Litholoana tse 11 tse phetseng hantle, tse nang le khalori e phahameng ho u thusa ho nona

Litaba

• Litholoana tse ncha
• 1. Libanana
• 2. Li-avocado
• 3. Nama ea kokonate
• 4. Mango
• Litholoana tse omisitsoeng
• 5. Matsatsi
• 6. Lipalesa
• 7. Liapolekose tse omisitsoeng
• 8. Lifeiga tse omisitsoeng
• 9. Lihlahisoa
• 10. Sultana
• 11. Li-currants
• Ntlha ea bohlokoa

Bakeng sa batho ba bang, ho ba boima kapa ho aha mesifa e ka ba phephetso.

Le ha litholoana hangata e se sehlopha sa pele sa lijo tse tlang kelellong ea hau ha u leka ho li ngata, mefuta e mengata ea litholoana e ka fana ka likhalori tse eketsehileng tseo 'mele oa hau o li hlokang ho nona.

Ho feta moo, ba paka livithamini le liminerale tsa bohlokoa ho tšehetsa bophelo ba hau.

Mona ke litholoana tse 11 tse phetseng hantle le tse phahameng tse ka u thusang ho ba boima.

Litholoana tse ncha

Le ha litholoana tse ngata li na le lik'hilojule tse ngata, tse ngata li ka u thusa ho ba le boima ba 'mele ka lebaka la carb ea tsona e phahameng kapa mafura.

Litholoana tse ncha tse 4 tse ka u thusang ho nona.

1. Libanana

Libanana ke khetho e ntlehali haeba u batla ho nona.

Ha li na phepo feela empa hape ke mohloli o motle oa li-carbs le likhalori.

Banana e le 'ngoe e boholo bo mahareng (118-gram) e na le limatlafatsi tse latelang ():

• Lik'halori: 105
• Liprotheine: 1 gram
• Mafura: 0,4 dikgerama
• Li-carb: 27 dikgerama
• Faeba: 3 dikgerama
• Vithamine B6: 26% ea Boleng ba Letsatsi le Letsatsi (DV)
• Manganese: 13% ea DV

Ntle le moo, libanana li paka tse ling tse ngata tsa micronutrients. Libanana tse tala, haholo-holo, li na le starch e hanang, e fetang ka har'a tšilo ea lijo e sa silang. Lipatlisiso li hokahantse starch e sa thibeleng le ntlafatso ea bophelo bo botle ba mala.

Libanana ke seneke se bobebe ha ho jeoa 'me se ka kenyelletsoa ho oatmeal kapa smoothies e entsoeng ka lisebelisoa tse ling tsa likhalori tse phahameng, joalo ka botoro ea linate kapa yogurt e mafura ho u thusa ho nona.

2. Li-avocado

Li-avocado li ithorisa ka botumo bo tsotehang ba limatlafatsi. Hape, li na le lik'hilojule tse ngata le mafura a phetseng hantle, e li etsang khetho e ntlehali bakeng sa batho ba batlang ho nona.

Halofo ea avocado ea boholo bo mahareng (100-gram) e na le limatlafatsi tse latelang ():

• Lik'halori: 161
• Liprotheine: 2 dikgerama
• Mafura: Ligrama tse 15
• Li-carb: 8.6 dikgerama
• Faeba: 7 dikgerama
• Vithamine K: 17.5% ea DV
• Folate: 21% ea DV

Li-avocado li boetse li ruile li-micronutrients tse ling tse ngata, ho kenyeletsoa potasiamo le livithamini K, C, B5 (pantothenic acid), le B6 (pyridoxine) ().

Ho feta moo, li feto-fetoha ka mokhoa o tsotehang 'me li ka sebelisoa ka litsela tse ngata. Leka ho li eketsa ho sopho le lisalate kapa ho li sebelisa joalo ka jala haufi le mohloli oa protheine joalo ka mahe.

3. Nama ea kokonate

Kokonate ke tholoana e tenyetsehang e fumaneng botumo ka melemo ea eona e mengata ea bophelo bo botle. Hape ke mohloli o moholo oa lik'halori, kaha o na le mafura a mangata ebile o itekanetse ka li-carbs.

1-ounce (28-gram) ea nama ea kokonate e fana ka limatlafatsi tse latelang ():

• Lik'halori: 99
• Liprotheine: 1 dikgerama
• Mafura: 9.4 dikgerama
• Li-carb: 4.3 dikgerama
• Faeba: 2,5 dikgerama
• Manganese: 17% ea DV
• Selenium: 5% ea DV

Nama ea coconut e boetse e na le liminerale tse ngata tsa bohlokoa, ho kenyeletsoa phosphorus le koporo.

Ho feta tsohle, e ka natefeloa ka litsela tse ngata. Leka ho fafatsa coconut e halikiloeng holim'a salate ea litholoana, ho e kenya ka har'a li-fries, kapa ho e kopanya ka sopho le li-smoothies ho eketsa khalori ea lijo tsa hau le lijo tse bobebe.

4. Mango

Mango ke litholoana tse monate, tse monate tse nang le boemo bo tsotehang ba limatlafatsi.

Joalo ka libanana, limango ke mohloli o motle oa likhalori - haholo-holo tse tsoang li-carbs.

Senoelo se le seng (ligrama tse 165) sa limango se fana ka limatlafatsi tse latelang ():

• Lik'halori: 99
• Liprotheine: 1.4 dikgerama
• Mafura: 0,6 dikgerama
• Li-carb: 25 dikgerama
• Faeba: 3 dikgerama
• Vithamine C: 67% ea DV
• Folate: 18% ea DV

Ho feta moo, limango ke mohloli o motle oa koporo, livithamini tse 'maloa tsa B, le livithamini A le E.

Mango o monate o le mong empa hape o eketsa haholo ho smoothies, salsas le salate ea lehlabula. Leka ho kopanya mango o sa tsoa khuoa le lisebelisoa tse nang le likhalori tse phahameng joalo ka linate kapa kokonate haeba sepheo sa hau e le ho fumana boima ba 'mele.

Litholoana tse ling tse ncha, tse kang avocado le coconut, ke mehloli e metle ea mafura a phetseng hantle, a ka u thusang ho nona. Libanana le limango li na le li-carbs le likhalori tse ngata.

Litholoana tse omisitsoeng

Litholoana tse omisitsoeng ke litholoana tse tlositsoeng hoo e ka bang metsi 'ohle a tsona ka mekhoa e fapaneng ea ho omisa.

Se setseng ke seneke se nang le matla a mangata seo, le ha se le nyane haholo, se nang le phepo e ntle. Ebile, liphuputso li hakanya hore litholoana tse omisitsoeng li na le micronutrients e fetang makhetlo a 3-5 ho feta litholoana tse ncha ().

Hobane litholoana tse omisitsoeng li matla haholo, li ntle haholo bakeng sa batho ba lekang ho nona. Leha ho le joalo, li na le tsoekere e ngata ea tlhaho, ka hona ho molemo ho li kopanya le mohloli oa mafura a phetseng hantle kapa protheine ho fokotsa litlamorao tse ka bang teng ho tsoekere ea mali ().

Mona ke likhalori tse phahameng, litholoana tse omisitsoeng tse ka u thusang ho nona.

5. Matsatsi

Matsatsi ke litholoana tse nyane tse tlokotsing tsa palema ea palema, e melang libakeng tse chesang tse mongobo.

Ka tloaelo li rekisoa li omisitsoe linaheng tse ngata tsa Bophirimela ebe li laeloa ka limatlafatsi.

Letsatsi le le leng (ligrama tse 24) le fana ka limatlafatsi tse latelang ():

• Lik'halori: 66.5
• Liprotheine: 0,4 dikgerama
• Mafura: 0,1 dikgerama
• Li-carb: 18 dikgerama
• Faeba: 1,6 dikgerama
• Potasiamo: 4% ea DV
• Magnesium: 3% ea DV

Litholoana tsena hape ke mohloli o motle oa koporo, mankanese, tšepe le vithamine B6.

Kaha matsatsi a rekisoa hangata a omisitsoe, a na le nako e telele ea lishelefo, ho a etsa tsela e fapaneng ea ho eketsa khalori ea hau. Li etsa binder e ntle haholo linthong tse besitsoeng kapa li ka natefeloa ke tsona.

Leka matsatsi a ho koahela ka botoro ea almonde le li-flakes tsa coconut bakeng sa seneke se phetseng hantle se nang le likhalori tse ngata.

6. Lipalesa

Lipalesa ke li-plum tse omisitsoeng tse pakang litebele tse nang le phepo e nepahetseng.

1-ounce (28-gram) e sebelisang prunes e fana ka limatlafatsi tse latelang ():

• Lik'halori: 67
• Liprotheine: 0,6 dikgerama
• Mafura: 0,1 dikgerama
• Li-carb: 18 dikgerama
• Faeba: 2 dikgerama
• Vithamine K: 14% ea DV
• Potasiamo: 4.4% ea DV

Prunes e boetse e tsejoa ka bokhoni ba eona ba ho fokotsa ho sokela. Likahare tsa bona li ka thusa ho eketsa bongata setulong sa hau le ho potlakisa ho tsamaea ha hao ka maleng a hau.

Lipurumu li na le bophelo bo bolelele ba nako e telele 'me ho bonolo ho li eketsa lijong tsa hau, ho li etsa tsela e bonolo ea ho eketsa khalori ea hau le ho thusa ho eketsa boima ba' mele. Li latsoa tse ntle ka botsona, empa hape u ka li thabela ka har'a lisalate tseo u li ratang, li-smoothies le thepa e besitsoeng.

7. Liapolekose tse omisitsoeng

Liapolekose ke tholoana ea majoe e tummeng e mosehla e ka natefeloang le e omisitsoeng.

1 ounce (28-gram) ea liapolekose tse omisitsoeng e fana ka limatlafatsi tse latelang ():

• Lik'halori: 67
• Liprotheine: 0,8 dikgerama
• Mafura: 0,1 dikgerama
• Li-carb: 18 dikgerama
• Faeba: 2 dikgerama
• Vithamine A: 6% ea DV
• Vithamine E: 8% ea DV

Ntle le ho ba mohloli o motle oa lik'halori, liapolekose tse omisitsoeng ke mohloli o motle oa beta-carotene, lutein le zeaxanthin - li-pigment tsa limela tse tharo tse tšehetsang bophelo ba mahlo ().

Liapolekose tse omisitsoeng li etsa sejo se monate sa ho thonaka mantsiboea 'me li nyalana hantle le linate le chisi, tse ka u thusang ho nona, kaha ke mehloli e metle ea likhalori le mafura.

8. Lifeiga tse omisitsoeng

Lifeiga ke litholoana tse sa tsoa khuoa le tse omisitsoeng, 'me ke tholoana e tsebahalang e nang le tatso e monate empa e le bonolo.

1-ounce (28-gram) ea feiga e omisitsoeng e fana ka limatlafatsi tse latelang ():

• Lik'halori: 70
• Liprotheine: 1 dikgerama
• Mafura: 0,3 grama
• Li-carb: 18 dikgerama
• Faeba: 3 dikgerama
• Potasiamo: 4% ea DV
• Khalsiamo: 3.5% ea DV

Lifeiga tse omisitsoeng li monate ka botsona kapa li ka natefisoa hore li khabisoe habore, yogurt kapa lisalate. Li boetse li kopane hantle le chisi le li-crackers.

Batho ba bang ba khetha ho nolofatsa lifeiga tsa bona tse omisitsoeng ka ho li belisa ka metsing ho fihlela metsotso e 10.

9. Lihlahisoa

Lihlahisoa tsa morara ke morara o omisitsoeng o tlang ka boholo le mebala e fapaneng.

United States le Canada, lebitso lena ka kakaretso le bolela mefuta eohle ea morara o omisitsoeng, athe Australia, New Zealand, Ireland le United Kingdom, e hlalosa feela mefuta e meholo e lefifi, e meholo.

1 ounce (28-gram) e fanang ka morara o omisitsoeng e fana ka limatlafatsi tse latelang ():

• Lik'halori: 85
• Liprotheine: 1 dikgerama
• Mafura: 0,1 dikgerama
• Li-carb: 22 dikgerama
• Faeba: 1 dikgerama
• Potasiamo: 4,5% ea DV
• Tšepe: 3% ea DV

Lihlahisoa li boetse ke mohloli o motle oa koporo, manganese, magnesium le livithamini tse ngata tsa B.

Ho eketsa morara ho seo u se jang ke tsela e bonolo ea ho eketsa khalori ea hau. Li latsoa haholo ka ntle ho lebokose mme li kopana hantle le linate, yogurts, chisi, lisalate le oatmeal.

10. Sultana

Joaloka morara o omisitsoeng, sultana ke mofuta o mong oa morara o omisitsoeng.

Leha ho le joalo, li entsoe ka morara o motala o senang peo, haholo mofuta oa Thompson o se nang Peo. United States, hangata sultana e bitsoa "morara o omisitsoeng oa khauta" ka lebaka la 'mala oa bona o bobebe.

1-ounce (28-gram) ea sultana e fana ka limatlafatsi tse latelang ():

• Lik'halori: 91
• Liprotheine: 0,7 dikgerama
• Mafura: 0 dikgerama
• Li-carb: 22 dikgerama
• Faeba: 0,7 dikgerama
• Tšepe: 4.2% ea DV

Li-sultana li ka jeoa ka mokhoa o ts'oanang le morara o omisitsoeng, ho li etsa tsela e bonolo ea ho eketsa khalori ea hau. Li je li le ling kapa u li kopanye le linate, yogurts, chisi kapa lisalate.

11. Li-currants

Li-currants ke morara o monyane, o monate, o omisitsoeng oa mofuta o bitsoang "Korinthe e Ntšo."

Le ha li le nyane haholo, li paka tatso e matla, e bosoasoi, e li etsang hore li sebelisoe habonolo.

1-ounce (28-gram) ea li-currants e fana ka limatlafatsi tse latelang ():

• Lik'halori: 79
• Liprotheine: 1,14 dikgerama
• Mafura: 0,1 dikgerama
• Li-carb: 21 dikgerama
• Faeba: 2 dikgerama
• Koporo: 15% ea DV
• Tšepe: 5% ea DV

Li-currants le tsona ke mohloli o motle oa zinc, potasiamo, magnesium le li-micronutrients tse ling.

Leka ho eketsa li-currants ho li-yogurts, li-stuffing le lijana tse besitsoeng ho eketsa likhalori tsa bona. Li ka natefeloa ka linate le lipeo e le seneke se hlabosang sa hoseng kapa hoseng.

Litholoana tse omisitsoeng, tse kang matsatsi, lipalesa, li-apricot, lifeiga, sultana, currants le morara o omisitsoeng, li na le lik'hilojule tse ngata ho feta tse ling tse ncha, e leng se etsang hore e be mekhoa e metle ea ho nona. Ntle le moo, ba tloaetse ho paka li-micronutrients tse fetang makhetlo a 3-5.

Ntlha ea bohlokoa

Ho na le li-calorie tse ngata tse phahameng, litholoana tse nang le limatlafatsi tse ka u thusang ho phela hantle 'meleng le ho u thusa ho nona.

Ho kenyelletsa litholoana tse 'maloa tse boletsoeng kaholimo lijong tsa hau kapa lijong tse bobebe ho ka thusa ho eketsa khalori ea hau ea letsatsi le letsatsi le ho thusa ho eketsa boima ba' mele.

Ntle le moo, ho kopanya litholoana tsena le mohloli oa protheine kapa mafura ho ka eketsa likhalori tse ngata ha o ntse o netefatsa hore maemo a tsoekere ea mali a lula a tsitsitse.