1.Abricoses
Ukwakhiwa kwama-apricot kubandakanya i-beta-carotene, engavumeli ama-radicals mahhala ukuba abulale isakhiwo sangaphakathi somzimba, futhi lokhu kuyasiza kakhulu emehlweni. Emzimbeni, i-beta-carotene ishintshwe ku-vitamin A, ene-data evikela amanyevuza, ikakhulukazi umdlavuza wesikhumba. Isithelo esisodwa sinama-kilojoule angu-17, 1 g we-carbohydrate namanoni.
Iseluleko: Zama ukuthenga amanye ama-apricot aqinile. Inqubo yokunciphisa, ilahlekelwa izakhi zazo. Yiqiniso, izithelo ezibola ngokuphelele zingalimaza umzimba kuphela. Gwema ukusebenzisa kwabo.
2. I-avocado
I-oleic acid namafutha angenayo i-insaturated, okuyingxenye ye-avocado, inganciphisa kakhulu i-cholesterol futhi ikhulise inani lamapoprotein aphezulu kakhulu. I-avocado iqukethe nesamba esikhulu se-fiber. Umkhiqizo omuhle wokudla. Izithelo ezivamile ziqukethe ama-calories angu-80, ama-8 amagremu amafutha, ama-gramu angu-3 we-carbohydrates.
3. Okusajingijolo
Ngaphezu kwalokho, ukuthi leli berry lihle kakhulu, liphinde liwusizo. Ukusajingijolo kucebile kwamanye ama-acids, okuyinto (ngokusho kwedatha evele ibonisiwe) kusiza ukuyeka ukukhula kwamangqamuzana omdlavuza. Ama-Raspberries aqukethe i-fibre ne-vitamin C eningi, okusiza ukwehlisa i-cholesterol nokunciphisa amathuba okugula kwesifo senhliziyo. Ingilazi eyodwa kuphela yama raspberries iqukethe ama-calories angu-60, i-1 g yamafutha, ama-8 amagremu ama-carbohydrate.
4. Mango
Kucatshangwa kahle ngomkhiqizo owusizo kakhulu emndenini wesintu. Lesi sithelo siyingqayizivele ngoba inikeza umthamo wansuku zonke wazo zonke izinto ezibaluleke kakhulu zomzimba. Izithelo eziphakathi nendawo ziqukethe amagremu angu-57 wevithamini C, okulingana nomthamo wansuku zonke kumuntu omdala. Liphinde iqukethe i-antioxidant evimbela i-arthritis, ikhuthaza ukuphulukiswa kwesilonda futhi iqinise isimiso somzimba sokuzivikela. I-Mango iqukethe i-vitamin A. engaphezu kuka-800 IUlodwa. Izithelo eziphakathi zikhona ama-kilojoule angu-135, i-1 g yamafutha, ama-4 g we-carbohydrate.
5. I-Melon
Iqukethe i-vitamin C ne-beta-carotene eningi - ama-antioxidants amabili anamandla kakhulu avikela amangqamuzana ekukhuleni komsebenzi wama-radicals mahhala. Ingxenye ye-melon iqukethe u-853 mg we-potassium, okusiza ukuncipha kwengcindezi yegazi nokuqinisekisa umsebenzi omuhle wenhliziyo. Lokhu kuye kwafakazelwa emitholampilo - izingxenye ze-melon nazo zizofakwa ekubunjweni kwezidakamizwa zenhliziyo. Ingxenye ye-melon iqukethe ama-calories angu-97, i-1 g yamafutha, i-2 g ye-carbohydrate.
6. Utamatisi
Utamatisi ucebile ekwenzeni i-lycopene - lena ingenye ye-carotenoids eqinile, eyenziwa njenge-antioxidant. Utamatisi unciphisa ingozi yezifo zesisu, isisu futhi, ngokwezibalo ezithile, ukunciphisa amathuba okuba nomdlavuza we-colon ngu-50%. Ngomunye utamatisi uqukethe ama-calories angu-26 no-1 gram we-carbohydrate. Utamatisi awunamafutha. Okubalulekile nokudla okunempilo komuntu.
Ithiphu: Faka amafutha omnqumo kwisaladi ngamatamatisi. I-Lycopene ingcono kakhulu kanye nefutha yemifino.
7. Ukudla
Kuyinto imithombo enhle kakhulu yensimbi, kusiza ukudlulisa i-oksijeni kuya kwezicubu. Nge-anemia, ama-raisin anqunywe ngisho nasezibhedlela. Ingxenye yendebe yezithelo zomvini ezinomile iqukethe ama-calories angu-218, ama-gramu angu-3 ama-carbohydrate futhi ayikho amafutha.
Ithiphu: Engeza izithelo zomvini ezitholakala emanzini - lokhu kwasekuseni okuphelele komndeni wonke. Le mikhiqizo ewusizo kakhulu izokunikeza amandla nezempilo usuku lonke.
8. Ilayisi
Ilayisi igcwele potassium ne-carbohydrate. Iqukethe i-vitamin B6, eyabangela ukukhiqizwa kwehomoni ejabulisayo okuthiwa i-serotonin. Futhi, irayisi isisiza ukwehlisa izinga le-cholesterol egazini. Irayisi iqukethe ama-37-48 kilojoule, ama-gramu angu-2 we-carbohydrate futhi ayiqukethe amafutha. Lena umkhiqizo owusizo kakhulu emndenini wesintu.
9. I-Lemon
Iqukethe inani elikhulu levithamini C - elinye lama-antioxidants angcono kakhulu. I-lemon inama-khalori ambalwa kakhulu, ayiqukethe amafutha nama-carbohydrate.
Ithiphu: Faka ijusi lemon esikhundleni seviniga emasaladi. Kanjalo abapheki bezwe. Kubonakala ukuthi ukunambitheka kwezidloba kugcwele kakhulu ngenkathi izinzuzo zemikhiqizo zigcinwa.
10. Banana
Enye ibhanana iqukethe 467 g we potassium, okudingekayo impilo yemisipha nenhliziyo. Lesi sithelo sinciphisa ukucindezelwa kwegazi futhi siwumthombo we-fibre yemvelo - i-fiber evikela izifo zenhliziyo. Ubhanana buyanciphisa imvelo e-acidic, ngakho-ke kuyasiza kakhulu ekwelapheni ukushaya kwenhliziyo. Ubhanana cishe akubange kubangele ukubola. Anganikezwa ngisho nezingane ezincane kakhulu.
11. Anyanisi
Ucebile kwelinye lama-flavonoids anamandla kakhulu - kuertsitinom. Ngokwezifundo eziphindaphindiwe, i-anyanisi inganciphisa amathuba okuba nomdlavuza. I-bulb eyodwa ephakathi iqukethe ama-khalori angu-60, ama-gramu angu-3 we-carbohydrate futhi ayiqukethe amafutha.
Ithiphu: Okuwusizo ngokukhethekile u-anyanisi osikiwe. Ukugwema ukucasuka kweso lapho usika - engeza amafutha omnqumo amancane ku-anyanisi. Ungayinqoba ngelayisi neminye imifino. Lapho kucima, izakhiwo eziwusizo ze-anyanisi zigcinwa.
12. I-artichoke
Le mifuno iqukethe i-silymarin, i-antioxidant eyanciphisa ingozi yomdlavuza wesikhumba, kanye ne-cellulose, elawula izinga le-cholesterol egazini. Elinye i-artichoke (usayizi ophakathi) liqukethe ama-calories angu-60, ama-gram angu-7 ama-carbohydrate futhi ayikho amafutha.
Ithiphu: I-artichokes kufanele iphekwe cishe imizuzu engama-30-40. Ekupheleni kokupheka, ijusi lemonisi elisha elifakiwe linganezelwa.
13. I-Broccoli
I-broccoli inomsoco-3-methanol kanye nesulfurephane - lezi zinto zivikela umdlavuza webele. Futhi ekubunjweni kwayo kukhona i-vitamin C ne-beta-carotene. Enye indebe ye-broccoli iqukethe ama-calories angu-25, i-3 g yamaphrotheni futhi ayiqukethe amafutha.
Ithiphu: Engeza ijusi lemon elifakwe ngokushesha ukuze unambitha.
14. Isipinashi
I-Lutein, i-zeaxanthin ne-carotenoids equkethwe kuyo, ivikela i-retina ekudleni, okuyimbangela enkulu yokukhubazeka kombono oneminyaka yobudala. Iqembu lama sipinashi linama-calories angu-7, i-1 g yama-carbohydrate nama-0 g wamafutha.
Ithiphu: Engeza amaqabunga esipinashi kunoma yisiphi isidlo esinamafutha omnqumo omncane negalikhi.
15. I-Peking iklabishi
Unesisindo - i-brasinin, evikela umdlavuza webele, kanye ne-indole, okunciphisa izinga le-estrogen emzimbeni womuntu. Enye yokukhonza iqukethe amagremu angu-158 we-calcium, ama-calories angu-20, ama-gramu angu-3 ama-carbohydrate nama-gramu angu-0 amafutha.
Ithiphu: Sika iziqu ezimhlophe ezimhlophe, engeza amafutha omnqumo nogaliki bese ukhonza njengendwangu ehlangene eya inyama.
Imbewu ehlwanyelwe
Zineziqu eziningi zikavithamini C ne-beta-carotene - amavithamini amabili adumile kakhulu kanye nama-antioxidants. Enye yokukhonza iqukethe ama-calories angu-80, ama-gramu angu-6 we-carbohydrates kanye ne-1 gramu yamafutha.
Ithiphu: Musa ukulahla imbewu - susa ingqikithi, bese ubhaka kuze kuphekwe. Fafaza isinamoni phezulu.
17. I-garlic
Isibabule siyingxenye yalo mkhiqizo futhi sinikeza ukunambitheka okuthile. I-garlic ingenye yezinto eziwusizo kakhulu emndenini wesintu, iyanciphisa i-cholesterol eyingozi egazini, iyancipha ukucindezelwa kwegazi futhi inciphisa ingozi yokuthuthukisa umdlavuza wekoloni nesisu. I-garlic iqukethe ama-kilojoule angu-4, ama-gramu angu-0 wamafutha, i-0 g yamakhemikhali.
18. Igciwane lesitshalo
Isipuni 1 salomkhiqizo uqukethe i-7% yemali edingekayo yansuku zonke ye-magnesium, evimbela ukuphazamiseka kwemisipha kanye nezidakamizwa zenhliziyo ezihambisanayo. Uhlobo luwumthombo ocebile we-vitamin E. I-isipuni kakolweni kakolweni iqukethe ama-khalori angu-27, i-1 g ye-carbohydrate nama-0 g wamafutha.
Ithiphu: Yengeza ukolweni kakolweni ku-yogurt nezithelo. Ngakho ukwandisa umsebenzi wabo ngezikhathi ezithile.
19. Lentils
Iqukethe ama-isoflavones, okunciphisa ingozi yomdlavuza, ne-cellulose, eyinzuzo empilweni yenhliziyo. I-lentile encane yama-lentile aqukethe ama-khalori angu-115, 8 g amaprotheni, ama-0 g wamafutha. Inzuzo yamalenti ngaphezu kwamanye imikhiqizo ukuthi ama-isoflavones ahlala ngemva kokwelashwa kokushisa.
Ithiphu: I-Lentil ibaluleke kakhulu kuwe, uma umgomo wokudla kuyi-protein enrichment.
20. Ama-Walnuts
Ucwaningo lubonisa ukuthi ama-walnuts aqukethe amafutha angenayo futhi anganciphisa ingozi yesifo senhliziyo ngamaphesenti angu-20. Ingxenye eyodwa yama-walnuts iqukethe ama-calories angu-166, i-17 g yamafutha, i-2 g ye-fiber.
Ithiphu: Thatha isikhwama esisodwa samantongomane esikhwameni sakho noma ephaketheni ukuze uzigcinele amaprotheni emva komsebenzi noma ukwanelisa ukulamba kwakho ngaphambi kokudla.
21. Ubhontshisi
Enye yezinyosi ezimbalwa iqukethe amaphesenti angama-25% emiprotheni yansuku zonke, kanye nemfuneko yokuphila kwe-folic acid, okunciphisa ingozi yesifo senhliziyo kanye ne-anomalies yokuzalwa. A ambalwa ubhontshisi aqukethe amakholori 103, 1 g lamafutha, 6 g we fiber.
22. Ilayisi
Abantu abaningi bagwema ukusebenzisa ama-carbohydrates, becabanga ukuthi ukusetshenziswa kwabo kuzoholela ekuqhumeni ngokweqile. Ama-carbohydrate abalulekile ekugcineni izinga lezamandla. Kulayisi nesinkwa esibomvu kunezintambo eziningi ezisiza uketshezi lwe-cholesterol kanye nengozi yesifo senhliziyo, umdlavuza wekoloni namathumbu, ukusiza ukugwema izigulane, isifo sikashukela nokukhuluphala. Izindwangu zokudla ziyimfuneko ikakhulukazi ekusebenzeni kwamathumbu. Phela, eminyakeni edlule sekuye "ngokuvilapha."
23. Nginguye inkukhu
Umthombo omuhle kakhulu weprotheyini ne-lutein, okuhlobene ngqo nokubona okuhle. Amaqanda avimbela ukwakheka kwe-thrombi, ngaleyo ndlela anciphisa ingozi yokushaywa isifo nokushaya kwenhliziyo. Ucwaningo olusha lubonisa ukuthi ukusetshenziswa kwamaqanda ayisithupha ngesonto kunciphisa ingozi yomdlavuza webele nge 44%.
Namuhla, izakhamuzi zithi amaqanda angu-1-2 ngosuku akhulisi izinga le-cholesterol, ngoba umzimba ngokwawo uwenza amafutha agcwele. Awunyuli izinga lakho le-cholesterol ngokudla ngisho namaqanda ayishumi nambili, nakuba kungenangqondo ukusebenzisa umthamo omkhulu womkhiqizo ngesikhathi.
24. Inkukhu
Inkukhu inyama ingathathwa njengento ewusizo kakhulu ekudleni komuntu. Lena inyama "enempilo" kakhulu - inamafutha kakhulu (ngemuva kokukhipha isikhumba). Inyama yenkukhu icebile amaprotheni futhi ivimbela ukulahlekelwa kwamathambo. Umthombo we-selenium, ovikela umzimba emdlalweni, uqukethe amavithamini weqembu B, okwandisa amandla okugcina amandla futhi okwenza ubuchopho busebenze ngokuphumelelayo.
25. I- yogurt ephilayo
Ama-bacteria e-yogurt avimbela izifo ezihlukahlukene, kanti i-calcium equkethwe kuwo iqinisa amasosha. I-yogurt eyodwa iqukethe ama-kilojoule angu-155, amagremu angu-4 amafutha, i-0 g ye-fiber.
26. Ubisi lwezinyosi
I-Riboflavin (i-vitamin B1) equkethwe kuyo, kuyadingeka ukuze kube nombono omuhle, futhi i-vitamin A iyasiza ukuvimbela i-eczema kanye nemithonya yemvelo. Ukwengeza, ubisi luba ne-calcium ne-vithamini D. Enye yokukhonza iqukethe ama-khalori angu-86, i-0 g yamafutha, i-0 g ye-fiber.
27. I-Shellfish
Bacebile nge-vitamin B12 (okusekela imisebenzi yemisipha namakhono engqondo), kanye nensimbi, i-magnesium ne-potassium. 150 g of shellfish aqukethe 126-146 kilojoule, 2-4 amagremu amafutha futhi aziqukethe fiber.
28. Inhlanzi
Inhlanzi, ikakhulukazi ezilwandle ezibandayo (i-salmon, i-mackerel, i-tuna), ingumthombo oyinhloko wama-acids ama-omega-3 ayi-unsaturated. Banciphisa ingozi yesifo senhliziyo. 150 amagremu ezinhlanzi aqukethe amakhilogremu angu-127, amagremu ama-4 amafutha, i-0 g ye-fiber.
29. Amakha
Ziwumthombo obalulekile we-vitamin B12 ne-zinc. Ngama-gramu angu-150 e-crab iqukethe ama-calories angu-84, i-gramu engu-1 yamafutha, i-0 g ye-fiber.