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Kuya kufuneka ukuba uhlangane nezicwangciso zokutya ezininzi zokunciphisa umzimba ezicela ukuba ungatyi ngamaxesha athile athile. Oku kubangela ukudideka okuthile, njengokutya nento ongayityiyo ebusuku ukunciphisa umzimba.
Isicwangciso sakho sokutya sangokuhlwa akufuneki sahluke ngokungafaniyo nakwezinye izidlo ezilahlekileyo zokutya ezonwabileyo emini.
Uninzi lwabantu abakukutya kokunciphisa umzimba bayalamba yindlala kanye ngaphambi kokuba balale ukuze banciphise umzimba. Oku kunokuba kwenzakalise iinzame zakho zokuphulukana nobunzima. Isisu esidumazayo sinokukunika ukulala okungonwabisiyo kwaye sikwenze uvuke kwaye unqwenele ukutya okunesondlo sekhalori ephezulu.
Oku kuya kubangela ukuba umgangatho wakho wokulala uhlupheke kwaye uya kuziva udiniwe kwaye ulambile kusasa. Oku kunokuphazamisa isicwangciso sakho sokutya. Ke, kungcono ukulala ubuthongo obuhle kwaye ulale ngesisu esonelisekileyo.
Ukuthintela oku kungenzeki, jonga okona kutya kukutya unokukutya ebusuku ukunciphisa umzimba.
1. Iitsheri
Iitsheri azonelisi kuphela umnqweno wakho wasemva kwesidlo sangokuhlwa kodwa zikwanceda ukuba ulale ngcono. Iitsheri zine-melatonin, ihomoni elawula ukulala. Kwakhona ilayishwe nge-antioxidants eya kunceda ukulwa nokuvuvukala nokuqumba.
2. iyogathi
Khetha i-yoghurt yesiGrike okanye i-yogurt yendalo. Kukunye kokutya okulungele ukutyiwa ebusuku kuba ineeproteni eziphezulu kunye neswekile esezantsi. Iprotein iya kugcina isisu sakho sigcwele kwaye inokukunceda wakhe izihlunu ezixineneyo ngelixa uzilalisa. Iprotheyini ecekeceke efumaneka kwiyogathi inceda ukutshisa amanqatha omzimba kunye nezinto ezincedisayo ekulahlekeni kobunzima.
Izibonelelo ezi-10 zeMpilo eziMangalisayo zokufumana iyogathi kusasa
3. Ibhotolo yamandongomane
Ipeanut butter isasazwa kwisonka esipheleleyo sengqolowa sisidlo esimnandi nesizalisayo. Kodwa, ibhotolo yamandongomane ikwaqwalaselwa njengenye yezona zinto zibalaseleyo zokutya ukunciphisa umzimba ngcono ebusuku. Kungenxa yokuba ngumthombo omkhulu weprotein esekwe kwizityalo ukukunceda wakhe izihlunu kunye namafutha asempilweni e-monounsaturated ukukugcina uhluthi kwaye unciphise amanqatha esisu.
4. I-Cottage Cheese
I-Cottage cheese nayo yenye yezona zinto zokutya ezilungileyo zokutya ebusuku ukunciphisa umzimba. I-Cottage cheese icebile ngeprotein ye-casein eya kugcina isisu sakho sigcwele ubusuku bonke kwaye kuya kunceda ekulungiseni izihlunu. Iphantsi kwiikhalori ezinokunceda ekulahlekelweni kwezinye zeepawundi ezingafunekiyo.
5. ETurkey
I-tryptophan kwi-turkey ikhuthaza ukulala okungcono kwaye ithathwa njengeyona ndawo ilungileyo yokulala ngexesha lokulahla ubunzima. Umxholo weprotein ecekeceke eTurkey uya kunceda ekwakheni izihlunu ubusuku bonke kwaye ziya kunceda nasekunciphiseni ubunzima. Unokuba nesandwich yeTurkey ukutshisa amanqatha angafunekiyo.
6. Ubisi lweTshokholethi
Ubisi lwetshokholezi sisiselo sokulahleka kwesisindo esifanelekileyo kuba ikhalsiyam elubisini inokunceda ukuncibilika kumanqatha esisu. Uphando luthi ukusebenzisa i-calcium engaphezulu kwe-1000 mg kuya kukunceda ukuba ulahle iipawundi ezili-18 ze-flab. Kwaye i-calcium ifunxwa ngcono, enkosi kumxholo wobisi lwe-vitamin D.
7. Iiamangile
Iiamangile ziqulathe 5 iigrem zeprotheyini ukukhonza okuya kunceda ekulungiseni izihlunu ubusuku bonke kwaye ifayibha iya kukugcina wonelisekile. Ukongeza, iiamangile zizinto zokutya ezishushu ezinamafutha eziza kunceda ekuchitheni iipawundi ezongezelelekileyo.
8. Ukutya okuziinkozo okuphezulu
Phelisa usuku lwakho ngesitya sokutya okune-fiber ephezulu. Isilumko esine-fiber eninzi siqulathe iicarbohydrate kunye nefayibha eya kukugcina ugcwalisa ngokupheleleyo kwaye unyibilikise amanqatha omzimba. Izifundo zophando zibonise ukuba ukutya ifayibha kunxulunyaniswa nobunzima bomzimba, yiyo loo nto ikunceda ekunciphiseni ubunzima.
9. Iti eluhlaza
Iti eluhlaza inezibonelelo ezingenakubalwa zempilo ezaziwayo ukuphucula impilo yentliziyo kunye nengqondo. Ukuhambisa ikomityi yeti eluhlaza ebusuku kungakunceda ekunciphiseni ubunzima kwaye le sesinye sezibonelelo ezibaluleke kakhulu zokusela iti eluhlaza. Iti eluhlaza ineekhompawundi ezithile ezinokunceda ekutshiseni amanqatha ebusuku.
10. Iqanda Elinzima Elibilisiweyo
Amaqanda ngowona mthombo mkhulu weprotein kwaye athathelwa ingqalelo njengokutya okusemgangathweni onokukutya ebusuku ukunciphisa umzimba. Iqanda elinye elikhulu lineeekhalori ezimalunga nama-78 kwaye liphezulu kakhulu kwizakhamzimba. Ke, ukuba ufuna ukunciphisa umzimba ngokukhawuleza, yitya amaqanda, kuba yenye yeendlela ezilula ukunciphisa umzimba.
Yabelana eli nqaku!
Ukuba ukuthandile ukufunda eli nqaku, yabelana nabantu obathandayo.
