Zviri muChinyorwa
Zvibereko chikafu chinopa muviri wedu simba nekuda kwehuwandu hweglucose. Nguva dzose kushandiswa kwemichero kunoumba hwaro hwekudya kwakanaka.
Kazhinji, michero yakaderera-calori zvokudya. Chokwadika, izvi hazvishandi kumichero yose. Vamwe vane macalorie akawandisa.
pazasi "ndeipi yakaderera calorie michero", "ndeipi iyo yakaderera calorie michero", "ndeipi mabhenefiti eyakaderera calorie michero" mibvunzo ichapindurwa.
Ndezvipi Zvibereko Zvakaderera muMacalorie?
bhuratifuru
bhuratifuruIcho chimwe chezvibereko zvine utano uye zvakaderera-calori muboka re citrus. Grapefruit, ine 100 makorikori pa41 magiramu, inzvimbo yakanaka yevhithamini nemaminerari, pamwe nekubatsira kuderedza uremu nekuderedza insulin kuramba.
Muchidzidzo chevanhu 91, avo vakadya hafu yemazambiringa matsva vasati vadya vakarasikirwa ne1.3 kg kupfuura avo vasina. Muchidzidzo chimwechete, mazambiringa akawanikwa kuderedza cholesterol mazinga uye kuderedza insulin kudzivisa.
chihenge
Pineapple, unova mumwe wemichero yemunzvimbo dzinopisa uye ine 100 calories pa52 gramu, muchero unovaka muviri zvakanyanya.
chihenge, Iine chinhu chinonzi bromelain, enzyme ine anti-inflammatory properties uye inobatsira kugaya mapuroteni. Muzvidzidzo zvese zvemhuka, bromelain yakawanikwa kudzivirira kubva kugomarara uye kukura kwebundu.
Blueberries
Blueberries inopa hutano hwakanaka. Yakapfuma mufiber, vhitamini C, vhitamini K, uye manganese, blueberries ine inonakidza kudya kunovaka muviri. Iyo zvakare yakapfuma mune antioxidants.
Antioxidants inoderedza njodzi yezvirwere zvisingaperi senge chirwere chemoyo, chirwere cheshuga uye Alzheimer's. Iyo ine zvakare ine simba mhedzisiro pahurongwa hwemuviri. Inopa dziviriro kubva kune oxidative kusagadzikana uye kutapukira. Inononoka migumisiro yekukwegura uye inovandudza chiyeuchidzo kune vanhu vakuru.
100 magiramu eblueberry, inova muchero unokosha wesmoothies uye detox zvinwiwa, ine 44 makorikori.
maapuro
maapuroIcho chiri pakati pemichero inonyanya kudyiwa uye inovaka muviri zvinoshamisa. Iine huwandu hwakawanda hwevhitamini B uye C, potassium uye fiber.
Zvidzidzo zvakawana kuti antioxidants inowanikwa mumaapuro inovandudza hutano hwemoyo, kudzivirira rudzi rwechipiri chirwere cheshuga, uye kuderedza njodzi yekenza uye Alzheimer's.
Kunyanya kukosha kwehutano hweapuro ndeyekuti ine pectin. Pectin inodyisa mabhakitiriya emudumbu, mabhakitiriya akanaka, uye anobatsira mukugaya uye hutano hwemetabolism.
Green apple ndiyo inonyanya kufarirwa apuro yekurasikirwa uremu, 100 magiramu ayo ane 58 macalorie.
mutamba
mutambaIcho chimwe chezvibereko zvine utano. Kubatsira kwehutano hwepomegraneti kunobva mumisanganiswa yayo ine simba yechirimwa uye yakanyanya kukosha kwekudya.
Iyo antioxidant level yepomegranate yakakwirira zvakapetwa katatu pane yemishonga yakaita segirini tii. Iyo anti-kuzvimba mhedzisiro mumapomegranate inobatsira kuderedza njodzi yegomarara.
100 magiramu epomegranate ane 61 macalorie.
Mango
MangoMuchero wakapfuma muvhitamini C. Iine soluble fibers uye ine zvakawanda zvinobatsira pakurarama kune hutano. Iyo zvakare ine simba sosi ye antioxidants.
Iro anti-inflammatory properties inodzivirira panjodzi yezvirwere zvakawanda. Chimwe chazvo chirwere cheshuga. Muzvidzidzo zvemhuka, mishonga yemiti inowanikwa mumango yakawanikwa kubatsira kudzivirira chirwere cheshuga.
100 magiramu emango ine 60 makorikori.
mastrawberry
mastrawberry Ndechimwe chezvibereko zvinovaka muviri. Iine vitamini C, manganese, folate uye potassium. Kuenzaniswa nemimwe michero, iyo glycemic index yakaderera uye kudya sitiroberi hakukonzeri spikes mushuga yeropa.
Kufanana nemimwe michero, iyo antioxidants mumastrawberries inoshanda mukudzivirira zvimwe zvirwere zvisingaperi. Kudzivirira kenza uye kuumbwa kwebundu ndechimwe chazvo.
Kune 100 makorikori mu26 magiramu emastrawberry.
Cranberry
Cranberry Mukuwedzera pakupfuma muvhitamini C, yakapfuma muE, K1, manganese uye mhangura. Flavanol ine antioxidants inonzi polyphenols, iyo inobatsira zvikuru kune hutano.
Chinhu chinoita kuti cranberry ive yepamusoro kune mimwe michero ndeyekuti yainobvisa inorapa zvirwere zveurinary tract. Iine makomisheni anokonzera kuvharisa mabhakitiriya muurinary turakiti.
Kune 100 makorikori mu64 magiramu emacranberries.
Limon
Limon Muchero wecitrus unozivikanwa nekuda kwehuwandu hwevhitamini C. Lemon, iyo ine mukana wekudzikisa BP, muchero unobatsira wehutano hwemoyo. Zvinoenderana nezvakawanikwa kubva kuzvidzidzo zvemhuka, chirimwa chinosanganiswa muremoni chinobatsira kuderedza uremu.
Iyo citric acid inowanikwa mumuto weremoni inoshanda mukurapa matombo eitsvo. Lemon michero ine macalorie mashomamumwe wavo. Kune 100 makorikori mu27 magiramu.
visi
visi, Yakapfuma muvhitamini A uye C. Iine zvakakosha antioxidant zvinhu, kusanganisira lycopene uye carotenoids.
Mamwe ma antioxidants ari mumavise akawanikwa achidzivirira gomarara. Lycopene inodzora digestive system uye inopa dziviriro kubva kugomarara rinogona kuitika mudunhu rino. Kudya zvokudya zvakapfuma mu lycopene kunoderedza BP uye cholesterol.
Watermelon ndeimwe yemichero ine yakanakisa moisturizing properties. Nokuti ine 92% yemvura uye naizvozvo yakaderera mumakori. Kune 100 makorikori mu19 magiramu.
nwiwa
Melon ndeimwe yemichero ine mvura yakawanda. Naizvozvo, ine macalorie mashoma. 100 magiramu ane 48 macalorie. Yakapfuma muvhitamini A uye C.
Melon, iyo ine diuretic properties, inobatsirawo kune indigestion. Inobatsira kudzivirira kuvimbiswa nekupfavisa ura. Kufanana nemanwiwa, inonyorovesa zvakanaka nekuda kwehuwandu hwemvura.
Blackberry
Blackberries muchero unoshamisa une hutano wakazara nefiber, antioxidants, mavitamini nemamineral. Iine huwandu hwakawanda hwevhitamini C, vitamini K uye manganese. Kune magiramu masere efayibha mukapu imwe (257 ml) yemablackberries.
Antioxidants mublackberries inodzivirira kuzvimba kwetsinga, kunonoka mhedzisiro yekuchembera. Inopa dziviriro kubva kuzvirwere zvisingaperi sechirwere chemoyo negomarara.
Kune rumwe rutivi, yakaderera mumakori. Kune 100 makorikori mu30 magiramu.
orenji
orenjiIcho chimwe chezvibereko zvakanyanya kudyiwa uye zvinovaka muviri. Kudya 1 yepakati orenji pazuva kunosangana nehuwandu hwakakosha hwemazuva ese vhitamini C uye potassium zvinodiwa.
Yakapfuma muvhitamini C pamwe nemavhitamini eB akakosha akadai sethiamine uye folic acid.
Maranjisi ane zvinomera zvinomera zvakaita seflavonoids, carotenoids, uye citric acid, zvine hutano hwakawanda. Semuyenzaniso; citric acid inodzivirira kuumbwa kwematombo eitsvo, inowedzera kubatwa kwesimbi.
100 magiramu eorenji ine makumi mashanu macalorie.
Guava
GuavaIine chimiro chekudya chinotyisa. Yakapfuma mu fiber, folate, vitamini A, potasium, mhangura, manganese.
Iyo antioxidants muguava inodzivirira masero kubva mukukuvadzwa kwezvirwere zvisingaperi. Kubatsira kwekugaya kwegwavha kunobatsira kudzivirira gomarara remukati. Yakapfumawo mu pectin. Kune 100 macalorie mu68 gramu.
papaya
papaya; Muchero une hutano wakapfuma muvhitamini A, C, potassium, folic acid. Iine antioxidants uye lycopene. Papaya ine puroteni inonzi papain inoita kuti kugaya kudya kuve nyore.
Kune 100 makorikori mu43 magiramu.
Cherry
Cherry Inovaka muviri zvakanyanya, yakapfuma mu potassium, fiber uye vhitamini C. Iine akasiyana antioxidants, anosanganisira anthocyanin, carotenoids, cherries inobatsira kuderedza kuzvimba uye kudzivirira zvirwere zvakasiyana.
Mukuwedzera, melatonin mumacherries inotumira zviratidzo zvinokurudzira uropi panguva yekurara. Izvi zvinobatsira kugadzirisa kushaya hope uye matambudziko ekurara.
Kune 100 makorikori mu 40 magiramu e cherries.
Erik
Plum, ine mhando dzakawanda dzakadai segirinhi, damson, life plum, uye chamomile plum, pamwe ndeimwe yemichero ine macalorie akaderera. 1 plum ndeye 8 makorikori, 100 magiramu anenge makumi mana nemanomwe macalorie. Plum ine mavhitaminzi A, C, E, zvicherwa zvakaita se potassium uye magnesium.
Iyo fibrous chimiro cheplum chakanakira kugadzirisa dambudziko rekuvhara. Ndiyo sarudzo yeavo vanoda kuderedza uremu nokuti yakaderera mumakori.
Inopa dziviriro kubva kuzvirwere zvisingaperi zvakaita sekenza yemapapu, asthma uye chikosoro. Kutenda kune yakasimba antioxidant zvinhu, inosimbisa immune system.
apricots
Iine huwandu hwakawanda hwesimbi, calcium, phosphorus, magnesium, mavitamini A, B uye C. apurikoti Ndiwo muchero unokosha wezvinonyanya kushongedza zvigadzirwa uye kuchengetedza ganda. Zvinonyatsozivikanwa kuti apricot, iyo iwe unogona kudya nenzira dzakasiyana-siyana dzakadai sejamu, compote, jisi yemichero, yakaomeswa, yakachena, yakanaka kune zvirwere zvakawanda.
Inoderedza kushushikana, yakanakira marwadzo emigraine, inodzivirira kubva kumoyo, chirwere cheshuga nekenza, inofambisa kugaya, uye yakanaka pakuvhara.
Inoshanda mukuderedza ropa uye cholesterol. Pamwe chete neaya mabhenefiti ehutano, muchero unokosha wekudya nekuti yakaderera mumacalorie. 1 aprikoti ine 8, 100 magiramu eaprikoti 48 macalorie.
Izvi chete zvakakosha ndezvemaapricots matsva. Koriori yemaapricots akaomeswa yakakwirira kwazvo, kune 100 makorikori mu250 gramu.
kiwi
kiwiIcho chimwe chezvibereko zvine utano. Yakapfuma muvhitamini A, C, E. Iine zvicherwa zvakadai se potassium, calcium, magnesium, iron.
Yayo pectin uye flavonoid yemukati inopa akawanda mabhenefiti ehutano. Pectin inoderedza cholesterol yakaipa uye inosimudza cholesterol yakanaka.
Kiwi inosimbisa immune system uye inobatsira kudzivirira cancer. Inorapa zvirwere zvekufema uye ine kuonda kweropa. Nhamba yemuchero unobatsira wakadaro ine 35 makorikori.
maonde
Maonde, ane shuga yakapetwa ka2 pane mimwe michero, ane macalorie akawanda.Kune 100 calories mu 74 gramu yemaonde matsva uye 100 macalorie mu 249 gramu yemaonde akaomeswa.
"Saka sei yakaderera calorie michero tapinda here?" Nekuti iyo fiber iri mumaonde inopa satiety yakanyanya uye inotibvumira kudya zvishoma.
Maonde ane yakakwira calcium uye phosphorus, saka anobatsira mapfupa uye mazino utano. Mapuroteni, mavhitaminzi uye zvicherwa zviri mukati maro zvinopa kuvandudzwa kwesero.
Muonde, une zvakawanda zvinobatsira, ndeimwe yemichero inoshandiswa mukurapa kwezvirwere zvakasiyana-siyana.
mapichisi
Muchero unotapira uye une muto peach Icho chimwe chemichero yakaderera yekoriori. Kune 100 makorikori mu39 magiramu. Peach, iyo yakapfuma muA, B, C uye potassium, muchero unopa kusununguka kwekudya.
Inopa mhinduro kumatambudziko akadai sekuvhara uye hemorrhoids. Inodzivirira zvirwere zvakakomba segomarara, moyo neshuga. Idya pichisi usina kuripepeta nekuti rine mavhitamini anobatsira nemamineral muganda raro.
Zvinyorwa Zvaunofanirwa Kuverenga
