Abinci 38 Wadanda Ke Kusa Da Kala Kala

Wadatacce

• 1. Tuffa
• Yadda Ake Koya Tuffa
• 2. Arugula
• 3. Bishiyar aspara
• 4. Beets
• 5. Broccoli
• 6. Broth
• 7. Brussels tsiro
• 8. Kabeji
• 9. Karas
• 10. Farin kabeji
• 11. Celeri
• 12. Chard
• 13. Clementines
• 14. Kokwamba
• 15. Feniya
• 16. Tafarnuwa
• 17. 'Ya'yan inabi
• 18. Letashin Iceberg
• 19. Jicama
• 20. Kale
• 21. Lemo da lemon tsami
• 22. Farin Naman kaza
• 23. Albasa
• 24. Barkono
• 25. Gwanda
• 26. Radishiyi
• 27. Salatin Romaine
• 28. Rutabaga
• 29. Strawberries
• 30. Alayyafo
• 31. Sugar Snap Peas
• 32. Tumatir
• 33. Turnips
• 34. Ruwan ruwa
• 35. Kankana
• 36. Zucchini
• 37. Abin Sha: Kofi, Ganyen Shayi, Ruwa, Ruwan Carbon
• 38. Ganye da kayan yaji
• Layin .asa

Calories suna ba da kuzarin da jikinku yake buƙata don aiki da rayuwa.

Duk da yake babu wata hujja da za ta taimaka wa abincin da ke dauke da kalori mai ƙonawa Kara adadin kuzari fiye da yadda suke bayarwa, abincin da ya riga ya ƙasa da adadin kuzari na iya samar da ƙananan adadin kuzari fiye da yadda ake tsammani. Wannan saboda jikinku yana amfani da kuzari don narke su.

Idan kuna ƙoƙari ku rage yawan cin abincin kalori, cin abinci mafi ƙarancin kalori, kamar wasu 'ya'yan itace da kayan marmari, hanya ce mai sauƙi don cimma wannan burin.

Anan akwai abinci 38 tare da kusan adadin kuzari.

1. Tuffa

Tuffa suna da ƙoshin abinci mai gina jiki kuma ɗayan shahararrun fruitsa fruitsan itace a cikin Amurka, a cewar USDA's Economic Research Service (1).

Kofi ɗaya (gram 125) na yankakken apple yana da adadin kuzari 57 da kusan gram uku na zaren abinci (2).

Tunda jikinku ya ƙone makamashi don narkar da tuffa, yawan adadin kuzari da wannan 'ya'yan itacen ke bayarwa mai ƙarancin rahoto.

Yadda Ake Koya Tuffa

2. Arugula

Arugula duhu ne mai duhu, mai ɗanyen ganye mai ɗanɗano.

An saba amfani dashi a cikin salads, yana da wadataccen bitamin K sannan kuma yana dauke da sinadarin folate, calcium da potassium.

Kofi ɗaya da rabi (gram 10) na arugula yana da adadin kuzari uku kawai (3).

3. Bishiyar aspara

Bishiyar asparagus kayan lambu ne na furanni wanda ya zo a cikin koren, fari da kuma launuka masu launin purple.

Duk nau'ikan bishiyar asparagus suna da lafiya, amma bishiyar asparagus tana da mahadi da ake kira anthocyanins wanda zai iya taimakawa hana cututtukan zuciya ().

Kofi daya (gram 134) na bishiyar asparagus yana da adadin kuzari 27 kacal kuma yana da wadataccen bitamin K da mai, yana samar da kashi 70% da 17% na DVs, bi da bi (5).

4. Beets

Beets sune kayan lambu masu tushe waɗanda yawanci suna da launi mai zurfin ja-ja ko shunayya. Ofaya daga cikin fa'idodin bincike na gwoza shine damar su don rage karfin jini ().

Beets yana ƙunshe da adadin kuzari 59 kawai a kowane kofi (gram 136) da 13% na DV don potassium (7).

5. Broccoli

Broccoli yana daya daga cikin kayan lambu masu gina jiki a duniya. Memba ne na dangin gishiri gishiri kuma yana iya taimakawa wajen yakar cutar kansa ().

Kofi ɗaya (gram 91) na broccoli yana da adadin kuzari 31 kawai kuma sama da 100% na adadin bitamin C da yawancin mutane ke buƙata kowace rana (9).

6. Broth

Akwai nau'ikan broth da yawa, gami da kaza, naman shanu da kayan lambu. Ana iya cinsa shi kaɗai ko amfani da shi azaman tushe na miya da naman dawa.

Dogaro da irin romon, kofi ɗaya - ko kuma kimanin miliyon 240 - yawanci yana ƙunshe da adadin kuzari 7-12 (10, 11, 12).

7. Brussels tsiro

Brussels sprouts kayan lambu ne masu gina jiki. Suna kama da ƙananan kabeji kuma ana iya cin su ɗanye ko dafa shi.

Bincike ya nuna cewa cin tsiron Brussels na iya kare kariya daga lalacewar DNA saboda yawan bitamin C ɗin su ().

Wadannan gidajen wutar lantarki suna da adadin kuzari 38 a kowace kofi (gram 88) (14).

8. Kabeji

Kabeji kayan lambu ne masu ganye kore ko purple. Yana da kayan haɗin yau da kullun a cikin slaws da salads. An san kabeji mai ƙanshi a matsayin sauerkraut.

Yana da ƙarancin adadin kuzari kuma yana ƙunshe da kalori 22 kawai a kofi (gram 89) (15).

9. Karas

Karas shahararrun kayan lambu ne. Suna yawanci sirara da lemu, amma kuma suna iya zama ja, rawaya, purple ko fari.

Mafi yawan mutane suna hada ido mai kyau da cin karas tun da suna da wadata a cikin beta-carotene, wanda za a iya canza shi zuwa bitamin A. Samun isasshen bitamin A ya zama dole don hangen nesa.

Kofi daya mai aiki (giram 128) na karas yana da adadin kuzari 53 kawai kuma sama da 400% na DV don bitamin A (16).

10. Farin kabeji

Farin kabeji galibi ana ganinsa kamar farin kai a cikin koren ganye. Varietiesananan nau'ikan iri ɗaya suna da shuɗi mai ruwan hoda, lemu da rawaya.

A cikin 'yan shekarun nan, farin kabeji ya zama sananne sosai a madadin manyan kayan lambu ko hatsi.

Kofi ɗaya (gram 100) na farin kabeji yana da adadin kuzari 25 kuma giram biyar ne kawai na carbs (17).

11. Celeri

Celeri shine ɗayan sanannun, abinci mai ƙananan kalori.

Dogayen koren koren sa suna ɗauke da zaren da ba za a iya narke shi ba wanda ba zai lalace ba a jikinka, saboda haka ba da adadin kuzari.

Hakanan Seleri yana da babban abun cikin ruwa, wanda hakan yasa yake da karancin adadin kuzari. Akwai adadin kuzari 18 kawai a cikin kofi ɗaya (gram 110) na yankakken seleri (18).

12. Chard

Chard wani ɗanyen ganye ne wanda yake zuwa iri-iri. Yana da matuƙar yawa cikin bitamin K, mai gina jiki wanda ke taimakawa tare da dacewar daskarewar jini.

Kofi ɗaya (gram 36) na chard yana da adadin kuzari 7 kawai kuma ya ƙunshi 374% na DV don bitamin K (19).

13. Clementines

Clementines yayi kama da ƙaramar lemu. Abun ciye-ciye ne gama gari a Amurka kuma an san su da babban bitamin C.

Fruita fruitan itace ɗaya (gram 74) suna ɗaukar 60% na DV don bitamin C kuma adadin kuzari 35 kawai (20).

14. Kokwamba

Kokwamba itace kayan lambu mai sanyaya rai wanda aka saba samu a cikin salati. Hakanan ana amfani dasu don dandano ruwa tare da fruitsa fruitsan itace da ganye.

Tun da yawan kokwamba yawancin ruwa ne, suna da ƙarancin adadin kuzari - kofi ɗaya (gram 52) yana da 8 (21) kawai.

15. Feniya

Fennel kayan lambu ne mai ƙamshi tare da ɗanɗano ɗan ɗanɗano licorice. Ana amfani da busassun 'ya'yan fennel don ƙara dandanon anisi ga jita-jita.

Fennel ana iya jin daɗin ɗanye, gasashe ko braised. Akwai adadin kuzari 27 a cikin kofi ɗaya (gram 87) na ɗanyen fennel (22).

16. Tafarnuwa

Tafarnuwa tana da kamshi mai dandano kuma ana amfani da shi sosai wajen dafa abinci don kara dandano a abinci.

An yi amfani da tafarnuwa tsawon ƙarni a matsayin magani ga cututtuka daban-daban. Bincike ya nuna cewa yana iya rage hawan jini da yakar cututtuka ko ma cutar kansa (23).

Daya albasa (gram 3) na tafarnuwa yana da adadin kuzari 5 kawai (24).

17. 'Ya'yan inabi

Apean itacen inabi na ɗaya daga cikin kyawawan 'ya'yan itacen citrus. Ana iya jin daɗin kansu ko a saman yogurt, salad ko ma kifi.

Wasu mahadi a cikin bishiyar inabi na iya rage matakan cholesterol da kuma kara metabolism (25).

Akwai adadin kuzari 52 a cikin rabin bishiyar inabi (gram 123) (26).

18. Letashin Iceberg

An san letas na Iceberg saboda yawan ruwa. An fi amfani da shi a cikin salads kuma a saman burgers ko sandwiches.

Kodayake yawancin mutane suna tsammanin ba shi da amfani kamar sauran letas, latas na kankara yana da wadataccen bitamin K, bitamin A da folate.

Kofi ɗaya (gram 72) na kankara na kankara 10 kawai (27).

19. Jicama

Jicama kayan lambu ne na tuber wanda yayi kama da farin dankalin turawa. Wannan kayan lambu galibi ana cinsa ɗanye ne kuma yana da laushi irin na ɗan itacen apple.

Kofi ɗaya (gram 120) na jicama yana da sama da 40% na DV don bitamin C kuma adadin kuzari 46 kawai (28).

20. Kale

Kale wani ɗanɗano ne mai ɗanɗano wanda ya sami karbuwa a cikin 'yan shekarun nan don fa'idodi masu kyau na ƙoshin lafiya.

Kuna iya samun kale a cikin salads, smoothies da kayan lambu.

Kale shine ɗayan wadatattun hanyoyin samun bitamin K a duniya. Kofi ɗaya (gram 67) yana da kusan sau bakwai na adadin bitamin K wanda yawancin mutum yake buƙata kowace rana kuma adadin kuzari 34 kawai (29).

21. Lemo da lemon tsami

Ana amfani da ruwan 'ya'yan itace da ƙamshi na lemun tsami da lemun tsami don dandano ruwa, kayan salatin, marinades da abubuwan sha.

Citrus yayi fiye da kawai ƙara dandano. Bincike ya nuna cewa lemun tsami yana da mahadi wanda zai iya zama antioxidants don yaƙi da hana cututtuka a cikin jikinku (30).

Fluidaya daga cikin ruwa (gram 30) na lemun tsami ko ruwan lemun tsami yana da adadin kuzari 8 kawai (31, 32).

22. Farin Naman kaza

Namomin kaza wani nau'in naman gwari ne mai kama da soso irin na soso. Masu cin ganyayyaki da masu cin ganyayyaki wani lokacin suna amfani da su azaman madadin nama.

Namomin kaza dauke da mahimman abubuwa masu gina jiki kuma suna da adadin kuzari 15 kawai a kofi (gram 70) (34).

23. Albasa

Albasa shahararren kayan lambu ne. Iri-iri na albasa sun hada da ja, fari da rawaya, da albasarta na bazara ko kankara.

Kodayake dandano ya bambanta dangane da nau'in, duk albasa tana da karancin kalori - matsakaiciyar albasa (gram 110) tana da kusan 44 (35).

24. Barkono

Barkono yana da launuka da yawa, siffofi da girma dabam-dabam. Shahararrun nau'ikan sun hada da barkono mai kararrawa da jalapeños.

Bincike ya nuna cewa barkono mai kararrawa yana da matukar girma a cikin antioxidants kuma yana iya kare jiki daga lahanin lalatawar abu mai guba (36).

Akwai adadin kuzari 46 kawai a cikin kofi ɗaya (gram 149) na yankakken, barkono mai ƙararrawa (37).

25. Gwanda

Gwanda ita ce orangea orangean lemu mai witha blackan baƙar fata mai kama da guna kuma yawanci ana girma a yankuna masu zafi.

Yana da yawa a cikin bitamin A da kuma kyakkyawan tushen potassium. Kofi ɗaya (gram 140) na gwanda yana da adadin kuzari 55 kawai (38).

26. Radishiyi

Radishes kayan lambu ne na tushen kayan marmari tare da ɗan ɗanɗano mai ɗanɗano.

Yawanci ana ganin su a cikin shagunan kayan abinci azaman ruwan hoda mai duhu ko ja amma ana iya girma da launuka iri-iri.

Radishes suna da abubuwa masu amfani da yawa da adadin kuzari 19 kawai a kofi (gram 116) (39).

27. Salatin Romaine

Salatin Romaine shahararren kayan lambu ne mai ganye wanda ake amfani dashi a cikin salads da kan sandwiches.

Abubuwan kalori na romaine sun yi ƙasa kaɗan tunda yana da ruwa sosai kuma yana da yalwar fiber. Ganye daya (gram 6) na latas na roma yana da kalori guda ɗaya (40).

28. Rutabaga

Rutabaga shine tushen kayan lambu wanda aka fi sani da swede.

Ya dandani kama da turnips kuma sanannen abun maye ne na dankali a girke-girke don rage yawan carbi.

Kofi ɗaya (gram 140) na rutabaga yana da adadin kuzari 50 kuma gram 11 kawai na carbohydrates (41).

29. Strawberries

Strawberries 'ya'yan itace ne da suka shahara sosai. Suna da yawa sosai kuma suna bayyana a cikin karin kumallo na karin kumallo, kayan gasa da salati.

Nazarin ya nuna cewa cin 'ya'yan itace na iya taimaka maka kariya daga cututtuka na yau da kullun, irin su kansar da cututtukan zuciya ().

Akwai ƙasa da adadin kuzari 50 a cikin kofi ɗaya (gram 152) na strawberries (43).

30. Alayyafo

Alayyafo wani ɗanyen ganye ne wanda aka ɗora shi da bitamin da kuma ma'adanai da ƙananan kalori.

Yana da yawa cikin bitamin K, bitamin A da folate kuma yana da furotin fiye da sauran kayan lambu masu ganye.

Kofi ɗaya (gram 30) na alayyafo yana da adadin kuzari 7 kawai (44).

31. Sugar Snap Peas

Peas na karɓa mai sauƙi shine iri-iri iri masu daɗi. Kwandunan su gaba daya abin ci ne kuma suna da ɗanɗano mai daɗi.

Yawancin lokaci ana cin su ɗanye da kansu ko tare da tsoma, amma kuma ana iya saka su a cikin kayan lambu da salati.

Peas mai ɗanɗano yana da gina jiki sosai kuma ya ƙunshi kusan 100% na DV don bitamin C don kawai adadin kuzari 41 a cikin kofi ɗaya (gram 98) (45).

32. Tumatir

Tumatir na daya daga cikin shahararrun kayan marmari a duniya. Ana iya ba su ɗanyen, dafa ko tsarkakke a cikin tumatir miya.

Hakanan suna da matukar gina jiki kuma suna ƙunshe da wani amfani mai amfani wanda ake kira lycopene. Bincike ya nuna cewa lycopene na iya kariya daga cutar kansa, kumburi da cututtukan zuciya ().

Kofi ɗaya (gram 149) na tumatir mai ƙyalli yana da adadin kuzari 27 (47).

33. Turnips

Turnips fararen kayan lambu ne masu danye mai daci dan kadan. Sau da yawa ana saka su a cikin miya da nama.

Turnips suna da abubuwan gina jiki masu amfani da yawa kuma kawai adadin kuzari 37 a kowane kofi (gram 130) (48).

34. Ruwan ruwa

Watercress wani ganye ne mai tsire-tsire a cikin ruwa mai gudu. Yawanci ana amfani dashi a cikin salads da sandwiches na shayi.

Kodayake ruwan ruwa ba shi da mashahuri kamar sauran ganye, yana da kyau kamar gina jiki.

Kofi ɗaya (gram 34) na wannan kayan lambu yana ba da 106% na DV don bitamin K, 24% na DV don bitamin C da 22% na DV don bitamin A - kuma duk don ƙananan kalori 4 (49).

35. Kankana

Kamar yadda sunan ta ya nuna, kankana 'ya'yan itace ne masu matukar bada ruwa. Yana da ɗanɗano mai ɗanɗano a kan kansa ko haɗe shi da sabo na mint da feta.

Kankana ta ƙunshi kusan dukkanin kayan abinci mai gina jiki da yawan adadin bitamin C. Akwai adadin kuzari 46 a cikin kofi ɗaya (gram 152) na kankana dasashe (50).

36. Zucchini

Zucchini wani nau'in korene na summeran rani. Yana da dandano mai laushi wanda ya sanya shi ƙari mai yawa ga girke-girke.

A cikin 'yan shekarun nan, jujjuyawar zucchini a cikin "zoodles" a matsayin madadin mafi girman noodles ɗin carb ya zama sananne sosai.

Zucchini shima yana da ƙarancin adadin kuzari, tare da 18 kawai a kofi (gram 124) (51).

37. Abin Sha: Kofi, Ganyen Shayi, Ruwa, Ruwan Carbon

Wasu abubuwan sha suna da ƙarancin adadin kuzari, musamman lokacin da ba ku ƙara komai a kansu ba.

Ruwa mai tsabta ba shi da adadin kuzari. Yawancin shayi na ganye da ruwa mai ƙwanƙwasa suna da sifili zuwa ƙarancin adadin kuzari, yayin da kofi baƙar fata yana da adadin kuzari 2 kawai a kowane kofi (gram 237) (52).

Zabar waɗannan abubuwan sha a kan abubuwan sha tare da ƙarin sukari, kirim ko ruwan 'ya'yan itace na iya taimaka maka rage cin abincin kalori.

38. Ganye da kayan yaji

Ana amfani da ganye da kayan yaji don ƙara dandano a abinci kuma suna da ƙarancin adadin kuzari.

Ganyayyaki na yau da kullun waɗanda aka ci sabo ko bushe sun haɗa da faski, Basil, Mint, oregano da cilantro. Wasu sanannun kayan yaji sune kirfa, paprika, cumin da curry.

Yawancin ganye da kayan ƙanshi suna da ƙasa da adadin kuzari biyar a kowane cokali (53).

Layin .asa

Akwai abinci mai dadi da yawa waɗanda suke da ƙananan kalori.

Mafi yawansu 'ya'yan itace ne da kayan marmari wadanda suma suna dauke da sinadarai masu amfani ga lafiyarku.

Cin nau'ikan waɗannan abinci zai ba ku wadatattun abubuwan gina jiki don ƙarancin adadin kuzari.