Zakudya Zochepa za Kalori - Zakudya Zochepa

Njira imodzi yothandiza kwambiri yochepetsera thupi ndi kudya zopatsa mphamvu zochepa kuposa zomwe munthu amafunikira tsiku lililonse. Choncho, zakudya zochepa zama calorie zimakhala zofunikira pakuchepetsa thupi. Zakudya izi ziyenera kukhala zopatsa thanzi komanso zakudya zochepa zama calorie kuti pasakhale chiopsezo cha kusowa kwa michere pamene mukuonda.

Tsopano tiyeni titchule zakudya zomwe zili ndi michere yambiri komanso zopatsa mphamvu zochepa. 

zakudya zochepa zama calorie

nyama ndi nkhuku

Nyama ndi nkhuku ndizo zakudya zabwino kwambiri zomwe mungadye poyesa kuchepetsa ma calories, chifukwa zimakhala ndi mapuloteni ambiri. Mapuloteni amakuthandizani kuti mudye zopatsa mphamvu zochepa pokupangitsani kuti mukhale okhuta tsiku lonse.

Nyama zokhala ndi zopatsa mphamvu zochepa kwambiri ndizo zoonda. Mafuta ndi gawo lazakudya zama calorie, motero nyama yamafuta imakhala ndi ma calories ambiri. Nyama yanyama

• Msuzi: Zopatsa mphamvu za steak ndi 100 zopatsa mphamvu pa magalamu 168 aliwonse.
• mawere a nkhuku opanda khungu: Mu 100 magalamu a nyama ya nkhuku yopanda khungu muli ma calories 110.
• Nyama ya Turkey: Nyama ya Turkey ili ndi zopatsa mphamvu 100 pa magalamu 111.

nsomba ndi nsomba

Nsomba ndi nsomba za m’nyanja ndi zakudya zopatsa thanzi, koma zilinso ndi ma calories ochepa. Amapereka zakudya zofunika monga mapuloteni, vitamini B12, ayodini ndi omega 3 fatty acids.

cod fish: Muli 100 zopatsa mphamvu pa magalamu 82 kutumikira.

Salimoni: Mu magalamu 100 a nsomba muli 116 zopatsa mphamvu.

Clam: Mu magalamu 100 muli 88 zopatsa mphamvu.

Oyisitara: Mu magalamu 100 muli 81 zopatsa mphamvu.

masamba

Zamasamba zambiri zimakhala ndi zopatsa mphamvu zochepa komanso zimakhala ndi mavitamini, mchere, fiber ndi antioxidants. Izi zikutanthauza kuti masamba amatha kudyedwa kwambiri kwa iwo omwe akufuna kuchepetsa thupi. Zamasamba zambiri zimakhala ndi madzi ambiri komanso fiber, zomwe zingakuthandizeni kuti mukhale okhuta osadya ma calories ochuluka.

Masamba okhuthala monga mbatata amakhala ndi zopatsa mphamvu zambiri komanso zopatsa thanzi.

Watercress: Mu magalamu 100 a watercress muli 11 zopatsa mphamvu.

Mkhaka: Mu magalamu 100 a nkhaka muli 15 zopatsa mphamvu.

Radishi: Mu magalamu 100 a radish muli 16 zopatsa mphamvu.

Selari: Mu magalamu 100 a udzu winawake muli 16 zopatsa mphamvu.

sipinachi: Mu magalamu 100 a sipinachi muli 23 zopatsa mphamvu.

tsabola: Mu magalamu 100 a tsabola muli 31 zopatsa mphamvu.

bowa: Mu magalamu 100 a bowa muli 22 zopatsa mphamvu.

Zipatso

Zipatso zimakhala zopatsa mphamvu kuposa masamba. Zipatso zambiri zimalowa m'zakudya zokhala ndi ma calorie ochepa chifukwa chokhala ndi michere yambiri.

strawberries: Mu magalamu 100 a sitiroberi muli 32 zopatsa mphamvu.

vwende: 100 magalamu a vwende ali ndi 34 calories.

vembe: Mu magalamu 100 a chivwende muli 30 zopatsa mphamvu.

Mabulosi abuluu: 100 magalamu a blueberries ali ndi 57 calories.

manyumwa: 100 magalamu a mphesa ndi 42 zopatsa mphamvu.

kiwi: Ma calories 100 mu magalamu 61 a kiwi.

kugunda

kugunda Ndi imodzi mwazomera zabwino kwambiri zopangira mapuloteni. Malinga ndi kuchuluka kwa ma calories omwe ali nawo, nyemba zimakhala ndi michere yambiri.

nyemba: Mu magalamu 100 muli 132 zopatsa mphamvu.

Lentilo: Mu magalamu 100 a mphodza muli 116 zopatsa mphamvu.

mkaka ndi mazira

Pankhani ya mkaka, zopatsa mphamvu zimasiyanasiyana mumafuta. Amene akufuna kuchepetsa kudya kwa calorie angakonde mafuta ochepa kapena opanda mafuta.

Mkaka wosweka: Ma calories 100 mu magalamu 35 a mkaka wosakanizidwa.

yogurt yopanda mafuta: Mu 100 magalamu a yogati yopanda mafuta muli ma calories 56.

Msuzi wa tchizi: Mu magalamu 100 muli 72 zopatsa mphamvu.

Dzira: Mu magalamu 100 a dzira muli ma calories 144.

dzinthu

Mbewu zopatsa thanzi kwambiri ndi mbewu zachigawo chimodzi zomwe sizinasinthidwe kapena kukonzedwa. Mbewu zonse zokhala ndi CHIKWANGWANI zimakuthandizani kuti muzidya zopatsa mphamvu zochepa komanso kuti muzimva bwino.

Mbuliwuli: Lili ndi ma calories 31 pa chikho.

Oats ndi oatmeal: 100 magalamu a oats ali ndi 71 calories.

mpunga wakuthengo: 164 magalamu a mpunga wakuthengo uli ndi 166 calories.

Kinoya: 100 magalamu a quinoa yophika ali ndi zopatsa mphamvu 120.

Mtedza ndi mbewu

zambiri mtedza ndipo mbewu ndi zakudya zopatsa mphamvu kwambiri. Ngakhale kuti zakudya zopatsa mphamvu zimakhala zochepa kwambiri, ziyenera kuphatikizidwa muzakudya chifukwa ndizopatsa thanzi kwambiri.

Mkaka wowawa wa amondi: Mu magalamu 100 a mkaka wa amondi muli 17 zopatsa mphamvu.

mgoza: Mu magalamu 100 muli 224 zopatsa mphamvu.

zakumwa

Zakumwa zotsekemera ndi mdani wa omwe akufuna kuchepetsa thupi. Zakumwa zambiri zopanda shuga zimakhala ndi zopatsa mphamvu zochepa. Nthawi zonse fufuzani zolemba zazakudya kuti mutsimikizire za shuga zomwe zili muzakumwa. Muyeneranso kukhala kutali ndi timadziti ta zipatso ta mtolo chifukwa ali ndi shuga wambiri. 

Su: Madzi alibe zopatsa mphamvu.

tiyi wosatsekemera: Tiyi wosatsekemera alibe zopatsa mphamvu.

Khofi waku Turkey: Khofi wamba waku Turkey alibe zopatsa mphamvu.

Madzi amchere: Madzi amchere alibe zopatsa mphamvu.

Zitsamba ndi Zonunkhira

ena zitsamba ndi zonunkhira kukoma kwa chakudya ndi njira yabwino yowonjezera thanzi la thupi lanu. Zonunkhira monga sinamoni, turmeric, adyo, ginger, ndi tsabola wa cayenne ndizolemera kwambiri mu antioxidants ndi mankhwala ena a zomera. Nawa ma calories a sosi okoma kwambiri ndi zokometsera:

• Vinyo wosasa: 1 zopatsa mphamvu mu supuni 3
• Madzi a mandimu: 1 zopatsa mphamvu mu supuni imodzi ya tiyi
• Msuzi wa Salsa: 1 zopatsa mphamvu mu supuni 4 
• Msuzi wotentha: 1 zopatsa mphamvu mu 0,5 tsp 

Zakudya zochepa zama calorie zimatha kupanga zakudya zopatsa thanzi. Chosankha chabwino kwambiri chingakhale zakudya zokhala ndi michere yambiri yosakonzedwa.

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