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Kufanele ngabe uhlangane nezinhlelo eziningi zokudla zokwehlisa isisindo okucela ukuthi ungadli ngezikhathi ezithile ezithile. Lokhu kudala ukudideka okuthile, njengokuthi yini okufanele kudliwe nokuthi yini okungafanele kudliwe ebusuku yokwehlisa isisindo.
Uhlelo lwakho lokudla kwakusihlwa akudingeki luyehluke ngokungafani nakwezinye izidlo ezenzelwe ukunciphisa umzimba ezijatshulelwa emini.
Abantu abaningi abadla ukudla okunesisindo babulawa yindlala ngaphambi kokulala ukuze banciphise isisindo. Lokhu nakho kungalimaza imizamo yakho yokwehlisa isisindo. Isisu esidumayo singakunika ubuthongo obungakhululekile futhi sikwenze uvuke futhi ulangazelele ukudla okungenamsoco okunama-kilojoule amaningi.
Lokhu kuzoholela ekutheni ikhwalithi yakho yokulala ihlupheke futhi uzozizwa ukhathele futhi ulambile ekuseni. Lokhu kungahle kuphazamise nohlelo lwakho lokudla. Ngakho-ke, kungcono ukulala kahle ebusuku bese uyolala esiswini esenelisekile.
Ukuvimbela lokhu ukuthi kungenzeki, bheka ukudla okungcono kakhulu ongakudla ebusuku ukuze wehlise isisindo.
1. Ama Cherries
Ama-cherry awagcini nje ngokwanelisa isifiso sakho sangemuva kokudla kwantambama kepha futhi akusiza ukuthi uthole ukulala okungcono. Ama-cherry aqukethe i-melatonin, i-hormone elawula ukulala. Futhi, ilayishwe ngama-antioxidants azosiza ekulweni nokuvuvukala nokuqunjelwa.
2. Yogathi
Khetha i-yogurt yamaGrikhi noma iyogathi eyenziwe ngokwendalo. Kungokunye kokudla okuhle kakhulu ongakudla ebusuku ngoba unamaprotheni aphezulu nokuqukethwe ushukela ophansi. Amaprotheni azogcina isisu sakho sigcwele futhi angakusiza wakhe imisipha emincane ngenkathi usnuza. Amaprotheni anciphile atholakala ku-yogurt asiza ukushisa amafutha omzimba nezinsiza ekunciphiseni isisindo.
Izinzuzo Ezimangazayo Zezempilo Zokuthola I-yogurt Ekuseni
3. Ubhontshisi Wamantongomane
Ibhotela lamantongomane elisatshalaliswa esinkwa esiphelele samabele luyisidlwana esimnandi nesigcwalisayo. Kepha, ibhotela lamantongomane libuye libhekwe njengokunye kokudla okuhle kakhulu ukunciphisa isisindo kangcono ebusuku. Kungenxa yokuthi kungumthombo omuhle wamaprotheni asekelwe ezitshalweni ukukusiza ukwakha imisipha namafutha e-monounsaturated enempilo ukukugcina ugcwele futhi wehlise amafutha esiswini.
4. I-Cottage Cheese
I-Cottage shizi futhi ingenye yokudla okuhle kakhulu ongakudla ebusuku ukunciphisa umzimba. I-Cottage shizi icebile ngamaprotheni e-casein azogcina isisu sakho sigcwele ubusuku bonke futhi izosiza nasekulungiseni imisipha. Kunama-calories aphansi angasiza ekulahlekelweni kwamanye alawo maphawundi angafuneki.
5. ETurkey
I-tryptophan e-turkey ithuthukisa ukulala okungcono futhi ibhekwa njengesidlo esingcono kakhulu sokulala sokwehlisa isisindo. Okuqukethwe kwamaprotheni anciphile eTurkey kuzosiza ekwakheni imisipha ubusuku bonke futhi kuzosiza nasekunciphiseni isisindo futhi. Ungaba nesangweji le-turkey lokushisa lawo mafutha wesisu angafuneki.
6. Ubisi Chocolate
Ubisi lukashokoledi isiphuzo esifanele sokulahlekelwa isisindo ngoba i-calcium ebisi ingasiza ukuncibilikisa amafutha esiswini. Ucwaningo luthi ukusebenzisa i-calcium engaphezulu kwe-1000 mg kuzokusiza ukuthi wehlise amakhilogremu ayi-18 e-flab. Futhi ne-calcium ingena kangcono, ngenxa yokuqukethwe ubisi lukavithamini D wobisi.
7. Ama-alimondi
Ama-alimondi aqukethe amagremu ama-5 wamaprotheni ukukhonza okuzosiza ekulungiseni imisipha ubusuku bonke futhi i-fiber izokugcina wanelisekile futhi. Ngaphezu kwalokho, ama-alimondi awukudla okuphekwe kakhulu okunamafutha okuzosiza ekuchitheni lawo makhilogremu athe xaxa.
8. Okusanhlamvu okuphezulu
Qeda usuku lwakho ngesitsha se-fiber ephezulu okusanhlamvu. Isigaxa se-fiber ephezulu siqukethe ama-carbohydrate kanye ne-fiber ezokugcina ugcwalisa ngokugcwele futhi uncibilikise amafutha omzimba. Ucwaningo luye lwabonisa ukuthi ukungena kwe-fiber kuhlotshaniswa nesisindo somzimba esincane, ngaleyo ndlela kukusize ekwehliseni isisindo.
9. Itiye Eliluhlaza
Itiye eliluhlaza linezinzuzo ezingenakubalwa zezempilo ezaziwa ngokuthuthukisa impilo yenhliziyo nemithambo yengqondo. Ukuhambisa inkomishi yetiye eluhlaza ebusuku kungakusiza ekunciphiseni isisindo futhi lokhu kungenye yezinzuzo ezibaluleke kakhulu zokuphuza itiye eliluhlaza. Itiye elihlaza liqukethe izinto ezithile ezingasiza ekushiseni amafutha phakathi nobusuku.
10. Iqanda Elibiliswe Kanzima
Amaqanda angumthombo omkhulu wamaprotheni futhi athathwa njengokunye kokudla okuhle kakhulu ongakudla ebusuku ukuze wehlise isisindo. Iqanda elilodwa elikhulu liqukethe ama-calories angama-78 kuphela futhi linezakhamzimba eziningi kakhulu. Ngakho-ke, uma ufuna ukunciphisa isisindo ngokushesha, yidla amaqanda, njengoba kungenye yezindlela ezilula zokwehlisa isisindo.
Yabelana ngale ndatshana!
Uma ukuthandile ukufunda le ndatshana, yabelana ngayo nabantu obathandayo.