Izinhlamvu Ezingcono Kakhulu Ezizokwenza Ufoshe.

1. I-Greens Elithambile

I-greens elithambile njenge spinach, kale, kanye ne Swiss chard yizinketho ezinhle kakhulu kulabo abafuna ukugcina i-calorie deficit. Lezi greens ziphansi kakhulu ngama-calorie kodwa zine-vitamins, amaminerali, kanye ne-fiber, okungasiza ukugcina uzizwa uqedile. Isibonelo, ikomishi elilodwa le spinach elibilisiwe liqukethe cishe ama-calorie angu-41 kanye nama-5 grams e-fiber. Cabanga ukufaka ama-green elithambile kuma-smoothies, emithini, noma ukuwapheka kancane ngogwava ukuze uthole isithako esinempilo.

2. I-Cauliflower

I-cauliflower ayigcini nje ngokuba multipurpose kodwa ijabulisa kakhulu ngokuphansi kwe-carb. Ikomishi elilodwa le-cauliflower elingaphekiwe linezilinganiso ezingu-25 zama-calorie kanye nama-2 grams e-fiber. Ungasebenzisa i-cauliflower ukwenza irayisi, uyiphephe ube isikh substitute se-potatoes, noma wenze ama-pizza crusts. Iphunga layo elidingekayo lenza kube lula ukuyifaka ezikhathini ezahlukene ngaphandle kokwengeza ama-calorie amaningi.

3. I-Zucchini

I-zucchini isidume kakhulu phakathi kwabantu abaqapha i-calorie yabo, ngenxa yokwanda kwe-calorie encane—cishe ama-calorie angu-33 nge-zucchini elaphakathi. Le mbewu iyinhle yokwenza i-zoodles (ama-noodle e-zucchini), okuyindlela enempilo, enama-calorie ambalwa yokuphuma kwangempela. Kancane spiralize i-zucchini yakho bese uyifika ngesoso oyithandayo ukuze uthole ukudla okunempilo.

4. Ama-Bell Peppers

Ama-bell peppers anemibala, ahlanzekile, futhi aphethe i-vitamin C, okuwenza abe muhle ekwehleni kwesisindo. I-bell pepper eyisilinganiso iqukethe ama-calorie angama-24 futhi iyinsiza enhle yokuphuza ngenxa yokuba buphuzi obuphezulu. Zingajabulelwa ngokuhlanza ezingxenyeni, zibhake ezikhaleni, noma zifakwe ngamaphrotheni angena phezulu neziwombe ukwenza ukudla okugcwele.

5. I-Broccoli

I-broccoli iyisithelo esisodwa esinamandla afanele indawo yakho. Ikomishi elilodwa le-broccoli elipholile, elithambile linezilinganiso ezingu-55 zama-calorie futhi linikeza inhlonipho enhle ye-protein, iqukethe ama-grams ayisithupha ngokuqonda. I-broccoli ingashiswa, iphume, noma ifakwe ezithelweni ukuze iphume ituzi enempilo.

6. I-Asparagus

I-asparagus ayigcini nje ngokulunga kodwa iyinani phakathi kwezithelo ezine-calorie ephansi—ngama-calorie angama-27 nge-komishi. I-high in fiber futhi inikeza ukuhluka kwamavithamini. Ukuze uthole ukudla okusheshayo, zama ukushefa i-asparagus nge-olive oil, usawoti, kanye ne-pepper.

Ukwenza Izinhlamvu Zibe Yisisekelo Eku-Diet Yakho

Ukuze udale kahle i-calorie deficit ngenkathi ujabulela lezi zihloko, cabanga ukubeka phambili izinsuku zokudla futhi uzifake ezindleleni zakho ozithanda. Ungakha izitsha, izitsha ezivuthayo, emithini, noma ama-smoothies nalezi greens.

Isiphetho

Ukufaka izitshalo ezinhle kakhulu zalesi sikhala kuzo zonke izidlo zakho kungathuthukisa kakhulu uhambo lwakho lokwehlisa isisindo. Ngeke kuphela ukuthi zikusize ukugcina uqedile futhi ujabule, kodwa futhi zihlinzeka ngezakhamzimba ezibalulekile ukuze zisekele impilo yonke. Ngokuhlela izidlo zakho nalezi zitshalo, ungagcina ukudla okutokisi olunambitheka noluphilayo ngaphandle kokwesaba ukuwaphula imikhawulo yakho ye-calorie.

Uqale Ukulawula I-Intake Yakho?

Zama uhlelo lwethu ukuze uthumele isithombe seziqukathi zakho bese uthola ukuhlaziywa kwemisebenzi ye-calorie kanye ne-macronutrients ngokushesha. Qala ukulandela ukudla kwakho kalula futhi uqinisekise ukuthi uhlala ngaphakathi kwe-calorie deficit yakho!