Abinci 42 Waɗanda ke Lowarami a cikin Calories

Wadatacce

• 1-4. Nama da kaji
• 1. Ido na zagaye nama
• 2. Kashi mara kyau, nono mara kaza mara fata
• 3. Turkiyya nono
• 4. Naman alade
• 5-8. Kifi da abincin teku
• 5. Cod
• 6. Salmon
• 7. Scallops
• 8. Kawa
• 9–17. Kayan lambu
• 9. Kabejin China
• 10. Ruwan Ruwa
• 11. Kokwamba
• 12. Radish
• 13. Celeri
• 14. Kale
• 15. Alayyafo
• 16. Barkono mai kararrawa
• 17. Naman kaza
• 18–23. 'Ya'yan itãcen marmari da' ya'yan itãcen marmari
• 18. Strawberries
• 19. Cantaloupe
• 20. Kankana
• 21. Shudaya
• 22. Graapean inabi
• 23. Kiwifruit
• 24-25. Kayan kafa
• 24. Bakar wake
• 25. Lentures
• 26–29. Kiwo da kwai
• 26. Madarar madara
• 27. Bayyana yogurt mara kiba
• 28. cheesearan cuku mai ƙananan kitse
• 29. Qwai
• 30–34. Hatsi
• 30. Gwanon kai
• 31. Shirataki taliya
• 32. Hatsi da hatsi
• 33. Shinkafar daji
• 34. Quinoa
• 35–36. Kwayoyi da iri
• 35. Madarar almond mara dadi
• 36. Kirjin kirji
• 37-40. Abin sha
• 37. Ruwa
• 38. Shayi mara dadi
• 39. Black kofi
• 40. Ruwa mai tartsatsi
• 41–42. Kayan kwalliya
• 41. Ganye da kayan yaji
• 42. Kayan ciki masu ƙarancin kalori
• Layin kasa

Rage yawan abincin kalori na iya zama hanya mai tasiri don rage kiba.

Koyaya, ba duk abinci yake daidai ba dangane da ƙimar abinci mai gina jiki. Wasu abinci suna da ƙarancin kuzari yayin da suma basa da abinci mai gina jiki.

Lokacin iyakance yawan cin abincin kalori, yana da mahimmanci a zabi abinci mai gina jiki, wanda ke dauke da wadatattun abubuwan gina jiki don yawan kalori da suke bayarwa.

Mene ne ƙari, abincin da ke cike da duka, abinci mai ƙoshin abinci mai gina jiki na iya taimaka maka samun gamsuwa yayin yankan adadin kuzari ().

Anan ga abinci mai gina jiki guda 42 wadanda suke da karancin kalori.

1-4. Nama da kaji

Saboda sunada yawan furotin, naman mara da kaji suna da abinci mai kyau da za ku ci lokacin da kuke ƙoƙarin yanke adadin kuzari.

Amfanin sunadaran yana cike jiki kuma yana iya taimaka muku cin ƙananan adadin kuzari a cikin yini (,).

Nama waɗanda suke mafi ƙarancin adadin kuzari sune waɗanda suke da taushi sosai. Fat yana da kalori mai yawa, saboda haka yankakken yankakken nama yana da yawan adadin kalori.

1. Ido na zagaye nama

Babu wani dalili da har yanzu ba zaku iya jin daɗin nama ba yayin yankan adadin kuzari. Naman sa na da gina jiki da kuma kyakkyawan tushen bitamin B12 da ƙarfe (4).

Iron shine abinci mai mahimmanci wanda ke taimakawa jigilar oxygen cikin jikin ku, yayin da bitamin B12 ya zama dole don samar da jajayen ƙwayoyin jini ().

Koyaya, lura cewa ido zagaye yankakke ne na naman sa. Tabbatar kar a dafa shi sosai, ko kuwa zai zama mai tauri da bushe.

Calories: 138 a kowace ounce 3 (gram 86) yana hidimtawa

2. Kashi mara kyau, nono mara kaza mara fata

Kaza nama ne mai saurin gaske wanda kuma shine kyakkyawan tushen furotin (6).

Zaka iya kiyaye abun cikin kalori ƙasa ta hanyar datse dukkan fata da kitsen mai.

Calories: 92 a kowace ounce 3 (gram 86) yana aiki

3. Turkiyya nono

Nono a kasar Turkiyya na dauke da sunadarai, bitamin B6, da niacin. B bitamin yana taimaka wa jikinka ya karya abincin da kake ci kuma ya mai da shi cikin ƙarfi (7).

Calories: 93 a kowace ounce 3 (gram 86) yana aiki

4. Naman alade

Tenderloin yana ɗaya daga cikin yankakken yankakken naman alade, yana mai da shi babban zaɓi mara ƙarfi-kalori.

Naman alade yana da wadata a cikin bitamin B da dama da kuma ingantacciyar asalin furotin mai inganci (8).

Calories: 122 a kowace ounce 3 (gram 86) yana hidimtawa

5-8. Kifi da abincin teku

Yawancin kifi da abincin teku suna da ƙoshin abinci mai kyau da kyakkyawan zaɓi idan kuna ƙuntata adadin kuzari.

Kamar nama, kifi da abincin teku suna cike da furotin. Hakanan suna samar da mahimman abubuwa masu gina jiki kamar bitamin B12, iodine, da omega-3 fatty acid ().

Omega-3 fatty acid suna da fa'idodi da yawa, gami da rage kumburi da inganta lafiyar zuciya ().

5. Cod

Cod shine mai laushi, farin kifi wanda yake cike da furotin amma ƙananan kalori.

Har ila yau, yana da wadataccen bitamin B12, iodine, da selenium, kuma yana dauke da adadi mai kyau na omega-3. Iodine yana da mahimmanci don dacewa da kwakwalwa da aikin thyroid, amma mutane da yawa basa samun isasshen sa (11,).

Calories: 70 a kowace ounce 3 (gram 86) yana aiki

6. Salmon

Salmon kifi ne mai kiɗa wanda aka ɗora da omega-3s lafiyayye. Hakanan yana cike da bitamin B12 kuma ɗayan thean abincin da ke ɗauke da ɗimbin bitamin D mai ɗorewa (13).

Wannan yana da mahimmanci, tunda karancin bitamin D matsala ce gama gari a duniya. Yana da alaƙa da batutuwan kiwon lafiya daban-daban, kamar osteoporosis, cancer, cututtukan autoimmune, da hawan jini (,).

Calories: 99 a cikin ounce 3 (gram 86) yana aiki

7. Scallops

Scallops sune kifin mai ƙananan kalori mai daɗi, ɗanɗano mai ƙanshi (16).

Tabbatar tsallake biredi mai yawan kalori da kuma jin daɗin sikila da aka dafa, ko aka dafa shi, ko aka soya.

Calories: 26 cikin ƙaramin sikano 5 (gram 30)

8. Kawa

Kawa 1 kawai tana ba da sama da 100% na darajar yau da kullun (DV) don bitamin B12 da sama da rabi na DV don zinc da selenium (17).

Samun isasshen abinci na selenium na iya rage haɗarin cutar sankara ta maza a cikin maza ().

Calories: 41 da kawa (gram 50)

9–17. Kayan lambu

Yawancin kayan lambu ba su da kalori sosai amma duk da haka suna da bitamin, ma'adanai, fiber, da kuma antioxidants. Wannan ya sa sun zama masu kyau ga asarar nauyi.

Yawancin kayan lambu suna da yawa a cikin ruwa da zare, wanda ke taimaka muku jin ƙoshi ba tare da yawan adadin kuzari () ba.

Kayan marmari masu tsarke kamar dankalin turawa da noman hunturu sunfi yawan adadin kuzari amma har yanzu suna da matukar amfani.

9. Kabejin China

Kabeji na kasar Sin, wanda ya hada da napa da bok choy, sune kan gaba a jerin idan yazo da yawan sinadaran gina jiki. Wannan kabejin yana da yawa cikin bitamin C da K kuma yana ɗauke da adadin ƙoshin lafiya (20).

Sautéing kabeji na kasar Sin yana ba shi kyakkyawan ƙanshi kuma yana riƙe da abubuwan gina jiki.

Calories: 12 a kowace kofi (gram 75)

10. Ruwan Ruwa

Watercress shine yaji, koren ganye wanda yana daya daga cikin kayan lambu masu wadataccen kayan abinci da zaka ci.

Yana da ƙarancin adadin kuzari amma ya ƙunshi ɗimbin bitamin A, C, da K. Za ku iya jefa ruwa-ruwa a cikin salatin ko soya shi tare da sauran kayan lambu masu ƙyama (21).

Calories: 4 kowace kofi (gram 36)

11. Kokwamba

Kokwamba basu da kalori sosai saboda sun hada ruwa galibi.

Abin sha'awa, suna kuma da adadin adadin bitamin K1 da kuma mahaɗan tsire-tsire masu amfani (22,).

Calories: 45 da kokwamba (300 grams)

12. Radish

Radishes suna da barkono, kayan lambu mai ƙarancin ƙarancin adadin kuzari amma duk da cike da dandano.

Suna samar da adadi mai kyau na bitamin C da ƙaramin adadin folate (24).

Calories: 1 da radish (gram 6)

13. Celeri

Seleri yana da yawa a cikin bitamin K1 da kuma mahaɗan tsire-tsire waɗanda ke da ƙwayoyin anti-inflammatory (25,).

Calories: 6 kowace ganga (gram 38)

14. Kale

Kale wani veggie ne mai matukar gina jiki. Kuna iya samun sama da 100% na DV don bitamin A, C, da K1 ta cin kofi 1 kawai (gram 68) na kale.

A zahiri, wannan hidimar tana samar da ninki bakwai na adadin bitamin K da kuke buƙata a rana. Vitamin K na da mahimmanci ga daskarewar jini (27).

Calories: 34 kowace kofi (gram 68)

15. Alayyafo

Alayyafo yana da yawa a cikin furolate, manganese, da bitamin A, C, da K1. Har ila yau, yana da wadata a cikin antioxidants masu yaƙi da kansa kamar flavonoids da carotenoids (28).

Fara abincinku tare da salatin da aka yi daga alayyafo ko sauran ganye mai ganye na iya taimaka muku jin cikakken abinci da cin ƙananan adadin kuzari gaba ɗaya ().

Calories: 7 a kowace kofi (gram 30)

16. Barkono mai kararrawa

Barkono mai kararrawa mai dadi ne kuma mai dauke da fiber, bitamin C, da carotenoids (30).

Carotenoids sune mahaɗan shuka masu yaƙi da cutar kansa wanda hakan na iya inganta lafiyar ido (,).

Calories: 37 da barkono (gram 119)

17. Naman kaza

Namomin kaza fungi ne amma galibi ana sanya su kayan lambu. Sun ƙunshi bitamin B da adadi mai yawa na potassium da selenium (33).

An haɗu da wasu namomin kaza masu cin abinci tare da fa'idodin kiwon lafiya, gami da ƙarfafa garkuwar jiki, rage kumburi, da rage haɗarin cutar kansa (,,).

Calories: 15 kowace kofi (gram 68)

18–23. 'Ya'yan itãcen marmari da' ya'yan itãcen marmari

'Ya'yan itacen sun fi girma a cikin adadin kuzari fiye da kayan lambu. Koyaya, yawancin 'ya'yan itace suna da wadataccen abinci mai gina jiki kuma sun cancanci samun wuri a cikin abincin ku mai ƙananan kalori.

18. Strawberries

Strawberries suna da wadataccen fiber da antioxidants. Suna kuma samar da babban adadin bitamin C (37,).

Calories: 46 kowace kofi (gram 144)

19. Cantaloupe

Cantaloupe shine kankana tare da kodadde, naman lemu wanda yake cike da bitamin A da C (39).

Har ila yau, tushen arziki ne na beta-carotene, wanda yake da mahimmanci ga lafiyar idanu da fata.

Calories: 60 a kowace kofi (gram 176)

20. Kankana

Kankana ta kasance galibi ruwa ne, saboda haka sunan ta. Hakanan ya ƙunshi ƙwaya mai kyau na bitamin C da pro-bitamin A (40).

Abin da ya fi haka, wannan guna yana da wadataccen sinadarin lycopene, tsirrai mai tsire-tsire wanda zai iya kariya daga cututtukan zuciya da wasu cututtukan daji (,).

Calories: 46 kowace kofi (gram 153)

21. Shudaya

Blueberries shahararriya ce, 'ya'yan itace masu ƙoshin gaske. Suna da wadata musamman a cikin antioxidants, bitamin C, bitamin K1, da manganese (43).

Wadannan mahadi suna da fa'idodi masu yawa na lafiya, gami da kariya mai kariya daga cutar zuciya (,).

Calories: 84 a kowace kofi (gram 147)

22. Graapean inabi

Kamar sauran fruitsa fruitsan itacen citrus, graapean itacen inabi suna da yawa a cikin bitamin C. Reda graapean itacen inabi kuma yana samun launinsa daga lafiyayyen tsiron lycopene (46).

Calories: 57 adadin kuzari na rabin 'ya'yan itace (gram 136)

23. Kiwifruit

Kiwifruit daya kawai, ba tare da fatar ba, ya ƙunshi dukkan bitamin C ɗin da kuke buƙata a rana. Hakanan yana ba da kashi mai kyau na zare da bitamin K1 (47).

Calories: 46 kowace 'ya'yan itace (gram 75)

24-25. Kayan kafa

Legumes na abinci shine ɗayan mafi kyawun tushen tushen furotin kuma yana da ƙoshin abinci mai gina jiki.

24. Bakar wake

Baƙin wake shine tushen furotin mai wadataccen kuma mai arha.

Suna da ƙarfi sosai a cikin zare da ƙarfi yayin da kuma suke da adadin bitamin na B, ƙarfe, magnesium, da manganese (48).

Calories: 114 adadin kuzari a cikin kofin 1/2 (gram 86)

25. Lentures

Idan aka kwatanta da sauran legan hatsi, kayan lambu suna da sauri da sauƙi don shirya. Hakanan suna cikin furotin, fiber, folate, thiamine, iron, potassium, da manganese (49).

Abin da ya fi haka, lentil na dauke da zare da furotin. Wannan yana sa su cika mai wuce yarda kodayake suna da ƙananan kalori ().

Calories: 165 a cikin kofin 1/2 (gram 142)

26–29. Kiwo da kwai

Idan ya zo ga kayan kiwo, yawan kalori ya bambanta da abun mai.

Idan kuna ƙoƙari ku rage yawan adadin kuzarin ku, tsaya ga zaɓuɓɓukan mai mai mai mai yawa ko maras kitse.

26. Madarar madara

Madarar Skim wata hanya ce mai ƙarancin kalori na furotin mai inganci. Milk kuma yana dauke da alli, kuma yawancin masana'antun madara suna ba da samfuransu na bitamin D (51).

Calories: 86 kowace kofi (240 ml)

27. Bayyana yogurt mara kiba

Yogurt yana da yawan furotin da alli. Yogurts na Probiotic kuma sun ƙunshi ƙwayoyin cuta na rayuwa, wanda ke amfanar lafiyar ku na narkewa (, 53).

Zabi yogurt mara kyau, mara dadi saboda nau'ikan dandano suna dauke da babban adadin sukari da adadin kuzari. Sanya fresha fruitan itace fresha fruitan itace ko berriesa berriesan berriesa berriesan fora berriesan fora flavoran dandano da na zaƙi na halitta.

Calories: 137 a kowace kofi (gram 245)

28. cheesearan cuku mai ƙananan kitse

Cuku na gida ne mai laushi, mai tsami, sabon cuku wanda yake da ƙarancin adadin kuzari kuma yana da furotin mai gina jiki.

Yawancin shagunan kayan masarufi suna ɗaukar cuku cuku tare da nau'ikan kayan mai. Don ƙididdigar kalori mafi ƙaranci, zaɓi cuku na gida tare da 1% milkfat (54).

Calories: 82 kowace kofi 1/2 (gram 114)

29. Qwai

Qwai wata hanya ce mai arha da abinci mai gina jiki mai inganci.

Suna cike da wuce yarda. Nazarin ya lura cewa cin ƙwai don karin kumallo na iya taimaka maka cin ƙananan adadin kuzari, wanda zai iya haɓaka ƙimar nauyi (,).

Calories: 72 da babban kwai (gram 50)

30–34. Hatsi

Hatsi mafi lafiya su ne waɗanda ba a sarrafa su ba ko kuma tace su.

Cikakken hatsi mai cike da fiber na iya taimaka maka jin cikewa na tsawon lokaci, wanda zai iya taimaka maka cin ƙananan adadin kuzari ().

30. Gwanon kai

Popcorn wani nau'in masara ne wanda ke fadada kuma ya fito yayin da yake fuskantar zafi.

Abinci ne mai ƙarancin lafiya, mai ƙarancin kalori, muddin ba ku shanye shi da man shanu ko kayan ƙoshin lafiya ba. Gwanin popcorn mai iska yana da kyau.

Calories: 31 a kowane kofi da aka ɗora (gram 11)

31. Shirataki taliya

Shirataki noodles ne na Japan ne wanda aka yi daga tuber mai kama-yam wanda ake kira konjac. Ba su da kusan kalori da yawa a cikin fiber.

Calories: 5 a cikin oza 3.5 (gram 100)

32. Hatsi da hatsi

Oats hatsi ne mai yalwar hatsi mai yalwar fiber da antioxidants. Sun kuma ƙunshi furotin, wasu bitamin B, da manganese (57).

Nazarin ya nuna cewa cin hatsi yana da alaƙa da ƙananan matakan LDL (mara kyau) na cholesterol da ƙananan hawan jini. Fewan karatun kuma sun ba da shawarar cewa cin oats na iya taimakawa rage nauyi (,,).

Calories: 124 a cikin 3/4 dafa kofi (gram 175)

33. Shinkafar daji

Ana dafa shinkafar daji ana ci kamar shinkafa ta yau da kullun. Koyaya, yana da ɗan ƙarancin adadin kuzari fiye da fari ko launin ruwan kasa.

Hakanan yana samar da fiber, furotin, wasu bitamin B, zinc, da manganese (61).

Calories: 166 a kofi daya da aka dafa (gram 164)

34. Quinoa

Quinoa kyauta ce ta kyauta ta kyauta wanda ba'a sayar dashi azaman superfood saboda abubuwan gina jiki da antioxidant.

Yana shirya furotin fiye da yawancin hatsi kuma yana samar da bitamin B da yawa, tare da baƙin ƙarfe, magnesium, da manganese (62).

Calories: 222 a kowace kofi da aka dafa (gram 185)

35–36. Kwayoyi da iri

Gabaɗaya, kwayoyi da tsaba sune abinci mai yawan kalori. Har yanzu, suma suna da matukar gina jiki kuma yakamata a sanya su cikin abincinku koda kuna hana calories.

35. Madarar almond mara dadi

Ana yin madarar almond daga almond na ƙasa da ruwa.

Yana da mashahuri mai maye gurbin waɗanda ke rashin lafiyan shayarwa da ƙarancin adadin kuzari fiye da madarar shanu.

Maganin alli na madarar almond yayi kama da na madarar shanu, kuma shima yana dauke da bitamin E (63).

Calories: 38 a kowace kofi (240 ml)

36. Kirjin kirji

Chestnuts suna da ƙananan kalori fiye da yawancin sauran goro. Suna kuma da yawa a cikin fiber, bitamin C, da folate (64).

Calories: 63 a kowace oza (gram 28)

37-40. Abin sha

Abin sha mai daɗaɗɗen sukari makiya ne na rage nauyi. A madadin, yawancin abubuwan sha da ba su da sukari suna da ƙananan kalori.

Koyaushe bincika lakabin don tabbatar abin shan ku bai ƙunshi ƙarin sukari ba. Bugu da ƙari, ruwan 'ya'yan itace suna da yawan sukari kuma ya kamata a guje su.

37. Ruwa

Ruwa shine mafi kyawun abin sha wanda zaku iya cinyewa, kuma koyaushe bashi da calorie.

Calories: 0

38. Shayi mara dadi

Shayi da ba shi da ɗanɗano ba shi da kalori kuma yana ba da mahaɗan tsire-tsire masu amfani. Musamman, koren shayi yana da alaƙa da fa'idodi masu yawa ().

Calories: 0

39. Black kofi

Abincin sugary daga gidajen kofi an ɗora su da adadin kuzari. A gefe guda kuma, kofi baƙar fata abin sha ne wanda ba shi da kalori.

Yawancin karatu suna nuna cewa masu shayar da kofi suna da ƙananan haɗarin wasu cututtuka na kullum (66,,).

Calories: 0

40. Ruwa mai tartsatsi

Arkanƙƙan ruwa shine mai wartsakarwa kuma lafiyayyen tsari ga abubuwan sha mai laushi.

Yawancin ruwa masu walƙiya ruwa ne kawai wanda aka saka da iskar carbon dioxide, amma bincika lakabin alamar da kuka fi so don tabbatar cewa ba a ƙara sukari ba.

Calories: 0

41–42. Kayan kwalliya

Wasu kayan ƙanshi suna cike da sukari kuma suna iya ƙara adadin kuzari a abincinku. Koyaya, yawancin kayan ƙanshi mai ƙarancin ƙarancin adadin kuzari.

41. Ganye da kayan yaji

Ganye da kayan yaji babbar hanya ce ta kara dandano a abincinku. Da yawa na iya amfani da lafiyar ku.

Kirfa, turmeric, tafarnuwa, ginger, da barkono cayenne sune kayan ƙanshi waɗanda ke da wadataccen antioxidants da mahaɗan tsire-tsire masu amfani.

42. Kayan ciki masu ƙarancin kalori

Anan akwai wasu kayan ƙanshi waɗanda ke shirya ɗanɗano na dandano tare da ƙananan adadin kuzari (69, 70, 71, 72, 73):

• Vinegar: 3 adadin kuzari a kowane tablespoon (15 ml)
• Lemon ruwan 'ya'yan itace: 3 adadin kuzari da karamin cokali (5 ml)
• Salsa: 4 adadin kuzari a cikin babban cokali (gram 15)
• Hot miya: 0.5 adadin kuzari da karamin cokali (5 ml)
• Horseradish: 2 adadin kuzari da karamin cokali (gram 5)

Layin kasa

Ba dole ba ne cin abinci mai ƙananan kalori ya zama mai banƙyama ko mara daɗi. A zahiri, yawancin abinci mai ƙoshin lafiya suna cike da dandano amma ƙananan kalori.

Yin amfani da nau'ikan abinci mai-gina jiki zai tabbatar da cewa jikinku yana samun abubuwan gina jiki da yake buƙata - kuma hakan na iya ƙara muku gamsuwa da abincinku.

Hakanan, gabaɗaya, abinci mara sarrafawa yana ɗauke da mafi yawan abubuwan gina jiki.