Pali mitundu yonse ya zakudya zamakono zochepa zomwe zimayendetsa pamasamba anu ogulitsira. Mukhoza kudziwa ndi maonekedwe owala omwe mophiphiritsira amafuula momwe mankhwalawa aliri otsika kwambiri, osatulutsa shuga, otsika mafuta, oyenera mfundo zambiri kapena chirichonse.
Koma chifukwa chakuti chinachake chiri chochepa mu zopatsa mphamvu ndipo chimati ndi chabwino kuwonetsetsa kulemera kwa thupi sizikutanthauza kuti chiri ndi chirichonse mkati mwake chomwe chiri chabwino kwa thupi lanu.
Eya, ndikudziwa kuti mukufuna kuwona kulemera kwanu ndikudya zakudya zomwe zimakhala zabwino. Koma musapereke zakudya zabwino pamene mukuzunguliza nsalu yanu. Zakudya 25 zonsezi ndi zowonjezera, zogwiritsira ntchito komanso zowonjezera kwambiri, kotero palibe chifukwa chokhazikitsa zakudya zambiri zopanda zakudya.
1 - Kale
Kale ndi yodabwitsa kwambiri. Ali ndi mavitamini ambiri komanso amchere, kuphatikizapo vitamini C ndi calcium. Ndicho chitsimikizo chabwino kwambiri cha mchere ndipo chili ndi mankhwala othandiza kwambiri. N'zosadabwitsa kuti kale pamakhala mndandanda uliwonse wa superfoods. Mafuta. Chikho chimodzi cha chopped yaiwisi chiri ndi makilogalamu 33. Zangwiro za saladi yaikulu kapena mbale yotsatira.
2 - Arugula
Arugula ndi masamba ena obiriwira omwe ali pamwamba pa vitamini ndi mineral iliyonse. Makapu awiri arugula ali ndi makilogalamu khumi okha, choncho amapanga maziko abwino a saladi wamkulu (okhala ndi zipatso, mtedza, ndi kuunika). Kapena arugula ikhoza kuwonongeka pang'ono pang'ono mu mafuta a azitona ndi adyo ndipo idakhala ngati mbale yotsatira.
3 - kaloti
Kaloti ndibwino kuti azidya zakudya zolimbitsa thupi chifukwa sakhala owawa ngati masamba ena, ndipo angatumikire ngati mbale kapena chowoneka ngati chophimba kapena chotupitsa. Kaloti ali ndi mavitamini A ndi C, komanso ali ndi mavitamini angapo a B, potassium ndi manganese. Chikho chimodzi cha kaloti zodulidwa chiri ndi pafupifupi 50 calories.
4 - Broccoli
Broccoli ndi membala wa banja la cruciferous la ndiwo zamasamba, zomwe zimakhala ndi zakudya zambiri komanso zowonjezereka. Broccoli imakhala ndi vitamini C, iron, vitamini A, calcium, magnesium, ndi potassium. Ndipamwamba kwambiri m'zigawo zamtundu komanso zotsika kwambiri. Chikho chimodzi cha broccoli chodulidwa zokwana 31 zokha.
5 - Chisilamu cha Swiss
Swiss chard ndi masamba ena obiriwira omwe amakhala ndi timadzi timene timakhala ndi zakudya zambiri komanso timadzi timene timakhala tochepa. Chikho chimodzi cha chophika chophika chophika chiri ndi makilogalamu 35 ochepa, koma ali ndi calcium, chitsulo, potaziyamu, mavitamini A, C, ndi K. Swiss chard sizimafuna khama lalikulu kuti likonzeke ndipo likhoza kuphikidwa kapena kupatsidwe pang'ono mafuta a maolivi ndi vinyo wosasa wa basamu.
6 - Kolifulawa
Kolifulawa ndi ofanana ndi broccoli ndi kale, ndipo ngakhale kuti alibe mdima wobiriwira wa other cruciferous veggies, akadakali ndi mavitamini, mchere komanso antioxidants. Chikho chimodzi cha kolifulawa chodulidwa chiri ndi makilogalamu 25 okha ndipo ndi angwiro ngati mbale yowonongeka kapena yogwiritsidwa ntchito yaiwisi.
7 - sipinachi
Sipinachi ikhoza kutumizidwa ngati mbale yathanzi, kapena ikhoza kugwiritsidwa ntchito monga saladi. Sipinachi imakhala ndi chitsulo kwambiri, calcium, ndi mavitamini angapo, ndipo chikho chimodzi cha masamba osapsa opaka ali ndi makilogalamu asanu ndi awiri okha komanso chikho cha sipinachi yophika ili ndi 41 okha.
8 - nyemba zobiriwira
Zikuwoneka ngati nyemba zobiriwira sizimakonda kwambiri, zomwe ndizoipa kwambiri chifukwa zimakhala ndi mavitamini A ndi C komanso zimakhala ndi mavitamini angapo, mavitamini a B, ndi ma fiber. Inde, iwo ali otsika kwambiri. Chikho chimodzi cha nyemba zobiriwira zongokhala zokwana 44 zokha.
9 - Zipatso za Brussels
Zipatso za Brussels zimawoneka ngati makapu abwino kwambiri. Zimakupindulitsani chifukwa mazira a Brussels ali ndi mavitamini ambiri komanso amchere ambiri, kuphatikizapo ali ndi zakudya zowonjezera. Chikho chimodzi cha zophika ku Brussels chili ndi makilogalamu 56 okha.
10 - Chikuku Chakudya
Nkhuku yowirira nkhuku popanda khungu ndizochokera puloteni, niacin, selenium ndi vitamini B-12. Gawo limodzi la magawo atatu la nyama ya nkhuku lili ndi makilogalamu pafupifupi 100 isanaphike. Sungani nkhuku yanu yotsika pothandizira ndi zina zowonjezera. Sungani kukula kwake mu malingaliro. Nkhumba imodzi ya nkhuku ya m'mawere imakhala kukula kwa kabwalo ka makadi.
11 - mphesa
Zipatso zamtengo wa zipatso zimakhala ndi zitsamba zabwino zedi zomwe zimadzaza ndi potaziyamu, ma vitamini C ndi A, komanso mapiritsi. Ndizomwe zimakhala zotsika kwambiri. Theka la mphesa liri ndi makilogalamu 52. Mphesa yamphesa imapatsa chakudya chokoma kapena ikhoza kudyedwa ngati chotupitsa.
12 - Cod
Cod imakhala ndi ubweya wofewa poyerekeza ndi nsomba zamchere za m'nyanja monga saumoni ndi tuna ndipo zimachepetsanso m'makilogalamu. Gawo la 3-ounce la cod yophika ili ndi pafupifupi 90 makilogalamu (omwe saphika osati yokazinga). Cod imakhalanso ndi vitamini B-12, niacin, selenium, ndi mapuloteni.
13 - Bowa
Pali mitundu yambiri ya bowa, ndipo onse amasiyana pang'ono ndi zakudya zawo. Ena, monga chanterelles, ali ndi vitamini D. Koma, kawirikawiri, bowa ndi gwero labwino kwambiri la mavitamini a B, mchere ndi ma fiber. Ndipo bowa ndi otsika kwambiri. Chikho chimodzi cha bowa woyera chofiira chili ndi makilogalamu 15 okha. Bowa akhoza kuwonjezeredwa ku saladi kapena kugwiritsidwa ntchito monga zosakaniza mu maphikidwe osiyanasiyana.
14 - Shrimp
Nkhanu ndi prawns zili ndi mapuloteni, selenium, niacin ndi vitamini B-12. Amakhalanso otsika kwambiri m'makilogalamu omwe ali ndi zitsamba zinayi zophika zomwe zimabwera mu makilogalamu pafupifupi 26. Zakudya zowonongeka zowonjezera zimatha kuwonjezeredwa ku saladi kapena zimakhala ngati zophika ndi msuzi.
15 - Tomato
Tomato ali ndi mavitamini A ndi C, mavitamini ambiri B ndi zina. Kuwonjezera apo, iwo ali otetezeka kwambiri muzakumwa komanso odyetsa kwambiri. Nyamayi imodzi ili ndi makilogalamu pafupifupi 35. Onjezerani magawo a phwetekere ku saladi ndi masangweji kapena maswiti ochepa pa tomato wambiri. Chinthu chinanso chosankha ngati kutumizira tomato zisanu za chitumbuwa chili ndi makilogalamu 20.
16 - Zukini
Zukini zingatumikire zobiriwira monga chophimba kapena chotukuka, kapena zikhoza kupatsidwe mafuta pang'ono pa mbale yazitali. Chikho chimodzi cha zukini chodulidwa chili ndi makilogalamu 20. Amakhalanso ndi mavitamini, minerals komanso fiber zambiri.
17 - Selari
Mulu wa nkhuni zatsopano zowonjezera udzu zimapangitsanso kuwonjezera pa mbale yaiwisi yaiwisi kapena ikhoza kukhala ndi tizilombo tating'onoting'ono komanso kudya ngati chakudya chokoma. Selari ndi gwero labwino kwambiri la fiber, calcium, potaziyamu ndi vitamini C komanso mafuta ochepa. Mbali imodzi yayitali ya udzu wa celery ili ndi makilogalamu khumi, ndipo chikho chimodzi cha akanadulidwa cha celery chili ndi makilogalamu 16 okha.
18 - Radishes
Radishes ali ndi utoto wa peppery komanso wosangalatsa kwambiri umene ungapangitse chidwi ku saladi, kapena ukhoza kutumikiridwa ndi cheggie dip or hummus. Radishes ndi gwero lalikulu la vitamini C ndi miyala yambiri, kuphatikizapo zinki ndi potaziyamu. Ndipo iwo ali openga-otsika mu makilogalamu. Buri radish ali ndi calorie imodzi.
19 - Strawberries
Ndani amafunikira mchere wotchedwa sugary pamene muli ndi mulu wokongola wa strawberries? Froberberries ali ndi vitamini C, mavitamini, ndi potaziyamu. Ndipo iwo ndi okonda kudya. Chikho chimodzi cha magawo a sitiroberi chili ndi makilogalamu 53. Atumikire iwo atatha kudya kapena kuwapaka iwo ku mbale ya yogate oatmeal kapena mafuta ochepa.
20 - Scallops
Scallops ndi angwiro kuti azidya zakudya zolimbitsa thupi. Iwo ali otsika kwambiri, ndipo ali ndi mapuloteni apamwamba, amchere ndi vitamini B-12. Ma scallops awiri akulu ali ndi makilogalamu 26 okha. Gwiritsani ntchito saulted scallops ndi mandimu pang'ono, yophika masamba kapena saladi wamkulu pa chakudya chochepa cha kalori.
21 - Blueberries
Blueberries ndi apamwamba kwambiri mu antioxidants, fiber ndi mavitamini, ndi mchere. Iwo amakhalanso otsika kwambiri mu makilogalamu. Chikho chimodzi cha blueberries chiri ndi makilogalamu 84. Gwiritsani ntchito mchere wobiriwira ngati mchere wochepa kapena kuwonjezerani ku mbewu kapena kuzigwiritsa ntchito mu smoothies.
22 - Clementines
Clementines ndi malalanje abwino kwambiri omwe amakhala ovuta komanso osangalatsa kwambiri. Iwo ali ndi vitamini C, potassium, ndi fiber kwambiri, kuphatikizapo mafuta ochepa (Clementine wamng'ono ali ndi makilogalamu 35). Amakhala okonzekera masabata a masana kapena kuwonjezera pa kadzutsa kathanzi.
23 - Watermeloni
Mavwende ndi ofunika kwambiri pa picikics ya chilimwe chifukwa chabwino, iwo ndi okoma ndi otsitsimula. Mavwende ndi chitsimikizo chabwino kwambiri cha mavitamini A ndi C, kuphatikizapo potaziyamu, ndi ma calories omwe ali ndi chikho chimodzi cha mipira ya mavwende yokhala ndi ma calories 46 okha. Tumikirani mavwende ngati chokoma chokoma masana masana kapena atadya chakudya chamadzulo.
Mawu ochokera
Kutsata zakudya zochepa kwambiri sizingakhale zokhumudwitsa kapena zowonongeka pamene muwonjezera zakudya izi zokoma ku zakudya zanu zathanzi.
> Chitsime:
> United States Dipatimenti ya Zaulimi Zogwiritsa Ntchito zaulimi. "National Nutrient Database ya Standard Reference Release 28."