Indlela yokulahla ubunzima: Eyona Ndibaniselwano yokutya eyiyo

Indlela yokulahla ubunzima: Eyona Ndibaniselwano yokutya eyiyo

Ukuba uzame konke ukutya okukodwa ukunciphisa kunye nokusilela, zama ukutya ukutya okuthile kunye. Iya kuyenza lula inkqubo yakho yokulahleka kobunzima, ngelixa ikwazisa kwindibaniselwano ethile yokutya eya kuthi incede umzimba wakho uzilinganise ngokwawo kwaye ususe iityhefu.

Nazi ezinye indibaniselwano zokutya eziza kusebenza kakuhle nesicwangciso sakho sokutya. Yilungele uhambo oluya kwivenkile kwaye kungekudala uza kuqala ukuphalaza ubunzima bakho obungafunekiyo.



1. Amajikijolo ngaphezulu

Oatmeal kunye namaqunube

I-Oatmeal enamaqunube lukhetho olumnandi lokutya isidlo sakusasa. Ukutya ngakunye kunefayibha engenakunyibilika elawula indlala. Ngapha koko, amajikijolo apakishwe ngemicronutrients anceda ekwehliseni ubunzima kwaye anokumisa amanqatha ukuba angaqali.Intengiso

Iyogathi kunye namaqunube

Umdibaniso wecalcium kunye novithamini D unokunciphisa ngokubonakalayo ukutyeba kwesisu kunye nokufakwa kwamafutha. Amaqunube apakishwe ngefayibha aya kuzinceda ezi zondlo. Yonwabele le duo imnandi njengesidlo sakusasa esikhawulezileyo okanye isidlo sangokuhlwa.

IiWalnuts kunye namaqunube

Ifayibha engenakunyibilika kumaqunube inceda ukondla iintsholongwane ezisempilweni emathunjini akho, kubangele ukuveliswa kweasidi enamafutha enciphisa ukudumba emzimbeni wakho. Ukudibanisa amajikijolo kunye namafutha alungileyo e-polyunsaturated kwii-walnuts kunciphisa ukugcinwa kwamafutha kunye nokuphucula i-insulin metabolism.

IRicotta kunye namaqunube

Ukutya okune-calcium enezinto ezinje nge-ricotta kunokunceda umzimba wakho ucole amanqatha ngokufanelekileyo. Ngokophando, ukuyityabeka ngamajikijolo kunciphisa ukuyilwa kweeseli ezinamafutha ukuya kuthi ga kwiipesenti ezingama-73.Intengiso



2. Fafaza isinamon

Iyogathi kunye neCinnamon

Isifundo sifumanise ukuba ukutya okunotyebileyo kwi-calcium kunye nevithamin C kunganciphisa kakhulu inani lamafutha athathwa ngumzimba kunye nevenkile. Xa usongeza ukufefa kwesinamoni, ayingcamli kuphela, kodwa ikwanayo ne-antioxidants enamandla.

Ikofu kunye neCinnamon

ICinnamon ayinasimahla ikhalori kwaye inokongeza ipunch enkulu kwindebe yakho yasekuseni yejoe. Ngaphezu koko, iqulethe i-antioxidants enamandla eqinisekisiweyo yokunciphisa ukuqokelelwa kwamafutha esiswini. Ke, kwixa elizayo xa umisa kwivenkile yakho yekofu yecaffeine ethile, musa ukuthandabuza ukutshiza isinamon kwindebe yakho.

3. Yongeza i-citrus esandula ukufakwa

Iti emhlophe kunye neLemon

Iti emhlophe isebenza ngeendlela ezahlukileyo zokunceda ukukhulula amanqatha emzimbeni wakho. Inokukhuthaza kwangaxeshanye ukonakala kwamafutha kwaye ibhloke ukwakheka kweeseli ezinamafutha. Okwesibini, iti ngumthombo osisityebi wee-antioxidants ezibangela ukukhutshwa kwamafutha kwiiseli kwaye zincede ukukhawulezisa amandla okuguqula amanqatha abe ngamandla. IVithamini C kwisiqingatha nje semon inokunyusa ukutsha kwamafutha ngepesenti eyi-25.Intengiso



Amanzi kunye neziqhamo zeCitrus

Umphanda wamanzi anomkhenkce onee-lemons ezi-lisikiweyo, iiorenji, okanye iziqhamo zomdiliya ziyinto enkulu endaweni yeziselo ezineswekile. Iipelisi zesitrasi zongeza i-antioxidant enamandla evuselela ii-enzyme zesibindi, inceda ukulahla ityhefu emzimbeni kunye nokugungxula amanqatha kwinkqubo yakho.

4. Spice it up nepelepele

ICayenne kunye neNkukhu

Xa sele ukulungele ukosa inkuku kwiqela lakho losapho, tshiza idash yecayenne powder ngaphezulu kwayo. Ukutya okunotyebileyo kweeprotein njengenkukhu kunye nepelepele kunokunyusa ikhalori ngokutsha kangangeepesenti ezingama-35 okanye nangaphezulu.

Ipepile kunye namaqanda

Bamba ipepile kunye namaqanda ambalwa kwaye ufumane i-crackin '. Amaqanda anyusa imetabolism yakho kunye nepelepele ngumthombo olungileyo wevithamini C. Ukufumana inani elaneleyo levithamini C kunokunceda ukulwa ne-cortisol, ihomoni ebangela amanqatha aqokelele esinqeni sakho.Intengiso

Ipepile kunye neetapile

Inzululwazi ityhila ukuba ii-spuds ngokwenene zinamandla endlala ezinokukunceda ukunciphisa umzimba. Ngapha koko, abaphandi bafumanise ukuba iitapile zizalisa ngakumbi kunerayisi emdaka kunye ne-oatmeal. Ingcambu yemifuno ikwangumthombo olungileyo we potassium, ke zinokukunceda ujongeke unciphe phantse kwangoko. Yonwabela iitapile ezibhakiweyo kunye neoyile encinci kunye nepepile emnyama entsha.

5. Qala ukuthanda isipinatshi

Isipinatshi kunye neeBhanana

Iibhanana ezincinci eziluhlaza zityebile kwinto ebizwa ngokuba yi-starch enganyangekiyo. Olu hlobo lwesitashi lukhulisa ukugcwala kwaye luyala ukwetyisa. Ke umzimba kufuneka usebenze nzima ukwetyisa ukutya, okonyusa i-oxidation enamafutha kunye nokunciphisa amafutha esiswini. Ngaphezulu, iibhanana zityebile kwi-potassium, isondlo esinceda ukugxotha ukudumba okukruqulayo, kukwenza ubonakale ulusu kwaye ulunge ngakumbi kunokuba unjalo. Ngexesha elizayo xa uza kuphuma uye ejimini, zenzele i-smoothie yokulwa nenqatha yesipinatshi kunye neebhanana ngaphambi kokuba uye.

Isipinatshi kunye neoyile yeavokhado

Ioyile yeavokhado ityebile kumanqatha e-monounsaturated anceda ukuthintela indlala. Kwaye ivolumu ephezulu, imifuno ephantsi yeekhalori njengepinatshi inceda ukukugcwalisa ngaphandle kokukugcwalisa. Uphononongo lubonisa ukuba abasetyhini abatya ukutya okunomxholo wamanzi aphezulu, afana nohlaza olunamagqabi, banee-BMIs ezisezantsi kunye neenqanawe ezincinci kunabo bangakutyiyo.Intengiso

6. Lungiselela nje intlanzi oyithandayo ngezi ziqholo zaseAsia

I-Tuna kunye ne-Ginger

Ngaba ukhe wazibuza ukuba kutheni behambisa izilayi zejinja kwindawo yokutyela? Ijinja ikhawulezisa ukukhupha isisu kunye neebhloko zofuzo kunye nee-enzymes emzimbeni ezikhuthaza ukudumba. I-Tuna ngumthombo we-primo wohlobo lwamafutha e-omega-3 anokuthintela uxinzelelo lweekhemikhali ezikhuthaza ukugcinwa kwe-flab kunye nokulawula iintlobo zofuzo esiswini, ukunqanda iiseli ezinamafutha esiswini ukuba zikhule zibe nkulu.

Salmon kunye nekonofile

I-Salmon ngumthombo omkhulu we-omega-3 fatty acids kunye neprotein yokwakha izihlunu, kunye nokuphumelela xa kufikwa ekunciphiseni ukudumba. Okukhona usipha isihlunu emzimbeni wakho, kokukhona uphakamisa izinga lokunciphisa umzimba. Phosa nje igalikhi kumxube. Iya kulwa nesisu sakho esinenkani. Ngokophando, abasetyhini abafake ii-milligram ezingama-80 zegalikhi bakhupha usuku kwiiveki ezili-12 banciphile kwaye banciphisa kakhulu i-BMI yabo.