Hypertrophic Cardiomyopathy: Iimpawu, oonobangela, unyango kunye nothintelo Jonga iSampulu yeZilumkiso eziKhawulezayo VUMELA IZAZISO Kwizilumkiso zemihla ngemihlaNgaphandle nje
-
Chaitra Navratri 2021: Umhla, iMuhurta, izithethe kunye nokubaluleka kwalo mnyhadala -
- U-Hina Khan uyakhazimla phezulu nge-Copper Green Eye Shadow Kwaye i-Glossy Nude Lips Fumana ukuKhangela kumanyathelo ambalwa alula!
- I-Ugadi kunye ne-Baisakhi 2021: Spruce Jonga ukuHamba kweFestive kunye neeCelebs-eziPhefumlelweyo zeSuti
- I-Horoscope yemihla ngemihla: 13 Epreli 2021
Ungaphoswa
- USharad Pawar uya kukhutshwa esibhedlele ngeentsuku ezimbini
- Ixabiso leGolide liwe ngokungekho xhala kwiiNBFCs, iibhanki kufuneka ziBukele
- Amatyala e-AGR kunye nefandesi yakutshanje yeSpectrum enokuthi ichaphazele icandelo leTelecom
- I-Yonex-Sunrise India ivule i-2021 iseti ngoMeyi, eza kubanjelwa ngasemva kweengcango ezivaliweyo
- UGudi Padwa 2021: UMadhuri Dixit ukhumbula ukubhiyozela uMnyhadala weAuspicious kunye nosapho lwakhe
- Mahindra Thar Ukubhukisha ukuwela i-50 000 Milestone kwiinyanga nje ezintandathu
- Isiphumo sokugqibela se-2021 samapolisa e-Bihar Bihar
- Iindawo ezili-10 ezigqibeleleyo zokundwendwela eMaharashtra ngo-Epreli
I-Belly Fat evuthayo ukuzilolonga, ukuzilolonga okulula ukuze uphulukane neBelly fat Workout Bukela ividiyoNgaba isisu sakho esityebileyo siyakukhathaza? Ngaba unengxaki yokufumana isisu esicaba ngokukhawuleza? Ewe, awuwedwa. Amafutha e-Belly yeyona ngxaki ixhaphakileyo abajongana nayo abantu namhlanje kwaye amayeza ahlukeneyo ekhaya kunye nezithako kubonakala ngathi azisebenzi kakuhle. Ke, nasi isikhokelo esikhawulezayo malunga nendlela yokulahla amanqatha esisu kwiveki e-1 ngokwendalo ekhaya.
Ngenxa yendlela yokuphila yanamhlanje yokuhlala kunye nokungatyi kakuhle, akumangalisi ukuba uphuhlisa isisu esityebileyo. Kwaye ngeli hlobo, uzakube unikela iihempe ezingenamikhono, iibhulukhwe ezimfutshane kunye neelokhwe, kwaye uzakuba nexhala lokuba uza kuvela njani kwezi mpahla.
Okona kubaluleke kakhulu, ukuphulukana nala mafutha aneenkani abambelela esinqeni sakho kukukhumbuza ngako konke ukutya okucocekileyo nokukhawulezayo okuzibandakanya kuko.
Ngelixa kukho iipilisi ezingenakubalwa kunye nokulungiswa okukhawulezayo okukhoyo namhlanje kwintengiso, uninzi lwazo olungasebenziyo okanye olunobungozi obungakholelekiyo kwezempilo, ukuya kwindalo kuya kwenza iqhinga.
Ke, funda ukuze wazi ukuba ulahlekelwa njani ngamanqatha esisu kwiveki e-1 ngokwendalo ekhaya.
1. Ukutya iziQinjana ezincinci rhoqo
Ukutya iziqwengana ezincinci ngalo lonke usuku kuyindlela elungileyo yokulahla amanqatha esisu kwiveki e-1. Endaweni yokutya izidlo ezithathu ezizeleyo kunye nokugcwalisa inkqubo yakho yokwetyisa, kuya kufuneka utshintshele kukutya iinxalenye ezincinci malunga neeyure ezi-2 ukuya kwezi-3 ngokwahlukeneyo. Izibonelelo zokutya iziqwengana ezincinci ziya kukunceda ukuba ulahlekelwe ngamanqatha esisu kwaye yonyuse imetabolism yakho, eya kuthi itshise amanqatha amaninzi.
2. Ukunciphisa ukuNgeniswa kokutya okune-fiber ephezulu
Ukuba ungumntu osoloko enengxaki yokuqunjelwa, kuya kufuneka ukuba ube nokutya okungaphelelanga kokutya okunefayibha okufana ne-broccoli, iimbotyi, ihlumelo laseBrussels, kunye nekholifulawa. Ukuqunjelwa kukhokelela kwisisu esityebileyo kunye nesisu esidumbileyo. Imifuno enefayibha ephezulu ekhankanywe apha ngasentla ilungile emzimbeni, kodwa iyabulala imo yomzimba wakho. Kuyacetyiswa ukuba uziphelise ekutyeni kwakho ngeveki e-1, njengoko zibangela irhasi kunye nokudumba.
3. Yandisa ukufakwa kweziqhamo ezitsha nemifuno
Kuyacetyiswa ukuba ungadli imifuno emininzi kunye neziqhamo ngexesha elinye. Kungcono uzitye ngezahlulo ezincinci emini, njengoko zisenza ukuba isisu sakho solule. Kodwa qinisekisa ukuba ipleyiti yakho igcwele imifuno kunye neziqhamo ezinemibala eqaqambileyo ukuze zikunike inani eloneleyo lezakhamzimba kunye namandla. Oku kuyakunceda ekukhawuleziseni inkqubo yokuphulukana namanqatha esisu.
4. Nciphisa ubisi
Iimveliso zobisi zibangela igesi engonwabisiyo kunye nokuqunjelwa kwaye oku kuyenzeka kuba abanye abantu banobunzima bokucola 'i-lactose', iswekile efumaneka kwiimveliso zobisi. Ke kuya kufuneka wenze ntoni? Kucetyiswa ukuba ube neyogathi engenanto kwaye unamathele kwiinxalenye ezincinci zobisi kunye neemveliso zalo.
5. Yitya ukutya okunePotassium eninzi
Ukutya okuphezulu kwi-potassium zii-avocado, ipapaya, iibhanana, imango, i-cantaloupe kunye neyogathi. Banenani lezibonelelo zokunciphisa ibloat. Kungenxa yokuba i-potassium sisichitho sendalo esinceda ukunciphisa ukugcinwa kwamanzi kunye nokukhukhumala esiswini. Le minerali idityaniswa nesodium enceda ukulawula ulwelo olujikeleze iiseli zakho kwaye igcina umzimba wakho ungagcini amanzi amaninzi.
6. Yitya ngakumbi amaqunube kunye namandongomane
Amaqunube kukutya okunciphisa kakhulu amanqatha. Inzululwazi ibonakalisile ukuba amajikijolo ayamisa iiseli ezinamafutha ukuba zingakhuli. Ikwanceda iiseli ezinamanqatha ekuveliseni 'i-adiponectin' ihomoni enceda ukunciphisa ukudumba ngelixa ithoba iswekile yegazi. Kwelinye icala, amandongomane ayanceda ukugcina isisu sakho sicabalele. Sebenzisa ii-almonds, ii-walnuts, ii-cashews, i-nati zaseBrazil, njl., Kanye ngeveki.
7. Qalisa usuku lwakho ngeSmoothie
I-Smoothies yindlela efanelekileyo yokuhlala unamanzi kwaye usempilweni. Ngokuqinisekileyo zilula ukuzenza kwaye yenye yeendlela ezilungileyo zokulahlekelwa ngamanqatha esisu kwiveki e-1. Iphakamise ukuba une-watermelon smoothie, njengoko esi siqhamo sine-amino acid ebizwa ngokuba yi-arginine eyaziwayo ukunciphisa amanqatha omzimba kunye nokwandisa ubunzima bezihlunu.
Ipineapple smoothie ikwalungele ukunciphisa umzimba, kuba esi siqhamo sine-enzyme ebizwa ngokuba yi-bromelain enceda ukuphula iiprotheyini kunye nokuthintela ukuqunjelwa.
8.Ijinja yokwehla kobunzima
Ijinja ayincedisi kuphela ekuthomalaliseni amathumbu akho kwaye inciphise ukuqunjelwa kodwa ikwayindlela efanelekileyo yokunyanga irhasi. Unokuba nayo iti yejinja, okanye ungayifaka iti eluhlaza. Kwakhona, ijinja kunye neti yelamuni yindibaniselwano elungileyo yokwehla kobunzima. Iingcambu zejinja zisetyenziswa njengefomula encinci kuba iipropathi zayo zikhuthaza ukwehla kobunzima.
9. Ukuzilolonga kweCardio
Ukuzivocavoca iAerobic sisixhobo esomeleleyo ngokuchasene namanqatha esisu. Izifundo ziye zafakazela ukuba umthambo we-cardio ungasusa amanqatha e-visceral anzulu agcinwe esiswini. Ukuhamba ngokukhawuleza okanye ukuqubha kufuneka kube yindlela yokuphuma xa ufuna isisu esisicaba kwiveki e-1. Unokuthatha imisebenzi ye-aerobic kangangemizuzu eli-10 ngaphezulu kosuku, endaweni yokuzama ukuzilolonga rhoqo ixesha elide.
Izinto ezimbalwa zendalo ezinokunceda ekulahlekelweni ngamanqatha esisu kwiveki e-1 ngumgubo we-ginger owomileyo, ibhotolo, ipepile emnyama, i-ajwain, imbewu yekumin kunye netyuwa. Zonke ezi zithako xa zithathiwe kunye zinokwenza imimangaliso.
Ikhompawundi ebizwa ngokuba yi-gingerol ekhoyo kwijinja yenye yezona zinto zixhaphakileyo ezincedayo ekuthinteleni ukuqokelelana kwamafutha esiswini. I-Buttermilk sesinye isithako esinceda ukuphucula ukwetyisa kwaye sinceda ekupheliseni amafutha esiswini.
Indlela yokusebenzisa izithako zezi:
- Thatha ipinki yomgubo owomileyo wejinja.
- Thatha ipinki yepowder emnyama.
- Thatha ipinki encinci ye-ajwain yembewu yomgubo.
- Ipinki yecumin imbewu yomgubo.
- Ipinki encinci yetyuwa yetyuwa.
- Yongeza ezi zithako kwiglasi yebhotolo.
- Sela kabini ngemini.
Yabelana eli nqaku!
Ukuba uyakonwabela ukufunda le nto, nceda ungalibali ukwaba eli nqaku!
AMANQAKU Ahambelana: Unciphisa njani ubunzima ngokutya okuSaladi okuSempilweni
