Ngeke sikuphike ukuthi kunokwenyuka okukhulu komkhuba wokudla okunempilo. Kusukela kosaziwayo kuya kubantu bansuku zonke, wonke umuntu ubhekela ekudleni okunothe ngamavithamini namaminerali. Enye indlela yokwenza lokho, yiqiniso, ukufaka izithelo nemifino eyengeziwe ekudleni kwakho. Kodwa ungakhohlwa izithelo ezomile futhi ikakhulukazi amagilebhisi omile . Lezi zinhlamvu ezincane zinikeza inqwaba izinzuzo zamagilebhisi omile lapho idliwe nsuku zonke. Ukwengeza amagilebhisi omile ekudleni kwakho izothuthukisa impilo yakho iyonke.
eyodwa. Okuhle Kokunciphisa Isisindo
ezimbili. Ithuthukisa Impilo Yamalungu Aphelele Nethambo
3. Hlala Umusha
Ezine. Qhoboza Futhi Amamatheke
5. Yehlisa Ingcindezi
6. I-FAQ:
Okuhle Kokunciphisa Isisindo
Kubo bonke abagqugquzelekile ukuncipha emsimbeni , Jikela ku amagilebhisi omile wokulahlekelwa kwamafutha athile . Obunye ubunzima obuyinhloko obuvela kunoma ubani ozama ukwehlisa isisindo ukungazi ukuthi singawushukumisa kanjani umzimba wethu ukuba ushise lawo mangqamuzana amafutha. Amagilebhisi omile ngeke akusize ekushiseni amafutha kuphela kodwa futhi azosiza ekugcineni amandla akho ekhuphuka ngenxa yokuqukethwe kweglucose kuwo.
Ngakho-ke, ohambweni oluningi lokulahlekelwa isisindo, lapho kunomkhawulo wokudla, umuntu uvame ukuzizwa ekhathele futhi ephansi. Ukufaka lawa manuggets ekudleni kwakho kuzoqinisekisa ukuthi awuphelelwa amandla akho!
Ithiphu: Uma udla okusanhlamvu, ama-oats, ama-muesli noma ama-cornflakes, engeza amagilebhisi ambalwa omile kuwo ukuze usuthise izinyo lakho elimnandi.
Ithuthukisa Impilo Yamalungu Aphelele Nethambo
Ama-radicals wamahhala, lapho ehlanganiswe nama-electron emizimbeni yethu, angabangela umonakalo kumaseli, amaprotheni, ne-DNA. Amagilebhisi omile , acebile kuma-catechin, asuse lawa ma-radicals mahhala futhi athuthukise impilo yesitho sonke emizimbeni yethu. Futhi kulabo abangaluthandi ubisi noma abangabekezeleli i-lactose, amagilebhisi omile anothile nge-calcium ! Futhi aqukethe i-boron ebalulekile ekumunceni kwe-calcium. I-Boron nayo iyasiza ukwakheka kwamathambo futhi ingavimbela i-osteoporosis ngesikhathi sokunqamuka kokuya esikhathini.
Ithiphu: Yenza i-tiffin encane amagilebhisi omile ukugcina emsebenzini ukuze uqiniseke ukuthi unamadlana ambalwa nsuku zonke.
Hlala Umusha
Bathi uyilokhu okudlayo. Nokho, ngenhlanhla akekho noyedwa wethu ofana namafrintshi athosiwe kodwa isikhumba sethu, imbuka, siwubonisa umhlaba wonke ukuthi udlani. Ngakho uma udla ukudla okunamafutha, isikhumba sakho singase kuqhuma nezinduna . Uma udla ukudla okunempilo, isikhumba sakho sizovuleka. Ukudla amagilebhisi omile azothuthukisa ukunwebeka kanye nokuthungwa okuphelele kwesikhumba sakho. Ungakwazi ngisho nokulwa nokulahlekelwa izinwele ngalawa ma-nuggets njengoba kukhuthaza impilo yezinwele ngokuvuselela izinwele zezinwele. Manje akukho okungakuvimba ekubukiseni ngalezo zingidi zakho ezimnandi.
Ithiphu: Ungangeza amagilebhisi omile kuma-smoothies esikhundleni sikashukela.
Qhoboza Futhi Amamatheke
Uyakuzonda ukuya kudokotela wamazinyo? Khona-ke, ntombazane, udinga ukudla lawo magilebhisi omile. Zisiza ekuvimbeleni ukubola kwamazinyo futhi zinciphise imigodi ngokucindezela amagciwane omlomo abangela imigodi nesifo sezinsini. Akukhona nje ukuthi banenzuzo kuwe amazinyo amaparele kodwa namehlo akho acwebile. Njengoba becebile ku-Vitamin A, basiza ukuvikela amehlo akho, behlise ukuqala kwanoma yikuphi ukungaphatheki kahle okuhlobene nombono.
Ithiphu: Ngenkathi wenza a amaprotheni bar , engeza amagilebhisi omile njengenye yezithako.
Yehlisa Ingcindezi
Uma ubulokhu uzizwa ucindezelekile kancane ke kanye ukuzindla, zama ukuba namagilebhisi omile . Icebile nge-arginine, idla le ntando yansuku zonke yehlisa amazinga akho okucindezeleka . Ziwusizo futhi ezigulini ezinomfutho wegazi ophakeme.
Ithiphu: Ngokuzayo, uma ufuna ukucindezeleka yidla, yiba namagilebhisi ambalwa omile. Ukushintsha ukudla okunamafutha esikhundleni sokudla okunempilo kuzokusiza ukuba uphile ngendlela enempilo.
I-FAQ:
Q. Mangaki amagilebhisi omile okufanele ngiwadle ngosuku?
KUYA. Awukho umkhawulo onjalo uma kuziwa ukudla amagilebhisi omile . Ungathola idlanzana ngosuku inqobo nje uma unokudla okulinganiselayo . Kodwa-ke, uma udla ushukela omningi noma izithelo eziningi, ungase ufune ukunciphisa eyakho ukudla kwamagilebhisi omile .
Q. Ngiwasebenzisa kanjani amagilebhisi omile ekudleni kwami kwasekuseni?
KUYA. Enye indlela ongathola ngayo amagilebhisi omile iwukuba a isithelo plate ukudla kwasekuseni. Ngalokhu, ungakwazi ukusika isigamu se-apula, isigamu sewolintshi, isigamu se-lime elimnandi noma esinye isithelo. Kulokhu, ungakwazi ukwengeza izingcezu ezine zama-alimondi, ama-walnuts amabili aphelele noma amantongomane e-pecan, i-spoon ye-flaxseed ethosiwe kanye ne-spoon yamagilebhisi omile ngengilazi ende yobisi. Kungenjalo, kanye nezinye izithelo ezomile, ungasebenzisa amagilebhisi omisiwe ku-oats yakho .
Uma ekuseni kwakho kuphuthuma, khona-ke ungenza isitsha sasekuseni ngobusuku ngokwazo. Thatha imbiza ye-mason, engeza i-oats kuyo. Yigcwalise ngamanzi kuze kufike izinga le-oats. Manje engeza ungqimba lwama-strawberries noma i-apula nanoma yisiphi esinye isithelo esingewona amawolintshi kuso. Lokhu kungenxa yokuthi, thumela lesi sendlalelo, sizobe sengeza ungqimba lwe-curd. Phezulu kwe-curd, engeza amagilebhisi omile kanye nezithelo ezomile ezigayiwe . Kufake efrijini ngobusuku bonke, futhi isidlo sakho sasekuseni sesilungele ukuthi usiphathe noma ube nakho ngenkathi usohambeni. Ngale ndlela, ungaqinisekisa ukuthi awusoze waphuthelwa ukudla kwasekuseni kwakho!
Q. Ingabe amagilebhisi omile ayasiza ngokuqunjelwa?
KUYA. Ngokuqinisekile bayakwenza! Amagilebhisi omile ane-fiber engancibiliki esiza ukuhambisa ukudla emgudwini wamathumbu, okuzosiza ekugcineni. khulula ukuqunjelwa . Ukudla amagilebhisi omile nsuku zonke kuzosiza jikelele thuthukisa impilo yakho yokugaya ukudla .
Q. Yisiphi isikhathi esingcono kakhulu sokudla amagilebhisi omile?
KUYA. Okufanelekile, kufanele udle amagilebhisi omile nezithelo ezomile into yokuqala ekuseni. Lokhu kunikeza isiqalo esinempilo emzimbeni wakho. Kodwa futhi ungaba nayo njengesidlo phakathi kokudla ukuze ugweme ukuzitika ngama-chips noma ukudla okungeyona impilo .Q. Ngiyenza kanjani i-protein bar ngamagilebhisi omile?
KUYA. Okokuqala, hlanganisa izinsuku nezipuni ezimbili zamanzi enhlanganisweni njengoba zizoba i-ejenti ebophezelayo yebha yakho. Okulandelayo, gazinga epanini zonke izithelo ezomile, imbewu namantongomane ongathanda kubha yakho. Lokhu kungaba ama-alimondi, ama-walnuts , imbewu yethanga, imbewu yefilakisi nanoma yiziphi ezinye izithelo ezomile noma imbewu ongathanda ukuyengeza kubha yakho.
Kwelinye i-pan, qala ukushisa unamathisele (izinsuku) kusuka ku-blender emlilweni ophansi. Qinisekisa ukuthi ulokhu ugqugquzela lokhu kunamathisela ukuze ugweme ukubhajwa noma ukusha. Kuyoba kuhle ukusebenzisa ipani elinesisekelo esiwugqinsi semigoqo yakho. Njengoba inhlama ishuba, engeza izithelo zakho ezomile ezigazingiwe kanye nembewu kanye namagilebhisi omile kule ngxube kanye nesipuni soju kanye nengcosana kasawoti.
Ngokuhamba kwesikhathi, uzobona ukuthi sebeqalile ukubopha ndawonye, futhi manje kunzima ukunyakazisa . Lesi kuzoba isikhathi esifanele sokuyikhipha epanini. Lungisa ithreyi lokubhaka elinephepha lebhotela. Thulula ingxube kuleli threyi futhi uyisakaze ngokulinganayo ukuze imboze indishi. Vumela ukuthi kuphole amahora amabili noma ngaphezulu. Uma selipholile futhi seliqinile, lisike ngemigqa ye-perpendicular kanye ne-voila! Imigoqo yakho yamandla ikulungele!
Q. Ingabe kukhona okungalungile kokudla amagilebhisi omile nsuku zonke?
KUYA. Kufanele udle zonke izithelo nemifino ukuze uthole ukudla okunempilo okunempilo. Kodwa-ke, uma sidla kakhulu esigabeni esisodwa sokudla, noma sidla ukudla okuthile ngobuningi, singase sehlise isikali sokudla okunomsoco. Ngakho-ke kubalulekile ukusebenzisa yonke into ngobuningi obunomkhawulo.
