11 Zipatso Zathanzi, Zam'madzi Ambiri Zomwe Zingakuthandizeni Kunenepa

Zamkati

• Zipatso zatsopano
• 1. nthochi
• 2. Zolemba
• 3. Nyama ya kokonati
• 4. Mango
• Zipatso zouma
• 5. Madeti
• 6. Mapuloteni
• 7. Ma apulikoti ouma
• 8. Nkhuyu zouma
• 9. Zoumba
• 10. Sultana
• 11. Ma currants
• Mfundo yofunika

Kwa anthu ena, kunenepa kapena kumanga minofu kumakhala kovuta.

Ngakhale zipatso sizimakhala gulu loyamba la zakudya zomwe zimabwera m'maganizo mukamayesera kuchulukitsa, mitundu ingapo ya zipatso imatha kukupatsirani ma calories owonjezera omwe thupi lanu liyenera kulemera.

Kuphatikiza apo, amanyamula mavitamini ndi michere yofunikira kuti muthandizire thanzi lanu.

Nazi zipatso 11 zathanzi komanso zopatsa thanzi zomwe zingakuthandizeni kuti muchepetse.

Zipatso zatsopano

Ngakhale zipatso zambiri zimakhala ndi mafuta ochepa, ambiri amatha kukuthandizani kuti muchepetse chifukwa cha mafuta awo apamwamba kapena mafuta.

Nazi zipatso 4 zatsopano zomwe zingakuthandizeni kunenepa.

1. nthochi

Nthochi ndi chisankho chabwino ngati mukufuna kunenepa.

Sizimangokhala zopatsa thanzi komanso gwero lalikulu la ma carbs ndi ma calories.

Nthochi imodzi yapakatikati (118-gramu) imakhala ndi michere yotsatirayi ():

• Ma calories: 105
• Mapuloteni: 1 galamu
• Mafuta: 0.4 magalamu
• Ma carbs: 27 magalamu
• CHIKWANGWANI: 3 magalamu
• Vitamini B6: 26% ya Daily Value (DV)
• Manganese: 13% ya DV

Kuphatikiza apo, nthochi zimanyamula micronutrients yambiri. Nthomba zobiriwira, makamaka, ndizosakanikirana kwambiri, zomwe zimadutsa m'mimba mwanu osagaya. Kafukufuku adalumikiza wowuma wosagwirizana ndi thanzi lamatumbo ().

Nthochi ndi malo ogulitsira osavuta kudya ndipo amatha kuwonjezeredwa ku oatmeal kapena smoothies opangidwa ndi zinthu zina zopatsa mphamvu kwambiri, monga batala wa nati kapena yogurt wamafuta kuti akuthandizeni kunenepa.

2. Zolemba

Mapepala amadzitamandira chifukwa cha michere yawo. Kuphatikiza apo, ali ndi ma calories ambiri komanso mafuta athanzi, kuwapangitsa kukhala chisankho chabwino kwambiri kwa anthu omwe akufuna kunenepa.

Hafu ya avocado yapakatikati (100-gramu) ili ndi michere yotsatirayi ():

• Ma calories: 161
• Mapuloteni: 2 magalamu
• Mafuta: Magalamu 15
• Ma carbs: 8.6 magalamu
• CHIKWANGWANI: 7 magalamu
• Vitamini K: 17.5% ya DV
• Zolemba: 21% ya DV

Mapepala amakhalanso ndi micronutrients yambiri, kuphatikiza potaziyamu ndi mavitamini K, C, B5 (pantothenic acid), ndi B6 (pyridoxine) ().

Zowonjezera, ndizosunthika modabwitsa ndipo zitha kugwiritsidwa ntchito m'njira zambiri. Yesani kuwonjezera iwo ku supu ndi saladi kapena kuwagwiritsa ntchito pofalitsa pambali pa puloteni ngati mazira.

3. Nyama ya kokonati

Kokonati ndi chipatso chosunthika chomwe chatchuka chifukwa chazabwino zambiri. Ndiwonso gwero lalikulu la ma calories, popeza ali ndi mafuta ambiri komanso ochepa mu carbs.

1 ounce (28 gramu) yogulitsa nyama ya kokonati imapereka zinthu zotsatirazi ():

• Ma calories: 99
• Mapuloteni: 1 magalamu
• Mafuta: 9.4 magalamu
• Ma carbs: 4.3 magalamu
• CHIKWANGWANI: 2.5 magalamu
• Manganese: 17% ya DV
• Selenium: 5% ya DV

Thupi la kokonati lilinso ndi mchere wambiri, kuphatikizapo phosphorous ndi mkuwa.

Koposa zonse, ikhoza kusangalatsidwa m'njira zambiri. Yesani kukonkha kokonati wonyezimira pa saladi yazipatso, ndikuwonjezeranso mu batala, kapena kuyisakaniza mu supu ndi ma smoothies kuti muwonjezere kalori wazakudya zanu komanso zokhwasula-khwasula.

4. Mango

Mango ndi chipatso chokoma, chotsekemera chomwe chimakhala ndi mbiri yokometsera michere.

Monga nthochi, mango ndimagawo abwino - makamaka ochokera ku carbs.

Chikho chimodzi (165 magalamu) a mango chimapereka zakudya zotsatirazi ():

• Ma calories: 99
• Mapuloteni: 1.4 magalamu
• Mafuta: 0.6 magalamu
• Ma carbs: 25 magalamu
• CHIKWANGWANI: 3 magalamu
• Vitamini C: 67% ya DV
• Zolemba: 18% ya DV

Kuphatikiza apo, mango ndi gwero labwino lamkuwa, mavitamini angapo a B, ndi mavitamini A ndi E.

Mango ndiwokoma wokha komanso amawonjezeranso kwambiri ma smoothies, salsas, ndi masaladi a chilimwe. Yesani kuphatikizana ndi mango watsopano ndi zosakaniza zamafuta ambiri monga mtedza kapena kokonati ngati cholinga chanu ndi kunenepa.

Zipatso zina zatsopano, monga avocado ndi coconut, ndi magwero abwino a mafuta athanzi, omwe angakuthandizeni kunenepa. Nthochi ndi mango zili ndi chakudya chambiri.

Zipatso zouma

Zipatso zouma ndi zipatso zomwe zachotsa pafupifupi madzi onse kudzera munjira zosiyanasiyana zoyanika.

Chotsalira ndichakudya chopatsa mphamvu chomwe, ngakhale chili chaching'ono, chimakhala chopatsa thanzi kwambiri. M'malo mwake, kafukufuku akuwonetsa kuti zipatso zouma zimakhala ndi micronutrients yochulukirapo katatu kuposa zipatso ().

Chifukwa zipatso zouma ndizowonjezera mphamvu, ndizabwino kwa anthu omwe akuyesera kunenepa. Komabe, ali ndi shuga wachilengedwe wachilengedwe, choncho ndibwino kuti muwaphatikize ndi gwero la mafuta kapena mapuloteni athanzi kuti muchepetse zovuta zomwe zingachitike pagazi lanu la magazi ().

Nawa ma calorie apamwamba, zipatso zouma zomwe zingakuthandizeni kunenepa.

5. Madeti

Madeti ndi zipatso zazing'ono zazing'ono za kanjedza, zomwe zimamera m'malo otentha.

Zimagulitsidwa nthawi zambiri kumayiko ambiri akumadzulo ndipo zimadzaza ndi michere.

Tsiku limodzi (magalamu 24) limapereka zakudya zotsatirazi ():

• Ma calories: 66.5
• Mapuloteni: 0.4 magalamu
• Mafuta: 0.1 magalamu
• Ma carbs: 18 magalamu
• CHIKWANGWANI: 1.6 magalamu
• Potaziyamu: 4% ya DV
• Mankhwala enaake a: 3% ya DV

Zipatsozi ndizopezanso mkuwa, manganese, ayironi, ndi vitamini B6.

Popeza kuti masikuwa amagulitsidwa owuma, amakhala ndi nthawi yayitali, kuwapangitsa kukhala njira zosinthira zomwe mungakulitsire kalori wanu. Amapanga binder wamkulu pazinthu zophika kapena amatha kusangalala nawo okha.

Yesani kudzaza masiku ndi batala ya amondi ndi mabala a coconut kuti mukhale ndi chakudya chokwanira, chopatsa mphamvu kwambiri.

6. Mapuloteni

Prunes ndi ma plums owuma omwe amanyamula nkhonya yathanzi.

Kutulutsa 1-gramu (28 gramu) ya prunes kumapereka zinthu zotsatirazi ():

• Ma calories: 67
• Mapuloteni: 0.6 magalamu
• Mafuta: 0.1 magalamu
• Ma carbs: 18 magalamu
• CHIKWANGWANI: 2 magalamu
• Vitamini K: 14% ya DV
• Potaziyamu: 4.4% ya DV

Prunes amadziwikanso ndi kuthekera kwawo kuchepetsa kudzimbidwa. Zomwe zili ndi fiber zingakuthandizeni kuwonjezera zochulukirapo pachitetezo chanu ndikufulumizitsa mayendedwe anu kudzera m'matumbo anu).

Prunes amakhala ndi alumali yayitali ndipo ndiosavuta kuwonjezera pazakudya zanu, kuwapangitsa kukhala njira yosavuta yowonjezera kuchuluka kwa kalori yanu ndikuthandizira kunenepa. Amamva bwino okha, koma mutha kusangalalanso nawo mu masaladi omwe mumawakonda, ma smoothies, ndi zinthu zophika.

7. Ma apulikoti ouma

Apricots ndi chipatso chamwala wachikasu chotchuka chomwe mungasangalale nacho chatsopano komanso chouma.

1 ounce (28 gramu) yogwiritsira ma apricot owuma amapereka zakudya zotsatirazi ():

• Ma calories: 67
• Mapuloteni: 0.8 magalamu
• Mafuta: 0.1 magalamu
• Ma carbs: 18 magalamu
• CHIKWANGWANI: 2 magalamu
• Vitamini A: 6% ya DV
• Vitamini E: 8% ya DV

Kuphatikiza pa kukhala mafuta opatsa mphamvu kwambiri, ma apricot owuma ndi gwero labwino la beta-carotene, lutein, ndi zeaxanthin - mitundu itatu yazomera zomwe zimathandizira thanzi lamaso ().

Ma apurikoti ouma amapanga chakudya chabwino kwambiri chakumadzulo ndipo amaphatikizana bwino ndi mtedza ndi tchizi, zomwe zingakuthandizeninso kuti muchepetse, chifukwa ndi magwero abwino a mafuta ndi mafuta.

8. Nkhuyu zouma

Amakonda nkhuyu zatsopano komanso zouma, ndi zipatso zotchuka zokhala ndi zonunkhira koma zofewa.

Nkhuyu imodzi (28-gramu) yothira nkhuyu zouma imapereka zowonjezera izi ():

• Ma calories: 70
• Mapuloteni: 1 magalamu
• Mafuta: 0.3 magalamu
• Ma carbs: 18 magalamu
• CHIKWANGWANI: 3 magalamu
• Potaziyamu: 4% ya DV
• Calcium: 3.5% ya DV

Nkhuyu zouma zimakoma zokha kapena zimatha kudyedwa kuti zikongoletse oats, yogurt, kapena saladi. Amakhalanso bwino ndi tchizi ndi opanga.

Anthu ena amakonda kufewetsa nkhuyu zawo zouma ndi kuziwiritsa m'madzi kwa mphindi 10.

9. Zoumba

Zoumba ndi mphesa zouma zomwe zimabwera mosiyanasiyana ndi mitundu.

Ku United States ndi Canada, dzinali limangotanthauza mitundu yonse ya mphesa zouma, pomwe ku Australia, New Zealand, Ireland, ndi United Kingdom, limangofotokoza mitundu yakuda yokha, yayikulu.

1 ounce (28 gramu) yogulitsa zoumba zimapereka zakudya zotsatirazi ():

• Ma calories: 85
• Mapuloteni: 1 magalamu
• Mafuta: 0.1 magalamu
• Ma carbs: 22 magalamu
• CHIKWANGWANI: 1 magalamu
• Potaziyamu: 4.5% ya DV
• Chitsulo: 3% ya DV

Zoumba ndizochokera ku mkuwa, manganese, magnesium, ndi mavitamini ambiri a B.

Kuwonjezera zoumba pa zakudya zanu ndi njira yosavuta yowonjezeretsa kalori yanu. Amalawa molunjika kunja kwa bokosilo ndipo amaphatikizana bwino ndi mtedza, ma yogurts, tchizi, saladi, ndi oatmeal.

10. Sultana

Monga zoumba, sultana ndi mtundu wina wa mphesa zouma.

Komabe, amapangidwa kuchokera ku mphesa zobiriwira zopanda mbewu, makamaka mtundu wa Thompson wopanda Mbeu. Ku United States, sultana nthawi zambiri amatchedwa "zoumba zagolide" chifukwa cha mtundu wawo wowala.

1-ounce (28-gramu) yotumizira sultana imapereka zowonjezera izi ():

• Ma calories: 91
• Mapuloteni: 0.7 magalamu
• Mafuta: 0 magalamu
• Ma carbs: 22 magalamu
• CHIKWANGWANI: 0.7 magalamu
• Chitsulo: 4.2% ya DV

Sultana itha kudyedwa chimodzimodzi ndi zoumba, ndikuwapanga kukhala njira yabwino yowonjezera kuchuluka kwa kalori yanu. Idyani zokha kapena ziphatikize ndi mtedza, yogurts, tchizi, kapena saladi.

11. Ma currants

Ma currants ndi ang'onoang'ono, okoma, mphesa zouma zamitundu yosiyanasiyana yotchedwa "Black Corinth."

Ngakhale ndi ang'onoang'ono, amanyamula kukoma kwamphamvu, kokoma, kuwapangitsa kukhala osunthika.

Kutulutsa 1-gramu (28-gramu) ya ma currants kumapereka zakudya zotsatirazi ():

• Ma calories: 79
• Mapuloteni: 1.14 magalamu
• Mafuta: 0.1 magalamu
• Ma carbs: 21 magalamu
• CHIKWANGWANI: 2 magalamu
• Mkuwa: 15% ya DV
• Chitsulo: 5% ya DV

Ma currants amakhalanso ndi zinc, potaziyamu, magnesium, ndi micronutrients ena.

Yesetsani kuwonjezera ma currants kuma yogurts, ma stuffings, ndi mbale zophika kuti muwonjezere zomwe zili ndi kalori. Amathanso kusangalatsidwa ndi mtedza ndi mbewu ngati chotupitsa chakumapeto kwa m'mawa kapena masana.

Zipatso zouma, monga masiku, prunes, apricots, nkhuyu, sultana, currants, ndi zoumba, zimakhala ndi ma calories ambiri kuposa anzawo atsopano, zomwe zimawapangitsa kukhala njira zabwino zopezera kunenepa. Kuphatikiza apo, amakonda kunyamula ma micronutrients a 3-5.

Mfundo yofunika

Pali zipatso zambiri zopatsa thanzi, zopatsa thanzi zomwe zingakuthandizeni kukhala wathanzi komanso kukuthandizani kunenepa.

Kuphatikiza zipatso zingapo pamwambapa muzakudya zanu kapena zokhwasula-khwasula kungathandize kuwonjezera kuchuluka kwa kalori yanu tsiku lililonse ndikuthandizani kunenepa.

Kuphatikiza apo, kuphatikiza zipatsozi ndi gwero la mapuloteni kapena mafuta kumatha kuwonjezera zopatsa mphamvu poonetsetsa kuti shuga wamagazi anu amakhazikika.