Ọ bụrụ na ị kwụsịrị ibu n'oge okpomọkụ oge, na-ekwu na ilu, setịpụ a ọhụrụ ihe mgbaru ọsọ: na-slimmer na afọ ọhụrụ! Isi na njikere oge nke oyi ememe dara na a bounty nke ụtọ onyinye nke mgbụsị akwụkwọ. Kedu ihe ga-enyere aka ịkwụsị ibu na ibelata calorie, ma mee ka metabolism dị ngwa?
Kọlịflawa
Kalori (kwa 100 g nke ngwaahịa): 25 KK, abụba - 0.3 g, carbohydrates - 5 g, protein 1.9 g, glucose - 1.9 g, eriri nri - 2 g.
Ọgaranya na eriri na ogbenye na carbohydrates (ihe ga-atọ ndị Fans nke nri obere carb ụtọ), kọlịflawa bara ụba na vitamin C, calcium, na magnesium, nke na-eme ka metabolism dịkwuo elu ma mee ka ị dịkwuo jụụ. Ofe, mgbakwasa maka pasta, casseroles na pies, salads, na ọbụna kọlịflawa pizza na-esi ike imebi efere, karịsịa onye maara ihe. Ọbụna usoro nhazi ochie nke kabeeji na batter ga-eme ka nri gị dịkwuo mma.
Brussels na-epulite
Kalori (kwa 100 g ngwaahịa): 43 KK, -0 abụba, carbohydrates 8 g, Protein - 4,8 g.
Incredibly nri nri akụrụngwa maka tebụl: nri abalị na Brussels pulite ga-enye mmetụta nke satiety ihe karịrị 3 awa. Ọgaranya na potassium na calcium, na vitamin B6, C, A, 12, kabeeji na-enyere aka belata ọzịza ma na-ewepụ oke mmiri n'ime ahụ. Ọ ga-adị mma ịnọ n'ọ̀tụ̀tụ̀ n'ụtụtụ echi ya wee hụ ndị a na-achọsi ike! Brussels na-epulite na-ejikarị efere akụkụ ma ọ bụ ihe oriri stew ma ọ bụ na-eje ozi na sauces na uwe.
ji
Kalori (kwa 100 g ngwaahịa): 61 KK, abụba - 0 carbs - 14,6 g, Protein 2 g.
N'ihi ihe bara uru ya na ihe mejupụtara homonụ, poteto ụtọ a na-amasị ụmụ agbọghọ ndị dị gịrịgịrị. Ọ bụrụ na nri gị adịghị mma na eriri, ma ị nweghị ike iguzogide beets na karọt, mụta ka esi esi ji. Curry, pies, salads, smoothies, na ofe bụ naanị ụfọdụ n'ime ihe ị nwere ike ime nke a na-edozi ahụ na obere kalori. E wezụga nke ahụ, ọ na-eme ka agụụ gị mara nke ọma ma na-enye vitamin bara uru n'ahụ ahụ.
Ugu
Kalori (kwa 100 g ngwaahịa): 28 KK, abụba - 0.3 g, carbohydrates - 7.7 g, Protein 1,3 g.
Ugu n'onwe ya bụ mmanya vitamin na mineral: vitamin C, E, B1, B2, PP, na beta-carotene na potassium, calcium, iron, magnesium, ọla kọpa, zinc, cobalt, silicon, fluorine. Ma ebe ugu bụ mmiri pasent 90, enwere ike iji ya mee ihe n'ụba na nri gị. Karịsịa na desserts ka akpọọ nkụ, esi nri, ise, iji dee mkpụrụ osisi. Porridge gbazere, tinye n'ime ofe, cereal, ma ọ bụ salad.
Apple
Kalori (kwa 100 g nke ngwaahịa): 47 KK, abụba - 0,4 g carbohydrates - 9.8 g, Protein 0.4 g.
Apụl na-atụ aro na-eri raw ka saturate ahu na vitamin A, B, na C. Ma karịsịa dị ka ihe ọzọ na-eji megharịa ọnụ na dị ka ihe mgwa na efere apụl nnọọ ewu ewu. Ha ga-eme ka uto nke multicomponent smoothies na ihe ọṅụṅụ, ime achicha ma ọ bụ ọbọgwụ, dị mma dị ka ihe ndabere maka ịsa achịcha ma ọ bụ ụtọ poteto , sorbet, na marshmallows.
