Ukutya okungama-20 ekufuneka ubenako kwisisu esingenanto ukuze unciphise umzimba

Ungaphoswa

Ekhaya Impilo Ukutya komzimba Ukutya Fitness oi-Luna Dewan Ngu ULuna Dewan Nge-5 kaDisemba ngo-2017

Ukuphulukana nobunzima kunye nokuba nalo mzimba ugqibeleleyo yinto efunwa ngumfazi ngamnye. Ewe, awuyi kukholelwa ukuba kwezi ntsuku amadoda nawo ayazi ngokwenene impilo kwaye azama nzima ukunciphisa umzimba.

Ukunciphisa umzimba kunokuba ngumsebenzi oyindinisa. Kodwa ukuba uyilandela ngendlela echanekileyo, emva koko ukunciphisa umzimba kuya kuba lula.



Kwinkqubo yokwehla kobunzima, ngaphandle kokwenza umthambo onzima, bambalwa abantu abaya kwinqanaba lokutsiba izidlo zabo ezinkulu kunye nendlala.

Le yenye yeempazamo ezinkulu ezingasoze zincede umntu ukunciphisa umzimba. Ngokuchasene noko, ukweqa ukutya kuya kukhokelela ekuzuzeni ubunzima.

Ukongeza kwimithambo, ukufumana ukutya okuchanekileyo kunye nexesha elifanelekileyo kubaluleke kakhulu ukuba ufuna ukunciphisa umzimba.



indlela yokuphucula ukubona kwendalo ngokwenza umthambo kunye nokutya
ukutya ukutya ukutya okungenanto

Kwelinye icala, ukuba uzama nzima ukunciphisa umzimba, kuya kufuneka unciphise ukutya okunamafutha amaninzi, ukutya okulayishwe ziikhalori kunye nee-carbohydrate ezigqithileyo. Zonke ezi zinto zinokuba nefuthe elibi kwaye zikhokelele ekuzuzeni ubunzima.

Yiyo loo nto ukwenza ukhetho olufanelekileyo lokutya okubaluleke kakhulu xa ujonge ukunciphisa umzimba.



Kuluhlu lwezinto ezimbalwa zokutyaezona zilungileyo ezinceda umntu ukuba anciphise umzimba. Thatha ujongo.

Uluhlu

1. Amanzi eLamuni:

Ilamuni iphantsi kweekhalori kunye nezinye izakha mzimba ezibalulekileyo ezinceda ekunciphiseni ubunzima. Konke okufuneka ukwenze kukucudisa isiqingatha sejusi yelamuni kwiglasi yamanzi ashushu kwaye usele le nto yokuqala kusasa ngaphandle kwesisu.

Uluhlu

2. Amanzi ehabile:

Ityebile kwifayibha, iivithamini ezifanelekileyo kunye neeminerali, i-oatmeal inceda umntu ukunciphisa umzimba. Hlanganisa malunga ne-3-4 yeepuniji ze-oatmeal emanzini kwaye uyixube kakuhle. Sela oku kusasa ngesisu esingenanto. Oku kunceda ekugcineni ugcwele ixesha elide.

Uluhlu

3.I-Aloe Vera eneLamuni:

I-Aloe vera yaziwa ngeempawu zayo zokulwa ne-antioxidant ezinceda ukukhulisa imetabolism yakho kunye nokususa ityhefu emzimbeni. Thatha igqabi le-aloe vera elilinganayo eliqhelekileyo, chuba isembozo sangaphandle kwaye ukhuphe ijeli. Sila kakuhle kunye nentwana yamanzi. Yongeza icephe lelamuni, uxube kakuhle kwaye usele kusasa.

Uluhlu

4. Ijusi Yemifuno:

Imifuno ityebile kwifayibha kunye nezinye iivithamini kunye neeminerali ezifanelekileyo. Ijusi yomnqatha, esandula kulungiswa ngokudibanisa iminqathe kunye namanzi amancinci, kunye nesiqu secoriander sinceda ukutshisa amanqatha omzimba ngokufanelekileyo. Ijusi yekhukhamba kunye nejusi yeseleri xa isetyenziswe kwisisu esingenanto inceda ukunciphisa umzimba.

Uluhlu

5. Ijusi yengqolowa yengqolowa:

Ingca yengqolowa ityebile kumxholo wefayibha, asimahla ikhalori kunye namafutha, kungoko inceda ekunciphiseni ubunzima. Thatha iindiza ezimbalwa zengca yengqolowa, uyixube kunye nesiqingatha seglasi yamanzi, uyihluze, yongeza amathontsi ambalwa emon kwaye uyisele kwisisu esingenanto ukuba ufuna ukunciphisa umzimba.

Uluhlu

I-Apple Cider Vinegar kunye neSoda yokubhaka:

Apple cider iviniga kunye nesoda yokubhaka yindibaniselwano egqibeleleyo yokwehla kobunzima. Zine-alkaline kunye ne-acidic kwindalo kwaye zityebile kwiivithamini A kunye no-B, ii-acid ezifanelekileyo, kunye neeminerali ezinjenge calcium, magnesium, phosphorus, potassium kunye nentsimbi. Thatha malunga neetispuni ezi-2 zeapile cider iviniga, itispuni yesoda yokubhaka kwaye uyixube kunye nekomityi yamanzi kwaye unale isisu singenanto.

Uluhlu

7. Amanzi esinamoni:

Isinamoni yaziwa ngokuba iipropathi zayo zokulwa nokudumba. Thatha isiqingatha setispuni sesinamon powder, yongeze kwikomityi yamanzi ashushu uyixube kakuhle. Sela oku kusasa ngesisu esingenanto.

Uluhlu

8. Isaladi (Enye indlela yokutya isidlo sakusasa):

Zityebile kwifayibha kunye neevithamini kunye neeminerali ezifanelekileyo, iisaladi ziphantsi kweekhalori kunye namafutha. Ukutya iisaladi kusasa njengenye indlela yokutya isidlo sakusasa yenye yeendlela zokunciphisa amanqatha omzimba kunye nokunciphisa umzimba.

Uluhlu

9.Ibuckwheat:

I-Buckwheat yenye yezona zinto zokutya ezilungileyo ezinceda umntu ukunciphisa umzimba. Ityebile kumxholo wefayibha, iprotein kunye nezinye iiminerali ezifanelekileyo kunye neeamino acid, ukusebenzisa ibuckwheat kunceda umntu ukuba anciphise umzimba. Ungathatha isitya esincinci se-buckwheat, usifake emanzini ashushu ngobusuku kwaye udibanise nes smoothie. Unale nto kusasa kwisisu esingenanto.

Uluhlu

10. Isidudu Sombona:

Umbona uqulathe iikhabhohayidrethi ezintsonkothileyo ezinceda ekugcineni enye izele ixesha elide. Ingqolowa ayinagluten kwaye ityebile kwiivithamini kunye neeminerals. Ukuba nesitya sesidudu sombona kusasa kunceda umntu ukuba aphephe amashwamshwam angafunekiyo kwaye oko kuyanceda ukunciphisa umzimba.

Uluhlu

11. Iiamangile:

Zityebile kumafutha e-omega-3 kunye neevithamini kunye neeminerali eziyimfuneko, iiamangile zezona zamandongomane amahle. Ukutya okumbalwa kwiiamangile zezona zilungileyo kukukhetha ukuba unokutya ilahleko yesisindo.

Uluhlu

12. Ingqolowa Ingqolowa:

Ingqolowa yengqolowa yaziwa ngomxholo wayo osisityebi. Iqulethe zonke iivithamini kunye neeminerals. Thatha iitisipuni eziyi-1-2 zentsholongwane yengqolowa kwaye uyongeze kwi-cereal yakho kwaye ube nayo kusasa. Oku kunceda ekupheliseni ubunzima bomzimba.

Uluhlu

13. Amaqanda:

Amaqanda aphantsi kweekhalori kunye namafutha. Iqanda elimhlophe lineeproteni ezilungileyo ezinceda ekwandiseni imetabolism yomzimba kwaye zikwanceda ekutshiseni iikhalori ezingaphezulu. Ukutya 1-2 amaqanda abilisiwe kusasa kunceda ukunciphisa umzimba.

Uluhlu

14. Ivatala:

Ivatala inamanzi amaninzi kunye nefayibha. Iphantsi kweekhalori kunye namafutha. Ukutya ivatala kusasa kuyanceda ekukugcineni ugcwele ixesha elide kwaye ke oko kuyanceda ukunciphisa umzimba.

Uluhlu

15. Iiblueberries:

Iiblueberries kukutya okusezantsi kweekhalori. Ukutya iiblueberries njengeziqhamo okanye i-smoothies kusasa kwisisu esingenanto kunceda umntu anciphise umzimba. Zityebile kwifayibha kunye nezinye izondlo, iiblueberries zinceda ukonyusa imetabolism kunye nokulwa namanqatha omzimba onenkani.

Uluhlu

16. Isonka esipheleleyo seNkozo:

Izonka ngokubanzi zithathwa njengezimbi kwimpilo yakho. Nangona kunjalo, ukukhetha uhlobo olufanelekileyo lwesonka kunceda ukunciphisa umzimba. Zonke iinkozo zityebile kumxholo wefayibha kunye neekhalori eziphantsi. Ukutya isonka esenziwe ngengqolowa kusasa kunceda umntu anciphise umzimba.

Uluhlu

17. Amandongomane NjengoWalnuts neMacadamia:

Amantongomane afana ne-walnut kunye ne-macadamia aqukethe amafutha asempilweni, ezi zizityebi kwiivithamini kunye neeminerali ezifanelekileyo. Ukutya isandla kula manati kuyanceda ukuzigcina uhluthi ixesha elide, kuthintela umntu ekutyeni ukutya okuninzi okungenamsoco kamva emini.

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18. Sithandwa:

Ubusi baziwa ngeempawu zayo ezinobutyebi be-antioxidant kunye neevithamini kunye neeminerali zayo. Yongeza icephe elinye lobusi kwiglasi yamanzi afudumeleyo, yongeza amathontsi e-lemon kwaye usele kusasa kwisisu esingenanto. Oku kunceda ekutshiseni amafutha agcinwe emzimbeni kwaye ancedise ekwehliseni ubunzima.

Uluhlu

19.Ipapaya:

I-Papaya yaziwa ngokuba iipropathi zokuchama kunye ne-antioxidant. Ipapaya iqulethe isixa esifanelekileyo sefayibha, iivithamini ezifanelekileyo kunye neeminerali ezinceda ekunciphiseni ubunzima kunye nokulwa neselululite.

Uyilo olulula lwe-mehndi kwicala lasekhohlo ngaphambili
Uluhlu

20. Iti eluhlaza:

Iti eluhlaza yaziwa kakhulu ngeempawu zayo zokulwa ne-antioxidant. ICatechins yenye yeekhompawundi ezaziwa ngokuba yi-green tea ezinceda ekunyuseni umzimba kunye nokutshisa amanqatha. Ukusela ikomityi yeti eluhlaza kusasa kwisisu esingenanto kuyanceda.