Domů Tělo & Zdraví Hubnutí 12 nejzdravějších druhů zeleniny pro hubnutí Zatím bez hodnocení.

12 nejzdravějších druhů zeleniny pro hubnutí Zatím bez hodnocení.

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12 nejzdravějších druhů zeleniny pro hubnutí

Zelenina je skvělým doplňkem každého jídelníčku, zejména při hubnutí. Obsahuje mnoho vitamínů, minerálů a vlákniny, která pomáhá udržovat nízkou hladinu cukru v krvi a udržovat pocit sytosti. Zde je seznam 12 nejzdravějších druhů zeleniny, které mohou napomoci při hubnutí:

  • Brokolice – bohatá na vitamín C, vlákninu a železo
  • Špenát – vynikající zdroj vitamínu K, vápníku a železa
  • Paprika – obsahuje vitamín C a antioxidanty
  • Cuketa – nízkokalorická a bohatá na vlákninu
  • Kopřiva – obsahuje železo, vápník a vitamín A
  • Rajčata – obsahují lykopen a vitamín C
  • Mrkev – bohatá na vitamín A a vlákninu
  • Květák – nízkokalorický a zdroj vitamínu C
  • Celer – obsahuje vitamín K, vlákninu a antioxidanty
  • Cizrna – výborný zdroj bílkovin a vlákniny
  • Ředkvičky – nízkokalorické a bohaté na vitamín C
  • Šťovík – obsahuje vitamín C, vápník a železo

Pokud plánujete hubnout, nezapomeňte zařadit do svého jídelníčku tyto nejzdravější druhy zeleniny. Bude to prospěšné nejen pro vaše zdraví, ale také pro dosažení vašich cílů v hubnutí.

[highlight]TIP: Pokud potřebuješ opravdu zhubnout podívej se na top Českou dietu [/highlight]

 

Naplnění poloviny talíře zeleninou je jednou z nejjednodušších a nejúčinnějších věcí, které můžete udělat pro hubnutí. Relativně vzato, většina zeleniny nabízí hodně živin, ale nemá mnoho kalorií. Abyste zhubli, musíte být v kalorickém deficitu – to znamená, že vydáváte více energie, než přijímáte. Toho lze dosáhnout pravidelným cvičením a větší fyzickou aktivitou během dne nebo snížením příjmu kalorií (nebo obojího trochu), ale zároveň se nechcete cítit omezeni, strádat nebo mít hlad a chcete, aby vaše strava byla zdravá. V opačném případě nebudete schopni svůj plán dodržet. Přečtěte si, proč zelenina pomáhá při hubnutí, a seznamte se s nejlepšími tipy našich odborníků na zeleninu pro hubnutí.

Proč byste měli jíst zeleninu na hubnutí?

Ve srovnání s mnoha jinými potravinami má zelenina nízký obsah kalorií a vysoký obsah vody a vlákniny. Obvykle má 1 šálek zeleniny pouze 20 až 50 kalorií.

Vláknina je druh sacharidů, který je pro hubnutí klíčový, protože se v trávicím traktu pohybuje pomalu a udržuje vás déle syté. Z vlákniny nevstřebáváme kalorie, takže poskytuje pouze uspokojivý objem. To pomáhá potlačit chuť k jídlu v průběhu dne, takže je snazší sníst méně kalorií. Vláknina také zpomaluje nárůst hladiny cukru a inzulínu v krvi, což může zpomalit ukládání tuků.

Pokud sníte více kalorií, než vaše tělo potřebuje, ukládají se nadbytečné kalorie jako tuk. Nadbytečná vláknina se však neukládá jako tuk. Vláknina prochází většinou neporušená do tlustého střeva, kde se jí živí střevní bakterie a produkují prospěšné sloučeniny, jako jsou mastné kyseliny s krátkým řetězcem (SCFA). Studie z roku 2019 publikovaná v časopise Nutrients ukázaly, že SCFA mohou přispívat ke spalování tuků.

Zeptali jsme se dietologů na jejich názory na zeleninu, která může pomoci při hubnutí; zde jsou jejich nejlepší volby.

1. Květák

Od květákové pizzy až po květákovou rýži, květák je tu, aby zůstal – a to z dobrého důvodu! Jeden šálek nasekaného květáku má pouze 27 kalorií, 2 gramů vlákniny a 2 g bílkovin. „Je sytý a všestranný,“ říká Elysia Cartlidge, M.A.N., RD, registrovaná dietoložka ve společnosti Haute & amp; Zdravý životní styl. „Můj nejoblíbenější způsob přípravy květáku je nakrájet ho na kousky, pokapat olivovým olejem, posypat česnekovým práškem a výživným droždím a pak ho upéct v troubě, dokud není lehce opečený a na okrajích křupavý. Pečení květáku zvýrazní jeho chuť, takže je to skvělý způsob, jak do něj zařadit více zeleniny a vlákniny, zejména pokud nejste milovníky zeleniny.“


Nejste fanouškem pečeného květáku? Připravte si květákovou rýži, jako registrovaná dietoložka Moushumi Mukherjee, M.S., RDN ze společnosti Moushumi Mukherjee. Dietoložka Moushumi (nebo si ji kupte předem namletou v mraženém oddělení obchodu s potravinami). Nakrájený květák rozmixujte v kuchyňském robotu, abyste získali strukturu podobnou rýži. „Pak ho zmrazte a použijte do koktejlů, polévek, kari a smažené rýže,“ říká Mukherjee. Protože má květák jemnou chuť, lze ho přimíchat do téměř jakéhokoli pokrmu.

Výživové údaje

1 šálek nakrájené syrové květák obsahuje:

  • Kalorie: 27 kcal
  • Celkový obsah tuku: 0 g
  • Sacharidy: 5 g
  • Vláknina: 2 g
  • Cukr: 2 g
  • Bílkoviny: 2 g

 

2. Špagetová dýně

„Všechny zimní dýně jsou nízkokalorické potraviny účinné při hubnutí. Ale špagetová dýně je mým osobním favoritem,“ říká Cheryl Mussatto M.S., RD, LD, autorka knihy Vyživený mozek. „Je to ideální nízkokalorická alternativa – pouhých 42 kalorií v 1 šálku – pro každého, kdo chce omezit běžné špagety. Jsou také nízkotučné a obsahují vlákninu, která je sytá a výživná. A pro diabetiky, kteří potřebují omezit příjem sacharidů, nezvýší hladinu cukru v krvi tak jako těstoviny. Takže nejenže jsou špagety z dýně skvělou potravinou pro hubnutí, ale také si stále zachováte ten „špagetový“ pocit v ústech, který všichni milujeme.“

Uvařte si špagety nebo dvě a použijte je jako náhradu jakéhokoli těstovinového pokrmu nebo použijte polovinu nudlí a polovinu špagetové dýně. Nezapomeňte je kombinovat s další barevnou zeleninou a bílkovinami, abyste získali vyvážené jídlo.

Výživové údaje

1 šálek vařeného špagetová dýně obsahuje:

  • Kalorie: Kalkulátory: 42 kcal
  • Tuk: 0,5 g
  • 10 g
  • Vláknina: 2 g
  • Cukr: 4 g
  • Bílkoviny: 1 g

 

3. Avokádo

Ano, ano, víme, že avokádo je technicky vzato ovoce, ale museli jsme ho zahrnout pro jeho vlastnosti spalování tuků. To může znít jako rozpor, protože avokádo má vysoký obsah tuku. Mají však vysoký obsah srdci prospěšných mononenasycených tuků, které vás zasytí, protože se tráví pomalu.

Polovina avokáda obsahuje neuvěřitelných 5 g vlákniny, což je polovina množství, které by mělo být obsaženo v každém jídle. Avokádo je všestranné, takže je snadné ho pravidelně zařazovat do jídelníčku. Rozmixujte čtvrtinu až polovinu avokáda do zeleného koktejlu, abyste získali krémovou pochoutku, přidejte nakrájené avokádo do salátu nebo si připravte guacamole na svačinu. Avokádo je také vynikající na tacos a v tuňákovém salátu. Velikost porce avokáda se pohybuje mezi čtvrtinou a polovinou. Jedno středně velké avokádo má 240 kalorií, takže pokud je vaším cílem zhubnout, je možné, že si dáte příliš mnoho dobré věci.

Výživové údaje

½ z avokádo obsahuje:

  • Kalorie: Kalkulátory: 120 kcal
  • Tuk: 11 g
  • Sacharidy: 6.5 g
  • Vláknina: 5 g
  • Cukr: 0 g
  • Bílkoviny: 1,5 g

 

4. Zelí

Zelí má nízký obsah kalorií a vysoký obsah vlákniny,“ říká registrovaný dietolog. Jinan Banna, Ph.D., RD. „Konzumace dostatečného množství vlákniny je důležitou součástí jídelníčku při hubnutí, protože pomáhá udržet se sytí a poskytuje jen málo kalorií.“ Zelí patří mezi brukvovitou zeleninu spolu s brokolicí, růžičkovou kapustou, květákem a kapustou. Křížatá zelenina obsahuje účinné fytonutrienty, které mohou pomoci v boji proti rakovině a snižovat záněty. Zelí obsahuje pouze 22 kalorií a 5 g celkových sacharidů na šálek, takže je vhodné při cukrovce a hubnutí. Navíc je všestranně využitelné – můžete ho upéct, připravit z něj zelný salát nebo ho přidat na rybí tacos. „Lze z něj také připravit kvašené pokrmy, jako je kimči, které [may] podporují zdravá střeva,“ říká Banna.

Výživové údaje

1 šálek nakrájené syrové zelí obsahuje:

  • Kalorie: 22 kcal
  • Tuk: 0 g
  • Sacharidy: 5 g
  • Vláknina: 2 g
  • Cukr: 3 g
  • Bílkoviny: 1 g

 

5. Cuketa

„Cuketa je skvělý způsob, jak dodat vlákninu, objem a živiny s velmi malým množstvím kalorií,“ říká Anya Rosen, M.S., RD, LD, CPT, lékařka funkční medicíny z New Yorku. Jeden šálek nakrájené cukety má pouze 19 kalorií a 3,5 g celkových sacharidů. „Má neutrální chuť, která se snadno přizpůsobí dalším chuťově výraznějším ingrediencím – sladkým i slaným. Můžete ji nastrouhat do ovesné kaše, přidat do smoothie nebo jí nahradit těstoviny,“ říká Rosen.

Cuketa je také vynikající, když je pečená a rychle se vaří na sporáku, takže ji lze snadno přidat do pokrmů na plotně, jako jsou těstoviny a smažené pokrmy. Ve skutečnosti můžete nudle vyměnit za zoodles, známé také jako cuketové nudle, které se připravují pomocí spiralizéru. A nezapomeňte, že z cukety se dá připravit i vynikající pečivo.

Výživové údaje

1 šálek nakrájené syrové cuketa obsahuje:

  • Kalorie: Kalkulátory: 19 kcal
  • Tuk: 0,5 g
  • Sacharidy: 3.5 g
  • Vláknina: 1 g
  • Cukr: 3 g
  • Bílkoviny: 1,5 g

 

6. Římský salát

Pokud hledáte jednu z nejméně kalorických zelenin, římský salát má pouze 8 kalorií na šálek. Nevýhodou je, že má také poměrně nízký obsah vlákniny, pouze 1 g na šálek. Je to však skvělá „univerzální“ zelenina, říká registrovaná dietoložka. Jennifer Fiske, M.S., RDN, LD. „Znamená to, že můžete přihodit spoustu věcí a mít skvělý pokrm. Římská srdíčka můžete použít také na salátové zábaly a na dodání křupavosti sendvičům. Doporučuji koupit si balení po třech kusech a připravovat si je podle potřeby; vydrží mnohem déle než předem nakrájený salát. Římský salát je nízkokalorická potravina bohatá na řadu živin, například kyseliny listové, a má jemnou chuť. Není nijak efektní ani okázalý, ale je všestranný, cenově dostupný a skvělý při hubnutí,“ říká.

Výživové údaje

1 šálek drceného římský salát obsahuje:

  • Kalorie: 8 kcal
  • Tuk: 0 g
  • Sacharidy: 1.5 g
  • Vláknina: 1 g
  • Cukr: 0,5 g
  • Bílkoviny: 0,5 g

 

7. Zelený hrášek

Hrášek je škrobová zelenina (stejně jako brambory a kukuřice), což znamená, že má více sacharidů než neškrobová zelenina. Zelený hrášek však obsahuje velké množství vlákniny a bílkovin, čímž se většina ostatních druhů zeleniny nemůže pochlubit. Jeden šálek hrášku obsahuje 8 g vlákniny a 8 g bílkovin. Podobně jako vláknina podporují bílkoviny pocit sytosti a vysokoproteinová strava je spojena s úbytkem hmotnosti, jak uvádí studie z roku 2023 publikovaná v časopise the Journal of Obesity &; Metabolický syndrom. Tělo spaluje dvakrát více kalorií při trávení bílkovin než sacharidů a tuků.

Na výběr je mnoho odrůd od hrášku po sněhový hrášek. Hrách si můžete vychutnat čistý nebo ho můžete přimíchat do různých pokrmů, jako je smažená rýže, těstoviny nebo polévka.

Výživové údaje

1 šálek hrách obsahuje:

  • Kalorie: 117 kcal
  • Tuk: 0,5 g
  • Sacharidy: 21 g
  • Vláknina: 8 g
  • Bílkoviny: 8 g

 

8. Kapusta

Jeden šálek kapusty má pouze 7 kalorií, což znamená, že můžete naplnit celý talíř 4 až 5 šálky kapusty za méně než 50 kalorií. Má také „drsnější strukturu než ostatní zelenina, takže trvá trochu déle, než se rozžvýká,“ říká registrovaná dietoložka Lisa Andrewsová, M.Ed., RD, LD, majitelka společnosti Sound Bites Nutrition. Pomalé jídlo vám pomůže cítit se sytí při menším množství kalorií.

Drsná struktura kapusty není pro každého, ale existují i jiné způsoby, jak si ji vychutnat. Opékejte kapustu na plechu a připravte si domácí křupavé kapustové chipsy nebo ji přimíchejte do koktejlu a dodejte jí tak vlákninu. Chcete-li snížit drsnost syrové kapusty, promasírujte ji olivovým olejem a citronovou šťávou a nechte ji několik minut odstát, než ji přihodíte k ostatním ingrediencím salátu.

Výživové údaje

1 šálek nakrájené syrové kapusta obsahuje:

  • Kalorie: 7 kcal
  • Tuk: 0 g
  • Sacharidy: 1 g
  • Vláknina: 1 g
  • Cukr: 0 g
  • Bílkoviny: 0,5 g

 

9. Špenát

Špenát je perfektním základem vaší ledničky, protože existuje mnoho způsobů, jak ho propašovat do vašeho jídelníčku. Má jemnější chuť a strukturu než kapusta, což oslovuje chuťové pohárky více lidí. Výživově je na tom špenát podobně jako kapusta, obsahuje 7 kalorií a 0,7 g vlákniny na šálek. Špenát si můžete vychutnat v salátu, smoothie, smaženém jídle nebo těstovinách. Nebo si ho můžete osmažit na olivovém oleji, osolit a opepřit a připravit si tak pikantní přílohu. Můžete si ho koupit čerstvý nebo mražený. Pokud začíná vadnout, přidejte ho do polévky nebo ho celý sáček vhoďte do mrazáku a použijte do koktejlů.

Výživové údaje

1 šálek syrového špenát obsahuje:

  • Kalorie: Obsahuje: 6 kcal
  • Tuk: 0 g
  • Sacharidy: 1 g
  • Vláknina: 0,7 g
  • Cukr: 0 g
  • Bílkoviny: 1 g

 

10. Mrkev

Mrkev má sice o něco více cukru než ostatní zelenina, ale také více vlákniny. Jeden šálek mrkve obsahuje 3,5 g vlákniny, což je třikrát více než v šálku listové zeleniny. Přitom má stále nízký obsah kalorií – 52 na šálek. Mrkev je křupavou alternativou k bramborové lupínky, které mají asi 130 kalorií v porci o velikosti pouhých 12 až 15 chipsů. A co je nejdůležitější, chipsy postrádají vlákninu, která je obsažena v mrkvi.

Lisa Young, Ph.D., RDN, autorka knihy Konečně plná, konečně štíhlá, miluje mrkev, protože je velmi univerzální: „Můžete ji jíst syrovou, rozdrobenou v salátech nebo ji můžete opéct s různým kořením či omáčkami, takže si ji můžete vychutnat na sladko i na slano. Navíc mají vysoký obsah vlákniny a jsou super [nutritious]. S touto zeleninou se nikdy nebudete nudit.“

Výživové údaje

1 šálek nakrájené syrové mrkev obsahuje:

  • Kalorie: Kalkulátory: 52 kcal
  • Tuk: 0 g
  • Sacharidy: 12 g
  • Vláknina: 3,5 g
  • Cukr: 6 g
  • Bílkoviny: 1 g

 

11. Papriky

„Papriky mají nízký obsah kalorií a vysoký obsah živin. Jedna paprika obsahuje více vitaminu C než pomeranč! Vzhledem k tomu, že výzkumy spojují osoby s nižší hladinou vitaminu C s vyšším množstvím tělesného tuku, je to zelenina, která by měla být na vrcholu vašeho seznamu potravin!“ říká registrovaná dietoložka Christie Gagnon, RD 

Červené, oranžové a žluté papriky jsou sladké, takže se snadno konzumují. Jeden šálek nakrájené syrové papriky má jen 24 kalorií a 2 g vlákniny. Namočte papriky do hummusu nebo tzatziki, přidejte je do krůtího zábalu nebo je uvařte na pánvi spolu s cibulí pro fajitas plné vlákniny.

Výživové údaje

1 šálek nakrájené syrové červená paprika obsahujes:

  • Kalorie: 24 kcal
  • Tuk: 0,3 g
  • Sacharidy: 5.5 g
  • Vláknina: 2 g
  • Cukr: 4 g
  • Bílkoviny: 1 g

 

12. Brokolice

Brokolice je brukvovitá zelenina se sloučeninami, které bojují proti rakovině, konkrétně sulforafan a indol-3-karbinol. Brokolice má také antioxidant kvercetin, který může pomáhat snižovat krevní tlak, jak uvádí přehled z roku 2023 publikovaný v časopise The New York Times. Phytotherapy Research. Pokud jde o hubnutí, 1 šálek vařené brokolice obsahuje 5 g sytící vlákniny a 3,7 g bílkovin. Brokolice obsahuje 90 % vody, což přispívá k jejímu sytícímu faktoru, a má vysoký obsah vitaminů C a K.

Brokolici si můžete vychutnat na mnoho způsobů. Kromě toho, že ji můžete jíst vařenou a vařenou v páře, zkuste ji také upéct. Nakrájené kousky brokolice smíchejte s olivovým olejem, solí a pepřem a poté je asi 20 minut opékejte při teplotě 400 °F až 425 °F. Na konci na několik minut zapněte brojler, abyste dosáhli křupavé struktury jako v restauraci.

Výživové údaje

1 šálek vařeného, nakrájeného brokolice obsahuje:

  • Kalorie: Obsahuje: 54 kcal
  • Tuk: 0,5 g
  • 11 g
  • Vláknina: 5 g
  • Cukr: 2 g
  • Bílkoviny: 3,7 g

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