He mea ʻē paha iā ʻoe ka huaʻōlelo ʻai zero-calorie. No ka mea, ʻo kēlā me kēia meaʻai, ʻoiai he haʻahaʻa loa, he calorie. Koe ka wai, ʻaʻohe meaʻai a mea inu ʻole ka calorie.
No ke aha i helu ʻia ai kekahi mau meaʻai ma ke ʻano he "meaʻai zero-calorie"? ʻO nā meaʻai zero-calorie, i ʻike ʻia hoʻi ʻo nā meaʻai ʻino-calorie, loaʻa nā calorie, ʻoiai haʻahaʻa. ʻO ka ʻoiaʻiʻo i kapa ʻia lākou e like me ka zero-calorie, ʻo ia ka mea e puhi lākou i nā calorie hou aʻe i ka wā o ka digestion. Ua like a ʻoi aku paha nā calorie i puhi ʻia ma mua o nā calorie i ʻai ʻia. ʻo kahi laʻana; Inā he 5 kalola ko ka mushroom a lawe ke kino i 10 calorie no ka hoʻokahe ʻana iā ia, he meaʻai zero-calorie ia.
ʻO nā meaʻai zero-calorie nā meaʻai e pono e hoʻokomo i kāu meaʻai e hana ai i kahi meaʻai olakino a lilo i ke kaumaha mau. ʻO kēia nā calorie haʻahaʻa. Kū lākou i waho me kā lākou hiʻohiʻona mālama lōʻihi.
I kēia manawa, e nānā kākou i ka papa inoa o nā meaʻai zero-calorie.
ʻAi ʻAi Kalori
Kukama
ʻO kekahi o nā meaʻai zero caloriekaʻukama he haʻahaʻa calorie. He hale kūʻai ia o nā huaora a me nā minela. Mālama ia iā ʻoe i ka piha no ka manawa lōʻihi ma muli o ka nui o ka wai.
grapefruit
Aia he 100 calories i ka 42 grams o ka hua waina, aia kekahi antioxidant i kapa ʻia ʻo naringenin, e kōkua ana e wāwahi i ka momona o ke ake.grapefruit He kuleana koʻikoʻi ia i ka wehe ʻana i ka wai mai ke kino a hoʻemi i ka pehu.
Seleri
SeleriʻO kēlā me kēia'ōpala he 3 calories. Loaʻa i kahi kīʻaha celery ka hapakolu o ka lāʻau A, ka huaora K, ka fiber a me nā pono pālolo. Eia kekahi, hoʻemi ka celery i ka maʻi ovarian i nā wahine. Eia kekahi, ʻo ia kekahi o nā meaʻai zero-calorie.
Mele
Ma waena o nā meaʻai zero-calorie, ʻo ka ʻāpala ka mea hiki ke puhi momona. He 100 calories ka nui o ka apple, a he 120 calories ia e hoopau ai.
Mele ʻO ka pectin i loko o ka ʻili he mea hoʻoikaika metabolism a waiwai nui i ka fiber. Hoʻemi ia i ka makemake e ʻai i ka ʻāpala i ke ahiahi.
ʻO Asparagus
Hoʻokahi a me ka hapa kīʻaha o ka asparagus i kuke ʻia he 1 calories.ʻO Asparagus he mea maoli e wehe i ka wai mai ke kino akudiuretickaʻa kaʻa. Loaʻa iā ia ka nui o nā huaora A, K a me B complex. He meaʻai zero-calorie nō hoʻi ia e hiki ai ke puhi ʻia nā calorie hou aʻe i ka wā o ka ʻai ʻana.
ʻOiai ʻo ia ka mea ʻai maoli, ʻo ka watermelon kahi meaʻai haʻahaʻa-calorie. ʻO kahi kīʻaha wai he 80 calories.
watermelon Hāʻawi ia i ka pohō kaumaha i kahi amino acid i kapa ʻia ʻo arginine i loko o kāna ʻike. Eia nō naʻe, pono e ʻai me ka akahele no ka mea he kiʻekiʻe ke kō.
broccoli
hapalua kīʻahabroccoli He 25 calories ia. Aia i loko o kahi kīʻaha broccoli ka nui o ka huaora C a me ka fiber e like me ka ʻalani.
Hāʻawi ia i ka protein i hoʻokumu ʻia i nā mea kanu e kōkua i ke kūkulu ʻana i ka ʻiʻo i ka wā e hōʻemi ana i ka pilikia o ka maʻi maʻi ʻaʻai.
nā lau ʻōmaʻomaʻo
nā lau ʻōmaʻomaʻoHe mau meaʻai haʻahaʻa-calorie a me zero-calorie. Aia he 4 mau calorie i loko o ke kīʻaha cress a loaʻa nā antioxidants (lutein a me beta carotene) pono i ka hakakā ʻana i ka maʻi kanesa.
SpinachLoaʻa iā ia he 4 calories ma ke kīʻaha. Loaʻa iā ia nā kumu maikaʻi loa o ka vitamina K, calcium, selenium, potassium, zinc a me ka phosphorus. ʻO nā lau ʻōmaʻomaʻo e pale i ka osteoporosis, ka maʻi kanesa a me nā maʻi naʻau.
Fish
Hoʻoikaika ia i ka ʻōnaehana pale, hāʻawi i ka absorption calcium me kāna ʻano vitamin D kiʻekiʻe. Pono ʻia he 100 calories no ka ʻeli ʻana i nā halo, ʻo ia hoʻi he 22 mau calorie no 30 grams.Fish Hiki iā ʻoe ke hana i nā meaʻai ʻono e like me ka sopa, saladi, pizza me ia.
kekahi pahūpahū
ʻulaʻula, ʻōmaʻomaʻo a melemelekekahi pahūpahū He kumu meaʻai ikaika ia no ka meaʻai. ʻO kahi hui i kapa ʻia ʻo capsaicin i loko o kāna ʻike e kōkua i ka puhi ʻana i nā calorie hou aʻe.
Aia he 100 calories wale nō i 30 grams o ka pepa. Eia nō naʻe, ʻo ka pepa, ka mea waiwai i ka huaʻa C, loaʻa i ka potassium, folic acid, lycopene a me ka fiber.
ʻUkena
Loaʻa ka nui o ka fiber. Hoʻomaikaʻi i ke olakino o ka maka a me ka iwi. Hoʻokahi kīʻaha o ka paukena he 15 calories.
ʻUkena ʻōmaʻomaʻo
Aia he 100 calories i ka 17 grams.ʻO KabakKōkua ka manganese i loko o ka tachip i ka hana ʻana i ka momona, carbohydrates a me ka glucose i ke kino.
Kahiko
ʻO ka lawelawe ʻana i ka turnip, he kumu ia o ka potassium, calcium a me ka fiber, he 28 calories. ʻO Turnip, nona nā hopena anti-inflammatory, loaʻa nā pūhui mea kanu maikaʻi i ka hakakā ʻana i ka maʻi kanesa.
ʻAʻohe ona calorie ke inu ʻole ke kō. Loaʻa iā ia nā antioxidants e hōʻemi i ka pilikia o nā maʻi puʻuwai a me ke kanesa. ʻO ia ka mea hoʻokele metabolism. Kōkua ia i ka puhi ʻana i ka momona ma ke kino, ʻoi aku ka momona o ka ʻōpū.
carrots
He kumu waiwai maikaʻi loa no nā maka, ʻelua o kēia mau mea kanu he 50 calories.carrots a me nā antioxidants, folate, potassium a memakanekiuma He waiwai loa ia ma ke ano o
No ka mea he hopena diuretic, kōkua ia e wehe i ka sodium nui i ke kino a hōʻemi i ka edema.
lettuce
ʻAʻole hiki ke loaʻa ke kaumaha o kēia mea kanu, he wai maoli. Aia he 8 calories i ke kīʻaha. me ka hao a he kumu maikaʻi o ka magnesium.
Limon
Inā makemake ʻoe e hana wikiwiki kāu metabolism i ka lā, hiki ke ʻomi ʻia i loko o ka wai wela i ke kakahiaka.lemona no ka mea.
He waiwai ka Lemon i ka huaʻa C a loaʻa nā antioxidants e hoʻoikaika i ka ʻōnaehana pale. Aia he 100 calories i ka 29 grams.
kālika
He meaʻai zero-calorie e hoʻohui i ka ʻono i kāu ʻai me ka lawe ʻole ʻana i nā calorie.kou kālika He 100 calories wale no ka 23 grams a loaʻa nā momona e wāwahi i nā pūnaʻi momona.
apricots
He waiwai ia i ka fiber, pono ia e puhi i ke kō i loko o ke kino, a ʻo ka huaora C i loko o kāna ʻike hana he antioxidant e hoʻoikaika ai i ka ʻōnaehana pale.
hookahi hapaapricots He 40 calories ia a e hōʻoia i ka nui o ka ikehu e hoʻopau ʻia i loko o ke kaʻina hana hoʻoheheʻe.
nā komako
kiʻekiʻe i ka fibernā komakoʻO ia kekahi o nā meaʻai olakino a me ka zero-calorie e pono e hoʻokomo i ka papahana meaʻai. Aia he 100 calories i 17 grams o nā tōmato.
Kāpiki
ʻO ia kekahi o nā meaʻai zero-calorie maikaʻi loa no ka pohō kaumaha. 100 calories no 25 gramskāpikiHāʻawi ia i ka manaʻo piha no ka mea e pehu ana i ka ʻōpū. Ua ʻike ʻia e pale i ka maʻi kanesa a me nā maʻi puʻuwai.
Beet
Aia he 100 calories i ka 43 grams. Ma waho aʻe o ka haʻahaʻa o nā calorie,beetLoaʻa i ka betalain, he antioxidant e pale ai i ka wā ʻelemakule.
cauliflower
Aia he 100 calories i 25 grams. he meaʻai anti-inflammatorycauliflower He meaʻai pono ia no ka ʻōnaehana digestive a me ka ʻōnaehana cardiovascular.
Aia kekahi mau meaʻai momona akā haʻahaʻa ka calorie
ʻO ka hapa nui o nā meaʻai zero-calorie he meaʻai. He haʻahaʻa ka calorie a ma muli o ka nui o ka wai, aia nā meaʻai ʻē aʻe āu e ʻai ai me ka ʻole o ka nui o nā calorie i ka hapa nui o ka manawa.
ʻOiai ʻaʻole i helu ʻia ma waena o nā meaʻai zero-calorie, ʻo nā meaʻai waiwai nui a haʻahaʻa-calorie kekahi:
ʻO Blueberry
ʻO 150 grams he 84 calories a loaʻa ka nui o nā huaora C a me K, a me kahi kumu o ka manganese mineral.
ʻuala
ʻO 75 grams o ka ʻuala he 58 calories. He kumu maikaʻi ia o ka potassium, ka huaʻa B6 a me C.
raspberry
ʻO kahi kīʻaha 125 grams he 64 calories. He kumu maikaʻi ia o ka huaora C a me ka manganese.
ʻO nā meaʻai kahi kumu o ka protein akā haʻahaʻa i nā calorie a waiwai i nā meaʻai:
Salemona
ʻO ka 85-gram o ka lawelawe he 121 calories. Loaʻa iā ia he 17 grams o ka protein a hoʻopiha ʻia me ka omega 3 fatty acids a me nā huaora.
umauma moa
He 85 calories ka lawelawe ana he 110-gram a he 22 grams o ka protein.
Yogurt
He 170 calories a me 100 grams o ka protein ma kahi o 16-gram o ka yogurt momona.
hua
Hāʻawi nā hua manu i nā calorie 78 a loaʻa iā 6 grams o ka protein a me nā huaora he nui, nā minela a me nā momona ʻole.
E hōʻuluʻulu;
ʻO nā meaʻai zero-calorie nā meaʻai waiwai nui e hiki ai ke puhi ʻia nā calorie ma mua o ka ʻai ʻia. Inā ʻoe e ʻai i kēia mau meaʻai i kāu ʻai, ʻaʻole ʻoe e lilo i ke kaumaha wale nō, akā e hana pū ana ʻoe i kahi mea e pono ai kou olakino.
