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Ngokuqinisekileyo ubuya kuva abantu abaninzi besithi amanqatha awalunganga kwimpilo kwaye ngakumbi ukuba uku-weight loss diet. Uninzi lweoyile yokupheka lunamafutha awongeza ekufumaneni ubunzima ngenxa yoko abantu abaninzi bayakuphepha ukongeza ezooyile kukutya kwabo.
Nangona kunjalo, kukho iioyile zokupheka ezisempilweni ezifana neoyile yomnquma engaze yongeze iikhalori nokuba ungongeza kangakanani kwisitya osithandayo. Ezinye iioyile zokupheka ezincomekayo zokunciphisa umzimba yirayisi engakulungelanga ukutshisa amanqatha kuphela kodwa ikwanceda ekomelezeni ukhuseleko. Ioyile yeCanola nayo lukhetho olufanelekileyo lokulahleka kobunzima kunye nentliziyo esempilweni.
Ezi oyile zokupheka zibalaseleyo zokunciphisa umzimba zinokutya nangaluphi na uhlobo. Nokuba usebenzisa ezi oyile zokupheka zisempilweni ngokufryisa okunzulu kuya kuhlala kukugcina usempilweni kwaye ungongezi kwiikhalori.
Nazi ioyile ezisixhenxe zokupheka ezinciphileyo zokunciphisa umzimba, jonga:
Ioyile yeCoconut
Isizathu sokuba ioyile yekhokhonathi kukhetho lwethu lokuqala kungenxa yokuba le oli isempilweni ekuphekeni kwaseIndiya. Kuyanceda ukuthoba i-cholesterol, kuthintele izifo, kukonyusa amandla kwaye kumenze umntu asebenze kwaye abe namandla.
I-oyile ye-olivu
Eyona oli yokupheka yokunciphisa umzimba yi-oyile ye-olive. Nokuba yinyani eyintombi enyulu kwaye isulungekisiwe, le oli ineepesenti ezingama-78 ze-monounsaturated fat kunye ne-14 yeepesenti ezityebileyo. I-oyile ye-Olive ikwalungile entliziyweni nakwabanesifo seswekile.
I-oyile yecanola
Ioyile yeCanola ilungile ekulahlekeni kobunzima njengoko inomthombo obalulekileyo wamafutha acid afana ne-lineoleic acid (omega-6) kunye ne-alpha linolenic acid (omega-3). Ezi asidi zinceda ukutshisa amanqatha kunye nokukugcina ulungile kwaye usempilweni.
Ioyile kunye neMbewu yeoyile
Ezinye iioyile kunye nembewu yeoyile zibonelela ngesixa esikhulu samafutha e-monounsaturated. Ioyile yembewu kajongilanga iqulethe i-79 yeepesenti ye-monounsaturated fat, kunye ne-14 yeepesenti ezityebileyo, kunye neoyile yealmond ineepesenti ezingama-65 zamafutha e-monounsaturated kunye ne-7 yeepesenti ezityebileyo. Ke ngoko ezi zithathwa njengezona oli zisempilweni zokupheka ukunciphisa umzimba.
Irayisi yeoyile
Ilayisi yeoyile yeoyile yeyona oyile ishushu yokupheka ukunciphisa ilahleko kuba inento enye yesitashi kwifom esezantsi. Isitatshi sinika umzimba amandla kwaye la mandla asetyenziselwa ukunceda ukunciphisa umzimba.
Ioyile yamandongomane
Ababaninzi abayithandayo ioyile yamandongomane. Kodwa ngumthombo otyebileyo kumandla ke oko kunceda ukunciphisa umzimba ngokukhawuleza. Yeyona ndlela ilungileyo yokususa ukukhanya okanye ukwenza iisosi ekufuneka ziqulathe incasa ye nutty.
Ioli kajongilanga
AmaIndiya ayayithanda incasa yeoyile kajongilanga yiyo loo nto lukhetho olusempilweni lokupheka. Ioyile kajongilanga inomthombo olungileyo weVitamin E kwaye ikwaqulathe amafutha angenasaturated.
