He aha ka meaʻai e mālama ai i kahi liʻiliʻi o nā calorie? ʻOi aku a lawe mai i kou kino i ke ʻano o ka ikehu a me nā huaora? Eia kekahi mau ʻai ʻai e hoʻokō i kēia mau koi.
ʻUala i hoʻomoʻa ʻia
Aia ma kahi o 100 calories ka ʻuala i hoʻomoʻa ʻia a he kumu nui ia o nā huaora C, e, nā minela - magnesium, zinc, calcium, potassium and phosphorus a me nā amino acids pono, fiber a me ka starch. Hoʻopili ke kino i ka ʻuala no ka manawa lōʻihi, a no laila ʻaʻole e ʻike koke ka manaʻo o ka pōloli.
ʻĀpala i hoʻomoʻa ʻia
ʻAla - kekahi o nā huaʻai maikaʻi loa. A kālua ʻia, he hopena maikaʻi ko lākou i kā mākou ʻai ʻana. He nui nā huaora C, E, B1, B2, B6, P, a me ka hao, potassium, phosphorus, calcium, magnesium, sodium. ʻOi aku ka nui o nā ʻāpala e hoʻomaikaʻi i ke ʻano o ke koko, hoʻōla hou i ke kino, hoʻoikaika i ka ʻōnaehana pale. ʻAʻole i ʻoi aku ma mua o 100 mau calorie i hoʻokahi ʻApple medium-sized.
'alemona
ʻO 14 mau hua'alemona he 100 calories a he kumu ia o nā huaora E a me D, nā antioxidants, nā huaora b Na nā Almond e hoʻonui i ka pūnaewele immune, e hoʻomaha i ka'ōnaewele, e hoʻomaikaʻi i ka hana o ka lolo, e hoʻokumu i ka digestion a me ka hana o ka puʻuwai. He mea pono hoʻi nā ʻalemona no ka poʻe makemake e hoʻolōʻihi i ka wā ʻōpio a hoʻomaikaʻi i ka helehelena.
Shrimp
He 13 kalola ka ʻōpae 100, a ʻo ia ka meaʻai maikaʻi loa no ka poʻe makemake i ka iʻa. ʻO ka ʻōpae kahi kumu o ka protein, he mea nui ia no ka ulu ʻana o ka ʻiʻo a me ka pohō kaumaha. He nui ka phosphorus, sodium, iodine, calcium, vitamina b, C, D a me nā polyunsaturated fatty acids omega-3 i ka ʻōpae.
ʻO Olive
ʻAʻole iʻoi aku ma mua o 100 calories-e lawe i kahi meaʻai 9-10 mauʻoliva - ke kumu o kahi haneli mau mea ikaika. ʻO kēia nā huaora, a me nā sugars, a me nā protein, a me ka pectin, a me nā momona momona, e hoʻemi i ke kiʻekiʻe o ka cholesterol i loko o ke koko, e hoʻomaikaʻi i ka ʻai ʻana, e hoʻoikaika i ka ʻōnaehana pale.
ʻO ka hua waina
ʻO ka pūʻulu hua waina mai loko mai o 35 mau huaʻai - he 100 calories pū kekahi. ʻO ka hua waina ka nui o nā sugars pono, nā waikawa organik, nā fiber, nā huaora b, C, R, pectin a me nā enzymes. ʻO kēia mau hua he mau mea e like me ka sodium, potassium, calcium, phosphorus, iron, a me nā mea ʻē aʻe.