Maloto oti muchepetse thupi ndikupeza zinthu zomwe zingathandize kukwaniritsa zomwe mukufuna mwachangu. Pali gulu lonse la zakudya zokhala ndi mafuta a zero (zoipa). Thupi limagwiritsa ntchito mphamvu zambiri pazimbudzi zawo kuposa momwe limalandirira ndi ma calories. Kuphatikiza apo, ali ndi michere yambiri. Amatha kudyedwa tsiku lililonse ngati chotupitsa ndipo saopa kuchira atamwa pang'ono. Pansipa mupeza mankhwalawa ndi zomwe zili ndi ma calorie 100 g ya malonda.
Maapulo
Zipatso zobiriwira zimakhala ndi 35 kcal, ndipo zipatso zofiira zimakhala ndi 40-45 kcal. Apulo ndi madzi 86%, ndipo peelyo imakhala ndi fiber ndi ursular acid, yomwe imalepheretsa mafupa kuphwanya kwaminyewa komanso kuchuluka kwamafuta.
Apurikoti
Nkhokwe yonse ya mavitamini othandiza (A, B, C ndi E) ndikuwonetsa zinthu (potaziyamu, magnesium, chitsulo ndi ayodini). Ili ndi 41 kcal yokha. Imaletsa matenda amtundu wa endocrine, amachulukitsa hemoglobin komanso amachepetsa cholesterol m'mwazi. Lili ndi zotsatira zofewa zakumwa zolimbitsa thupi.
Katsitsumzukwa
Ali ndi kukoma kosalowerera ndale, ali ndi 20 kcal. Normalizes peristalsis, wolemera mu folic acid (woyenera azimayi omwe ali ndi udindo kapena akukonzekera mwana), amatsuka impso. Lili ndi katsitsumzukwa, kampangidwe kamene kamayambitsa vasodilating. Zabwino pakhungu ndi tsitsi, zimawonjezera libido.
Biringanya
Muli ma fiber omwe amachokera mthupi, onyamula zinyalala ndi poizoni panjira. Adzalemetsa thupi ndi 24 kcal yokha. Zithandizira pantchito yamatenda amtima chifukwa cha potaziyamu wambiri. Imakhazikika bwino pamchere wamadzi.
Beet
Beets ndiwo ndiwo zamasamba zathanzi kwambiri, zokhala ndi kcal 43 zokha. Lili ndi zimandilimbikitsa, amalimbikitsa hematopoiesis, makamaka zothandiza magazi m'thupi ndi khansa ya m'magazi. Amachepetsa kuthamanga kwa magazi.
Chenjezo! Musamwe madzi atsopano a beet (odzaza ndi vasospasm). Pambuyo pofinya, madziwo amachotsedwa kwa maola angapo mufiriji.
Burokoli
Ali ndi vitamini C wambiri, zonenepetsa - 28 kcal, ndizochulukirapo zopanda mafuta (amatsuka matumbo). Kuchulukitsa mphamvu yamakoma amitsempha yamagazi chifukwa cha potaziyamu. Mu mawonekedwe ake yaiwisi, imakhala ngati chitetezo chabwino cha khansa chifukwa cha sulforaphane. Olima zamasamba amakonda mankhwalawa chifukwa cha mapuloteni ake, omwe amakhala ofanana ndi nyama kapena dzira.
Dzungu
Dzungu lili ndi 28 kcal, imawonedwa ngati chakudya - imaloledwa ku gastritis ndi zilonda. Zimathandiza pamatumbo, pamtima, pakhungu ndi tsitsi. Imachedwetsa ukalamba. Madzi a dzungu amachita nawo hematopoiesis, ndipo mbewu ndi njira yothanirana ndi helminths.
Kabichi
Kawirikawiri kabichi yoyera ndi chotukuka chachikulu kapena kuwonjezera pa maphunziro apamwamba. Ndi 27 kcal yokha, imakhala ndi zotsatira zotsutsana ndi zotupa, imakhala ndi phindu pamachitidwe amtima. Lili ndi vitamini U wosowa - amachiza zilonda, kukokoloka kwa m'mimba ndi duodenum. Wolemera mu folic acid.
Karoti
Ili ndi 32 kcal ndi chinthu chofunikira - carotene. Amatsuka poizoni woyipa, amalepheretsa kuwonedwa. Muli mavitamini B, calcium, magnesium, phosphorous. Amakwaniritsa kufunika kwa maswiti chifukwa cha shuga. Ngati mukuchita masewera olimbitsa thupi mukufuna china chokoma, idyani kaloti (+ yabwino kwa maso).
Kolifulawa
Kolifulawa imakhala ndi zomanga thupi zambiri, zakudya zopanda mafuta, kudya kwa vitamini C tsiku lililonse, ndipo zonsezi ndi 30 kcal. Chifukwa cha zotsatira za choleretic, ndikofunikira pakumwa maantibayotiki. Muli mavitamini B, C, K, PP ndi U (amatenga nawo mbali pakupanga michere).
Mandimu
Bwino matumbo ntchito, kumawonjezera vivacity ndi kuthandiza chimfine chifukwa vitamini C, bactericidal ndi odana ndi kutupa kanthu. Ili ndi 16 kcal yokha. Imachotsa khungu loyabwa ndikulimbikitsa kuchepa thupi pochepetsa njala. Zimapangitsa dongosolo lamanjenje kukhala ndi chidwi pang'ono.
Layimu
Ili ndi 16 kcal. Limbikitsani ndi mavitamini C, B, A, potaziyamu, chitsulo, phosphorous, calcium. Chifukwa cha zinthu ziwiri zomaliza, zimathandiza kutuluka magazi m'kamwa ndikupewa kuwola kwa mano. Pectin amachotsa zinthu zovulaza m'thupi. Imakhala ndi bata, imasintha bwino.
Sipinachi
Chinanazi
Katundu wokongola, wokoma amakhala ndi kcal 49 zokha. Lili ndi bromelain - imalimbikitsa kuwonongeka kwa mapuloteni azinyama, motero ndikofunikira kuwonjezera chinanazi paphwando la nyama. Vitamini C, wokhala ndi chinanazi, chimakwirira ¾ zofunikira tsiku ndi tsiku kwa ascorbic acid. Chifukwa cha manganese ndi calcium, zimathandiza kulimbitsa ndi kubwezeretsa minofu ya mafupa.
Selari
100 g wa udzu winawake uli ndi kcal 12, sodium yambiri, potaziyamu, vitamini A, fiber. Amachepetsa kuthamanga kwa magazi pothandiza kumasula minofu m'makoma a mtsempha wamagazi ndikusintha magazi. Ali ndi katundu wa bactericidal, amalepheretsa kuwonongeka m'matumbo, kumapangitsa kuti pakhale peristalsis.
Chilli
Zakudya zokometsera zabwino ndizothandiza kuti muchepetse kunenepa (ngati mulibe vuto m'mimba). Amadyedwa pang'ono chifukwa cha kukoma kwake. Tsabola amakhala ndi ma calories 40 ndi capsaicin, chinthu chowotcha mafuta. Zimalimbikitsanso kupanga ma endorphin, kumathandiza kuthana ndi kuchepa kwamaganizidwe.
Amachepetsa chiopsezo chakupha. Mukaphika kapena kudya chakudya ndi tsabola wofiira, musakhudze nkhope yanu ndi manja anu - pali chiopsezo chachikulu chowotcha zotsekemera (makamaka muyenera kusamalira mamina am'maso).
Mkhaka
15 kcal ndi 95% amadzi okha amakulitsa kumverera kwodzaza, ndichifukwa chake saladi wa nkhaka ndiwotchuka kwambiri mchilimwe kuphatikiza chakudya chachikulu. Amathandizira kuti asasamutse, amalemeretsa thupi ndi mavitamini K ndi C. Amakhala ndi silicon, yomwe imagwiritsidwa ntchito popanga minofu yolumikizana mu mitsempha ndi minofu.
Kiraniberi
Mabulosiwa ali ndi kcal 26 zokha. Ili ndi anti-carious, kuyeretsa, kulimbikitsa. Zimasonyezedwa ndi cystitis, zimachedwetsa kukula kwa atherosclerosis. Amachepetsa kunenepa ndi magazi m'magazi. Chifukwa cha mankhwala opha tizilombo komanso ma virus, ma cranberries amagwiritsidwa ntchito popewa chimfine.
Chipatso champhesa
Zipatso zamphesa zili ndi 29 kcal, fiber, mafuta ofunikira, phytoncides, vitamini C. Amachepetsa chiopsezo cha zolembera za cholesterol m'makoma amitsempha yamagazi, kumawonjezera acidity m'mimba. Zimakweza mphamvu ndi malingaliro.
Zukini
Muli 16 kcal, wolemera mavitamini A, C, B ndi carotene, osavuta kukumba. Chakudya chodziwika bwino, choyenera anthu omwe ali ndi gastritis kapena zilonda zam'mimba. Amapereka thupi potaziyamu, phosphorous, calcium.
Mapeto
Kutaya thupi kokha pa zakudya zokhala ndi zopatsa mphamvu sikungathandize. Ngati amamwa kwambiri, ndizotheka kudzimbidwa. Zili bwino kuwonjezera pa zakudya zolemera (nyama, nsomba) kapena masiku osala kudya. Amakhala ndi mavitamini ambiri ndi zakudya zina, zomwe zimawonjezera kupepuka ndi maubwino pazakudya za tsiku ndi tsiku.
