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Ngabe ufuna ukunciphisa umzimba ngesonto? Bese kuba nakho okunye ukudla okungcono kakhulu okusanhlamvu okwehlisa isisindo. Ukungeza lokhu okusanhlamvu kuhlelo lwakho lokudla kuzosiza ukususa ubuthi kanye namafutha emzimbeni. Uhlu lokudla okusanhlamvu okuphelele uBoldsky akwabelana ngakho kunempilo futhi kufanele ube nakho ekudleni kwakho kwansuku zonke.
Ngakolunye uhlangothi, lokhu kudla okusanhlamvu okuphelele okufakwe esidlweni sakho sasekuseni kuzokwenza umehluko omkhulu ekugcineni uphilile. Ukudla okufana ne-oats yiyona engcono kakhulu yokwehlisa isisindo njengoba iqukethe inani elincane lama-calories nenani elingaphezulu le-fiber.
UKUDLA OKU-5 UKUSIZA EKUHAMBISWENI NGOKWENZEKA KAKWETSHONA
Ama-oats uma edliwe ekuseni nawo azokugcina ukudonsela ekudleni okungenamsoco. Kodwa-ke, ngokusetshenziswa kwalokhu kudla okusanhlamvu okuphelele kufanele ube namanzi amaningi okusiza ekugayeni.
Amanzi acindezela i-fiber ohlelweni lokugaya ukudla futhi ngaleyo ndlela agcine noma yiziphi izinkinga. Nalu uhlu lokudla okusanhlamvu okuphelele okufanele ukwengeze ekudleni kwakho, bheka:
Oats
Uhlobo lwefayibha olutholakala kuma-oats lubizwa nge-fiber encibilikayo. Kuhle ukwehlisa isisindo futhi kusiza ukwehlisa amazinga e-cholesterol egazini.
Ukolweni
Ukolweni ngukudla kwesibili okuphelele kokudla okusanhlamvu okwehlisa isisindo. Ukolweni uqukethe cishe u-2 kuya ku-3 amagremu we-fiber ekukhonzeni okukodwa.
IBulgur
Lesi sithako sisetshenziswa kahle uma uphonsa amasaladi nezinye izitsha. IBulgur iphilile futhi iqukethe inani elincane lama-calories.
Ilayisi Elinsundu
Uma uzinikela elayisi, khona-ke lokhu kuyindlela engcono kakhulu equkethe inani eliphezulu le-fiber. Kuhle nenhliziyo nenqubo yokugaya ukudla futhi.
Ibhali
Ukwehlisa amazinga akho e-cholesterol nokusiza ekwehliseni isisindo, khona-ke ukufaka ibhali ekudleni kwakho kwansuku zonke kuyadingeka. Lokhu kudla okuphelele okusanhlamvu kufanele kudliwe ikakhulukazi ngesikhathi sakho.
I-Popcorn
Kukholwe noma ungakukholwa, kepha i-popcorn ingenye yokudla okusanhlamvu okuphelele kunakho konke ongaba nakho ukuze unciphise umzimba kanye ngesikhashana. I-Popcorn enosawoti omncane futhi akukho bhotela okufanele kube ukukhetha kwakho.
Isizwe
Enye indlela ongaba nayo namhlanje ekuseni amabele. Yiba nazo nganoma yiluphi uhlobo njengoba kugcwalisa isisu ngakho kukugcina kude nazo zonke izinhlobo zokudla okungenamsoco.
Ukolweni
Ummbila ngokwawo ucebile nge-fiber. Ummbila obilisiwe noma ummbila othosiwe izindlela ezimbili ezinhle kakhulu zokudla konke lokhu kudla okusanhlamvu okwehlisa isisindo.
I-Quinoa
Lesi sithako sokudla okusanhlamvu sigcwele amaprotheni amaningi ngaphezu kwe-fiber. I-quinoa kufanele idliwe ekuseni uma ufuna ukunciphisa isisindo ngokushesha.
IPasta
Le inketho yokugcina !!! I-pasta equkethe inqwaba yemifino ebilisiwe ngaphandle koshizi kufanele idliwe uma ufuna ukwehlisa amakhilogremu.
