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Ngaba uyafuna ukunciphisa umzimba ngeveki? Nazi ezinye zokutya okutya okuziinkozo okupheleleyo ukunciphisa umzimba. Ukongeza ezi grains kwisicwangciso sakho sokutya kuya kunceda ukususa iityhefu kunye namafutha emzimbeni. Uluhlu lokutya okuziinkozo uBoldsky abelana ngako nawe usempilweni kwaye kufuneka ubenako ekutyeni kwakho kwemihla ngemihla.
Kwelinye icala, konke oku kutya ukutya okuziinkozo kongezwe kwisidlo sakusasa kuya kwenza umahluko omkhulu ekugcineni usempilweni. Ukutya okufana ne-oats kokona kulungileyo ekulahlekeni kobunzima njengoko iqulethe inani elincinci lekhalori kunye nenani elingaphezulu lefayibha.
UKUTYA OKU-5 UKUNCEDA UKUHAMBA KAKHULU KWEBHAYELELA
I-oats xa ityiwa kusasa nayo iya kukugcina ungangeni emanzini ungene ekutyeni okungenampilo. Nangona kunjalo, ngokusetyenziswa kokutya okuziinkozo okupheleleyo kuya kufuneka ubenamanzi alungileyo okunceda ekwetyisweni.
Amanzi atyhala phantsi ifayibha kwinkqubo yokwetyisa aze ke agcine naziphi na iingxaki. Nalu uluhlu lokutya okuziinkozo okupheleleyo okongeza kwisidlo sakho, jonga:
Oats
Uhlobo lwefayibha olufumaneka kwi-oats lubizwa ngokuba yi-fiber enyibilikayo. Kulungile ukunciphisa umzimba kwaye kunceda ukuthoba amanqanaba e-cholesterol egazini.
Ingqolowa
Ingqolowa kukutya kwesibini okuziinkozo okugqibelele ukunciphisa umzimba. Ingqolowa iqulethe i-2 ukuya kwi-3 yeegramu zentsinga kwindawo enye yokukhonza.
IBulgur
Esi sithako sisetyenziswa kakuhle xa siphosa iisaladi kunye nezinye izitya. IBulgur isempilweni kwaye iqulethe inani elincinci leekhalori.
Irayisi emdaka
Ukuba uzinikele kwilayisi, ke olu lolona khetho lufanelekileyo olunesixa esikhulu sefayibha. Ilungile intliziyo kunye nenkqubo yokwetyisa nayo.
Irhasi
Ukunciphisa amanqanaba akho e-cholesterol kunye nokunceda ekwehliseni ubunzima, ukongeza irhasi kukutya kwakho kwemihla ngemihla kuyimfuneko. Ukutya okuziinkozo okupheleleyo kufuneka kusetyenziswe ingakumbi ngexesha lakho.
Amaqhashu
Yikholwe okanye ungakholelwa, kodwa ipopcorn yenye yezona zinto zisempilweni zokutya okuziinkozo onokuba nako ukunciphisa umzimba kanye ngexeshana. I-Popcorn enexabiso elincinci letyuwa kwaye akukho bhotolo kufuneka ibe lukhetho lwakho.
Uhlanga
Olunye ukhetho onokuba nalo ngale ntsasa yimillet. Unayo nangaluphi na uhlobo njengoko izalisa isisu ngaloo ndlela ikugcina ukude kuzo zonke iintlobo zokutya okungenamsoco.
Umbona
Umbona ngokwawo usisityebi kwifayibha. Umbona obilisiweyo okanye umbona othosiweyo ziindlela ezimbini ezilungileyo zokutya konke ukutya okuziinkozo ukunciphisa umzimba.
IQuinoa
Esi sithako sokutya okuziinkozo sipakishwe yiprotein eninzi kunefiber. Iquinoa kufuneka isetyenziswe kusasa ukuba ufuna ukunciphisa umzimba ngokukhawuleza.
Ipasta
Olu khetho lokugqibela !!! Ipasta enemithwalo yemifuno ebilisiwe ngaphandle kwesonka samasi kufuneka isetyenziswe ukuba ufuna ukunciphisa iiponti.
