8 a fiber.

Gawo lolimbikitsidwa: 1 chikho cha papaya wodulidwa kapena magalamu 220

Wodzikongoletsa komanso wolemera kwambiri, amathandizira kuthetsedwa kwa ndowe ndikulimbana ndi mimba yotupa. Papaya ndiwothandiza kuthana ndi matenda ashuga ndikuthana ndi matenda am'mimba. Kagawo ka papaya wodulidwa wokhala ndi mtsuko umodzi wa yogurt wosavuta ndi njira yabwino kwambiri yopezera chakudya cham'mawa.

6. Ndimu

Ma calories mu magalamu 100: Ma calories 14 ndi magalamu 2.1 a fiber.

Ndi diuretic, wolemera vitamini C komanso wamphamvu antioxidant, kuthandiza kuthetsa poizoni ndikupangitsa khungu kukhala lobiriwira. Kutenga tiyi kuchokera peel peel tsiku lililonse ndi njira yabwino kudya ndimu yopanda shuga ndikusangalala ndi maubwino ake onse.

Ndimu imathandizanso kuchepetsa cholesterol ndi shuga m'magazi. Phunzirani momwe mandimu angakuthandizireni kuti muchepetse kunenepa.

7. Tangerine

Ma calories mu 100 g: Ma calories 44 ndi 1.7 magalamu a fiber.

Gawo lolimbikitsidwa: Magulu awiri ang'onoang'ono kapena 225 magalamu.

Tangerine imakuthandizani kuti muchepetse thupi chifukwa limakhala ndi madzi ambiri komanso fiber, komanso kukhala ndi ma calories ochepa. Chipatso ichi chimakhala ndi vitamini C wambiri, yemwe amathandizira kuyamwa kwa chitsulo m'matumbo ndikulimbitsa chitetezo chamthupi. Zida zake zimapangitsa kuti matumbo azitha kuyenda, amachepetsa kuyamwa kwamafuta ndikuthandizira kuwongolera magazi m'magazi. Dziwani zaubwino wa tangerine.

8. Mabulosi abulu

Ma calories mu 100 g: 57 zopatsa mphamvu ndi 2.4 magalamu a fiber.

Gawo lolimbikitsidwa: 3/4 chikho.

Blueberries ndi chipatso chomwe chimakhala ndi maubwino angapo azaumoyo, chifukwa sikuti chimangokhala ndi ma calories ochepa komanso chimakhala ndi michere yambiri, yothandiza kuchepetsa kuchuluka kwa shuga m'magazi ndikutsitsa LDL cholesterol. Kuphatikiza apo, ili ndi ma antioxidants ambiri, omwe amachepetsa kutupa kwa thupi komanso kuwonongeka komwe kumachitika chifukwa cha zopitilira muyeso zaulere.

9. Vwende

Ma calories mu 100 g: Makilogalamu 29 ndi 0,9 g wa fiber.

Gawo lolimbikitsidwa: 1 chikho cha vwende.

Vwende amathandiza kuchepetsa kunenepa chifukwa cha zinthu zomwe zimakodzetsa, zomwe zimathandiza kuchepetsa kusungunuka kwamadzimadzi popeza kuli madzi ambiri. Kuphatikiza apo, ili ndi potaziyamu wambiri, ma fiber komanso ma antioxidants monga vitamini C, beta-carotenes ndi lycopene.

10. Pitaia

Ma calories mu 100 g: 50 zopatsa mphamvu ndi 3 magalamu a fiber.

Gawo lolimbikitsidwa: 1 sing'anga wagawo.

Pitaia ndi chipatso chochepa kwambiri, chodzaza ndi ma antioxidants, monga ma betalains ndi flavonoids, kuphatikiza kukhala ndi vitamini C, chitsulo ndi fiber, pakati pazinthu zina zomwe zimapangitsa kuti muchepetse thupi, kusintha kwa chitetezo chamthupi, kuwongolera shuga magazi ndi kuchepa kwa mafuta omwe amapezeka mchiwindi.

Dziwani maubwino ena a pitaia.