Kalmomin abincin sifili na iya zama baƙon abu a gare ku. Domin kowane abinci, ko da yana da ƙasa sosai, yana da kalori. Sai dai ruwa, babu abinci ko abin sha wanda ba shi da adadin kuzari.
To me yasa aka kasafta wasu abinci a matsayin "abinci marasa kalori"? Abincin sifili, wanda kuma aka sani da abinci mara kyau, yana da adadin kuzari, kodayake ƙananan. Gaskiyar cewa an ƙididdige su a matsayin sifili-kalori yana nufin suna ƙone ƙarin adadin kuzari yayin narkewa. Calories da aka ƙone sun yi daidai da ko girma fiye da adadin kuzari da aka cinye. Misali; Idan naman kaza yana da adadin kuzari 5 kuma jiki yana ɗaukar adadin kuzari 10 don narkar da shi, abincin sifili ne.
Abincin sifili-calorie shine abincin da yakamata a haɗa shi cikin abincin ku don ƙirƙirar abinci mai kyau da rasa nauyi akai-akai. Waɗannan su ne ƙananan kalori. Sun yi fice tare da fasalin riƙe su na dogon lokaci.
Yanzu bari mu kalli jerin abincin sifiri-kalori.
Abincin Kalori Zero
Kokwamba
Daya daga cikin sifili abinci abincikokwamba yana da ƙananan kalori. Har ila yau, ɗakin ajiya ne na bitamin da ma'adanai. Yana kiyaye ku na dogon lokaci saboda yawan ruwa.
garehul
Akwai adadin kuzari 100 a cikin giram 42 na 'ya'yan inabi, wanda ke dauke da sinadarin antioxidant mai suna naringenin, wanda ke taimakawa wajen karya kitsen hanta.garehul Yana taka muhimmiyar rawa wajen cire ruwa daga jiki da rage kumburi.
Seleri
SeleriKowannensu yana da adadin kuzari 3. Kwano na seleri yana saduwa da kashi ɗaya bisa uku na bitamin A, bitamin K, fiber da potassium bukatun yau da kullum. Bugu da ƙari, seleri yana rage haɗarin ciwon daji na ovarian a cikin mata. Haka kuma, yana daya daga cikin abincin sifiri-kalori.
Elma
Daga cikin abincin sifili-kalori, apple yana da mafi yawan kitse mai ƙonewa. Tuffa mai matsakaicin girma ya ƙunshi adadin kuzari 100, yana ɗaukar adadin kuzari 120 don narkar da shi.
Elma Pectin a cikin kwasfa yana ƙarfafa metabolism kuma yana da wadata a cikin fiber. Yana rage sha'awar cin apples da maraice.
Bishiyar asparagus
Kofuna ɗaya da rabi na dafaffen bishiyar asparagus shine adadin kuzari 1.Bishiyar asparagus wani abu na halitta wanda ke cire ruwa daga jikidiureticbabbar mota. Ya ƙunshi manyan allurai na bitamin A, K da B hadaddun. Hakanan abincin sifili ne wanda ke ba da damar ƙarin adadin kuzari don ƙonewa yayin narkewa.
Duk da kasancewar kayan zaki na halitta, kankana abinci ne mai ƙarancin kalori. Kwano na kankana yana da adadin kuzari 80.
kankana Yana bayar da asarar nauyi godiya ga amino acid da ake kira arginine a cikin abun ciki. Duk da haka, ya zama dole a sha kankana a hankali saboda yawan sukari yana da yawa.
Broccoli
rabin kwanoBroccoli Yana da adadin kuzari 25. Kwano na broccoli ya ƙunshi yawancin bitamin C da fiber kamar orange.
Yana samar da furotin na tushen shuka wanda ke taimakawa haɓaka tsoka yayin rage haɗarin ciwon daji na hanji.
kore kayan lambu
kore kayan lambuSu ne ƙananan kalori da abinci marasa kalori. Akwai calories 4 a cikin kofi na cress kuma yana dauke da antioxidants (lutein da beta carotene) masu tasiri wajen yaki da ciwon daji.
alayyafoYana da adadin kuzari 4 a kowace kofi. Ya ƙunshi kyakkyawan tushen bitamin K, alli, selenium, potassium, zinc da phosphorus. Koren ganyen ganye yana hana osteoporosis, ciwon daji da cututtukan zuciya.
Mantar
Yana ƙarfafa tsarin rigakafi, yana ba da shayarwar calcium tare da babban abun ciki na bitamin D. Ana buƙatar adadin kuzari 100 don narkar da namomin kaza, wanda shine adadin kuzari 22 a kowace gram 30.Mantar Kuna iya yin abinci mai daɗi irin su miya, salad, pizza da shi.
barkono
ja, kore da rawayabarkono Tushen abinci ne mai ƙarfi don gina jiki. Wani fili da ake kira capsaicin a cikin abun ciki yana taimakawa wajen ƙona calories.
Akwai calories 100 kawai a cikin gram 30 na barkono. Duk da haka, barkono mai arziki a cikin bitamin C, yana dauke da potassium, folic acid, lycopene da fiber.
Kabewa
Ya ƙunshi yalwar fiber. Yana inganta lafiyar ido da kashi. Kofi daya na kabewa shine adadin kuzari 15.
Koren kabewa
Akwai adadin kuzari 100 a cikin gram 17.KabewaManganese a cikin tachip yana taimakawa wajen sarrafa mai, carbohydrates da glucose a cikin jiki.
Turnip
Abincin turnip, wanda shine tushen potassium, calcium da fiber, yana da adadin kuzari 28. Turnip, wanda ke da tasirin maganin kumburi, yana ƙunshe da mahadi na shuka waɗanda ke da tasiri wajen yaƙi da cutar kansa.
Ba shi da adadin kuzari lokacin bugu ba tare da sukari ba. Ya ƙunshi abubuwan da ke rage haɗarin cututtukan zuciya da ciwon daji. Yana da haɓaka metabolism. Yana taimakawa wajen ƙona kitse a jiki, musamman kitsen ciki.
karas
Kyakkyawan tushen abinci mai gina jiki ga idanu, biyu daga cikin waɗannan kayan lambu sun ƙunshi adadin kuzari 50.karas da kuma antioxidants, folate, potassium damagnesium Yana da matukar arziki a cikin sharuddan
Tun da yana da tasirin diuretic, yana taimakawa wajen cire sodium da yawa a cikin jiki kuma yana rage edema.
latas
Ba zai yiwu ba don wannan shuka, wanda shine ainihin ruwa, don samun nauyi. Akwai adadin kuzari 8 a cikin kofi. Demir da kuma kyakkyawan tushen magnesium.
Limon
Idan kuna son metabolism ɗin ku ya yi aiki da sauri yayin rana, ana iya matse shi cikin ruwan zafi da safe.lemun tsami domin.
Lemon yana da wadata a cikin bitamin C kuma ya ƙunshi antioxidants masu ƙarfafa tsarin rigakafi. Akwai 100 adadin kuzari a cikin 29 grams.
tafarnuwa
Abincin sifili ne wanda ke ƙara dandano ga abincin ku ba tare da shan kalori ba.tafarnuwarka Yana da adadin kuzari 100 kacal a cikin gram 23 kuma yana ɗauke da kitse masu karya ƙwayoyin kitse.
apricots
Yana da wadata a cikin fiber, wanda ya zama dole don ƙona sukari a cikin jiki, kuma bitamin C a cikin abun ciki yana aiki a matsayin antioxidant wanda ke ƙarfafa tsarin rigakafi.
kashi dayaapricots Yana da adadin kuzari 40 kuma yana tabbatar da cewa an kashe ƙarin makamashi a cikin tsarin narkewa.
tumatur
high a cikin fibertumaturyana daya daga cikin abinci masu lafiya da sifili waɗanda yakamata a haɗa su cikin shirin abinci. Akwai adadin kuzari 100 a cikin gram 17 na tumatir.
Kabeji
Yana daya daga cikin mafi kyawun abincin sifili-kalori don asarar nauyi. 100 adadin kuzari da 25 gramskabejiYana ba da jin dadi saboda yana kumbura a cikin ciki. An san shi don hana ciwon daji da cututtukan zuciya.
gwoza
Akwai adadin kuzari 100 a cikin gram 43. Bugu da ƙari, ƙarancin adadin kuzari,gwozaYa ƙunshi betalain, antioxidant wanda ke hana tsufa.
farin kabeji
Akwai 100 adadin kuzari a cikin 25 grams. abinci mai hana kumburifarin kabeji Abinci ne mai amfani ga tsarin narkewar abinci da na zuciya.
Akwai wasu abinci masu gina jiki amma masu ƙarancin kalori
Yawancin abincin sifiri-kalori suna da gina jiki. Yana da ƙarancin adadin kuzari kuma saboda yawan ruwan da yake da shi, akwai wasu abinci da za ku iya ci ba tare da cin kalori mai yawa a mafi yawan lokaci ba.
Duk da yake ba a ƙidaya shi a cikin abinci mai kalori ba, sauran abinci masu wadatar abinci da ƙarancin kalori sun haɗa da:
Blueberries
gram 150 yana da adadin kuzari 84 kuma ya ƙunshi adadi mai kyau na bitamin C da K, da kuma tushen ma'adinai na manganese.
dankalin turawa,
75 grams na dankali shine adadin kuzari 58. Yana da kyau tushen potassium, bitamin B6 da C.
rasberi
Tushen gram 125 shine adadin kuzari 64. Yana da kyau tushen bitamin C da manganese.
Abincin da ke da tushen furotin amma ƙarancin adadin kuzari kuma masu wadatar abinci sun haɗa da:
Kifi
Abincin 85-gram shine adadin kuzari 121. Ya ƙunshi gram 17 na furotin kuma yana ɗauke da omega 3 fatty acids da bitamin.
Nono kaji
Abincin gram 85 yana da adadin kuzari 110 kuma ya ƙunshi gram 22 na furotin.
Yogurt
Giram 170 na yogurt mara kitse ya ƙunshi adadin kuzari 100 da gram 16 na furotin.
kwai
Qwai suna samar da adadin kuzari 78 kuma sun ƙunshi gram 6 na furotin da yawancin bitamin, ma'adanai da kitse marasa ƙarfi.
A takaice;
Abincin sifili-calorie abinci ne mai wadataccen abinci mai gina jiki wanda ke ba da damar ƙarin adadin kuzari don ƙone fiye da cinyewa. Idan kun ci waɗannan abincin a cikin abincinku, ba kawai za ku rasa nauyi ba, amma kuma za ku yi wani abu mai amfani ga lafiyar ku.
