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Kumele Ubuke

Ungaphuthelwa

Ikhaya Ezempilo Ukudla okufanelekile Ukudla Ukufaneleka oi-Lekhaka Ngu UChandrayee Sen ngoJanuwari 8, 2018

I-Fiber ekudleni | Izinzuzo Zezempilo | Ukwehla kwesisindo | UBoldsky

Lapho nje umcabango wokwehla kwesisindo uvela emqondweni wethu, into yokuqala esicabanga ukuthi ukudla kancane. Umuntu udinga ukuqonda ukuthi ukwehla kwesisindo akukona okokunciphisa inani lokudla kunalokho kuphathelene nokushoda kwekhalori. Lokhu kusho ukuthi ngenkathi senza isisindo sesikhathi sokulahleka, okufanele sikubeke phambili ukushisa ikhalori eliningi kunokudla.

Ngenxa yalokhu, abantu benza iseshini yokuzivocavoca kanzima belandela ishadi lokudla elifanele, noma benze ukuzivocavoca umzimba kanye neyoga ekuseni ngovivi. Kepha njengoba le kuyinqubo ecindezelayo, abaningi babonakala beyishiya isigamu sendlela.

Imvamisa, kusolwa uhlelo lokumatasa nokungasebenzi. Futhi, kungenzeka ukuthi udle okunye ukudla okusheshayo okuzophinde kugcwalise ama-calories ashile.

Ngakho-ke, kubalulekile ukudla okunempilo futhi ube nokudla okune-fiber enokusiza ekwehliseni isisindo. Njengoba kunikezwe ngezansi kukhona okunye kokudla okunothe kakhulu kwe-fiber.

1. Ukotapeya

Ukwatapheya, otholakala kakhulu eMexico, isithelo seberry esisodwa esinamandla okunciphisa amafutha esiswini alandelayo futhi anciphise isisindo. Kuyasiza ekulawuleni izinga le-cholesterol. Ucwaningo lwembula ukuthi ukumunca ukwatapheya ngosuku noma ukukhetha uwoyela we-avocado ukupheka kungasiza kakhulu ekwehliseni amafutha esiswini.

Lokhu kungenxa yokuthi uwoyela ucebile ngama-monounsaturated nama-oleic fatty acids akhuthaza imetabolism futhi ashise amanoni amaningi. Ngaphandle kwalokho, iqukethe izakhi zomzimba ezibalulekile, ezithuthukisa amasosha omzimba nokuqukethwe kwawo okunama-khalori aphansi okwenza kube ukudla okufanele kwesisindo.

11 Izinto Ezimangazayo Ongawazi Ngama-avocado

2. Amajikijolo

Amajikijolo angumbulali omncane wezithelo ezinempilo okhombise umthelela omkhulu ekwehliseni amafutha esiswini. Ziwumthombo ocebile we-antioxidant ne-fiber, edala isihlangu esizungeze umzimba futhi inciphise isilinganiso semethabolic. Kokubili ama-blueberries nama-raspberries akhombise umphumela ongaba khona ekwehliseni isisindo somzimba, ukwehlisa amafutha egazi, ukwehlisa izinga le-cholesterol, nokulawula ushukela wegazi.

Ucwaningo luthi abantu abadla cishe ama-25-35g amajikijolo ngosuku bangehlisa ama-calories angama-300. Ungaba ne-pudding yelanga (eyenziwe ngama-blueberries) noma ube nenani elilinganayo lawo womabili amajikijolo njengokudla okulula kwakusihlwa.

3. Imbewu yefilakisi

Imbewu yefilakisi iyimbewu encane ensundu kepha igcwele izakhamzimba ezinganciphisa ukuvuvukala, zenze imetabolism, futhi iyisicindezeli semvelo sokuthwebula. Zisiza futhi ekuthuthukiseni impilo enhle yenhliziyo. Lezi zinhlamvu ziqukethe i-fiber yokudla ebambezela inqubo yokugaya ukudla.

Ngaphandle kwalokho, ubukhona obanele bezinsiza ze-omega3 ekuvimbeleni ukukhuluphala kanye nezifo zenhliziyo. Ungagaya imbewu yefilakisi bese uyisebenzisa ku-oatmeal, yogurt, isaladi, noma ekusakazeni isinkwa. Ukudla izipuni ezimbili zembewu yefilakisi kunganciphisa ama-calories angama-250-500 ngosuku.

4. Ama-alimondi

Ama-alimondi amantongomane angasuthisa isisu sakho isikhathi eside. Ungaba nesitsha esincane sama-alimondi njengokudla okulula kwakusihlwa, okunganciphisa indlala yakho kuze kufike isidlo sakusihlwa ngenxa yamafutha e-monounsaturated nefayibha yokudla ekhona kuwo.

5. Amakhiwane amasha

Amakhiwane ayizithelo ezimnandi ezisiza ekulawuleni ukusetshenziswa kwekhalori futhi zinikeze ukudla okunomsoco. Ikhiwane elikhulu lihlinzeka ngama-calories angu-47 emzimbeni futhi liyindlela yokudla okulula. Yiba namakhiwane njenge-dessert yokunciphisa ukusetshenziswa koshukela.

I-fiber yokudla ekhona kumakhiwane inika umuzwa wokugcwala futhi yehlise indlala. Dla amakhiwane amasha esikhundleni sezinsimbi zomkhiwane noma ezicutshungulwayo, ngoba lawo aqukethe inani eliphakeme likashukela, elibangela ukuzuza kwesisindo.

Nazi Izizathu Eziyishumi Eziphezulu Zokufaka Amakhiwane Ekudleni Kwakho

6. Ukhukhunathi

Ukhukhunathi isithelo esitholakala kalula esisetshenziselwa ukudla okuluhlaza noma ekuphekeni. Imvamisa, uwoyela osuka kukakhukhunathi usetshenziselwa ukupheka. Kuyabonakala ukuthi uwoyela kakhukhunathi ungaba wusizo ekunikezeni ukwehla kwesisindo. Iqukethe i-triglycerides yamaketanga aphakathi, i-asidi enamafutha eheha imetabolism futhi ishise amanoni agciniwe esiswini. Ngaphandle kwalokho, ukudla uwoyela kakhukhunathi kungakunikeza isisu esiswini sakho futhi kunciphise ukudla. Yisebenzisele ukupheka noma njengokugqoka isaladi nsuku zonke futhi wehlise isisindo esilandelayo.

7. I-artichoke

Okukhishwe ku-artichoke kube nomphumela omuhle ekulawuleni isifo sikashukela nokusiza ekwehliseni isisindo. Ingenye yemifino endala etshalwa e-Ethiopia.

Le mifino iqukethe inani elanele le-magnesium, i-vitamin C, i-folic acid, i-fiber yokudla, i-manganese, nezinye izakhi zomzimba ezibalulekile. Ukukhishwa kwe-artichoke manje sekutholakala kalula emakethe, okuthi uma kudliwe kukhiphe uketshezi lwenyongo.

Kuyasiza ekususweni kobuthi namanzi angafuneki emzimbeni futhi kukhuthaza ukwehla kwesisindo. Yenza lokhu kukhishwa noma imifino ye-artichoke ngqo ekudleni kwakho.

8. Igatsha Likakolweni Elingalungiswa

Ukudla okusanhlamvu kakolweni okuphelele kuqukethe okusanhlamvu okuphelele nefayibha esiza ekunqandeni amafutha agciniwe. Lokhu kuyindlela enhle kakhulu yokudla kwasekuseni ngoba yehlisa inqubo yokugayeka kokuqukethwe nefayibha ekuyo, futhi isiza ukushisa amanoni agciniwe.

Inokuhlangana okuphelele kwazo zonke izakhi zomzimba ezibalulekile ukuqala ekuseni ekuseni okunempilo. Ngaphezu kwalokho, kukusiza ukuthi uhlale ugcwele isikhathi eside. Shintsha okusanhlamvu kwakho okuvamile ngokhula lukakolweni olungalungisiwe ukuze unciphise isisindo esingaba khona.

9.Phizi

Uphizi yimifino ethandwa kakhulu etholakala ebusika. Ama-peas aluhlaza angumthombo ocebile we-fiber ne-vitamin. Ukuzisebenzisa nsuku zonke kungakusiza ukuthi wehlise isisindo futhi usebenze njengesicindezeli senkanuko yemvelo. Ungawabilisa esaladini lakho noma uwadle eluhlaza.

Ungadliwa Okumnandi Usebenzisa Peas Oluhlaza

10. Okra

I-Okra ingumthombo ocebile we-folic acid, i-vitamin C, i-calcium, ne-Vitamin B. Ukudla i-okra esidlweni sasekuseni noma sangemva kwesidlo sasemini kungadala inani elikhulu le-fiber emzimbeni elisiza ukwehlisa amanoni futhi linikeze ukwehla kwesisindo.

Njengoba uphansi kokuqukethwe kwekhalori, kuyindlela elula yokudla okulula okwanelisa isifiso sakho sokudla futhi ikugcine ugcwele isikhathi eside. Kuyabonakala futhi ukulawula izinga likashukela egazini, izifo zesisu, nesifo sikashukela sokukhulelwa. Ukudla inkomishi eyodwa yayo kunganikeza ngo-4 g wefayibha, ngakho-ke yiba nakho okungenani izikhathi eziyi-3-4 ngeviki.

11. I-Acorn Squash

Isikwashi imifino etholakala kuzo zombili ihlobo nasebusika ekhombise inzuzo elandelayo ekusizeni ukwehla kwesisindo. Ngenxa yokuqukethwe kwayo okunekhalori eliphansi, u-squash ungangezwa ufike kusobho lakho le-veggie noma isaladi eluhlaza okotshani. Kokubili isikwashi sasehlobo nesikwashi sasebusika (i-acorn squash) kusiza ekwehliseni amafutha omzimba ngenxa yokuqukethwe kwe-fiber okucebile okukuwo. Ukuphuza i-acorn squash ebusika kuzosiza ekushiseni lawo kilos angafuneki emzimbeni.

12. Amahlumela eBrussels

Amahlumela eBrussel angenye yezindlela ezinempilo kubantu abenza iseshini yokwehlisa isisindo. Le nto ethile yokudla iqukethe inani eliphezulu le-fiber yokudla, i-folacin, i-calcium, i-potassium, ne-vithamini A. Okuqukethwe yi-fiber okukuyo akusizi nje kuphela ukunciphisa amafutha omzimba kodwa futhi kusiza ekwehliseni izinga le-cholesterol. Ngaphezu kwalokho, isusa ubuthi emzimbeni futhi ikhuthaze ukwehla kwesisindo. ½ inkomishi yamahlumela eBrussel aphekiwe iqukethe ama-calories angama-25 futhi imvamisa iphuzwa ekuseni kakhulu noma ixutshwe nesaladi yeveggie.

13. Itheniphu

I-Turnips ingumthombo ocebile we-fiber yokudla okhuthaza ukugaya okunempilo futhi ukhipha umzimba emzimbeni kubuthi obungafuneki. Ukulayishwa nge-fiber, i-turnips kuyindlela enhle ongayisebenzisa ngesikhathi sasemini noma esidlweni sakusihlwa, ukuze unciphise ukugayeka kokudla, wandise isilinganiso semethabolikhi, futhi wehlise isisindo somzimba. Ngaphandle kwalokho, isusa ukuqunjelwa futhi isuse ukunyakaza kwamathumbu. Yiba nabo ekudleni kwakho okuvamile futhi ube nomgudu wokugaya ukudla onempilo.

Imifino Engadliwa Yisifo Sikashukela

14. Ubhontshisi Omnyama

Ubhontshisi omnyama kuyindlela yokudla enempilo kubantu abafisa ukubukeka be-fab futhi basike i-flab. Basiza ekwehliseni isisindo futhi balawula nezinga likashukela egazini. Ubhontshisi omnyama uqukethe ama-calories aphansi kanye ne-fiber ephezulu, ebanga ukugaya futhi ikhuthaze ukwehla kwesisindo. Ungaba nobhontshisi omnyama obilisiwe ngoqathe, ubhontshisi, imidumba, njll., Noma wenze i-curry engeyona ebabayo ube nayo nelayisi ngesidlo sasemini noma ngesidlo sakusihlwa.

15. Amatshwele

Ichickpeas iyisithako esivamile sasekhishini esitholakala kuyo yonke imizi. Lezi yimithombo ecebile yamaprotheni kanye nefayibha yokudla, zombili lezi zinto ezibalulekile zokusheshisa inqubo yokwehlisa isisindo.

Ungawabilisa njengokudla okulula ngemuva kokudla kwasekuseni nantambama. Isitsha esincane esikhonza ama-chickpeas sizogcwalisa isisu sakho futhi sinciphise ukudla kwakho. Yisebenzise izinsuku ezingu-3-4 ngesonto ukuze uthole izinzuzo ezisebenzayo.

16. Ubhontshisi weLima

Uma ufisa ukunciphisa isisindo sakho ngokushesha, bese usebenzisa ubhontshisi we-lima njengengxenye yokudla kwakho okuvamile. Ithuthukiswe nge-fiber ne-protein, ubhontshisi we-lima usebenza njengomthombo wemvelo wokwehlisa isisindo, ukukhulisa ukugaya okufanele, nokulawula izinga likashukela egazini. Okuqukethwe yi-fiber kubhontshisi we-lima kusiza ngokwengeziwe ekukhuleni komzimba futhi kunciphise ama-calories amaningi.

17. Hlukanisa uphizi

Ukwehlukanisa uphizi kungaba yingxenye ebalulekile yokudla kwakho kwansuku zonke. Lokhu kungumthombo ocebile wamaprotheni onganikezeli kuphela amandla anele emzimbeni kepha futhi okhuthaza ukwehla kwesisindo. Njenge-fiber, amaprotheni nawo asiza ekushiseni ama-calories futhi anciphise inqubo yokugaya ukudla.

Ngenxa yalokhu, uzozizwa ungalambile kakhulu ngemuva kokudla uphizi ohlukanisiwe. Ungaba nazo esaladini noma wenze isitsha sesobho njengesikhalazo sakusihlwa.

18. Ama-lentili

Imidumba enjengodali itholakala kalula ekhishini. Lawa lentili angumthombo ocebile wamaprotheni futhi aqukethe inani eliphansi lama-calories namafutha. Futhi ziqukethe ikhwalithi ephezulu ye-fiber encibilikayo, eyehlisa izinga le-cholesterol futhi inciphise inqubo yokugaya.

Ngaphandle kokuba khona kwesitashi esimelana nodali, lokhu kushisa amanoni agciniwe futhi kulawula ukuthanda kwakho ukudla. Ngaphezu kwalokho, amalenti ayizithako eziyinkimbinkimbi ezehlisa ijubane ukwephuka kwama-carbs futhi zinikeze amandla emzimbeni isikhathi eside.

Izinhlobo Ezi-10 Zamadali Nezinzuzo Zabo Zezempilo

19. Amantongomane

Amantongomane afana nama-walnuts, ama-cashews, ama-pistachios, ama-alimondi namantongomane aseBrazil angumthombo ocebile wezakhi zomzimba ezibalulekile nama-antioxidants. Amantongomane angakha isidlo sakusihlwa esihle kakhulu lapho isisu sakho sifisa ukuthola okuthile.

Isitsha esincane samantongomane singasutha indlala yakho futhi sikugcine ugcwele isikhathi eside. Kuvame ukubonakala ukuthi abantu abanamantongomane ngaphambi kokudla, bakhombisa imiphumela yendlala encishisiwe. Amantongomane aqukethe amafutha we-polyunsaturated anciphisa ukugcinwa kwamafutha futhi athuthukise imetabolism ye-insulin edingekayo yokwehlisa isisindo.

20. Imbewu yeChia

Imbewu ye-Chia yenza inketho yasekuseni enempilo futhi isize ekulahlekelweni kwesisindo okulandelayo. Lezi zinhlamvu ezincane zilayishwa nge-fiber, enikeza ukugcwala futhi inciphise isifiso sakho sokuba nokudla okulula okungenampilo ngesikhathi sasekuseni kakhulu.

Ukusutha okunikezwa yimbewu ye-chia kuvimbela umuntu ekudleni ngokweqile, okwenza uzizwe uvila. Ucwaningo luveza ukuthi izinkezo ezi-2 zembewu ye-chia ziqukethe u-10 g we-fiber, okwanele ukunciphisa isisindo somzimba. Yiba nabo ku-oatmeal yakho njalo nangemva kwesikhala esinikeziwe, zihlolele umphumela.

21. Quinoa

I-Quinoa iqukethe inani eliphezulu le-fiber namaprotheni futhi ingadliwa ngesikhathi sasekuseni. Ukunikezwa kwe-quinoa kukhombisa inkomba ephansi ye-glycemic futhi kubambezele inqubo yokugaya.

Kuyindlela enempilo yokuqala usuku lwakho futhi i-quinoa iphinde inikeze ukugcwala, ukuze ungadli ukudla okungenampilo. Ngale ndlela, ivimbela ukusetshenziswa kwama-calories amaningi futhi ikhuthaza ukwehla kwesisindo.

22. Broccoli

I-Brokholi imifino eluhlaza equkethe izinga eliphansi lama-calories. Ukudla i-broccoli njengokudla okuyisisekelo kunganikeza ukulahleka kwesisindo ngoba kuqukethe inani eliphezulu lamanzi. Ngaphandle kwalokho, iqukethe i-fiber, amavithamini A, C, no-K, ne-calcium, okwenza kube inketho enempilo yokwengezwa esitsheni sesaladi yeveggie. Inika isisu esiswini isikhathi eside futhi ilawula futhi umfutho wegazi ophakeme futhi ithuthukise impilo enhle yenhliziyo.

23. Ama-raspberry

Lawa majikijolo amancane anombala obomvu ayizinqolobane zenani eliphezulu lemicu, anamafutha amancane, nokuqukethwe kwekhalori. Zicetyiswe ngomsoco onjengethusi, i-manganese, i-folic acid, amavithamini, i-iron, njll., Okubalulekile ukukhulisa amasosha omzimba, ukuvimbela ukuhlasela kwamagciwane nokukhuthaza ukwehla kwesisindo.

Ama-raspberries aqukethe inani eliphakeme lamanzi, elihlinzeka ukusutha ngisho nangokuphakelwa okuncane. Ungaba nayo ngqo ekusebenzeni kwakho kwe-oatmeal noma wenze okusajingijolo smoothie. Ngaphezu kwalokho, izinga eliphansi le-glycemic lama-raspberries lisiza ekulawuleni ushukela wegazi nezinsiza zokwehlisa isisindo.

24. Guava

Igwava isithelo esibalulekile esitholakala kuzo zonke izinkathi zonyaka. Iningi lethu liyayithanda ukudla okuluhlaza. Kuyabonakala ukuthi ugwava oluhlaza uqukethe inani elincane likashukela kunama-aphula, amawolintshi, ulamula, njll. Izithelo zingumthombo ocebile wamavithamini, amaprotheni, kanye nefayibha, konke lokhu kuhlangana ukuhlinzeka ngokudla okwanele emzimbeni.

Ngaphezu kwalokho, okuqukethwe amaprotheni kanye nefayibha kugwava kusiza ekunciphiseni imetabolism nezinsiza ekususeni amafutha omzimba. Inika umuzwa wokusutha futhi ikwenze uzizwe ungalambile kakhulu.

25. Ithanga

Ithanga ngumfino ovame kakhulu otholakala emakethe. Abaningi bethu banayo neminye imifino kuma-curries. Ithanga, yize lingenambitheki, liqukethe inani eliphakeme le-fiber yokudla elehlisa ukugaya futhi lisize ekushiseni ama-calories angaphezulu. Ithanga lingazuzisa ekukhuthazeni ukwehla kwesisindo nasekuqiniseni izinga likashukela egazini. Unayo izinsuku ezingama-2-3 esontweni, kungaba ebilisiwe noma ngesimo sekhari ukuthola imiphumela esebenzayo.

26. Ipomegranati

Ipomegranate linezimbewu ezincane eziqukethe ubumnandi bemvelo futhi zicebile ngezakhamzimba kanye nama-antioxidants. Ukudla ingilazi yejomegranate kungasiza ekwehliseni isisindo esilandelayo. Ucwaningo luthi ukuphuza ijomegranate kungasiza ekwelapheni ukukhuluphala ngenxa yokuba khona kwama-polyphenols nama-antioxidants. Ngaphandle kwalokho, ihalananda lisiza ekwehliseni izinga le-cholesterol futhi livimbele ukukhula kwamangqamuzana omdlavuza. Yiba nengilazi yepomegranate juice nsuku zonke ukulwa nokukhuluphala.

11 Izinzuzo Zezempilo Zamapomegranati Amanzi

27. Ibhali

Ibhali litholakala ngokusanhlamvu okusanhlamvu okuvame ukwenziwa okungaba inketho ephelele yokudla kwasekuseni. Ziwumthombo ocebile we-fiber owandisa umzimba futhi unikeze ukulahleka kwesisindo. Ngaphandle kwalokho, ukuphuza amanzi ebhali ngaphambi kwakho konke ukudla kungasiza ekunciphiseni ukugaya nasekushiseni amakhilogremu athe xaxa. Ekwenzeni amanzi ebhali, engeza ingilazi yamanzi angenalutho bese ubilisa izipuni ezimbili zebhali kuwo. Hlanza amanzi bese uwathola ngaphambi kokudla kwakho. Kuzosiza futhi ekunciphiseni indlala yakho.

28. Kiwi

I-Kiwi isithelo esibalulekile kubantu ababhekene nesikhathi sokuncipha. Lesi sithelo siqukethe inani eliphakeme le-fiber yokudla, ekhuthaza ukusutha okunciphisa ukudla. Ngaphandle kwalokho, ama-polyphenols nama-antioxidants akhona ku-kiwi asiza ekwelapheni ukukhuluphala. Abantu abadla i-kiwi nsuku zonke babonisiwe ukuthi banciphisa isisindo isikhathi esithile. I-calcium ekhona ku-kiwi ayiqinisi kuphela amathambo kodwa futhi iyasiza ekulinganiseni isisindo somzimba. Yiba nayo nsuku zonke njengokudla kwakho kwantambama.

29. Ubhanana

Ubhanana ungakusiza ugcine okhalweni oluphelele. Icebile ku-carbohydrate futhi iqukethe ama-calories aphansi. Ngaphandle kwalokho, ukudla ubhanana owodwa kunikeza umuzwa wokusutha futhi kunciphisa indlala. Ubhanana uphinde usize ekuhlinzekeni inani elanele lamandla emzimbeni nokwandisa imetabolism. Ngakho-ke ngemuva kweseshini yokuzivocavoca, qeda ubhanana hhayi nje ukukhuthaza ukuncipha komzimba, kodwa nokugcwalisa amandla alahlekile.

30. Ubhontshisi

Ithuthukiswe ngazo zonke izakhamzimba ezibalulekile njenge-potassium, i-magnesium, i-iron, i-vitamin C, njll., I-beet iwukudla okuhle kakhulu kokwehlisa isisindo. I-Beet ibuye ivuselele amasosha omzimba futhi isuse amanzi amaningi emzimbeni, nakho okungaholela ekutholeni isisindo.

Ungadla isigqi esiluhlaza njengengxenye yesaladi yakho, wenze isobho le-veggie, noma ube nengilazi yejusi yokukhipha isithombo sebhitrudi eqinisa inqubo yokwehlisa isisindo. Isiphuzo esinempilo nesemvelo sokushweleza nendlala yakho.

31. Amagilebhisi

Izithelo zomvini ziza ngemibala ehlukahlukene nokunambitheka, kepha ziyimithombo ecebile yezakhamzimba ezibalulekile namakhalori aphansi. Kuyasiza futhi ekulweni nomdlavuza futhi kuthuthukisa izinga elanele likavithamini C kubantu abadala. Phakathi kwezinzuzo zayo eziningana zezempilo, izithelo zamagilebhisi zisiza ekwehliseni isisindo ngosizo lwe-enzyme ebizwa nge-AMP-activated protein kinase (AMPK).

Lapho le enzyme isebenza, ikhulisa umzimba futhi isebenzise amafutha agcinwe noshukela ukukhiqiza amandla emzimbeni. Ijusi yesithelo ilusizo kunanoma imaphi amaphilisi okulwa nokukhuluphala. Kuyabonakala ukuthi ukudla uhhafu wamagilebhisi ngosuku kunganikela ekulahlekelweni kwesisindo okulandelayo.

32. Ipasta Yesikolweni Yonke

Faka esikhundleni se-pasta yakho yempuphu ecolisisiwe ejwayelekile nge-pasta ephelele kakolweni ukunciphisa isisindo. Lokhu kungenxa yokuthi i-pasta ephelele yokusanhlamvu iqukethe inani eliphezulu le-fiber, elidingekayo ekwehliseni amanoni agciniwe, ekunciphiseni imetabolism, nasekukhuthazeni ukusutha.

I-pasta ingaba isidlo sakho sonke lapho ihlanganiswe nemifino noma inkukhu. Kuyindlela enempilo yesidlo sasemini noma sedina nezinsiza ekwehliseni isisindo somzimba esilandelayo futhi kususe ukuqunjelwa.

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33. Amapistachiyo

Ama-pistachios amantongomane angahle abe mancane ngosayizi kepha amnandi ukuwadla futhi asize ekwehliseni isisindo. Isitsha esincane sama-pistachio ngaphambi kwesidlo sasemini singanciphisa ukulamba kwakho kamuva. Ungangeza ngisho nakwisaladi lakho.

Kuyabonakala ukuthi uma kudliwa ama-pistachio kathathu ngesonto, ngasekupheleni konyaka, umuntu angalahlekelwa amakhilogremu afinyelela kwangu-7. Ngaphezu kwalokho, le nati iyasiza ekwehliseni ubungozi benhliziyo nasekuthuthukiseni i-cholesterol enhle.

34. I-apula

Ihhabhula ngosuku ligcina udokotela engekho. Lesi sisho esidala sikhombisa ukuthi izakhamzimba ezibalulekile ezikhona kuma-apula ziyasiza ekwakheni isihlangu esivimbela noma yimaphi amagciwane ukuthi angene emzimbeni.

Kepha, ama-apula azuzisa ngokulinganayo ekwehliseni isisindo. Ziqukethe amakhalori aphansi futhi aqukethe amanzi nefayibha. Zikhuthaza ukugcwala futhi zinciphisa indlala. Yiba ne-apula nsuku zonke ngemuva kwasemini ukuze usuthise isisu sakho.

35. Amazambane abhakiwe

Amazambane, noma ngabe amnandi noma angenalutho, akha ingxenye yokudla kwethu kwansuku zonke. Ziqukethe izakhamzimba ezibalulekile futhi zinama-calories aphansi. Ngakho-ke, zingenza indawo ebalulekile eshadini lakho lokudla.

Njengoba ubhake amazambane ngokufafaza usawoti, akugcini nje ngokushweleza indlala kepha futhi uqukethe nefayibha, esiza ekwehliseni isisindo. Baphekele ibhulakufesi ngezingcezu zesinkwa ezi-2 noma njengokudla okulula kwakusihlwa.

36. Imbewu Yamathanga

Njengethanga, imbewu yalo nayo iyasiza ekukhuthazeni ukunciphisa umzimba. Imbewu yamathanga iqukethe inani eliphezulu le-fiber ne-omega 3s futhi icebile ngezakhamzimba kanye namaminerali. Ukuba nembewu yamathanga kungakusiza ukuthi uchithe lawo kilos angeziwe futhi uthole isimo osifunayo. Ngaphezu kwalokho, ibuye ilawule inani likashukela elidliwe emzimbeni futhi ilawula izinga likashukela egazini.

37. Imango

Izithelo ezinhle zonyaka zasehlobo, umango athandwa ngabantu abaningi. Imango evame ukubizwa njengenkosi yezithelo, ukudla okulula okunempilo okungakhuthaza ukusutha.

Futhi ziqukethe i-beta-carotene, esiza ekwehliseni ingozi yomdlavuza. Futhi zingumthombo ocebile wamavithamini C no-B, futhi ziqukethe i-lycopene, i-antioxidant esiza ekwehliseni isisindo. Ukusetshenziswa kukamango nsuku zonke nakho kunganikeza isikhumba esingenasici.

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38. Amaphruni

Ama-prunes aqukethe inani eliphakeme le-fiber yokudla elinciphisa ukugaya futhi lisuse ukuqunjelwa. Bangaba yingxenye yokudla kwakho okwehlisa isisindo kodwa babe abacebile ngama-calories, lokhu kungcono kakhulu ukugwenywe njengokusetshenziswa okuqondile. Ungangeza esitsheni sakho sesaladi lesithelo futhi ube nokudla kwantambama.

39. Ubhontshisi Wezinso

Iningi lethu liyathanda ukuba nobhontshisi wezinso, kepha ubungazi ukuthi kungasiza nasekulahlekelweni isisindo somzimba. Ubhontshisi wezinso ezibomvu ungumthombo ocebile wamaprotheni odala umuzwa wokugcwala ngemuva kokusetshenziswa. Ngandlela thile, kunciphisa isifiso sakho sokumunca ukudla okulula okungenampilo futhi ulawule inani lokusetshenziswa kwekhalori. Ungaba nobhontshisi wezinso obomvu obilisiwe uthumele isidlo sakho sasemini noma isaladi lakho lemifino.

40. Amajikijolo

Ama-Strawberries ayimithombo ecebile kavithamini C, ama-enzyme alwa nokuvuvukala nama-antioxidants abenza ukuthi balungele ukusetshenziswa ngenkathi bezama ukufeza izinhloso zokwehlisa isisindo. Futhi ziqukethe inani eliphakeme le-fiber, elikhuthaza ukugaya okuhle futhi likhuthaze izinga lomzimba lomzimba.

Ngenkathi kusizwa ukwehla kwesisindo, ama-strawberry akhulisa uketshezi lwe-leptin ne-adiponectin, okungama-hormone wokushisa nokushisa. Ngaphandle kwalokho, ngenxa yempahla yabo elwa nokuvuvukala, ama-strawberry asiza ekwelapheni ukulimala kwangaphakathi, okwenzeka ngezikhathi zokuzivocavoca. Ungaba nama-strawberry aluhlaza, uwahlanganise nesaladi lezithelo, noma wenze uphaya noma uphudingi uwudle.

41. AmaWalnut

Ama-walnuts ngamantongomane amnandi nawo angumthombo ocebile wezakhamzimba ezibalulekile namaprotheni. Bangakha i-appetizer enhle kakhulu futhi bayisisindo senkanuko yemvelo. Ama-Walnuts nawo ayasiza ekulawuleni isifo sikashukela nokukhuthaza ukwehla kwesisindo.

Ama-walnuts aqukethe i-ellagic acid, i-antioxidant evimbela ukuvuvukala futhi inciphise isifo sikashukela. Ngaphandle kwalokho, ama-walnuts aqukethe i-fiber, i-omega3 fatty acid, namaprotheni, okwehlisa isisindo ngokwemvelo. Ama-walnuts amancane ngaphambi kwanoma yisiphi isidlo anganikeza umuzwa wokugcwala.

42. Izinsuku

Uma ufisa ukunciphisa isisindo esilandelayo, faka izinsuku ekudleni kwakho okuvamile. Ziyizithelo ezimnandi ngokwemvelo ezingadliwa ziluhlaza noma ngezinye izithelo ezomile. Ziqukethe inani eliphakeme le-fiber elisiza ekushiseni amafutha agciniwe futhi linikeze ukulahleka kwesisindo.