Yini ukudla edliwayo nganoma isiphi isikhathi futhi kunoma iyiphi imali?

Ngezinye izikhathi kunzima kakhulu ukuba ubhekane nezingcindezi bayakulangazelela lokhu kudla ezinhle, ikakhulukazi uma unamathela ukudla okuqinile. Asetsembeke! On the Ukudla uzizwa ulambile wavula umnyango esiqandisini, ngokuvamile abakwazi ukumelana nesilingo ukuthatha okuthile okumnandi. Ngenhlanhla, akukhona konke ukudla kuholela kwesisindo ngoba iqukethe ubuncane kilojoule. Namuhla sizokutshela ukuthi ukudla edliwayo ngaphandle kokuvinjelwa.

isilimo esidliwayo esinamagatsha anamanzi

Cishe 95% amanzi, futhi, ngaphezu kwalokho, siqukethe 30% imfuneko vitamin K. Kungcono ukudla isilimo esidliwayo esinamagatsha anamanzi fresh ngoba ilahlekelwa kakhulu izakhiwo ezuzisayo zingakapheli izinsuku ezinhlanu USB.

i-arugula

Amabili izinkomishi i-arugula aqukethe kilojoule 10 kuphela, ngakho-ke ungakwazi ukusiza uba leaner, futhi ngesikhathi esifanayo ngeke ukulimaza impilo. Ungakwazi hlanganisa i-arugula ushizi namafutha omnqumo.

amaqanda qanda

Ungakwazi udle amaqanda qanda in inqwaba, ngaphezu kwalokho, zingabantu wusizo kulabo ukulandela ukudla okuqinile. Hlanganisa nabo nge utamatisi ambalwa bese uthola omelet enempilo futhi ewusizo. Nokho, uma obakhathalelayo sibalo, akukuhle ukuba Fry it in ibhotela.

isaladi

It has a lot of ngamavithamini A no-C, i-folic acid nokusansimbi. Ngesikhathi esifanayo endaweni isaladi cishe akukho kilojoule, ngakho ukusetshenziswa kwaso, ngisho inqwaba akakubangeli isisindo somzimba.

ukhukhamba

Ukhukhamba ziqukethe cishe esilinganayo amanzi, kanye isilimo esidliwayo esinamagatsha anamanzi. Fresh ukhukhamba ezinoshukela anezinzuzo eziningi zempilo. ikhasi yabo iqukethe cishe zonke izinto eziwusizo, njengokuthi-beta-carotene, okuyinto ebaluleke kakhulu empilweni iso. Ngakho kungcono hhayi ukuhlanza.

ukholifulawa

Kuyinto siwumthombo omuhle kakhulu amavithamini C no K. Ukuze hhayi ukulahlekelwa kwabo, ukholifulawa kungcono ukudla okuluhlaza.

utamatisi

Ziqukethe eziningi lycopene, ngamavithamini A, C no-B _2, i-folic acid, ama-fiber, chromium kanye potassium. Utamatisi babe cishe akukho kilojoule, kodwa ungakwazi ukunikeza ezihlukahlukene nezakhi ezibalulekile empilweni.

broccoli

Lena ukudla ozithandayo zabantu abazama ukunciphisa umzimba. Ngaphezu amavithamini A, C, E kanye K, broccoli iqukethe cishe u-20% kuyinsakavukela nsuku imicu.

popcorn

Nendebe popcorn ngeke ukwazi nomthelela zomzimba wakho. Lokhu "isidlo movie" bahlanganisa ikakhulu emoyeni, ngakho ungakwazi ukujabulela ukudla kwakho ngaphandle kokwesaba ukukhuluphala.

izimila zasolwandle

Njenganoma iyiphi enye zasolwandle ezidliwayo, iqukethe eziningi iodine futhi cishe elingenalo kilojoule. Kodwa lokhu akusho ukuthi ungahlala ukukhokhela sushi ne izimila zasolwandle. Khumbula ukuthi irayisi ungakuvumeli ukuba okusheshayo kwesisindo.

ushukela uphizi

It libhekene ongaphakeme kakhulu kilojoule: peas in izingxenye 35 kcal. Ngesikhathi esifanayo kukhona eziningi fibre kanye amaprotheni.

ubhamubhamu

Grapefruit kuyasiza ekulinganiseni amazinga kashukela. Njengazo zonke izithelo ezisawolintshi, ziqukethe eziningi Vitamin C, kodwa ngenxa ongaphakeme ikhalori ubhamubhamu ingakusiza ukususa ngamasentimitha xaxa.

ikhabe

Ikhabe kukusiza ukuqeda izifiso amaswidi, ingangqubuzani Ukudla. Iqukethe ezingaphezu kwesigamu aphakanyisiwe isabelo sansuku zonke of ngamavithamini A no-C

strawberry

Omunye umkhiqizo esisemqoka wonke umuntu eqala ukuzaca. Strawberry-potassium eningi futhi ane-fiber eningi ine umphumela anti-inflammatory emzimbeni.

ijikijolo

I-BlackBerry eziningi Antioxidants Vitamin C, ingasaphathwa lokuthi has ukunambitheka emangalisayo. La majikijolo edliwayo noma ngabe ukudla isikhathi eside. umkhiqizo caloric kuqhathaniswa ongaphakeme - 62 kcal 100 grams ngasinye.

amawolintshi

Ngokungangabazeki, lokhu kungesinye isithelo esimnandi kunazo zonke ezaziwayo ekuqukethe okusezingeni eliphezulu kavithamini C. By endleleni, ketshezi elimhlophe ngaphansi orange orange ikhasi eqhukethe fibre, esiza igazi amazinga cholesterol ephansi.

billberry

I amajingijolo Antioxidants ngaphezu kwezinye amajikijolo. Ngakho, inkomishi aluhlaza okwesibhakabhaka kungasiza ukulinganisa ekudleni kwakho. Ngaphezu kwalokho, kuyinto kilojoule, ngakho asikho isidingo sokuthi bakhathazeke mayelana ingozi isisindo somzimba.