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Uhlelo lokugaya olunempilo luwumphumela wokudla okunempilo nendlela yokuphila. Uhlelo lokugaya lomuntu luyizicucu eziyinkimbinkimbi zezitho nezindlala ezenzelwe ukucubungula ukudla. Izinkinga zokugaya zivame kakhulu, ikakhulukazi kulabo abadla ukudla okweqile okuthosiwe noma okunoshukela noma ukudla okunzima.
Cishe umuntu oyedwa kwabane eNdiya uthintwa yizinkinga zokugaya ukudla. Izinkinga zokugaya ukudla ezifana nesisu esidumbile kanye nokugaya kwenhliziyo kwenzeka lapho ukudla kungagayeki kahle noma ngenxa yezinkinga ezingaphansi kwesifo njenge-gastroesophageal reflux disease, izilonda noma isifo se-gallbladder, izingqinamba ze-bile duct noma ukungabekezelelani kokudla, okungadala izimpawu ezifana nokuqunjelwa, igesi, isicanucanu , ukuhlanza, ukuzizwa ugcwele emva kokudla, noma izinhlungu ezivuthayo esifubeni nasesiswini (isilungulela) [1] [okubili] .
Ukucasuka kwesisu nokugaya isisu kungadalwa yizizathu eziningi njengokudla okungenampilo, ukungasebenzi komzimba, ukungabikho kwezithelo nemifino ekudleni, ukulala okulinganiselwe, ukudla ngokweqile, nokudla amanzi okunganele [3] .
Kuyinhlanhla kuwe, kukhona amakhambi asekhaya angasiza ukugaya kwakho futhi anciphise ukugaya ukudla nezinye izinkinga zesisu ezincane. Ucwaningo lukhombisa ukuthi umuntu angathuthukisa impilo yesisu sakhe ngokusebenzisa imifino yezithelo nezithelo ehlanza, ikhiphe ubuthi futhi ithobe ulwelwesi lwangaphakathi lwesisu [4] . Nawa amanye amajusi emvelo noma ama-smoothies asiza ukukhulisa ukugaya kanye nokuvimbela ukugaya ukudla, futhi anciphise nesisu esibuhlungu.
1. I-Apple, Ikhukhamba Nojusi Welethisi
Le jusi ithuthukisa ukugaya, isize ukuqeda ukuqunjelwa, ithambisa isisu namathumbu [5] . Futhi kuwumthombo omuhle wama-probiotic (amabhaktheriya amahle), agcina uhlelo lwakho lokugaya ukudla luphilile. Kuyasiza futhi ukuphuma emgodini wokugaya ukudla futhi kulungele ukuqubuka, i-hyperacidity kanye ne-gastritis [6] .
Indlela yokwenza :
Izithako Amakhukhamba ama-3 (ahlutshiwe), izinhliziyo ezi-3 ze-ulethisi nama-apula ama-2 (aboshiwe),, ulamula.
Izikhombisi-ndlela : Ikhasi the ukhukhamba ne-apula ugeze ulethisi usike imiphetho. Faka lezi zithako ezintathu kumxube noma i-juicer bese ucindezela ulamula ngaphezulu. Khonza ngokushesha.
2. Uwolintshi, i-Aloe Vera neJusi yeSipinashi
Le jusi icebile ku-vitamin C no-citric acid okusiza ukukhulisa indawo ene-asidi esiswini futhi ngalokho, kusiza ekugayeni [7] . Ilapha ukuqunjelwa futhi ihlanze umgudu wokugaya ukudla. Ipholisa nezilonda futhi yehlise ukopha kwangaphakathi emgudwini wokugaya ukudla ngenxa yomphumela we-aloe vera, futhi isize nokwenza ngcono imetabolism yakho [8] .
Indlela yokwenza :
Izithako : 1 inkomishi ijusi yewolintshi (okusanda kufinywa), inkomishi engu-1 yesipinashi esisha kanye no-½ cup aloe vera pulp.
Izikhombisi-ndlela : Hlanganisa ijusi lewolintshi, isipinashi, ne-aloe vera pup kwi-blender bese uhlangana kuze kube yilapho ukuvumelana kushelela. Thela ingilazi uphuze khona manjalo, noma ubanda esiqandisini.
3. I-Broccoli, i-Papaya ne-Mint Juice
Le nhlanganisela yemifino enempilo nezithelo ezinomuthi uqukethe ama-enzyme asiza ekugayeni. Yelapha izinkinga zegesi nokuqunjelwa futhi ilungele impilo yokugaya ukudla iyonke. Iminti ekhona kule jusi ithambisa futhi ivuselele izicubu zesisu futhi inyuse nokukhiqizwa kwe-bile futhi ngaleyo ndlela ithuthukise ukugaya amafutha kancane [9] .
Indlela yokwenza :
Izithako : ½ inkomishi i-broccoli eluhlaza, inkomishi eyi-1 kapopo, izigaxa zeqhwa eziyi-1, uju ongu-1 tbsp uju, 1 tbsp ijusi likalamula no-8 fresh amahlamvu eminti .
Izikhombisi-ndlela : Hlanganisa zonke izithako ku-blender. Hlanganisa kuze kube bushelelezi.
4. Amagilebhisi Abomvu, Iklabishi Nejusi Yesilimo esidliwayo esinamagatsha anamanzi
Inhlanganisela enempilo yamagilebhisi, iklabishi nesilimo esidliwayo esinamagatsha anamanzi kusiza ukuhlanza umgudu wokugaya ukudla ngokwenza ngcono ukuhamba kwamathumbu. Kuhle futhi kuhudo futhi kusiza ekwehliseni ukuvuvukala kwesisu namathumbu. Icebile ngama-antioxidants asusa ubuthi emkhakheni wokugaya ukudla [10] .
Indlela yokwenza :
Izithako : 2 izinkomishi iklabishi elibubende (eliqoshiwe), 2 izinkomishi ezibomvu / amagilebhisi amnyama, 1 tbsp ujusi kalamula,
Amahlanga amabili amancane aphakathi nendawo isilimo esidliwayo esinamagatsha anamanzi nezinkomishi eziyi-1.5 zamanzi.
Izikhombisi-ndlela Hlanganisa zonke izithako (ngaphandle kukalamula) ku-blender. Hlanganisa kuze kube bushelelezi bese ufaka ijusi kalamula uphinde uhlanganise. Gcina noma iyiphi ijusi esele efrijini bese uyidla ezinsukwini ezimbalwa.
5. Ubhatata, Izaqathe Nejusi Yopelepele
Yize inhlanganisela ingahle ingathandeki njengaleyo edlule, le jusi isiza ukugcina umgudu wakho wokugaya ukudla usempilweni enhle njengoba uqukethe izaqathe. Futhi, i-juicing ikhipha ubumnandi nama-micronutrients we ubhatata futhi isuse isitashi. Le smoothie isiza ekugayeni ukudla futhi iphathe ukuqunjelwa. Kuthoba ukuvuvukala nobuhlungu besisu nokwelashwa izilonda zesisu futhi kuthoba ulwelwesi lwangaphakathi lwesisu [ishumi nanye] .
Indlela yokwenza :
Izithako : 1 ubhatata omncane noma ophakathi nendawo (uthathe amakhubhu), izaqathe ezi-2, upelepele obomvu 1 omkhulu (noma omncane omncane), izinhlanga ezi-2 ezinkulu zesilimo esidliwayo esinamagatsha anamanzi kanye no-2 tbsp wejinja (ogayiwe).
Izikhombisi-ndlela Hlanganisa zonke izithako ku-juicer bese ukhonza ngokushesha.
6. Eliphakathi, Isilimo esidliwayo esinamagatsha anamanzi kanye nejusi yejinja
Ingxube yala makhambi nezithelo isiza ukukhulisa ukugayeka kokudla ithambisa isisu futhi ikhiphe ubuthi obuvela emgudwini wokugaya ukudla. I-fiber ekhona kule jusi yenza ukunyakaza kwamathumbu bushelelezi futhi ngaleyo ndlela busiza ekuhlanzeni uhlelo. Le jusi icebile ngama-antioxidants futhi ingasiza ekwehliseni ubungozi bezilonda [12] .
Indlela yokwenza :
Izithako : Amapheya amancane ama-2, izingongolo ezi-2 zesilimo esidliwayo esinamagatsha anamanzi kanye no-ginger omncane ongu-1 (ogayiwe). Chop pear, isilimo esidliwayo esinamagatsha anamanzi, nocezu lwe ujinja zibe izingcezu ezincane.
Izikhombisi-ndlela : Hlanganisa zonke izithako ku-juicer, obandayo bese ukhonza. Ungangeza uju oluncane bese ufaka amanzi ukuze lube luncane.
7. Ijusi Leklabishi, Mint Nophayinaphu
Le smoothie ingelinye lamakhambi emvelo angcono kakhulu okusiza ukugaya ngoba ivusa uketshezi lwamajusi wokugaya ukudla. Ibuye inothe ngamavithamini ahlukahlukene, amaminerali kanye nama-antioxidants. Ngaphandle kwalokhu, iqukethe i-folic acid edingekayo empilweni enhle yokugaya ukudla futhi inenzuzo kubantu abakhona i-anemic [13] .
Indlela yokwenza :
Izithako : Cab usayizi ophakathi iklabishi elibomvu, ¼ uphayinaphu ovuthiwe (ohlutshiwe osikiwe bese usika ama-cubes) kanye namaqabunga ayisishiyagalombili eminti.
Izikhombisi-ndlela : Ijusi iklabishi, uphayinaphu kanye nohlamvu lwe-mint ku-juicer ugovuze kahle.
8. I-Zucchini, i-Lettuce nejusi ye-Orange
Le nhlanganisela eluhlaza kanye nolintshi wewolintshi isiza ukuhambisa amanzi emzimbeni wakho futhi isize ekususeni ubuthi. Enye yama-smoothies amahle kakhulu wokuhlanza amathumbu, le jusi nayo iyasiza ekwelapheni ukuqunjelwa nezinsiza ekugayeni [14] . Iyanciphisa ubungozi bomdlavuza wamathumbu njengoba isusa izinto ezibanga umdlavuza emathunjini.
Indlela yokwenza :
Izithako 1 zucchini (cubed), 1 inkomishi ye-orange juice, 1 cup ulethisi (oqoshiwe) nama-cubes ayi-5 eqhwa.
Izikhombisi-ndlela : Faka i-zucchini, ama-ice cubes, ujusi we-orange kanye no-ulethisi ku-blender. Vala, uhlanganise kuze kube bushelelezi (cishe iminithi elilodwa).
9. I-Swiss Chard, Uphayinaphu Nojusi Wekhukhamba
Enye yamajusi amahle kakhulu wokugaya ukudla, le nhlanganisela ingasiza ekwelapheni cishe zonke izinkinga zokugaya ukudla kusuka ekugayeni kuya isisu . Inezinto ezilwa nokuvuvukala kanye ne-antioxidant njengoba icebile ku-vitamin C, A, ne-carotenoids futhi isiza ukuqeda ukungakhululeki esiswini futhi ubuhlungu besisu [ishumi nanhlanu] .
Indlela yokwenza :
Izithako : 1 inkomishi yaseswiss chard (eqoshiwe), inkomishi eyodwa (iqandisiwe) izingcezu zikaphayinaphu, ½ ikhukhamba, 1 inkomishi yamanzi abandayo namacube ice ayisandla.
Izikhombisi-ndlela : Faka izithako ku-blender bese uhlanganisa kuze kube yilapho yonke into ibushelelezi futhi isakhilimu.
Encwadini Yokugcina…
Uma ucabanga ukuthi ukugaya ukudla kuphakathi kwemisebenzi ebaluleke kakhulu edingekayo ukuze uhlale uphilile futhi unempilo, ukuba nokugaya okubuthakathaka kungadala izinkinga eziningi zempilo. Kwezinye izimo, ukugaya okubuthaka kuyinkomba yamaqembu amakhulu ezifo okusobala ukuthi azihlobene. Kodwa-ke, ungasiza ekuthuthukiseni ukugaya ukudla kwakho ngokusebenzisa indlela yokuphila enempilo.
U-Arya KrishnanImithi EphuthumayoMBBS Yazi kabanzi
