Ivegetable eziyishumi ezikugcwalisa ngaphandle kwamakhalori amaningi

Uma kuza ekulahlekeni kwesisindo, enye yezinselelo ezinkulu ukuthola ukudla okugcwalisa ngaphandle kokwengeza amakhalori amaningi. Izinhlobonhlobo zezitshalo zibalulekile kulokhu. Zinika amafibre, amavithamini, namaminerali kuyilapho ziba namakhalori aphansi. Kulokhu, sizobheka ama-vegetable ayi-10 aphezulu angakusiza uzizwe ugcwalisekile ngaphandle kokudlula emakhilomithini.

1. Izinhlamvu Eziluhlaza Izinhlamvu eziluhlaza ezifana ne-spinach, i-kale, ne-Swiss chard zigcwele izakhiwo ezinhle kuyilapho ziba namakhalori aphansi kakhulu. Iphunga le-spinach elimpunga, ngokwesibonelo, liqukethe kuphela amakhalori ayi-7. Lezi zitshalo ziphakeme kuma-fibre nasekuthwini, okusize ukuba ugcwaliseke. Cabanga ukufaka lezi zinto kumasaladi, ama-smoothies, noma kuma-sauté ukuze uthole ukuphucula okunempilo.

2. AmaCucumber AmaCucumber aqukethe cishe u-95% wamanzi, okwenza abe namakhalori aphansi kakhulu. I-cucumber yonke inamakhalori angaba ngu-45. Faka ama-cucumber akhukhulwe ngesinaphi, noma uwafake kumasaladi ukuze uthole ukunambitheka okujabulisayo. Umthamo wamanzi ophakeme uwusizo ekuqedeni umjovo wakho, okwenza uzizwe ugcwalisekile isikhathi eside.

3. I-Zucchini I-Zucchini iyinhlobonhlobo ethokozisayo ye-vegetable enamakhalori aphansi, inamakhalori angaba ngu-33 nge-size ejwayelekile. Le veggie esebenziseka kakhulu ingasuswa ibe yizikhumbuzo, igrila, noma ifakwe kuma-stir-fries. Umthamo wayo ophakeme wefibre unganciphisa ukuhamba kwezitshalo emathunjini futhi akugcina uzizwa ugcwalisekile.

4. I-Broccoli I-Broccoli igcwele amafibre futhi inamakhalori aphansi kakhulu, inamakhalori angaba ngu-55 ngephunga uma iphekwe. Ibuye ibe ngumthombo omuhle wamavithamini C namavithamini amaningi. Ukwengeza i-broccoli emihlalweni yakho akugcwalisi kuphela kodwa futhi kukhulisa impilo yakho yokudla. Zama ukuyiphosa ukwenza kancane futhi ungeze ulamula ukuze uthole ukunambitheka.

5. I-Cauliflower I-Cauliflower ithole udumo njengokuthanda okuphansi kwamakhalori kwezithako nezitshalo. I-cup ye-cauliflower ye-sraw iqukethe kuphela amakhalori ayi-25. Ikhono layo lokukhumbuza irayisi noma ama-mashed potatoes lenza ibe yinto efanelekile yokugcwalisa emishinini yakho. Ungayiphosa futhi ukuze uthole isidlo esijabulisayo.

6. AmaBell Peppers AmaBell Peppers ayabukeka futhi angathokozisa noma imaphi amakhono. Avela ezimibalabala ezahlukene futhi aqukethe amakhalori ayi-24 ngekhasi. Aphefumlelwe ngamavithamini A no-C, ama-bell peppers afanelekile ukusnacka, ukugcwalisa, noma ukufakwa kuma-stir-fries. Ukuqhuma kwabo neswiti kunganelisa izifiso zakho ngaphandle kwamakhalori.

7. AmaCarrots AmaCarrots, azwiwa ngama-beta-carotene awakhangayo, anama-cup angu-41 uma eshisiwe. Angathokoziswa ahlanzeke, aphoseke, noma abhlengise ekudleni. AmaCarrots nawo ayafanelekela ukuphumelela kokufuna amaswidi ngokwemvelo, ngenxa yamazwi awo emvelo.

8. AmaMushrooms AmaMushrooms anamakhalori aphansi kepha agcwele ukunambitheka nezakhiwo. Ekhona kunjalo, futhi akhiwe namakhalori angu-15 ngekhasi. Ukunambitheka kwabo kwe-umami kungathuthukisa ukudla okukhulu. Sebenzisa ama-mushrooms kuzo zonke izinto ezivela kuma-stir-fries kuye kumasoup, ukwenza ukudla kwakho kube namandla ngaphandle kwamakhalori anengekayo.

9. AmaRadishes AmaRadishes yizitshalo eziqhakazile nezishisayo ezihlanganisa kuphela amakhalori ayi-18 ngekhasi. Angakwazi ukwengeza ukunambitheka okweqile kumasaladi noma ajwayeliswa ukubhajwa ukuze ashintshe ukunambitheka kwawo. Umthamo wamanzi ophakeme no-fibre kwawona kusiza ukuthi uhlale ugcwalisekile.

10. I-Asparagus I-Asparagus iphakama nempilo, ibeka amakhalori ayi-27 ngekhasi. Iyimithombo emihle yamavithamini K no-E futhi ingasibhalwa, iphonsa, noma ifakwe kumasaladi. Le vegetable iphinde iphume izinsini ngeendlela eziphansi, iqinisa izivimbela zamathumbu ngesikhathi sokubheja.

Isiphetho Ukuhlanganisa lezi zintwini zamakhalori aphansi kwizidlo zakho kungakusiza ukuba uhlale ugcwalisekile futhi ujabule ngenkathi uhamba phambili ezindleleni zokunciphisa isisindo. Hlanganisa lezo neziqhamuka ezimiswe kahle nezithako eziphilile ukuze uthole izidlo eziphakeme. Khumbula, umqondo wokuzizwa ugcwalisekile awulona nje amakhilomithini kodwa futhi nezakhiwo lezi zitshalo zinikela.