Zeziphi iziqhamo ezineCalory encinci? Iziqhamo eziphantsi kweekhalori

Iziqhamo kukutya okunika umzimba wethu amandla ngenxa yesiqulatho seglucose. Ukusetyenziswa kweziqhamo rhoqo kwenza isiseko sokutya okunempilo.

Ngokuqhelekileyo, iziqhamo kukutya okuphantsi kweekhalori. Kakade ke, oku akuyonyaniso kuzo zonke iziqhamo. Ezinye zineekhalori ezininzi kakhulu. 

ngezantsi "yintoni isiqhamo sekhalori ephantsi", "zeziphi iziqhamo eziphantsi kweekhalori", "ziziphi iingenelo zeziqhamo eziphantsi kweekhalori" imibuzo iya kuphendulwa.

Zeziphi iziqhamo ezineekhalori eziphantsi?

grapefruit

grapefruitNgenye yeziqhamo eziphilileyo kunye ne-calorie ephantsi kwiqela le-citrus. I-Grapefruit, ene-calories ezingama-100 kwi-41 grams, ngumthombo olungileyo weevithamini kunye neeminerali kwaye inceda ukunciphisa umzimba ngokunciphisa ukumelana ne-insulin.

Kuphononongo lwabantu abangama-91, abo badla isiqingatha segrapefruit entsha ngaphambi kokutya baphulukana ne-1.3 kg ngaphezulu kwabo bangazange batye. Kuphononongo olufanayo, kwafunyaniswa ukuba i-grapefruit yehlisa amanqanaba e-cholesterol kwaye yanciphisa ukumelana ne-insulin.

Iinanayi

Iphayinaphu, esisiqhamo esikwitropikhi kwaye ineecalories ezingama-100 kwi-52 grams nganye, sisiqhamo esinesondlo ngokugqithisileyo.

Iinanayi, Iqulethe into ebizwa ngokuba yi-bromelain, enezinto ezichasayo kunye ne-enzyme enceda ukugaya iiproteni. Zonke izifundo zezilwanyana ziye zafumanisa ukuba i-bromelain ikhusela umhlaza kunye nokukhula kwethumba.

Iiblueberries

Iiblueberries inikeza izibonelelo zempilo ezinamandla. Isityebi kwifiber, ivithamin C, ivithamin K kunye nemanganese, iiblueberries zineprofayile yezondlo ezinomtsalane. Ikwatyebile kwii-antioxidants. 

Ii-Antioxidants zinciphisa umngcipheko wezifo ezingapheliyo ezifana nesifo senhliziyo, isifo seswekile kunye ne-Alzheimer's. Kwakhona kunemiphumo enamandla kwinkqubo yomzimba. Ibonelela ngokhuseleko kuxinzelelo lwe-oxidative kunye nosulelo. Ibambezela imiphumo yokuguga kunye nokuphucula imemori kubantu abadala.

I-100 grams ye-blueberries, ezisisiqhamo esiyimfuneko se-smoothies kunye ne-detox drinks, iqulethe i-44 calories.

Elma

ElmaIphakathi kwezona ziqhamo zisetyenziswa kakhulu kwaye inezondlo ezimangalisayo. Iqulethe ixabiso eliphezulu levithamini B kunye neC, i-potassium kunye nefiber. 

Uphononongo lufumene ukuba i-antioxidants efumaneka kwii-apile iphucula impilo yentliziyo, ikhusela uhlobo lwe-2 yeswekile, kwaye inciphisa umngcipheko womhlaza kunye ne-Alzheimer's.

Eyona nzuzo ibalulekileyo kwimpilo yama-apile kukuba iqulethe i-pectin. I-Pectin yondla iibhaktheriya zamathumbu, oko kukuthi, ibhaktheriya elungileyo, kwaye inceda ukuphucula ukugaya kunye nempilo ye-metabolic.

I-apula eluhlaza yi-apula ekhethiweyo kakhulu yokulahlekelwa ubunzima, njengoko iqulethe iikhalori ezingama-100 nge-58 grams.

lwerharnate

lwerharnateSesinye sezona ziqhamo zisempilweni. Uncedo lwezempilo lwerharnati luvela kwiikhompawundi zesityalo esinamandla esiquletheyo kunye nexabiso layo lezondlo ezinzulu. 

Inqanaba le-antioxidant lerharnati liphezulu ngokuphindwe kathathu kunemifuno efana neti eluhlaza. Iimpembelelo ezichasayo zerharnati zinceda ukunciphisa umngcipheko womhlaza.

I-100 grams yegromegranate iqulethe i-calories ye-61.

imango

imangoSisiqhamo esityebile kwivithamin C. Iqulethe imicu enyibilikayo kwaye ineenzuzo ezininzi zokuphila okusempilweni. Ikwangumthombo onamandla we-antioxidants. 

Iimpawu zayo ezichasayo zikhusela umngcipheko wezifo ezininzi. Enye yezi sisifo seswekile. Kwizifundo zezilwanyana, iikhompawundi zezityalo ezifumaneka kwimango ziye zafunyanwa ukunceda ukukhusela isifo seswekile.

I-100 grams yemango iqukethe iikhalori ezingama-60.

Çilek

Çilek Sesinye sezona ziqhamo zinezondlo. Iqukethe i-vitamin C, i-manganese, i-folate kunye ne-potassium. Inesalathiso esisezantsi se-glycemic xa kuthelekiswa nezinye iziqhamo, kwaye ukutya amaqunube akubangeli i-spikes kwiswekile yegazi.

Njengezinye iziqhamo, i-antioxidants kwi-strawberries iyasebenza ekukhuseleni izifo ezingapheliyo. Ukuthintela umhlaza kunye nokwakheka kwethumba yenye yazo.

Kukho iikhalori ezingama-100 kwi-26 grams yamaqunube.

Icranberry

Icranberry Ukongeza ekubeni sisityebi kwi-vitamin C, isisityebi kwi-E, i-K1, i-manganese kunye nobhedu. Iqulethe i-antioxidants ebizwa ngokuba yi-flavanols kunye ne-polyphenols, eluncedo kakhulu kwimpilo. 

Yintoni eyenza i-cranberry ibe phezulu kunezinye iziqhamo kukuba isicatshulwa sayo siphilisa izifo ze-urinary tract. Iqulethe iikhompawundi ezinoxanduva lokuthintela iibhaktheriya kwi-urinary tract.

Kukho iikhalori ezingama-100 kwi-64 grams ye-cranberries.

Limon

Limon Sisiqhamo se-citrus esaziwa ngokuba nomxholo ophezulu we-vitamin C. I-Lemon, ekwazi ukuthoba uxinzelelo lwegazi, sisiqhamo esiluncedo kwimpilo yentliziyo. Ngokutsho kweziphumo ezivela kwizifundo zezilwanyana, iikhompawundi zezityalo eziqulethwe kwi-lemon zinceda ukunciphisa umzimba.

I-citric acid efumaneka kwijusi yelamuni iyasebenza ekunyangeni amatye ezintso. Ilamuni Iziqhamo ezineekhalori ezincinciyenye ye. Kukho iikhalori ezingama-100 kwi-27 grams.

ikhabe

ikhabe, Ityebile kwiivithamini A kunye noC. Iqulethe izinto ezibalulekileyo ze-antioxidant, kuquka i-lycopene kunye ne-carotenoids. 

Ezinye ze-antioxidants ezifunyenwe kwivatala zifunyenwe ukuthintela umhlaza. I-Lycopene ilawula inkqubo yokugaya kwaye inikezela ngokhuseleko kwii-cancer ezinokuthi zenzeke kule ndawo. Ukutya ukutya okutyebileyo kwi-lycopene kwehlisa uxinzelelo lwegazi kunye ne-cholesterol.

Ivatala sesinye seziqhamo ezineempawu zokuthambisa. Ngenxa yokuba iqulethe i-92% yamanzi kwaye ngoko iphantsi kweekhalori. Kukho iikhalori ze-100 kwi-19 grams.

melon

Imelon sesinye seziqhamo eziqulethe isixa esikhulu samanzi. Kungenxa yoko le nto iphantsi kweekhalori. I-100 grams iqulethe i-48 calories. Ityebile kwiivithamini A kunye noC.

I-melon, eneempawu ze-diuretic, nayo ilungile kwi-indigestion. Inceda ukuthintela ukuqhina ngokuthambisa amathumbu. Yinto entle yokuthambisa ngenxa yomthamo wayo wamanzi, njengevatala.

BlackBerry

Amaqunube sisiqhamo esisempilweni ngokumangalisayo esigcwele ifayibha, i-antioxidants, iivithamini kunye neeminerali. Iqulethe izixa eziphezulu zevithamin C, K kunye nemanganese. Enye ikomityi (257 ml) yamaqunube amnyama iqulethe i-8 grams yefiber. 

I-Antioxidants kwi-blackberries ikhusela ukuvuvukala kwemithambo kwaye ilibazise imiphumo yokuguga. Inika ukhuseleko kwizifo ezingapheliyo ezifana nesifo sentliziyo kunye nomhlaza.

Ngakolunye uhlangothi, iphantsi kweekhalori. Kukho iikhalori ezingama-100 kwi-30 grams.

orange

orangeSesinye sezona ziqhamo zisetyenziswa kakhulu kwaye zinesondlo. Ukutya i-orenji ye-1 ephakathi ngosuku ihlangabezana nomlinganiselo obalulekileyo we-vitamin C yemihla ngemihla kunye neemfuno ze-potassium. 

Ityebile kwivithamin C kwaye ikwaqulethe iivithamini B ezibalulekileyo ezifana nethiamine kunye ne-folic acid. 

Iiorenji ziqulethe iikhompawundi zezityalo ezifana ne-flavonoids, i-carotenoids, kunye ne-citric acid enezibonelelo ezininzi zempilo. Umzekelo; I-Citric acid ikhusela ukubunjwa kwamatye ezintso kwaye inyusa ukufunxa kwentsimbi.

Kukho iikhalori ezingama-100 kwi-50 grams yeorenji.

guava

guavaIneprofayili yezondlo ezimangalisayo. Isityebi kwi-fiber, i-folate, i-vitamin A, i-potassium, i-copper kunye ne-manganese.

I-Antioxidants kwi-guava ikhusela iiseli ekonakalisweni kwezifo ezingapheliyo. Uncedo lokwetyisa lwegwava lunceda ekuthinteleni umhlaza wekholoni. Ikwatyebile kwipectin. Kukho iikhalori ezingama-100 kwi-68 grams.

Ipapaya

Ipapaya; Sisiqhamo esisempilweni esinevithamini A, C, potassium kunye nefolic acid. Iqulethe i-antioxidants kunye ne-lycopene. I-Papaya iqulethe iprotheni ebizwa ngokuba yi-papain eyenza kube lula ukwetyisa.

Kukho iikhalori ezingama-100 kwi-43 grams.

cherry

cherry Inomsoco kakhulu, ityebile kwi-potassium, i-fiber kunye ne-vitamin C. Iqulethe iindidi ze-antioxidants, ezibandakanya i-anthocyanin, i-carotenoids, i-cherries inceda ukunciphisa ukuvuvukala kunye nokukhusela izifo ezahlukeneyo. 

Ukongezelela, imelatonin efumaneka kumacheri ithumela imiqondiso evuselela ingqondo ngexesha lokulala. Oku kunceda ukusombulula iingxaki zokungalali kunye nokulala.

Kukho iikhalori ezingama-100 kwi-40 grams ye-cherry.

erik

Iplamu, eneentlobo ezininzi ezinjengohlaza, iplamu, iplum, iplum yomfundisi, mhlawumbi sesinye seziqhamo ezineekhalori ezisezantsi. I-plum ye-1 iqukethe iikhalori ezi-8 kunye ne-100 grams iqulethe i-47 calories. Iiplamu zinevithamini A, C, E, kunye neeminerali ezifana ne-potassium kunye ne-magnesium.

Isakhiwo se-fibrous ye-plums sikulungele ukusombulula iingxaki zokuqunjelwa. Lukhetho lwabo bafuna ukunciphisa umzimba ngenxa yokuba iphantsi kweekhalori.

Inika ukhuseleko kwizifo ezingapheliyo ezifana nomhlaza wemiphunga, isifuba kunye nokhohlokhohlo. Yomeleza amajoni omzimba ngenxa yeempawu zayo ezinamandla zokulwa ne-antioxidant.

Iapilkosi

Iqulethe izixa eziphezulu ze-iron, i-calcium, i-phosphorus, i-magnesium, iivithamini A, B kunye no-C. I-aprikothi Sisiqhamo esiyimfuneko ngakumbi kwiimveliso zokuthambisa kunye nokhathalelo lwesikhumba. Iipricots, onokuzisebenzisa ngeendlela ezahlukeneyo ezifana ne-jam, i-compote, ijusi yeziqhamo, ezomileyo okanye ezitsha, ziyaziwa ukuba zilungile kwizifo ezininzi.

Inciphisa uxinzelelo, ilungile kwiintlungu ze-migraine, inika ukhuseleko kwintliziyo, isifo seswekile kunye nezifo zomhlaza, iququzelela ukugaya, kwaye ilungile kwiingxaki zokuqhina. 

Iyasebenza ekwehliseni uxinzelelo lwegazi kunye ne-cholesterol. Kunye nezi zibonelelo zempilo, sisiqhamo esiyimfuneko sokutya ngenxa yokuba iphantsi kweekhalori. I-apricot e-1 iqulethe iikhalori ezi-8, i-100 grams ye-apricot iqulethe i-48 calories.

Ezi xabiso zenzelwe iiapilkosi ezintsha kuphela. Iiapilkosi ezomileyo ziphezulu kakhulu kwiikhalori, i-100 grams iqulethe iikhalori ezingama-250.

mai

maiSesinye sezona ziqhamo zisempilweni. Ityebile kwiivithamini A, C kunye no-E. Iqulethe iiminerali ezifana ne-potassium, i-calcium, i-magnesium kunye nentsimbi.

I-pectin yayo kunye nomxholo we-flavonoid unika izibonelelo ezininzi zempilo. I-Pectin yehlisa i-cholesterol embi kwaye yonyusa i-cholesterol elungileyo.

I-Kiwi yomeleza amajoni omzimba kwaye inceda ukukhusela umhlaza. Iphucula izifo zokuphefumla kwaye inefuthe lokunciphisa igazi. Isiqwenga esinye sesiqhamo esinjalo esiluncedo sineekhalori ezingama-35.

amakhiwane

Amakhiwane, aneswekile eninzi ngokuphindwe kabini kunezinye iziqhamo, anee<em>calories ezininzi, kukho ii<em>calories ezingama-2 kwi-100 grams yamakhiwane amatsha kunye nee<em>calorie ezingama-74 kwi-100 grams yamakhiwane omisiweyo.

"Ngoku kutheni iziqhamo ikhalori ephantsi "Siyifake phakathi?" Kuba umxholo wefiber kumakhiwane usinika ukoneliseka okuphezulu kwaye usivumela ukuba sitye kancinci.

Amakhiwane aqulethe ixabiso eliphezulu le-calcium kunye ne-phosphorus, ngoko ke aluncedo kwithambo kunye nempilo yamazinyo. Iprotheyini, iivithamini kunye neeminerali eziqulethwe ziqinisekisa ukuhlaziywa kweeseli.

Umkhiwane, onezinye izibonelelo ezininzi, sesinye seziqhamo ezisetyenziswa kakhulu ekunyangeni izifo ezahlukeneyo.

yeepesika

Isiqhamo esinejusi nesiswiti iphitshi Ngenye yeziqhamo ezineekhalori eziphantsi. Kukho iikhalori ezingama-100 kwi-39 grams. Isityebi kwi-A, B, C kunye ne-potassium, i-peach sisiqhamo esinika ukukhululeka kokugaya. 

Inika izisombululo kwiingxaki ezifana nokuqunjelwa kunye ne-hemorrhoids. Ikhusela kwizifo ezinobuzaza ezifana nomhlaza, intliziyo kunye nesifo seswekile. Yidla iipesika ngaphandle kokuzixobula kuba iivithamini eziluncedo kunye neeminerali zifumaneka kwi-peel.