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Kumele Ubuke

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Ikhaya Ezempilo Ukudla okufanelekile Ukudla Ukufaneleka oi-Ria Majumdar Ngu URia Majumdar ngoDisemba 12, 2017

Ukudla okungu-20 ongakudla esiswini esingenalutho ukuze wehlise isisindo

Ngakho-ke ufuna ukunciphisa umzimba, ha? Kepha awufuni ukufaka amahora amade ejimini noma udle ukudla okuqinile?

Yebo, sinenye indlela ongayisebenzisa.

Kule ndatshana, sichaze ukudla neziphuzo ezingama-20 ezingakusiza wehlise isisindo uma unakho esiswini esingenalutho ekuseni ngesizathu sesayensi sokuthi kungani zisebenza. Ngakho-ke, usukulungele ukwazi ukuthi kuyini lawa ma-superfoods?

Qhubeka ufunde.

# 1 Papaya

Ukudla upopo esiswini esingenalutho kungakusiza wehlise isisindo ngoba lesi sithelo esimnandi futhi esimnandi siqukethe umuthi onamandla okwelapha kuso obizwa ngokuthi yi-papain, esaziwa ngokushisa amanoni, ngokuqotha ama-radicals amahhala, nokususa amanzi amaningi emzimbeni wakho.

Futhi, lesi sithelo sicebile ngemicu encibilikayo futhi sinama-calories amancane kakhulu, ngakho-ke ukuba naso esiswini esingenalutho kuzokunika inzuzo eyengeziwe yokugcwalisa isisu sakho ngokushesha kepha ungasilinganisi isisu sakho sokugaya ukudla.

# 2 Amanzi Oatmeal

Amanzi we-oatmeal ahlukile kunephalishi le-oatmeal ngoba lelo langaphambili lenziwa ngokuxuba i-oatmeals ku-1: 3 ratio yamanzi esikhundleni sokuyibilisa. Lokhu kusinikeza isiphuzo esine-fiber-fiber, okuthi uma sidliwe esiswini esingenalutho ekuseni kungasisiza sinciphise isisindo.

Kanjani? Ngezindlela ezine.

Okokuqala, okuqukethwe ifayibha ephezulu yamanzi e-oatmeal kugcwalisa isisu sethu ngokushesha futhi kusivikele emihlungwini yokulamba engalindelekile nasemigqonyeni.

Okwesibili, imicu idonsa amanoni anamathele kulwelwesi lwamathumbu ethu, okuthuthukisa ukugaya kwethu ukudla.

Amanzi amathathu, oatmeal acebile nge-lecithin, i-carbohydrate eyinkimbinkimbi eyaziwa ngomphumela wayo wokuqeda ubuthi esibindini, nawo othuthukisa ukugayeka kwethu futhi uvimbele ukuqongelela kwamafutha.

Okwesine, yi-diuretic yemvelo. Lokho wukuthi, kususa amanzi amaningi emzimbeni wethu, okuvame ukuba imbangela yamakhilogremu ethu athe xaxa.

# 3 I-Aloe Vera Enelamula

Lesi siphuzo esinamandla sokulahlekelwa isisindo sisebenzisa kakhulu izinhlanganisela ezizuzisayo zezithako zaso - i-aloe vera nelamula.

I-Aloe vera yisitshalo esikhula ngokushesha esaziwa ngejeli ngaphakathi kwamaqabunga aso ayinyama ngoba sinothe ngama-antioxidants futhi sinomphumela we-laxative emzimbeni wakho.

I-lemon, ngakolunye uhlangothi, icebile ku-vitamin C nama-antioxidants, ngakho-ke, ikhulisa ukuzivikela komzimba wakho futhi ithuthukise impilo yakho ejwayelekile.

Kungakho, lapho uphuza ijusi le-aloe vera nelamula ekuseni esiswini esingenalutho, kungakusiza ukuthi wehlise isisindo ngokwenza ngcono umgudu wakho wamathumbu namakhono wokugaya ukudla.

Nansi indlela elula ongakulungisa ngayo lokhu ekhaya: -

Sika iqabunga le-aloe vera ubude bese ukhipha ngokucophelela ijeli ngaphakathi kwalo.
Faka u-1 tsp walejeli engilazini eyodwa yamanzi bese ucindezela ujusi welamula elilodwa.
Sishisa le ngxube phezu kwelangabi eliphakathi nendawo, kuze kube yilapho ijeli isabalalisa ngokufanayo yonke indawo.
Yisebenzise isivivi.

Ngicela uqaphele: Ngenxa yezakhiwo ze-aloe vera laxative, ungahle uzizwe uthanda ukuzitika ngemuva kokuphuza le ngxube. Ngakho-ke, qiniseka ukuthi unayo okungenani ihora ngaphambi kokuba uphume endlini yakho uyosebenza.

Isitshalo Semilingo: Izinzuzo Ezi-8 Aloe Vera Zezempilo

# 4 Isitsha Sesaladi

Isitsha esinempilo sezithelo zemifino ekuseni siyindlela enhle yokuqala usuku ngoba siqukethe inani eliphakeme le-fiber encibilikayo kuyo, egcwalisa isisu sakho ngokushesha, kepha inekhalori elincane kakhulu, ngakho-ke awugcini uzizwe usinda futhi ungakhululekile.

Futhi, izithelo nemifino kuyaziwa ngama-antioxidants akuyo kanye namanye amavithamini namaminerali ahlukahlukene.

# 5 Ijusi Yemifino

Iziphuzo zemifino zinganambitha i-yucky, kodwa zinhle kakhulu empilweni yakho.

Ukusuka ekunciphiseni umzimba wakho ekuthuthukiseni ukungavikeleki komzimba wakho, kuyindlela ephelele yokudla kwasekuseni okunzima ekuseni ngovivi.

Nazi izindlela zokupheka zejusi yemifino ezingakusiza ulahlekelwe isisindo lapho usidla esiswini esingenalutho.

Ijinja Recipe Ijusi Recipe
3 I-Carrot Ijusi Recipe - nge-broccoli no-beetroot, i-apula no-ginger, isilimo esidliwayo esinamagatsha anamanzi notamatisi.
Umunyu Ijusi Recipe

# 6 i-Apple

Isisho sithi, i-apula ngosuku, ligcina udokotela engekho. Futhi ngenkathi lesi sisho sigxile kakhulu ezintweni ezinomsoco ezinhle ze-apula kanye nekhono lazo lokugcina impilo yakho ijwayelekile, isithelo sisebenza ngokulinganayo lapho ufuna ukunciphisa isisindo.

Kungani? Ngoba ama-apula aqukethe kakhulu imicu yamanzi kanye ne-insoluble, ngakho-ke, gcwalisa isisu sakho ngokushesha ngaphandle kokufaka noma yimaphi amakhalori emzimbeni wakho.

# 7 Ama-alimondi

Wonke umuntu waseNdiya uyazi ukuthi ukudla ama-alimondi afakwe emanzini ngaphandle kwesikhumba kuhle ebuchosheni. Kepha bewazi ukuthi ama-alimondi angakusiza ukuthi wehlise nesisindo sakho?

Ngokuya ngocwaningo olushicilelwe kwi-International Journal of Obesity, ngaphezu kweminyaka eyishumi eyedlule, ababambiqhaza abadle ama-alimondi amaningi usuku lonke kepha benamakholori alinganayo nalawo adla ukudla okunama-carb amaningi alahlekelwe cishe yi-18% yesisindo somzimba wabo Izinyanga eziyi-6.

Eqinisweni, lo mphumela ubonakaliswe kakhulu uma uqhathaniswa nalawo anokudla okunamafutha amancane, ngaleyo ndlela kufakazelwa ukuthi wonke amakhalori awalingani nokuthi amafutha anempilo, ngenkathi ikhalori licebile, angakusiza ukuthi uhlale unempilo ngokuhamba kwesikhathi.

# 8 Ijusi Lokolweni Lukakolweni

Utshani bukakolweni yisitshalo esimnandi esingenalo i-gluten esigcwele izakhi zomzimba ezinjenge-iron, i-magnesium, i-omega-3 fatty acids, kanye nenqwaba yamavithamini namanye amaminerali. Kungakho, ukusebenzisa ijusi le-wheatgrass esiswini esingenalutho kuyindlela enhle yokwehlisa isisindo ngoba inani eliphakeme lezakhamzimba elikulo likuvimbela ekubeni nemihelo yendlala engakafiki ngenxa yamaphutha.

# 9 iBuckwheat

IBuckwheat, noma i-kuttu ka atta njengoba ibizwa kanjalo eNdiya, iyinhlamvu yokudla okusanhlamvu enama-khalori aphansi kunokolweni nelayisi okwaziwa ukuvimbela ukudla ngokweqile nokufisa ngenxa yokuqukethwe kwayo okunamafutha amancane.

Yingakho, uma uthanda ukuba nohlangothi lwe-carbs ngesikhathi sasekuseni, kufanele ucabange ukufaka esikhundleni se-buckwheat yakho, njengoba lokho kuzokusiza ukunciphisa umzimba ngokuhamba kwesikhathi.

Izinzuzo zeBuckwheat Yezempilo

# 10 Amanzi weSinamoni

ICinnamon iyi-insulin-mimetic. Lokho kusho ukuthi, njenge-insulin, inamandla okunciphisa izinga likashukela egazini futhi ilawule izitolo zakho zamafutha.

Ngakho-ke, uma ufuna ukunciphisa umzimba, qala ukuba nengilazi yamanzi esinamoni ekuseni ngovivi nsuku zonke.

Ungasilungisa kanjani lesi siphuzo: -

Faka i-p tsp yempuphu yesinamoni enkomishini eyodwa yamanzi afudumele bese uyiyeka imizuzu emihlanu.
Faka 1 tsp wezinyosi uhlanganise kahle.
Phuza ngenkathi kufudumele.

# 11 Amaqanda

Amaqanda ayizintandokazi zasekuseni ezinamaprotheni amaningi ngoba asigcwalisa ngokushesha futhi kufakazelwe ukuthi anciphisa ukudla kwethu kwekhalori lansuku zonke cishe ngama-calories angama-400.

Vele uqiniseke ukuthi awunazo izikhupha zamaqanda ezingaphezu kwezingu-2 ngosuku, ngoba lokho kuzokhuphula izinga le-cholesterol egazini lakho.

# 12 Iphalishi Lombila

Iphalishi lommbila wukudla okumnandi ongaba nakho esiswini esingenalutho lapho ufuna ukunciphisa isisindo, njengoba kungumkhiqizo wokusanhlamvu onempilo, ongenayo i-gluten ocebile ngemicu namaminerali ongakugcwalisa ngokushesha.

# 13 amaBlueberries

Ama-blueberries acebile ngama-antioxidants namaminerali, kepha anama-calories aphansi. Kungakho ukuba nalokhu esiswini esingenalutho kuyindlela enhle yokuzigcwalisa ngokushesha ngaphandle kokunezela emithwalweni.

# 14 Ikhabe

Ikhabe isithelo esenziwe kakhulu ngemicu yamanzi nencibilikayo. Ngakho-ke, ukukudla ekuseni esiswini esingenalutho kufana nokuba nezingilazi ezimbili ezinde zamanzi ukugcwalisa isisu sakho. Ngakho-ke, kuyisithelo sokuzikhethela kukho konke ukudla okunciphisa umzimba.

# 15 Isinkwa se-wholegrain

Isinkwa se-wholegrain singcono kunesinkwa esimhlophe noma esinsundu ngoba silungiselelwe kusuka ezinhlamvwini ezinamafutha agcwele futhi agcwele okusanhlamvu okuphelele, okufaka ifayibha eningi emxubeni. Kungakho, lapho udla lokhu esiswini esingenalutho ekuseni, uzozizwa ugcwele ngokushesha futhi ungabi nesifiso sokuzitika nganoma yini enye kamuva.

# 16 Itiye elihlaza

Itiye eliluhlaza yisiphuzo esithandwayo sokuzikhethela emibuthanweni yezempilo ngenxa yemiphumela yaso yokufunda kahle yesisindo.

Kuzwakala njengesikhathi esihle sokushintsha inkomishi yakho ejwayelekile o 'Joe noma intandokazi yeNdlovukazi yalokhu, esikhundleni salokho.

# 17 Isisindo

I-Wheatgerm yimfucumfucu yezimboni ekhiqizwa ngenkathi kwenziwa isinkwa esimhlophe futhi isetshenziselwa ukondla izitshalo ezikhulayo ngenxa yenani eliphezulu lezakhamzimba ezikulo.

Eqinisweni, i-wheatgerm iphilile kangangokuba izipuni ezimbili nje zayo ziqukethe u-1.5 g wamafutha angagcotshwanga, u-2 g wefayibha, u-4 g wamaprotheni, nohlu olubanzi lwamavithamini namaminerali.

Futhi, iqukethe ne-phytosterol kuyo, eyinhlanganisela efana ne-cholesterol leyo ekhuthaza impilo yenhliziyo yakho.

Kungakho ukufaka i-wheatgerm enkambisweni yakho yansuku zonke ekuseni kuyindlela enhle yokwehlisa isisindo, ngoba kukhulisa impilo yakho yonke.

# 18 Amantongomane

Amantongomane agcwele izakhamzimba namafutha anempilo. Mane ukhumbule ukuthi ungazenzi ngokweqile, ngoba zinamakhalori aminyene futhi zingasebenza ngokumelene nezinhloso zakho zokwehlisa isisindo.

Okulandelayo ngamantongomane amahle kakhulu okwehlisa isisindo: -

Amantongomane eMacademia
Amantongomane aseBrazil
Ama-walnuts
Ama-pistachio

Sebenzisa i-fistist eyodwa yalezi nati nsuku zonke ekuseni ukuze ubone imiphumela emihle ngokuhamba kwesikhathi.

# 19 Sthandwa

Uju ngumkhiqizo wezinyosi oyinkimbinkimbi, ogaywe uhhafu ocebe ngezinhlobo ezi-5 zoshukela. Yingakho, isipuni esisodwa soju simnandi kakhulu kunoshukela wakho omhlophe ojwayelekile.

Ngakho-ke, uma ufuna ukuvuna izinzuzo zokwehlisa isisindo soju, yiba nesipuni sayo exutshwe nengilazi eyodwa yamanzi afudumele nsuku zonke ekuseni esiswini esingenalutho.

# 20 Ijusi Lelamula Namanzi

Ukuba nengilazi eyodwa yamanzi nejusi kalamula esanda kufinywa (ngaphandle kukasawoti noma ushukela) kuyindlela enhle yokwehlisa isisindo uma usidla esiswini esingenalutho ngoba ingumthombo ongcono kavithamini C. Uvithamini ogcina i-glue yangaphakathi phakathi kwezicubu zakho igcina amaseli akho omzimba ayasebenza, futhi akhulisa umzimba wakho.

Yabelana ngale Ndatshana!

Unyaka omusha uyeza futhi abantu bonke balungele ukunciphisa isisindo unomphela ngo-2018. Ngakho-ke uma ukuncipha kwesisindo kuphezu kohlu lwakho lokuxazulula, zenzele umusa bese wabelana ngale ndaba nabangane bakho. Ngale ndlela nonke ningazuza izinzuzo ndawonye!

Funda Okulandelayo: Le yindlela ubuntu bakho obungayithinta ngayo impilo yakho