Muaj tag nrho cov hom khoom noj uas tsis muaj calorie tsawg nyob rau ntawm koj lub khw muag khoom noj. Koj tuaj yeem qhia los ntawm cov ntawv ci ntsa iab uas siv cov khoom qes tshaj, tsis muaj piam thaj, tsis muaj rog, muaj nqis ntau lub ntsiab lus lossis xijpeem.
Tab sis vim hais tias tej yam tsawg hauv calorie ntau ntau thiab cov neeg pab leg ntaubntawv kom zoo rau kev hnyav saib tsis txhais hais tias nws yeej muaj txhua yam hauv nws uas yog qhov zoo rau koj lub cev.
Hav, Kuv paub tias koj xav saib xyuas koj qhov hnyav thiab tseem noj cov zaub mov uas saj tsis zoo. Tab sis tsis txhob muab cov khoom noj khoom haus zoo ua ke thaum koj nyob nraum lub duav. Cov 25 cov zaub mov tag nrho yog cov khoom noj khoom haus, ntau yam thiab tsis muaj super-tsawg hauv calorie ntau ntau, yog li tsis tas yuav khom rau cov khoom noj khoom noj khoom haus qua ntxi 'khoom noj khoom haus' qua ntxi dua.
1 - Pob Zeb
Kale yog qhov zoo kawg nkaus. Nws siab nyob rau hauv ntau cov vitamins thiab minerals, nrog rau cov vitamin C thiab calcium. Nws kuj yog ib qho zoo heev ntawm fiber ntau thiab muaj cov kab mob antioxidants. Nws tsis xav tias lwm qhov muaj nyob ntawm txhua daim ntawv teev cov superfoods. Ntawm cov calorie ntau ntau. Ib lub khob ntawm lwm cov nqaij nyoos muaj 33 calories. Zoo meej rau ib qho zaub xam lav loj los yog sab phlu.
2 - Arugula
Arugula yog lwm cov zaub ntsuab ntsuab uas muaj siab nyob hauv txhua hom tshuaj vitamin thiab mineral. Ob lub khob ntawm arugula tsuas muaj kaum calorie, yog li nws ua rau lub hauv paus zoo meej rau ib qho zaub xam lav loj (topped nrog txiv hmab txiv ntoo tshiab, ceev thiab lub teeb nrig). Los yog arugula tau wilted nyob rau hauv ib lub me ntsis ntawm txiv roj roj thiab qej thiab ua hauj lwm raws li ib tug sab zaub mov.
3 - Carrots
Carrots yog zoo rau kev noj cov zaub mov tsis tau vim tias lawv tsis yog qhov iab li lwm cov zaub, thiab lawv tuaj yeem muab rau sab zaub mov lossis nqaij nyoos raws li qhov noj mov los yog khoom txom ncauj. Carrots muaj cov vitamins A thiab C, ntxiv rau lawv yog ib qhov chaw zoo ntawm ntau yam B vitamins, potassium thiab manganese. Ib khob ntawm cov txiv lauj kaub uas carrots muaj txog 50 calories.
4 - Zaub pob
Broccoli yog ib tug tswvcuab ntawm cov tsevneeg uas muaj cov kabmob, uas yog tag nrho cov siab hauv cov as-ham thiab antioxidants. Broccoli yog siab heev hauv vitamin C, iron, vitamin A, calcium, magnesium, thiab potassium. Nws tseem muaj nyob rau hauv fiber ntau thiab lig tsawg-cal. Ib khob ntawm chopped broccoli tsuas yog 31 calories.
5 - Swiss Chard
Swiss chard yog lwm cov nplooj zaub nrog cov yeeb yuj stems uas yog nplua nuj nyob rau hauv cov as-ham thiab tsawg hauv calorie ntau ntau. Ib khob ntawm chopped siav chard muaj 35 me me calorie, tab sis nws yog nplua nuj calcium, hlau, potassium, vitamins A, C, thiab K. Swiss chard tsis tas yuav siv ntau lub dag zog los npaj thiab yuav tau hau los yog sauteed nrog me ntsis txiv ntseej roj thiab dawb balsamic vinegar.
6 - Cauliflower
Cauliflower muaj feem xyuam rau broccoli thiab kale, thiab txawm hais tias nws tsis muaj xim ntsuab xim ntawm lwm cov pob zeb veggies, nws tseem muaj vitamins, minerals thiab antioxidants. Ib lub khob ntawm cov zaub txhwb qaib tsuas muaj 25 calorie ntau ntau thiab yog ib qho zoo li ib lub tais sab nraud los yog ua zaub mov nrog lub veggie dip.
7 - Spinach
Spinach tau txais kev noj qab haus huv sab zaub mov noj qab haus huv, los yog nws tuaj yeem siv ua lub hauv paus rau nyias. Spinach yog muaj hlau, calcium, thiab ntau cov vitamins, thiab ib khob ntawm cov nplooj nyoos yoojyim nplooj tsuas muaj xya calories thiab ib lub khob ntawm cov zaub mov siav muaj tsuas yog 41.
8 - Ntsuab taum
Nws zoo li cov taum ntsuab tsis feem ntau tau hnov ntau, uas yog phem heev vim lawv nyob hauv cov vitamins A thiab C thiab ib qhov chaw zoo ntawm ntau cov zaub mov, B vitamins, thiab fiber. Ntawm chav kawm, lawv kuj muaj tsawg-cal. Ib lub khob ntawm taum ntsuab tau muaj tsuas 44 calorie ntau ntau.
9 - Zaub pob Sprouts
Zaub pob qe zoo li ntxim hlub me ntsis cabbages. Lawv zoo rau koj vim Brussels sprouts muaj feem ntau cov vitamins thiab ntau cov zaub mov, ntxiv rau lawv muaj cov kev noj haus ntau me ntsis (tham txog ib lub phaj siab zoo). Ib lub khob ntawm cov pob kws ua tau pob txha muaj peevxwm tsuas muaj 56 calories.
10 - Nqaij qaib mis
Lean nqaij qaib mis tsis yog ntawm daim tawv nqaij yog ib qho zoo heev ntawm protein, niacin, selenium thiab vitamin B-12. Ib qho 3-ounce ntawm nqaij qaib mis nqaij muaj txog 100 calories ua ntej nws tau siav. Khaws koj cov nqaij qaib tsawg tsawg los ntawm kev sib xyaw nrog lwm cov khoom xyaw kom zoo. Khaws kev loj me tuaj rau hauv siab. Ib qho kev pab ntawm nqaij qaib mis nqaij yog txog qhov loj ntawm ib tug tav ntawm daim ntawv.
11 - txiv kab ntxwv qaub
Grapefruit yog cov txiv hmab txiv ntoo uas muaj citrus noj qab haus huv uas muaj cov khoom noj uas muaj potassium, vitamins C thiab A, thiab fiber. Nws tseem qis nyob hauv calorie ntau ntau. Ib nrab ntawm lub txiv lws zoov muaj 52 calorie ntau ntau. Txiv kab ntxwv qaub ua kom muaj qab zib ntxiv los noj tshais los yog noj tau thaum noj khoom txom ncauj.
12 - Cov suab
Blue muaj qhov sib txawv me me piv rau cov dej hiav txwv ntses xws li ntses liab thiab tuna thiab nws tseem qis dua hauv calorie ntau ntau. Ib qho 3-ounce tso ntawm daim coded siav muaj txog 90 calories (uas yog ci tsis tob-kib). Blue tseem muaj vitamin B-12, niacin, selenium, thiab protein.
13 - Nceb
Muaj ntau ntau yam ntawm nceb, thiab lawv tag nrho sib txawv me ntsis hauv lawv cov zaub mov muaj nqis. Ib txhia, zoo li chanterelles, muaj vitamin D. Tiam sis, feem ntau, nceb yog qhov zoo ntawm B vitamins, minerals thiab fiber. Thiab nceb muaj tsawg heev hauv calorie ntau ntau. Ib khob ntawm cov nqaij nyoos dawb tsuas muaj 15 calories xwb. Cov nceb yuav ntxiv tau rau cov khoom qab zib los yog siv cov khoom xyaw rau ntau hom zaub mov txawv.
14 - Khaub Ncaws
Cov cw thiab cov prawns muaj protein ntau, selenium, niacin thiab vitamin B-12. Lawv kuj yog cov tsis muaj calorie ntau ntau nrog plaub lub txiv qaub loj loj los rau hauv li ntawm 26 calorie ntau ntau. Siav txias cws yuav muab ntxiv rau ib qho khoom qab zib los yog noj raws li kev noj mov nrog cov cocktail sauce.
15 - Txiv lws suav
Txiv lws suav muaj cov vitamins A thiab C, ntau cov vitamins B thiab ib co minerals. Ntxiv rau lawv nyob rau hauv fiber ntau thiab noj cov zaub mov noj hauv lub cev. Ib lws suav muaj li 35 calorie ntau ntau. Ntxiv lws suav slices rau zaub nyoos thiab qhaub cij los yog khoom txom ncauj ntawm ib txhais tes ntawm txiv lws suav txiv lws suav. Ib qho qes dua kev xaiv uas yog ib qho kev pab ntawm tsib txiv lws suav txiv neej muaj 20 calories.
16 - Zucchini
Zucchini tuaj yeem tau txais kev pabcuam raw li appetizer lossis khoom noj txom ncauj, lossis lawv tuaj yeem sauteed me ntsis ntawm cov txiv roj roj rau cov zaub mov noj qab nyob zoo. Ib khob ntawm tws zucchini muaj 20 calorie ntau ntau. Nws kuj muaj ntau ntau cov vitamins, minerals thiab fiber.
17 - Celery
Ib pawg ntawm cov hnab looj qe tshiab ua rau ib qho zoo sib xws rau lub veggie nyoos los yog yuav tsum topped nrog me ntsis txiv laum huab xeeb thiab noj raws li kev noj qab haus huv. Celery yog ib qho zoo heev ntawm fiber ntau, calcium, potassium thiab vitamin C thiab tsawg calories. Ib tug ntev celery soj caum muaj kaum calories, thiab ib khob ntawm chopped celery muaj tsuas 16 calories.
18 - Radishes
Radishes muaj peppery tsw thiab qab ntxiag crunch uas ntxiv tau paj laum rau zaub nyoos, los yog lawv tuaj yeem tau txais kev pab nrog lub veggie dip lossis hummus. Radishes yog ib qho zoo heev ntawm vitamin C thiab ntau cov zaub mov, suav nrog zinc thiab potassium. Thiab lawv nyob nraum vwm-tsawg hauv calorie ntau ntau. Txhua lub radish muaj ib qho calorie.
19 - Txiv pos nphuab
Leej twg xav tau ib lub khoom qab zib muaj suab thaj thaum koj tau txais ib pawg ntxim hlub ntawm cov txiv pos nphuab? Strawberries yog cov muaj vitamin C, fiber, thiab potassium. Thiab lawv noj cov zaub mov zoo. Ib khob ntawm cov txiv pos nphuab muaj 53 calorie ntau ntau. Pab lawv tom qab noj hmo los yog ntxiv rau ib lub tais ntawm oatmeal los yog rog uas muaj roj tsawg.
20 - Scallops
Scallops zoo meej rau kev noj qab nyob zoo tsis yuag. Lawv tsis tshua muaj calorie tsawg, thiab muaj protein ntau, minerals thiab vitamin B-12. Ob lub scallops loj muaj tsuas 26 calorie ntau ntau. Ua liaj ua teb scallops nrog ib tug me ntsis txiv qaub, zaub ua siav los yog ib tug loj nyias rau ib pluas noj-calorie.
21 - Blueberries
Blueberries yog cov muaj roj ntau hauv antioxidants, fiber ntau thiab cov vitamins, thiab lwm yam minerals. Lawv kuj tsis tshua muaj calorie ntau ntau. Ib khob ntawm cov tshiab blueberries muaj 84 calories. Muab cov blueberries ua cov khoom qab zib tsawg dua los yog ntxiv rau cereal los yog siv lawv rau hauv smoothies.
22 - Clementines
Clementines yog cov txiv neej ntxim hlub me ntsis uas yog tee yooj yim tev thiab super cua. Lawv siab nyob hauv vitamin C, potassium, thiab fiber, ntxiv rau lawv muaj qis calorie ntau ntau (txhua tus me Clementine muaj 35 calorie ntau ntau). Lawv zoo meej rau yav tav su los yog ntxiv rau kev noj tshais noj qab nyob zoo.
23 - Watermelon
Watermelons yog ib qho khoom tawg ntawm lub caij ntuj sov picnics vim li cas, lawv nyob nraum qab zib thiab refreshing. Watermelon kuj yog ib qho tseem ceeb ntawm cov vitamins A thiab C, ntxiv rau potassium, thiab qis hauv calorie ntau ntau nrog ib lub khob ntawm cov zaub liab uas tsuas muaj 46 calorie ntau ntau. Pab watermelon yog ib qho khoom noj qab zib thaum tav su los yog tom qab noj hmo ua ib qho khoom qab zib zoo.
Ib lo lus los ntawm
Tom qab cov khoom noj tsis muaj calorie tsis tas yuav tho txawv los yog khoov thaum koj ntxiv cov zaub mov qab rau koj cov zaub mov zoo.
> Source:
> Teb Chaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Ua Loo Ua Liaj Teb "National Nutrient Database rau Standard Reference Release 28."