Kune zvakawanda zvekudya zvisina mafuta, kazhinji muriwo nemichero. Yakaderera koriori chikafu icho inogona kukubatsira kucheka macalorie kubva pane chako chikafu uye kutanga kudzikira uremu.
Nekudaro, kana zvasvika pakurasikirwa nehuremu, zvakakosha kuti usakanganwe kupa muviri zvese zvinovaka muviri zvaunoda kuti uite mabasa acho nemazvo. Sezvinei, zvakaderera macalorie zvekudya zvinofanirwa kuve zvinovaka muviri panguva imwe chete. Uye chikamu chakanaka chezvikafu zvinotevera chinosangana nezvinodiwa izvi zviviri:
Muriwo nemiriwo
Vazhinji vanobatanidza zvisina-mafuta zvekudya nemiriwo, uye ndizvo chaizvo. Iri rakakosha chikafu cheboka rinopa zvisingaverengeke zvakaderera-macalorie chikafu. Uye zvakare, kudya miriwo yakakwana kwakakosha kuti uwane runyorwa rurefu rwezvinovaka muviri izvo zvinoda muviri. Nenzira iyi, kuzadza ngoro yekutenga nemiriwo izano rakakura zvese kuti usatore uremu uye ugare uine hutano.
Mvura yakakwira
Zvikafu zvakawanda zvisina mafuta zvinokwereta mukana uyu kune yavo yemvura yepamusoro. Iyi ndiyo mamiriro eimwe yeakakurumbira ezasi-koriori chikafu: celery. 100 gramu yechikafu ichi zvinoreva macalorie gumi nemana. Kana iwe ukabvisa izvo izvo zvakakosha mukugadzirisa kwayo muviri, chimiro chinogara padhuze zvakanyanya neziro.
Chimwe chikafu chine huwandu hwemvura yakawanda uye mashoma macalorie (16 pa100 magiramu echikafu) cucumber. Cucumber chinhu chakanakisa chemasaladhi ako, kuve kusagadzikana kwekufunga nezve chokwadi chekuti vanhu vazhinji vanoona zvakaoma kuigaya.
Girinhi kiyi kiyi
100 gramu yeasparagus ine makirori makumi maviri chete. Zvinogona kubikwa nenzira dzakasiyana siyana - unogona kusosa, kubika, kana kuvapisa kuti vawane chikafu chakareruka uye chinovaka muviri. Asparagus omelette ndeimwe pfungwa huru.
Ingredient inoshandiswa zvakanyanya mumasadhi uye piza, arugula chikafu chinofanirwa kukosheswa kuitira kuti urege kuwedzera huremu. Ikoriori inotora yemuriwo wakasvibira wemuriwo ndeye 25 pa100 magiramu echikafu.
Kana iwe waita yako pfungwa yekudya yakawanda-inoshamwaridzika chikafu, Brussels inomera ndeimwe iwe yaunofanirwa kufunga nezvayo. 100 magiramu emuriwo uyu akapfuma vhitamini C dzinopa chete makumi mana nemazana macalorie. Asi kunyange yakaderera macalorie ndiyo kabichi neholiflower, ine yavo 43 macalorie mu25 gramu.
Broccoli hapana mubvunzo mumwe wemuriwo uyo unofanirwa kumira kana zvasvika kune zvisina-mafuta zvekudya. 100 gramu e broccoli inopa makumi matatu emakori. Makarori ayo mashoma, akawedzerwa kune mupiro waro wepamusoro wezvekudya, gadzira uyu muriwo chikafu chisingakwanise kushomeka mune chero huremu hwekudya uremu, pamwe nechero chikafu chine hutano zvakajairika.
Mimwe miriwo isiri kukora
Yakakurudzirwa kuchengetedza hutano hwemaziso, karoti anozivikanwawo neakaderera awo macalorie kudya. 100 gramu yemuriwo uyu anomiririra 37 makoriori chete emuviri wako. Aya anotevera magidhi uye miriwo anomirawo kune yavo yakaderera koriori kudya:
- Chard
- Artichoke
- Iceberg lettuce
- Romaine lettuce
- Kale
- Onion
- Turnip
- Zucchini
- Pizi dzakasvibirira
- Ajo
- Watercress
- Pepper
- Radishi
- tomaatti
- Sipinachi
Pakupedzisira, mishonga uye zvinonhuwira (parsley, mint, basil, oregano, kumini, curry ...) vane hunyanzvi hwekuvandudza kunhuvira kwedhishi mukutsinhana mashoma mashoma macalorie papasipuni.
michero
Iyo apuro
Pane zvese zvekudya izvo zvisingaite kuti ukore, apuro ndeimwe yeanonyanya kufarirwa nekuda kwemutengo unodhura uye nyore paunenge uchidya. 100 magiramu eapuro anopa makumi mashanu macalorie. Asi muchokwadi, ivo vaizogara mune zvishoma, sezvo uchifanira kubvisa idzo dzinoshandiswa nemuviri mukuzeya kwadzo.
Izvo zvinofanirwa kucherechedzwa kuti, mukuwedzera pakuve wakaderera macalorie, apuro chikafu chine hutano zvikuru. Kuti uderedze huremu, hunhu hunogutsa hwaunowana nekutenda kune yayo yepamusoro faibha zvemukati zvinobatsira kwazvo.
Apple izano rakakura rekudyiwa, pamwe nekudya kwemasikati kana chikafu. Uye, kusiyana nezvimwe zvinonaka, inokuchengetedza iwe uzere kusvika kune unotevera kudya kwemashoma macalorie.
Citrus
Kana iwe uchida yakaderera-koriori michero, iwe unofanirwa zvakare kufunga nezve kusanganisira macitrus michero senge mazambiringa, mandimu, lime uye clementines. Iyi michero yemucitrus haingokubatsire chete kuti urege kuwedzera uremu, asi zvakare zvakare manyuko makuru evitamini C.
Mimwe michero isiri kukora
Kana iwe uchida michero, iwe uchafara kuziva izvozvo 100 gramu emastrawberry anopa zvinopfuura makumi matatu macalorie. Unogona kuzvidya wega kana kutora mukana wekushanduka-shanduka kwavo mune masaradhi, smoothies, zvakabikwa zvinhu uye masaradhi.
Kana zvasvika kune michero inopisa, zvakakosha kucherechedza yakaderera koriori zvemukati papaya (ingangoita makumi matatu pagiramu rega rega rechikafu).
100 magiramu evise rinomiririra makumi matatu chete macalorie. Uye zvakare, icho chinonaka uye chine hydrate chibereko, ndosaka chiri chimwe cheakanakisa sarudzo yezhizha.