Kukhona zonke izinhlobo zokudla okuphansi kwekhalori okugxila emasilondolozini wakho esitolo sokudla. Ungatshela ngamalebula aqhakazile abonakalayo amemeza ngendlela engokomfanekiso ukuthi umkhiqizo uphansi kangakanani kwamakhalori, amahhala angaphansi, amafutha aphansi, afanele amaphuzu amaningi noma noma yini.
Kodwa ngenxa yokuthi into encane e-calories futhi ebiza ukuthi inhle ekubukeni kwesisindo akusho ukuthi empeleni inayo yonke into enhle emzimbeni wakho.
Hhayi, ngiyazi ukuthi ufuna ukubuka isisindo sakho bese usadla ukudla okuthakazelisayo. Kodwa ungahlali umsoco omuhle ngenkathi ugoqa uhlangothi lwakho. Lezi zokudla eziphelele ezingu-25 zinezondlo, ezihlukahlukene futhi ziphansi kakhulu ngama-calories, ngakho-ke akudingeki ukuba zixazulule ukudla okungenamsoco okwedlulele kakhulu.
1 - Kale
Kale iyinondlo enempilo. Iphezulu kwamavithamini amaningi namaminerali, kuhlanganise ne-vitamin C ne-calcium. Kubuye kube umthombo omuhle kakhulu we-fiber futhi uqukethe i-antioxidants enenzuzo. Akumangalisi ukuthi i-kale ifakiwe cishe kuwo wonke uhlu lwe-superfoods. Ngokuqondene nama-calories. Enye indebe ye-yai eqoshiwe eluhlaza ine-calories angu-33. Iphelele ngesaladi enkulu noma kwesokudla.
2 - Arugula
I-Arugula ingenye yemifino eluhlaza okwesibhakabhaka ephakeme cishe kuwo wonke amavithamini namaminerali. Izinkomishi ezimbili ze-arugula zinama-kilojoule ayi-10 kuphela, ngakho-ke yenza isisekelo esiphelele sesaladi enkulu (esinezithelo ezintsha, amantongomane nokugqoka okukhanyayo). Noma i-arugula ingafakwe emanzini amafutha omnqumo kanye negaliki futhi isetshenziswe njengesitsha sokudla.
3 - izaqathe
Ama-karoti amahle kunoma yikuphi ukudla okuyisisindo ngoba akuzona ezinomunyu njengeminye imifino, futhi angakhonzwa njengendwangu eseceleni noma eluhlaza njenge-appetizer noma i-snack. Ama-karoti aphezulu kumavithamini A no-C, futhi ahlanganisa nomthombo omuhle wamavithamini amaningana ama-B, i-potassium nama-manganese. Enye indebe yezinqathe ezisikiwe inama-khalori angama-50.
4 - i-Broccoli
I-Broccoli iyilungu lomndeni owuhlwanyelayo wemifino, okuyizinto eziningi ezakhiwe izakhi kanye nama-antioxidants. I-broccoli iphezulu kakhulu ku-vitamin C, insimbi, i-vitamin A, i-calcium, i-magnesium ne-potassium. Futhi iphezulu e-fibre futhi ephansi kakhulu. Enye indebe ye-broccoli eqoshiwe kuphela ama-khalori angu-31.
5 - Chard yaseSwitzerland
I-Swiss chard ingenye imifino enamagatsha aneziqu ezinemibala ecebile izakhi kanye nama-calories aphansi. Enye indebe ye-chard ephekiwe eqoshiwe inama-khalori angama-35, kodwa i-calcium, insimbi, i-potassium, amavithamini A, C, no-K. Swiss chard ayidingi imizamo eminingi yokulungiselela futhi ingabiliswa noma isetshenziswe kancane amafutha omnqumo kanye noviniga omhlophe obhalsamu.
6 - Ukholifulawa
Ukholifulawa uhlobene ne-broccoli ne-kale, kanti nakuba engenayo i-pigment ebomvu eluhlaza okwezinye izingulube ze-cruciferous, kusengaphezulu kumavithamini, amaminerali kanye nama-antioxidants. Enye indebe ye-ukholifulawa oqoshiwe inama-khalori angu-25 kuphela futhi iphelele njengesitya se-steamed side noma isetshenziswe eluhlaza nge-veggie dip dip.
7 - isipinashi
Isipinashi singasetshenziswa njengesidlo esinempilo, noma singasetshenziswa njengesisekelo sesaladi. Isipinashi sinamandla ensimbi, i-calcium, namavithamini amaningana, kanti indebe eyodwa yamaqabunga e-sipinashi eluhlaza ine-calories ayisikhombisa kuphela nendebe yesipinashi esiphekiwe inama-41 kuphela.
8 - Amabhontshisi amaGreen
Kubonakala sengathi ubhontshisi obuluhlaza awunaki ukunakekelwa okuningi, okubi kakhulu ngoba banamavithamini A kanye no-C futhi nomthombo omuhle wamaminerali amaningana, ama-vithamini B kanye ne-fiber. Yiqiniso, nazo ziyi-cal-low. Enye indebe yamabhontshisi aphekiwe anama-khalori angu-44 kuphela.
9 - amahlumela aseBrussels
Amahlumela aseBrussels abukeka njengama-cabbages amancane. Zikulungele ngoba amahlumela aseBrussels aphezulu kumavithamini amaningi kanye namaminerali ambalwa, futhi anezinhlanzi ezincane zokudla (ukukhuluma ngesidlo esiphelele). Enye indebe yamahlumela aseBrussels ephekwe inezinhlamvu ezingu-56 kuphela.
10 - Izinkukhu Zezinkukhu
Inyama yenyama yenkukhu ephilile ngaphandle kwesikhumba iyimithombo enhle kakhulu yamaprotheni, i-niacin, i-selenium ne-vitamin B-12. Ingxenye eyodwa ye-3-ounce yenyama yebele yenkukhu inama-khalori angaba ngu-100 ngaphambi kokuba iphekwe. Gcina inkukhu yakho encane ngokuyihlanganisa nezinye izithako ezinempilo. Gcina usayizi wesabelo engqondweni. Enye yezinkukhu zenyama yenkukhu ibukhulu besilinganiso samakhadi.
11 - Amagilebhisi
I-grapefruit iyisithelo se-citrus enempilo esithwala ama-potassium, amavithamini C no-A, kanye ne-fiber. Ibuye iphinde ikholori. Ingxenye yesigamu sesithelo samagilebhisi inama-calories angu-52. I-Grapefruit yenza i-sweet sweet yekusasa noma ingadliwa njenge-snack.
12 - I-Cod
I-Cod ine-flavour elula uma iqhathaniswa nenhlanzi ye-oilier yolwandle njenge-salmon ne-tuna futhi iphansi ekholori. Ingxenye ye-3-ounce ye-cod ephekwe inama-khalori angaba ngu-90 (okubhaka hhayi okujulile okuthosiwe). I-Cod nayo iphezulu ku-vitamin B-12, i-niacin, i-selenium, namaprotheni.
13 - Amakhowe
Kunezinhlobonhlobo eziningi zamakhowe, futhi zonke ziyahlukahluka ezinomsoco wazo. Ezinye, njengama-chanterelles, ziphezulu ku-vitamin D. Kodwa, ngokuvamile, amakhowe awumthombo omuhle kakhulu wamavithamini, amaminerali nama-fiber. Futhi amakhowe aphansi kakhulu kilojoule. Enye indebe yamakhowe amhlophe amhlophe anama-khalori angu-15 kuphela. Amakhomikhali anganezelwa kuma-saladi noma asetshenziswe njengezithako ezihlukahlukene zokupheka.
14 - ama-Shrimp
Ama-shrimp nama-prawns aphezulu amaprotheni, selenium, i-niacin ne-vitamin B-12. Futhi ama-calories aphansi kakhulu anezinhlanzi ezinkulu ezine eziphekwe ezifika kuma-khalori angama-26. Imfucumfucu ephekiwe ingafakwa esaladini noma isetshenziswe njenge-appetizer ne-cocktail sauce.
15 - Utamatisi
Utamatisi aphezulu kumavithamini A no C, amavithamini amaningi B kanye namanye amaminerali. Ngaphezu kwalokho ziphezulu fiber futhi zidla ngokuphelele-friendly. Omunye utamatisi unama-khalori angama-35. Engeza tincetu zetamatisi kuma-saladi namasangweji noma isiphuzo emathinini amathisisi othandekayo. Olunye ukhetho oluphansi olufana nokukhonta utamatisi amahlanu we-cherry lunenani lamakholori angu-20.
16 - Zucchini
I-Zucchini ingakhonjiswa eluhlaza njenge-appetizer noma isiphuzo, noma ingafakwa nge-oli engamafutha omnqumo we-side side-cal side dish. Enye indebe ye-zucchini eqoshiwe inama-calories angu-20. Ibuye inamavithamini amaningi, amaminerali kanye ne-fiber.
17 - Isilimo sikhilimu
Inqwaba yezinti zezilimo eziphuzile zishaya ikhefu elihle kakhulu emgqeni we-veggie noma ingaba ne-bhotela ibhokotshi encane futhi idliwe njengendlela yokudla okunampilo. Isilimo esidliwayo esinamagatsha anamanzi siwumthombo omuhle kakhulu we-fibre, i-calcium, i-potassium ne-vitamin C kanye nama-calories aphansi. Esinye isiqu se-celery esine eside sinama-kilojoule ayishumi, kanti indebe eyodwa ye-celery eqoshiwe inama-calorie angu-16 kuphela.
18 - Radishes
I-Radishes ine-flavour ye-peppery ne-crunch emnandi engafaka isithakazelo kuma-saladi, noma angasetshenziswa nge-veggie dip dip noma i-hummus. I-Radishes iyimithombo enhle kakhulu ye-vitamin C kanye namaminerali amaningi, kuhlanganise ne-zinc ne-potassium. Futhi zi-crazy-low in kilojoule. Isithombo ngasinye sinalo ikhalori eyodwa.
19 - ama-Strawberries
Ubani odinga i-dessert ushukela lapho uthola inqwaba enhle yama-strawberries? Ama-Strawberries aphezulu ku-vitamin C, fibre, ne- potassium. Futhi banokudla-abanomusa. Enye indebe ye-strawberry tincetu inezingqikithi ezingama-53. Bakhonze emva kokudla kwasekudleni noma ubafake esitsheni se-yogurt oatmeal noma ephansi.
20 - Scallops
I-Scallops iphelele ekudleni kwesisindo esinempilo. I-low calories, iphinde iphrotheni, amaminerali kanye ne-vitamin B-12. Ama-scallops amabili amakhulu anama-khalori angu-26 kuphela. Khonza isikhala se-scallops nge-lemon encane, imifino ephekwe noma isaladi enkulu ye-dinner ephansi yekhalori.
21 - ama-blueberries
Ama-blueberries aphezulu kakhulu kuma-antioxidants, ama-fibre namavithamini, namaminerali. Zibuye zenzeke ngokweqile ngamakholori. Enye indebe yama-blueberries fresh inezinhlamvu ezingu-84. Khonza ama-blueberries njenge-dessert ephansi-caleni noma uwafake ku-cereal noma uwasebenzise kuma-smoothies.
22 - amaClementines
I-Clementines yilawo ma-oranges amahle amancane okulula nokuqhathanisa amahle kakhulu. Zine-vitamin C ephakeme, i-potassium, ne-fiber, futhi ziphansi kwamakhalori (i-Clementine encane inezinhlamvu ezingu-35). Ziphelele i-snack ntambama noma ukungezezela kwasekuseni okuphephile.
23 - Watermelon
I-Watermeloni yisisekelo esikhulu esithombeni sama-picnics ngesizathu esihle, sithandeka futhi siqabula. I-Watermelon nayo imthombo omuhle kakhulu wamavithamini A no C, kanye ne-potassium, kanye nama-calories aphansi nekhabe eyodwa yamabhodlela yamakhabe aneama-calories angu-46 kuphela. Khonza i-watermelon njengenambitha enhle esiphundu phakathi kwe-ntambama ntambama noma emva kokudla njengedayisi enempilo.
Izwi kusuka
Ukulandela ukudla okuphansi kwekhalori akudingeki kube yisithukuthezi noma ukugcoba uma ufaka lezi zokudla okumnandi ekudleni kwakho okunempilo.
> Umthombo:
> United States uMnyango Wezolimo Wezolimo Ucwaningo Service. "I-National Nutrient Database ye-Standard Reference Release Release 28."