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Kunezindlela nezindlela eziningana ezisiza ukukhuthaza ukuncipha. Ukusuka ekuzivocavoca kuya ekunezelweni ekudleni, uhlu alupheli. Ngenkathi iningi lethu linomqondo wokwehlisa isisindo emqondweni wethu, kubonakala kuyinto eshiwo kalula kunaleyo eyenziwe ngayo.
Kepha asikho isidingo sokuzicindezela ngomcabango wokudla okushayisa noma ukuvivinya umzimba kanzima okudingeka ukwenze ukubhekisisa ukuthi uzodlani nokuthi yini ongakudli, ukuthembeka.
Uma uzimisele ngokuchitha amakhilogremu ambalwa, ikhishi lakho yisici esinqumayo sokulahlekelwa kwesisindo sakho. Udidekile? Ufole emashalofini akho ekhishi izithako ezithile ezinempilo, ezikusiza ohambweni lwakho lokwehlisa isisindo.
Kulesi sihloko, sibhale ezinye izithako ezingcono kakhulu zokwehlisa isisindo ezitholakala ekhaya. Funda kabanzi ukuze wazi ngohlu lwezithako zokwehlisa isisindo.
1. Ujinja
Yaziwa njengenye yezithako ezingcono kakhulu zokwehlisa isisindo ekhishini, i-ginger yi-thermogenic, okusho ukuthi isinongo lapho usisebenzisa sikhuphula izinga lokushisa komzimba wakho, elishisa amanoni ngokushesha okukhulu nangempumelelo [1] . Yaziwa ngezindawo zayo ezilwa nokuvuvukala, ujinja nawo usiza ukudiliza amafinyila, kwenze kube lula emzimbeni wakho ukukhipha umoya.
2.Igalikhi
I-Garlic ngesinye isithako ongangeza ekudleni kwakho uma ufuna ukunciphisa isisindo futhi kuthiwe unezinto ezilwa nokukhuluphala ezisiza ukuvimbela ukunqwabelana kwamafutha emzimbeni, ngaleyo ndlela kuvimbele ukuzuza kwesisindo [okubili] . Ngaphezu kwalokho, ucwaningo luye lwaveza ukuthi ukusetshenziswa njalo kukagalikhi kungasiza ekulweni nengcindezi futhi kwehlise nezimpawu zokukhathazeka.
3. Upelepele omnyama
Upelepele omnyama unama-kilojoule amancane futhi unamavithamini amaningi, amaminerali, ifayibha yokudla kanye namafutha anempilo, konke lokhu okufaka isandla ekunciphiseni isisindo sale golide elimnyama. Ucwaningo lukhombisa ukuthi upelepele omnyama ufaka phakathi i-piperine, ekhulisa imetabolism, evimbela ukuhlukaniswa kwamaseli amafutha futhi yenyuse ukutholakala kwezakhamzimba - konke kuyasiza ohambweni lwakho lokwehlisa isisindo [3] .
4. Isiphepho
Isetshenziselwa kabanzi cishe noma yini nayo yonke into (amanxeba okuthola izinkinga zokulala), i-turmeric iphansi ngamakhalori futhi isiza ukukhulisa isilinganiso semethabolikhi futhi ithuthukise amasosha omzimba omzimba. Njengoba i-turmeric iqukethe ama-calories ayi-zero, ingasetshenziswa njengesithuthukisi se-flavour kukho konke ukudla ngaphandle kokwesaba ukuzuza kwesisindo [4] .
5. Isinamoni
Enye yezithako ezinempilo kakhulu zokulahlekelwa isisindo ekhishini akuyona enye ngaphandle kwesinamoni. Ngaphandle kwezinye izakhiwo zomsoco, isinamoni iyasiza ekwehliseni isisindo ngokushesha. Ukungeza isinamoni ekhofi lakho ekuseni kuyindlela elula yokwehlisa isisindo [5] .
6. UCayenne Pepper
Upelepele weCayenne awunawo amakhalori. Ucwaningo lukhombisile ukuthi ukuzisebenzisa njalo kuzosiza ukunqanda isifiso sokudla futhi kusize umzimba wakho ushise ama-calories amaningi. Ngakho-ke, uma ufuna indlela enempilo yokuphatha isifiso sakho sokudla futhi ulahlekelwe isisindo, engeza upelepele we-cayenne ekudleni kwakho [6] .
7. Imbewu Yesinaphi
Imbewu yesinaphi iqukethe i-selenium, okuyiminerali eyaziwa ngokunakekela umsebenzi ofanele we-thyroid, nawo osiza ekwehliseni isisindo [7] . Ungangeza imbewu yesinaphi ezitsheni zakho bese wehlisa isisindo ngokunempilo.
8. Ifilakisi
Ngenkathi imbewu yefilakisi inezinzuzo eziningana, imbewu yaziwa ngokuyinhloko ngempahla yayo ukuncibilikisa amafutha angeziwe emzimbeni, ngaleyo ndlela isize ukwehla kwesisindo. Indima yembewu ekwehliseni isisindo ivela ezintweni zayo ezihlukile zokudla okunomsoco nokwakheka kwamangqamuzana (i-fiber, ama-fatty acid abalulekile, i-lignin nama-carbs aphansi) [8] .
9. Imbewu yeChia
Imbewu ye-Chia igcwele i-fiber, ekugcina ugcwele isikhathi eside futhi kusiza ukuvimbela ukudla ngokweqile, futhi njengoba le mbewu ithatha isikhathi eside ukugaya, futhi inamathela isikhathi eside esiswini sakho ngemuva kokuyisebenzisa [9] . Futhi, le mbewu encane iqukethe i-fiber encibilikayo, eyehlisa isifiso sakho sokudla futhi ivimbele ukuqunjelwa.
10. Imbewu yeSesame
Imbewu yeSesame icebile ku-fiber namaprotheni, okusiza ukuthi uhlale usuthi futhi unciphise isifiso sokudla, nakho okuzuzisayo ekwehliseni isisindo [10]. Ngaphezu kwalokhu, imbewu yesesame ibuye ikhiqize ukukhiqizwa kwama-enzyme ashisa amafutha emzimbeni, okusiza ukunciphisa isisindo.
11. Mint
Ama-calories aphansi kanye nenani elihle le-fiber yokudla kumaqabunga e-mint adlala indima enkulu ekuphatheni ukulahleka kwesisindo. Ucwaningo lukhombisa ukuthi ukusebenzisa amaqabunga eminti kungakusiza ukuthi ulahlekelwe isisindo sempilo njengoba imbiza inama-calories amancane, ithuthukisa imetabolism, futhi ikhuthaza ukugaya [ishumi nanye] .
12. Ubhontshisi Bezinso (Rajma)
Isithako esithandwayo esisetshenziselwa ukudla kwaseNdiya, ubhontshisi we-rajma / wezinso ucebile ngamaprotheni, i-fiber, nezakhi zomzimba, futhi ukusetshenziswa kwawo kungakusiza wehlise isisindo, kusho izifundo. Kodwa-ke, qiniseka ukuthi uyakugwema ukungeza uwoyela / usawoti / masala amaningi [12] .
13. Ama-lentili
Ama-lentile angumthombo omuhle wamaprotheni asekelwe ezitshalweni nase-fiber. Ukudla udali kungasiza ekwakheni ukusutha okwengeziwe futhi kungasiza ekunciphiseni isisindo.
14. Uviniga we-Apple Cider
Ukuthola izinzuzo ezahlukahlukene zezempilo njengokunciphisa amazinga kashukela egazini, ukulawula amazinga e-insulin, ukwenza ngcono imetabolism nokwelapha izinduna, i-apple cider viniga nayo inamandla okunciphisa amafutha omzimba [13] . I-Apple cider viniga iqukethe i-acetic acid, engasiza ekunciphiseni isisindo njengoba i-asidi ikudiliza kahle ukudla futhi ivimbela igazi lakho ekumungeni amafutha amaningi, ngaleyo ndlela kusize ekunciphiseni isisindo.
15. Amafutha Omnqumo
Amafutha omnqumo anokuqukethwe okunamafutha okunempilo okukhuthaza umuzwa wokugcwala. Amafutha anempilo asiza ukukhulisa ukusutha futhi asize ukumunca amavithamini ancibilikayo, angasiza ekunciphiseni isisindo.
16. Amafutha Kakhukhunathi
Ucwaningo lukhombisa ukuthi, ekunciphiseni isisindo, uwoyela owengeziwe we-coconut oyintombi ubhekwa njengongcono kakhulu njengoba ungenawo amafutha agcwele, okuholela ekukhuleni kwezinga le-cholesterol futhi obhekene nokuzuza kwesisindo [14] . Njengoba amanye ama-acid anamafutha kakhukhunathi anganciphisa isifiso sokudla futhi andise ukushisa kwamafutha, kungakusiza nokuthi unciphise isisindo.
17. Isanqante
Izaqathe zinama-kilojoule amancane kepha anomsoco kakhulu, okwenza kube ukudla okwehlisa isisindo [ishumi nanhlanu] . Ukungeza ujusi wesanqante ekudleni kwakho kwansuku zonke kungaba enye yezindlela eziphumelela kakhulu zokwehlisa amafutha esiswini, kusho izifundo.
Ezinye izinongo zasekhishini, amakhambi, ama-veggies nama-condiments angasiza ekunciphiseni isisindo angokulandelayo.
Lezi zinto zokudla ziba ngesizini ethile, azithandwa kakhulu ekhishini laseNdiya noma ziyimifino / izithelo:
18. iyogathi yamaGrikhi : Ucwaningo lukhombisile ukuthi izidlo ezinothe nge-calcium efana neyogathi ziveze imiphumela eminingi yokwehlisa isisindo kunezithasiselo ze-calcium kuphela.
19. Imbewu yamathanga : Imbewu yamathanga iwumthombo omuhle kakhulu wamaprotheni kanye nefayibha okuyizinto ezisemqoka ekunciphiseni isisindo. Lokhu kwenza ukudla okulula okunempilo, okunomsoco.
20. Amatshwele : Lezi zicebile ku-fiber namaprotheni. Ukungeza ama-chickpeas kumasaladi akho kuzokwakha ukudla okuqhumisa isisu.
21. Imifino eluhlaza eluhlaza : Imifino enamagqabi njenge-kale, isipinashi, ama-collards, ama-swiss chards afanelekile ekudleni kokunciphisa umzimba njengoba enama-calories aphansi nama-carbohydrate amancane futhi elayishwe i-fiber.
22. Imifino emnandi Imifino yeCruciferous efana ne-broccoli, ukholifulawa, iklabishi namahlumela aseBrussels anefayibha ephezulu futhi ijwayele ukugcwaliswa ngendlela emangalisayo futhi ilungele ukwehla kwesisindo.
23. Amazambane abilayo : Izazi zokudla okunomsoco ziveza ukuthi ukudla amazambane abilisiwe kungenye yezindlela ezinhle zokugcwalisa isisu sakho ngaphandle kokukhathazeka ngokuzuza kwesisindo.
24. Ukwatapheya : Ukwatapheya unezinga eliphansi lama-carbs futhi ungumthombo omkhulu we-fiber, lapho ukuphakelwa ngakunye kuqukethe ama-gramu ayi-9 kuphela we-carbs, ama-7 awo avela ku-fiber futhi 'isisithako' esiphumelelayo sokulahlekelwa isisindo.
Izithako eziningi zokwehlisa isisindo ekhishini ngezansi:
25. Amagilebhisi : Ukudla uhhafu wamagilebhisi cishe isigamu sehora ngaphambi kokudla kwakho kwansuku zonke kungakusiza uzizwe usuthi futhi udle ama-calories ambalwa jikelele, ngakho-ke kusiza ukunciphisa umzimba.
26.I-cottage cheese (i-Paneer) : Ukudla imikhiqizo yobisi engenamafutha, njenge-cottage shizi, kungenye yezindlela ezingcono kakhulu zokuthola amaprotheni amaningi ngaphandle kokufaka isisindo esingeyona impilo.
27: Ibhotela lamantongomane : Ngenkathi ukusetshenziswa ngokweqile kukabhotela wamantongomane kungaholela ekuzuzeni isisindo, ibhotela lamantongomane liqukethe amafutha anempilo, amavithamini namaminerali, futhi liphansi kuma-carbohydrate, okwenza kube isithako esifanele sokunciphisa isisindo.
28. Uviniga webhalsamu : Leli viniga liphansi ekubalweni kwekhalori uma kuqhathaniswa nokunye ukugqoka isaladi. Ukufaka lokhu ekudleni kwakho kuzokusiza ukuthi ugweme okunye ukugqoka okunothe ngamakhalori.
29. Cashew : Amantongomane nembewu kuyingxenye ebalulekile yokwehlisa isisindo. Ama -asheya ayisithako esihle kakhulu sokulahlekelwa isisindo njengoba acebile ku-fiber, amaprotheni, nezinye izakhamzimba.
30.Ufulawa wegramu (Sattu) : Ufulawa weSattu noma we-Gram uyisithako esidumile ezitsheni ezahlukahlukene zase-India futhi ungasiza ekwehliseni isisindo somzimba njengoba unamaprotheni amaningi kanye nefayibha futhi kukusiza nokuthi wehlise isisindo ngokwandisa umzimba nokunciphisa ukuqunjelwa.
Encwadini Yokugcina…
Ngamazwi alula, uma ufuna ukukhomba intamo yakho ye-turkey, kuzofanela uhlole imikhuba yakho yokudla. Ngakho-ke, indlela odla ngayo kufanele ifake ibhalansi yokudla okuminyene nomsoco ukuthola imiphumela engcono. Sicela wazi ukuthi amakhambi, izinongo nezinye izithako zasekhishini ezishiwo zinezinto zokwehlisa isisindo. Ukuzisebenzisa kalula ngeke kusize ekunciphiseni isisindo okunempilo. Kubalulekile ukuthi ube nokudla okunempilo, ukulala njalo nokuzivocavoca okungenani imizuzu engama-30 nsuku zonke.
