Izitshalo Eziyi-10 Ezigcwalisa Kodwa Zingadlaleli Kaloli

Uma kuziwa ekufinyeleleni isisindo esinempilo, ukukhetha ukudla okufanele kungashintsha konke. Izitshalo ngokuvamile zikhuluma njengesisekelo sokudla okunempilo, kodwa ezinye izinhlobo zitholakala zisebenza kahle kakhulu ekugcwaliseni ngaphandle kokwengeza inani elikhulu lamakhalori. Nansi emhlabeni wonke izitshalo eziyi-10 ezingakusiza ukuthi uzizwe ugcwele futhi ujabule ngenkathi ugcina ibhalansi yokwakheka kwezimali.

1. Ikhukhamba Ikhukhamba iba ne-95% yamanzi, okwenza kube phakathi kokudla okune-hydrating kakhulu ongakudla. Nge-16 kalori kuphela ku-cup, zicwaliswa ngaphandle kokukuthwala phansi. Zingangezwa ezifweni noma zizenze zibe izithako zokudla ezimnandi nge-hummus.

2. I-Lettuce Izinhlobo ezahlukene ze-lettuce, njengalezi ezinjenge-romaine noma i-iceberg, zinekalori eziphansi - cishe phakathi kuka-5 kuya ku-10 kalori ku-cup! Zenza isisekelo esikahle se-salad noma zingasetshenziswa njengokubuyiselwa kwezinkwa eziphezulu zamakhalori.

3. I-Celery Ineziphuzo eziningana namafiber, i-celery iqukethe kuphela ama-kalori angama-14 ku-stalk. Ukuthungwa kuyo kuhle kube yindlela yokudlela, kungaba ukudliwa yodwa noma ukukhokhelwa ngebhubesi noma i-crème cheese.

4. I-Zucchini I-Zucchini ingadliwa ngezindlela eziningi futhi iqukethe ama-kalori angama-19 kuphela ku-cup. Ungayihlanganisa ibe ngama-noodle, uwaphume phansi ukwenziwa, noma uyibilise njengama-chips. Ukuvuleka kwayo kuyenza ibe yengezelelo enhle kunoma iyiphi imoto yokudla.

5. I-Spinach Nge-7 kalori kuphela ku-cup, i-spinach eluhlaza iwukudla okunezithako eziningi ezingafakwa kalula ezimisebenzini, ezithakazelisayo, noma ezikukhephukela. Ukujuleka kwayo kwensimbi nezinye izikhuthazo ezibalulekile kwayo kwehlisa ukukhetha okuhle kokugcwaliswa.

6. I-Cauliflower I-Cauliflower iqukethe ama-kalori angama-25 ku-cup futhi ingaphosa, iphalazwe, noma ibhake njengokuthuthukiswa okunempilo kwezithako zokudla. Ungayishintsha ibe yirice ye-cauliflower noma uyisebenzise njengezinto eziphezulu eziphekiwe, udala ukudla okuhle ngaphandle kokukhalipha okuthile.

7. I-Broccoli I-Broccoli inikeza ukujula okukhona nge-55 kalori kuphela ku-cup. Iqukethe ama-vitamini namafiber, okwenza kube lula ukuba ubambelele. Yengeza kumadibhulezi, yephule, noma uyiphonsa kubaswiri ukuze uthole izithako ezithakazelisayo.

8. Ama-Bell Peppers Noma ukhetha obomvu, oluhlaza, ophuzi, noma omangele, ama-bell peppers awakhazimula ngemibala kodwa futhi aphansi kuma-kalori - ama-24 kalori ku-cup. Aphakeme ku-vitamin C futhi engeza ukuqhamuka okumnandi ezikhungweni, ku-salsas, nasemadibhulezi.

9. Ama-Radishes Ama-radishes angase angaqhamukeli emqondweni, kodwa anikela ama-kalori angama-18 kuphela ku-cup futhi anombono omncane ongathuthukisa izitsha eziningi. Zama ku-salads, phezulu kwesinkwa, noma njengesigcwele esiluhlaza.

10. I-Asparagus I-Asparagus inama-kalori angama-27 kuphela ku-cup futhi igcwele amafayibha, ibonakaliswa njengokubuthakathaka kwendalo. Phaka noma uvuvule ukuze uthole isithako esijabula, noma uyiphose kumasweli ukuze uthole ukuqedwa nobuciko.

I-Conclusion Ukufaka lezi zitshalo eziphansi kumakhalori ezemuva kumagaba akho kube akukhathazi nje kuphela ukufaka inani lamakhalori lakho; kubuye kusiza ukuqinisekisa ukuthi uthola izithako ezibalulekile. Ukubunjwa kokwandisa amanzi, amafayibha, kanye ne-densiti encane ye-kalori kuzenza kube kuhle ngendlela yokufaka imbobo yokunciphisa isisindo noma ugcina impilo enempilo.

Qala ukuhamba kwenu kweMpilo! Ufuna ukulawula okwengeziwe ukuhamba konyaka lwakho? Landa uhlelo lwethu ukuze uthumele izithombe zokudla kwakho. I-AI yethu izokusiza ukuhlaziya ama-kalori, ama-BJU (ama-protein, ama-fat, ama-carbohydrate), kuqinisekisa ukuthi uhlala ulandela izinjongo zakho zokudla.