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Zininzi iindlela kunye neendlela ezinceda ukukhuthaza ukunciphisa umzimba.
Ukusuka kwimithambo ukuya kwizongezelelo ekutyeni, uluhlu alupheli. Kwinqaku yangoku, siza kugxila ekuhloleni ezinye zeendidi zokutya eziluncedo kakhulu ezinokunceda ukukhuthaza ukunciphisa umzimba. Faka oku kutya kukutya okutya imihla ngemihla ukonyusa ukwehla kobunzima obunempilo. Thatha ujongo.
1. Ilamuni
Ipakishwe ngama-antioxidants kunye nezinye izakha mzimba, ilamuni yenye yezona ziqhamo ziluncedo kakhulu ezinceda ukukhuthaza ukwehla kobunzima. Amanzi e-lemon anokukhuthaza ukuzaliseka, ukukhulisa imetabolism kunye nokwandisa ukunciphisa umzimba [1] .
Ukusela ijusi yelamuni kwakusasa kwisisu esingenanto kunokunceda ukunciphisa umzimba.
2. Iorenji
Ii-orenji zinamafutha e-zero kwaye zingumthombo otyebileyo wee-antioxidants, ezenza ukuba zibe sesinye seziqhamo ezilungileyo zokuphulukana nobunzima [Mbini] . Ii-orenji zibonelela ngeekhalori ezingama-47 kuphela kwiigram ezili-100 kwaye zibizwa ngokuba ziziqhamo ezinekhalori ezimbi njengoko inezikhalori ezimbalwa kunoko kufunwa ngumzimba wakho [3] .
Le propati yeeorenji idlala indima enkulu ekukhuthazeni ukunciphisa umzimba njengoko iziqhamo xa zityiwe zitshisa ngaphezu kwento oyityayo.
3. UTamarind
Esi siqhamo sine tangy kwaye simuncu sine polyphenols ezine antioxidant kunye nezinto ezichasayo, ezinokunceda ukuthintela izifo ezithile [4] . Iphezulu ku-vitamin C, oku kutya kumuncu kunceda ekunciphiseni umzimba ukuba utya kube kanye ngeveki. Yongeza i-tamarind kwii-curries ukunceda ukusika amanqatha [5] .
Uphononongo lubonisa ukuba ii-tamarinds ziqulathe i-hydroxycitric acid (HCA) edibene nelahleko njengoko ithintela i-enzyme emzimbeni enceda ukugcina amanqatha. [6] .
4. iyogathi
Iyogathi engenamafutha iphezulu kwiiproteni, ikhalsiyam, iivithamini kunye neeprobiotic, eziyimfuneko kwimpilo yakho iphela [7] . Izifundo zixele ukuba iyogathi engenamafutha ngosuku inokukunceda ulahlekelwe ngamanqatha kwindawo yesisu [8] .
Phawula : Ukuba ulambile kakhulu, kuphephe ukutya iyogathi njengoko inokubangela ukudumba.
5. Utamatisi
Nangona kunokuvakala kungothusi, iitumato zinokukunceda ukunciphisa umzimba ngokususa umxholo wamafutha ongafunekiyo emzimbeni [9] . Iitumato zinokuguqula ukumelana ne-leptin, uhlobo lweprotein olunceda ukumisela umlinganiso we-metabolic kunye nokutya kwaye lidlale indima ephambili ekuphalazeni loo phawundi yongezelelweyo [10] .
6. Imango ekrwada
Iimango eziluhlaza zezinye zezinto zokutya ezilungileyo ezikunceda ukukhuthaza ukwehla kobunzima emzimbeni. Esi siqhamo sinokukunceda ukunciphisa umzimba ngokwendalo. Ukutya iimango eziluhlaza kunokunceda ukukhuthaza ukwehla kobunzima njengoko iziqhamo zikunceda ukuphucula imetabolism kunye nokwetyisa, oko ke kukhuthaza ukunciphisa umzimba okunempilo [Shumi elinanye] .
7. Iphayinaphu
Iphayinaphu inenqanaba eliphezulu le-bromelain acid etshisa amanqatha kwangoko nje ukuba isiqhamo sicoleke emva kokutya [12] . Ngaphandle kwalonto, isiqhamo sinomxholo olungileyo wefayibha onokukunceda ukulawula inqanaba leswekile yegazi kwaye kukuncede utye kancinci kuba kukugcina uzive uhluthi [13] .
8. Amla (Ijusi yaseIndiya)
I-Amla ilunge kakhulu ekulahlekeni kwesisindo ngenxa yepropathi ye-hypolipidaemic [14] . Ukutya i-amla kunokunceda ukulinganisela kunye nokuphucula imetabolism, ukunciphisa ukutyeba nokukhuthaza ukunciphisa umzimba kubantu abatyebe kakhulu [Shumi elinantlanu] .
Ngaphandle kwale sele ikhankanyiwe, imifuno enegwele ikwayindlela elungileyo yokunciphisa umzimba. Ukutya okumuncu kutshisa iikhalori ngokukhawuleza ngenxa yobukho beeasidi.
Kwinqaku lokugqibela…
Ngelixa oku kutya kumuncu kunceda ukukhuthaza ukwehla kobunzima, ukutya ukutya okumuncu ebusuku kufuneka kuthintelwe njengoko kukhulisa ukubanda nokukhohlela. Ngaphandle kwalonto, ukutya okumuncu kunokuthintela uhambo lwakho lokunciphisa umzimba ebusuku njengoko kunokubangela ukugcinwa kwamanzi.
Kwakhona, ukutya oku kutya kukodwa akunakunceda ukukhuthaza ukwehla kobunzima kwaye akunampilo. Kubaluleke kakhulu ukulandela ukutya okunempilo kunye nokuzilolonga, rhoqo.
