Lafiyayyu, 'Ya'yan itacen Calori masu -aukacin Kaya don Taimaka muku Nauyi

Wadatacce

• 'Ya'yan itacen marmari
• 1. Ayaba
• 2. Avocados
• 3. Naman Kwakwa
• 4. Mangwaro
• 'Ya'yan itacen da aka bushe
• 5. Kwanaki
• 6. Gogewa
• 7. Bishiya busashshe
• 8. 'Ya'yan itacen ɓaure
• 9. zabibi
• 10. Sultanas
• 11. Currants
• Layin kasa

Ga wasu mutane, samun nauyi ko gina tsoka na iya zama ƙalubale.

Kodayake 'ya'yan itatuwa galibi ba su ne rukunin farko na abinci da ke zuwa hankali lokacin ƙoƙarin girma ba, nau'ikan' ya'yan itacen da yawa na iya samar da ƙarin adadin kuzari da jikinku ke buƙata don ƙaruwa.

Menene ƙari, suna shirya mahimman bitamin da ma'adinai don tallafawa lafiyar ku.

Anan ga fruitsa fruitsan 'lafiyayye 11 mafi ƙaranci da calorie waɗanda zasu iya taimaka muku ƙara nauyi.

'Ya'yan itacen marmari

Kodayake yawancin 'ya'yan itatuwa basu da adadin kuzari, amma da yawa zasu iya taimaka muku samun nauyi saboda mafi girman kayan abinci ko kayan mai.

Anan ga fruitsa fruitsan itace fresha 4an itace 4 4 ​​4 waɗanda zasu iya helpaukaka ki.

1. Ayaba

Ayaba kyakkyawan zaɓi ne idan kuna neman ƙara nauyi.

Ba su da wadataccen abinci kawai amma har ma da babbar hanyar samar da abinci da adadin kuzari.

Ayaba mai matsakaiciya (gram 118-gram) tana dauke da wadannan abubuwan gina jiki ():

• Calories: 105
• Furotin: Gram 1
• Kitse: 0.4 gram
• Carbs: 27 gram
• Fiber: 3 gram
• Vitamin B6: 26% na Dailyimar Yau (DV)
• Harshen Manganese: 13% na DV

Kari akan haka, ayaba tana shirya wasu kayan masarufi masu yawa. Green ayaba, musamman, suna da girma a sitaci mai tsayayyiya, wanda yake wucewa ta bangaren narkarda abinci ba tare da kama shi ba. Bincike ya danganta sitaci mai jurewa don inganta lafiyar hanji ().

Ayaba abu ne mai sauƙin ciye ciye kuma ana iya saka shi ga oatmeal ko santsi wanda aka yi shi da wasu sinadarai masu yawan kalori, kamar su man goro ko yogurt mai cikakken kitso don taimaka muku ku sami nauyi.

2. Avocados

Avocados suna alfahari da bayanin martaba mai ban sha'awa. Bugu da ƙari, suna da yawan adadin kuzari da ƙoshin lafiya, yana mai da su kyakkyawan zaɓi ga mutanen da ke neman ƙara nauyi.

Rabin matsakaiciyar sikodar (gram 100) yana dauke da wadannan abubuwan gina jiki ():

• Calories: 161
• Furotin: 2 gram
• Kitse: 15 gram
• Carbs: 8.6 gram
• Fiber: 7 gram
• Vitamin K: 17.5% na DV
• Folate: 21% na DV

Avocados suna da wadata a cikin wasu ƙananan ƙwayoyin cuta, ciki har da potassium da bitamin K, C, B5 (pantothenic acid), da B6 (pyridoxine) ().

Menene ƙari, suna da ban mamaki sosai kuma ana iya amfani dasu ta hanyoyi da yawa. Gwada gwada su zuwa miya da salati ko amfani da su azaman yadawa tare da tushen furotin kamar ƙwai.

3. Naman Kwakwa

Kwakwa itace fruita versan itace masu fa'ida wadanda suka sami shahara saboda yawan fa'idodi ga lafiyar ta. Har ila yau, babban tushen tushen adadin kuzari ne, kamar yadda yake da ƙiba mai yawa da matsakaici a cikin sitati.

Abincin 1 (28-gram 28) na naman kwakwa yana ba da abubuwan gina jiki masu zuwa ():

• Calories: 99
• Furotin: 1 gram
• Kitse: 9.4 gram
• Carbs: Gram 4.3
• Fiber: 2.5 grams
• Harshen Manganese: 17% na DV
• Selenium: 5% na DV

Naman kwakwa shima yana dauke da mahimman ma'adanai masu yawa, ciki har da phosphorus da jan ƙarfe.

Mafi kyau duka, ana iya jin daɗinsa ta hanyoyi da yawa. Gwada yayyafa ɗanyen kwakwa akan salatin 'ya'yan itace, ƙara shi a cikin soyayyen-soyayyen, ko haɗa shi a cikin miya da sanƙo don ƙara yawan abincin kalori na abincinku da abubuwan ciye-ciye.

4. Mangwaro

Mango ɗan itace ne mai ɗanɗano, mai daɗin ci wanda ke alfahari da bayanin martaba na gina jiki.

Kamar ayaba, mangoro shine tushen tushen adadin kuzari - galibi daga carbs.

Kofi ɗaya (gram 165) na mangoro yana ba da abubuwan gina jiki masu zuwa ():

• Calories: 99
• Furotin: 1.4 gram
• Kitse: 0.6 gram
• Carbs: 25 gram
• Fiber: 3 gram
• Vitamin C: 67% na DV
• Folate: 18% na DV

Kari akan haka, mangoro shine asalin jan ƙarfe, bitamin B da yawa, da bitamin A da E.

Mango yana da daɗin kansa amma kuma babban ƙari ne ga masu santsi, salsas, da salatin rani. Gwada hada mangoro tare da sinadarin kalori masu girma kamar kwayoyi ko kwakwa idan samun nauyi shine burin ku.

Wasu sabbin fruitsa fruitsan itace, kamar su avocado da kwakwa, sune tushen ingantattun ƙwayoyin mai, waɗanda zasu iya taimaka muku ƙara nauyi. Ayaba da mangwaro suna da wadatar carbi da adadin kuzari.

'Ya'yan itacen da aka bushe

'Ya'yan itacen da aka bushe su ne' ya'yan itacen da kusan duk abin da ke cikin ruwa ya cire ta hanyoyi daban-daban na bushewa.

Abin da ya rage shine abun ciye-ciye mai kuzari wanda, duk da ƙaramin girman sa, yana da matukar amfani. A zahiri, karatuttukan na kiyasta cewa busasshen fruita fruitan itace ya ƙunshi sau 3-5 na ƙananan ƙwayoyin cuta fiye da sabbin fruita fruitan itace ().

Saboda busassun fruitsa fruitsan itace masu ƙarfi mai ƙarfi, suna da kyau ga mutanen da suke ƙoƙari su sami nauyi. Koyaya, suna da yawa a cikin sikari na halitta, saboda haka yana da kyau a haɗa su da tushen lafiyayyen mai ko furotin don rage tasirin mummunan tasirin akan sukarin jininka ().

Anan ga wasu kalori masu yawa, busassun fruitsa fruitsan itace waɗanda zasu iya taimaka muku haɓaka nauyi.

5. Kwanaki

Kwanan wata ƙananan ,a fruitsan itace ne na dabino, wanda ke girma a yankuna masu zafi.

Galibi ana sayar da su bushe a yawancin ƙasashen Yamma kuma ana ɗora su da abubuwan gina jiki.

Wata kwanan wata (gram 24) tana ba da abubuwan gina jiki masu zuwa ():

• Calories: 66.5
• Furotin: 0.4 gram
• Kitse: 0.1 gram
• Carbs: 18 gram
• Fiber: 1.6 gram
• Potassium: 4% na DV
• Magnesium: 3% na DV

Waɗannan fruitsa fruitsan itacen kuma kyakkyawan tushe ne na tagulla, manganese, ƙarfe, da bitamin B6.

Ganin cewa yawanci ana sayar da dabino busasshe, suna da tsawon rai, yana mai da su hanya madaidaiciya don ƙara yawan adadin abincin kalori. Suna yin babban abu a cikin kayan da aka toya ko kuma zasu iya morewa da kansu.

Gwada cushe kwanakin tare da almond butter da flakes na kwakwa don lafiyayyen, abun ciye-kalori mai yawa.

6. Gogewa

Prunes sune busassun plum waɗanda ke shirya naushi na abinci.

Abincin 1-gram (gram 28) na prunes yana ba da abubuwan gina jiki masu zuwa ():

• Calories: 67
• Furotin: 0.6 gram
• Kitse: 0.1 gram
• Carbs: 18 gram
• Fiber: 2 gram
• Vitamin K: 14% na DV
• Potassium: 4.4% na DV

Hakanan an san Prunes saboda ikonsu na rage maƙarƙashiya. Abubuwan da ke cikin fiber ɗin na iya taimakawa ƙara girma zuwa kujerun ku da kuma saurin wucewa ta cikin hanjin ku ().

Prunes suna da rayuwa mai tsayi kuma suna da sauƙin ƙarawa zuwa abincinku, yana mai da su hanya mai sauƙi don haɓaka yawan adadin kuzari da taimakawa ƙimar lafiya mai kyau. Suna da ɗanɗano da kansu, amma kuma zaku iya more su a cikin salatin da kuka fi so, mai santsi, da kayan gasa.

7. Bishiya busashshe

Apricots shahararrun fruita yellowan itace ne waɗanda za'a iya jin daɗin sabo da busasshe.

A-oce 1 (gram 28) na busasshen apricots yana ba da abubuwan gina jiki masu zuwa ():

• Calories: 67
• Furotin: 0.8 gram
• Kitse: 0.1 gram
• Carbs: 18 gram
• Fiber: 2 gram
• Vitamin A: 6% na DV
• Vitamin E: 8% na DV

Baya ga kasancewar kyakkyawar hanyar samun adadin kuzari, busasshen apricots sune kyakkyawan tushen beta-carotene, lutein, da zeaxanthin - launuka uku masu shuke-shuke da ke tallafawa lafiyar ido ().

Busassun apricots suna yin kyakkyawan abun ciye-ciye a cikin maraice kuma suna haɗuwa da kyau tare da goro da cuku, wanda kuma zai iya taimaka muku samun nauyi, saboda sun kasance tushen tushen adadin kuzari da mai.

8. 'Ya'yan itacen ɓaure

'Ya'yan itacen ɓaure sunada daɗin sabo da busasshe, aa fruitan itace populara popularan itace masu -a withan dandano mai ɗanɗano-amma mai sauƙi.

A-oce 1 (gram 28) na ɓauren ɓaure yana ba da waɗannan abubuwan gina jiki ():

• Calories: 70
• Furotin: 1 gram
• Kitse: Gram 0.3
• Carbs: 18 gram
• Fiber: 3 gram
• Potassium: 4% na DV
• Alli: 3.5% na DV

'Ya'yan itacen ɓaure da suka bushe suna da daɗin kansu ko kuma ana iya jin daɗin yankakken su don yin oats, yogurt, ko salads. Suna kuma haɗu da kyau tare da cuku da faski.

Wasu mutane sun fi son taushin busasshen ɓaurensu na ɓaure a cikin ruwa na tsawon minti 10.

9. zabibi

Raisins busassun inabi ne waɗanda suka zo da girma da launuka daban-daban.

A Amurka da Kanada, sunan gabaɗaya yana nufin dukkan nau'ikan busassun inabi, alhali a Ostiraliya, New Zealand, Ireland, da United Kingdom, yana bayanin launuka masu duhu ne kawai, manyan iri.

Abincin 1-ounce (gram 28) na zabibi yana ba da abubuwan gina jiki masu zuwa ():

• Calories: 85
• Furotin: 1 gram
• Kitse: 0.1 gram
• Carbs: 22 gram
• Fiber: 1 gram
• Potassium: 4.5% na DV
• Ironarfe: 3% na DV

Har ila yau, zabibi kyakkyawan tushe ne na jan ƙarfe, manganese, magnesium, da bitamin na B masu yawa.

Dingara zabibi zuwa abincinku hanya ce mai sauƙi don haɓaka yawan abincin kalori. Suna da ɗanɗano kai tsaye daga cikin kwalin kuma sun haɗu sosai da ƙwayoyi, yogurts, cuku, salatin, da oatmeal.

10. Sultanas

Kamar zabibi, sultanas wani nau'in busasshen innabi ne.

Koyaya, an yi su ne daga koren inabi marasa yaushi, galibi nau'in Thompson Seedless. A Amurka, ana kiran sultanas sau da yawa “zabibi na zinariya” saboda launi mai haske.

Servingarin osar 1 (gram 28) na sultanas yana ba da abubuwan gina jiki masu zuwa ():

• Calories: 91
• Furotin: 0.7 gram
• Kitse: 0 gram
• Carbs: 22 gram
• Fiber: 0.7 gram
• Ironarfe: 4.2% na DV

Ana iya cin Sultanas iri ɗaya da zabibi, yana mai da su hanya mafi dacewa don ƙara yawan abincin kalori. Ku ci su kadai ko ku hada su da kwayoyi, yogurts, cuku, ko saladi.

11. Currants

Currants ƙananan ƙananan, zaƙi ne, busassun inabi na ire-irensu da ake kira “Baƙin Koranti.”

Duk da ƙananan girmansu, suna shirya daɗaɗaɗɗa, ɗanɗano mai ɗanɗano, yana sa su zama masu iya zama abin fa'ida.

Abincin 1-ounce (gram 28) na currants yana ba da abubuwan gina jiki masu zuwa ():

• Calories: 79
• Furotin: 1.14 gram
• Kitse: 0.1 gram
• Carbs: 21 gram
• Fiber: 2 gram
• Copper: 15% na DV
• Ironarfe: 5% na DV

Hakanan currants shine kyakkyawan tushen zinc, potassium, magnesium, da sauran kayan ƙarancin abinci.

Gwada ƙara currants zuwa yogurts, kayan abinci, da gasa abinci don ƙara yawan abubuwan kalori. Hakanan za'a iya jin daɗin su da goro da 'ya'yan itacen azaman tsakar dare ko abincin dare.

Bishiyoyi da suka bushe, kamar su dabino, prunes, apricots, fig, sultanas, currant, and raisins, sun ƙunshi karin adadin kuzari fiye da sabbin takwarorinsu, wanda hakan yasa suka zama manyan zaɓuɓɓuka don ƙimar kiba mai kyau. Kari akan haka, sukan tattara kayan sau 5 zuwa 5 na kayan masarufi.

Layin kasa

Akwai wadatattun kalori masu yawa, 'ya'yan itacen mai-gina jiki waɗanda zasu iya tallafawa ƙoshin lafiya kuma su taimaka muku kuyi nauyi.

Hada wasu fewa fruitsan fruitsa fruitsan abovea thean da ke sama cikin abincinku ko abun ciye-ciye na iya taimaka haɓaka haɓakar kalori ta yau da kullun da taimakawa ribar lafiya mai kyau.

Kari akan haka, hada wadannan 'ya'yan itacen tare da tushen furotin ko kitse na iya kara karin adadin kuzari yayin tabbatar da matakan sikarin jininka ya zauna daram.