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Ukuba unenjongo yokuphalaza iipawundi ezimbalwa, ikhitshi lakho yeyona nto ithatha isigqibo sokulahleka kobunzima bakho. Udidekile? Kukho izithako ezisempilweni ozibeke emgceni kwiishelufa zakho zasekhitshini. Oku kutya kukhethwe ngokufanelekileyo yimfuno yeyure kunye nexesha layo lokubhida kwi-pastas kunye nokutya okuqhubekekayo.
Ukuba unalezi zithako zokulahleka kobunzima ezigcinwe zishelufu zakho ngalo lonke ixesha, emva koko awuyi kuba nenye indlela ngaphandle kokubetha ukutya usebenzisa ezi zithako zisempilweni.
Kule nqaku sidwelise ezinye zezona zithako zilahlekileyo zobunzima ezifumaneka ekhaya. Funda ngakumbi ukuze ukwazi malunga noluhlu lwezinto zokunciphisa umzimba.
1.Ijinja:
Ijinja yenza ukuba uhambo lwakho lokulahleka kobunzima lube lula kakhulu. Inceda ukukhathazeka kunye nokuqunjelwa okubangelwa kukutya okuthile kwaye kwenza ukuba isisu sakho sibonakale sicabalele. Ukutya ijinja kuya kunceda ukunciphisa umzimba ngokukhawuleza.
2.Igalikhi:
Iigalikhi ngumfuno wekhalori ephantsi onokupompa iinjongo zakho zokulahleka kobunzima. Ukutya ii-clove ezintsha zegalikhi uya kuba nexesha elikhulu.
3. Isinamon:
Ngaphandle kwezinye izinto ezinesondlo, isinamon iyanceda ukunciphisa umzimba ngokukhawuleza. Ukongeza isinamon kwikofu yakho kusasa yeyona ndlela ilula yokunciphisa umzimba.
4. ICayenne Pepper:
Ipepile yeCayenne ikhululekile kwiikhalori kwaye izifundo zibonise ukuba ukuzitya rhoqo kuya kunceda ukuthintela ukutya kwaye kuncede umzimba wakho utshise iikhalori ezingaphezulu. Le yenye yezona zinto zilungileyo zokunciphisa umzimba ezifumaneka ekhaya.
5.Pelepele emnyama:
Le pepper ifunyenwe kwindawo yokunqongophala kwendalo kodwa ikwanceda ekugcineni ithebhu kumnqweno wakho wokutya.
6. Imbewu yemostade:
Imbewu yemostade iqulethe i-selenium. Le minerali yaziwa ngokunyamekela umsebenzi we-thyroid. Oku kunokunceda ekunciphiseni ubunzima.
7. Ilamuni:
Ilamuni iyaziwa ukonyusa incasa yokutya kwakho ngomlingo kwaye ezi ziyaziwa zingena khalori. Yiyo loo nto unokugcina izandla zakho zisuka kukutya okuneekhalori ezininzi.
8. Ikhwinino:
Le superfood iqulethe ifayibha kunye neeproteni ezinokuthi zibe negalelo kwimvakalelo yokugcwala. Le yenye yezona zinto zilungileyo zokunciphisa umzimba ezifumaneka ekhaya.
9. Iiamangile:
Izifundo zibonise ukuba abantu abatya iiamangile ixesha elininzi kunabo balandela ikhalori ephantsi.
10.Icocoa Powder:
Ukubandakanya i-cocoa ekudleni kwakho kuya kunceda ekunciphiseni ubunzima njengoko iqulethe i-flavanol eyanceda ekunciphiseni amanqatha omzimba kunye namazinga eswekile yegazi.
11.Ientsiba
I-oats ineepropathi zokulahleka kobunzima obumangalisayo. Izifundo ziye zafumanisa ukuba i-oats inceda ekunqandeni iinkanuko kunye nokutya rhoqo kunceda ekunciphiseni ubunzima.
12. Amaqanda:
Amaqanda ayimithombo engakholelekiyo yeprotheni kwaye ukufumana isixa esifanelekileyo sale protein ityebileyo yokutya kuya kukunceda ulawule ubunzima obusempilweni. Le yenye yezona zinto zilungileyo zokunciphisa umzimba ezifumaneka ekhaya.
13. Iimbotyi eziMnyama:
Le yenye yezona ndawo zityebileyo zeprotein yesityalo kunye nefayibha kwaye ngenxa yoko ikhuthaza ukuzala kunye nokwehla kobunzima.
14. Imbewu yeFlakisi:
Izifundo zibonise ukuba icephe elinye leflakisi linokuphelisa ukutya kunye nokunciphisa indlala ngenxa yokuphakama komxholo wefayibha.
15. Imbewu yeChia:
Imbewu yeChia inokuba yenye yeetshomi zakho ezilungileyo zokunciphisa umzimba. Zizityebi kwifayibha enyibilikayo, amafutha asempilweni kunye nomthombo omkhulu wecalcium.
16. Iviniga yeBhalsam:
Le viniga isezantsi kubalo lwekhalori xa kuthelekiswa nezinye izinto zokunxiba zesaladi. Ukuzibandakanya koku kutya kuya kukunceda uphephe ezinye izinto zokunxiba ezinekhalori.
17. Iilensi:
Iilentile ngumthombo olungileyo weprotein esekwe kwizityalo kunye nefayibha. Oku kunceda ekudaleni ukugcwala kunye nokuncedisa ukunciphisa umzimba. Le yenye yezona zinto zilungileyo zokunciphisa umzimba ezifumaneka ekhaya.
18. Yogurt yamaGrike:
Izifundo zibonise ukuba ukutya okunotye ngecalcium efana neyogathi kuvelise iziphumo zokulahleka kwesisindo ngaphezulu kokuthatha izongezo zecalcium yodwa.
19. Ioyile yeOlive:
Ioyile yomnquma inomxholo onamanqatha osempilweni okhuthaza imvakalelo yokugcwala. Amafutha asempilweni anceda ekwandiseni ukucoceka kwaye ayanceda ukufunxa iivithamini ezinyibilikayo ezityebileyo.
20. Amaqunube:
Izifundo zibonise ukuba abantu abatye ukutya okuphezulu kwi-flavanoid yokutya okunotyebileyo njengamajikijolo bafumana ubunzima obuncinci kwixesha elongezelelweyo.
21. Imbewu yethanga:
Imbewu yethanga ingumthombo ogqwesileyo weprotein kunye nefayibha zezona zinto ziphambili ekunciphiseni ubunzima. Oku kwenza ukutya okulula okusempilweni okunesondlo.
22. Umhluzi weSodium ophantsi:
Ukuba ukulahleka kobunzima yinjongo yakho, kuyacetyiswa ukuba upheke imifuno yakho kwinkukhu esezantsi yesodium okanye umhluzi wemifuno endaweni yeoyile eshinyeneyo yekhalori. Le yenye yezona zinto zilungileyo zokunciphisa umzimba ezifumaneka ekhaya.
23. Iichickpeas:
Ezi zizityebi kwifiber kunye neeprotheni. Ukongeza ii-chickpeas kwiisaladi zakho kuyakwenza ukutya okunamafutha esiswini.
24. Cola i-Tomato:
I ketchups ozithenga kwintengiso ziya kulayishwa iswekile. Ke ithathwa njengeyona ilungileyo yokwenza i-tomato sauce. Oku kuya kunceda ekunciphiseni ubunzima kwaye kuqulethe izondlo ezaneleyo kunye neswekile encinci.
25.Iintyatyambo:
Ukutya i-mint entsha kunokunceda isisu sakho sibonakale sicaba. Ikwakhuthaza ukwetyisa okungcono.
26. Isiphithiphithi:
Iqulethe i-zero calories kwaye ingasetyenziselwa njengesithambisi sokunambitha kuko konke ukutya ngaphandle koloyiko lokufumana ubunzima.
27. Iviniga yeApple Cider:
I-ACV inezibonelelo ezilungileyo zokulahleka kobunzima. Kuyanceda ukukhaba kwiindlela zokwenza ukuba kube lula ukunciphisa umzimba. Kuyanceda ekugcineni isinqe sakho kulawulo.
