IZIPHUZO EZI-20 EZIHAMBA PHAMBILI ZE-DETOX ZOKULAHLEKELWA AMAFUTHA ESISU - PAMPEREDPEOPLENY.COM

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Ikhaya Ezempilo Ukudla okufanelekile Ukudla Ukufaneleka oi-Neha Ghosh Ngu UNeha Ghosh ngoJanuwari 5, 2019

Kunokukhulu ukuzwelana mayelana nezinzuzo zeziphuzo ezikhipha ubuthi emzimbeni futhi kunesizathu sokuthi kungani ibizwa ngokuthi isiphuzo se-detox. Isiphuzo se-detox sisiza umzimba ngokukhipha ubuthi emzimbeni obusiza ngokwengeziwe ekwehliseni isisindo futhi okubaluleke kakhulu, ukulahla amafutha esiswini.

Kuyini Ukuphuza I-Detox Futhi Kwenzani?

Isiphuzo esikhipha ubuthi emzimbeni sifaka amanzi ngobumnandi bezithelo ezintsha, imifino noma amakhambi. Iziphuzo ezimbalwa ezikhipha ubuthi emzimbeni zibandakanya ukuhlanganiswa kwezithako. Kodwa-ke, amanzi e-detox awabandakanyi ukwenza i-juicing noma ukuhlangana njengoba enziwe ngokufaka ukunambitheka emanzini futhi aqukethe amakhalori ambalwa kakhulu.

Isiphuzo se-detox sizuzisa umzimba wakho ngezindlela eziningi: ngokusiza ukwehlisa isisindo, ukuhlanza umzimba, ukulinganisa izinga le-pH, njll, ukusiza ekugayeni, ukukhulisa amasosha omzimba, ukwenza ngcono umbala, ukuthuthukisa imizwa namandla akhulayo.

Iziphuzo ezinomsoco zingenziwa ekhaya ngemizuzu embalwa ngezindlela ezihlukile ngokusebenzisa inhlanganisela yezithelo, imifino namakhambi owathandayo awusizo lapho uzama ukulahla amafutha esiswini.

Iziphuzo ezihamba phambili ze-Detox Zokulahlekelwa Amafutha Esisu

1. Isiphuzo se-Strawberry ne-grapefruit

Ama-strawberry anokuqukethwe okuphezulu kwe-fiber okusiza ekucindezeleni isifiso sakho sokudla nasekulawuleni amazinga kashukela egazini lakho ^[1] , ^[okubili] . Ama-Strawberries aqukethe nama-anthocyanins ne-ellagic acid asiza ekwehliseni amafutha esiswini ngezindlela ezimbili.

Ama-Anthocyanins andisa ukukhiqizwa komzimba kwehomoni ebizwa nge-adiponectin, ecindezela isifiso sakho sokudla futhi ivuselele umzimba wakho ^[3] .
I-Ellagic acid iqukethe izakhiwo ze-antioxidant ezinamandla okuqeda ubuthi emzimbeni futhi ziyivikele kuma-radicals wamahhala ayingozi ^[4] .

Ngakolunye uhlangothi, iGrapefruit iqukethe uvithamini C omningi owaziwa ngezindawo ezishisa amafutha. Ngokuya ngocwaningo, uvithamini C udlala indima ebalulekile ekusebenzeni kwe-enzyme futhi amazinga aphansi kavithamini C enza kube nzima ukonga amafutha ngesikhathi sokuzivocavoca. Abaphenyi bathole ukuthi inani elinganele likavithamini C lingavimba ukushiswa kwamafutha esiswini ^[5] .

Indlela yokwenza: Faka ama-strawberry asikiwe ayi-3 no-grapefruit osikiwe o-1 embizeni enkulu. Okulandelayo, engeza ilitha elilodwa lamanzi nesifriji imizuzu engama-30.

2. Ukuphuza ikhukhamba, ukwatapheya kanye nefilakisi

Ikhukhamba liqukethe amaphesenti angama-95 wamanzi nemithwalo eminingi yefayibha. Lokhu kusiza ekususeni ubuthi emzimbeni kuphinde kuphuzise amaseli ^[6] . Ukukhishwa kwamanzi amaningi kanye nobuthi obungafuneki emzimbeni kunciphisa ukuqunjelwa yisisu futhi kusiza ukuqinisa imisipha yesisu.

Ukwatapheya uqukethe amafutha nempilo enempilo eyehlisa i-cholesterol embi futhi ikhulise imetabolism. Ucwaningo luthole ukuthi abantu abadle ukwatapheya ngesidlo bazizwa benelisekile futhi benesifiso esinciphile emahoreni ama-5 alandelayo uma kuqhathaniswa nabantu abangenaso lesi sithelo ^[7] .

Ama-flaxseeds aqukethe i-polyphenol antioxidant kanye nenani elihle le-omega 3 fatty acids okwenza kube ukudla okuhle ukukhulisa imetabolism nokusheshisa ukwehliswa kwamafutha esiswini ^[8] .

Indlela yokwenza: Thatha i-avocado eli-1, ikhukhamba eli-1 bese ulisika. Thatha i-spoonful of flaxseeds bese ufaka ku-blender kanye nezithako. Faka izigaxa zeminti ezimbalwa bese uyivumela ukuthi ipholile efrijini ihora elilodwa.

3. Itiye eliluhlaza nolamula

Itiye eliluhlaza licebile ngama-antioxidants akhulisa inqubo yomzimba yokuhlanza nokukhipha ubuthi emzimbeni. I-antioxidant enamandla kakhulu ngama-catechins kanti enye yalezi yi-epigallocatechin gallate (EGCG), into ekhuthaza umzimba ^[9] . Enye into eyinzuzo ekhona etiyeni eluhlaza yi-caffeine, isikhuthazi esingokwemvelo esitholwe sishisa amafutha ^[10] .

Ilemoni inezinto ezishisa amafutha ezizosheshisa imetabolism yakho ngokushesha. Ijubane lapho ukwanda komzimba kugqama khona, umzimba wakho ushisa amakhalori amaningi adlala indima enkulu kunqubo yokushisa amafutha ^{[ishumi nanye]} .

Indlela yokwenza: Bilisa inkomishi yamanzi esitsheni bese ufaka isikhwama setiye oluhlaza kuso. Iyeke ibile isikhashana bese uyisusa ilangabi. Faka ijusi kalamula kuyo bese uyiphuza.

4. Isiphuzo i-Blackberry ne-orange

AmaBlackberry agcwele i-fiber futhi acebile ngama-antioxidants nama-phenolic compounds njengama-tannins, i-ellagic acid, i-quercetin, i-gallic acid, i-anthocyanins, i-ellagitannins nama-cyanidins ^[12] . Konke lokhu kusiza ekwenzeni kusebenze izakhi zofuzo ezishisa amafutha endaweni yesisu.

Amawolintshi angumthombo omuhle kakhulu kavithamini C owaziwa ngokunciphisa amafutha esiswini ^[13] . Enye inzuzo yamawolintshi iphezulu ku-fiber yokudla eyaziwa ukwehlisa i-cholesterol embi, ngaleyo ndlela ikhuthaze ukwehla kwesisindo. Njengoba ukukhuluphala kuyisici esikhulu sengozi ye-cholesterol ephezulu.

Indlela yokwenza: Faka ne-frac12 inkomishi yamajikijolo kanye nezingcezu ze-orange eyodwa ku-pitcher enkulu. Thela amanzi phezu kwezithelo bese ubeka esiqandisini ukuze ubande.

5. Isiphuzo se-Apple nesinamoni

I-Apple inamandla amakhulu okunciphisa amafutha we-visceral esiswini kubantu abakhuluphele noma abakhuluphele ngokweqile. Ama-apula aqukethe ama-polyphenol antioxidants asheshisa imetabolism futhi ashise amanoni ngempumelelo. Ziphezulu ku-pectin, ifayibha encibilikiswa ngamanzi ebopha ngamanzi futhi ikhawulele inani lamafutha amangqamuzana akho angawamunca ^[14] .

ICinnamon iqukethe i-cinnamaldehyde esebenzayo esebenzayo evuselela imetabolism futhi isize ekwehliseni amafutha e-visceral. Ngokuya ngocwaningo, i-cinnamaldehyde ikwazi ukuhlanganisa amafutha esiswini, ngaleyo ndlela isize ukunciphisa amafutha esiswini ^{[ishumi nanhlanu]} .

Indlela yokwenza: Bilisa ilitha elilodwa lamanzi bese uwasusa emlilweni. Vumela amanzi aphole kancane. Faka ama-apula ayi-2 asikiwe nenduku yesinamoni e-1 embizeni. Faka amanzi kuwo bese uwagcina imizuzu eyi-10. Hlanganisa, hluza bese uyaphuza.

6. Isiphuzo sekhabe neminti

Ikhabe liqukethe cishe amaphesenti angama-82 wamanzi agcwalisa isisu sakho futhi ehlise izifiso zokudla. Isithelo sinamakholori amancane futhi siqukethe uvithamini C ngobuningi okwaziwa ukusiza ekulahlekelweni kwamafutha. Futhi, ikhabe libhekwa njengokudla okunamandla amancane okusho ukuthi banikela ngama-calories ambalwa kakhulu ngegramu yokudla. Ukudla okuphansi kwamandla kuphelele ekusizeni ukuthi ulahlekelwe ngamafutha esiswini ^[16] .

IMint ingenye yemifino esiza ekushiseni amafutha esiswini asebenza ngokuvuselela i-enzyme yokugaya ukudla edonsa izakhamzimba ekudleni futhi isebenzise amanoni njengomthombo wamandla ^[17] .

Indlela yokwenza: Sebenzisa uhhafu wamakhabe usike ube ama-cubes bese ufaka embizeni. Yichoboze kancane. Thatha izigaxa zeminti ezimbalwa bese uyichoboza kahle ezandleni zakho ukukhipha iphunga nokunambitheka. Faka amanzi abandayo embizeni. Govuza uphuze.

7. Ipentshisi nophuzo oluhlaza okwesibhakabhaka

Amapentshisi anama-kilojoule amancane futhi anefayibha ephezulu yokudla ne-fiber kuyaziwa ukusiza ekulahlekelweni kwamafutha. I-Fibre yenza lula ukugaya futhi igcina amathumbu akho enempilo. Umgudu wokugaya ukudla onempilo usheshisa imetabolism ebangela ukushiswa kwamafutha. Ukuphakama kwemetabolism kuyashesha ukusha kwamafutha ^[18] .

Ama-blueberries angumthombo omuhle kakhulu wama-polyphenols antioxidants abizwa ngama-flavonoids. Futhi iqembu elilodwa lama-flavonoid okuthiwa ama-anthocyanins akhona kumajikijolo aziwa ukuthi anezinzuzo ezahlukahlukene zezempilo ^[19] . Ukufundwa okutholakele kukhombisile ukuthi ama-blueberries aqala izakhi zofuzo ezilawula ukushiswa kwamafutha nokugcinwa. Lokhu kusiza ekwehliseni amafutha asesiswini e-visceral futhi kwehlise i-cholesterol ^{[amashumi amabili]} .

Indlela yokwenza: Faka ipentshisi elisikiwe eli-1 kanye nedlanzana lama-blueberry embizeni enkulu. Faka amanzi e-iced kuwo bese uwagcina imizuzu engama-30 kuya ehoreni eli-1.

8. Ukuphuza ulamula nolamula

Amalamula nolimu bobabili banezinto ezilwa nokuvuvukala futhi bawumthombo omuhle kavithamini C. I-citric acid ekhona kulezi zithelo ibasa umzimba, isize umzimba wakho ukushisa ama-calories amaningi nokugcina amafutha amancane esiswini. Zombili lezi zithelo zinamavithamini namaminerali aphezulu asiza ekukhipheni ubuthi emzimbeni.

Indlela yokwenza: Thatha u-lime ongu-1 nolamula bese usika. Bangeze emgodini. Thela amanzi ajwayelekile uwagcine esiqandisini ihora elilodwa.

9. Isiphuzo selamula nejinja

Amalamula awumthombo omuhle kavithamini C, i-potassium, i-calcium, i-magnesium, i-phosphorus ne-vitamin B6. Ujinja uqukethe i-gingerol eyandisa okwandisa isilinganiso semetabolism ngamaphesenti angama-20 ^{[amashumi amabili nanye]} . Ukwanda komzimba kukusiza ulahlekelwe isisindo, kufaka phakathi ukushiswa kwamafutha esiswini. Ukusetshenziswa kwamanzi kalamula nojinja kuzonikeza imizwa yokusutha futhi kwehlise izifiso.

Indlela yokwenza: Emgodini omkhulu, engeza & frac12 impande ye-ginger nejusi le-1 lemon. Engeza amanzi e-ice bese uyivusa. Phuza emva kokudla kwakho.

10. Uphayinaphu nesiphuzo somoba

Uphayinaphu uqukethe i-enzyme ebizwa nge-bromelain. I-Bromelain ingeyeqembu lama-enzyme wokugaya amaprotheni asiza ekwakheni amaprotheni ngokushisa ama-calories amaningi nawo asiza ukushisa amafutha esiswini futhi athuthukise ukwakhiwa kwemisipha ^[22] .

Ukwengezwa komoba kuyiphinda kabili inqubo yokushisa amafutha. Zipakishwe zigcwele ifayibha yokudla futhi ngokwemvelo zinoshukela emvelweni ngakho-ke, awudingi ukukhathazeka ngama-calories. Ijusi lomoba linezinto zokuqeda ubuthi ezingasiza ekuhlanzeni isistimu yakho ngokususa ubuthi emzimbeni. Ukuphuza ijusi lomoba kuyaziwa ukuthi kukhulisa imetabolism yakho ngezinga eliphakeme uma kuqhathaniswa namanzi angenalutho ^{[2. 3]} .

Indlela yokwenza: Sika uhhafu kaphayinaphu ube ama-cubes bese ufaka embizeni. Thela izingilazi ezi-3 zejusi kamoba obandayo kuwo. Govuza kahle bese uyaphuza.

11. I-Cranberry ne-raspberries baphuza

Ama-Cranberries anama-calories aphansi futhi acebile ngomsoco ^[24] . Ijusi leCranberry laziwa kakhulu ngokwelapha ukutheleleka komgudu womchamo kodwa, futhi kuyasebenza ekwehliseni amafutha esiswini ngokukhipha ubuthi obusezinsweni, ohlelweni lwe-lymphatic, nasemathunjini.

Ama-raspberries nawo anama-calories aphansi futhi, futhi ungumthombo omuhle kakhulu we-fiber namavithamini. I-raspberry ketone yinto etholakala ngokwemvelo kuma-raspberries namanye amajikijolo afana nama-cranberries, ama-kiwis namajikijolo. Amaketoni okusajingijolo aziwa ngokuhlukanisa amanoni ngaphakathi kwamaseli lapho kwakhiwa khona amafutha, ngaleyo ndlela esiza umzimba wakho ukuthi ushise ngokushesha. Iphinde inyuse i-hormone adiponectin esiza ukulawula imetabolism ^[25] .

Indlela yokwenza: Embizeni enkulu, engeza idlanzana lama-cranberries nama-raspberries. Faka amanzi abandayo bese uwagcina efrijini imizuzu engama-30.

12. Amanzi kakhukhunathi nesiphuzo se-kiwi

Amanzi kakhukhunathi anama-calories amancane futhi enza kube lula ukugaya ukudla. Ukuba khona kwama-enzyme e-bioactive emanzini kakhukhunathi kukhulisa imetabolism nakho okusiza ukuthi ushise amanoni ngokushesha. Kuthuthukisa umuzwa wokugcwala futhi kunciphisa izifiso zokudla ezingafuneki ^[26] .

Ngakolunye uhlangothi, i-kiwi ingumthombo ocebile we-fiber, uvithamini C no-vitamin K. Ukuba isithelo esinomsoco omningi, kukhuthaza ukulahleka kwamafutha futhi kuvimbele ukukhuluphala ^[27] .

Indlela yokwenza: Sebenzisa amanzi athambile kakhukhunathi awu-1 uwachithele engilazini. Faka ijusi lama-kiwis ama-2. Crush ambalwa ama-sprigs bese uyengeza. Govuza kahle uphuze.

13. Isiphuzo sikalamula necayenne pepper

Amanzi kalamula kanye ne-cayenne pepper detox asebenza ngokwehlisa ukudla kwakho kwekhalori. Njengoba ulamula unothe ngo-vitamin C, usiza ekushiseni amafutha ngempumelelo ^[28] . Upelepele weCayenne uqukethe isakhi esibizwa nge-capsaicin esaziwa ngokusheshisa imetabolism kanye nokwehlisa isifiso sakho sokudla. Ucwaningo lukhombisa ukuthi abantu ababenopelepele we-cayenne ngakho konke ukudla babenomuzwa wokusutha nokufisa okumbalwa ^[29] .

Ngaphandle kwalelo pelepele le-cayenne linezinto ezinamandla ezilwa nokuvuvukala ezinganciphisa ubuhlungu besisu, izinkinga zokugaya ukudla, njll.

Indlela yokwenza: Shisisa 1 inkomishi yamanzi afudumele bese uyihambisa kude nelangabi. Thela amanzi emugqeni wakho bese ufaka izipuni ezi-2 zikalamula, ufafaze upelepele omncane we-cayenne. Yithinte bese uyiphuza.

14. Ipomegranati namagilebhisi kuyaphuzwa

Imbewu yepomegranate ilayishwa ngefayibha, amavithamini namaminerali okusiza ukwanelisa indlala yakho. Ukuba khona kwama-antioxidants, i-polyphenols kanye ne-conjugated linoleic acid izinsiza ekushiseni amafutha futhi kukhulisa imetabolism. Ucwaningo lukhombisa ukuthi yi-polyphenols esebenza njengokucindezela ukudla ^[30] .

Amagilebhisi aqukethe i-fiber encibilikayo esiza ekwehliseni i-cholesterol embi futhi ithuthukise umuzwa wokugcwala. Anama-calories aphansi futhi ayasiza ekushiseni amafutha esiswini.

Indlela yokwenza: Thatha & inkomishi ye-frac12 yamapomegranati kanye ne- & frac12 inkomishi yamagilebhisi bese ufaka ku-blender. Thela isiphuzo esikhipha ubuthi engilazini bese usiphuza.

15. Isiphuzo seGarcinia cambogia

I-Garcinia cambogia iqukethe i-antiobesity, antioxidant kanye ne-antidiabetic properties ^[31] . Ubukhona bama-flavonoids ne-organic acid bukhonjwe njengesengezo esinamandla sokuphathwa kwesisindo futhi njenge-ejenti yokulwa nokukhuluphala. Olunye ucwaningo lubonise ukusebenza kweGarcinia cambogia kubantu abakhuluphele ngokweqile nabakhuluphele ngokweqile ^[32] .

Indlela yokwenza: Faka amaconsi angu-1-2 we-Garcinia cambogia liquid akhiphe engilazini yamanzi. Govuza kahle bese uyaphuza.

16. Isiphuzo se-aloe vera

I-aloe vera isetshenziselwa kokubili ukuhlala kahle nobuhle. Lesi sitshalo sinezinzuzo eziningi zezempilo ekuthuthukiseni ukuqunjelwa nasekuqiniseni amasosha omzimba. Enye yezinto ezinhle kakhulu ngalesi sitshalo kuyasiza ekuqedeni ubuthi nasekuhlanzeni umzimba ngenxa yama-antioxidants nama-polysaccharides. Ukutholwa kwejusi le-aloe vera kuzokhuphula isilinganiso semetabolism yakho futhi kukusize ekushiseni amakhalori ngokushesha ^[33] .

Indlela yokwenza: Khipha & frac12 isitsha se-aloe vera gel bese ufaka ku-blender kanye nezipuni ezimbili zelamula kalamula. Yixube bese uyiphuza.

Qaphela: Uma uphethwe yisisu, kufanele usigweme.

17. Isiphuzo sikaloti nesilimo esidliwayo esinamagatsha anamanzi

Izaqathe zingenye yemifino enama-calories aphansi futhi egcwele i-fiber yokudla. Ngenxa yobukhona be-fiber, igcina isisu sakho sigcwele isikhathi eside. Ucwaningo lukhombisa ukuthi ukudla izaqathe njengengxenye yesidlo sakho kuzokwandisa ukusutha futhi kwehlise ukungena kwekhalori ^{[3. 4]} .

Isilimo esidliwayo esinamagatsha anamanzi sigcwele amanzi nefayibha okwenza kube ukudla okuhle ukushisa amanoni. Ukuphuza ingilazi yesanqante nejusi yesilimo esidliwayo esinamagatsha anamanzi ngemuva kokudla kuzokusiza wehlise isisindo futhi ushise amafutha esiswini.

Indlela yokwenza: Sika 1 isiqu sesanqante nesilimo esidliwayo esinamagatsha anamanzi bese usifaka ku-blender. Yihlanganise bese uthela ujusi engilazini. Ukuze uthole ukunambitheka engeza udwi wejusi kalamula.

18. Izithelo nemifino kuyaphuzwa

Izithelo nemifino zinamavithamini amaningi, amaminerali kanye namakhemikhali e-phytochemicals angasizi nje kuphela ekunciphiseni ubuthi nasekuhlanzeni kepha futhi enza ngcono ukugaya, ukulwa nokuvuvukala futhi okubaluleke kakhulu, kusiza ekushiseni amafutha esiswini ^[35] .

Indlela yokwenza: Khetha izithelo nemifino oyithandayo. Bahlanganise kwiprosesa bese ufaka ingcosana kasawoti kanye nopelepele omnyama. Govuza uphuze.

19.Ijubheri (Amla)

I-gooseberry iwumthombo omuhle kakhulu ka-vitamin C futhi le vithamini yaziwa ngokuphatha isisindo sakho. Amazinga aphansi kavithamini C ahlotshaniswa nokwanda kwamafutha esiswini ^[36] . Ukuphuza ujusi we-amla kusheshisa imetabolism futhi kususe bonke ubuthi emzimbeni, ngaleyo ndlela kuhlanzwe futhi kuqinise umzimba wakho.

Indlela yokwenza: Sika & frac12 isitsha se-amla sibe yizicucu bese ususa imbewu. Bangeze kumpheki wokucindezela kanye nenkomishi yamanzi engu-1 & frac12, linda impempe eyodwa. Mawuphumule futhi kamuva uvule isivalo bese ushaya i-amla ngeminwe yakho ngobumnene. Faka ingxube ye-amla ku-blender kanye noju oluthile. Uma uqine kakhulu wengeza amanzi bese uvuselela kahle. Phuza.

20. Isiphuzo sesithelo sesifiso

Isithelo se-Passion siwumthombo ocebile wama-antioxidants e-polyphenol no-vitamin C. Lesi sithelo saziwa ukukhulisa imetabolism nokusiza ukusheshisa ukushiswa kwamafutha esiswini ^[37] . Izithelo zesifiso siphezulu ku-fiber futhi ezisiza enqubweni yokushisa amafutha, yehlisa ingozi yesifo senhliziyo, nesifo sikashukela.

Indlela yokwenza: Kopa inyama yesithelo sothando esingu-1 ku-blender. Faka ijusi le- & frac12 ulamula, nenkomishi yamanzi abandayo kuyo bese uyihlanganisa bese uyaphuza.

Buka Izinkomba ze-Article

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