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Ifayibha ekudleni | Izibonelelo zezeMpilo | Ukuphulukana nobunzima | UBoldskyNgokukhawuleza ukuba ingcinga yokulahleka kwesisindo ibonakala engqondweni yethu, into yokuqala esicinga ukuba siyitya kancinci. Umntu kufuneka aqonde ukuba ukwehla kobunzima ayisi malunga nokunciphisa ubungakanani bokutya kunokuba ichaphazele ukusilela kweekhalori. Oku kuthetha ukuba ngelixa sithatha ubunzima beseshoni yelahleko, eyona nto iphambili ekufuneka siyenzile kukutshisa ikhalori engaphezulu kokutya.
Ngenxa yoku, abantu bangenela iseshoni enzima yokuzivocavoca balandela itshathi efanelekileyo yokutya, okanye benze umthambo rhoqo kunye neyoga kwakusasa. Kodwa njengoko le iyinkqubo yoxinzelelo, uninzi lubonwa lushiya isiqingatha sendlela.
Rhoqo, uxanduva kunye nokungasebenzi kufuneka kubekw 'ityala. Kananjalo, kunokwenzeka ukuba unciphise ukutya okukhawulezayo okuya kuphinda kuzalise iikhalori ezitshisiweyo.
Ke ngoko, kubalulekile ukuba utye okusempilweni kwaye ube nokutya okune-fiber enezinto ezinokunceda ukunciphisa umzimba. Ukunikwa apha ngezantsi zezinye zezona zinto zityebileyo zokutya ezinefayibha.
1. Iiavokhado
I-avovoc, ikakhulu efumaneka eMexico, sisiqhamo esinye sejikijolo esinamandla okunciphisa amanqatha esiswini alandelayo kunye nokunciphisa umzimba. Inceda ekulawuleni inqanaba le-cholesterol. Uphononongo lubonisa ukuba ukufunxa i-avokhado ngosuku okanye ukukhetha ioyile ye-avocado ukupheka kunokunika uncedo olukhulu ekunciphiseni amafutha esiswini.
Kungenxa yokuba ioyile ityebile kwi-monounsaturated kunye ne-oleic fatty acids ebangela imetabolism kwaye itshise amanqatha amaninzi. Ngaphandle koko, inezakha mzimba ezibalulekileyo, ezonyusa amajoni omzimba kunye nomxholo weekhalori ezisezantsi kwenza ukuba kube kukutya okufanelekileyo ukunciphisa umzimba.
Izinto ezimangalisayo ongazazi malunga neeAvokhado
2. Amaqunube
Amaqunube kukubulawa okuncinci kweziqhamo ezisempilweni ezibonise ifuthe elibalulekileyo ekunciphiseni amanqatha esisu. Bangumthombo otyebileyo we-antioxidant kunye nefayibha, eyenza ikhaka elijikeleze umzimba kwaye ikhuthaze inqanaba lokutya. Zombini iiblueberries kunye namaqunube zibonise isiphumo esinokubakho ekunciphiseni ubunzima bomzimba, ukwehlisa amanqatha egazi, ukwehlisa inqanaba le-cholesterol, kunye nokulawula iswekile yegazi.
Uphando luthi abantu abadla phantse ama-25-35g amajikijolo ngosuku banokunciphisa ukuya kuma-calories angama-300. Unokuba ne-pudding yelanga (eyenziwe nge-blueberries) okanye ube nenani elilinganayo zombini amajikijolo njengokutya okuhlwa.
3. Imbewu yeflakisi
Imbewu yeflakisi yimbewu encinci emdaka kodwa ipakishwe zizakha-mzimba ezinokunciphisa ukudumba, zibangele imetabolism, kwaye iyisisithinteli sendalo esithandekayo. Ziyanceda ekomelezeni impilo entle yentliziyo. Ezi mbewu ziqulathe ifayibha yokutya ecothisa inkqubo yokwetyisa.
Ngaphandle koko, ubukho obaneleyo be-omega3 aids ekuthinteleni ukutyeba kakhulu kunye nezifo zentliziyo. Unokuyicola imbewu yeflakisi kwaye uyisebenzise kwi-oatmeal, iyogathi, isaladi, okanye njengokusasazeka kwisonka. Ukutya amacephe amabini embewu yeflakisi kunokunciphisa iikhalori ezingama-250-500 ngosuku.
4. Iiamangile
Iiamangile ziintongomane ezinokuhluthisa isisu sakho ixesha elide. Unokuba nesitya esincinci seeamangile njengamashwamshwam okuhlwa, anokunciphisa indlala yakho kude kube sisitya sangokuhlwa ngenxa yamafutha e-monounsaturated kunye nefayibha yokutya ekhoyo kuyo.
5. Amakhiwane amatsha
Amakhiwane ziziqhamo eziswiti ezinceda ekulawuleni ukusetyenziswa kwekhalori kunye nokunikezela ukutya okufanelekileyo. Ikhiwane elikhulu libonelela ngeekhalori ezingama-47 emzimbeni kwaye liyindlela enokutya esempilweni. Yiba namakhiwane njenge dessert yokunciphisa ukusetyenziswa kweswekile.
Ifayibha yokutya ekhoyo kumakhiwane inika imvakalelo yokugcwala kwaye inciphise indlala. Sebenzisa amakhiwane amatsha endaweni yejem yamakhiwane okanye aqhubekileyo, njengoko eneswekile eninzi, ebangela ukutyeba.
Nazi izizathu ezi-10 eziphambili zokongeza amakhiwane kwisidlo sakho
6. Ikhokhonathi
Ikhokhonathi sisiqhamo esifumaneka ngokulula esisetyenziselwa ukutya ukutya okuluhlaza okanye ekuphekeni. Ngokwesiqhelo, ioyile esuka kwikhokhonathi isetyenziselwa ukupheka. Kuyabonakala ukuba ioyile yekhokhonathi inokuba luncedo ekunikezeleni ukunciphisa umzimba. Iqulethe i-triglycerides ye-chain-medium, i-acid enamafutha eyenza i-metabolism kunye nokutshisa amanqatha agcinwe esiswini. Ngaphandle koko, ukusebenzisa ioyile yekhokhonathi kunokukunika isisu kwisisu sakho kunye nokunciphisa ukutya. Yisebenzise ukupheka okanye ukunxiba isaladi yonke imihla kunye nokunciphisa ubunzima obulandelayo.
7. I-Artichoke
Isicatshulwa kwi-artichoke senze isiphumo esihle kulawulo lweswekile kunye nokunceda ukunciphisa umzimba. Yenye yezona mifuno zindala zilinywa e-Ethiopia.
Le mifuno iqulethe inani elaneleyo lemagniziyam, ivithamin C, ifolic acid, ifayibha yokutya, imanganizi, kunye nezinye izakha mzimba ezibalulekileyo. Isicatshulwa se-artichoke ngoku sifumaneka ngokulula kwimarike, ethi xa isetyenzisiwe ikhuphe ukugcinwa kwenyongo.
Inceda ekususeni ityhefu kunye namanzi angafunekiyo emzimbeni kunye nokukhuthaza ukunciphisa umzimba. Yenza le mveliso okanye imifuno yeatitchoku ngqo kwisidlo sakho.
8. ICandelo leNgqolowa elingasetyenziswanga
Ingqolowa ye-ngqolowa epheleleyo iqulethe iinkozo kunye nefayibha enceda ekunciphiseni amafutha agciniweyo. Olu lukhetho oluhle kakhulu kwasekuseni kuba luyenza lula inkqubo yokwetyisa kunye nomxholo wefayibha kuyo, kwaye inceda ukutshisa amanqatha agciniweyo.
Inomdibaniso ogqibeleleyo wazo zonke izakhamzimba ezibalulekileyo zokuqalisa kusasa okunempilo. Ukongeza, kuyanceda ukuba uhlale ugcwele ixesha elide. Faka endaweni yokutya okuziinkozo rhoqo nge-ngqolowa engaphunyezwanga yokunciphisa ubunzima obunokubakho.
9. Iipeyisi
I-ertyisi zezona mifuno zithandwa kakhulu ebusika. Iipeyisi eziluhlaza ngumthombo otyebileyo wefayibha kunye nevithamini. Ukuzisebenzisa mihla le kunokukunceda ukuba unciphise umzimba kwaye usebenze njengokuthintela ukutya kwendalo. Ungazibilisa kwisaladi okanye uzitye ziluhlaza.
Iiresiphi ezimnandi zisebenzisa ii-Peas eziluhlaza
10. Okra
I-Okra ngumthombo otyebileyo we-folic acid, i-vitamin C, i-calcium, kunye ne-Vitamin B. Ukutya i-okra kwisidlo sakusasa okanye emva kwesidlo sasemini kunokubangela isixa esikhulu sefayibha emzimbeni enceda ukwehlisa amanqatha kunye nokunciphisa ilahleko.
Ukuba usezantsi komxholo wekhalori, lukhetho olunempilo lokutya olunelisa ukutya kwakho kwaye likugcine ugcwele ixesha elide. Kukwabonwa njengokulawula inqanaba leswekile yegazi, izifo zesisu, kunye neswekile yokukhulelwa. Ukusetyenziswa ikomityi enye kuyo kunokubonelela nge-4 g yefayibha, ke ubuncinci ubunamaxesha ama-3-4 ngeveki.
11. I-Acorn Squash
Isikwashi yimifuno efumaneka ehlotyeni nasebusika ebonakalise isibonelelo esilandelayo ekuncedeni ukunciphisa umzimba. Ngenxa yomxholo wekhalori ephantsi, isikwashi sinokongezwa kwisobho sakho semifuno okanye isaladi eluhlaza. Zombini i-squash yehlobo kunye ne-squash yasebusika (i-squash squash) inceda ekunciphiseni amafutha emzimbeni ngenxa yomxholo we-fiber osisityebi kuwo. Ukutya i-acorn squash ebusika kuya kunceda ukutshisa ezo kilos zingafunekiyo emzimbeni.
12. Ihlumelo laseBrussels
Amahlumela eBrussel lolunye lweendlela ezinempilo kubantu abenza iiseshoni zokunciphisa umzimba. Oku kutya kutya kuqulethe isixa esikhulu sefayibha yokutya, i-folacin, ikhalsiyam, i-potassium, kunye nevithamini A. Umxholo wefayibha kuzo awuncedisi kuphela ekunciphiseni amafutha emzimbeni kodwa uyanceda nasekunciphiseni inqanaba le-cholesterol. Ukongeza, isusa ityhefu emzimbeni kwaye ikhuthaze ukunciphisa umzimba. Ikomityi ye-Brussel ephekiweyo ineekhalori ezingama-25 kwaye ihlala ityiwa kwakusasa okanye ixutywe nesaladi yemifuno.
13. Iitheniphu
Iitheniphu zingumthombo otyebileyo wefayibha yokutya ekhuthaza ukwetyiswa okunempilo kunye nokukhupha umzimba emzimbeni kwiityhefu ezingafunekiyo. Ukulayishwa ngefiber, i-turnips yindlela efanelekileyo yokutya ngexesha lesidlo sasemini okanye isidlo sakusihlwa, ukwenzela ukunciphisa ukugaya, ukwandisa izinga lokunciphisa umzimba, nokunciphisa ubunzima bomzimba. Ngaphandle koko, isusa ukuqhina kwaye isuse intshukumo yamathumbu. Banokutya okuqhelekileyo kwaye unendlela yokugaya esempilweni.
Imifuno eyi-8 enokutya abantu abanesifo seswekile
14. Iimbotyi eziMnyama
Iimbotyi ezimnyama lukhetho lokutya olusempilweni kubantu abanqwenela ukujonga ilaphu kunye nokusika i-flab. Banceda ekunciphiseni ubunzima kunye nokulawula inqanaba leswekile yegazi. Iibhontshisi ezimnyama ziqulathe iikhalori ezisezantsi kunye nefayibha ephezulu, ebangela ukwetyiswa kunye nokukhuthaza ukunciphisa umzimba. Unokubilisa iimbotyi ezimnyama ngeeminqathe, iimbotyi, iimbotyi, njl, okanye wenze i-curry engacoliyo kwaye unayo nerayisi ngesidlo sasemini okanye isidlo sangokuhlwa.
15. Iichickpeas
Iichickpeas zizinto eziqhelekileyo zasekhitshini ezifumaneka kuwo onke amakhaya. Le yimithombo etyebileyo yeprotein kunye nefayibha yokutya, zombini ezi zinto zibalulekile ekukhawuleziseni inkqubo yokunciphisa umzimba.
Unokubabilisa njengokutya okulula emva kwesidlo sakusasa nasemva kwemini. Isitya esincinci sokuhambisa amantshontsho siza kuzalisa isisu sakho kwaye sinciphise ukutya kwakho. Yisebenzise iintsuku ezingama-3-4 ngeveki ukuze ufumane izibonelelo ezifanelekileyo.
16. Iimbotyi zeLima
Ukuba unqwenela ukunciphisa ubunzima bakho ngokukhawuleza, zisebenzise iimbotyi zelima njengenxalenye yokutya kwakho kwesiqhelo. Ityetyiswe ngefayibha kunye neprotheni, iimbotyi ze-lima zisebenza njengomthombo wendalo wokunciphisa ubunzima, ukuphucula ukwetyisa okufanelekileyo, kunye nokulawula inqanaba leswekile yegazi. Umxholo wefayibha kwiimbotyi ze-lima zinceda ngakumbi ekwandiseni imetabolism yomzimba kunye nokunciphisa iikhalori ezingaphezulu.
17. Yahlula ii-ertyisi
Ukwahlula ii-ertyisi kunokuba yinto ebalulekileyo ekutyeni kwakho kwemihla ngemihla. Le yimithombo etyebileyo yeprotein enganiki kuphela amandla afanelekileyo emzimbeni kodwa ikwakhuthaza ukunciphisa umzimba. Njengefayibha, iprotein iyanceda ekutshiseni iikhalori kwaye icothise inkqubo yokwetyisa.
Ngenxa yoko, uya kuziva ulambile kancinci emva kokutya ukutya kwee-ertyisi. Unokuba nazo kwisaladi okanye wenze isitya sesuphu njengesibheno sangokuhlwa.
18. Iilensi
Iimbotyi ezifana neelentile zifumaneka ngokulula ekhitshini. Ezi lentili zingumthombo ocebileyo weprotheni kwaye ziqulethe inani elincinci leekhalori kunye namafutha. Zineempawu ezikumgangatho ophezulu zefayibha enyibilikayo, ethoba inqanaba lecholesterol kwaye icothise inkqubo yokwetyisa.
Ngaphandle kobukho besitatshi esinganyangekiyo kwiilentile, ezi zitshisa amanqatha agciniweyo kwaye zilawule ukutya kwakho. Ukongeza, iilentile zizinto ezintsonkothileyo ezithi zinciphise ukwaphuka kwee-carbs kwaye zinike amandla emzimbeni ixesha elide.
Iindidi ezili-10 zeedali kunye neziBonelelo zeMpilo yazo
19. Amandongomane
Amantongomane anje ngee-walnuts, ii-cashews, iipistachios, ii-almonds, kunye namandongomane aseBrazil zizityebi zemithombo yezondlo kunye ne-antioxidants. Amantongomane angenza isidlo esimnandi ngokuhlwa xa isisu sakho sinqwenela ukuntywila kwinto ethile.
Isitya esincinci samandongomane sinokuhlutha indlala yakho kwaye sikugcine ugcwele ixesha elide. Kuhlala kubonwa ukuba abantu abanamandongomane ngaphambi kwesidlo sangokuhlwa, babonisa iziphumo zokunciphisa indlala. Amantongomane aqukethe amafutha e-polyunsaturated anciphisa ukugcinwa kwamafutha kunye nokuphucula i-insulin metabolism efunekayo ukunciphisa umzimba.
20. Imbewu yeChia
Imbewu ye-Chia yenza ukhetho kwasekuseni olusempilweni kunye noncedo ekulahlekeni kobunzima obulandelayo. Ezi mbewu zincinci zilayishwe ngefayibha, enika ukugcwala kunye nokunciphisa umnqweno wakho wokufumana amashwamshwam angenampilo ngexesha lakusasa.
Ukuhlutha okunikezelwa ziimbewu ze-chia kuthintela umntu ekutyeni kakhulu, oko kukwenza uzive udangele. Izifundo ziveza ukuba amacephe ama-2 embewu ye-chia aqukethe i-10 g yefayibha, eyaneleyo ukunciphisa ubunzima bomzimba. Yiba nabo kwi-oatmeal yakho rhoqo kwaye emva kwesithuba esinikiweyo, jonga iziphumo kuwe.
21. Uquinoa
Iquinoa iqulethe isixa esikhulu sefayibha kunye neeprotein kwaye inokudliwa ngexesha lesidlo sakusasa. Ukuhanjiswa kwequinoa kubonisa isalathiso esisezantsi se-glycemic kwaye kunciphisa inkqubo yokwetyisa.
Yindlela esempilweni yokuqala usuku lwakho kunye nequinoa ekwanikezela nokugcwala, ukuze ungatyisi ukutya okungenampilo. Ngale ndlela, kuthintela ukusetyenziswa kweekhalori ezingaphezulu kwaye kukhuthaza ukwehla kobunzima.
22. Brokholi
I-Brokholi yimifuno eluhlaza enenqanaba elisezantsi leekhalori. Ukutya i-broccoli njengokutya okutya kunokunikezela ukunciphisa umzimba ngenxa yokuba inamanzi aphezulu. Ngaphandle koko, ikwaqulathe nefayibha, iivithamini A, C, kunye neK, kunye ne-calcium, eyenza ukuba ibe lukhetho olusempilweni lokudityaniswa kwisitya sesaladi yeveggie. Inika isisu esiswini ixesha elide kwaye iphinde ilawule uxinzelelo lwegazi kwaye ikhuthaze impilo entle yentliziyo.
23. Iirasbheri
La maqunube amancinci abomvu abomvu ngoovimba benqanaba eliphezulu le-fibr, aphantsi enamafutha, kunye nomxholo wekhalori. Ziyatyebiswa zizondlo ezifana nobhedu, i-manganese, i-folic acid, iivithamini, i-iron, njalo njalo, ezibalulekileyo ekunyuseni amajoni omzimba, ukuthintela uhlaselo lweentsholongwane kunye nokukhuthaza ukunciphisa umzimba.
Iirasibheri ziqukethe isixa esikhulu samanzi, esenza ukuba satiety nokuba sisebenze kancinci. Ungayifumana ngokuthe ngqo kwi-oatmeal yakho yokukhonza okanye wenze i-raspberry smoothie. Ukuqhubela phambili, inqanaba elisezantsi le-glycemic yee-raspberries zinceda ekulawuleni iswekile yegazi kunye nokunceda ukunciphisa umzimba.
24. iGuava
Igava sisiqhamo esifanelekileyo esifumaneka ngamaxesha onke onyaka. Uninzi lwethu luyayithanda ukuba iludle luhlaza. Kuyabonakala ukuba iguava eluhlaza inenani elincinci leswekile kunama-apile, iiorenji, ilamuni, njl. Isiqhamo ngumthombo otyebileyo weevithamini, iiproteni, kunye nefayibha, zonke zidibene ukubonelela ngesondlo esaneleyo emzimbeni.
Ngapha koko, iprotein kunye nomxholo wefayibha kwigava inceda ekunciphiseni imetabolism kunye nezixhobo ekususeni amafutha emzimbeni. Inika imvakalelo yokuhlutha kwaye ikwenze uzive ungalamba.
25. Ithanga
Ithanga yimifuno exhaphakileyo efumaneka emarikeni. Uninzi lwethu lunayo neminye imifuno kwii-curries. Ithanga, nangona lingenancasa, liqulathe isixa esikhulu sefayibha yokutya enciphisa ukwetyisa kwaye inceda ukutshisa iikhalori ezongezelelweyo. Ithanga linokuba luncedo ekukhuthazeni ukunciphisa umzimba kunye nokuzinzisa inqanaba leswekile yegazi. Ngaba unayo iintsuku ezingama-2-3 ngeveki, nokuba ubilisiwe okanye ngohlobo lwekhari yeziphumo ezifanelekileyo.
26. iRharnate
I-Pomegranate inembewu encinci enezithambisi zendalo kwaye ityebile kwizakhamzimba kunye nee-antioxidants. Ukusetyenziswa kweglasi yeerharnate kunganceda ekunciphiseni ubunzima obulandelayo. Uphando luthi ukusela iirharnati kunganceda ekunyangeni ukukhuluphala ngenxa yobukho beepolphenol kunye nee-antioxidants. Ngaphandle koko, iirharnati ziyanceda ekwehliseni inqanaba le-cholesterol kwaye kuthintela ukukhula kweeseli zomhlaza. Yiba neglasi yeerharnati ijusi yonke imihla ukulwa nokukhuluphala.
Izibonelelo ezi-11 zezeMpilo zePomegranati
27. Irhasi
Irhasi yindawo efumanekayo yokutya okuziinkozo okunokwenza isidlo sakusasa esifanelekileyo. Ngumthombo otyebileyo wefayibha owonyusa umzimba kunye nokunika ukulahleka kwesisindo. Ngaphandle koko, ukusela ibhali yamanzi ngaphambi kwesidlo ngasinye kunokunceda ekunciphiseni ukwetyisa nasekutshiseni iikhilogremu ezongezelelekileyo. Ngokwenza amanzi ebhali, yongeza iglasi yamanzi acocekileyo kunye neepuni ezi-2 zerhasi. Ukucoca amanzi kwaye ube nakho ngaphambi kokutya kwakho. Iya kunceda nasekunciphiseni indlala yakho.
28. Kiwi
I-Kiwi sisiqhamo esifanelekileyo kubantu abaphantsi kweseshoni yokwehla kobunzima. Esi siqhamo siqulathe isixa esikhulu sefayibha yokutya, ekhuthaza ukwanela okunciphisa ukuthanda ukutya. Ngaphandle koko, ii-polyphenols kunye ne-antioxidants ezikhoyo kwi-kiwi zinceda ekunyangeni ukutyeba kakhulu. Abantu abatya i-kiwi yonke imihla baye baboniswa ukuba baphulukane nobunzima ngaphezulu kwexesha. Ikhalsiyam ekhoyo kwi-kiwi ayaneli nje ukomeleza amathambo kodwa ikwanceda ekulinganiseni ubunzima bomzimba. Yiba nayo yonke imihla njenge-snack yakho yasemva kwemini.
29. Ibhanana
Ibhanana inokukunceda ugcine isinqe esifanelekileyo. Ityebile kwi-carbohydrate kwaye ineekhalori ezisezantsi. Ngaphandle koko, ukutya ibanana enye kunika imvakalelo yokugcwala kwaye kunciphisa indlala. I-Banana ikwanceda ekunikezeleni isixa esaneleyo samandla emzimbeni kwaye yonyuse imetabolism. Ke emva kweseshoni yokuzilolonga, yitya ibhanana hayi kuphela ukukhuthaza ukwehla kobunzima, kodwa ukuzalisa amandla alahlekileyo.
30. Beet
Ityetyiswe ngazo zonke izakha mzimba eziyimfuneko njenge potassium, nemagniziyam, intsimbi, novithamini C, njalo njalo, i-beet kukutya okuncomekayo kokunciphisa umzimba. I-Beet ikwonyusa amajoni omzimba kwaye isuse amanzi amaninzi emzimbeni, anokuthi akhokelele ekuzuzeni ubunzima.
Ungadla ukubethwa okuluhlaza njengenxalenye yesaladi yakho, wenze isuphu yeveggie, okanye ube neglasi yejusi yokukhupha ijusi eqinisa inkqubo yokwehla kobunzima. Sisiselo esinempilo nesendalo sokungxolisa indlala yakho ngokunjalo.
31. Isiqhamo seediliya
Iziqhamo zeediliya ziza ngembala eyahlukeneyo kunye nencasa, kodwa yimithombo etyebileyo yezondlo ezibalulekileyo kunye neekhalori ezisezantsi. Iyanceda ekulweni umhlaza kwaye ikhuthaze inqanaba elifanelekileyo levithamini C kubantu abadala. Phakathi kwezibonelelo zayo ezininzi zezempilo, iziqhamo ze grapefruit zinceda ukunciphisa umzimba ngoncedo lwe-enzyme ebizwa ngokuba yi-AMP-activated protein kinase (AMPK).
Xa le enzyme ivulwa, yonyusa imetabolism kwaye isebenzise amafutha agciniweyo kunye neswekile yokuvelisa amandla emzimbeni. Ijusi yesiqhamo iluncedo kunayo nayiphi na ipilisi yokulwa nokutyeba. Kuyabonakala ukuba ukutya isiqhamo somdiliya ngosuku kunokubonelela ngokuhla kobunzima obulandelayo.
32. Ingqolowa ipasta iphela
Faka ipasta yakho yomgubo ocoliweyo rhoqo kunye nepasta yengqolowa yokunciphisa ubunzima. Kungenxa yokuba i-pasta epheleleyo yeenkozo iqulethe isixa esikhulu sefayibha, eziyimfuneko ekwaphuleni amanqatha agciniweyo, ekunciphiseni imetabolism, kunye nokukhuthaza ukwanela.
Ipasta inokuba sisidlo sakho xa udibene nemifuno okanye inkukhu. Lukhetho olusempilweni lwesidlo sasemini okanye isidlo sangokuhlwa kunye noncedo ekunciphiseni ubunzima bomzimba obulandelayo kunye nokususa ukuqhina.
Uhlobo lweIndiya lweTomato yePasta!
33. Iipistachio
Iipistachios ngamandongomane anokuba mncinci ngobukhulu kodwa amnandi ukutya kwaye ancedise ukunciphisa ubunzima. Isitya esincinci seepistachios ngaphambi kwesidlo sasemini sinokunciphisa indlala yakho emva koko. Ungabongeza nakwisaladi yakho.
Kuyabonakala ukuba ukuba iipistachios zityiwe kathathu ngeveki, emva kokuphela konyaka umntu unokuphulukana neepawundi ezi-7. Ngapha koko, le nut iyanceda ekwehliseni umngcipheko wentliziyo kunye nokukhuthaza i-cholesterol elungileyo.
34. Iapile
Iapile ngemini igcina ugqirha engekho. Le ntetho indala ibonisa ukuba izakha mzimba ezikhoyo kwii-apile ziyanceda ekwakheni ikhaka elithintela naziphi na iintsholongwane ezingena emzimbeni.
Kodwa, iiapile ziluncedo ngokulinganayo ekunciphiseni ubunzima. Zineekhalori ezisezantsi kwaye ziquka amanzi kunye nefayibha. Zikhuthaza ukugcwala kwaye zinciphisa indlala. Yiba neapile yonke imihla emva kwesidlo sasemini ukwanelisa isisu sakho.
35. Iibhatata ezibhakiweyo
Iitapile, nokuba zimnandi okanye zicacile, ziyinxalenye yokutya kwethu kwemihla ngemihla. Ziqulathe izakha mzimba ezibalulekileyo kwaye zineekhalori ezisezantsi. Ke ngoko, banokwenza indawo ebalulekileyo kwitshathi yakho yokutya.
Ukuba ubile ibhatata ngokufefa ngetyuwa, ayisiyiyo indlala kuphela kodwa ikwanayo nefayibha, enceda ekunciphiseni ubunzima. Banesidlo sakusasa kunye nezilayi zesonka ezi-2 okanye njengokutya okulula.
36. Imbewu yamathanga
Njengamathanga, imbewu yayo iyanceda ekukhuthazeni ukunciphisa umzimba. Imbewu yethanga iqulethe isixa esikhulu sefayibha kunye ne-omega 3s kwaye ityebile kwizakhamzimba kunye neeminerali. Ukuba nembewu yethanga kunokukunceda uchithe ezo kilos zongezelelweyo kwaye ufumane imilo oyifunayo. Ukongeza, ikwalawula ubungakanani beswekile esityiweyo emzimbeni kwaye ilawula inqanaba leswekile yegazi.
37. Iimango
Esona siqhamo sonyaka sehlobo esihle, iimango zithandwa ngabantu abaninzi. Amaxesha amaninzi abizwa ngokuba ngukumkani weziqhamo, iimango zezamashwamshwam ziphilile ezinokukhuthaza ukwanela.
Zine-beta-carotene, enceda ekunciphiseni umngcipheko womhlaza. Ikwangumthombo otyebileyo weevithamini C kunye no-B, kwaye ine-lycopene, i-antioxidant enceda ekulahlekeni kobunzima. Ukusetyenziswa kwemango yonke imihla kunokunika ulusu olungenasiphako.
Kwenzeka ntoni ukuba utya iimango ezininzi kakhulu?
38. Ipluni
Iiprune ziqulathe isixa esikhulu sefayibha yokutya eyenza ukuba kungabikho kucola kukhulu kwaye isuse ukuqhina. Banokuba yinxalenye yokutya kwakho okwehlisayo kodwa ukutyeba kwiikhalori, ezi zilungile ukuba zithintelwe njengokusetyenziswa ngokuthe ngqo. Ungabongeza kwisitya sakho sesaladi yeziqhamo kwaye ube nokutya okusemva kwemini.
39. Iimbotyi zeentso
Uninzi lwethu luyakuthanda ukuba neembotyi zentsimbi, kodwa awazi ukuba inokukunceda ekulahlekeni kobunzima bomzimba. Iimbotyi ezibomvu zezintso zingumthombo otyebileyo weprotheyini obangela imvakalelo yokugcwala emva kokutya. Ngandlela thile, kunciphisa umnqweno wakho wokufunxa amashwamshwam angenampilo kunye nokulawula inani lokusetyenziswa kwekhalori. Unokude ubilise iimbotyi ezibomvu zezintso emva kwesidlo sasemini okanye kwisaladi yemifuno.
40. Ierberberries
Ierberberries yimithombo etyebileyo ye-vitamin C, ii-enzymes ezichasayo kunye ne-antioxidants ezenza ukuba zilungele ukusetyenziswa ngelixa zizama ukufezekisa iinjongo zokuphulukana nobunzima. Ikwanayo nenqanaba eliphezulu lefayibha, elikhuthaza ukucoleka okuhle kwaye likhuthaze izinga lokutya emzimbeni.
Ngelixa incedisa ukwehla kobunzima, amaqunube ayakwandisa ukufihlakala kwe-leptin kunye ne-adiponectin, ezizezona zihomoni zitshisayo kunye namanqatha. Ngaphandle koko, ngenxa yepropathi yabo echaseneyo nokudumba, amaqunube ayanceda ekunyangeni ukulimala kwangaphakathi, okwenzeka kwiiseshoni zokuzilolonga. Unokuba namaqunube aluhlaza, uwaxube kwisaladi yeziqhamo, okanye wenze ipayi okanye ipudding uyitye.
41. IiWalnuts
IiWalnuts ngamandongomane amnandi ekwayimithombo etyebileyo yezakha mzimba kunye neeproteni. Banokwenza isibheno esincomekayo kwaye banomdla wokuthintela indalo. IiWalnuts zikwaluncedo ekulawuleni isifo seswekile kunye nokukhuthaza ukunciphisa umzimba.
I-Walnuts ine-ellagic acid, i-antioxidant ethintela ukudumba kunye nokunciphisa isifo seswekile. Ngaphandle koko, iialnuts ziqulathe ifayibha, omega3 fatty acid, kunye neprotein, ethi yehlise ngokwendalo ubunzima. Incinci ye-walnuts ngaphambi kokuba nasiphi na isidlo sinokunikezela ngemvakalelo yokugcwala.
42. Imihla
Ukuba unqwenela ukunciphisa ubunzima obulandelayo, ke faka imihla kwisidlo esiqhelekileyo. Zizityalo eziswiti ngokwendalo ezinokutyiwa ziluhlaza okanye ezinye iziqhamo ezomileyo. Ziqulathe isixa esikhulu sefayibha esinceda ukutshisa amanqatha agciniweyo kunye nokuhambisa ukunciphisa umzimba.
Yabelana ngale Nqaku!
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Amanzi eLamuni kunye neJaggery yokuNciphisa ubunzima: Ukomelela ngokuLula kweFitness
