Kana iwe usina kuderedza uremu munguva yezhizha, chinodaro chirevo, isa chinangwa chitsva: kuve mutete mugore idzva! Nguva huru uye yekumira yezororo rechando inowira pane bounty yezvipo zvinonaka zve autumn. Chii chichabatsira kuderedza uremu uye kuderedza macalorie, uye kukurumidza metabolism?
Koliflower
Calorie (pa100 g yechigadzirwa): 25 KK, mafuta - 0.3 g, makhahydrates - 5 g, Mapuroteni 1.9 g, glucose - 1.9 g, fiber fiber - 2 g.
Hupfumi hwefiber uye hurombo hwemakabhohaidhiretsi (chichave chichifadza vateveri vekudya kwakaderera-carb), cauliflower ine vhitamini C yakawanda, calcium, uye magnesium, iyo inomhanyisa metabolism uye inoita kuti iwe unyarare zvakanyanya. Soups, kupfeka pasta, casseroles uye pie, saladi, uye kunyange pizza cauliflower yakaoma kukanganisa ndiro, kunyanya nyanzvi. Kunyangwe iyo yakanaka yekare yekubheka yekabheji mubatter inopfumisa zvakanyanya kudya kwako kwekudya.
Brussels inomera
Calorie (pa100 g yechigadzirwa): 43 KK, -0 mafuta, makabhohaidhiretsi 8 g, Protein - 4,8 g.
Zvinoshamisa zvakadyiswa chikamu chetafura: kudya kwemanheru neBrussels nhungirwa kunopa kunzwa kwekuguta kweanopfuura maawa matatu. Yakapfuma mu potassium uye calcium, uye mavhitaminzi B3, C, A, 6, kabichi inobatsira kubvisa kuzvimba uye kubvisa mvura yakawandisa kubva mumuviri. Zvirokwazvo zvichave zvakanaka kuve pachikero mangwanani anotevera uye kuona vanochiva zvishoma! MaBrussels anomera anowanzo shandisa dhishi repadivi kana chidimbu chemuriwo kana kuti anongopihwa masosi uye madhirezi.
Yam
Calorie (pa100 g yechigadzirwa): 61 KK, mafuta - 0 carbs - 14,6 g, Protein 2 g.
Nekuda kwemaitiro ayo anobatsira uye kuumbwa kwehomoni, iyi mbatatisi inonyatsoda vasikana vakatetepa. Kana kudya kwako kwakashata mufiber, uye iwe haugone kumira beet nemakarotsi, dzidza kubika mayam. Curry, pie, salads, smoothies, uye soups ndezvimwe zvezvaunogona kuita muriwo uyu unovaka muviri uye une macalorie mashoma. Kunze kwezvo, anoita zvemashiripiti anodzora kudya kwako uye anozadza muviri nemavhitamini anobatsira.
Pumpkin
Calorie (pa100 g yechigadzirwa): 28 KK, mafuta - 0.3 g, makabhohaidhiretsi - 7.7 g, Mapuroteni 1,3 g.
Iyo dzungu pachayo ivhitamini uye mineral cocktail: mavitamini C, E, B1, B2, PP, uye beta-carotene uye potassium, calcium, iron, magnesium, mhangura, zingi, cobalt, silicon, fluorine. Uye sezvo nhanga iri 90 muzana yemvura, inogona kushandiswa zvakanyanya mukudya kwako kubika. Kunyanya mumadhizeti kubheka, kubika, kudhirowa, kuumba nemichero. Diluted porridge, isa mumuto, zviyo, kana saladhi.
apuro
Calorie (pa100 g yechigadzirwa): 47 KK, mafuta - 0,4 g makhahydrates - 9.8 g, Protein 0.4 g
Maapuro anokurudzirwa kudya mbishi kuti agutse muviri nemavhitaminzi A, B, uye C. Asi kunyanya seimwe nzira kune dessert uye sechinhu chinoshandiswa mundiro yemaapuro yakakurumbira zvikuru. Ivo vanozopfumisa kuravira kweakawanda masmoothies nemajusi, kuita keke kana dhadha, yakakodzera sehwaro hwekubheka kana inotapira mbatatisi yakakanyiwa, sorbet, uye marshmallows.
