Litholoana tsa 10 ho theola boima ba 'mele (ka li-calories tse fokolang)

Litaba

• 1. Fragola
• 2. Apple
• 3. Pear
• 4. Kiwi
• 5. Papaya
• 6. Lemone
• 7. Tangerine
• 8. Blueberry
• 9. Mahapu
• 10. Pitaia

Morero o motle oa ho fokotsa boima ba 'mele le ho fokotsa mafura a mpeng ke ho ja litholoana tsa letsatsi le letsatsi tse ratang ho theola boima ba' mele, ekaba ka lebaka la likhalori tse fokolang, fiber ea eona e ngata kapa index ea eona e tlase ea glycemic.

Litholoana, ka kakaretso, li na le lik'hilojule tse tlase, leha ho le joalo ho bohlokoa hore ho jeoa tse lekaneng, 'me li ka kenyelletsoa lijong tse bobebe kapa e le sopho ea lijo tsa mantlha. Karolo e khothalletsoang ke litholoana tse 2 ho isa ho tse 3 tse fapaneng ka letsatsi, ho bohlokoa ho li kenyelletsa lijong tse tlase tsa khalori tse lokelang ho tsamaea le ho ikoetlisa khafetsa. Sena se nolofalletsa ho eketsa metabolism le ho sebelisa pokello ea mafura a bokellaneng 'meleng, e leng ho thusang ho theola boima ba' mele.

1. Fragola

Li-calories ka 100 g: Lik'hilojule tse 30 le ligrama tse 2 tsa faeba.

Karolo e khothalletsoang: 1/4 senoelo se secha sa fragola.

Fragole e u thusa ho theola boima ba 'mele hobane e na le lik'hilojule tse mpe mme ho ekelletsa moo, li na le metsoako ea bioactive ka lebaka la bongata ba vithamine ea C, folate le phenolic compounds, e fanang ka litlamorao tsa antioxidant le anti-inflammatory.

Ntle le moo, fragole li na le fiber e ngata, li thusa ho laola maemo a tsoekere maling, kaha a eketsa maikutlo a ho khora, a fokotsa likhalori tse kenngoeng le ho rata ho theola boima ba 'mele. Li boetse li na le potasiamo e ngata, e thusang ho laola khatello ea mali.

2. Apple

Li-calories ka 100 g: Lik'hilojule tse 56 le ligrama tse 1,3 tsa fiber.

Karolo e khothalletsoang: 1 yuniti e mahareng ea 110 g.

Liapole li u thusa ho theola boima ba 'mele hobane li na le li-antioxidants tse ngata tse kang catechins le chlorogenic acid, hape li na le likhoele tse kang quercetin, e thusang ho laola maemo a tsoekere maling, ho ntlafatsa tšilo ea lijo le ho fokotsa maemo a k'holeseterole le triglyceride. Ntle le moo, tšebeliso ea liapole khafetsa e ka thusa ho fokotsa kotsi ea motho ea lefu la pelo, mofetše le asma.

Liapole tse besitsoeng tse nang le sinamone kapa li-clove li na le likhalori tse 'maloa ebile ke lijo tse tsoekere tse hlabosang le tse matlafatsang. Fumana melemo eohle ea apole.

3. Pear

Li-calories ka ligrama tse 100: lik'hilojule tse ka bang 53 le ligrama tse 3 tsa fiber.

Karolo e khothalletsoang: 1/2 yuniti kapa ligrama tse 110.

Pear e thusa ho theola boima ba 'mele hobane e na le fiber e ngata, e thusang ho ntlafatsa tsamaiso ea mala le ho tlosa tlala. E bile e thusa ho laola maemo a k'holeseterole ea mali. Liperekisi tse besitsoeng ka sinamone le tsona ke lijo tse tsoekere tse ntle tseo ntle le ho ba monate li u thusang ho theola boima ba 'mele.

4. Kiwi

Li-calories ka 100 g: Lik'hilojule tse 51 le ligrama tse 2.7 tsa fiber.

Karolo e khothalletsoang: 1 yuniti e mahareng kapa ligrama tse 100.

Har'a melemo ea Kiwi ke ho loantša ho patoa le bokhoni ba ho khotsofatsa takatso ea hau ea lijo, e boetse e na le vithamine C e ngata ebile e na le diuretic.

5. Papaya

Li-calories ka 100 g: Lik'hilojule tse 45 le ligrama tse 1.8 tsa fiber.

Karolo e khothalletsoang: 1 kopi ea papaya e hlakiloeng kapa ligrama tse 220

Diuretic ebile e na le fiber e ngata, e thusa ho felisa mantle le ho loantša mpa e ruruhileng. Papaya e loketse ho thusa ho laola lefu la tsoekere le ho imolla matšoao a gastritis. Selae sa papaya se khethiloeng se nang le nkho e le 'ngoe ea yogurt e bonolo ke khetho e ntle bakeng sa seneke sa hau sa hoseng.

6. Lemone

Li-calories ka ligrama tse 100: Lik'hilojule tse 14 le ligrama tse 2.1 tsa faeba.

Ke diuretic, e nang le vithamine C e ngata ebile e na le antioxidant e matla, e thusang ho felisa chefo le ho etsa hore letlalo le be matala haholoanyane. Ho nka tee ea lekhapetla la sirilamunu letsatsi le leng le le leng ke tsela e ntle ea ho ja lemone e se nang tsoekere le ho natefeloa ke melemo eohle ea eona.

Lemone e boetse e thusa ho theola k'holeseterole le tsoekere maling. Ithute hore na lemone e ka u thusa joang ho theola boima ba 'mele.

7. Tangerine

Li-calories ka 100 g: Lik'hilojule tse 44 le ligrama tse 1,7 tsa fiber.

Karolo e khothalletsoang: Likarolo tse nyane tse 2 kapa ligrama tse 225.

Tangerine e u thusa ho theola boima ba 'mele hobane e na le metsi le fiber, hape e na le lik'hilojule tse tlase. Tholoana ena e na le vithamine ea C e ngata, e thusang ho monya tšepe ka maleng le ho matlafatsa sesole sa 'mele. Likhoele tsa eona li ntlafatsa tsamaiso ea mala, li fokotsa ho monya mafura le ho thusa ho laola tsoekere maling. Fumana melemo ea bophelo bo botle ba tangerine.

8. Blueberry

Li-calories ka 100 g: Lik'hilojule tse 57 le ligrama tse 2.4 tsa fiber.

Karolo e khothalletsoang: 3/4 senoelo.

Li-blueberries ke litholoana tse nang le melemo e 'maloa ea bophelo bo botle, hobane ha li na li-calories tse fokolang feela empa li na le fiber e ngata haholo, e thusang ho laola maemo a tsoekere ea mali le ho theola LDL cholesterol. Ho phaella moo, e na le li-antioxidants, e fokotsang ho ruruha ha 'mele le tšenyo e bakiloeng ke li-radicals tsa mahala.

9. Mahapu

Li-calories ka 100 g: Lik'hilojule tse 29 le 0,9 g ea fiber.

Karolo e khothalletsoang: 1 senoelo sa mahapu a hlakiloeng.

Mahapu a thusa ho fokotsa boima ba 'mele ka lebaka la litšobotsi tsa ona tsa ho ntša metsi, tse thusang ho fokotsa ho boloka metsi ka ha a na le metsi. Ntle le moo, e na le potasiamo e ngata, fiber le li-antioxidants joalo ka vithamine C, beta-carotenes le lycopene.

10. Pitaia

Li-calories ka 100 g: Lik'hilojule tse 50 le ligrama tse 3 tsa fiber.

Karolo e khothalletsoang: 1 yuniti e mahareng.

Pitaia ke tholoana ea khalori e tlase, e nang le li-antioxidants, joalo ka betalains le flavonoids, ntle le ho ba le vithamine C, tšepe le fiber, hara metsoako e meng e ratang ho theola boima ba 'mele, ntlafatso ea sesole sa' mele, taolo ea tsoekere mali le phokotso ea mafura a bokellaneng sebeteng.

Fumana melemo e meng ea pitaia.