Zakudya 38 Zomwe Pafupifupi Zero Calories

Zamkati

• 1. Maapulo
• Momwe Mungasamalire Maapulo
• 2. Arugula
• 3. Katsitsumzukwa
• 4. Beets
• 5. Broccoli
• 6. Msuzi
• 7. Zipatso za Brussels
• 8. Kabichi
• 9. Kaloti
• 10. Kolifulawa
• 11. Selari
• 12. Makhalidwe
• 13. Clementines
• 14. Nkhaka
• 15. Fennel
• 16. Garlic
• 17. Zipatso Zamphesa
• 18. Letesi ya Iceberg
• 19. Jicama
• 20. Kale
• 21. Ma mandimu ndi ma Limu
• 22. Bowa Loyera
• 23. Anyezi
• 24. Tsabola
• 25. Papaya
• 26. Radishes
• 27. Roma Letesi
• 28. Rutabaga
• 29. Strawberries
• 30. Sipinachi
• 31. Nandolo Zoswedwa ndi Shuga
• 32. Matimati
• 33. Ziphuphu
• 34. Watercress
• 35. Chivwende
• 36. Zukini
• 37. Zakumwa: Khofi, Tiyi Wazitsamba, Madzi, Madzi Amadzimadzi
• 38. Zitsamba ndi zokometsera
• Mfundo Yofunika Kwambiri

Ma calories amapereka mphamvu yomwe thupi lanu limafunikira kuti likhalebe ndi moyo.

Ngakhale palibe umboni wotsimikizira kuti zakudya zopatsa mphamvu zamafuta zimayaka Zambiri zopatsa mphamvu kuposa momwe zimaperekera, zakudya zomwe zili ndi ma calories ochepa zitha kupereka zopatsa mphamvu zochepa kuposa momwe zimayembekezeredwa. Izi ndichifukwa choti thupi lanu limagwiritsa ntchito mphamvu kuti ziwadye.

Ngati mukuyesera kuchepetsa kuchuluka kwa ma calorie, kudya zakudya zochepa kwambiri, monga zipatso ndi ndiwo zamasamba, ndi njira yosavuta yokwaniritsira cholingacho.

Nazi zakudya 38 zokhala ndi zopatsa mphamvu pafupifupi zero zero.

1. Maapulo

Maapulo ndiopatsa thanzi kwambiri ndipo ndi amodzi mwa zipatso zotchuka ku United States, malinga ndi USDA's Economic Research Service (1).

Kapu imodzi (magalamu 125) yamagawo apulo imakhala ndi zopatsa mphamvu 57 komanso pafupifupi magalamu atatu azakudya zamagetsi (2).

Popeza thupi lanu liyenera kuwotcha mphamvu kuti igayike maapulo, kuchuluka kwa zopatsa mphamvu zomwe zimaperekedwa ndi chipatso ichi mwina ndizocheperako kuposa zomwe zanenedwa.

Momwe Mungasamalire Maapulo

2. Arugula

Arugula ndi wobiriwira, wobiriwira masamba ndi kukoma kwa tsabola.

Amagwiritsidwa ntchito kwambiri m'masaladi, amakhala ndi vitamini K komanso amakhala ndi folate, calcium ndi potaziyamu.

Theka chikho (10 magalamu) a arugula ali ndi ma calories atatu okha (3).

3. Katsitsumzukwa

Katsitsumzukwa ndi masamba omwe amabiriwira, oyera ndi ofiirira.

Mitundu yonse ya katsitsumzukwa imakhala yathanzi, koma katsitsumzukwa kofiirira kamakhala ndi mankhwala omwe amatchedwa anthocyanins omwe angathandize kupewa matenda amtima ().

Chikho chimodzi (134 magalamu) a katsitsumzukwa kamakhala ndi ma calories 27 okha ndipo ali ndi vitamini K wambiri, wopatsa 70% ndi 17% a DVs, motsatana (5).

4. Beets

Njuchi ndizitsamba zamasamba zomwe zimakhala zofiira kwambiri kapena zofiirira. Chimodzi mwamaubwino ofufuzidwa ndi beets ndikuti amatha kuthana ndi kuthamanga kwa magazi ().

Njuchi zimakhala ndi zopatsa mphamvu 59 pa chikho (136 magalamu) ndi 13% ya DV ya potaziyamu (7).

5. Broccoli

Broccoli ndi imodzi mwamasamba opatsa thanzi kwambiri padziko lapansi. Ndi membala wa banja la cruciferous zamasamba ndipo zitha kuthandiza kuthana ndi khansa ().

Chikho chimodzi (91 magalamu) a broccoli chimangokhala ndi ma calories 31 ndi 100% ya vitamini C yomwe anthu ambiri amafunikira patsiku (9).

6. Msuzi

Pali mitundu yambiri ya msuzi, kuphatikiza nkhuku, ng'ombe ndi masamba. Itha kudyedwa yokha kapena kugwiritsidwa ntchito ngati maziko a msuzi ndi mphodza.

Kutengera mtundu wa msuzi, chikho chimodzi - kapena pafupifupi 240 ml - nthawi zambiri imakhala ndi ma calories 7-12 (10, 11, 12).

7. Zipatso za Brussels

Zipatso za Brussels ndimasamba opatsa thanzi kwambiri. Amafanana ndi ma kabichi ang'onoang'ono ndipo amatha kudya osaphika kapena ophika.

Kafukufuku akuwonetsa kuti kudya zipatso za Brussels kungateteze kuwonongeka kwa DNA chifukwa cha vitamini C wambiri ().

Malo opangira magetsiwa amakhala ndi zopatsa mphamvu 38 pa chikho (88 magalamu) (14).

8. Kabichi

Kabichi ndi masamba omwe ali ndi masamba obiriwira kapena ofiirira. Ndi chinthu chofala m'misomali ndi masaladi. Kabichi wofesa amatchedwa sauerkraut.

Ndizochepa kwambiri ndipo zimakhala ndi ma calories 22 okha pa chikho (89 magalamu) (15).

9. Kaloti

Kaloti ndi ndiwo zamasamba zotchuka kwambiri. Nthawi zambiri amakhala oonda komanso lalanje, koma amathanso kukhala ofiira, achikasu, ofiirira kapena oyera.

Anthu ambiri amaganiza kuti kuwona bwino ndikudya karoti chifukwa ali ndi beta-carotene, yomwe imatha kusintha kukhala vitamini A. Kupeza vitamini A wokwanira ndikofunikira pakuwona bwino.

Chikho chimodzi chokha (magalamu 128) a kaloti chimakhala ndi ma calories 53 ndi 400% ya DV ya vitamini A (16).

10. Kolifulawa

Kolifulawa amawoneka ngati mutu woyera mkati mwa masamba obiriwira. Mitundu yocheperako imakhala ndimitu yofiirira, yalanje ndi yachikaso.

M'zaka zaposachedwa, kolifulawa yatchuka kwambiri m'malo mwa masamba apamwamba kwambiri kapena mbewu.

Chikho chimodzi (100 magalamu) a kolifulawa chili ndi ma calories 25 ndi magalamu asanu okha a carbs (17).

11. Selari

Selari ndi imodzi mwazinthu zodziwika bwino, zopanda mafuta ambiri.

Mapesi ake ataliatali, obiriwira amakhala ndi zotumphukira zosasunthika zomwe zimatha kuchepa kupyola thupi lanu, motero osapereka ma calories.

Selari imakhalanso ndi madzi ambiri, zomwe zimapangitsa kuti ikhale yopanda mafuta. Pali makilogalamu 18 okha mu chikho chimodzi (110 magalamu) a udzu winawake wodulidwa (18).

12. Makhalidwe

Chard ndi masamba obiriwira omwe amabwera m'mitundu ingapo. Amakhala ndi vitamini K wambiri, michere yomwe imathandizira kuwundana magazi koyenera.

Chikho chimodzi (36 magalamu) a chard ali ndi ma calories 7 okha ndipo ali ndi 374% ya DV ya vitamini K (19).

13. Clementines

Clementines amafanana ndi malalanje ang'onoang'ono. Ndiwo chotupitsa chofala ku United States ndipo amadziwika ndi kuchuluka kwa vitamini C.

Chipatso chimodzi (magalamu 74) chimanyamula 60% ya DV ya vitamini C ndi ma calories 35 (20) okha.

14. Nkhaka

Nkhaka ndi masamba otsitsimula omwe amapezeka m'masaladi. Amagwiritsidwanso ntchito kuthira madzi pamodzi ndi zipatso ndi zitsamba.

Popeza nkhaka zimakhala madzi ambiri, ndizotsika kwambiri - kapu theka (52 magalamu) imangokhala ndi 8 (21).

15. Fennel

Fennel ndi masamba obiriwira omwe ali ndi kulawa kochepa kwa licorice. Mbeu zouma za fennel zimagwiritsidwa ntchito kuwonjezera zonunkhira mumtsuko.

Fennel imatha kusangalala ndi yaiwisi, yokazinga kapena yolukidwa. Pali makilogalamu 27 mu chikho chimodzi (87 magalamu) a fennel yaiwisi (22).

16. Garlic

Garlic imakhala ndi fungo lamphamvu komanso kulawa ndipo imagwiritsidwa ntchito kwambiri kuphika kuwonjezera kununkhira kwa mbale.

Garlic wakhala akugwiritsidwa ntchito kwazaka zambiri ngati njira yothandizira matenda osiyanasiyana. Kafukufuku akuwonetsa kuti imatha kutsitsa kuthamanga kwa magazi ndikulimbana ndi matenda kapena khansa (23).

Clove imodzi (3 magalamu) wa adyo ali ndi ma calories 5 okha (24).

17. Zipatso Zamphesa

Zipatso zamphesa ndi amodzi mwa zipatso zokoma komanso zopatsa thanzi. Amatha kusangalala okha kapena pamwamba pa yogurt, saladi kapena nsomba.

Mitundu ina yazipatso zimatha kuchepa kwama cholesterol ndikuchulukitsa kagayidwe (25).

Pali ma calories asanu ndi awiri ndi theka la zipatso (123 magalamu) (26).

18. Letesi ya Iceberg

Letesi ya Iceberg imadziwika ndi madzi ambiri. Amagwiritsidwa ntchito kwambiri m'masaladi komanso pamwamba pa ma burger kapena masangweji.

Ngakhale anthu ambiri amaganiza kuti siopatsa thanzi ngati letesi zina, letesi ya madzi oundana imakhala ndi vitamini K wambiri, vitamini A komanso folate.

Chikho chimodzi (magalamu 72) a letesi ya madzi oundana chimakhala ndi zopatsa mphamvu 10 (27).

19. Jicama

Jicama ndi masamba a tuber omwe amafanana ndi mbatata yoyera. Zomera izi nthawi zambiri zimadyedwa zosaphika ndipo zimakhala ndi mawonekedwe ofanana ndi apulo wokoma.

Chikho chimodzi (120 magalamu) a jicama ali ndi 40% ya DV ya vitamini C komanso ma calories 46 (28) okha.

20. Kale

Kale ndi masamba obiriwira omwe adatchuka m'zaka zaposachedwa chifukwa chazakudya zabwino.

Mutha kupeza kale m'masaladi, ma smoothies ndi mbale zamasamba.

Kale ndi imodzi mwamagawo olemera kwambiri a vitamini K padziko lapansi. Chikho chimodzi (magalamu 67) chimakhala ndi vitamini K wochuluka kuwirikiza kasanu ndi kawiri kuposa momwe munthu wamba amafunikira patsiku ndi ma calories 34 (29) okha.

21. Ma mandimu ndi ma Limu

Madzi ndi mandimu ndi mandimu amagwiritsidwa ntchito kwambiri kuthira madzi, mavaladi, ma marinades ndi zakumwa zoledzeretsa.

Zipatso zamtundu wa zipatso sizingowonjezera kukoma. Kafukufuku akuwonetsa kuti mandimu ali ndi mankhwala omwe amatha kukhala ngati ma antioxidants kuti athane ndikupewa matenda mthupi lanu (30).

Pafupifupi 30 magalamu a mandimu kapena mandimu amakhala ndi ma calories asanu ndi atatu (31, 32).

22. Bowa Loyera

Bowa ndi mtundu wa bowa wokhala ndi mawonekedwe ngati siponji. Olima nyama ndi ziweto nthawi zina amazigwiritsa ntchito m'malo mwa nyama.

Bowa amakhala ndi michere yambiri yofunikira ndipo amakhala ndi ma calories okwana 15 pa chikho (70 gramu) (34).

23. Anyezi

Anyezi ndiwo masamba otchuka kwambiri. Mitundu ya anyezi imaphatikizapo ofiira, oyera ndi achikasu, komanso masika anyezi kapena ma scallions.

Ngakhale kukoma kwake kumasiyanasiyana kutengera mtundu, anyezi onse amakhala ndi ma calories ochepa - sing'anga anyezi (110 magalamu) ali ndi pafupifupi 44 (35).

24. Tsabola

Tsabola amabwera m'mitundu yambiri, mawonekedwe ndi makulidwe. Mitundu yotchuka imaphatikizapo tsabola belu ndi jalapeños.

Kafukufuku akuwonetsa kuti tsabola mabelu amakhala ndi ma antioxidants ambiri ndipo amateteza thupi ku zovulaza za makutidwe ndi okosijeni (36).

Pali ma calories 46 okha mu chikho chimodzi (149 magalamu) a tsabola wofiira wodulidwa (37).

25. Papaya

Papaya ndi zipatso za lalanje zokhala ndi nthanga zakuda zomwe zimafanana ndi vwende ndipo zimakula kumadera otentha.

Ili ndi vitamini A wambiri komanso potaziyamu wabwino. Chikho chimodzi (magalamu 140) cha papaya chimangokhala ndi ma calories 55 (38).

26. Radishes

Radishes ndi ndiwo zamasamba zokhala ndi zokometsera pang'ono.

Amawoneka m'malo ogulitsira ngati mdima-pinki kapena wofiira koma amatha kulimidwa mumitundu yosiyanasiyana.

Radishes ali ndi michere yambiri yopindulitsa komanso ma calories 19 okha pa chikho (116 magalamu) (39).

27. Roma Letesi

Letesi ya Romaine ndi masamba odziwika bwino omwe amagwiritsidwa ntchito m'masaladi ndi masangweji.

Kalori ya romaine ndi yotsika kwambiri chifukwa imakhala ndi madzi ambiri komanso imakhala ndi michere yambiri. Tsamba limodzi (6 magalamu) a letesi ya Roma ili ndi kalori imodzi (40).

28. Rutabaga

Rutabaga ndi muzu wa masamba womwe umadziwikanso kuti swede.

Amakonda mofanana ndi turnips ndipo ndiwotchuka m'malo mwa mbatata m'maphikidwe kuti achepetse kuchuluka kwa ma carbs.

Chikho chimodzi (140 magalamu) a rutabaga chili ndi ma calories 50 ndi magalamu 11 okha a chakudya (41).

29. Strawberries

Strawberries ndi chipatso chotchuka kwambiri. Zimasinthasintha kwambiri ndipo zimawoneka pazakudya zam'mawa, zinthu zophika ndi masaladi.

Kafukufuku akuwonetsa kuti kudya zipatso kumatha kukutetezani ku matenda osachiritsika, monga khansa ndi matenda amtima ().

Pali zosakwana 50 zopatsa mphamvu mu chikho chimodzi (152 magalamu) a strawberries (43).

30. Sipinachi

Sipinachi ndi mtundu wina wobiriwira womwe umadzaza mavitamini ndi michere komanso mafuta ochepa kwambiri.

Ali ndi vitamini K wambiri, vitamini A komanso folate ndipo ali ndi zomanga thupi zambiri kuposa masamba ena masamba.

Chikho chimodzi (30 magalamu) chotulutsa sipinachi chimangokhala ndi ma calories 7 (44).

31. Nandolo Zoswedwa ndi Shuga

Nandolo zosakaniza shuga ndi nandolo zosiyanasiyana zokoma. Zipatso zake zimakhala zodyedwa kwathunthu ndipo zimakhala zokoma.

Amakonda kudyedwa yaiwisi paokha kapena kuviika, komabe amathanso kuwonjezeredwa pazakudya zamasamba ndi saladi.

Nandolo zoswedwa ndizopatsa thanzi kwambiri ndipo zimakhala ndi 100% ya DV ya vitamini C yama calories okwana 41 pa chikho chimodzi (98 magalamu) (45).

32. Matimati

Tomato ndi imodzi mwamasamba odziwika kwambiri padziko lapansi. Amatha kutumikiridwa yaiwisi, yophika kapena kutsukidwa msuzi wa phwetekere.

Amakhalanso ndi thanzi labwino ndipo amakhala ndi mankhwala opindulitsa otchedwa lycopene. Kafukufuku wasonyeza kuti lycopene iteteza ku khansa, kutupa ndi matenda amtima ().

Chikho chimodzi (149 magalamu) a tomato wamatcheri ali ndi ma calories 27 (47).

33. Ziphuphu

Turnips ndi mizu yoyera yokhala ndi mnofu wowawa pang'ono. Nthawi zambiri amawonjezeredwa msuzi ndi mphodza.

Turnips imakhala ndi michere yambiri yopindulitsa komanso ma calories 37 okha pa chikho (130 magalamu) (48).

34. Watercress

Watercress ndi masamba obiriwira omwe amakula m'madzi othamanga. Amagwiritsidwa ntchito mu masaladi ndi masangweji a tiyi.

Ngakhale watercress siotchuka monga masamba ena, imapatsanso thanzi.

Chikho chimodzi (34 magalamu) a masambawa chimapereka 106% ya DV ya vitamini K, 24% ya DV ya vitamini C ndi 22% ya DV ya vitamini A - komanso yonse yama 4 calories ochepa (49).

35. Chivwende

Monga momwe dzinalo likusonyezera, chivwende ndi chipatso chosungunuka kwambiri. Amakonda zokoma zokha kapena ophatikizidwa ndi timbewu tonunkhira ndi feta.

Chivwende chimakhala ndi michere pafupifupi pafupifupi michere yonse komanso mavitamini C. Pali makilogalamu 46 mu chikho chimodzi (152 magalamu) a chivwende chodulira (50).

36. Zukini

Zukini ndi mtundu wobiriwira wa sikwashi yotentha. Ili ndi kukoma kosakhwima komwe kumapangitsa kukhala kosakanikirana maphikidwe.

M'zaka zaposachedwa, kuthira zukini mu "zoodles" m'malo mwa Zakudyazi zapamwamba kwambiri kwakhala kotchuka kwambiri.

Zukini ilinso ndi ma calories ochepa, ndi 18 yokha pa chikho (124 magalamu) (51).

37. Zakumwa: Khofi, Tiyi Wazitsamba, Madzi, Madzi Amadzimadzi

Zakumwa zina zimakhala ndi ma calories ochepa, makamaka ngati simumawonjezera chilichonse.

Madzi opanda madzi alibe zopatsa mphamvu. Ma tiyi azitsamba ambiri ndi madzi a kaboni samakhala ndi ma calories ochepa, pomwe khofi wakuda amakhala ndi ma calories 2 pa chikho (237 gramu) (52).

Kusankha zakumwa izi ndi zakumwa ndi shuga wowonjezera, kirimu kapena msuzi kungakuthandizeni kuchepetsa kuchuluka kwa kalori.

38. Zitsamba ndi zokometsera

Zitsamba ndi zonunkhira zimagwiritsidwa ntchito kuwonjezera kukoma kwa zakudya ndipo ndizochepa kwambiri.

Zitsamba zomwe zimadyedwa mwatsopano kapena zouma zimaphatikizapo parsley, basil, timbewu tonunkhira, oregano ndi cilantro. Zonunkhira zina zodziwika bwino ndi sinamoni, paprika, chitowe ndi curry.

Zitsamba zambiri ndi zonunkhira zimakhala ndi zosakwana zisanu pa tiyi (53).

Mfundo Yofunika Kwambiri

Pali zakudya zambiri zokoma zomwe zili ndi ma calories ochepa.

Zambiri mwazo ndi zipatso ndi ndiwo zamasamba zomwe zilinso ndi michere yomwe imathandizira thanzi lanu.

Kudya zakudya zamtunduwu kumakupatsirani michere yambiri pamtengo wochepa.