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Ukudityaniswa kokutya ukunciphisa umzimba ngokukhawuleza: Yazi ukuba yeyiphi eyona indibaniselwano yokutya yokunciphisa umzimba? | UBoldskyNgaba wakha weva ngokudibanisa ukutya okungakunceda ekunciphiseni umzimba? Hayi akunjalo! Kuyinyani ukuba ukudibanisa ukutya okuthile kwindlela otya ngayo kuya kunceda ekunciphiseni umzimba ngokukhawuleza.
Indibaniselwano yokutya efanelekileyo yinkqubo yokutya ukutya okudibanisa ngokufanelekileyo ukunceda ukunciphisa umzimba kunye nokwetyisa ngokunjalo. Ayizukunceda kuphela ekulahlekeni kobunzima kodwa iya kugcina indlela yakho yokwetyisa isempilweni.
Njengokuba ukuzilolonga kunye nokutya kusebenza kunye ukugcina umzimba wakho usempilweni, iintlobo ezithile zokutya zinokusebenza kunye ukukunceda ufikelele kwiinjongo zakho zokunciphisa umzimba. Indlela odibanisa ngayo ukutya okuthile inokuchaphazela indlela izondlo ezingena ngayo emzimbeni.
Ukudityaniswa kokutya nako kunokunceda ukubuyisela iswekile egazini lakho, elawula iihomoni zakho ezichaphazela ukwehla kobunzima okanye ukuzuza ubunzima.
Ukuba ufuna ukusika isinqe sakho kungabikho xesha, kuyakufuneka ukuba ubhangise uhlobo olululo lokutya kunye kwipleyiti enye. Nalu uluhlu lwezinto ezili-12 zokudityaniswa kokutya ukunciphisa umzimba ngokukhawuleza. Thatha ujongo.
1. IiAlmonds + iyogathi
Amafutha alungileyo anceda ekwandiseni ukufunxeka kwe-lycopene, enceda ukunciphisa umngcipheko womhlaza. Iivithamini ezinyibilika ngamanqatha ezinje ngo-A, D, no-E zikhona ekutyeni okuthile okufana neminqathe, intlanzi, iyogathi, njl.
2. Irayisi + Iipeyisi eziGreen
Indlela elungileyo yokufumana izihlunu eziqinileyo kukufumana iipesenti ezingama-25 ukuya kwezi-35 zeekhalori zakho kwiproteni. Irayisi yiprotein engaphelelanga kuba inee-amino acid ezisezantsi, kodwa ukongeza iibhalansi ze-ertyisi eziphumayo. Iipeyisi eziluhlaza zityebile kwi-lysine, ethi inike umzimba wakho ukomelela kweeproteni.
3. Isipinatshi + Ioyile yeavokhado
Ukuba udiniwe kukusebenzisa isipinatshi esikruqulayo esifakwe kwioyile ye-olive, kuya kufuneka ngoku uzame into entsha. Iiavokhado zilayishwe ngamanqatha e-monounsaturated anempilo anokunceda ukuphucula i-cholesterol kunye nokuthintela indlala. Ke, ukutya ukutya okufana nesipinatshi kunye neavokhado kuyakubuphinda kabini ubunzima bakho bokulahleka.
4. I-Salsa + Ichickpeas
Ukongeza ezinye i-chickpeas kwidiphu elula njenge-salsa yongeza ubuninzi ngaphandle kweekhalori kwaye ikhuthaza ukutya kwakho kwiprotheni. Ukutya ii-chickpeas rhoqo kunokuphucula ukhetho lwakho lokutya ngokubanzi. Izifundo zikwabonakalisile ukuba abantu abatya isiqingatha sekomityi yamantshontsho ngosuku babenobunzima obungaphantsi.
5. Inkukhu yaseCayenne +
Ngokophando, ukutya okuneprotein okunjengeenkukhu akuncedi nje ukwanela kodwa kunceda abantu ukuba batye kambalwa kwizidlo ezilandelayo. Ukongeza ipepile ye-cayenne kwisidlo sakho kuya kuyonyusa inkqubo yokutshisa amafutha ngokukhawuleza. Ipepile iqulethe icapsaicin, ethintela ukutya kunye nokuncipha.
6. Iidiliya ezibomvu + iHoneydew
Yenza isaladi yeziqhamo zakho ngobusi kunye neidiliya ezibomvu eziza kutshisa amanqatha kwaye ziyeke ukudumba. I-Honeydew melon yi-diuretic yendalo, ke iyanceda ukulwa nokugcinwa kwamanzi okunoxanduva lokukwenza ubonakale ukhukhumele. Iidiliya ezibomvu zinee-antioxidants ezinamandla ezinceda ukunciphisa amanqatha esisu ngokukhawuleza.
7. Iipatates + Pepper
Iitapile zingumthombo olungileyo wepotassium, ngenxa yoko uya kujongeka unciphe phantse kwangoko. Phosa iitapile kwipepile emnyama, njengoko ipepile iqulethe ikhompawundi ebizwa ngokuba yi-piperine ephazamisa iiseli ezinamafutha kwaye inokukunceda ukunciphisa isinqe sakho kunye namanqanaba asezantsi e-cholesterol.
8. Isinamoni + iKofu
Cima indlala yakho yokongeza ngokudibanisa isinamon kwikofu yakho. Isinamoni igcwele incasa, ngaphandle kwekhalori kwaye iqulethe ii-antioxidants ezinamandla ezibonakalisiweyo ukunciphisa ukuqokelelwa kwamanqatha esisu. Yidibanise nekomityi yekofu kwaye uya kuncipha ngokukhawuleza.
9. I-Oatmeal + Amaqunube
I-Oatmeal enamaqunube lukhetho olufanelekileyo lwesidlo sakusasa lokunciphisa umzimba ngokukhawuleza. Amajikijolo apakishwe ngamachiza abizwa ngokuba ziipolyphenol ezinceda ekunciphiseni ubunzima kwaye zinokumisa amanqatha ukuba angabikho. I-Oatmeal iqulethe ifayibha engenakunyibilika eya kugcina isisu sakho sigcwele ixesha elide.
10. Ii-apile + ivatala
Iiapile sesinye seziqhamo ezilungileyo ezifakwe ifayibha kunye nokunciphisa amafutha e-visceral. Ivatala iphinda yongeze amafutha kumlilo oshushu okhalweni ngokuphucula iiprofayili zeepid kunye nokunciphisa ukuqokelelwa kwamafutha. Ukudibanisa ukutya okunamandla kwenza i-dessert emnandi, esempilweni okanye naliphi na ixesha lokutya.
11. Igalikhi + Intlanzi
Ngelixa upheka okanye ucoba intlanzi, yongeza iziqwenga ezimbalwa zegalikhi kuyo. Iintlanzi zityebile kwi-omega-3 fatty acids ezithoba ukudumba kwaye zincede ekwakheni izihlunu zakho. Iigalikhi sisiqholo esihle kakhulu sokulwa namanqatha esisu. Ukuba nokudibanisa ukutya kwiiveki ezili-12 kuya kunciphisa amanqatha akho esiswini.
12. Ii-apile + Ibhotolo yamandongomane
Iiapile ezixineneyo kunye nokuzalisa zigcwele zizakhamzimba kwaye sesinye sezona ziqhamo zibalaseleyo zokulahleka kwesisindo ngeenxa zonke. Ukuthambisa ibhotolo yamandongomane kwisiqwenga seapile kuya kusigcina isisu sakho sityhafile de kube kukutya okulandelayo. Ibhotolo yamandongomane iqulethe i-resveratrol kunye ne-genistein enceda ukunciphisa isenzo samafutha okugcina amafutha.
Yabelana eli nqaku!
Ukuba ukuthandile ukufunda eli nqaku, yabelana nabahlobo bakho abasondeleyo kunye nosapho.
