Ndezvipi zvekudya zvinogona kudyiwa chero nguva uye chero mari?

Dzimwe nguva zvakaoma chaizvo kutsungirira kupanga zvokudya zvakanaka, kunyanya kana unamatire munhu wakaoma kudya. Ngatitaurei kuva vakatendeseka! On zvokudya unonzwa nzara dzose nguva uye akazarura musuo mufiriji, kazhinji havagoni muedzo kutora chinhu inonaka. Sezvineiwo, kwete zvokudya zvose kunotungamirira kufuta, nokuti rine zvishoma kuti macalorie. Nhasi isu achakuudza zvaunofanira zvokudya zvinogona kudyiwa pasina chinotitadzisa.

celery

Iye anenge 95% mvura, uye, uyezve, rine 30% rugwaro chinodiwa vhitamini K. Zvakanaka kudya celery matsva nokuti anorasikirwa zvakawanda zvinobatsira zvivako mukati memazuva mashanu okuchengetera.

arugula

Two mikombe arugula zvine macalorie chete 10, saka rinogona kukubatsira kuva leaner, uye panguva imwe chete haringakubayi utano. Unogona nokubatanidza arugula pamwe chizi namafuta.

zai nevachena

Unogona kudya zai nevachena akawanda, uyezve, ivo zvinobatsira vaya vanotevera vaitofanira kudya. Sanganisa navo aine madomasi shoma uye imi makakohwa utano uye anobatsira omelet. Zvisinei, kana iwe hanya nhamba, zviri nani kuti varege furaya mune ruomba.

saradhi

It anezvakawanda mavhitamini A uye C, folic acid nedare. Panguva iyoyo vari Salad koda hapana macalorie, saka kuparadzwa kwayo, kunyange yakawanda haakonzeri kufuta.

wemagaka

Cucumbers ane zvinenge zvakafanana mvura, uye celery. Fresh crunchy wemagaka vane makomborero akawanda utano. svuura wavo rine anenge ose anobatsira zvinhu, zvakadai Beta-carotene, izvo zvinokosha chaizvo kuti ziso utano. Saka zviri nani kwete kuchenesa.

konifurawa

Zviri rakanakisisa tsime mavhitaminzi C uye K. Kuti arege kurasikirwa navo, konifurawa nani kudya mbishi.

madomasi

Dzine vakawanda lycopene, mavhitaminzi A, C uye B _2, folic acid, faibha, chromium uye potassium. Madomasi vane dzinenge hapana macalorie, asi unogona kupa zvakasiyana-siyana zvokudya zvinokosha kuti utano.

broccoli

Zvichida ichi ndicho chikafu kufarira vanhu vari kuedza kuderedza uremu. Kuwedzera mavhitaminzi A, C, E uye K, broccoli rine vanenge 20% rugwaro ndozvakajairwa pakati fibers.

couple

Imwe mukombe couple havazokwanisi kukanganisa mufananidzo wenyu. Izvi "movie tudyo" rinoumbwa achinyanya mhepo, saka unogona kunakidzwa kwako kudya pasina kutya kufuta.

matope

Kufanana nevamwe matope upi dzinodyiwa, rine zvakawanda ayodhini uye kushanda kuine macalorie. Asi izvi hazvirevi kuti nguva dzose unokwanisa kupa Sushi pamwe matope. Yeuka kuti mupunga haakonzeri nokukurumidza uremu.

shuga pizi

It kunoratidzwa chaizvo risinganyanyi macalorie: pizi vari zvikamu 35 kcal. Panguva iyo pane yakawanda nokusanzwira mapuroteni.

bhuratifuru

Bhuratifuru kunobatsira kudzikamisa ropa shuga yomuropa. Kufanana zvose Citrus zvibereko, dzine yakawanda vhitamini C, asi nokuda yakaderera mafuta bhuratifuru kungakubatsira kubvisa mamwe masendimita.

nwiwa

Nwiwa kunokubatsira kurasa kuchiva zvihwitsi, musaputsa zvokudya. Rine zvinopfuura hafu yakarumbidza zuva kwomugove mavhitaminzi A uye C.

mastrawberry

Chimwe chinokosha chigadzirwa kune wose anorasikirwa uremu. Strawberry potassium yakawanda uye nokusanzwira ane Anti-anogumbura zvainoita muviri.

Blackberry

The Blackberry yakawanda antioxidants uye vhitamini C, tisingatauri chokwadi kuti ane zvinoshamisa kuravira. michero izvi zvinogona kudyiwa kunyange kana uri kudhayeta kwenguva refu. Caloric chigadzirwa achiri yakaderera - 62 kcal pa 100 magiramu.

maranjisi

Uyu mubvunzo mumwe muchero kupfuura richinaka yaizivikanwa yakakwirira zviri vhitamini C. Nenzira, chena fuma pasi orenji orenji svuura rine zvakawanda faibha, iyo inobatsira yakaderera ropa remafuta akawandisa mumatunhu.

bilberry

The Blueberry zvakawanda antioxidants pane dzimwe michero. Saka, mukombe blueberries kunogona kukubatsira nepakati zvaunodya. Uyezve, zviri risinganyanyi macalorie, saka iwe haufaniri kunetseka pamusoro mukana kufuta.