Chii chekudya kuchengetedza mashoma macalorie? Zvimwe uye kuunza muviri wako nyasha nenzira yesimba uye mavitamini? Heano mamwe ezvikafu zvinogutsa izvi zvinodiwa.
Mbatata yakabikwa
Imwe mbatatisi yakabikwa ine mazana zana macalorie uye yakakosha sosi yevhitamini C, e, zvicherwa - magnesium, zinc, calcium, potasium uye phosphorus uye zvakakosha amino acids, fiber uye starch. Muviri unotora mbatatisi kwenguva yakareba, uye nekudaro kunzwa kwenzara hakuzokurumidze kuita kuti vanzwe.
Yakabikwa Apple
Maapuro - chimwe chezvibereko zvinobatsira kwazvo. Uye zvakabikwa, zvine pundutso patinogaya. Apple ine mavitamini akawanda C, E, B1, B2, B6, P, uye iron, potasium, phosphorus, calcium, magnesium, sodium. Mamwe maapuro anovandudza kuumbwa kweropa, kumutsidzira muviri, kusimbisa immune system. Imwe yakabikwa iri pakati nepakati Apple haina zvinopfuura zana macalorie.
maarumondi
14 maarumondi nzungu ane zana macalorie uye anopa mavitamini E uye D, antioxidants, b mavitamini Maamondi anowedzera immune system, anonyaradza tsinga, inovandudza mashandiro ehuropi, inosimbisa kugaya nekushanda kwemoyo. Maarumondi zvakare anobatsira kune avo vanoda kuwedzera hujaya nekuvandudza chitarisiko.
kuti shrimp
13 yakachengetwa shrimp ine zana macalorie, uye ndicho chinwiwa chakakwana kune chero munhu anoda hove. Shrimp inopa protein, iyo yakakosha mukukura kwemhasuru uye kuonda. Iyo shrimp yakawanda phosphorus, sodium, iodine, calcium, mavitamini b, C, D uye polyunsaturated fatty acids omega-100.
Miorivhi
Kwete kusapfuura zana macalorie - tora tudyo 100-9 maorivhi - sosi yezvinhu zana zvinoshanda. Izvi mavitamini, uye mashuga, uye mapuroteni, uye pectin, uye mafuta acids, ayo anoderedza mwero wecholesterol muropa, anovandudza kugaya, anosimbisa immune system.
Mazambiringa
Bunch ramazambiringa kunze kwemabriji anosvika makumi matatu nemashanu - iri zvakare zana macalorie. Mazambiringa akawanda anobatsira mashuga, organic acids, fiber, mavitamini b, C, R, pectin uye enzyme. Aya mabriji zvinhu zvakadai se sodium, potasium, calcium, phosphorus, iron, nezvimwe.