10 mau hua e lilo ke kaupaona (me kekahi mau calories)
Anter
ʻO kahi hoʻolālā maikaʻi e hōʻemi i ke kaupaona a hoʻoliʻiliʻi i ka momona o ka ʻōpū e ʻai i nā hua o kēlā me kēia lā e makemake i ka pohō o ke kaupaona, no ka haʻahaʻa o nā calorie, kona nui nui o ka fiber a i ʻole kāna helu glycemic haʻahaʻa.
ʻO nā huaʻai, ma ka laulā, haʻahaʻa i nā calories, akā he mea nui e hoʻopau ʻia nā kālā kūpono, a hiki ke hoʻokomo ʻia i nā meaʻai māmā a i ʻole kahi mea ʻono no nā meaʻai nui. ʻO ka ʻāpana i manaʻo ʻia he 2 a 3 mau hua ʻokoʻa i kēlā me kēia lā, he mea nui e hoʻokomo iā lākou i ka papa calorie haʻahaʻa e pono ai e hele pū me ka hoʻoikaika kino maʻamau. ʻAe kēia e hoʻonui i ka metabolism a hoʻohana i nā mālama momona i hōʻiliʻili ʻia i loko o ke kino, e makemake ana i ka pohō kaumaha.
1. Strawberry
Kalepona i 100 g: 30 calories a me 2 gram o ka fiber.
Paukū i manaʻo ʻia: 1/4 kīʻaha strawberry holoʻokoʻa holoʻokoʻa.
Kōkua nā Strawberry iā ʻoe e lilo i ka paona no ka mea loaʻa nā calorie maikaʻi ʻole a me ka mea hoʻohui, waiwai lākou i nā meaola bioactive ma muli o kā lākou nui nui o ka wikamina C, folate a me nā phenolic compound, kahi e hāʻawi ai i nā hopena anti-inflammatory.
Hoʻohui ʻia, waiwai ka mauʻu strawberry i ka fiber, e kōkua ana i ka mālama ʻana i nā pae kō kō, i ka hoʻonui ʻana i ka manaʻo o ka māʻona, hoʻoliʻiliʻi i nā calorie i ʻai ʻia a makemake i ka pohō kaumaha. Nui lākou i ka potassium, kahi mea e kōkua ai i ka mālama ʻana i ke kahe o ke koko.
2. Mele
Kalepona i 100 g: 56 calories a me 1.3 gram o ka fiber.
Paukū i manaʻo ʻia: 1 anakahi waena o 110 g.
Kōkua nā ʻōpela iā ʻoe e lilo i ke kaupaona no ka mea waiwai lākou i nā antioxidant e like me catechins a me ka waikawa chlorogenic, a me ka loaʻa ʻana o nā olonā e like me quercetin, e kōkua ai i ka mālama ʻana i nā pae kō kō, hoʻomaikaʻi i ka digestion a hoʻēmi i nā pae kolesterol a me nā triglyceride. Eia hou, hiki i ka ʻai mau ʻana o nā ʻāpala ke kōkua i ka hoʻoliʻiliʻi o ka maʻi o ka puʻuwai, ka maʻi ʻaʻai a me ka hānō.
ʻO nā huaʻoma i hoʻomoʻa ʻia me ke kinamona a i ʻole nā ʻālina i loko o kahi mau calory a he mea ʻono maikaʻi a momona hoʻi. E ʻike i nā keu pono āpau.
3. Momi
Nā Calories i ka 100 gram: ma kahi o 53 calories a me 3 gram o ka fiber.
Paukū i manaʻo ʻia: 1/2 ʻāpana a i ʻole 110 gram.
Kōkua ka peʻa e lilo i ke kaupaona no ka mea waiwai ia i ka fiber, kahi mea e kōkua ai e hoʻomaikaʻi i ka lawe ʻōpū a lawe i ka pōloli. Kōkua pū ia i ka hoʻoponopono ʻana i nā pae kolesterol. ʻO nā peʻa i hoʻomoʻa ʻia me ka kinamona kekahi mea momona maikaʻi loa, a ʻokoʻa ka mea ʻono, kōkua iā ʻoe e lilo i ka paona.
4. Kiwi
Kalepona i 100 g: 51 calories a me 2.7 mau mākia o ka fiber.
Paukū i manaʻo ʻia: 1 anakahi waena a i ʻole 100 gram.
Ma waena o nā keu pono o Kiwi ke hakakā nei i ka constipation a me ka hiki ke māʻona i kou makemake, waiwai pū kekahi me ka huaora C, a he diuretic hoʻi.
5. Papaya
Kalepona i 100 g: 45 calories a me 1.8 gram o ka fiber.
Paukū i manaʻo ʻia: 1 kīʻaha o ka pepaya paʻi a i ʻole 220 gram
ʻO Diuretic a waiwai i ka fiber, kōkua ia i ka hoʻopau ʻana i nā feces a hakakā i ka ʻōpū pehu. Maikaʻi ʻo Papaya no ke kōkua ʻana i ka kaohi ʻana i ka maʻi kō a hoʻōla i nā ʻōuli o ka gastritis. ʻO kahi ʻāpana o ka papaya ʻokiʻoki me 1 ipu o ka yogurt maʻamau kahi koho maikaʻi loa no kāu meaʻai māmā o ke kakahiaka.
6. Lemon
Nā Calories i ka 100 gram: 14 calories a me 2.1 gram o ka fiber.
He diuretic ia, waiwai i ka wikamina C a me kahi antioxidant mana, kōkua i ka hoʻopau ʻana i nā mea make a hoʻonui i ka ʻili i ka ʻili. Lawe i kahi kīʻaha kī mai ka peona lemon i kēlā me kēia lā kahi ala maikaʻi loa e hoʻopau ai i ka lemona kō ʻole a ʻoliʻoli i nā pono āpau.
Kōkua pū ʻo Lemon i ka hoʻohaʻahaʻa ʻana i ke kōkō a me ke kō kō. E aʻo pehea e hiki ai i ka lemon ke kōkua iā ʻoe e lilo i ka paona.
7. ʻO Tangerine
Kalepona i 100 g: 44 calories a me 1.7 gram o ka fiber.
Paukū i manaʻo ʻia: 2 mau anakahi liʻiliʻi a i ʻole 225 gram.
Kōkua ʻo Tangerine iā ʻoe e lilo i ke kaupaona no ka mea waiwai ia i ka wai a me nā fiber, a ʻo ka haʻahaʻa o nā calorie. Waiwai kēia huaʻai i loko o ka wikamina C, e kōkua ai i ka omo ʻana o ka hao i loko o ka ʻōpū a hoʻoikaika i ka ʻōnaehana paleʻea. Hoʻomaikaʻi kona mau ʻōpala i ka lawe ʻana o ka ʻōpū, hōʻemi i ka lawe ʻana o ka momona a kōkua i ka mālama ʻana i ka glucose toto. E ʻike i nā pono olakino o ka tangerine.
8. Pōlū
Kalepona i 100 g: 57 calories a me 2.4 gram o ka fiber.
ʻĀpana ʻāpono ʻia: 3/4 kīʻaha.
ʻO ka Blueberry kahi hua i loaʻa nā pono olakino he nui, no ka mea, ʻaʻole i loaʻa ka nui o nā calori akā loaʻa pū ka nui o ka fiber, e kōkua ana i ka mālama ʻana i nā kiʻekiʻe o ke kō a me ka hoʻohaʻahaʻa ʻana i ka LDL kolesterol. Hoʻohui ʻia, waiwai ia i nā antioxidant, hoʻemi i ka hoʻā o ke kino a me nā mea i hōʻino ʻia e nā radical free.
9. Melon
Kalepona i 100 g: 29 calories a me 0.9 g fiber.
ʻĀpana ʻāpono ʻia: 1 kīʻaha o ka melon diced.
Kōkua ʻo Melon i ka hoʻēmi ʻana i ke kaupaona ma muli o kāna waiwai diuretic, ka mea e kōkua ai e hōʻemi i ka paʻa ʻana o ka wai e like me ka waiwai o ka wai. Hoʻohui ʻia, waiwai nui ia i ka potassium, puluniu a me nā antioxidants e like me ka wikamina C, beta-carotenes a me ka lycopene.
10. Pitaia
Kalepona i 100 g: 50 calories a me 3 gram o ka fiber.
ʻĀpana ʻāpono ʻia: 1 anakahi waena.
ʻO Pitaia kahi hua liʻiliʻi liʻiliʻi, waiwai i nā antioxidant, e like me betalains a me flavonoids, me ka loaʻa ʻana o ka wikamina C, ka hao a me ka fiber, i waena o nā mea hoʻohui e makemake i ka pohō, ka hoʻomaikaʻi ʻana o ka ʻōnaehana pale, ka kaohi o ke kō i ka kino. ke koko a me ka hoʻoliʻiliʻi o ka momona i hōʻiliʻili ʻia i ke ake.
E ʻike i nā pono ʻē aʻe o ka pitaia.
NāʻAtikala IāʻOe
Hōʻoia Kino Kino Kaumaha
