Les calories hōʻike i ka ikehu e pono ai no ka hana pono a me ke ola o kou kino.
ʻOiai ʻaʻohe hōʻike paʻa loa e puhi ana nā meaʻai "negative calorie" i nā calorie ma mua o kā lākou hāʻawi ʻana, he ʻoiaʻiʻo hiki i kekahi mau meaʻai haʻahaʻa haʻahaʻa ke hāʻawi maoli i nā calorie liʻiliʻi ma mua o ka mea i manaʻo ʻia, no ka mea, hoʻohana ke kino i ka ikehu e hoʻoheheʻe iā lākou.
Inā ʻo kāu pahuhopu ka hōʻemi ʻana i ka nui o ka calorie, ʻo ka makemake ʻana i nā meaʻai haʻahaʻa-calorie, e like me kekahi mau huaʻai a me nā mea kanu, hiki ke hana maʻalahi.
Eia nā meaʻai he 38 me ka ʻaneʻane ʻaʻole nā calorie.
1. nā ʻāpala
He meaʻai nui nā ʻāpala a ʻo kekahi o nā huaʻai kaulana loa ma ʻAmelika Hui Pū ʻIa, e like me ka USDA Economic Research Service (1).
Hoʻokahi kīʻaha (125 grams) o nā ʻāpana ʻāpala he 57 kaloli a aneane ʻekolu kalama o ka fiber meaʻai (2).
No ka mea, pono e puhi kou kino i ka ikehu e hoʻoheheʻe i nā ʻāpala, ʻoi aku ka haʻahaʻa o ka nui o nā calorie i hāʻawi ʻia e kēia hua ma mua o ka mea i hōʻike ʻia.
2. arugula
ʻO ka Arugula he ʻeleʻele, lau ʻōmaʻomaʻo me kahi ʻono paʻakai.
Hoʻohana maʻamau ia i nā salakeke, waiwai i ka huaʻa K a loaʻa pū kekahi folate, calcium a me ka pālolo.
ʻO ka hapalua kīʻaha (10 grams) o ka arugula he ʻekolu calories wale nō (3).
3. asparagus
ʻO Asparagus kahi mea kanu pua i hele mai i nā ʻano ʻōmaʻomaʻo, keʻokeʻo a me ka poni.
He olakino nā ʻano asparagus a pau, akā loaʻa i ka asparagus poni nā pūhui i kapa ʻia he anthocyanins e hiki ke kōkua i ka pale ʻana i ka maʻi puʻuwai (4).
Hoʻokahi kīʻaha (134 grams) o ka asparagus he 27 calories wale nō a he waiwai nui i ka huaora K a me ka folate, e hāʻawi ana i 70% a me 17% o ka DV, kēlā me kēia (5).
5. Brokoli
ʻO Broccoli kekahi o nā meaʻai nui loa ma ka honua. He ʻāpana ia o ka ʻohana cruciferous a hiki ke kōkua i ke kaua ʻana i ka maʻi kanesa (8).
Hoʻokahi kīʻaha (91 grams) o ka broccoli he 31 calories wale nō a ʻoi aku ma mua o 100% o ka nui o ka huaora C e pono ai ka nui o nā kānaka i kēlā me kēia lā (9).
6. Hupa
Nui nā ʻano ʻano o ka broth, ʻo ia hoʻi ka moa, ka pipi, a me nā mea kanu. Hiki ke ʻai wale ʻia a hoʻohana ʻia ma ke ʻano he kumu no nā sopa a me nā ʻuala.
Ma muli o ke ʻano o ka broth, hoʻokahi kīʻaha - a i ʻole 240 ml - ma waena o 7 a me 12 calories (10, 11, 12).
7. Puka Brussels
ʻO ka ulu ʻana o Brussels he mau meaʻai momona loa. Ua like lākou me nā kāpeti liʻiliʻi a hiki ke ʻai ʻia a ʻai ʻia paha.
Hōʻike ka noiʻi ʻana i ka ʻai ʻana i nā ʻōpuʻu Brussels e pale aku i ka pōʻino DNA ma muli o ko lākou kiʻekiʻe o ka huaora C (13).
ʻO kēia mau hale mana meaʻai he 38 calories wale nō ma ke kīʻaha (88 grams) (14).
8. kāpīpī
He lau ʻōmaʻomaʻo a poni paha ke kāpeti. He mea maʻamau ia i nā salakeke a me nā salakeke. Ua kapa ʻia ʻo kāpeti fermented he sauerkraut.
He haʻahaʻa loa ia i loko o nā calorie a loaʻa iā ia he 22 calories wale nō ma ke kīʻaha (89 grams) (15).
9. Kāloti
ʻO kā kāloti nā mea kanu kaulana loa. He ʻulaʻula, melemele, poni a keʻokeʻo paha.
Hoʻopili ka hapa nui o ka poʻe i ka ʻike maka maikaʻi me ka ʻai ʻana i nā kāloti no ka mea he waiwai lākou i ka beta-carotene, hiki ke hoʻololi ʻia i ka huaʻa A. Pono ka loaʻa ʻana o ka huaora A no ka ʻike maikaʻi.
ʻO kahi kīʻaha hoʻokahi (128-gram) o kā kāloti he 53 calories wale nō a ʻoi aku ma mua o 400% o ka waiwai o kēlā me kēia lā no ka huaora A (16).
10. Puaʻala
ʻIke pinepine ʻia ka puaʻala ma ke ʻano he poʻo keʻokeʻo i loko o nā lau ʻōmaʻomaʻo. ʻO nā ʻano liʻiliʻi maʻamau he poni, ʻalani a melemele nā ʻōpuʻu.
I nā makahiki i hala iho nei, ua kaulana loa ka puaʻala ma ke ʻano he pani no nā huaʻai momona a i ʻole nā palapala.
Hoʻokahi kīʻaha (100 grams) o ka puaʻala he 25 calories a ʻelima wale nō kalama o ka waiʻaleʻa (17).
11. Kelelei
ʻO Celery kekahi o nā meaʻai maikaʻi loa a haʻahaʻa loa i ka calorie.
Loaʻa i kona mau ʻōmaʻomaʻo lōʻihi ka fiber insoluble ʻaʻole hiki ke ʻeli ʻia e kou kino, e kōkua ana i ka nele o nā calorie.
He kiʻekiʻe ka wai o ka Celery, e hoʻohaʻahaʻa maoli i nā calorie. He 18 wale nō nā calorie i loko o ke kīʻaha hoʻokahi (110 kalama) o ka celery ʻokiʻoki (18).
12. Chard
ʻO Swiss chard kahi lau ʻōmaʻomaʻo e hele mai ana i nā ʻano like ʻole. He waiwai nui ia i ka huaʻa K, he meaʻai e kōkua i ka hoʻopaʻa koko.
Hoʻokahi kīʻaha (36 grams) o ka chard he 7 calories wale nō a loaʻa iā 374% o ka waiwai o kēlā me kēia lā no ka huaora K (19).
13. Kelemenetini
Ua like ke ʻano o Clementine me nā ʻalani liʻiliʻi. Ma ʻAmelika Hui Pū ʻIa, he meaʻai maʻamau lākou a ua ʻike ʻia no kā lākou ʻike kiʻekiʻe o ka huaora C.
Hoʻokahi hua (74 grams) he 60% o ka waiwai o kēlā me kēia lā no ka huaora C a he 35 calories wale nō (20).
14. Kukama
ʻO nā kukama kahi mea kanu hōʻoluʻolu i loaʻa mau i nā salakeke. Hoʻohana ʻia lākou i ka wai ʻono a me nā huaʻai a me nā mea kanu.
No ka mea he wai ka nui o nā kukama, he haʻahaʻa loa lākou i nā calorie - ʻo ka hapalua kīʻaha (52 grams) he 8 (21).
15. Fennel
ʻO ka Fennel kahi mea kanu bulbous me kahi ʻono licorice liʻiliʻi. Hoʻohana ʻia nā hua fennel maloʻo e hoʻohui i kahi ʻono anise i nā kīʻaha.
Hiki ke ʻai ʻia ʻo Fennel i ka maka, kalua ʻia a i ʻole ʻia. Aia he 27 calories i hoʻokahi kīʻaha (87 grams) o ka fennel maka (22).
16. kālika
He ʻala ikaika ko Garlic a hoʻohana nui ʻia i ka kuke ʻana e hoʻohui i ka ʻono i nā kīʻaha.
Ua hoʻohana ʻia ke kālika no nā kenekulia i mea lapaʻau no nā maʻi like ʻole. Hōʻike ka noiʻi hiki ke hoʻohaʻahaʻa i ke koko a hakakā i nā maʻi a i ʻole ka maʻi kanesa (23).
Hoʻokahi clove o ke kāleka (3 grams) he 5 calories wale nō (24).
17. ʻAlaʻala
ʻO ka hua waina kekahi o nā hua citrus maikaʻi loa. Hiki iā lākou ke leʻaleʻa wale a i ʻole me ka yogurt, salakeke a iʻa paha.
Hiki i kekahi mau pūhui i loaʻa i ka hua waina ke hoʻemi i ka pae cholesterol a hoʻonui i ka metabolism (25).
Aia he 52 calories i ka hapalua o ka hua waina (123 grams) (26).
18. Iceberg letus
Ua ʻike ʻia ka lettuce Iceberg no kona kiʻekiʻe o ka wai. Hoʻohana maʻamau ia i nā salakeke a me nā burgers a i ʻole nā saniwī.
ʻOiai manaʻo ka hapa nui o ka poʻe ʻaʻole ia e like me ka meaʻai e like me nā letus ʻē aʻe, ua waiwai ka letus iceberg i ka huaora K, ka huaʻa A, a me ka folate.
Hoʻokahi kīʻaha (72 grams) o ka lettuce iceberg he 10 calories wale nō (27).
19. Jicama
He ʻuala ʻo Jicama e like me ka ʻuala keʻokeʻo. ʻAi ʻia kēia mea kanu i ka maka a he ʻano like me ka ʻāpala crunchy.
Hoʻokahi kīʻaha (120 grams) o ka jicama aia ma mua o 40% o ka waiwai o kēlā me kēia lā no ka huaora C a he 46 calories wale nō (28).
20. Kakela
He lau ʻōmaʻomaʻo ʻo Kale i kaulana i nā makahiki i hala iho nei no kāna mau pono meaʻai maikaʻi.
Hiki iā ʻoe ke loaʻa ka kale i nā salads, smoothies a me nā kīʻaha mea kanu.
ʻO Kale kekahi o nā kumu waiwai nui o ka huaora K ma ka honua. Hoʻokahi kīʻaha (67 kalama) ʻaneʻane ʻehiku ka nui o ka nui o ka huaora K e pono ai ke kanaka maʻamau i kēlā me kēia lā a he 34 calories wale nō (29).
21. Lemona a me Lime
Hoʻohana nui ʻia ka wai a me ka zest o nā lemona a me nā limes e ʻono i ka wai, nā lole saladi, nā marinades a me nā mea inu ʻona.
ʻOi aku ka citrus ma mua o ka hoʻohui ʻana i ka ʻono. Ua hōʻike ʻia ka noiʻi ʻana i ka wai lemon i loko o nā pūhui e hiki ke hana ma ke ʻano he antioxidants e hakakā a pale i nā maʻi i loko o kou kino (30).
Hoʻokahi auneke wai (30 grams) o ka lemon a i ʻole ka wai lime he 8 calories wale nō (31, 32).
22. nā halo keʻokeʻo
ʻO nā haloʻo kekahi ʻano haʻo me ke ʻano like me ka sponge. Hoʻohana nā mea kanu a me nā vegan iā lākou i mea pani i ka ʻiʻo.
Loaʻa i nā haloʻo kekahi mau meaʻai koʻikoʻi a loaʻa he 15 calories wale nō ma ke kīʻaha (70 grams) (34).
23. Onioni
He mea kanu kaulana loa nā ʻonika. ʻO nā ʻano ʻolika ʻulaʻula, keʻokeʻo, a me nā aniani melemele, a me nā aniani a me nā aniani ʻōmaʻomaʻo.
ʻOiai ʻokoʻa ka ʻono ma waena o nā ʻano, he liʻiliʻi loa nā aniani a pau - aia ma kahi o 110 (44 kalama).
24. pepa
Hiki mai nā Peppers i nā kala, nā ʻano a me nā nui. ʻO nā ʻano mea kaulana e like me ka bele a me ka jalapeños.
Ua hōʻike ʻia ka noiʻi ʻana he waiwai nui ka pepa bele i nā antioxidants a hiki ke pale i ke kino mai nā hopena ʻino o ka oxidation (36).
He 46 wale nō nā calorie i loko o hoʻokahi kīʻaha (149 grams) o nā pepa ʻulaʻula ʻokiʻoki (37).
25. Papaya
He hua ʻalani ʻo Papaya me nā ʻanoano ʻeleʻele e like me ka melon a ua ulu maʻamau i nā ʻāina wela.
He waiwai nui ia i ka huaʻa A a he kumu maikaʻi o ka potassium. Hoʻokahi kīʻaha (140 grams) o ka papaya he 55 calories wale nō (38).
26. radish
ʻO Radishes nā huaʻai aʻa crunchy me kahi nahu liʻiliʻi.
ʻIke pinepine ʻia lākou ma nā hale kūʻai e like me ka ʻulaʻula ʻeleʻele a i ʻole ka ʻulaʻula, akā hiki ke ulu i nā kala like ʻole.
Loaʻa i ka Radishes kekahi mau meaʻai pono a loaʻa he 19 calories wale nō ma ke kīʻaha (116 grams) (39).
27. letus romaine
ʻO ka letus Romaine kahi lau lau lau kaulana loa i hoʻohana ʻia i nā salakeke a me nā sandwiches.
He haʻahaʻa loa ka nui o ka calorie o ka romaine, no ka mea he waiwai ia i ka wai a me ka fiber. Hoʻokahi lau (6 grams) o ka letus romaine he hoʻokahi calorie wale nō (40).
28. Rutabaga
ʻO Rutabaga kahi mea kanu kumu i kapa ʻia ʻo rutabaga.
He ʻono kona ʻano like me ka turnips a he mea kaulana loa ia no ka ʻuala i loko o nā meaʻai e hōʻemi ai i nā kaʻa.
Hoʻokahi kīʻaha (140 grams) o rutabaga he 50 calories a he 11 grams wale nō o nā carbohydrates (41).
29. huakeke
He hua kaulana loa nā Strawberries. Nui loa lākou a ʻike ʻia i nā kīʻaha kakahiaka, nā meaʻai i kālua a me nā salakeke.
Hōʻike nā haʻawina e hiki i ka ʻai ʻana i nā huaʻai ke pale aku iā ʻoe i nā maʻi maʻi e like me ke kanesa a me ka maʻi puʻuwai (42).
He emi iho ma mua o 50 calories i hoʻokahi kīʻaha (152 grams) o nā strawberries (43).
30. ʻōpae
ʻO ka Spinach kekahi'ōmaʻomaʻo lau i piha i nā huaora a me nā minela a he liʻiliʻi loa nā calorie.
He waiwai ia i ka huaora K, ka huaʻa A a me ka folate a ʻoi aku ka nui o ka protein ma mua o kekahi mau lau lau.
Aia i loko o kahi kīʻaha 30 (7-gram) o ka spinach he 44 calories wale nō (XNUMX).
31. Piʻi ʻono
ʻO ka pī hau he ʻano ʻano pī. Hiki ke ʻai ʻia ko lākou ʻōpala a loaʻa kahi ʻono ʻoluʻolu.
ʻAi ʻia lākou i ka maka ma o lākou iho a i ʻole me ka luʻu, akā hiki ke hoʻohui ʻia i nā kīʻaha meaʻai a me nā salakeke.
He meaʻai nui ka pī hau a loaʻa i ka 100% o ka waiwai o kēlā me kēia lā no ka huaora C, no ka 41 calories wale nō i hoʻokahi kīʻaha (98 grams) (45).
32. ʻōmato
ʻO nā ʻōmato kekahi o nā mea kanu kaulana loa ma ka honua. Hiki ke hāʻawi ʻia iā lākou i ka maka, i kuke ʻia a i hoʻomaʻemaʻe ʻia i ka ʻuala ʻōmato.
He meaʻai nui nō hoʻi lākou a loaʻa i kahi pūhui pono i kapa ʻia ʻo lycopene. Ua hōʻike ʻia ka noiʻi e hiki i ka lycopene ke pale aku i ka maʻi kanesa, ka ʻāʻī, a me ka maʻi puʻuwai (46).
Hoʻokahi kīʻaha (149 grams) o nā tōmato cherry he 27 calories (47).
33. ʻO nā Turnip
ʻO Turnips nā ʻaʻa keʻokeʻo me ka ʻiʻo ʻawaʻawa iki. Hoʻohui pinepine ʻia lākou i nā soup a me nā stews.
Loaʻa i ka Turnips kekahi mau meaʻai pono a loaʻa he 37 calories wale nō ma ke kīʻaha (130 grams) (48).
34. ʻAiʻa
He lau lau e ulu ana i ka wai kahe. Hoʻohana maʻamau ia i nā salakeke a me nā kīwī kī.
ʻOiai ʻaʻole kaulana ka ʻuala wai e like me nā mea kanu ʻōmaʻomaʻo ʻē aʻe, ua like ia me ka meaʻai.
Hoʻokahi kīʻaha (34 grams) o kēia mea kanu e hāʻawi i 106% o ka waiwai o kēlā me kēia lā no ka huaora K, 24% o ka waiwai o kēlā me kēia lā no ka huaora C a me 22% o ka waiwai o kēlā me kēia lā no ka huaora A - a me nā mea a pau no ka 4 calories wīwī (49) .
35. ʻAla
E like me ka hōʻike ʻana o kona inoa, ʻo ka watermelon kahi hua hoʻomaʻemaʻe loa. He ʻono kona ʻono iā ia iho a i ʻole me ka mint hou a me ka feta.
Loaʻa i ka ʻalani kahi ʻāpana o nā meaʻai āpau a me ka nui o ka huaora C. Aia he 46 kaloli i loko o ke kīʻaha hoʻokahi (152 grams) o ka melika i ʻoki ʻia (50).
36. zucchini
ʻO Zucchini kahi ʻano ʻōmaʻomaʻo o ka ʻōpala kauwela. Loaʻa iā ia kahi ʻono maʻalahi e lilo ia i mea hoʻohui nui i nā mea ʻai.
I nā makahiki i hala iho nei, ua kaulana loa ka hoʻololi ʻana i ka zucchini i "zoodles" ma ke ʻano he pani no nā noodles kiʻekiʻe.
He haʻahaʻa ka zucchini i nā calorie, me ka 124 grams wale nō i ke kīʻaha (51).
37. Nā mea inu: kofe, kīʻaha, wai, wai kalapona
He haʻahaʻa loa ka calorie o kekahi mau mea inu, ʻoiai inā ʻaʻole ʻoe e hoʻohui i kekahi mea iā lākou.
ʻAʻole loaʻa nā calorie i ka wai maʻemaʻe. ʻO ka hapa nui o nā kīʻaha lāʻau a me nā wai ʻālohilohi ʻaʻole i loaʻa i nā calorie liʻiliʻi loa, ʻoiai ʻo ka kofe ʻeleʻele he ʻelua calorie wale nō ma ke kīʻaha (237 grams) (52).
ʻO ke koho ʻana i kēia mau mea inu ma mua o nā mea inu me ke kō, ka ʻaila, a i ʻole ka wai hiki ke kōkua iā ʻoe e hōʻemi i kāu ʻai calorie.
38. nā mea kanu a me nā mea ʻala
Hoʻohana ʻia nā mea kanu a me nā mea ʻala e hoʻohui i ka ʻono i nā meaʻai a haʻahaʻa loa i nā calorie.
ʻO nā mea kanu maʻamau i ʻai ʻia a maloʻo paha, ʻo ia ka pāhiri, basil, mint, oregano a me cilantro. ʻO kekahi mau mea ʻala kaulana ʻo ia ke kinamona, paprika, cumin a me ka curry.
ʻO ka hapa nui o nā mea kanu a me nā mea ʻala ʻoi aku ka liʻiliʻi ma mua o ʻelima mau calorie no ka teaspoon (53).
ʻO ka hopena hope loa
Nui nā meaʻai momona haʻahaʻa calorie i loaʻa.
ʻO ka hapa nui o lākou he mau huaʻai a me nā mea kanu i loaʻa nā meaʻai e pono ai kou olakino.
ʻO ka ʻai ʻana i nā ʻano meaʻai like ʻole e hāʻawi iā ʻoe i nā meaʻai nui no nā calorie liʻiliʻi.
