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CHIKWANGWANI ndi chakudya chofunikira chomera chomwe chimathandiza kwambiri kulimbikitsa kunenepa komanso kukhala ndi thanzi labwino komanso kuchepetsa thanzi, kuchepetsa kulakalaka kosafunikira, kutsitsa shuga m'magazi, kulimbana ndi kudzimbidwa ndikuchepetsa chiopsezo cha sitiroko. Zakudya zopatsa mphamvu zimathandizira kukulira m'mimba ndikupangitsa kuti chimbudzi chichepetse kupewa shuga mwadzidzidzi ndi mafuta m'thupi. [1]
Kulemera kwambiri ndi vuto lalikulu chifukwa thanzi monga matenda ashuga, matenda amtima komanso kunenepa kwambiri zimayamba chifukwa cha kuchuluka kwamafuta mthupi. Kuchepetsa kuchuluka kwa chakudya kapena kusowa njala sindiyo njira yothetsera kuonda chifukwa kungayambitse kuchepa kwa michere yambiri mthupi.
Njira yabwino yochepetsera thupi ndikukhalabe ndi michere mthupi ndikudya zakudya zopatsa mphamvu. Sikuti zimangothandiza pakulemera kokha koma zimaperekanso michere yofunikira pakugwira bwino ntchito kwa thupi. Onani zakudya zofunikira zomwe zimathandiza kuchepetsa thupi mosavuta. Komanso kumbukirani, nthawi zonse zimakhala bwino kuphatikiza zonse zolimbitsa thupi komanso zakudya zopatsa mphamvu kuti mukhale ndiulendo wathanzi.
Zipatso
1. Mapeyala
Mapeyala ndi ena mwa zipatso zabwino kwambiri zomwe zimakhala ndi michere yambiri. Amalimbikitsidwanso ndi ma antioxidants ndi phenolic mankhwala. [1]
Zakudya zamafuta mumapeyala (100 g): 3.1 g
Momwe mungagwiritsire ntchito: Idyani mapeyala molunjika ndi khungu. Mutha kuwonjezeranso mu mbale yanu yazipatso kapena kuwadya mukazidya.
2. Peyala
Peyala ili ndi mafuta athanzi komanso zakudya zina zofunika monga mavitamini, magnesium, mafuta acids ndi potaziyamu. Komanso ndi gwero labwino kwambiri la mankhwala amtundu wa phytochemicals omwe angathandize pakuwongolera kunenepa komanso kupewa matenda okhudzana ndi mtima. [ziwiri]
Zakudya zamafuta mu avocado (100 g): 6.7 g
Momwe mungagwiritsire ntchito: Onjezani mapepala mu saladi yazipatso. Muthanso kung'amba zipatsozo, kuwaza tsabola wakuda ndikudya.
3. Mabulosi akutchire
Chakudya chochepa kwambiri chimatha kuyambitsa mavuto am'magazi monga kudzimbidwa ndi kuphulika pomwe zakudya zopatsa mphamvu zimathandizira kuchepetsa thupi komanso kuwongolera shuga wamagazi ndikuchepetsa cholesterol. Ichi ndichifukwa chake mabulosi akuda amadyedwa kuti athanzi.
Zakudya zamagetsi mu mabulosi akutchire (100 g): 5.3 g
Momwe mungagwiritsire ntchito: Idyani mabulosi akuda ndi yoghurt wachi Greek, oats kapena phala. Muthanso kuwaphatikizira mu mbale yanu yazipatso.
4. Nkhuyu zatsopano
Nkhuyu zodzaza ndi michere yazakudya. Kuphatikiza nkhuyu zatsopano muzakudya kumathandiza kuchepetsa mafuta m'magazi omwe angathandizenso kuchepetsa thupi komanso kuthamanga kwamagazi mthupi. Nkhuyu zatsopano zimathandizanso kuchepetsa chiopsezo cha matenda amtima. [3]
Zakudya zamtundu wa nkhuyu zatsopano (100 g): 2.9 g
Momwe mungagwiritsire ntchito: Mwina mudye nkhuyu zatsopano kapena zilowerereni m'madzi usiku wonse ndikudya. Mutha kuwonjezeranso ku makeke anu ndi ma pudding pomwe amakhala ngati zotsekemera zachilengedwe.
5. Rasipiberi
Rasipiberi amathandiza kupewa mafuta chiwindi ndi kunenepa kwambiri. Amadziwika kwambiri kuti amachepetsa kulemera kwa thupi komanso chiwindi cha triacylglycerol chifukwa chopezeka ndi michere yofunikira komanso zakudya zamagetsi. [4]
Zakudya zamafuta mu rasipiberi (100 g): 6.5 g
Momwe mungagwiritsire ntchito: Idyani raspberries ngati chotukuka ndi yoghurt yachi Greek, oatmeal kapena pangani ma smoothies mwa iwo.
6. Kokonati
Kokonati yaiwisi komanso youma imakhala ndi maubwino angapo azaumoyo. Zipatsozi zimathandizira kukhazikika kwa shuga ndipo zimakhala ndi zotsutsana ndi matenda ashuga.
Zakudya zamafuta mu coconut (100 g): 9 g
Momwe mungagwiritsire ntchito: Onjezerani zamkati mwa kokonati mumtsuko wazipatso kapena muziwotche ndikudya.
7. Guava
Zipatso zam'nyengoyi ndizopatsa mphamvu kwambiri komanso zimakhala ndi ma calories ochepa. Kafukufuku akuwonetsa kuti zipatsozo zitha kuthandiza kuti thupi likhale lolimba poyendetsa mafuta m'thupi komanso shuga mthupi.
Zakudya zamagulu mu guava (100 g): 5.4 g
Momwe mungagwiritsire ntchito: Idyani guava osasenda. Muthanso kuwaza mchere pa chipatso ndikudya.
8. Kiwi
Kiwi imakhala ndi zotsekemera zosungunuka komanso zosasungunuka. Tikamadya, chipatsochi chimatipatsa kudzaza ndikuletsa kudya zakudya zopanda thanzi zomwe zimakulitsa kunenepa.
Zakudya zamagetsi mu kiwi (100 g): 3 g
Momwe mungagwiritsire ntchito: Idyani kiwi mukawasenda. Mutha kuziwonjezera ku oats, phala kapena mbale yazipatso.
9. Makangaza
Zakudya zofunikira mumakangaza monga ma antioxidants, anthocyanins ndi tannins zitha kuthandiza kuchepetsa kunenepa kwambiri komanso cholesterol. Chipatsocho chimalepheretsanso kukula kwa maselo a khansa.
Zakudya zamagetsi mumakangaza (100 g): 4 g
Momwe mungagwiritsire ntchito: Idyani kapu ya makangaza tsiku lililonse. Muthanso kuwonjezera mbewu zamakangaza ku oats kapena phala.
10. nthochi
Nthochi zimatha kuthandiza kukhalabe m'chiuno mwangwiro. Muli chakudya chambiri ndipo chimakhala ndi mafuta ochepa. Kuphatikiza apo, kudya nthochi imodzi kumapangitsa kuti munthu akhale wosangalala komanso kumachepetsa njala. Kugwiritsa ntchito nthochi kumangothandiza kuti muchepetse thupi koma kumathandizanso kubwezeretsa mphamvu zomwe zatayika m'thupi mukamachita masewera olimbitsa thupi. [5]
Zakudya zamafuta mu nthochi (100 g): 2.6 g
Momwe mungagwiritsire ntchito: Ponyani magawo angapo a nthochi mumtsuko wazipatso. Muthanso kukonza ma smoothies a nthochi kapena kuwawonjezera pa oats anu.
11. Zipatso Zamphesa
Zipatso zamphesa ndizochepa kwambiri ndipo zimakhala ndi michere yambiri. Zimathandizira kuchepetsa kunenepa mothandizidwa ndi enzyme yotchedwa AMP-activated protein kinase. Enzyme imathandizira kagayidwe kake ndikugwiritsa ntchito mafuta osungidwa ndi shuga popanga mphamvu m'thupi. [6]
Zakudya zamtundu wazipatso (100 g): 1.1 g
Momwe mungagwiritsire ntchito: Mutha kudya theka la zipatso tsiku lililonse.
12. Apple
Apple ndi gwero lalikulu la michere komanso ma polyphenols. Zimathandiza kwambiri kuchepetsa mafuta am'mimba mwa anthu omwe onenepa kwambiri. Polyphenols mu zipatso amathandizanso kugaya. [7]
Zakudya zamagetsi mu apulo (100 g): 2.4 g
Momwe mungagwiritsire ntchito: Onjezani maapulo pachakudya chanu cham'mawa powaphatikiza mu saladi yazipatso, oats kapena phala.
13. chogwirira
Mango amapanga zakudya zopatsa thanzi zomwe zimalimbikitsa kukhuta. Lili ndi beta-carotene, yomwe imathandiza kuchepetsa chiopsezo cha khansa. Mango amakhalanso ndi mavitamini C, B ndi lycopene ambiri, antioxidant omwe amathandiza kuchepetsa thupi.
Zakudya zamagetsi mumango (100 g): 1.6 g
Momwe mungagwiritsire ntchito: Musaphonye mango munthawi yake. Idyani pambuyo powasenda. Muthanso kukonza madzi a mango kapena ma smoothies.
14. Strawberry
Strawberry amachepetsa chiopsezo cha matenda amtima, kutupa, kunenepa kwambiri komanso kuthamanga kwa magazi chifukwa chakupezeka kwa zakudya zamafuta, flavonoids ndi zina zofunikira m'thupi. [8] CHIKWANGWANI mu chipatso chimathandizanso mosavuta pakuwongolera kunenepa.
Zakudya zamafuta mu sitiroberi (100 g): 2 g
Momwe mungagwiritsire ntchito: Phatikizani strawberries mu mbale yanu yazipatso. Muthanso kudya ndi yoghurt yachi Greek kapena kuwakwera pamwamba pa oats.
15. Kukula
Kuphuka kumakhala ndi index glycemic index ndi ma calories ochepa omwe amawapangitsa kukhala abwino kwa anthu omwe akuyesera kuonda. Ma plamu amakhalanso ndi mavitamini (A, C) ndi ma antioxidants.
Zakudya zamagulu mu plums (100 g): 1.4 g
Momwe mungagwiritsire ntchito: Onjezani ma plums ku smoothies, saladi kapena oatmeal.
Masamba
16. Karoti
Zipangizo zambiri zamasamba zitha kuthandiza kulimbikitsa kunenepa. Kaloti ali ndi vitamini K wambiri, potaziyamu ndi beta-carotene zomwe zimathandiza kuti thupi likhale lathanzi.
Zakudya zamafuta mu karoti (100 g): 3.1 g
Momwe mungagwiritsire ntchito: Idyani kaloti zosaphika kapena onjezerani masamba anu. Muthanso kuwonjezera pa supu kapena saladi.
17. Nandolo Zobiriwira
Nandolo zobiriwira ndizopangira mavitamini ndi mavitamini. Kuwagwiritsa ntchito tsiku lililonse kumatha kukuthandizani kuti muchepetse thupi chifukwa amakhala ngati chilakolako chofuna kudya.
Zakudya zamtundu wa nandolo wobiriwira (100 g): Magalamu 5.7
Momwe mungagwiritsire ntchito: Wiritsani nandolo zobiriwira ndikuziwonjezera ku saladi. Muthanso kudya zosaphika.
18. Turnip
Turnip ndi gwero labwino kwambiri lazakudya zomwe zimathandizira kulimbikitsa chimbudzi. Imasulanso thupi pochotsa poizoni wosafunikira. Turnip ndi njira yabwino yogwiritsidwira ntchito nkhomaliro kapena chakudya chamadzulo chifukwa imakulitsa kuchuluka kwa kagayidwe kake ndipo itha kuthandiza kuchepetsa thupi. [9]
Zakudya zamtundu wa turnips (100 g): 1.8 g
Momwe mungagwiritsire ntchito: Onjezerani mpiru msuzi kapena ndiwo zamasamba.
19. Ladyfinger
Ladyfinger kapena okra ndi gwero lolemera la folic acid, vitamini C, calcium ndi Vitamini B. Kugwiritsa ntchito okra pachakudya cham'mawa kapena pambuyo pa nkhomaliro kumatha kuyambitsa michere yambiri mthupi yomwe ingathandize kuchepetsa mafuta ndikulimbikitsa kulemera.
Zakudya zamankhwala mu ladyfinger (100 g): 3.2 g
Momwe mungagwiritsire ntchito: Konzani ma okra curry ndikuwadya ndi mpunga wabulauni kapena masamba athunthu.
20. Broccoli
Broccoli ndi mafuta ochepa. Kudya broccoli ngati chakudya chofunikira kumatha kuchepetsa kuchepa thupi chifukwa cha michere yambiri ndi madzi mumasamba. Mulinso mavitamini A, C, ndi K ndi calcium. Broccoli imathandizira kukhuta kwa nthawi yayitali ndipo imathandizira kuwongolera kuthamanga kwa magazi ndikulimbikitsa thanzi la mtima.
Zakudya zamafuta mu broccoli (100 g): 2.6 g
Momwe mungagwiritsire ntchito: Broccoli imapanga mwayi wathanzi wowonjezeredwa mu mbale ya veggie kapena saladi.
21. Sipinachi
Veggie yotereyi ndiyothandiza kwambiri pakulemera, mafupa athanzi, minofu ndi thanzi la mtima. Sipinachi imakhalanso ndi vitamini B2, omega-3 fatty acids ndi magnesium. [10]
Zakudya zamafuta mu sipinachi (100 g): 2.2 g
Momwe mungagwiritsire ntchito: Onjezani sipinachi pasitala, msuzi, masangweji kapena masamba.
22. Nyemba zobiriwira
Nyemba zobiriwira ndizopangira kwambiri fiber, vitamini C, folate, iron ndi silicon. Zakudyazi zimateteza chiopsezo cha khansa yam'mimba ndi matenda ashuga. Nyemba zobiriwira zimapanga chakudya chabwino ngati mukuyang'ana m'chiuno mwanu.
Zakudya zamafuta mumapeyala (100 g): 2.7 g
Momwe mungagwiritsire ntchito: Phatikizani nyemba zobiriwira mu msuzi kapena wiritsani ndikuwonjezera pa saladi anu.
23. Mbatata Yokoma
Mbatata imapindula ndi zakudya zamagetsi komanso ma antioxidants. Ndiwonso gwero labwino kwambiri la vitamini C, selenium ndi mchere womwe pamodzi umathandizira kulimbikitsa thanzi m'matumbo ndikupititsa patsogolo ntchito zaubongo. [khumi ndi chimodzi]
Zakudya zamafuta mu mbatata (100 g): 2.4 g
Momwe mungagwiritsire ntchito: Mwina wiritsani mbatata kapena grill kapena muziwotcha ndikudya.
24. Sikwashi
Mitundu ingapo ya squash imapezeka pamsika nthawi yachilimwe komanso yozizira. Chifukwa chokhala ndi mafuta ochepa kwambiri komanso mafuta okhala ndi fiber yambiri, squash amathandizira kuchepetsa mafuta amthupi. Kudya squash squash m'nyengo yozizira kungathandize kuwotcha ma kilo osafunikira mthupi.
Zakudya zamafuta mu squash (100 g): 2.1 g
Momwe mungagwiritsire ntchito: Onjezani sikwashi ku masamba kapena msuzi kapena konzani chitumbuwa.
25. Beetroot
Olemera ndi zakudya zonse zofunika monga fiber, potaziyamu, magnesium, chitsulo ndi vitamini C, beetroot ndi chakudya chabwino kwambiri chochepetsera thupi. Zimathandizanso chitetezo cha mthupi ndikuchotsa madzi ochulukirapo m'thupi, zomwe zingayambitsenso kunenepa. [12]
Zakudya zamafuta mu beetroot yosenda (100 g): 1.7 g
Momwe mungagwiritsire ntchito: Onjezani beetroot mu saladi wanu, pangani msuzi wa veggie, kapena khalani ndi kapu ya madzi a beetroot.
26. Zipatso za Brussels
Zipatso za Brussel ndi imodzi mwazinthu zabwino kwa anthu omwe akuchita masewera olimbitsa thupi. Chakudyachi chimakhala ndi michere yambiri, folacin, calcium, potaziyamu ndi vitamini A. Zomwe zili m'mabotolo zimangothandiza kuchepetsa mafuta amthupi komanso zimathandiza kutsitsa cholesterol.
Zakudya zamtundu waziphuphu za brussel (100 g): 3.8 g
Momwe mungagwiritsire ntchito: Cook Brussel amamera ndikudya kapena kusakaniza ndi veggie saladi.
27. Atitchoku
Matendawa amathandiza kuchepetsa matenda ashuga komanso kulemera kwa munthu. Zomera zimakhala ndi magnesium wokwanira, vitamini C, folic acid, zakudya zamagetsi, manganese ndi michere yambiri yofunikira. Artichokes amathandiza kuchotsa poizoni ndi madzi osafunikira mthupi ndikulimbikitsa kuwonda.
Zakudya zamagetsi mu artichokes (100 g): 5.4 g
Momwe mungagwiritsire ntchito: Idyani masamba a artichokes kapena chotulutsa chake chomwe chimapezeka pamsika.
Mbewu Zonse
28. Mpunga Wa Brown
Mpunga wa Brown uli ndi ulusi wambiri poyerekeza ndi mpunga woyera. Ichi ndichifukwa chake anthu omwe ali paulendo wochepetsa thupi amakonda kudya mpunga wofiirira m'malo mwa mpunga woyera. Mpunga wa Brown umakhalanso ndi glycemic index ndi micronutrients angapo. [13]
Zakudya zamtundu wa mpunga wofiirira (100 g): 4 g
Momwe mungagwiritsire ntchito: Idyani mpunga wofiirira nkhomaliro kapena chakudya chamadzulo. Muthanso kukonza phala la mpunga wofiirira pachakudya cham'mawa.
29. Mkate Wonse wa Tirigu
Mkate wonse wa tirigu ndiwokoma komanso wopatsa thanzi. Nthawi zambiri amasankhidwa kuposa buledi wina chifukwa chazida zambiri komanso zakudya zopatsa thanzi.
Zakudya zamafuta mu buledi wathunthu wa tirigu (100 g): 7.4 g
Momwe mungagwiritsire ntchito: Konzani sangweji ndi buledi wambewu kapena mukhale nawo ndi mafuta ochepa.
30. Nthambi ya Tirigu Yosasinthidwa
Mbewu za tirigu zosasinthidwa kapena Nthambi ya Miller ndizovala zakunja za tirigu zomwe zimakhala ndi michere yambiri, mavitamini ndi mchere. Zomwe zili ndi fiber zambiri zimapindulitsa mtima, m'matumbo komanso kugaya zakudya komanso zitha kuthandizira pakulemera. [14]
Zakudya zamafuta mu chinangwa cha tirigu wosasinthidwa (100 g): 42.8 g
Momwe mungagwiritsire ntchito: Fukani nthambi za miller ku msuzi wanu, smoothies kapena tirigu. Muthanso kuwasakaniza ndi yoghurt ndikudya.
31. Quinoa
Quinoa imakhala ndi fiber komanso mapuloteni ambiri. Kutumizidwa kwa quinoa kumachepetsa glycemic index ndikuchepetsa chimbudzi. Zimapanga njira yabwino yoyambira tsiku lanu. Quinoa imapereka chidzalo kuti musadye zakudya zopanda thanzi. Mwanjira imeneyi, imatha kupewa kumwa ma calories owonjezera ndikulimbikitsa kuwonda.
Zakudya zamafuta mu quinoa wosaphika (100 g): 7 g
Momwe mungagwiritsire ntchito: Khalani ndi quinoa pachakudya cham'mawa. Muthanso kugwiritsa ntchito ma smoothies, zopangira zopangira mphamvu, saladi, ndiwo zochuluka mchere kapena msuzi.
32. Oats
Oats amakhala ndi ulusi womwe ndi wabwino pakudya ndi m'mimba. Anthu omwe ali ndi mapulogalamu ochepetsa thupi nthawi zambiri amalangizidwa kuti azidya oats tsiku lililonse pachakudya cham'mawa. [khumi ndi zisanu]
Zakudya zamafuta mu oats (100 g): 10.1 g
Momwe mungagwiritsire ntchito: Lembani oats usiku umodzi mumkaka wopanda madzi kapena madzi. Onjezerani zipatso ku oats ndikudya. Muthanso kukonzekera upma kapena uttapam ndi oats wokutidwa.
33. Balere
Balere ali ndi mtundu umodzi wa zakudya zosungunuka zomwe zimatchedwa beta glucan. Izi zimathandiza kuchepetsa mafuta m'thupi ndi shuga m'thupi. Balere amadziwikanso kuti amasintha chimbudzi ndipo atha kuchepa. [16]
Zakudya zamafuta mu balere (100 g): 17.3 g
Momwe mungagwiritsire ntchito: Konzani phala ndi barele. Muthanso kuwonjezera pa supu kapena kuphika ufa wa barele ndikugwiritsa ntchito mukaphika.
34. Pasitala Yambewu Yonse
Pasitala yambewu yonse imachepetsa chilakolako chifukwa chokhala ndi michere yambiri. Izi zimachepetsa chiopsezo cha kunenepa kwambiri komanso matenda ashuga mwa anthu. [17]
Zakudya zamafuta mu pasitala yophika yokhazikika (100 g): 3.9 g
Momwe mungagwiritsire ntchito: Idyani pasitala wathunthu wa chakudya chamasana kapena chamadzulo.
35. Mafuta a Mtedza
Kafukufuku wochuluka akuti kumwa mafuta a chiponde kumathandiza kuchepetsa BMI, kukhala ndi chiuno choyenera, kuchepetsa kunenepa kwambiri komanso kuchepetsa kuchuluka kwa shuga mthupi. Izi ndichifukwa chakupezeka kwa michere yazakudya mu chakudya chambiri ichi. [18]
Zakudya zamafuta mu mafuta a chiponde (100 g): 5 g
Momwe mungagwiritsire ntchito: Mutha kuwonjezera batala wa peanut pafupifupi chilichonse pokhapokha ngati mulibe vuto la chiponde. Idyani zipatso ndi mafuta a chiponde kapena onjezerani ku yoghurt.
Masamba
36. Nkhuku
Chickpeas ndi magwero olemera a zomanga thupi ndi zakudya zamagetsi, zonse zomwe ndizofunikira pakufulumizitsa njira yochepetsera thupi. Ngakhale mbale yaying'ono ya nsawawa imatha kudzaza m'mimba mwanu ndikuchepetsa chilakolako chanu. [19]
Zakudya zamafuta mu nsawawa (100 g): 4 g
Momwe mungagwiritsire ntchito: Wiritsani nandolo ndipo mukhale nawo ngati chakudya chodyera pambuyo pa kadzutsa kapena nkhomaliro. Idyani nandolo masiku 3-4 pa sabata kuti mupindule nawo.
37. Nyemba zakuda
Nyemba zakuda zitha kukhala zakudya zabwino kwa anthu omwe akufuna kuonda mosavuta. Amathandizira kutaya mafuta amthupi ndikuwongolera kuchuluka kwa shuga wamagazi. Nyemba zakuda zimakhala ndi mafuta ochepa komanso ma fiber ambiri, omwe amachititsa kuti chimbudzi chikhale cholimba komanso chimalimbikitsa kuchepa thupi.
Zakudya zamtundu wa nyemba zakuda (100 g): 15.5 g
Momwe mungagwiritsire ntchito: Mutha kuwonjezera nyemba zakuda ku makeke, msuzi kapena ndiwo zamasamba pamodzi ndi kaloti, nyemba ndi nyemba.
38. Nyemba za Lima
Ngati mukufuna kuchepetsa kulemera kwanu msanga, idyani nyemba za lima ngati gawo la chakudya chokhazikika. Nyemba za Lima zimadzaza ndi michere ndipo zimakhala magwero achilengedwe ochepetsera kunenepa, kuperekanso chimbudzi choyenera ndikuwongolera kuchuluka kwa shuga wamagazi. Zomwe zimapezeka mu nyemba za lima zimathandizanso kuchepa kwa thupi ndipo zitha kuchepetsa kuchepa kwamafuta.
Zakudya zamafuta mu nyemba za lima (100 g): 19 g
Momwe mungagwiritsire ntchito: Nyemba za Lima zimayenda bwino ndi nsomba, nyama ndi nkhuku. Muthanso kuwiritsa nyemba za lima ndikuziwonjezera ku supu kapena saladi.
39. Gawani nandolo
Kugawa nandolo ndi gwero lokhala ndi mapuloteni ambiri omwe samangopatsa mphamvu zokwanira mthupi komanso amalimbikitsanso kuchepa thupi. Monga fiber, mapuloteni amathandizanso kuwotcha mafuta ndikuchepetsanso kugaya chakudya. Kugawa nandolo kumakupangitsani kumva kuti mulibe njala komanso kukhuta kwa nthawi yayitali. [makumi awiri]
Zakudya zamafuta mu nandolo zogawanika (100 g): 22.2 g
Momwe mungagwiritsire ntchito: Konzani saladi kapena msuzi ndi nandolo zogawanika ndikuzitenga ngati chokopa chamadzulo.
40. Maluwa
Nyemba zodzaza ndi mapuloteni ndi ulusi wosungunuka ndipo ndizochepa mafuta ndi mafuta. Amathandiza kuchepetsa mafuta m'thupi komanso kuchepetsa kugaya chakudya. Kukhalapo kwa starch yosagwira mu mphodza kumathandiza kuwotcha mafuta osungidwa ndikuwongolera njala. [makumi awiri ndi mphambu imodzi]
Zakudya zamafuta mu mphodza (100 g): 10,7 g
Momwe mungagwiritsire ntchito: Ikani mphodza yophika ku saladi kapena musakanize ndi masamba obiriwira.
41. Soybean
Soya ndimomwe amapezera mapuloteni komanso ma isoflavones. Izi zimathandizira pakuchepetsa kunenepa kwambiri ndikuchepetsa mafuta amthupi. Soya amakhalanso ndi michere yambiri yomwe ingathandize pakuwongolera kunenepa. [22]
Zakudya zamafuta mu soya (100 g): Magalamu 4.2
Momwe mungagwiritsire ntchito: Phatikizaninso soya m'masamba. Muthanso kupita kuzinthu zosiyanasiyana za soya monga soymilk, tofu, tempeh kapena buledi wa soya.
42. Nyemba za Impso
Nyemba za impso ndi chakudya champhamvu chochepetsera thupi. Ndiwo gwero lolemera kwambiri la protein lomwe limapangitsa kudzimva kukhala okwanira mukamamwa. Nyemba za impso zofiira zimachepetsa chidwi chofuna kudya zakudya zopanda thanzi ndikuwongolera kuchuluka kwa magalamu.
Zakudya zamafuta mu nyemba za impso (100 g): 15.2 g
Momwe mungagwiritsire ntchito: Wiritsani nyemba za impso zofiira ndikuziwonjezera pa saladi wa masamba.
Mbewu Zathanzi
43. Mbewu za fulakesi
Mbeu za fulakesi ndizopewetsa zachilengedwe. Zakudya zamagulu amtunduwu zimachedwetsa kugaya chakudya. Mbeu za fulakesi zimathandizanso kuchepetsa kutupa, kuyambitsa kagayidwe kake ndikuthandizira kukonza thanzi la mtima.
Ziphuphu zamtundu wa mbewu za fulakesi (100 g): 27.3 g
Momwe mungagwiritsire ntchito: Mutha kuyaza mbewu za fulakesi ndikugwiritsa ntchito oatmeal, yoghurt, saladi, kapena pofalitsa mkate. Kugwiritsa ntchito supuni ziwiri za mbewu za fulakesi kumatha kuchepetsa zopatsa mphamvu 250-500 patsiku.
44. Chia Mbewu
Mbeu za Chia zitha kuthandiza kuchepa thupi popeza zimadzaza ndi ma fiber omwe amapereka chidzalo ndikuchepetsa chikhumbo chokhala ndi zakudya zopanda thanzi. Kafukufuku akuwonetsa kuti ngakhale makapu awiri a mbewu za chia ndi okwanira kuti achepetse thupi. [2. 3]
Ziphuphu zamtundu wa mbewu za chia (100 g): 27.3 g
Momwe mungagwiritsire ntchito: Onjezani mbewu za chia ku oatmeal kapena smoothies.
45. Mbewu Dzungu
Monga dzungu, nthanga za dzungu ndizopindulitsanso pakuchepetsa thupi. Mbeu zamatungu zimakhala ndi michere yambiri komanso omega 3 fatty acids. Kukhala ndi mbewu kumatha kukuthandizani kukhetsa ma kilos owonjezera ndikupeza mawonekedwe omwe angafune. Imathandizanso kuchuluka kwa shuga m'magazi mthupi.
Ziphuphu zamtundu wa mbewu zamatumba (100 g): 6.5 g
Momwe mungagwiritsire ntchito: Idyani mbewu zamatungu (zosaphika / zowotcha) ngati chotupitsa. Muthanso kuwonjezera pa smoothies, soups, granola kapena zakudya zophika.
Zipatso Zouma
46. Mtengo wa amondi
Maamondi amatha kutsitsa m'mimba mwanu kwakanthawi. Amachepetsa kumverera kwa njala ndikudzaza m'mimba mwako chifukwa chakupezeka kwa mafuta amtundu wa monounsaturated ndi michere yazakudya.
Zakudya zamtundu wa amondi (100 g): 10.6 g
Momwe mungagwiritsire ntchito: Idyani maamondi monga chotupitsa madzulo kapena 3 koloko. Muthanso kuwonjezera pa oats kapena smoothies.
47. Anjeer (Mtengo Wouma)
Nkhuyu zouma, zomwe zimadziwikanso kuti anjeer, zimatha kuthandizira kulemera ngati nkhuyu zatsopano. Amawongolera kugwiritsa ntchito kalori ndikuchepetsa m'mimba mozungulira kuti mukhale ndi chiuno chabwino.
Zakudya zamagetsi mu anjeer (100 g): Magalamu 9.8
Momwe mungagwiritsire ntchito: Onjezani anjeer ku puddings kapena oats. Muthanso kuwonjezera pamene mukuphika m'malo mwa shuga.
48. Cashews
Magnesium ndi fiber mu cashews zimathandizira kuwongolera kagayidwe kathupi ndikuchepetsa thupi mosavuta. Cashews nawonso ndi gwero labwino la mapuloteni ndipo atha kuthandizira pakuwongolera.
Zakudya zamagetsi mu cashews (100 g): 2.9 g
Momwe mungagwiritsire ntchito: Khalani ndi ma cashews ngati chakudya chamasana kapena chowuma musanawanye.
49. Walnuts
Walnuts amathandizira kulimbikitsa kuchepa thupi ndikuchepetsa chiopsezo cha matenda amtima chifukwa chakupezeka kwa zakudya zamafuta. Zili ndi zotsatira zabwino pamlingo wa cholesterol komanso systolic magazi omwe angapangitse kuchepa kwamafuta amthupi. [24]
Zakudya zamagetsi mu walnuts (100 g): 6.7 g
Momwe mungagwiritsire ntchito: Onjezani walnuts ku saladi wa zipatso, pasitala kapena yoghurt. Muthanso kuwadya ndi zipatso zina zouma.
50. Prunes (Zouma Zouma)
Ma prunes amathandiza kuchepetsa njala poletsa chilakolakocho. Ndiwo magwero abwino amphamvu ndikuthandizira kuwongolera shuga wamagazi chifukwa chakupezeka kwa fiber, fructose ndi sorbitol. [25]
Zakudya zamtundu wa prunes (100 g): 7.1 g
Momwe mungagwiritsire ntchito: Idyani prunes nokha ngati chotupitsa kapena kuwonjezera pa oatmeal kapena pudding.
51. Madeti
Madeti ali ndi michere yambiri, mafuta acid ndi chitsulo. Zakudyazi zimatha kuthandiza kuchepa thupi pochepetsa mafuta amthupi. Madeti ndi chakudya chopatsa mphamvu chomwe chingapangitse kuti munthu akhale wokhutira kwanthawi yayitali.
Zakudya zamafuta m'masiku (100 g): 8 g
Momwe mungagwiritsire ntchito: Chotsani nyemba pamasiku ndikuzidya zokha kapena ndi zipatso zina zowuma. Muthanso kuwakweza pamwamba pa mchere kapena masaladi.
Zindikirani: Mfundo zonse zomwe zatchulidwa m'nkhaniyi ndi malinga ndi United States department of Agriculture (USDA).
