Les ama-kilojoule zimelela amandla adingekayo ukuze usebenze kahle nokuphila komzimba wakho.
Nakuba bungekho ubufakazi obuqand’ ikhanda bokuthi ukudla “okunekhalori engalungile” kushisa amakholori amaningi kunalawo akunikezayo, kuyiqiniso ukuthi okunye ukudla osekuvele kunekhalori ephansi kungase kunikeze amakholori ambalwa kunalokho obekulindelwe, ngoba umzimba usebenzisa amandla ukuze ukugaye.
Uma umgomo wakho uwukunciphisa inani eliphelele lamakhalori owadlayo, ukuthanda ukudla okunekhalori ephansi, njengezithelo nemifino ethile, kungaba indlela elula yokwenza kanjalo.
Nakhu ukudla okungu-38 okucishe kube yiziro.
1. amahhabhula
Ama-apula anomsoco kakhulu futhi esinye sezithelo ezidume kakhulu e-United States, ngokusho kwe-USDA Economic Research Service (1).
Inkomishi eyodwa (amagremu angu-125) yezingcezu ze-apula iqukethe ama-calories angu-57 futhi cishe amagremu amathathu e-fiber yokudla (2).
Njengoba umzimba wakho kufanele ushise amandla ukuze ugaye ama-apula, inani eliphelele lamakholori anikezwa yilesi sithelo cishe liphansi kunalokho okubikiwe.
2. i-arugula
I-Arugula iluhlaza okotshani okumnyama, okunamaqabunga okunokunambitheka kwepelepele.
Ivame ukusetshenziswa kumasaladi, inovithamini K futhi iqukethe i-folate, i-calcium ne-potassium.
Ingxenye yenkomishi (amagremu angu-10) ye-arugula iqukethe amakholori amathathu kuphela (3).
3. i-asparagus
I-Asparagus iyimifino eqhakazayo efika ngezinhlobo eziluhlaza, ezimhlophe nezinsomi.
Zonke izinhlobo ze-asparagus zinempilo, kodwa i-asparagus onsomi iqukethe izinhlanganisela ezibizwa ngokuthi ama-anthocyanins angasiza ekuvimbeleni isifo senhliziyo (4).
Inkomishi eyodwa (amagremu angu-134) ye-asparagus iqukethe ama-calories angu-27 kuphela futhi inothe ngo-vitamin K kanye ne-folate, ehlinzeka ngo-70% kanye no-17% we-DV, ngokulandelanayo (5).
5. I-Brokholi
I-Broccoli ingenye yemifino enomsoco kakhulu emhlabeni. Iyingxenye yomndeni we-cruciferous futhi ingasiza ukulwa nomdlavuza (8).
Inkomishi eyodwa (amagremu angu-91) ye-broccoli iqukethe ama-calories angu-31 kuphela kanye nangaphezu kuka-100% yenani likavithamini C abantu abaningi abalidingayo ngosuku (9).
6. Umhluzi
Kunezinhlobo eziningi zomhluzi, okuhlanganisa inkukhu, inyama yenkomo, nemifino. Ingadliwa yodwa noma isetshenziswe njengesisekelo sesobho nesitshulu.
Ngokuya ngohlobo lomhluzi, inkomishi eyodwa - noma cishe u-240 ml - ngokuvamile iqukethe amakholori aphakathi kuka-7 no-12 (10, 11, 12).
7. Amahlumela aseBrussels
Amahlumela aseBrussels ayimifino enomsoco kakhulu. Abukeka njengamaklabishi amancane futhi angadliwa aluhlaza noma aphekiwe.
Ucwaningo lukhombisa ukuthi ukudla amahlumela aseBrussels kungavikela emonakalweni we-DNA ngenxa yokuqukethwe kwawo okuphezulu kwevithamini C (13).
Lezi zindlu ezinamandla ezinomsoco ziqukethe kuphela ama-calories angu-38 indebe ngayinye (amagremu angu-88) (14).
8. iklabishi
Iklabishi imifino enamaqabunga aluhlaza noma ansomi. Kuyisithako esivamile kumasaladi namasaladi. Iklabishi elibilisiwe laziwa ngokuthi i-sauerkraut.
Inama-kilojoule aphansi kakhulu futhi iqukethe ama-calories angu-22 kuphela inkomishi ngayinye (amagremu angu-89) (15).
9. Izaqathi
Izaqathi ziyimifino ethandwa kakhulu. Ngokuvamile zincane futhi ziwolintshi, kodwa futhi zingaba bomvu, phuzi, nsomi noma zibe mhlophe.
Abantu abaningi bahlobanisa ukubona kahle nokudla izaqathi ngoba zicebile nge-beta-carotene, engaguqulwa ibe uvithamini A. Ukuthola uvithamini A owanele kuyadingeka ukuze ubone kahle.
Inkomishi eyodwa (amagremu angu-128) yezaqathi iqukethe amakhalori angu-53 kuphela kanye nangaphezu kuka-400% yenani lansuku zonke likavithamini A (16).
10. Ukholifulawa
Ukholifulawa uvame ukubonakala njengekhanda elimhlophe ngaphakathi kwamahlamvu aluhlaza. Izinhlobo ezingavamile kakhulu zinemiqumbe ensomi, ewolintshi kanye nephuzi.
Eminyakeni yamuva nje, ukholifulawa usudume kakhulu esikhundleni semifino noma okusanhlamvu okugcwele ama-carbohydrate.
Inkomishi eyodwa (amagremu ayi-100) kakholifulawa iqukethe ama-calories angu-25 kanye namagremu amahlanu kuphela ama-carbohydrates (17).
11. Isilimo esidliwayo esinamagatsha anamanzi
Isilimo esidliwayo esinamagatsha anamanzi singenye yokudla eyaziwa kakhulu futhi enekhalori ephansi.
Iziqu zayo ezinde eziluhlaza ziqukethe i-fiber engancibilikiyo engase ingagayeki umzimba wakho, okunomthelela ekuntulekeni kwama-kilojoule.
Isilimo esidliwayo esinamagatsha anamanzi futhi sinamanzi amaningi, okwenza sibe nama-kilojoule aphansi ngokwemvelo. Kunama-calories angu-18 kuphela enkomishini eyodwa (amagremu angu-110) yesilimo esidliwayo esinamagatsha anamanzi oqoshiwe (18).
12. Chard
I-Swiss chard iwuhlaza olunamaqabunga oluza ngezinhlobo eziningana. Inothe ngokwedlulele kuvithamini K, isakhi esisiza ukujiya kwegazi.
Inkomishi eyodwa (36 grams) ye-chard inamakhalori angu-7 kuphela futhi iqukethe u-374% yenani lansuku zonke likavithamini K (19).
13. Clementines
Ama-Clementines abukeka njengamawolintshi amancane. E-United States, ziwukudla okuvamile futhi zaziwa ngokuqukethwe kwazo kwevithamini C.
Isithelo esisodwa (amagremu angu-74) sipakisha u-60% yenani lansuku zonke likavithamini C kanye nama-calories angu-35 kuphela (20).
14. Ukhukhamba
Ukhukhamba yimifino eqabulayo evame ukutholakala kumasaladi. Zibuye zijwayele ukunambitheka kwamanzi kanye nezithelo namakhambi.
Njengoba ukhukhamba ikakhulukazi amanzi, ane-calories ephansi kakhulu - ingxenye yenkomishi (52 grams) iqukethe i-8 (21).
15. Ifene
I-Fennel iyimifino ene-bulbous enokunambitheka okuncane kwe-licorice. Imbewu ye-fennel eyomile isetshenziselwa ukwengeza ukunambitheka kwe-anise ezitsheni.
I-Fennel ingajatshulelwa iluhlaza, yosiwe noma igayiwe. Kunama-calories angu-27 enkomishini eyodwa (amagremu angu-87) we-fennel eluhlaza (22).
16. ugalikhi
I-garlic inephunga elinamandla futhi inambitheka futhi isetshenziswa kakhulu ekuphekeni ukwengeza ukunambitheka ezitsheni.
I-garlic isetshenziswe amakhulu eminyaka njengekhambi lezifo ezihlukahlukene. Ucwaningo luphakamisa ukuthi linganciphisa umfutho wegazi futhi lilwe nezifo noma ngisho nomdlavuza (23).
Isigaxa esisodwa sikagalikhi (amagremu angu-3) siqukethe amakholori angu-5 kuphela (24).
17. Izithelo zomvini
I-Grapefruit ingesinye sezithelo ezisawolintshi ezimnandi kakhulu futhi ezinomsoco. Zingajatshulelwa zodwa noma nge-yogurt, isaladi noma ngisho nenhlanzi.
Izithako ezithile ezitholakala kugrapefruit zinganciphisa amazinga e-cholesterol futhi zikhulise imetabolism (25).
Kunama-calories angu-52 kuhhafu we-grapefruit (amagremu angu-123) (26).
18. Ulethisi weqhwa
Ulethisi we-Iceberg waziwa ngokuba namanzi amaningi. Ivamise ukusetshenziswa kumasaladi nakuma-burgers noma amasemishi.
Nakuba iningi labantu licabanga ukuthi alinawo umsoco njengamanye ama-ulethisi, ulethisi we-iceberg unothe ngovithamini K, uvithamini A, kanye ne-folate.
Inkomishi eyodwa (amagremu angu-72) yolethisi we-iceberg iqukethe amakholori angu-10 kuphela (27).
19. IJicama
IJicama iyisigaxa esifana nezambane elimhlophe. Le mifino ivame ukudliwa iluhlaza futhi inokwakheka okufana ne-apula eliphundu.
Inkomishi eyodwa (amagremu angu-120) yejicama iqukethe ngaphezu kuka-40% yenani lansuku zonke likavithamini C kanye namakholori angu-46 kuphela (28).
20. Inqaba
I-Kale iwuhlaza olunamaqabunga oluthole ukuduma eminyakeni yamuva nje ngenxa yezinzuzo zalo zokudla okunomsoco.
Ungathola i-kale kumasaladi, ama-smoothies nezitsha zemifino.
I-Kale ingenye yemithombo ecebile kakhulu ye-vitamin K emhlabeni. Inkomishi eyodwa (amagremu angu-67) iqukethe cishe inani likavithamini K eliphindwe kasikhombisa umuntu ovamile alidingayo ngosuku kanye nama-calories angu-34 (29).
21. Ulamula kanye namaLime
Ijusi kanye ne-zest kalamula kanye nama-lime asetshenziselwa kakhulu ukunambitha amanzi, ukugqoka isaladi, ama-marinades kanye neziphuzo ezidakayo.
I-Citrus yenza okungaphezu nje kokwengeza ukunambitheka. Ucwaningo selukhombisile ukuthi ijusi kalamula iqukethe izinhlanganisela ezingasebenza njengama-antioxidants ukulwa nokuvikela izifo emzimbeni wakho (30).
Uketshezi olulodwa (amagremu angu-30) lukalamula noma ujusi kalamula luqukethe amakholori angu-8 kuphela (31, 32).
22. amakhowe amhlophe
Amakhowe awuhlobo lwamakhowe anomumo ofana nesipontshi. Abadla imifino kanye nezilwane ngezinye izikhathi bazisebenzisa njengengxenye yenyama.
Amakhowe aqukethe izakhamzimba ezimbalwa ezibalulekile futhi aqukethe amakholori angu-15 kuphela inkomishi ngayinye (amagremu angu-70) (34).
23. Anyanisi
U-anyanisi uyimifino ethandwa kakhulu. Izinhlobo zika-anyanisi zihlanganisa u-anyanisi obomvu, omhlophe, nophuzi, kanye nama-scallions no-anyanisi oluhlaza.
Nakuba ukunambitheka kwehluka phakathi kwezinhlobo, wonke u-anyanisi unamakholori ambalwa kakhulu - u-anyanisi ophakathi (amagremu angu-110) uqukethe cishe u-44 (35).
24. upelepele
Upelepele unemibala eminingi, ukwakheka nobukhulu. Izinhlobo ezidumile zihlanganisa upelepele wensimbi nama-jalapeños.
Ucwaningo selukhombisile ukuthi upelepele wensimbi unothe kakhulu kuma-antioxidants futhi ungavikela umzimba emiphumeleni eyingozi ye-oxidation (36).
Kunama-calories angu-46 kuphela enkomishini eyodwa (amagremu angu-149) kapelepele obomvu oqotshiwe (37).
25. Upapa
I-papaya isithelo esisawolintshi esinembewu emnyama efana nekhabe futhi ivame ukutshalwa ezindaweni ezishisayo.
Inothe kakhulu kuvithamini A kanye nomthombo omuhle we-potassium. Inkomishi eyodwa (amagremu angu-140) ye-papaya iqukethe amakholori angu-55 kuphela (38).
26. isithombo
AmaRadishi ayimifino yempande eshwabene futhi eluma okubabayo kancane.
Ngokuvamile zibonakala ezitolo zokudla njengepinki emnyama noma ebomvu, kodwa zingatshalwa ngemibala ehlukahlukene.
AmaRadishi aqukethe izakhamzimba ezimbalwa eziwusizo futhi aqukethe amakholori angu-19 kuphela inkomishi ngayinye (amagremu angu-116) (39).
27. ulethisi wamaRoma
I-lettuce ye-Romaine iyimifino enamaqabunga ethandwa kakhulu esetshenziswa kumasaladi namasemishi.
Okuqukethwe kwekhalori ye-romaine kuphansi kakhulu, njengoba kucebile emanzini kanye ne-fiber. Iqabunga elilodwa (amagremu angu-6) likalethisi wamaRoma linekhalori eyodwa kuphela (40).
28. Rutabaga
I-Rutabaga iyimifino yezimpande ebizwa nangokuthi rutabaga.
Inokunambitheka okufana ne-turnips futhi iyindawo ethandwayo yamazambane ekuphekeni ukuze kuncishiswe ama-carbs.
Inkomishi eyodwa (amagremu angu-140) ye-rutabaga iqukethe ama-calories angu-50 kanye namagremu angu-11 kuphela ama-carbohydrates (41).
29. Ama-strawberries
Ama-Strawberries ayisithelo esithandwa kakhulu. Ahlukahlukene kakhulu futhi avela ezitsheni zasekuseni, izimpahla ezibhakiwe namasaladi.
Ucwaningo lukhombisa ukuthi ukudla amajikijolo kungakuvikela ezifweni ezingamahlalakhona njengomdlavuza nesifo senhliziyo (42).
Kunama-calories angaphansi kwama-50 enkomishini eyodwa (amagremu angu-152) wama-strawberries (43).
30. Isipinashi
Isipinashi singolunye uhlobo oluluhlaza olunamaqabunga olugcwele amavithamini namaminerali futhi lunama-calories ambalwa kakhulu.
Inothe ngovithamini K, uvithamini A kanye ne-folate futhi iqukethe amaprotheni amaningi kuneminye imifino enamaqabunga.
Inkomishi eyodwa (amagremu angu-30) yesipinashi inama-calories angu-7 kuphela (44).
31. Uphizi omnandi
Amaphizi eqhwa ayinhlobonhlobo emnandi yamaphizi. Ama-pods abo adliwa ngokuphelele futhi ane-flavour encane.
Ngokuvamile zidliwa ziluhlaza zodwa noma ngediphu, kodwa futhi zingafakwa ezitsheni zemifino namasaladi.
Amaphizi eqhwa anomsoco kakhulu futhi aqukethe cishe u-100% yenani lansuku zonke likavithamini C, ngamakhalori angu-41 enkomishini eyodwa (98 grams) (45).
32. utamatisi
Utamatisi ungomunye wemifino ethandwa kakhulu emhlabeni. Zinganikezwa ziluhlaza, ziphekwe noma zifakwe ku-tomato sauce.
Futhi anomsoco kakhulu futhi aqukethe isakhi esiwusizo esibizwa nge-lycopene. Ucwaningo luye lwabonisa ukuthi i-lycopene ingavikela umdlavuza, ukuvuvukala, nesifo senhliziyo (46).
Inkomishi eyodwa (amagremu angu-149) katamatisi we-cherry iqukethe ama-calories angu-27 (47).
33. Amathenisi
Amatheniphu ayimifino yempande emhlophe enenyama ebaba kancane. Zivame ukungezwa eziphuzweni nasezitshudeni.
Amathenisi aqukethe izakhamzimba ezimbalwa eziwusizo futhi aqukethe kuphela ama-calories angu-37 inkomishi ngayinye (amagremu angu-130) (48).
34. I-Watercress
I-Watercress iyimifino enamaqabunga ekhula emanzini ahambayo. Ngokuvamile isetshenziswa kumasaladi namasemishi etiye.
Nakuba i-watercress ingadumile njengeminye imifino eluhlaza, inomsoco ngendlela efanayo.
Inkomishi eyodwa (34 amagremu) yale mifino inikeza u-106% yenani lansuku zonke likavithamini K, u-24% yenani lansuku zonke likavithamini C kanye no-22% yenani lansuku zonke likavithamini A - futhi konke ngamakhalori amancane angu-4 (49) .
35. Ikhabe
Njengoba igama layo liphakamisa, ikhabe liyisithelo esinamandla kakhulu. Inambitha okumnandi iyodwa noma ne-mint ne-feta entsha.
Ikhabe liqukethe ingxenye cishe yawo wonke umsoco kanye nenani elikhulu likavithamini C. Kunama-calories angu-46 enkomishini eyodwa (amagremu angu-152) yekhabe elisikiwe (50).
36. i-zucchini
I-Zucchini uhlobo oluluhlaza lwe-squash ehlobo. Inokunambitheka okuthambile okwenza kube ukwengeza okuhlukahlukene kumaresiphi.
Eminyakeni yamuva nje, ukuguqula i-zucchini ibe "ama-zoodle" esikhundleni sama-noodle ane-carb ephezulu sekudume kakhulu.
Izucchini nayo inamakhalori aphansi, inamagremu angu-124 kuphela inkomishi ngayinye (51).
37. Iziphuzo: ikhofi, itiye le-herbal, amanzi, amanzi ane-carbonated
Ezinye iziphuzo zinekhalori ephansi kakhulu, ikakhulukazi uma ungangezi lutho kuzo.
Amanzi angenalutho awanawo ama-calories. Iningi letiye lemithi ye-herbal namanzi acwebileyo aqukethe iqanda ukuya kuma-kilojoule ambalwa kakhulu, kuyilapho ikhofi elimnyama linamakhalori amabili kuphela inkomishi ngayinye (amagremu angu-237) (52).
Ukukhetha lezi ziphuzo esikhundleni seziphuzo ezinoshukela owengeziwe, ukhilimu, noma ijusi kungakusiza unciphise ukudla okudlayo.
38. amakhambi nezinongo
Amakhambi nezinongo zisetshenziselwa ukwengeza ukunambitheka ekudleni futhi zinekhalori ephansi kakhulu.
Amakhambi avamile adliwa esanda kukhiwa noma omisiwe ahlanganisa i-parsley, i-basil, i-mint, i-oregano ne-cilantro. Ezinye izinongo ezaziwayo yisinamoni, i-paprika, i-cumin ne-curry.
Amakhambi amaningi nezinongo anama-calories angaphansi kwamahlanu ithisipuni ngalinye (53).
Umphumela wokugcina
Kuningi ukudla okumnandi okunekhalori ephansi okutholakalayo.
Iningi lazo izithelo nemifino equkethe imisoco ezuzisa impilo yakho.
Ukudla okunhlobonhlobo kwalokhu kudla kuzokunikeza inala yemisoco ngamakhalori ambalwa.
