Ndezvipi Zvibereko Zvakakwirira muMacalorie?

High-calorie michero Iboka rezvokudya rinogona kusarudzwa nevaya vanoedza kuwedzera uremu uye kuvaka tsandanyama, asi avo vanoda kuderedza uremu vanofanirawo kudya nokungwarira. High-calorie michero Ngatitarisei pane zvinovaka muviri.

Chii chinonzi High-calorie Fruits?

Zvibereko Zvitsva

mabhanana

mabhananaChibereko chiri chitubu chikuru chemakhabhohaidhiretsi nemacalorie pamwe nekuva nekudya kunovaka muviri. Bhanana rimwe repakati (118 gramu) rine zvinovaka muviri zvinotevera:

Calories: 105

Mapuroteni: 1 gramu

Mafuta: 0,4 gramu

Carbs: 27 gramu

Fiber: 3 gramu

Vitamin B6: 26% yeDaily Value (DV)

Manganese: 13% yeDV

Uyezve, mabhanana ane mamwe akawanda mamicronutrients. Kunyanya, mabhanana akasvibira anopfuura nemudumbu asina kugayiwa. resistant starch maererano nepamusoro. Resistant starch inobatsira kune hutano hwematumbo.

Mabhanana chikafu chiri nyore pakuenda-uye chinogona kudyiwa nemafuta eyoghuti kubatsira uremu. 

Inogonawo kudyiwa kuderedza uremu, asi huwandu hunofanira kunyatsogadziriswa.

yekotapeya

Avocado ine chimiro chinoshamisa chekudya. Uyezve, ine macalorie akawanda uye mafuta ane hutano. Hafu yepakati avocado (100 gramu) ine zvinotevera zvinovaka muviri:

Calories: 161

Mapuroteni: 2 gramu

Mafuta: 15 gramu

Carbs: 8,6 gramu

Fiber: 7 gramu

Vitamin K: 17,5% yeDV

Folate: 21% yeDV

Avocados zvakare akapfuma mu potassium uye mamwe akawanda mamicronutrients akadai sevhitamini K, C, B5 (pantothenic acid) uye B6 (pyridoxine).

Yakasiyana-siyana zvinoshamisa uye inogona kushandiswa nenzira dzakawanda.

coconut

Kokonati muchero unoshanda zvakasiyana-siyana une hutano hwakawanda. Iyo inewo mafuta akawanda, ine macarbohydrates ane mwero, uye ine macalorie akawanda.

28 magiramu ekokonati nyama ine zvinotevera zvinovaka muviri:

Calories: 99

Mapuroteni: 1 gramu

Mafuta: 9,4 gramu

Carbs: 4,3 magiramu

Fiber: 2,5 gramu

Manganese: 17% yeDV

Selenium: 5% yeDV

Kokonati nyama, phosphorus uye Mhangura Iyo yakakwirira mune zvakawanda zvakakosha zvicherwa, kusanganisira

Sezvo uri muchero unosiyana-siyana, unogona kudyiwa nezvokudya zvakasiyana. 

Mango

MangoMuchero unonaka uye unotapira une chimiro chinonakidza chekudya. Iyo yakanaka sosi yemakoriyori, kunyanya macarbohydrates, semabhanana.

Kapu imwe (165 gramu) yemango ine zvinovaka muviri zvinotevera:

Calories: 99

Mapuroteni: 1,4 gramu

Mafuta: 0.6 gramu

Carbs: 25 gramu

Fiber: 3 gramu

Vitamin C: 67% yeDV

Folate: 18% yeDV

Iyo zvakare yakanaka sosi yemhangura, ine akasiyana mavhitamini B, vhitamini A uye vhitamini E.

Mango inonaka pachayo, asi inogonawo kuwedzerwa kune smoothies uye michero saladi. 

Kana chinangwa chako chiri chekuwedzera uremu, unogona kubatanidza mango nyowani nepamusoro-calori zvinhu senzungu kana kokonati.

Dried Fruits

Mvura yemichero yakaomeswa inobviswa nekuomeswa. Pasinei nekukura kwayo kuduku, zvakasara zvinovaka muviri zvikuru uye ine simba-dense snack.

Sezvo michero yakaomeswa ine simba-dense, iyo yakakwana kune vanhu vanoedza kuwedzera uremu. 

Asi nekuda kwekuti dzine shuga dzemusikirwo dzakanyanya, zviri nani kusanganisa nemafuta ane hutano kana mapuroteni kuti uderedze chero mhedzisiro yakaipa pashuga yeropa.

Zuva

ZuvaNdiwo muchero mudiki, cylindrical wemuchindwe wedate unokura munzvimbo dzinopisa. Kazhinji inotengeswa yakaoma. Zuva rimwe chete (24 gramu) rine kukosha kwekudya kunotevera:

Calories: 66,5

Mapuroteni: 0.4 gramu

Mafuta: 0,1 gramu

Carbs: 18 gramu

Fiber: 1,6 gramu

Potassium: 4% yeDV

Magnesium: 3% yeDV

Michero iyi zvakare yakanaka sosi yemhangura, manganese, iron uye vhitamini B6. Inowanzodyiwa yoga kana kuwedzerwa kune dheti.

Plum yakaomeswa

Plum yakaomeswaine utano. A 28-giramu kushumirwa kwemaprunes anopa zvinotevera zvinovaka muviri:

Calories: 67

Mapuroteni: 0.6 gramu

Mafuta: 0,1 gramu

Carbs: 18 gramu

Fiber: 2 gramu

Vitamin K: 14% yeDV

Potassium: 4,4% yeDV

Prunes inozivikanwa zvakare nekugona kwavo kubvisa kuvimbiswa. Iyo fiber yemukati inowedzera kuwanda kune chituru uye inomhanyisa kupfuura kwayo kuburikidza nematumbu.

Prunes ine hupenyu hurefu hwesherufu, inogona kudyiwa yega kana kuwedzerwa kumasaladhi, smoothies uye zvinhu zvakabikwa.

Maapurikoti akaomeswa

apricots zvinodyiwa zvese zviri zvinyoro nekuoma drupendizvo 28 magiramu emaapricots akaomeswa ane zvinotevera zvinovaka muviri kukosha:

Calories: 67

Mapuroteni: 0.8 gramu

Mafuta: 0,1 gramu

Carbs: 18 gramu

Fiber: 2 gramu

Vitamin A: 6% yeDV

Vitamin E: 8% yeDV

Kunze kwekuve sosi yakanakisa yemakoriyori, maapricots akaomeswa inzvimbo yakanaka yebeta carotene, lutein uye zeaxanthin, pigment yechirimwa inosimudzira hutano hwemaziso.

Muonde wakaoma

Muonde, unogona kudyiwa uri munyoro uye wakaomeswa, muchero unozivikanwa une kutapira, kupfava. Kushandiswa kwemagiramu makumi maviri nemasere emaonde akaomeswa ane zvinotevera zvinovaka muviri:

Calories: 70

Mapuroteni: 1 gramu

Mafuta: 0,3 gramu

Carbs: 18 gramu

Fiber: 3 gramu

Potassium: 4% yeDV

Calcium: 3.5% yeDV

Maonde akaomeswa anonaka ari ega kana kuti anogona kushandiswa kuchekwa kugadzira oats, yogati kana masaradhi.

Vakaomeswa

Raisin ndiwo muchero wakaomeswa wemazambiringa, unowanikwa muhukuru hwakasiyana uye mavara. A 28-giramu kushumirwa kwemazambiringa akaomeswa ane zvinotevera zvinovaka muviri kukosha:

Calories: 85

Mapuroteni: 1 gramu

Mafuta: 0,1 gramu

Carbs: 22 gramu

Fiber: 1 gramu

Potassium: 4.5% yeDV

Iron: dv 3%

Mazambiringa akaomeswa zvakare sosi yakanaka yemhangura, manganese, magnesium uye akawanda mavhitamini eB.

currants

Currants zviduku, zvinotapira uye mazambiringa akaomeswa. Pasinei nehukuru hwayo hudiki, inopa yakasimba, inotapira tangy flavour. Iyo 28-giramu yekushumira yecurrants inopa zvinotevera zvinovaka muviri:

Calories: 79

Mapuroteni: 1.14 gramu

Mafuta: 0,1 gramu

Carbs: 21 gramu

Fiber: 2 gramu

Mhangura: 15% yeDV

Iron: dv 5%

Currants inewo huwandu hwakanaka hwezinc, potasium, magnesium uye mamwe mamicronutrients.

Edza kuwedzera macurrants kune yogati uye zvakabikwa kuti uwedzere macalorie emukati. Unogonawo kuidya sechikafu.

 Ndezvipi Zvakanakira Kudya Muchero?

Zvibereko chikamu chakakosha chekudya kwakanaka.

Kudya kwekudya kwezvibereko kunosiyana zvikuru pakati pemarudzi akasiyana-siyana, asi marudzi ose ane mishonga inokosha.

Zvibereko zvine mavhitamini akawanda nemamineral. Iyo yakapfumawo mufiber uye ine zvakawanda zvehutano zvinobatsira.

Kudya fiber kunobatsira kuderedza cholesterol, kuwedzera kunzwa kwekuzara uye kuderedza uremu nekufamba kwenguva.

Zvakare, ma berries akazara ne antioxidants anobatsira kurwisa mahara radicals anogona kukuvadza maseru. 

Chikafu chine antioxidants chinogona kubatsira kunonoka kuchembera uye kuderedza njodzi yechirwere.

Nekuti michero yakasiyana ine huwandu hwakasiyana hwezvinovaka muviri, zvakakosha kudya michero yakasiyana-siyana kuti uwedzere hutano hwavo.

Zvibereko zvakakwirira mufiber, izvo zvinononoka kugayiwa uye kunyura kweshuga, kuvandudza hutongi hweshuga hweropa.

Iyo fiber inowanikwa mumuchero inogonawo kuderedza insulin kuramba uye kubatsira kudzivirira kubva kune rudzi rwechipiri chirwere cheshuga.

Michero inewo polyphenols, iyo yakaratidzwa kuvandudza kudzora shuga yeropa.

Iwe Unoda Kudya Muchero Wakawanda Sei?

Nepo kudya muchero mushoma kana wakawandisa kwakakosha pakudya kune hutano, chakanakira kuudya zvine mwero.

Kurudziro yakajairika yekudya michero nemiriwo ingangoita 400 gramu kana mashanu masevhisi e80 magiramu pazuva.

80 giramu inoshumira yakaenzana nechidimbu chiduku chakaenzana nebhora retennis. Kune michero nemiriwo inogona kuyerwa mukapu, kushumira ingangoita 1 kapu.

Kurudziro iyi imhaka yekuti kudya michero nemiriwo mishanu pazuva kunoenderana nekushomeka kwenjodzi yekufa nezvirwere zvakaita semoyo, sitiroko, negomarara.

Ongororo huru yezvidzidzo zvesainzi gumi nenhanhatu zvakaona kuti kudya kanopfuura kashanu pazuva hakuna kupa rubatsiro rwakawedzerwa.