Ukutya okune-Fibre-Rich okunokuthi kuncede ukunciphisa umzimba ngokulula

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

Thumela

Ndithumele Nge-Imeyile Veza Kwindawo

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Ifayibha sisondlo esibalulekileyo esisekwe kwizityalo esikunceda ikakhulu ukukhuthaza ukwehla kobunzima kunye nokugcina ukutya kokutya kunye namathumbu, ukunciphisa iminqweno engafunekiyo, ukwehlisa amanqanaba eswekile yegazi, ukulwa ukuqhina kunye nokunciphisa umngcipheko wokubetha. Ukutya okutyebileyo okune-fiber kunceda ukukhulisa isisu kwaye kwenze ukwetyisa kucothe ukuthintela iswekile ekhawulezileyo kunye ne-cholesterol emzimbeni. [1]

Ukutyeba kakhulu ngumba ophambili njengoko uninzi lweemeko zempilo ezinje ngeswekile, isifo sentliziyo kunye nokukhuluphala ngenxa yokunyuka kwamafutha omzimba. Ukunciphisa ubungakanani bokutya okanye indlala ayisosisombululo sokunciphisa umzimba njengoko kunokubangela ukunqongophala kwezininzi izondlo emzimbeni.

Eyona ndlela yokunciphisa umzimba ngelixa ugcina ulungelelwaniso lwezondlo emzimbeni kukutya ukutya okune-fiber. Abancedi kuphela kulawulo lobunzima kodwa bakwabonelela ngezondlo ezibalulekileyo ekusebenzeni kakuhle komzimba. Jonga ukutya okufunekayo okunceda ukunciphisa umzimba ngokulula. Kwakhona khumbula, kuhlala kulungile ukudibanisa zombini umthambo kunye nokutya okunefayibha yohambo lokunciphisa umzimba.

Iziqhamo

1. Amapere

Amapheya aphakathi kweziqhamo eziphambili ezipakishwe ngokuxinana ngefayibha yokutya. Kananjalo ziyatyetyiswa antioxidants kunye phenolic iikhompawundi. [1]

Ifayibha yokutya kwiipeya (100 g): 3.1 g

Kusetyenziswa kwanjani: Yitya amapere ngokuthe ngqo kulusu. Ungazongeza kwisitya sakho sesithelo okanye uzisebenzise emva kokuzosa.

2. Iavokhado

Ukotapeya unamafutha asempilweni kunye nezinye izakha mzimba ezibalulekileyo ezinje ngeevithamini, nemagniziyam, neeasidi ezinamafutha kunye ne potassium Ikwangumthombo obalaseleyo wee-phytochemicals ezinokunceda kulawulo lobunzima kunye nokuthintela izifo ezinxulumene nentliziyo. [Mbini]

Ifayibha yokutya kwi-avocado (100 g): 6.7 g

Kusetyenziswa kwanjani: Yongeza iiavokhado kwisaladi yeziqhamo. Unokusicoca ngokulula isiqhamo, ufefe ipepile emnyama kwaye uyidle.

3. IBlackberry

Ukutya okunefayibha ephantsi kunokubangela iingxaki zokugaya ukutya njengokuqunjelwa kunye nokuqunjelwa ngelixa ukutya okunefayibha ephezulu kunceda ekunciphiseni ubunzima nasekulawuleni iswekile yegazi kunye nokunciphisa i-cholesterol. Kungenxa yoko le nto amaqunube amnyama esetyenziswa ikakhulu ukunciphisa umzimba ngokwasempilweni.

Ifayibha yokutya kwi-blackberry (100 g): 5.3 g

Kusetyenziswa kwanjani: Sebenzisa amaqunube amnyama ngeyogathi yamaGrikhi, ioats okanye isidudu. Ungaziquka kwisitya sakho seziqhamo.

4. Amakhiwane amatsha

Amakhiwane apakishwe ngefayibha yokutya. Ukubandakanya amakhiwane amatsha ekutyeni kunceda ukunciphisa i-cholesterol yegazi enokunceda ngakumbi ukugcina ubunzima bomzimba kunye nokuhamba kwegazi okufanelekileyo emzimbeni. Amakhiwane amatsha ayanceda ukunciphisa umngcipheko wezifo zentliziyo. [3]

Ifayibha yokutya kumakhiwane amatsha (100 g): 2.9 g

Kusetyenziswa kwanjani: Yitya amakhiwane amatsha okanye uwafake emanzini ubusuku bonke kwaye uzidle. Ungabongeza kwiikeyiki zakho kunye neepudding njengoko zisenza njengeswiti yendalo.

5. I-raspberry

I-raspberry inceda ukukhusela isibindi esinamafutha kunye nokukhuluphala. Kuyaziwa kakhulu ukunciphisa umzimba kunye ne-hepatic triacylglycerol ngenxa yobukho bezondlo eziyimfuneko kunye nefayibha yokutya. [4]

Ifayibha yokutya kwi-raspberry (100 g): 6.5 g

Kusetyenziswa kwanjani: Yitya i-raspberries njenge-snack ene-yoghurt yamaGrike, i-oatmeal okanye wenze i-smoothies kuzo.

6. Ikhokhonathi

Zombini coconut eluhlaza kunye neyomileyo zinezibonelelo ezininzi zempilo. Isiqhamo sinceda ukuzinzisa inqanaba leswekile kwaye ineziphumo ezichasene nesifo seswekile.

Ifayibha yokutya kwikhokhonathi (100 g): 9 g

Kusetyenziswa kwanjani: Yongeza i-coconut pulp kwisitya sesithelo okanye uyose kwaye uyidle.

7. Igwava

Esi siqhamo sonyaka ngumthombo obalaseleyo wefayibha kunye neekhalori eziphantsi. Izifundo zithi iziqhamo zinokunceda ukugcina ubunzima obulungileyo ngokulawula amanqanaba e-cholesterol kunye neswekile emzimbeni.

Ifayibha yokutya kwiguava (100 g): 5.4 g

Kusetyenziswa kwanjani: Sebenzisa i-guava ngaphandle kokuxobuka. Unako nokufefa ityuwa ethile kwisiqhamo kwaye utye.

8. Kiwi

I-Kiwi iqulethe zombini ifayibha enyibilikayo kunye engenakunyibilika. Xa sityiwe, isiqhamo sisinika imvakalelo yokugcwala kwaye sithintele ekutyeni ukutya okungenampilo okwandisa ubunzima.

Ifayibha yokutya kwi-kiwi (100 g): 3 g

Kusetyenziswa kwanjani: Yitya i-kiwi emva kokuyichuba. Ungazongeza kwi-oats, isidudu okanye isitya seziqhamo.

9. iRharnate

Izakhamzimba eziyimfuneko kwirharnati ezinje ngee-antioxidants, ii-anthocyanins kunye neetannins zinokunceda ukunciphisa ukutyeba kunye ne-cholesterol. Iziqhamo zikwathintela ukukhula kweeseli ezinomhlaza.

Ifayibha yokutya kwipomegranate (100 g): 4 g

Kusetyenziswa kwanjani: Sebenzisa iglasi yeerharnate yonke imihla. Unokongeza imbewu yeerharnati kwi-oats okanye kwipapa.

10. Ibhanana

Iibhanana zinokunceda ukugcina isinqe esifanelekileyo. Ityebile kwiicarbohydrate kwaye ineekhalori ezisezantsi. Ngaphandle koko, ukutya ibanana enye kunika imvakalelo yokugcwala kwaye kunciphisa indlala. Ukusetyenziswa kwebhanana akupheleli nje ekukhuthazeni ukunciphisa umzimba kodwa kunceda nasekugcwaliseni amandla alahlekileyo emzimbeni ngexesha lomzimba. [5]

Ifayibha yokutya ebhanana (100 g): 2.6 g

Kusetyenziswa kwanjani: Phosa izilayi ezimbalwa zebhanana kwisitya seziqhamo. Unokulungiselela i-banana smoothies okanye uyongeze kwi-oats yakho.

11. Isiqhamo seediliya

Isiqhamo samagilebhisi sineekhalori ezincinci kwaye sinobutyebi kwizondlo ezibalulekileyo. Inceda ukunciphisa ubunzima ngoncedo lwe-enzyme ebizwa ngokuba yi-AMP-activated protein kinase. I-enzyme yonyusa imetabolism kwaye isebenzisa amanqatha kunye neswekile egciniweyo ukuvelisa amandla emzimbeni. [6]

Ifayibha yokutya kwiziqhamo zomdiliya (100 g): 1.1 g

Kusetyenziswa kwanjani: Ungasidla isiqingatha seediliya xa usidla.

12. Iapile

I-Apple ngowona mthombo uphambili wefayibha yokutya kunye neepolyphenols. Kuyanceda ukunciphisa amanqatha esisu kubantu abatyebe kakhulu. Iipolyphenols kwiziqhamo zikwanceda ekucoleni ukutya. [7]

Ifayibha yokutya kwiapile (100 g): 2.4 g

Kusetyenziswa kwanjani: Yongeza ii-apile kwisidlo sakusasa ngokuzibandakanya kwisaladi yeziqhamo, i-oats okanye isidudu.

13. Ukuphatha

Imango yenza amashwamshwam asempilweni akhuthaza ukwanela. Iqulethe i-beta-carotene, enceda ukunciphisa umngcipheko womhlaza. Iimango zikwangumthombo otyebileyo weevithamini C, B kunye ne-lycopene, i-antioxidant enceda ekwehliseni ubunzima.

Ifayibha yokutya kwiimango (100 g): 1.6 g

Kusetyenziswa kwanjani: Ungaphoswa ziimango ngexesha lonyaka lonyaka. Yisebenzise emva kokuyixobula. Unako kwakhona ukulungiselela ijusi yemango okanye i-smoothies.

14. I-strawberry

I-Strawberry inciphisa umngcipheko wezifo zentliziyo, ukudumba, ukutyeba kakhulu kunye noxinzelelo lwegazi ngenxa yobukho befayibha yokutya, i-flavonoids kunye nezinye izondlo. [8] Ifayibha kwisiqhamo inokunceda ngokulula kulawulo lobunzima.

Ifayibha yokutya kwi-strawberry (100 g): 2 g

Kusetyenziswa kwanjani: Faka isitrobheri kwisitya sakho seziqhamo. Ungazitya neyogathi yamaGrike okanye uzisonge ngaphezulu kwe-oats.

15. Iityum

Iiplums zinesalathiso esisezantsi se-glycemic kunye neekhalori ezisezantsi ezenza ukuba zilungele abantu abazama ukunciphisa umzimba. Iiplums zikwapakishwe ngeevithamini (A, C) kunye nee-antioxidants.

Ifayibha zezidlo kwiiplums (100 g): 1.4 g

Kusetyenziswa kwanjani: Yongeza ii-plums kwii-smoothies, iisaladi okanye i-oatmeal.

Imifuno

16. Iminqathe

Inani elikhulu lefayibha kule mifuno ilukhuni inokunceda ukukhuthaza ukunciphisa umzimba. Iminqathe ityebile ku-vitamin K, i-potassium kunye ne-beta-carotene ezinceda ukugcina umzimba usempilweni.

Ifayibha yokutya kwikherothi (100 g): 3.1 g

Kusetyenziswa kwanjani: Sebenzisa iminqathe eluhlaza okanye uyongeze kwimifuno yakho. Ungazongeza kwisuphu okanye kwiisaladi.

17. Iipeyisi eziluhlaza

Iipeyisi eziluhlaza ngumthombo otyebileyo wefayibha kunye neevithamini. Ukuzisebenzisa mihla le kunokukunceda ukuba unciphise umzimba njengoko zisenza ukuthanda ukutya okungafunekiyo.

Ifayibha yokutya kwii-ertyisi eziluhlaza (100 g): 5.7 g

Kusetyenziswa kwanjani: Bilisa ii-ertyisi eziluhlaza kwaye uzifake kwisaladi. Ungazitya zingavuthwanga.

18. Itheniphu

Itheniphu ngumthombo osisityebi wefayibha yokutya enceda ukukhuthaza ukwetyisa okunempilo. Ikwakhupha kwakhona emzimbeni ngokususa iityhefu ezingafunekiyo. Itheniphu yindlela elungileyo enokutyiwa ngexesha lesidlo sasemini okanye isidlo sangokuhlwa njengoko isonyusa izinga lokutya emzimbeni kwaye inokunceda ukunciphisa ubunzima bomzimba. [9]

Ifayibha yokutya kwiitheniphu (100 g): 1.8 g

Kusetyenziswa kwanjani: Yongeza iitheniphu kwisuphu okanye imifuno.

19. Inenekazi

ILadyfinger okanye okra ngumthombo otyebileyo we-folic acid, ivithamin C, ikhalsiyam kunye noVitamin B. Ukutya i-okra kwisidlo sakusasa okanye emva kwesidlo sasemini kunokubangela isixa esikhulu sefayibha emzimbeni enokunceda ukuphula amanqatha kunye nokukhuthaza ukunciphisa umzimba.

Ifayibha yokutya kwi-ladyfinger (100 g): 3.2 g

Kusetyenziswa kwanjani: Lungisa ii-curry ze-okra kwaye uzityise ngerayisi emdaka okanye i-chapati epheleleyo yeenkozo.

20. Brokholi

I-Brokholi iphantsi kweekhalori. Ukutya i-broccoli njengokutya okutya kunokunceda ukunciphisa ubunzima ngenxa yemilinganiselo ephezulu yefayibha kunye namanzi kwimifuno. Iqulethe iivithamini A, C, K kunye necalcium. I-Brokholi yenza ukuba satiety ithathe ixesha elide kwaye incede ekulawuleni uxinzelelo lwegazi kwaye ikhuthaze impilo entle yentliziyo.

Ifayibha yokutya kwi-broccoli (100 g): 2.6 g

Kusetyenziswa kwanjani: I-Brokholi yenza ukhetho olusempilweni ukuba longezwe kwisitya semifuno okanye isaladi.

21. Ispinatshi

Le veggie ibethelelayo ilungele ukulawulwa kobunzima, amathambo asempilweni, izihlunu kunye nempilo yentliziyo. Isipinatshi sisityebi kwi-vitamin B2, omega-3 fatty acids kunye nemagnesium. [10]

Ifayibha yokutya kwisipinatshi (100 g): 2.2 g

Kusetyenziswa kwanjani: Yongeza isipinatshi kwipasta, isuphu, iisendwitshi okanye imifuno.

22. Iimbotyi eziluhlaza

Iimbotyi eziluhlaza zingumthombo omkhulu wefayibha, ivithamin C, ifolthi, isinyithi kunye nesilicon. Ezi zondlo zithintela umngcipheko womhlaza wekolon kunye neswekile. Iimbotyi eziluhlaza zenzela ukutya okugqibeleleyo ukuba ubukele esinqeni sakho.

Ifayibha yokutya kwiipeya (100 g): 2.7 g

Kusetyenziswa kwanjani: Faka iimbotyi eziluhlaza kwisuphu okanye uzibilise kwaye ungeze kwiisaladi zakho.

23. Iibhatata ezimnandi

Ibhatata emhlophe ityetyisiwe kwimicu yokutya kunye nee-antioxidants. Ikwangumthombo ogqwesileyo wevithamini C, i-selenium kunye neeminerali ngokudibeneyo zinceda ukukhuthaza impilo yamathumbu kunye nokwenza ngcono imisebenzi yengqondo. [Shumi elinanye]

Ifayibha yokutya kwiitapile (100 g): 2.4 g

Kusetyenziswa kwanjani: Nokuba ubilise iitapile okanye igrill okanye uyose kwaye uzidle.

24. Isikwashi

Iindidi ze squash ziyafumaneka kwiimarike ehlotyeni nasebusika. Ngenxa yekhalori esezantsi kunye nomxholo wefayibha ephezulu, isikwashi sinceda ukunciphisa amafutha emzimbeni. Ukutya i-acorn squash ebusika kunokunceda ukutshisa ezo kilos zingafunekiyo emzimbeni.

Ifayibha yokutya kwisikwashi (100 g): 2.1 g

Kusetyenziswa kwanjani: Yongeza isikwashi kwimifuno okanye isuphu okanye ulungiselele ipayi.

25. Beetroot

Ityetyiswe ngazo zonke izondlo ezifana ne-fiber, i-potassium, i-magnesium, i-iron kunye ne-vitamin C, i-beetroot kukutya okuncomekayo kokunciphisa umzimba. Ikonyusa amajoni omzimba kwaye isuse amanzi amaninzi emzimbeni, anokukhokelela ekuzuzeni ubunzima. [12]

Ifayibha yokutya kwi-beetroot ecoliweyo (100 g): 1.7 g

Kusetyenziswa kwanjani: Yongeza i-beetroot kwisaladi yakho, yenza isuphu yemifuno, okanye ube neglasi yejusi ye-beetroot.

26. Amahlumelo aseBrussels

Amahlumelo eBrussel lolunye lweendlela ezinempilo kubantu abenza iiseshoni zokunciphisa umzimba. Oku kutya kuqulethe isixa esikhulu sefayibha yokutya, i-folacin, ikhalsiyam, i-potassium kunye nevithamin A. Umxholo wefayibha ozihluma zebrussel awuncedisi kuphela ukunciphisa amanqatha omzimba kodwa ukwanceda nasekunciphiseni inqanaba le-cholesterol.

Ifayibha yokutya kwizhlumelo zebrussel (100 g): 3.8 g

Kusetyenziswa kwanjani: I-Cook Brussel ihluma kwaye idle okanye uyixube nge-veggie isaladi.

27. IArtichoke

IArtichokes inceda ukulawula isifo seswekile kunye nobunzima bomntu. Imifuno inenani elaneleyo lemagniziyam, ivithamin C, ifolic acid, ifayibha yokutya, imanganizi kunye nezinye izakha mzimba ezibalulekileyo. IArthichokes inceda ekususeni ityhefu kunye namanzi angafunekiyo emzimbeni kwaye ikhuthaza ukwehla kobunzima.

Ifayibha yokutya kwiiartichokes (100 g): 5.4 g

Kusetyenziswa kwanjani: Sebenzisa i-artichokes imifuno okanye isicatshulwa sayo esifumaneka ngokulula kwimarike.

Amazimba

28. Ilayisi emdaka

Irayisi emdaka inefayibha ngakumbi xa ithelekiswa nerayisi emhlophe. Esi sizathu sokuba abantu abakuluhambo lokulahleka kwesisindo bahlala bekhetha ukusebenzisa irayisi emdaka endaweni yelayisi emhlophe. Irayisi emdaka inesalathiso esisezantsi se-glycemic kunye nee-micronutrients ezininzi. [13]

Ifayibha yokutya kwilayisi emdaka (100 g): 4 g

Kusetyenziswa kwanjani: Yidla irayisi emdaka ngesidlo sasemini okanye isidlo sangokuhlwa. Unokulungiselela isidudu serayisi esimdaka ngesidlo sakusasa.

29. Isonka esipheleleyo seNkozo

Isonka esenziwe ngeenkozo zombini simnandi kwaye sisondlo. Zihlala zikhethwa ngaphezulu kwezinye izonka ngenxa yomxholo wefayibha ephezulu kunye nexabiso lesityebi lesondlo.

Ifayibha yokutya kwisonka esipheleleyo senkozo (100 g): 7.4 g

Kusetyenziswa kwanjani: Lungisa isandwich enesonka esiziinkozo zonke okanye ube nazo ijem enamafutha asezantsi.

30. Isebe lengqolowa elingasetyenziswanga

Ingqolowa yengqolowa engaphunyezwanga okanye iSebe likaMiller sisambatho sangaphandle sengqolowa esityebileyo kwifayibha, iivithamini kunye neeminerals. Umxholo wefayibha ephezulu kubo uluncedo kwintliziyo, ikholoni kunye nakwimpilo yokwetyisa kwaye kunokunceda kulawulo lobunzima. [14]

Ifayibha yokutya kwingqolowa engaphunyezwanga yengqolowa (100 g): 42.8 g

Kusetyenziswa kwanjani: Nciphisa i-bran miller kwisobho sakho, i-smoothies okanye i-cereals. Unokuzixuba neyogathi kunye nokutya.

31. Quinoa

IQuinoa iqulethe isixa esikhulu sefayibha kunye neprotheni. Ukuhanjiswa kwequinoa kunciphisa isalathiso se-glycemic kwaye kunciphisa ukwetyisa. Yenza indlela esempilweni yokuqalisa usuku lwakho. IQuinoa ibonelela ngokugqibeleleyo ukuze ungadli ukutya okungenampilo. Ngale ndlela, inokuthintela ukusetyenziswa kweekhalori ezingaphezulu kunye nokukhuthaza ukunciphisa umzimba.

Ifayibha yokutya kwiquinoa engaphekwanga (100 g): 7 g

Kusetyenziswa kwanjani: Yiba nequinoa kwisidlo sakusasa. Ungazisebenzisa kwii-smoothies, imivalo yamandla eyenziwe ekhaya, iisaladi, iidizethi okanye iisuphu.

32. Oats

I-Oats iqulethe ifayibha elungileyo ekwetyiseni nakwimpilo yesisu. Abantu abakwiinkqubo zokunciphisa umzimba bahlala becetyiswa ukuba basebenzise ii-oats mihla le kwisidlo sakusasa. [Shumi elinantlanu]

Ifayibha yokutya kwi-oats (100 g): 10.1 g

Kusetyenziswa kwanjani: Gcoba i-oats ubusuku bonke kubisi olunamafutha asezantsi okanye emanzini. Yongeza iziqhamo ezitshisiweyo kwi-oats kunye nokutya. Unako kwakhona ukulungiselela i-upma okanye i-uttapam nge-oats eqengqelweyo.

33. Irhasi

Irhasi ityebile kuhlobo olunye lwefayibha enyibilikayo ebizwa ngokuba yi-beta glucan. Oku kunceda ukunciphisa i-cholesterol kunye namazinga e-glucose emzimbeni. Irhasi iyaziwa ngokuphucula ukutya kwaye inokunceda ekulahlekeni kwesisindo. [16]

Ifayibha kwidayari (100 g): 17.3 g

Kusetyenziswa kwanjani: Lungisa isidudu ngerhasi. Ungazongeza kwisuphu okanye ulungiselele umgubo werhasi kunye nokusetyenziswa ngexesha lokubhaka.

34. I-Pasta yoBisi iphela

I-pasta epheleleyo yeenkozo inciphisa ukutya ngenxa yobuninzi befayibha yokutya. Oku kunciphisa umngcipheko wokutyeba kakhulu kunye neswekile ebantwini. [17]

Ifayibha yokutya ephekiweyo epheleleyo ye-pasta (100 g): 3.9 g

Kusetyenziswa kwanjani: Sebenzisa ipasta yokutya okuziinkozo kwisidlo sasemini okanye kwisidlo sangokuhlwa

35. Ibhotolo yamandongomane

Izifundo ezininzi zithi ukusetyenziswa kwebhotolo yamandongomane kunceda ukuthoba i-BMI, ukugcina isinqe esifanelekileyo, ukutyeba okuncinci kunye nokunciphisa amanqanaba eglucose emzimbeni. Kungenxa yobukho befayibha yokutya koku kutya kutyiwa kakhulu. [18]

Ifayibha yokutya kwibhotolo yamandongomane (100 g): 5 g

Kusetyenziswa kwanjani: Ungongeza ibhotolo yamandongomane phantse kuyo nayiphi na into ngaphandle kokuba awunayo i-peanut allergies. Yitya iziqhamo ngebhotolo yamandongomane okanye uzongeze iyogathi.

Imifuno

36. Iichickpeas

Iichickpeas yimithombo etyebileyo yeprotein kunye nefayibha yokutya, zombini ezo zibalulekile ekukhawuleziseni inkqubo yokunciphisa umzimba. Nokuba isitya esincinci samantshontsho sinokugcwalisa isisu sakho kwaye sinciphise ukutya kwakho. [19]

Ifayibha yokutya kwii-chickpeas (100 g): 4 g

Kusetyenziswa kwanjani: Bilisa ii-chickpeas kwaye ube nazo njenge-snack emva kwesidlo sakusasa okanye isidlo sasemini. Sebenzisa ii-chickpeas iintsuku ezingama-3-4 ngeveki ukuze ufumane izibonelelo ezifanelekileyo.

37. Iimbotyi eziMnyama

Iimbotyi ezimnyama kunokuba yindlela yokutya esempilweni kubantu abanqwenela ukunciphisa umzimba ngokulula. Banceda ukulahla amanqatha omzimba kunye nokulawula inqanaba leswekile yegazi. Iibhontshisi ezimnyama ziqulathe iikhalori ezisezantsi kunye nefayibha ephezulu, ebangela ukwetyiswa kunye nokukhuthaza ukunciphisa umzimba.

Ifayibha yokutya kwiimbotyi ezimnyama (100 g): 15.5 g

Kusetyenziswa kwanjani: Ungadibanisa iimbotyi ezimnyama kwiikheri, isuphu okanye imifuno kunye neekherothi, iimbotyi kunye nemidumba.

38. Iimbotyi zeLima

Ukuba unqwenela ukunciphisa ubunzima bakho ngokukhawuleza, yitya iimbotyi zelima njengenxalenye yokutya rhoqo. Iimbotyi zeLima ziyatyetyiswa ngefayibha kwaye zisebenza njengomthombo wendalo wokunciphisa ubunzima, ukuphucula ukwetyisa okufanelekileyo kunye nokulawula inqanaba leswekile yegazi. Umxholo wefayibha kwiimbotyi ze-lima nawo uphucula imetabolism yomzimba kwaye unokunceda ukunciphisa iikhalori ezingaphezulu.

Ifayibha yokutya kwiimbotyi ze-lima (100 g): 19 g

Kusetyenziswa kwanjani: Iimbotyi zeLima zihamba kakuhle ngeentlanzi, inyama kunye neenkukhu. Ungabilisa neembotyi zelima kwaye uzongeze kwiisuphu okanye iisaladi.

39. Yahlula ii-Peas

Ukwahlula ii-ertyisi ngumthombo otyebileyo weprotheni enganiki kuphela amandla afanelekileyo emzimbeni kodwa ikwakhuthaza ukunciphisa umzimba. Njengefayibha, iprotein iyanceda ekutshiseni iikhalori kwaye icothise inkqubo yokwetyisa. Ukwahlula ii-ertyisi kukwenza uzive ulambile kwaye ugcwele ixesha elide. [Amashumi amabini]

Ifayibha yokutya kwii-ertyisi ezahlukileyo (100 g): 22.2 g

Kusetyenziswa kwanjani: Lungisa isaladi okanye isuphu kunye nee-ertyisi ezahlukileyo kwaye ubenazo njengesibheno sangokuhlwa.

40. Iilentile

Iimbotyi zigcwele iiproteni kunye nefayibha enyibilikayo kwaye ziphantsi kweekhalori kunye namafutha. Banceda ukunciphisa amanqanaba e-cholesterol kunye nokucothisa inkqubo yokwetyisa. Ubukho besitatshi esinganyangekiyo kwiilentile banceda ukutshisa amanqatha agciniweyo kunye nokulawula ukutya. [amashumi amabini ananye]

Ifayibha yokutya kwiilentile (100 g): 10.7 g

Kusetyenziswa kwanjani: Phosa iilentile eziphekiweyo kwiisaladi okanye uzixube nemifuno eluhlaza.

41. Iimbotyi zesoya

Iimbotyi zesoya ngumthombo omkhulu weeproteni kunye nee-isoflavones. Ezi khompawundi zidlala indima ebalulekileyo ekunciphiseni ukutyeba kunye nokunciphisa ubunzima bomzimba. Iimbotyi zesoya nazo ziphezulu kwifayibha ezinokunceda kulawulo lobunzima. [22]

Ifayibha yokutya kwiimbotyi zesoya (100 g): 4.2 g

Kusetyenziswa kwanjani: Faka iimbotyi zesoya kwimifuno. Unokuya kwiimveliso ezahlukeneyo zesoya ezinje nge-soymilk, tofu, tempeh okanye isonka se-soy.

42. Iimbotyi Zezintso

Iimbotyi zezintso kukutya okunamandla okuphulukana nobunzima bomzimba. Ngumthombo otyebileyo weprotein ohambisa imvakalelo yokugcwala emva kokusetyenziswa. Iimbotyi ezibomvu zezintso zinciphisa umnqweno wokutya amashwamshwam angenampilo kunye nokulawula inani lokusetyenziswa kweekhalori.

Ifayibha yokutya kwiimbotyi zezintso (100 g): 15.2 g

Kusetyenziswa kwanjani: Bilisa iimbotyi zezintso ezibomvu kwaye uzongeze kwisaladi yemifuno.

Imbewu esempilweni

43. Imbewu yeFlakisi

Imbewu yeFlakisi sisicengcelezo sendalo esinqandayo. Ifayibha yokutya kwezi mbewu inciphisa inkqubo yokwetyisa. Imbewu yeflakisi ikwanceda ukunciphisa ukudumba, ukubangela imetabolism kunye nokunceda ukuphucula impilo yentliziyo.

Ifayibha yokutya kwimbewu yeflakisi (100 g): 27.3 g

Kusetyenziswa kwanjani: Ungayigaya imbewu yeflakisi kwaye uyisebenzise kwi-oatmeal, iyogathi, isaladi, okanye njengokusasazeka kwesonka. Ukutya amacephe amabini embewu yeflakisi kunokunciphisa iikhalori ezingama-250-500 ngosuku.

44. Imbewu yeChia

Imbewu ye-Chia inokunceda ekulahlekeni kwesisindo njengoko zilayishwe ngefayibha ebonelela ngokugqibeleleyo kwaye inciphisa umnqweno wokutya okungenampilo. Izifundo zibonisa ukuba neepuni ezimbini zembewu ye-chia zanele ukunciphisa ubunzima bomzimba. [2. 3]

Ifayibha yokutya kwimbewu ye-chia (100 g): 27.3 g

Kusetyenziswa kwanjani: Yongeza imbewu ye-chia kwi-oatmeal okanye i-smoothies.

45. Imbewu yamathanga

Njengamathanga, imbewu yeethanga ikwayanceda ekukhuthazeni ukunciphisa umzimba. Imbewu yethanga iqulethe isixa esikhulu sefayibha kunye ne-omega 3 fatty acids. Ukuba nembewu kunokukunceda uchithe ezo kilos zongezelelweyo kwaye ufumane imilo oyifunayo. Ikwalawula inqanaba leswekile yegazi emzimbeni.

Ifayibha yokutya kwimbewu yethanga (100 g): 6.5 g

Kusetyenziswa kwanjani: Sebenzisa imbewu yethanga (ekrwada / eyosiweyo) njenge-snack. Ungazongeza kwii-smoothies, isuphu, igranola okanye ukutya okubhakiweyo.

Iziqhamo ezomileyo

46. ​​Iamangile

Iiamangile zinokusanelisa isisu sakho ixesha elide. Zinciphisa imvakalelo yendlala kwaye zigcwalise isisu sakho ngenxa yobukho be-monounsaturated fat and fiber dietary.

Ifayibha yokutya kwiamangile (100 g): 10.6 g

Kusetyenziswa kwanjani: Sebenzisa ii-alimondi njenge-snack yokuhlwa okanye i-3 pm snack. Ungabongeza kwi-oats okanye kwi-smoothies.

47. I-Anjeer (Ikhiwane eyomileyo)

Amakhiwane omisiweyo, akwabizwa ngokuba yi-anjeer, anokunceda kulawulo lobunzima njengamakhiwane amatsha. Balawula ukusetyenziswa kweekhalori kwaye basike isisu esine-bulge esinqeni esifanelekileyo.

Ifayibha yokutya kwi-anjeer (100 g): 9.8 g

Kusetyenziswa kwanjani: Yongeza i-anjeer kwiipudding okanye i-oats. Ungazongeza ngexesha lokubhaka endaweni yeswekile.

48. ICashews

I-Magnesium kunye nefayibha kwi-cashews zinceda ukulawula imetabolism yomzimba kunye nokunciphisa ubunzima ngokulula. I-Cashews ikwangumthombo olungileyo weprotein kwaye inokunceda kulawulo lobunzima.

Ifayibha yokutya kwii-cashews (100 g): 2.9 g

Kusetyenziswa kwanjani: Yenza i-cashews njenge-snack yangokuhlwa okanye uyomise ngaphambi kokuyidla.

49. IiWalnuts

I-Walnuts inceda ukukhuthaza ukulahleka kwesisindo kunye nokunciphisa umngcipheko wezifo zentliziyo ngenxa yobukho befayibha yokutya. Zineziphumo ezilungileyo ngakumbi kumanqanaba e-cholesterol kunye noxinzelelo lwegazi lwe-systolic ezinokukhokelela ekunciphiseni kwamafutha omzimba. [24]

Ifayibha yokutya kwii-walnuts (100 g): 6.7 g

Kusetyenziswa kwanjani: Yongeza i-walnuts kwiziqhamo zesaladi, ipasta okanye iyogathi. Unokuzisebenzisa kunye nezinye iziqhamo ezomisiweyo.

50.Iplum (iiPlamu ezomileyo)

Iiprune zinceda ukugcina indlala kwindawo ephelileyo ngokucinezela umnqweno wokutya. Bangumthombo olungileyo wamandla kwaye banceda ukulawula iswekile yegazi ngenxa yobukho befayibha, i-fructose kunye nomxholo we-sorbitol. [25]

Ifayibha yokutya kwiiprimon (100 g): 7.1 g

Kusetyenziswa kwanjani: Yitya izihluma zodwa njenge-snack okanye uzongeze kwi-oatmeal okanye ipudding.

51. Imihla

Imihla ityebile kwi-fiber, i-fatty acids kunye nomxholo wentsimbi. Ezi zondlo zinokunceda ekunciphiseni ubunzima ngokunciphisa amanqatha omzimba. Imihla kukutya okuxineneyo okunokwenza umntu ukuba azive egcwele ixesha elide.

Ifayibha yokutya kwimihla (100 g): 8 g

Kusetyenziswa kwanjani: Susa imbewu kwimihla kwaye uyisebenzise yodwa okanye nezinye iziqhamo ezomileyo. Unokuziphakamisa ngaphezulu kwiidessert okanye iisaladi.

Phawula: Onke amaxabiso akhankanyiweyo kwinqaku ngokweSebe lezoLimo laseMelika (USDA).

I-Horoscope Yakho Yangomso

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