Ukutya kweCalori ephantsi - Ukutya okuphantsi kweekhalori

Enye yezona ndlela zisebenzayo zokunciphisa umzimba kukutya iikhalori ezimbalwa kunezo zifunwa ngumntu yonke imihla. Ngoko ke, ukutya okuphantsi kweekhalori kuzuza ukubaluleka ekulahlekeni kwesisindo. Oku kutya kufuneka kube kukutya okunomsoco kunye nokutya okuphantsi kweekhalori ukwenzela ukuba kungabikho mngcipheko wokunqongophala kwezondlo ngelixa ulahlekelwa ubunzima.

Ngoku makhe dwelise ukutya okunezondlo-ezixineneyo kunye ne-calorie ephantsi. 

ukutya okuphantsi kweekhalori

inyama kunye nenkukhu

Inyama kunye neenkukhu zezona zinto zilungileyo zokutya xa uzama ukunciphisa iikhalori, njengoko ziphezulu kwiprotheni. Iprotheyini ikunceda ukuba utye iikhalori ezimbalwa ngokukugcina uziva ugcwele imini yonke.

Inyama eneekhalori ezisezantsi zezo zibhityileyo. Amafutha ayinxalenye yekhalori-exineneyo, ngoko ke inyama enamafutha aphezulu kwiikhalori. Inyama yenkomo

• Inyama yenyama: Iikhalori ze-Steak ziyi-100 calories kwi-168 gram yokukhonza.
• isifuba senkukhu engenasikhumba: Kukho iikhalori ezili-100 kwi-110 grams yenyama yenkukhu engenasikhumba.
• Isifuba saseTurkey: Isifuba saseTurkey sineekhalori ezili-100 nge-111 grams.

intlanzi kunye nokutya kwaselwandle

Intlanzi kunye nokutya kwaselwandle kukutya okunesondlo, kodwa kwakhona zineekhalori ezincinci. Babonelela ngezondlo ezibalulekileyo ezifana neprotheni, i-vitamin B12, i-iodine kunye ne-omega 3 fatty acids.

intlanzi ye-cod: Iqulethe 100 calories nganye 82 gram ukukhonza.

Islamoni: Kukho iikhalori ze-100 kwi-116 grams ye-salmon.

Imbali: Kukho iikhalori ezili-100 kwi-88 grams.

Oyster: Kukho iikhalori ezili-100 kwi-81 grams.

Imifuno

Uninzi lwemifuno iphantsi kweekhalori kwaye iphezulu kwiivithamini, iiminerali, i-fiber kunye ne-antioxidants. Oku kuthetha ukuba imifuno ingatyiwa kakhulu kwabo bafuna ukunciphisa umzimba. Imifuno emininzi iphezulu emanzini kunye nefiber, ekunceda ukuba uzive ugcwele ngaphandle kokuthatha iikhalori ezininzi.

Imifuno enesitatshi njengeitapile ineekhalori eziphezulu kunye nexabiso lesondlo.

Umjelo wamanzi: Kukho iikhalori ezili-100 kwi-11 grams ye-watercress.

Netyhukhamba: Kukho iikhalori ezili-100 kwi-15 grams yekhukhamba.

Radish: Kukho iikhalori ezili-100 kwi-16 grams yeradish.

Isileri: Kukho iikhalori ezili-100 kwi-16 grams ye-celery.

isipinatshi: Kukho iikhalori ezingama-100 kwi-23 grams yesipinatshi.

pepper: Kukho iikhalori ezingama-100 kwi-31 grams yepepile.

mushroom: Kukho iikhalori ezingama-100 kwi-22 grams yamakhowa.

Iziqhamo

Iziqhamo ziphezulu kwiikhalori kunemifuno. Iziqhamo ezininzi zenza indlela yazo kwizidlo eziphantsi kweekhalori ngenxa yendalo yazo enesondlo.

Çilek: Kukho iikhalori ezingama-100 kwi-32 grams ye-strawberry.

melon: I-100 grams ye-melon iqukethe iikhalori ezingama-34.

ikhabe: Kukho iikhalori ezingama-100 kwi-30 grams ye-watermelon.

Iiblueberries: I-100 grams ye-blueberries iqulethe i-57 calories.

grapefruit: I-100 grams yegrapefruit yi-42 calories.

mai: Kukho iikhalori ezingama-100 kwi-61 grams ye-kiwi.

Iimbotyi

Iimbotyi Ngomnye wemithombo yeprotheni esekelwe kwizityalo. Ngokwenani leekhalori eziziquletheyo, iimbotyi ziphezulu kakhulu kwizondlo.

iimbotyi: Kukho iikhalori ezili-100 kwi-132 grams.

Ilentile: Kukho iikhalori ze-100 kwi-116 grams ye-lentils.

ubisi namaqanda

Xa kuziwa kwiimveliso zobisi, iikhalori ziyahluka kumxholo wamafutha. Abo bafuna ukunciphisa iikhalori zabo banokukhetha amafutha aphantsi okanye angenawo amafutha.

Ubisi oluncitshisiweyo: Kukho iikhalori ezingama-100 kwi-35 grams yobisi oluncitshisiweyo.

iyogathi engenamafutha: Kukho iikhalori ezingama-100 kwi-56 grams yeyogathi engaxutywanga nefat.

Itshizi ye-curd: Kukho iikhalori ezili-100 kwi-72 grams.

iqanda: Kukho iikhalori ze-100 kwi-144 grams yeqanda.

cereals

Ezona nkozo zisempilweni ziziinkozo zesithako esinye ezingakhange zicutshungulwe okanye zicocwe. Iinkozo ezigcwele ifayibha zikunceda ukuba utye iikhalori ezimbalwa kwaye uzive ugcwele.

Amaqhashu: Iqulethe 31 calories ngekomityi.

I-oats kunye ne-oatmeal: I-100 grams ye-oats iqukethe iikhalori ezingama-71.

irayisi yasendle: I-164 grams yerayisi yasendle iqulethe i-166 calories.

IQuinoa: I-100 grams ye-quinoa ephekiweyo iqukethe iikhalori ezingama-120.

Amandongomane kunye nembewu

Ngokwesiqhelo amandongomane kunye nembewu kukutya okunekhalori ephezulu. Ngaphandle kokuthintelwa kweekhalori kwizidlo, kufuneka zibandakanywe ekutyeni njengoko zinomsoco kakhulu.

Ubisi olukrakra lwealmond: Kukho iikhalori ezili-100 kwi-17 grams yobisi lwe-almond.

i-chestnut: Kukho iikhalori ezili-100 kwi-224 grams.

Iziselo

Iziselo ezinoshukela ziintshaba zabo bafuna ukunciphisa umzimba. Uninzi lweziselo ezingenaswekile zineekhalori eziphantsi. Ngalo lonke ixesha jonga iilebhile zokutya ukuze uqiniseke ngomxholo weswekile kwiziselo. Kufuneka uhlale kude neejusi zeziqhamo ezipakishweyo njengoko zineswekile eninzi. 

Su: Amanzi aneekhalori eziziro.

iti engenaswekile: Iti ezingenaswekile zineekhalori eziziro.

Ikofu yaseTurkey: Ikofu yaseTurkey engenanto ineekhalori eziziro.

Amanzi esembiwa: Amanzi amaminerali aneekhalori zero.

Imifuno kunye neziqholo

ezithile imifuno kunye neziqholo incasa ekutyeni yeyona ndlela yokongeza impilo emzimbeni wakho. Iziqholo ezifana nesinamoni, i-turmeric, igalikhi, i-ginger, kunye nepepile ye-cayenne zizityebi ngokukodwa kwii-antioxidants kunye nezinye izityalo zezityalo. Nazi iikhalori zezona sosi zinencasa kunye nezinongo:

• Iviniga: iikhalori ezi-1 kwi-tablespoon ye-3
• Ijusi yelamuni: iikhalori ezi-1 kwi-3 teaspoon
• I-sauce ye-Salsa: iikhalori ezi-1 kwi-4 tablespoon 
• Isosi eshushu: 1 iikhalori kwi-0,5 teaspoon 

Ukutya okuphantsi kweekhalori kunokwenza ukutya okunempilo. Olona khetho lusempilweni iya kuba kukutya okuphezulu kwizondlo ezingalungiswanga.

Umthombo: 1