Zipatso ndi zabwino gwero la mavitamini, monga zimakhalira kubwera kudyedwa yaiwisi motero mavitamini ofunikira satayika panthawi yophika. Malinga ndi akatswiri azakudya ndi madotolo, tiyenera kudya masamba atatu ndi chifukwa porzioni di frutta al giorno: motere tidzakhala tikupatsidwa mavitamini, mchere ndi chomera chachiwiri chofunikira, chofunikira kuthandiza thupi lathu kukhala ndi thanzi labwino.
Koma samalani, si zipatso zonse zomwe zili zofanana; timamvetsetsa kale izi masamba muli zopatsa mphamvu zochepa kuposa zipatso, Pachifukwa ichi kugwiritsidwa ntchito kwazomweku kumangokhala magawo awiri patsiku; monga zikuyembekezeredwa, komabe, ndibwino kuti musankhe zipatso zoyenera kuti musapitirire shuga ndi zopatsa mphamvu ndipo sankhani makamaka omwe ali ndi otsika kalori okhutira.
Ponena za shuga, samalani zakudya zowoneka bwino kwambiri zomwe zimakhala ndizambiri.
Kukuthandizani kusankha zipatso zochepa za kalori, makamaka ngati mukutsatira zakudya zopatsa mafuta ochepa, pansipa mungapeze matebulo angapo osonyeza zipatso zopatsa mphamvu.
1. Zipatso zamwala
Ndiwo mawu aukadaulo omwe agwiritsidwa ntchito mu agronomy kutanthauza gulu la mitengo yazipatso za banja la Rosaceae ndipo zimatulutsa chipatso chimodzi kondwani.
Gululi likuphatikiza pichesiiye maula, L 'apurikotiiye Mtengo wamatcheri ndi mtengo wa amondi.
Kotero apa pali zopatsa mphamvu za zipatsozi, zowerengeredwa pa magalamu 100 a mankhwala.
| zipatso | Ma calories pa 100 g |
| Apurikoti: | 43 kcal |
| Chokoma Cherry: | 53 kcal |
| Chokoma chokoma: | 62 kcal |
| Gwira: | 57 kcal |
| Mapulani a Mirabelle: | 63 kcal |
| Timadzi tokoma: | 56 kcal |
| Usodzi: | 41 kcal |
| Maula: | 48 kcal |
2. Zipatso za pome
Mawuwa akuwonetsa mu agronomy gulu la zomera za zipatso zomwe zimabala zipatso a pomo. Mitundu yotsatirayi ndi ya Pomacee: Mtengo wa Apple, koma, quince, medlar wamba komanso medlar waku Japan.
Zipatso za pome monga maapulo ndi mapeyala amapezeka chaka chonse.
Kuyang'ana tchati cha kalori yazipatso kumawonetsa kuti mele ali ndi kalori wochepa: pa 100 g ali ndi kcal 54; apulo wamba wolemera 125 g amakhala ndi 68 kcal.
| zipatso | Ma calories pa 100 g | |
| Apulosi: | 54 kcal | |
| Ngale: | 55 kcal | |
| Quince: | 38 kcal |
3. Zipatso
Zipatso zili kutali zipatso zochepa kwambiri; makamaka mabulosi ndiabwino kwa iwo omwe akufuna kuonda.
| zipatso | Ma calories pa 100 g |
| Mora: | 44 kcal |
| Kiraniberi: | 35 kcal |
| Sitiroberi: | 32 kcal |
| Mabulosi abulu: | 36 kcal |
| Rasipiberi: | 34 kcal |
| Red currant: | 33 kcal |
| Chotsitsa: | 39 kcal |
| Jamu: | 37 kcal |
chidwi: kuchokera pakuwona kwa botanical, avocado ndi amodzi mwa zipatso za mabulosi, motero zimabala zipatso zatsopano ndi zopatsa mphamvu zambiri ndi pafupifupi 221 kcal pa 100 g.
4. Zipatso zachilendo ndi zipatso
Le nthochi kukulimbitsa? Ayi sichoncho, koma calorie graph ikuwonetsa kuti pa 88 kcal pa 100g, nthochi ndi zipatso zapamwamba kwambiri. Zipatso zina zambiri zosowa ndizotsika kwambiri. Kupatula kwakukulu: i masiku atsopano.
| zipatso | Ma calories pa 100 g |
| Chinanazi: | 55 kcal |
| Nthochi: | 88 kcal |
| Clementine / Gelegedeya: |
46 kcal |
| CHITH: | 61 kcal |
| Khangaza: | 74 kcal |
| Chipatso champhesa: | 38 kcal |
| Guava: | 34 kcal |
| Vwende: | 54 kcal |
| Kiwi: | 51 kcal |
| Papaya: | 32 kcal |
| Chivwende: | 37 kcal |
| Mphesa: | 70 kcal |
| Mandimu: | 35 kcal |
5. Zipatso zouma
Popanga zipatso zouma, Madzi amachotsedwa pamtengowo. Chotsalira ndichodziwikiratu shuga wambiri. Chifukwa chake sizosadabwitsa kuti zipatso zouma zimakweza tchati cha calorie zikafika zipatso zapamwamba kwambiri.
Pa 100 g, zipatso zouma zili ndi pafupifupi 250 kcal. Komabe, amaloledwa nthawi ndi nthawi, chifukwa zipatso zouma zimakhala zofunikira sali mchere monga potaziyamu.
| zipatso | Ma calories pa 100 g |
| Mela | 248 kcal |
| Apurikoti: | 239 kcal |
| Nthochi: | 289 kcal |
| Kiraniberi: | 312 kcal |
| Tsiku: | 276 kcal |
| CHITH: | 250 kcal |
| Maula: | 218 kcal |
| Zoumba: | 290 kcal |
Zipatso 10 zokhala ndi zopatsa mphamvu zochepa
Nayi tsopano mndandanda wosakanikirana, olandiridwa kwambiri, omwe amagawa zipatso ndi zomwe zili m'munsi mwa kalori. Mwanjira ina, izi ndi zipatso zomwe muyenera kubetcherana kwambiri ndikupatsanso idyani pafupipafupi chifukwa, kuwonjezera pa kukhala zabwino komanso zokoma, tiloleni kuti tisapitirire shuga ndi zopatsa mphamvu.
M'malo mwake, zipatso zopanda mafuta ambiri nthawi zambiri zimakhala ndi shuga wochepa, mwachitsanzo, ma carbohydrate ochepa, koma amakhala ndi madzi ndi michere yambiri, chifukwa chake ndi zakudya zabwino kuti tikhale athanzi.
| Zipatso | Ma calories pa 100 g |
| Froberries: | 32 kcal |
| Papaya: | 32 kcal |
| Red currant: | 33 kcal |
| Rasipiberi: | 34 kcal |
| Guava: | 34 kcal |
| Mandimu: | 35 kcal |
| Mabulosi abuluu: | 36 kcal |
| Chivwende: | 38 kcal |
| Chipatso champhesa: | 38 kcal |
| Quince: | 38 kcal |
Zipatso 10 zatsopano zokhala ndi ma calorie ambiri
Tsopano tafika pamndandanda, osalandilidwa kwenikweni, a zipatso zokhala ndi zopatsa mphamvu zambiri; mwachidziwikire zimachokera ku izi kupatula zipatso zouma zomwe, monga tanenera, zikuyenera kukhala ndi mndandanda wosiyana ndi wanu kuchuluka kofunikira kwama caloriki chifukwa chake sichingafanane patali ndi zipatso.
Komabe, tikumbukire kuti tikulankhula za a chakudya chopatsa thanzi, kotero zisonyezero izi zimangotigwirira ntchito kokha kuti tisapitirire magawo a tsiku ndi tsiku, makamaka ndi mitundu ya zipatso zomwe mukuziwona pamndandanda pansipa, osati kuziletsa zonse; Zowonadi, mndandandawu wadzaza ndi zipatso zokoma ndipo ndibwino kuwadziwitsa pazakudya zathu mosapitirira malire komanso kuzindikira, osakokomeza kuti musapitirire kuchuluka kwa zopatsa mphamvu tsiku ndi tsiku.
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