38 Nā Meaʻai i ʻAno ʻAno o nā Kalepona Kalepona

Anter

• 1. Mele
• Pehea e Peel Mele?
• 2. Arugula
• 3. ʻO Asparagus
• 4. Beets
• 5. Broccoli
• 6. Hupa
• 7. Puʻu ʻo Brussels
• 8. Kāpeti
• 9. Kāloti
• 10. Pōhaku
• 11. Seleri
• 12. Chard
• 13. Kelemānia
• 14. Kukama
• 15. Fennel
• 16. Kālika
• 17. Pākaʻakai
• 18. ʻO Ice Lettuce
• 19. Jicama
• 20. Kale
• 21. Nā Lemona a me nā Lime
• 22. Nā Huehue keʻokeʻo
• 23. Onions
• 24. Pepelu
• 25. Papaya
• 26. Lihi
• 27. ʻO Romaine Lettuce
• 28. Rutabaga
• 29. Pālika
• 30. Mīkini
• 31. ʻO ka pī māmā kō
• 32. ʻO Tomato
• 33. Kahiko
• 34. Kanaka Waiwai
• 35. Mākala
• 36. Zucchini
• 37. Mea inu: Kope, Mea ʻai Meaola, Wai, Wai Kalepona
• 38. Nā mea kanu a me nā mea ala
• Ka Laina Lalo

Hāʻawi nā Calories i ka ikehu e pono ai i kou kino e hana a noho ola.

ʻOiai ʻaʻohe mea hōʻike e kākoʻo ai i ke kuni nā mea ʻai maikaʻi-calorie hou aku ʻoi aku ka nui o nā calorie ma mua o kā lākou e hāʻawi ai. ʻO kēia no ka hoʻohana o kou kino i ka ikehu e ʻeli iā lākou.

Inā ʻoe e hoʻāʻo e hoʻēmi i kāu huina nui o ka ʻai ʻana, ka ʻai ʻana i nā meaʻai calorie haʻahaʻa, e like me kekahi mau huaʻai a me nā mea kanu, kahi ala maʻalahi e hoʻokō i kēlā pahuhopu.

Eia nā meaʻai he 38 me ka ʻaneʻane ʻole o nā caloriu.

1. Mele

ʻOi aku ka momona o nā ʻōpela a ʻo kekahi o nā hua i makemake nui ʻia maʻAmelika Hui Pū ʻIa, e like me kā USDA's Economic Research Service (1).

Hoʻokahi kīʻaha (125 gram) o nā ʻāpala i loaʻa he 57 mau calorie a ʻaneʻane ʻekolu mau sekela o ka fiber dietary (2).

ʻOiai pono i kou kino e puhi i ka ikehu e ʻeli i nā ʻōpela, ʻoi aku ka liʻiliʻi o ka nui o nā calorie i hāʻawi ʻia e kēia hua i ka hōʻike.

Pehea e Peel Mele?

2. Arugula

ʻO Arugula kahi ʻeleʻele, ʻōmaʻomaʻo lau me kahi ʻono peppery.

Hoʻohana mau ʻia ia i nā salakeke, waiwai i ka huaʻai K a loaʻa pū ka folate, calcium a me ka potassium.

ʻEkolu wale nō calories (3) o ke kīʻaha hoʻokahi (10 gram) o arugula.

3. ʻO Asparagus

ʻO Asparagus kahi mea kanu pua e hele mai i nā ʻano ʻōmaʻomaʻo, keʻokeʻo a me ka poni.

ʻO nā asparagus āpau he olakino, akā ʻo ka asparagus poni nā mea i kapa ʻia anthocyanins i hiki ke kōkua i ka pale ʻana i nā maʻi puʻuwai ().

Hoʻokahi kīʻaha (134 gram) o ka asparagus he 27 wale nō calories a waiwai i ka huaʻai K a me ka folate, e hāʻawi ana iā 70% a me 17% o nā DV, (5).

4. Beets

ʻO nā beets nā aʻa aʻa i loaʻa i ka waihoʻoluʻu hohonu-ʻulaʻula a poni paha. ʻO kekahi o nā pōmaikaʻi i noiʻi nui ʻia o ko lākou beets ko lākou hiki ke hoʻohaʻahaʻa i ke koko ().

Loaʻa i nā beets he 59 wale nō kalori i kēlā me kēia kīʻaha (136 gram) a me 13% o ka DV no ka potassium (7).

5. Broccoli

ʻO Broccoli kekahi o nā mea kanu momona loa o ka honua. He lālā ia o ka ʻohana salibera o nā mea kanu a kōkua paha i ka hakakā ʻana i ka maʻi ʻaʻai ().

Hoʻokahi kīʻaha (91 gram) o ka broccoli he 31 wale nō calories a ma luna o 100% o ka nui o ka wikamina C e pono ai ka hapa nui o ka poʻe i kēlā me kēia lā (9).

6. Hupa

Nui a hewahewa nā ʻano o ka broth, me ka moa, ka bipi a me nā mea kanu. Hiki ke ʻai wale a hoʻohana ʻia paha ma ke kumu no nā sopa a me nā mea ʻai.

Kaukaʻi ʻia i ke ʻano o ka broth, hoʻokahi kīʻaha - a i ʻole ma kahi o 240 ml - he 7-12 mau calorie ka nui (10, 11, 12).

7. Puʻu ʻo Brussels

ʻO nā ʻōpala ʻo Brussels nā mea kanu momona loa. Ua like lākou me nā cabbages liʻiliʻi a hiki ke ʻai maka ʻia a kuke ʻia paha.

Hōʻike ka noiʻi e pale paha ka ʻai ʻana i nā ʻōpala ʻo Brussels i ka hōʻino ʻana o DNA ma muli o kā lākou kiʻekiʻe vitamona C ().

ʻO kēia mau mana hānaiʻai he 38 wale nō kalori i kēlā me kēia kīʻaha (88 gram) (14).

8. Kāpeti

ʻO ka kāpeti kahi mea kanu me nā lau ʻōmaʻomaʻo a poni paha. ʻO kahi mea maʻa mau i nā slaws a me nā salakeke. ʻIke ʻia ke kāpeti huʻi ʻo sauerkraut.

He haʻahaʻa loa ia i nā calories a he 22 wale nō calories i kēlā me kēia kīʻaha (89 gram) (15).

9. Kāloti

ʻO nā kāloti ka mea makemake nui i nā mea kanu. He lahilahi a ʻalani lākou, akā hiki ke ʻulaʻula, melemele, poni a keʻokeʻo paha.

Hoʻohui ka hapanui o ka poʻe i ka maka maka maikaʻi me ka ʻai ʻana i nā kāloti no ka mea waiwai lākou i ka beta-carotene, hiki ke hoʻolilo ʻia i huaora A. Loaʻa ka loaʻa ʻana o ka wikamina A pono no ka ʻike pono.

ʻO kahi kīʻaha hoʻokahi-kīʻaha (128 gram) o nā kāloti he 53 wale nō calories a ma luna o 400% o ka DV no ka wikamina A (16).

10. Pōhaku

ʻIke ʻia ke koloka e like me ke poʻo keʻokeʻo i loko o nā lau ʻōmaʻomaʻo. ʻO nā lau liʻiliʻi i loaʻa nā poni, ʻalani a me nā poʻo melemele.

I nā makahiki i hala iho nei, ua kaulana a nui ka caipiflower ma ke ʻano he pani no nā mea kanu carb a kiʻekiʻe paha.

Hoʻokahi kīʻaha (100 gram) o ka cauliflower he 25 calories a he ʻelima wale nō kaleka o nā kālaka (17).

11. Seleri

ʻO Celery kekahi o nā meaʻai i ʻike nui ʻia, nā calorie haʻahaʻa.

Loaʻa i kāna mau ʻōpuʻu ʻōmaʻomaʻo ʻōmaʻomaʻo i ʻole ka pulupulu i hiki ʻole ke komo i loko o kou kino, no laila ʻaʻole hāʻawi i nā calorie.

Loaʻa kahi wai kiʻekiʻe o Celery, e hoʻohaʻahaʻa maoli ana i nā calorie. Aia he 18 wale nō calories i loko o hoʻokahi kīʻaha (110 gram) o nā kelelu ʻokiʻoki (18).

12. Chard

ʻO Chard kahi ʻōmaʻomaʻo lau e hiki mai ana i nā ʻano like ʻole. ʻOi loa ia i ka wikamina K, kahi mea kōkua e kōkua ai i ke kāpili koko kūpono.

Hoʻokahi kīʻaha (36 gram) o ka chard he 7 wale nō calories a loaʻa iā 374% o ka DV no ka huaʻai K (19).

13. Kelemānia

ʻIke like nā Clementines i nā ʻalani ʻalani. He meaʻai māmā maʻamau lākou maʻAmelika Hui PūʻIa a ua kaulana lākou no ko lākou kiʻekiʻe huaʻai C.

Hoʻokahi hua (74 gram) ʻūlū 60% o ka DV no ka wikamina C a me 35 wale nō calories (20).

14. Kukama

ʻO nā kukama kahi mea kanu hōʻoluʻolu i loaʻa mau i nā salakeke. Hoʻohana ʻia lākou i ka wai ʻono me nā huaʻai a me nā mea kanu.

Ma muli o ka nui o nā kukama i ka wai, haʻahaʻa loa lākou i nā calories - hoʻokahi hapalua kīʻaha (52 gram) he 8 (21) wale nō.

15. Fennel

ʻO Fennel kahi mea kanu bulbous me kahi ʻono licorice nāwaliwali. Hoʻohana ʻia nā hua fennel maloʻo e hoʻohui i kahi ʻono anise i nā pā.

Hiki ke leʻaleʻa ʻia ka Fennel, hoʻomoʻa ʻia a wili ʻia paha. Aia he 27 calories i hoʻokahi kīʻaha (87 gram) o ka fennel maka (22).

16. Kālika

He ʻaʻala ikaika kā Garlic a ʻono a hoʻohana nui ʻia i ka kuke ʻana e hoʻohui i ka ʻono i nā pā.

Ua hoʻohana ʻia ʻo Garlic i mau kenekulia ma ke ʻano he lāʻau no nā ʻano maʻi like ʻole. Hōʻike ka noiʻi e hoʻoliʻiliʻi paha i ke koko a hakakā i nā maʻi a i ʻole ke kanesa (23).

Hoʻokahi wale nō kālika (3 gram) o ke kālika, he 5 wale nō calories (24).

17. Pākaʻakai

ʻO nā hua waina kekahi o nā hua ʻalani a ʻono hoʻi a momona. Hiki iā lākou ke leʻaleʻa iā lākou iho a i ʻole ma luna o ka yogurt, salakeke a iʻa paha.

Hiki i kekahi mau mea hoʻohui i ka grapefruit ke hoʻoliʻiliʻi i nā pae kolesterol a hoʻonui i ka metabolism (25).

Aia he 52 calories i ka hapalua o ka grapefruit (123 gram) (26).

18. ʻO Ice Lettuce

ʻIke ʻia ka lettuce ʻo Iceberg no ka nui o ka wai. Hoʻohana mau ʻia ia i nā salakeke a ma luna o nā burger a i ʻole nā ​​sanwiches.

ʻOiai ka hapanui o ka poʻe e manaʻo nei ʻaʻole ia he momona e like me nā lettuces ʻē aʻe, waiwai nui ka lettuce letus i ka wikamina K, ka wikamina A a me ka folate.

ʻO hoʻokahi kīʻaha (72 gram) o ka letus iceberg he 10 wale nō calories (27).

19. Jicama

ʻO Jicama kahi mea kanu kōpuʻu e like me ka uala keʻokeʻo. ʻAi pinepine ʻia kēia mea kanu a ʻano like kona ʻano me ka ʻāpala crisp.

ʻO hoʻokahi kīʻaha (120 gram) o jicama aia ma kahi o 40% o ka DV no ka wikamina C a he 46 wale nō calories (28).

20. Kale

He ʻōmaʻomaʻo lau ʻo Kale i loaʻa i ke kaulana i nā makahiki i hala aku nei no kāna pono kai hānai.

Hiki iā ʻoe ke loaʻa nā kale i nā salakeke, nā mea leʻaleʻa a me nā pā lauʻai.

ʻO Kale kekahi o nā kumuwaiwai momona K o ka honua. Hoʻokahi kīʻaha (67 gram) kokoke i ʻehiku mau manawa i ka nui o ka wikamina K e pono ai ke kanaka maʻamau i kēlā me kēia lā a 34 wale nō calories (29).

21. Nā Lemona a me nā Lime

Hoʻohana ākea ka wai a me ka zest o nā lemona a me nā lime i mea ʻono i ka wai, nā salakeke salad, nā marinades a me nā mea inu ʻona.

Hana ʻo Citrus i nā mea hou aʻe ma mua o ka hoʻohui ʻana i ka ʻono. Hōʻike ka noiʻi e loaʻa i nā wai lemon i hiki ke hana ma ke ʻano he antioksants e hakakā a pale i nā maʻi i kou kino (30).

ʻO hoʻokahi auneke inu (30 gram) o ka lemon a i ʻole ka wai lime he 8 wale nō calories (31, 32).

22. Nā Huehue keʻokeʻo

ʻO nā pūlehu kekahi ʻano fungus me kahi ʻano like me ka spons. Hoʻohana nā mea Vegetarian a me nā vegan iā lākou i mea pani no kaʻiʻo.

Loaʻa i nā Mushroom kekahi mau meaola nui a he 15 wale nō calories i kēlā me kēia kīʻaha (70 gram) (34).

23. Onions

ʻO nā aniani kahi mea kanu i makemake nui ʻia. ʻO nā ʻano ʻōniʻoniʻo me ka ʻulaʻula, keʻokeʻo a me ka melemele, a me nā ʻakaʻakai a i nā scallions paha.

ʻOiai ʻokoʻa ka ʻono e like me ke ʻano, he kakaikahi loa nā kālani ma nā aniani a pau - hoʻokahi onioni waena (110 gram) ma kahi o 44 (35).

24. Pepelu

Hele mai nā pepa i nā kala, nā kinona a me nā nui. ʻO nā ʻano kaulana e laʻa me nā pepa bele a me nā jalapeños.

Hōʻike ka noiʻi i nā bele pepa he kiʻekiʻe loa i nā antioxidants a pale paha i ke kino mai nā hopena maikaʻi ʻole o ka oxidation (36).

Aia he 46 wale nō calories i loko o hoʻokahi kīʻaha (149 gram) o ka ʻokiʻoki ʻana, a me nā pepelu bele ʻulaʻula (37).

25. Papaya

ʻO Papaya kahi hua ʻalani me nā hua ʻeleʻele e like me ka melon a ulu pinepine ʻia i nā wahi tropical.

He kiʻekiʻe loa ia i ka wikamina A a me kahi kumu maikaʻi o ka potassium. Hoʻokahi kīʻaha (140 gram) o ka papaya he 55 wale nō calories (38).

26. Lihi

ʻO nā Radishes nā huaʻaʻa maloʻo me kahi nahu iki.

ʻIke pinepine ʻia lākou i nā hale kūʻai e like me ka poni-ʻulaʻula a i ʻole ʻulaʻula akā hiki ke ulu i nā kala like ʻole.

Loaʻa i nā Radishes kekahi mau mea momona maikaʻi a he 19 wale nō calories i kēlā me kēia kīʻaha (116 gram) (39).

27. ʻO Romaine Lettuce

ʻO Rometo lettuce kahi mea kanu lau lau kaulana loa i hoʻohana ʻia i nā salakeke a me nā sanwiches.

ʻO ka nui o ka calorie o ka romaine he haʻahaʻa loa ia mai kona kiʻekiʻe i ka wai a waiwai i ka fiber. Hoʻokahi lau (6 gram) o ka lettuce romaine i hoʻokahi wale nō kalori (40).

28. Rutabaga

ʻO Rutabaga kahi aʻa aʻa i kapa ʻia ʻo swede.

ʻIno like ia i nā turnip a he mea pani kaulana ia no kaʻuala i nā meaʻai e hoʻoliʻiliʻi i ka nui o nā carbs.

Hoʻokahi kīʻaha (140 gram) o rutabaga he 50 mau calorie a me 11 wale nō kālika o nā huaʻā (41).

29. Pālika

ʻO nā Strawberry kahi hua i makemake nui ʻia. Nui loa lākou a ʻike ʻia i loko o nā kīʻaha kakahiaka, nā mea i hoʻomoʻa ʻia a me nā salakeke.

Hōʻike nā noiʻi e hiki i ka ʻai ʻana i nā hua ke pale aku iā ʻoe mai nā maʻi maʻi mau, e like me ka maʻi ʻaʻai a me nā maʻi puʻuwai ().

Aia ma lalo o 50 calories i hoʻokahi kīʻaha (152 gram) o nā strawberry (43).

30. Mīkini

ʻO ka spinach kekahi ʻōmaʻomaʻo lau lau i piha i nā huaora a me nā minelala a haʻahaʻa loa i nā calori.

He kiʻekiʻe i loko o ka huaʻai K, wikamina A a me folate a ʻoi aku ka nui o ka protein ma mua o kekahi mau lau lau.

ʻO kahi kīʻaha hoʻokahi (30 gram) o ka milo he 7 wale nō calories (44).

31. ʻO ka pī māmā kō

ʻO nā peas kō kō he ʻano ʻono loa o ka pī. ʻAi a pau kā lākou mau hua ʻai a loaʻa kahi ʻala ʻono.

ʻAi maʻamau lākou i kā lākou iho a i ʻole me ka ʻūlū, akā hiki ke hoʻohui ʻia i nā ipu mea kanu a me nā salakeke.

Mālama nui nā peas snap a loaʻa ka aneane 100% o ka DV no ka wikamina C no 41 wale nō calories i hoʻokahi kīʻaha (98 gram) (45).

32. ʻO Tomato

ʻO Tomato kekahi o nā mea kanu i makemake nui ʻia i ka honua. Hiki iā lākou ke lawelawe maka ʻia, kuke ʻia a hoʻomaʻemaʻe ʻia i loko o kahi kōmato.

ʻOi aku ka momona o lākou a loaʻa kahi pūhui maikaʻi i kapa ʻia ʻo lycopene. Ua hōʻike ʻia ka noiʻi e hiki i ka lycopene ke pale aku i ka maʻi ʻaʻai, ka mumū a me nā maʻi puʻuwai ().

Hoʻokahi kīʻaha (149 gram) o nā kōmato cherry he 27 calories (47).

33. Kahiko

ʻO nā turnips nā mea kanu aʻa keʻokeʻo me ka ʻiʻo ʻawaʻawa iki. Hoʻohui pinepine ʻia lākou i nā soups a me nā mea ʻai.

Loaʻa i nā Turnips kekahi mau mea momona maikaʻi a he 37 wale nō calories i kēlā me kēia kīʻaha (130 gram) (48).

34. Kanaka Waiwai

ʻO Watercress kahi mea kanu lau e ulu ana i ka wai kahe. Hoʻohana maʻamau ia i nā salakeke a me nā sanwiches kī.

ʻOiai ʻaʻole makemake nui ʻia ka wai wai e like me nā greens ʻē aʻe, like nō me ka momona o ka momona.

Hāʻawi kahi kīʻaha (34 gram) o kēia mea kanu i ka 106% o ka DV no ka huaʻai K, 24% o ka DV no ka huaora C a me 22% o ka DV no ka huaora A - a ʻo nā mea āpau no ka 4 mau hapa liʻiliʻi (49).

35. Mākala

E like me ka ʻōlelo a kona inoa, he hua hydrating loa ka watermelon. ʻIke maikaʻi ia iā ia iho a i ʻole hoʻopili ʻia me ka mint hou a me ka feta.

Aia i loko o Watermelon kekahi o nā huaʻai āpau a me ka nui o nā huaora C. Aia he 46 mau calorie i hoʻokahi kīʻaha (152 mau huna) o ka melemona diced (50).

36. Zucchini

ʻO Zucchini kahi ʻano ʻōmaʻomaʻo o ke kuʻi kauwela. Loaʻa iā ia kahi ʻono lahilahi e hoʻolilo ia i mea hoʻohui i nā meaʻai.

I nā makahiki i hala aku nei, kaulana loa ka zucchini spiralizing i "zoodles" ma ke ʻano he pani no nā noodle carb kiʻekiʻe.

Haʻahaʻa loa ʻo Zucchini i nā caloriu, me 18 wale nō no kēlā me kēia kīʻaha (124 gram) (51).

37. Mea inu: Kope, Mea ʻai Meaola, Wai, Wai Kalepona

Haʻahaʻa loa kekahi mau mea inu i nā calories, keu hoʻi ke hoʻohui ʻole ʻoe i kekahi mea iā lākou.

ʻAʻohe i nā wai o ka wai pālahalaha. ʻO ka hapa nui o nā tī a me nā wai kalapona ʻaʻohe a liʻiliʻi loa o nā calorie, ʻoiai ʻo ka kofe ʻeleʻele he 2 wale nō calories i kēlā me kēia kīʻaha (237 gram) (52).

Ke koho ʻana i kēia mau mea inu ma luna o nā mea inu me ka kō kō, ka waiū a me ka wai momona e hiki ke kōkua iā ʻoe e hōʻemi i ka lawe ʻana o ka calorie.

38. Nā mea kanu a me nā mea ala

Hoʻohana ʻia nā mea kanu a me nā mea ʻala e hoʻohui i ka mea ʻono i nā meaʻai a haʻahaʻa loa i ka nui o nā calorie.

ʻO nā mea kanu maʻamau e ʻai ʻia a maloo paha e komo pū me ka pāhiri, ka basil, ka mint, ka oregano a me ka cilantro. ʻO kekahi mea ʻala maikaʻi kaulana loa he kinamona, paprika, kumino a me ka curry.

ʻO ka hapa nui o nā mea kanu a me nā mea ʻono i loaʻa ma lalo o ʻelima mau calorie ma ka teaspoon (53).

Ka Laina Lalo

Nui nā meaʻai ono e hoʻohaʻahaʻa i nā calories.

ʻO ka hapanui o lākou nā huaʻai a me nā mea kanu i loko pū kekahi i nā momona e hoʻopōmaikaʻi i kou olakino.

ʻO ka ʻai ʻana i nā ʻano meaʻai like ʻole e hāʻawi iā ʻoe i ka nui o nā meaola no ka nui o nā calories.