1.Abricoses
Ukubunjwa kwama-apricot kubandakanya i-beta-carotene, engavumeli i-radicals ekhululekile ukutshabalalisa isakhiwo sangaphakathi somzimba, kwaye le nto ibaluleke kakhulu emehlweni. Emzimbeni, i-beta-carotene iguqulwa ibe yi-vitamin A, ene-data ekhusela kumagciwane athile, ingakumbi umdlavuza wesikhumba. Esinye isiqhamo sinama-calorie ayi-17, i-1 g ye-carbohydrates kunye namanqatha.
Iseluleko: Zama ukuthenga ii-apricot eziqinileyo kunye ne-elastic. Kwinkqubo yokunciphisa, balahlekelwa izondlo zabo. Ewe, iziqhamo ezilahlekileyo ziyakwazi ukulimaza umzimba kuphela. Kuphephe ukusebenzisa kwabo.
2. I-avovoc
I-oleic acid kunye namafutha angatshatywanga, ayingxenye ye-avocado, inokunciphisa kakhulu i-cholesterol kwaye ikhulise inani leepoprotein ephezulu. I-avovoc iqulethe i-fiber enkulu. Yimveliso efanelekileyo yokutya. Isiqhamo sesisiseko siqulethe i-calorie ezingama-80, i-8 grams yeenqatha, i-3 grams ye-carbohydrates.
3. Raspberry
Ukongezelela, ukuba le berry ibaluleke kakhulu, iyakunceda. I-Raspberry icebile kwezinye iicidi, ezi (ngokwemfuneko yedatha ebonakalisiwe) inceda ukuyeka ukukhula kweeseli zomhlaza. I-Raspberries iqukethe i-fibre kunye ne-vitamin C eninzi, eyanceda ukunciphisa i-cholesterol kunye nokunciphisa amathuba okugula kwesifo senhliziyo. Iglasi elinye lama raspberries linama-calorie angama-60, i-1 g yeenqatha, i-8 grams ye-carbohydrates.
4. Mango
Kucatshangelwe ngokufanelekileyo umveliso onomdla kunomsoco wesintu. Esi siqhamo sichaphazelekayo kuba sinikeza umthamo wemihla yazo yonke into ebaluleke kakhulu emzimbeni. Isiqhamo esisezantsi siqukethe ama-gramu angama-57 we-vitamin C, elinganayo nomthamo wansuku zonke kumntu omdala. Iqulethe i-antioxidant ekhusela i-arthritis, ikhuthaza ukuphulukiswa kwesilonda kwaye iqinisa isimiso somzimba. I-Mango iqukethe i-IU ye-vitamin A. engaphezulu kwama-800. Isiqhamo esisisiseko sineekhiloji ezili-135, i-1 g yeenqatha, i-4 g ye-carbohydrates.
5. Melon
Iqukethe ubuninzi be-vitamin C kunye ne-beta-carotene-ezimbini ze-antioxidants ezinamandla kakhulu ezikhusela iiseli ukusuka kwimisebenzi yokwanda yama-radicals. Ingxenye ye-melon iqukethe i-853 mg ye-potassium, eyanceda ukunciphisa uxinzelelo lwegazi kwaye iqinisekise ukusebenza kwenhliziyo entle. Oku kuye kwabonakaliswa klinikhi - iinqununu ze-melon ziya kubandakanywa nokubunjwa kwezilwanyana kwiintliziyo. Ingxenye ye-melon iqukethe iikhalori eziyi-97, i-1 g yeoli, i-2 g ye-carbohydrate.
6. Utamatisi
Utamatisi zizityebi kwi-lycopene - le enye ye-carotenoids enamandla, eyenziwa njenge-antioxidant. Utamatisi unciphisa ingozi yezifo zesisu, isisu kwaye, ngokwemiqathango ethile, ukunciphisa umdlavuza we-colon ngo-50%. Kwinye itamatato iqulethe iikholori ezingama-26 kunye ne-1 gram ye-carbohydrate. Utamatisi azinalo ioli. Yintoni ebalulekileyo ekudleni komntu.
Icebo: Yongeza ioli yeoli e-saladi kunye neetatayi. I-Lycopene ingcono ixutywe kunye neoli ehlaza.
7. IRainins
Ingumthombo ophezulu kakhulu wesinyithi, unceda ukudlulisa i-oksijeni kwiimfucu. Ngomdlavuza, iinqabileyo zisiwe kwiibhedlele. Ingxenye yesitya seerinki iqulethi ezingama-218, i-3 gram ye-carbohydrates kunye namanqatha.
Iphulo: Yongeza iivilisi kwi-oatmeal - esi sisidlo sasekuseni esiphelele sonke intsapho. Le mveliso efanelekileyo kakhulu iya kukunika amandla kunye nempilo yonke imini.
8. Rice
Ilayisi inotye kwi potassium kunye ne-carbohydrate. Iqulethe i-vitamin B6, ejongene nokuveliswa kwehomoni enokuthiwa yi-serotonin. Kwakhona, irayisi inceda ukunciphisa izinga le-cholesterol egazini. Ilayisi iqulethe i-37-48 khalori, igramu ezimbini ze-carbohydrate kwaye ayinayo nayiphi na inqatha. Lo mveliso uncedo kakhulu kunondlo yabantu.
9. Lemon
Iqukethe umthamo omkhulu wevithamini C - enye yezinto ezinokusetyenziswa kwe-antioxidants. I-lemon inamatholeji ambalwa kakhulu, ayinayo i-fat and carbohydrates.
Iphulo: Yongeza ijusi yelisi esikhundleni seviniga kwi saladi. Ngaba ngaba ngabapheki behlabathi. Kuboniswa ukuba intlaba yeesitya iyanelisa ngakumbi ngelixa izibonelelo zeemveliso zigcinwa.
10. Banana
Enye ibhanana iqukethe i-467 g ye potassium, nto leyo eyimfuneko kwimpilo yezihlunu kunye nentliziyo. Esi siqhamo sinciphisa uxinzelelo lwegazi kwaye sisisiseko somfutho wendalo - i-fiber ekhusela kwizifo ze-cardiovascular disease. Ubhanana abuyithinteli imeko yendalo, ngoko ke luncedo ngakumbi kunyango lokutshiza. Iibhanana ziphantse zibangele i-allergies. Baya kunikwa nabantwana abaselula.
11. Anyanisi
Ucebile kwelinye lamandla amakhulu anamandla - kuertsitinom. Ngokwezifundo eziphindaphindiweyo, i-anyanisi inokunciphisa amathuba okuba nomhlaza. I-bulb enye ephakathi iquleji ezingama-60, i-3 gram ye-carbohydrates kwaye ayinayo nayiphi na inqatha.
Iphulo: Uncedo olukhethekileyo lucwecwe anyanisi. Ukugwema ukucaphuka kwamehlo xa usika - wongeza ioli yeoli ye-anyanisi. Ungayinqumla ngelayisi kunye neminye imifuno. Xa kucima, izakhiwo ezincedo ze-anyanisi zigcinwe.
12. Artichoke
Le mifuno iqukethe i-silymarin, i-antioxidant eyanciphisa umngcipheko womhlaza wesikhumba, kunye ne-cellulose, elawula izinga le-cholesterol egazini. Elinye i-artichoke (ubukhulu obuphakathi) liqukethe iekorikhi ezingama-60, i-gram e-7 ye-carbohydrates kunye namanqatha.
Icebiso: I-artichokes kufuneka iphekwe malunga nemizuzu engama-30-40. Ekupheleni kokupheka, ijusi ye-lemon ingcatshiswa ngokutsha.
13. Broccoli
I-Broccoli inotye kwi-indole-3-methanol kunye ne-sulforfane - ezi zinto zikhusela umdlavuza webele. Kwakhona kubunjwa balo i-vitamin C kunye ne-beta-carotene. Enye indebe ye-broccoli iqulethe ii-calorie ezingama-25, i-3 g yeprotheni kwaye ayinayo i-fat.
Iphulo: Yongeza ijusi ye-lemon esanda kutyinwa ukuze uzonambitha.
14. Isipinashi
I-Lutein, i-zeaxanthin kunye ne-carotenoids equle kuyo, ikhusele i-retina kwi-dystrophy, eyona nto ibangela ukukhubazeka kombono kunye nobudala. Iqela lesipinashi liqulethe iikholori ezi-7, i-1 g ye-carbohydrate kunye ne-0 g yeenqatha.
Icebo: Yongeza amaqabunga esipinashi kwisiphi na isidlo esinamafutha omnquma omncinci kunye negalikhi.
15. Iklabishi yePeking
Inomzimba - ibrasin, ekhusela umdlavuza webele, kunye ne-indole, eyanciphisa izinga le-estrogen emzimbeni womntu. Omnye uqulethe i-158 amagremu e-calcium, i-calorie e-20, i-3 gram ye-carbohydrates kunye ne-0 gram yeenqatha.
Iphupheni: Yinqumle iimpawu ezimhlophe ezimnandi, faka ioli yeoli kunye negalikhi uze usebenze njengomtya wesitya ukuya kwenyama.
16. Imbewu ehluthiweyo
Ziqukethe ubuninzi be vithamini C kunye ne-beta-carotene - ezimbini iivithamini ezithandwa kakhulu kunye nama-antioxidants. Omnye uqulethe iikhalori ezingama-80, i-6 gram ye-carbohydrate kunye ne-1 gram yeenqatha.
Iphulo: Musa ukulahla imbewu - susa umnqweno, uze ubhaka uze uphekwe. Phula i-sinamoni phezulu.
17. Garlic
Sulfure yinxalenye yale mveliso kwaye inika ithile ekhethekileyo. I-Garlic enye yezona zixhobo ezibalulekileyo kunokutya komntu, kunciphisa i-cholesterol eyingozi egazini, iyanciphisa uxinzelelo lwegazi kwaye inokunceda ukunciphisa umngcipheko wokuba nomdlavuza wekolon nesisu. Iillic iqulethe iikhalori ezingama-4, i-0 grams yeenqatha, i-0 g ye-carbohydrates.
18. Intsholongwane yegciwane
Ipunipoon ye-1 yale mveliso iqulethe i-7% yemali efunekayo yansuku zonke ye-magnesium, evimbela imisipha ye-muscle kunye neentsholongwane zomzimba ezinxulumene. Ingqolowa inomthombo ocebileyo we-vithamine E. Enye ifuniji yegciwane yengqolowa iqulethe iikhalori ezingama-27, i-1 g ye-carbohydrates kunye ne-0 g yamanqatha.
Iphulo: Yongeza inkozo yengqolowa kwi yogurt neziqhamo. Ngoko ukwandisa ukusetyenziswa kwazo ngamanye amaxesha.
19. Iilenti
Iqukethe iiflavones, ezinciphisa umngcipheko womhlaza, kunye ne-cellulose, egalela kwimpilo yentliziyo. Elinye lincinci lentsholongwane linama-khalori angama-115, i-8 g yeprotheni, i-0 g yeenqatha. Inzuzo yentsholongwane ngaphezu kweminye imveliso kukuba i-isoflavones ihlala emva kokunyanga kobushushu.
Iphulo: I-Lentil iyakulungele ngokukhethekileyo kuwe, ukuba injongo yokutya i-protein enrichment.
20. IWalnuts
Izifundo zibonisa ukuba i-walnuts iqulethe kuphela amafutha angenayo i-insaturated kwaye inganciphisa ingozi yesifo senhliziyo ngama-20%. I-one piece of walnuts iqulethe ii-calories ezili-166, i-17 g yeoli, i-2 g ye-fiber.
Iphupheni: Thatha isikhwama esinye seentonga esikhwameni okanye esikhwameni sakho ukugcina iprotheni emva komsebenzi okanye ukwanelisa ukulamba kwakho ngaphambi kokutya.
21. Ubhontshisi
Ngenye inamba yeembotyi iqulethe i-25% yeprotheni yemihla ngemihla, kunye neyimfuneko ebomini i-folic acid, eyanciphisa umngcipheko wesifo senhliziyo kunye nokungabikho komntwana. Iibhontshisi ezimbalwa ziqukethe iikhalori ezili-103, i-1 g yeoli, 6 g ye-fiber.
22. Rice
Abantu abaninzi banqanda ukusebenzisa i-carbohydrate, becinga ukuba ukusetyenziswa kwabo kuya kubangela ukugqithisa. Ii-carbohydrates zibalulekile ukugcina izinga lamandla. Kwilayisi kunye nezonka ezimnyama ziqulethe ii-fibers ezininzi ezinceda i-cholesterol ephantsi kunye nomngcipheko wesifo senhliziyo, umhlaza wekolon kunye namathumbu, kunceda ukuphepha i-gallstones, isifo sikashukela kunye nokukhuluphala. Iimpawu zezilwanyana ziyimfuneko ngokukodwa ekusebenzeni kwamathumbu. Emva koko, ngaphezu kweminyaka iyenze "ivila."
23. Ndingumkhukhu
Ingumthombo ophezulu kakhulu weprotheni kunye ne-lutein, ehambelana ngqo nokujonga kakuhle. Amaqanda abathintela ukubunjwa kwe-thrombi, ngaloo ndlela ukunciphisa umngcipheko wesifo kunye nesifo senhliziyo. Uphononongo olutsha lubonisa ukuba ukusetyenziswa kwamaqanda ama-6 ngeveki kunciphisa umngcipheko wesifo somhlaza wesibeleko ngo-44%.
Namhlanje, izondlo zithi ama-1-2 amaqanda ngosuku akhuliseli izinga le-cholesterol, ekubeni umzimba ngokwawo uwenza ukuba ube ngamafutha apheleleyo. Awunyuli umgangatho wakho we-cholesterol ngokutya ngisho namaqanda angama-12, nangona kungenangqiqo ukusebenzisa iholo elikhulu lemveliso ngexesha.
24. Inkukhu
Inkukhu inyama ingabonwa njengeyona nto iluncedo kwisondlo somntu. Le yinyama "enempilo" kakhulu - inamafutha amaninzi (emva kokususa isikhumba). Inyama yenkukhu icebile kwiiprotheni kwaye inqanda ukulahleka kwamathambo. Ingumthombo we-selenium, okhusela umzimba kumdlavuza, uqukethe iivithamini zeqela B, ezandisa ukonga kwamandla kwaye zenze ukuba ingqondo isebenze ngokufanelekileyo.
25. Live yogurt
Iibhaktriya kwi-yogurt zikhusela izifo ezahlukahlukeneyo, kwaye i-calcium equlethwe kuyo iqinisa i-skeleton. I-yogurt enye iqukethe ii-calorie ezingama-155, i-4 grams yeenqatha, i-0 g ye-fiber.
26. Ubisi lweenkomo
I-Riboflavin (i-vitamin B1) equlethwe kuyo, kuyimfuneko kumbono omuhle, kwaye i-vitamin A inceda ukukhusela i-eczema kunye ne-allergies. Ukongezelela, ubisi lucebile kwi-calcium kunye ne-vithamini D. Enye iqukethe ii-calorie eziyi-86, i-0 g yeoli, i-0 g ye-fiber.
27. I-Shellfish
Zityebi kwi-vitamin B12 (exhasa imisebenzi yemisipha kunye namakhono engqondo), kunye nesinyithi, i-magnesium ne-potassium. I-150 g ye-shellfish iqukethe iikhiloji eziyi-126-146, i-2-4 gram yeenqatha kwaye ayinayo i-fiber.
28. Intlanzi
Intlanzi, ngokukodwa kwizilwandle ezibandayo (i-salmon, i-mackerel, ityhuna), iyona nto iphambili ye-omega-3 isaturated acid acids. Banciphisa ingozi yesifo senhliziyo. Iigramu ezingama-150 ziquka iikhalori ezingama-127, iigremu ezine zeoli, i-0 g ye-fiber.
29. Amakha
Ziyimvelaphi ebalulekileyo ye-vitamin B12 kunye ne-zinc. Ngama-150 amagremu enqamle iqukethe iikhalori ezingama-84, igramu e-1 yeoli, i-0 g ye-fiber.