Ngwaahịa ndị a bụ karịsịa ọgaranya eriri

Modern nri jupụtara esichara oriri, na-egbochi ndị mmadụ na-ezu mkpa nri. Ọ bụrụ na ọ dịghị eriri na ihe oriri gị, ị na-agba ọsọ nke ike, ihe isi ike ifelata, dịkwuo gị n'ihe ize ndụ nke na-emepe emepe ọrịa obi. Women mkpa banyere 25 grams nke eriri, na ndị ikom - banyere 38. dabara nke ọma, na-agbakwunye a nọmba nke bara uru na ngwaahịa, ị nwere ike mfe imeta a n'ọkwa nke eriri oriri na menu.

karọt

Iri karọt na-enyere aka na-enye echiche nke satiety. Rie a na-atọ ụtọ ihe oriri na nri ehihie mgbe agụụ kpọtere elu.

utu

Mkpụrụ osisi ke ofụri ofụri bụ ihe magburu onwe isi iyi nke eriri. Otu serving of raspberries nwere asatọ grams, na-eme ya otu n'ime ndị kasị mma nhọrọ. Tinye tomato juputara antioxidants ụtụtụ oatmeal ma ọ bụ cereal, na a dịgasị iche iche nke vitamin na-eri ihe eriri.

oatmeal

Kwa ozi ọzọ ise grams nke protein, otú amalite ụbọchị na a hearty servings of oatmeal - a bụ ozugbo-emekwa ka unu na nri footing. Studies gosiri na ndị mmadụ na-eri oatmeal on a mgbe niile, na-ekwu ẹsụhọde cholesterol etoju ma mbenata olu nke ukwu.

mgbịrịgba ose

Na a salad a otutu antioxidants na vitamin, ma e nwere na-emekarị a bit nke eriri. Ịgbakwunye chopped green ose ma ọ bụ celery - nke a bụ ihe ndị ọzọ ọgaranya eriri mmiri.

Semena chia

Ihe niile e dere ihe karịrị ise grams nke eriri kwa serving a na-ewere a ezi nhọrọ. Iri Atọ na grams nke eriri, chia osisi ugboro abụọ. Tinye a spoonful nke osisi na smoothies, yogot ma ọ bụ ifesa nke salad, mma mgbaze.

flax osisi

Flax osisi bụ ntakịrị n'azụ chia - abụọ tablespoons, ị ga-ise na ọkara grams nke eriri. Jiri ha na otu ụzọ ahụ dị ka Semena Chia.

pearl barley

Jiri a bara uru cereal na ofe ma ọ bụ na-ekpo ọkụ, ọ nwere ike ije ozi dị ka a ihe ndozi. The òkè nke okokụre cereal nwere isii grams nke ekwukwa n'akwụkwọ eriri. Nke a ọgbaghara ga-ekwe ka ị na-nkasi nke elu cholesterol metụtara na ọrịa obi na ọrịa.

osikapa agba aja aja

Ọ bụ mgbe niile ka mma na-anọ n'ebe esichara oriri. The servings of osikapa nwere ọkara a gram nke abụba, na agba aja aja - 3.5 grams!

artichokes

On nkezi, atịchok nwere karịrị iri grams nke eriri - ojiji nke ndị dị otú ahụ a ngwaahịa nwere ike inyere gị aka ifelata. Uru nke eriri n'ihi na arọ ọnwụ na-doro anya - ya na-emesi a ogologo mmetụta nke satiety.

lentil

Agwa na lentil kacha mma mgbe niile ngwaahịa iji melite ego nke eriri na ihe oriri na - na otu serving of lentil nwere ike ịbụ ruo iri na isi grams nke eriri, nke ga-enyere gị aka ike na a ufọk ufene larịị ofụri usen. Eriri na-enyere aka-akawanye ọbara sugar etoju, nke mere na ike ga-ada.

nwa agwa

Special aha kwesịrị na nwa agwa, nke na-enyere aka belata cholesterol na ọgụ ọrịa obi. Ngwaahịa a dị elu na protein na eriri, otú eri agwa ọzọ mgbe.

green peas

Ịzụta oyi kpọnwụrụ green peas na-eri ya dị ka a ihe ndozi - na serving nwere asaa grams nke eriri. Nke a bụ oké ụzọ na-eri nri.

blackberry

The blackberry nwere mmadụ asatọ grams nke eriri kwa serving, nke na-eme ka ọ na ndị ọzọ bara uru karịa strawberries ma ọ bụ blueberries. Jide n'aka na-eri ndị a tomato, blakberị mgbe oge amalite.

pears

Otu usoro ube nwere ise na ọkara grams nke eriri. Iji rite uru, i kwesịrị na-eri mkpụrụ ya na anụ ahụ, n'ihi na ọ bụ ebe na-kasị nri. The otu na-emetụta apụl na ọbụna poteto.

ube oyibo

Ná nkezi, onye na ube oyibo nwere iri ma ọ bụ iri na atọ grams nke eriri, nke mere na ojiji nke ngwaahịa a na Ntụziaka na-enye gị na-adịgide adịgide satiety.

ọhụrụ peas

Kama snacking na ibe ma ọ bụ pretzels, mma eri agwa pods. Ị na-ise grams nke eriri na otu serving.

wholegrain pasta

Ọ bụghị ihe niile pasta dị ize ndụ, ụfọdụ ndị bara uru ezuru. Dị nnọọ nlezianya na-agụ mkpo. Mkpa pasta, nke a zuru ezu ego nke eriri.

mkpụrụ fig

Mịrị ma ọ bụ ọhụrụ, mkpụrụ fig, ọ bụla ikpe, bụ nnọọ adaba na bara uru mkpụrụ. Na otu mịrị amị mkpụrụ fig nwere grams nke eriri na banyere iri abụọ calories. Ikpokọta mkpụrụ fig na akụ - na ị ga-enwe oké nri na aka.

chick-agwa

Na otu òkè nke chickpeas nwere itoolu grams nke eriri, n'ihi ya, ọ na-akwụ iji na-agbalị itinye ya salads. Dị nnọọ na-ekiri ihe na-size of òkè, ka ọ ghara emetụ calories.

ụbọchị

Ikekwe ị na-adịkarịghị ịzụta ụdị nke Fikiere mkpụrụ. Ikekwe, ọ bụ oge na-amalite na-eme ya ọzọ mgbe. Na otu Finike ọzọ grams nke eriri, nke na-akwado gị nke ike. Ị nwere ike mix fig, dị ka mkpụrụ fig, mkpụrụ, na-eme ka ahụ ike nri ọgaranya protein, uru abụba na dietary eriri.

popcorn

Popcorn a na-ewere dum grains, e nwere ọtụtụ nke eriri - ise grams kwa ozi. Na-agbalị nnọọ na-eri n'ụlọ-esiri enweghị butter na sugar, izere ngafe calories.

squash

Nke a na akwukwo nri e ji a siri ụtọ flavor. Otu serving nwere isii grams nke eriri saturation! Ke adianade do, ọ bụ ihe magburu onwe isi iyi nke vitamin C - a òkè ga-enye gị iri percent nke kwa ụbọchị uru, ọ dị mkpa na-ewusi dịghịzi usoro.

ụtọ nduku

E nweghị kpokọtara Njirimara nke eriri na-esure abụba, ọ dị nnọọ na-enyere gị na-eche zuru enweghị agbakwunye calories ka nri. Mgbe ị na-eri a butere ụtọ nduku, ị ogologo afọ ojuju. Otu mgbọrọgwụ e nwere isii grams nke eriri na naanị otu narị na iri isii calories.

parsnip

Ikekwe ị na-amaghị na a mgbọrọgwụ akuku - na ọ bụ oge iji gbanwee ọnọdụ. Pasternak - a nso ikwu nke karọt. Otu serving ga-enye gị asaa grams nke eriri. Anụ parsnips, dị ka poteto, ma ọ bụ tinye a na akwukwo nri anụ.

apụl

Apụl ada ubé n'azụ ube, ma ka na-na-a oké nhọrọ, ma ọ bụrụ na ị na-eri ha na akpụkpọ. Otu usoro apple nwere banyere anọ na ọkara grams nke eriri, na ndị dị otú ahụ a mpempe mkpụrụ ga-enyere gị aka tufuo nke cravings maka adịghị mma oriri.

ọka

Ọ bụrụ na ị na-amasị na-eri oatmeal ke usenubọk, echegbula. Ịzụta ọka flakes na a kacha nta nke sugar - e nwekwara ọtụtụ nke bara uru bekee. N'ihi na ihe na ato uto, i nwere ike tinye ha mkpụrụ.

Fikiere peas

Mịrị na-echi ọnụ n'ala peas nnọọ full nke eriri - kwa serving nwere iri na isii grams. Ị nwere ike ime ka a oké agwa ofe, nke ị ga-egbo na-abara gị uru.

almọnd

Mkpụrụ na osisi - nke a bụ ihe magburu onwe nhọrọ maka nri na ọ laa. Nri na almọnd, nke nwere nkezi nke atọ na ọkara grams nke eriri kwa iri atọ grams. Ọ bụ nnọọ adaba!

oroma

The nkezi banana nwere atọ grams nke bara uru gị n'ụlọnga, ma na oroma - anọ na ọkara! Gbalịa wepụ-acha ọcha anụ na oroma na-eri ihe eriri.

achicha witi

On otu mpempe dum na-wheat nri akaụntụ maka isii grams nke eriri. Lee maka achịcha, mbụ mgwa nke bụ dum mkpụrụ. Ejila achịcha mere si dị iche iche mkpụrụ, - ọ pụtaghị na mkpụrụ na-eji na nke a dị ka a dum, ya mere, na ndị dị otú a ngwaahịa ga-erughị bara uru karịa dum wheat.