Seo u ka se jang ho boloka likhalori tse nyane? Ho feta moo 'me u tlisetse' mele oa hau mofuta oa matla le livithamine? Lijo tse bobebe ke tsena tse khotsofatsang litlhokahalo tsena.
Litapole tse besitsoeng
Tapole e le 'ngoe e besitsoeng e na le lik'hilojule tse ka bang 100 'me ke mohloli oa bohlokoa oa vithamine C, e, liminerale - magnesium, zinki, calcium, potasiamo le phosphorus le li-amino acid tse hlokahalang, fiber le starch. 'Mele o nka litapole ka nako e telele, ka hona, maikutlo a tlala a ke ke a itlhahisa kapele.
Apple e Baked
Liapole - e 'ngoe ea litholoana tse molemo ka ho fetisisa. 'Me li phehiloe, li na le phello e molemo tšilong ea lijo ea rona. Apple e na le livithamini tse ngata C, E, B1, B2, B6, P, le tšepe, potasiamo, phosphorus, calcium, magnesium, sodium. Liapole tse ngata li ntlafatsa sebopeho sa mali, li nchafatsa 'mele, li matlafatsa sesole sa' mele. Apple e le 'ngoe e phehiloeng ka boholo bo mahareng ha e na lik'hilojule tse fetang 100.
Lialmonde
14 linate tsa almond li na le lik'hilojule tse 100 'me ke mohloli oa livithamini E le D, li-antioxidants, livithamine tsa B Lialmonde li matlafatsa sesole sa' mele, li kokobetsa tsamaiso ea methapo, li ntlafatsa ts'ebetso ea boko, li theha tšilo ea lijo le ho sebetsa ha pelo. Hape lialmonde li na le thuso ho ba batlang ho lelefatsa bocha le ho ntlafatsa ponahalo.
Shrimp
Li-shrimp tse 13 tsa shelled li na le lik'hilojule tse 100, 'me ke seneke se phethahetseng bakeng sa mang kapa mang ea ratang lijo tsa leoatleng. Shrimp ke mohloli oa protheine, e leng ea bohlokoa bakeng sa kholo ea mesifa le ho theola boima ba 'mele. Li-shrimp li na le phosphorus, sodium, iodine, calcium, divithamini B, C, D le polyunsaturated fatty acids omega-3.
Mehloaare
A se ke a feta 100 lik'hilojule - nka seneke 9-10 mehloaare - mohloli oa tse ka bang lekholo dintho a sebetsang. Li-vithamine tsena, le tsoekere, le liprotheine, le pectin, le mafura a acid, a fokotsang boemo ba k'holeseterole maling, a ntlafatsa tšilo ea lijo, a matlafatsa sesole sa 'mele.
Morara
Sehlopha sa morara ho tsoa ho monokotsoai o ka bang 35 - e boetse e na le lik'hilojule tse 100. Morara o na le tsoekere e ngata ea bohlokoa, organic acid, fiber, divithamini B, C, R, pectin le li-enzyme. Monokotšoai ona ke lintho tse kang sodium, potasiamo, calcium, phosphorus, tšepe le tse ling.