'Ya'yan itacen 10 don rasa nauyi (tare da caloriesan calorie)

Wadatacce

• 1. Strawberry
• 2. Apple
• 3. pear
• 4. Kiwi
• 5. Gwanda
• 6. Lemun tsami
• 7. Tangerine
• 8. Blueberry
• 9. Kankana
• 10. Pitaia

Kyakkyawan dabaru don rage nauyi da rage tarin kitse na ciki shine cin 'ya'yan itacen yau da kullun waɗanda ke son raunin nauyi, ko dai saboda ƙarancin adadin kuzari, yawan adadin zarensa ko kuma ƙarancin glycemic index.

'Ya'yan itãcen marmari, gabaɗaya, suna da ƙarancin adadin kuzari, amma yana da mahimmanci a ci wadataccen abinci, kuma ana iya haɗa shi da kayan ciye-ciye ko a matsayin kayan zaki don manyan abinci. Abubuwan da aka ba da shawarar shine 2 zuwa 3 'ya'yan itace daban-daban a kowace rana, yana da mahimmanci a haɗa su a cikin ƙananan abincin kalori wanda dole ne ya kasance tare da motsa jiki na yau da kullun. Wannan yana ba da damar haɓaka metabolism da amfani da tarin kitsen da ke cikin jiki, yana taimakawa asarar nauyi.

1. Strawberry

Kalori a cikin 100 g: Adadin kuzari 30 da fiber na gram 2.

Shawarwarin yanki: 1/4 kofin sabo ne cikakke strawberry.

Strawberries suna taimaka maka ka rasa nauyi saboda suna dauke da kalori mara kyau kuma bugu da kari, suna da arziki a cikin mahaukatan bioactive saboda yawan bitamin C, folate da phenolic mahadi, wanda ke samar da antioxidant da anti-inflammatory effects.

Bugu da ƙari, strawberries suna da wadataccen fiber, suna taimakawa wajen sarrafa matakan sukarin jini, yayin da suke haɓaka jin daɗin ƙoshi, rage yawan adadin kuzari da ake amfani da shi da kuma son raunin nauyi. Hakanan suna da wadataccen sinadarin potassium, wanda ke taimakawa wajen daidaita karfin jini.

2. Apple

Kalori a cikin 100 g: 56 adadin kuzari da gram 1.3 na zare.

Shawarwarin yanki: 1 matsakaici naúrar 110 g.

Tuffa suna taimaka maka ka rage kiba saboda suna da arzikin antioxidants kamar su catechins da chlorogenic acid, haka nan suna dauke da zare kamar quercetin, wanda ke taimakawa wajen daidaita matakan suga cikin jini, inganta narkewar abinci da rage cholesterol da matakan triglyceride. Bugu da kari, yawan amfani da tuffa na iya taimakawa rage barazanar mutum na kamuwa da cututtukan zuciya, kansa da asma.

Apafaffen tuffa tare da kirfa ko cloves na ƙunshe da fewan calorie kaɗan kuma suna da daɗin zaki mai gina jiki. Gano duk amfanin apple.

3. pear

Kalori a cikin gram 100: kimanin kalori 53 da gram 3 na zare.

Shawarwarin yanki: Rukunin 1/2 ko gram 110.

Pear yana taimaka wajan rage kiba saboda yana da yalwar fiber, wanda ke taimakawa wajen inganta hanyoyin wucewar hanji da kuma kawar da yunwa. Har ila yau yana taimakawa wajen daidaita matakan cholesterol na jini. Pears gasa da kirfa shima babban kayan zaki ne wanda, banda dadi, yana taimaka muku rasa nauyi.

4. Kiwi

Kalori a cikin 100 g: 51 adadin kuzari da gram 2.7.

Shawarwarin yanki: 1 matsakaici ɗaya ko gram 100.

Daga cikin fa'idodin Kiwi akwai yaƙar maƙarƙashiya da ikon iya ƙosar da abincinku, yana da wadataccen bitamin C, kuma yana maganin ciwon ciki.

5. Gwanda

Kalori a cikin 100 g: Adadin kuzari 45 da fiber na gram 1.8.

Shawarwarin yanki: Kofin 1 na gwanda da aka yanka ko gram 220

Diuretic kuma mai wadataccen fiber, yana ba da damar kawar da najasa kuma tana yaƙi da kumburin ciki. Gwanda tana da kyau wajan taimakawa wajen magance ciwon suga da kuma magance alamomin ciwon ciki. Yankakken yankakken gwanda da kwalba 1 na madarar yogurt babban zaɓi ne don abin ciye-ciyen safiyarku.

6. Lemun tsami

Kalori a cikin gram 100: 14 kalori da gram 2.1 na zare.

Diuretic ne, mai wadataccen bitamin C kuma yana da ƙwaƙƙwaran antioxidant, yana taimakawa wajen kawar da gubobi kuma sanya fata ta zama mafi walwala. Shan kopin shayi daga bawon lemon yau da kullun babbar hanya ce ta cinye lemon da ba shi da sikari kuma a ji dadin dukkan fa'idodi.

Lemon yana kuma taimakawa wajen rage cholesterol da sukarin jini. Koyi yadda lemun tsami zai taimaka maka ka rage kiba.

7. Tangerine

Kalori a cikin 100 g: Adadin kuzari 44 da fiber na gram 1.7.

Shawarwarin yanki: 2 kananan raka'a ko gram 225.

Tangerine yana taimaka maka ka rage kiba saboda yana da wadataccen ruwa da zare, haka kuma yana da karancin kalori. Wannan 'ya'yan itacen yana da wadataccen bitamin C, wanda ke taimakawa cikin shan ƙarfe a cikin hanji kuma yana ƙarfafa garkuwar jiki. Faya-fayan sa suna inganta hanyar hanji, rage shan mai da taimakawa sarrafa glucose na jini. Gano fa'idar tanjirin.

8. Blueberry

Kalori a cikin 100 g: Calories 57 da gram 2.4 na zare.

Shawara rabo: Kofin 3/4

Blueberries 'ya'yan itace ne waɗanda suke da fa'idodi da yawa a cikin lafiya, saboda ba kawai suna da ƙarancin adadin kuzari ba amma har ila yau suna da babban zazzaɓi, yana taimakawa wajen sarrafa matakan sukarin jini da rage LDL cholesterol. Bugu da ƙari, yana da wadata a cikin antioxidants, yana rage kumburin jiki da lalacewar da masu sihiri ke haifarwa.

9. Kankana

Kalori a cikin 100 g: Adadin kuzari 29 da fiber na 0.9 g.

Shawara rabo: 1 kofin dices na guna.

Kankana na taimakawa wajen rage nauyi saboda sinadarin bugun ciki, wanda ke taimakawa wajen rage saurin ruwa kasancewar yana da dumbin ruwa. Bugu da ƙari, yana da wadataccen potassium, fiber da antioxidants kamar bitamin C, beta-carotenes da lycopene.

10. Pitaia

Kalori a cikin 100 g: Adadin kuzari 50 da fiber na gram 3.

Shawara rabo: 1 matsakaici naúrar

Pitaia dan itace mai ƙananan kalori, mai wadatar antioxidants, kamar su betalains da flavonoids, ban da samun bitamin C, baƙin ƙarfe da zare, a tsakanin sauran mahaɗan da ke son rage nauyi, inganta tsarin garkuwar jiki, sarrafa sukari a cikin jini da rage kitse da aka tara a hanta.

Gano wasu fa'idodin pitaia.