Ezi mveliso bazizityebi ngakumbi ifayibha

adla Modern izele ukudla, kuthintela abantu bafumane izondlo ngokwaneleyo kubalulekile. Ukuba akukho ifayibha kwisidlo sakho, uphelelwe ngamandla, ubunzima kwehle ubunzima, kwandisa umngcipheko wokuba nesifo sentliziyo. Abasetyhini kufuneka 25 iigrem ifayibha, namadoda - malunga 38 Ngethamsanqa, ukudibanisa inani imveliso luncedo, unako lula ukufikelela kwinqanaba eqhelekileyo ukusetyenziswa ifayibha kwi menu.

iminqathe

Ukutya iminqathe kuyanceda ukunika ingqiqo kuhluthe. Yitya le emifuno emnandi emini xa indlala uyavuka.

raspberry

Fruits abaninzi mthombo ifayibha. Enye okhonzayo of rasberries ukuba grams ezisibhozo, okwenza ukuba enye yezi ndlela ilungileyo. Yongeza amaqunube zigcwele antioxidants kwi oatmeal kusasa okanye cereal, ukufumana iintlobo ngeentlobo iivithamini kunye anigqibele nefayibha ngakumbi.

oatmeal

Per ukukhonza elinye ezintlanu iigram leeprothini, ngoko ukuqala usuku kunye servings -abo oatmeal - oku ngoko nangoko wahlala phantsi kwinqanaba ngasekunene kwakho. Uphononongo lubonise ukuba abantu abatya oatmeal rhoqo, yithi ukwehlisa amazinga cholesterol nokunciphisa umthamo esinqeni.

insimbi pepper

Xa isaladi obuninzi antioxidants kunye neevithamini, kodwa kukho nto idla nentwana ifayibha. Yongeza i ipepile eluhlaza ezinqunqiweyo okanye celery - oku kakhulu esisityebi kakhulu kumacandelo nefayibha.

Semena chia

Yonke into iqulathe grams ngaphezu ezintlanu ifayibha kukulungiselela nganye kugqalwa ukhetho elungileyo. Ezingamashumi iigrem ifayibha, imbewu trong kabini. Yongeza yeflawa iimbewu smoothies, iyogurt okanye alifefe isaladi, ukuphucula ekugayeni.

imbewu neflakisi

imbewu yeflakisi kancinci emva chia - amacephe amabini, uya kufumana grams ezintlanu kunye nesiqingatha ifayibha. Bazisebenzise ngendlela efanayo njengoko Semena Chia.

pearl ibhali

Sebenzisa oku cereal luncedo isuphu okanye ashushu, lingakwazi ukunceda njenge nivathise. Inxalenye ye-cereal ogqityiweyo iqulethe iigram amathandathu ifayibha yesondlo. Le ukumbambezela kuzakuvumela ukuba bahlukane cholesterol aphezulu ezinxulumene nesifo sentliziyo.

irayisi brown

Kusoloko kungcono ukuhlala kude ukudla. Le servings zerayisi emhlophe iqulethe isiqingatha gram amanqatha, nezingemnyama - 3.5 grams!

artichokes

Kwi-avareji, artichoke iqulethe iigrem phezu ezilishumi ifayibha - ukusetyenziswa imveliso ezinjalo kunokukunceda ukunciphisa umzimba. Iinzuzo ifayibha ukunciphisa umzimba zisekuhleni - iqinisekisa imvakalelo elide ngento engahluthisiyo.

nesityu

Neembotyi, neentlumaya zisoloko imveliso egqwesileyo ukuphucula isixa nefayibha ekutyeni - kwenye kokhonza kwembumba kunokuba grams ukuya ku ezilishumi elinesithandathu ifayibha, nto leyo eya kukunceda ugcine amandla kwinqanaba ezinzileyo imini yonke. Ifayibha incedisa ukubamba amaqondo eswekile yegazi, ukuze amandla akuyi kuwa.

neembotyi ezimnyama

singakhankanya ngokukhethekileyo ufanelwe neembotyi ezimnyama, nto leyo inceda ukuthoba cholesterol kwaye alwe nesifo sentliziyo. Le mveliso iphezulu kakhulu ngakwicala leeprothini kunye nefayibha, ngokunjalo adle iimbotyi kaninzi.

peas green

Thenga ertyisi eziluhlaza emkhenkceni kusidla nivathise - masihlale ebulungiselelini iqulethe iigram ezisixhenxe ifayibha. Le yindlela enamandla kakhulu ukudla okulungileyo.

BlackBerry

BlackBerry iqulethe iigram ezisibhozo ifayibha okhonzayo nganye, nto leyo eyenza kube luncedo ngaphezu amaqunube okanye iiblueberries. Qiniseka ukuba ukutya ezi namaqunube, ubobo xa ixesha iqala.

Nangu

Enye eliphakathi medium iqulethe grams ezintlanu kunye nesiqingatha ifayibha. Ukuze sizuze, kufuneka ukuba nidle iziqhamo kunye eluswini, kuba kulapho kukho izondlo ezininzi. Oku kusasebenza nakubanini-apile kunye neetapile.

yeeavokhado

Kwi-avareji, omnye weavokhado iqulethe grams ezilishumi okanye anamathathu ifayibha, ukwenzela ukuba ukusetyenziswa kwale mveliso kwi iresiphi kukunika kuhluthe ixesha elide.

mafia fresh

Kunokuba snacking kwi iitshiphusi okanye pretzels, zidle imidumba i-ertyisi. Ufumana grams ezintlanu nefayibha kokhonza.

pasta wholegrain

Asingabo bonke pasta ziyingozi, ezinye ziluncedo ngokwaneleyo. Nje ukufunda ngenyameko nokupakishwa. Ufuna ipasta, apho imali eyaneleyo ifayibha.

amakhiwane

Eyomisiweyo okanye fresh, amakhiwane, kuyo nayiphi na imeko, Kuyinto elula kakhulu neziqhamo luncedo. Kwenye amakhiwane ezomisiweyo iqulethe iigrem ifayibha calories malunga namashumi amabini. Dibanisa amakhiwane kunye nama - kwaye uya kuba okulula omkhulu esandleni.

phuphu-ertyisi

Kwenye inxalenye iiertyisi iqulethe grams esithoba ifayibha, ngoko kuhle ukuba azame ukongeza ukuba salads. Nje balumkeleni ubungakanani izahlulo, ukwenzela ukuba angamchukumisi calories.

imihla

Mhlawumbi kunqabile uthenga olu hlobo iziqhamo ezomisiweyo. Mhlawumbi lifikile ixesha lokuba uqale ukwenza oko rhoqo. In Finike enye iigram ezinye ifayibha, oqinisekisa ukuba amandla. Unako mix amakhiwane, babe njengamakhiwane, amandongomane, ukwenza isidlo esempilweni zizityebi ngakwicala leeprothini, amafutha yingenelo kunye nefayibha zokutya.

namaqhashu

Namaqhashu kuqwalaselwa ukolo, kukho eninzi fiber - malunga ezintlanu grams nganye ukukhonza. Nje zama ukutya ekhaya-okuphekiweyo ngaphandle ibhotolo kunye neswekile, ukuthintela calories kwemfuneko.

ithanga

Le emifuno iphawulwa incasa ubuncwane amnandi. Enye okhonzayo iqulethe iigram ezintandathu ifayibha saturation! Ngaphezu koko, ngowona mthombo enovithamin C - inxenye iya kukubonelela amabini ekhulwini ixabiso mihla, kubalulekile ukuba ukomeleza amajoni omzimba.

izambane sweet

Akukho iimpawu zobugqi le ifayibha ukuba aqhumisele ngamanqatha, nto nje kunceda uzive ngokupheleleyo ngaphandle ngokudibanisa calories ukuya kwizidlo. Xa udle namazambane elithozamisayo namaqebengwana, wena elide wanelisekile. Enye ingcambu kukho amathandathu iigrem ifayibha kunye enye kuphela anamashumi amathandathu calories.

parsnip

Mhlawumbi abangaqhelananga nale isityalo iingcambu - lixesha ukutshintsha imeko. Pasternak - sisizalwane esisondeleyo kakhulu iikherothi. Omnye okhonza kuya kukunika grams ezisixhenxe ifayibha. parsnips ose, ezifana iitapile, okanye ukongeza sinoJoy imifuno.

apples

Apples kuwa kancinane emva pere, kodwa ke kukho olukhulu, ukuba uzitye kunye nesikhumba. Enye apple medium iqulathe grams malunga emine enesiqingatha ifayibha, kwaye isiqwenga enjalo iziqhamo kuya kukunceda Ni Ku Rhula ukunxanela ukutya okungekho mpilweni.

cereals

Ukuba ngaba ungathanda ukutya oatmeal kusasa, ungakhathazeki. Thenga ishq lombona ne ubuncinane sugar - kukho kwakhona eninzi kwezinto eziluncedo. Kuba iilekese, ungadibanisa ukuya iziqhamo.

peas omile

ertyisi ezomileyo ndimnyashe nje ngokupheleleyo ifayibha - kukulungiselela ngamnye elinesithandathu grams. Ungenza-ertyisi isuphu enkulu, oya kwanelisa yingenelo kuwe.

neeamangile

Neenkozo zepistasi, imbewu - oku ukhetho kakhulu izimuncumuncu uhamba. Izimuncumuncu phezu neentyantyambo zeamangile, equlethe i-avareji grams emithathu enesiqingatha ifayibha nganye amathathu grams. Kuyinto elula kakhulu!

orenji

I-avareji banana iqulethe iigram ezintathu arhente yinzuzo, kodwa orange - ezine ezinesiqingatha! Zama ukuba ukususa isikhumba ezimhlophe kwi-orenji ukuba adle ifayibha ngakumbi.

isonka sengqolowa yonke

Ngomhla enye akhawunti isonka-zengqolowa, ukuba grams ukuya kwezintandathu ifayibha. Khangela isonka, eyona nto yokuqala leyo ukolo. Musa ukuthabatha isonka eyenziwe iinkozo ezahlukeneyo, - oko akuthethi ukuba iinkozo ezisetyenziswa kule meko xa iyonke, ngoko ukuba imveliso luya kuba yingenelo ngaphantsi ingqolowa yonke.