Ko reira pai ki te ko te hua nui-pūngoi hauora?

Iwi e hiahia ana ki te pehea o nga toka anō, me te mau tonu i te āhua pai, e kai rite maha hua hou me huawhenua. Ko te tino whaitake tenei. He nui raro atu i nga fries, mītipōro, hamipeka me ētahi atu kai rite te uara pūngao o enei kai. Haunga, i roto i te huawhenua me hua i roto maha huaora, ngā kohuke, me matū kaha biologically. He painga ki te mahi tinana tangata i roto i te whānui ēnei wāhanga, hoatu pūngao, me te āwhina i te whawhai mate.

Hua ko te rota e kore anake o ngā āhuatanga whai hua, engari ano hoki he reka reka ahuareka. Na reira, ano he hua katoa, kahore okotahi. Whakaae, ano te ahuareka ai: oaoa i te reka o reka me hua reka , me te whakaaro i te wa ano tupu kikokore. Otiia e kore e wareware i te uara pūngao o te tahi mau hua ko kaua tiketike. Kai i te nuinga o hua nui-pūngoi kahore here kore, e mahi ki te ngaro taimaha. Ko te aha te tikanga o tenei? Ngaro taimaha, Me ki tutakina hua i te kai iwi? O te akoranga, ki te haere ki te tirohanga e kore e utu i te reira. E matau te ihirangi pūngoi o hua, ka taea e koe te tātai koutou ake kai hua. Ahakoa te nuinga o hua nui-pūngoi, kai i roto i te moni iti, e kore e kino te ahua, me te tango i te rota o te whakamahi, me te pārekareka.

Na, kia kite a, e hia Calories i roto i hua, tatou te tikanga kai.

Ngā Rā - ko te toa o te ihirangi caloric

kia huaina ai Champions o te uara pūngao rā. Ko te hua nui-pūngoi tino tenei. Kei 100 karamu o te hua hou e pā ana ki 200 kcal. Ihirangi i roto i te nui nui o ngā matūkai hanga nga rā o tenei tūturu kete āwhina tuatahi:

• muka kai me te pectin te whakatū i te wahi kūnatu me te tīmata whēkau mangere;
• huaora B whakapai ake pākia;
• huaora A, C me te E whakawhānui kaiao taitamariki;
• kohuke matatini pupuritia te toenga wai, me te faaore i te puku.

Ngā Rā hohoro whakahokia te tinana ngoikore, whakarato he pakaru kaha o te pūngao. e kore te wharewhare tango ngā rā tūtohutia e tika ana ki te ihirangi huka tiketike.

ngaro o te awhekātō

I roto i te wahi tuarua ko te hoki avocados pūngoi. 100 karamu o te penupenu hua kei roto 100 kcal. Heoi, e kore e pangia e te reira reka, he iti te ihirangi huka i roto i reira.
Kei roto i te hua pea-āhua ki te kikokiko matomato te nui nui o te ngako, engari hamanga tahi me te hauora. Ihirangi o te huaora awhekātō E me F homai āhuatanga antioxidant kukune. Tenei hua ki te hā nutty pāta tino taonga mo te takawhita, te whakaiti cholesterol, whakapai ake te mahara me te ngakau, stabilizes te huru o oko toto , me te wahi gastrointestinal, homai vivacity me te faateitei. E tika ana kia tupato ki te kohatu, me rau o te awhekātō kei roto matū paitini.

Panana - te raau pai

Whakataetae ki panana Kia awhekātō caloric. kei 100 go o te hua 90 kcal. Ko tōna reka reka tika ki te aroaro o te kūhuka, huahuka me te sucrose, waia, pea, ki te katoa. Na Karo te ihirangi o te panana pāhare pāporo maha hua me huawhenua. Tenei hanga ratou he hua whai hua mo te ngakau, me te toto oko. Ko te ihirangi tiketike o te huka mobilizes te mahi o te tinana, whakaihiihi ana mahi roro. Kei te whānui tēnei āhuatanga whakamahia e kaitäkaro me ngā ākonga. Kai panana normalizes te whekau, whakakore kōroke. Ko te ihirangi o te waikawa tryptophan amino hua, he kawainga o serotonin, hanga panana te raau reira.

Ko te āhuatanga ahurei o karepe

Kei te āhuatanga hoki karepe e te uara calorific āhua tiketike. 100 karamu kei pā ana ki 70 kcal. Ko te hanganga ahurei o nga karepe hanga reira he whāki i reka kore anake, engari āwhina hoki ki te ārai maha mate nui. tiaki polyphenols ki atherosclerosis, waikawa tartarnaya - i mate pukupuku whēkau. Mai i ngā āhuatanga tata o pūtaiao: te wai o karepe matomato whakatairanga mate taimaha, me matū motuhake karepe whakaiti i te tūponotanga o te mate pukupuku i roto i kaipaipa.

He nga karepe ripanga e whai ake nei:

1. Sultanas - māka kounga teitei, me te tukua. E pā ana te reira ki te momo tuatahi. Berry māwhero me te tae whero i kahore wheua. Oku i ai e he rota o te huka, me te kei te rongoa mo te wa roa.
2. Arcadia - he momo ki loto tiketike rawa. Hua ma mārō ki te kiri i te reka āhua.
3. Codreanca - he momo o te hanganga matū ahurei o hua. Oku i ai e he huinga whārite o huaora me ngā ōpapa me te tūtohutia e me'akai mo te whakauru whakahauanga i roto i te kai. Pouri papura, kikokiko me te reka hua o tenei momo, ko te tino ahuareka ki te reka.
4. Flora - momo tepu wawe. Huamata Hua ma ki kikokiko rapa me purapura nui, tino reka.
5. Kesha - hua momo, āhuatanga e hua pai. He nui, ma, ki te penupenu rapa, āhuatanga e reka teitei hua.

Enei karepe tepu - e kore te rārangi oti, engari he tino rongonui ratou.

Cherry haapuai te ngakau, wheua, me raru

Next hua pūngoi māngai - he here reka. kei roto 100 karamu here 53 kcal. Kei penupenu kākano reka nui o muka kai, e stabilizes te wahi gastrointestinal. Huaora A ko C ārai tukanga hoholo i roto i te tinana. Pāhare pāporo haapuai te uaua ngakau, he faufaa hoki wheua kaha, me te konupora konupūmā - no te raru kaha. te āwhina hoki ēnei hua faahiahia ki te akakoromaki i te mate o Alzheimer, me te tu atu mate pukupuku.

Kiwi - he toa ki maremare me te rewharewha

Whakaoti te kiwi whakatauranga pūngoi hua. Tenei hua rerekē unpretentious ki pepa me te penupenu emerara mīharo kei 50 kcal ia 100 karamu. Ko te ihirangi o te nui o te huaora C haapuai te ope ārai mate o te tinana, e hanga te hua mahuinga ia kiwi i roto i urutā kaupeka o te mahaha. ihirangi huka iti taea ki a koe te whakauru i tenei hua i roto i tetahi kai. He Kiwi he mahi wāhine i runga i te whēkau, faarahi pākia me ūkui te tinana.

He mea tika ki te whai mōhiohio i runga i te uara pūngao, ki te tātai i te Calories o hua. Ko te ripanga i raro whakaahua ana te hua pūngoi tino rongonui.

E matau te hua pūngoi, ka taea e koe te pupuri humarie mana o te tahua rā. Otiia e kore e kia whakairihia ake ki runga i te tatau pūngoi hu'ahu'a. Kia mahara, e kai ara te tino tiketike-pūngoi hua, whakarangatira koe tou tinana ki te huaora utu nui, me ngā kohuke e kua metabolized nui, pai atu i te hua kēmihi ho'oraa. Na kai nga Calories taea noho mahi koutou takaro tino.