Masika, tikufuna kuchepetsa mavutowo ndikupatula ma calories owonjezera. Zakudya izi zimakuthandizani kuti muzimva kupepuka m'thupi koma osadzetsa njala. Pa magalamu 100, zakudya izi zimakhala ndi 0 mpaka 100 calories.
Tiyi yaukhondo
Mosiyana ndi madzi, tiyi wobiriwira ndi gwero la antioxidants ndi mavitamini zofunika nthawi iliyonse pachaka, makamaka masika. Mu kapu ya tiyi wobiriwira, ma calories 5 okha ndi kugaya thupi lake amathera 20.
Msuzi
Msuzi zopatsa mphamvu zimadalira pa maziko amene kuphika, monga masamba, nyama, nsomba. Koma pafupifupi, mbale imodzi ya supu imakhala ndi ma calories 10. Onjezani ku msuzi kasupe zitsamba ndi zokometsera - kotero zimakhala zothandiza kwambiri.
Zukini
100 magalamu a sikwashi ali ndi zopatsa mphamvu 17 zokha, ndipo mbale za mankhwalawa, pali zambiri. Onjezani ku supu, saladi, zokhwasula-khwasula, makeke.
Kabichi
Mitundu yonse ya kabichi imakhala ndi zopatsa mphamvu zochepa komanso zabwino kwambiri. Kabichi ali ndi vitamini C wambiri, zomwe zimakuthandizani kuti mukhale wathanzi m'nyengo yachisanu. Mu magalamu 100 a kabichi, 25 zopatsa mphamvu.
Zitheba
Chinthu china chochepa cha calorie, magalamu 100 omwe amawerengera 30 calories. Nyemba zimalimbitsa chitetezo chamthupi, kukonza mawonekedwe ndikuyeretsa matumbo a poizoni wambiri. Gwiritsani ntchito mbale za nyemba, adyo, ndi sauces zochepa zopatsa mphamvu.
Chipatso champhesa
Grapefruit ili ndi mavitamini C, A, B ndi fiber zomwe zimakuthandizani kuti muchepetse thupi. Ndiwofunika kwambiri pa smoothies, cocktails, ndi zakumwa zoziziritsa kukhosi. 100 magalamu a citrus ali ndi 40 calories.
Beets
Beetroot ili ndi katundu wa antioxidant, womwe umathandiza pazombo zanu. Magalamu 100 a beets amakhala ndi zopatsa mphamvu 50, ndipo zitha kukhala zokoma, masaladi, ndi ma entree, komanso kugwiritsa ntchito zokongoletsa.
Kaloti
Ngati simukonda kaloti, simukudziwa kuphika. Ngakhale maswiti a masamba a masamba - akamwe zoziziritsa kukhosi mwangwiro. 100 magalamu a kaloti - ndi 45 zopatsa mphamvu.
Nyemba zofiira
Nyemba yofiira ndi gwero la mapuloteni okhala ndi zopatsa mphamvu zochepa - 93 calories pa 100 magalamu. Onjezerani nyemba ku supu, saladi, kuphatikiza ndi masamba ndi zipatso za citrus.
Mbatata
Mbatata, ngakhale imakhala ndi wowuma wambiri, imakhala ndi zopatsa mphamvu 80 zokha pa 100 magalamu. Lili ndi mavitamini C, e, mchere wofunikira m'thupi. Kuphika mbatata mu peel kapena chithupsa - kotero kuti ma calories awonjezeke.