Umlobi: Frank Hunt
Usuku Lokudalwa: 20 Hamba 2021
Ukuvuselela Usuku: 28 U-Okthoba 2024
Anonim
MAZOEZI YA KUPUNGUZA TUMBO - KAZI 6 ZA KUFANYA NYUMBANI
Ividiyo: MAZOEZI YA KUPUNGUZA TUMBO - KAZI 6 ZA KUFANYA NYUMBANI

-Delile

Ukudla okusiza ukunciphisa umzimba yilokho okuthuthukisa ukuhamba kwamathumbu, ukulwa nokugcinwa koketshezi, ukusheshisa imetabolism noma ukusiza ukushisa amakhalori afana nekhabe, i-oats nesitshalo seqanda, isibonelo.

Lokhu kudla kufanele kudliwe nsuku zonke usuku lonke, kanye nokwenza umkhuba wokuzivocavoca umzimba nokudla okunempilo okungenashukela, amaswidi, amafutha, ukudla okuthosiwe nokudla okusetshenzisiwe. Ngaphezu kwalokho, kubalulekile futhi ukuzivocavoca umzimba nsuku zonke, njengokuhamba kathathu ngesonto cishe ihora elilodwa.

1. Pear

Ipheya licebile emanzini futhi liqukethe u-71% wezintambo ezingenakunyibilika, kuqinisekisa umuzwa omkhulu wokusutha nokwenza ngcono ukuhamba kwamathumbu. Ngaphezu kwalokho, ushukela wemvelo wesithelo ususa izifiso zoswidi futhi kancane kancane wandisa ushukela wegazi, osiza ukunciphisa indlala nokugwema ukusetshenziswa kokudla okunoshukela.


Ungayisebenzisa kanjani: Ukukusiza wehlise isisindo, kufanele idliwe cishe imizuzu engama-20 ngaphambi kokudla okuyinhloko.

2. Isinamoni

Isinamoni yisinongo esinamakha esingadala umphumela we-thermogenic emzimbeni, ongakhuphula imetabolism futhi wandise inqubo yokushisa amafutha omzimba.

Ngaphezu kwalokho, isinamoni futhi sisiza ekwehliseni ama-spikes kashukela egazini, sandise ukuzwela kwe-insulin futhi sinciphise ukumelana ne-insulin, nakho okuthanda ukwehlisa isisindo.Okunye ukudla okunezici ze-thermogenic yi-ginger, upelepele obomvu, ikhofi netiye le-hibiscus. Funda kabanzi ngokudla kwe-thermogenic.

Ungayisebenzisa kanjani: Isinamoni singangezwa kalula kumalungiselelo ahlukahlukene, njengezithelo, amajusi, ama-smoothies, ikhofi, itiye, ikhekhe namakhukhi, isibonelo.


3. Isitshalo seqanda

Isitshalo seqanda, ngaphezu kokuba isithelo esinekhalori eliphansi, ngoba amagremu ayi-100 anama-calories angama-24 kuphela, futhi icebile nefayibha, isiza ekusebenzeni kahle kwamathumbu, ekulweni ne-cholesterol embi nokugayeka kahle komzimba, kuveze umuzwa wokusutha.

Ngaphezu kwalokho, icebile emanzini, amavithamini namaminerali, futhi inama-calories aphansi, okusiza ukulwa nokugcinwa koketshezi nokunciphisa umzimba.

Ungayisebenzisa kanjani: Kungenzeka ukulungiselela amanzi esitshalo seqanda nokuphuza usuku lonke esikhundleni samanzi. Kungenzeka futhi ukuthi ungeze isitshalo seqanda kumasaladi futhi usilungiselele ngesimo sama-chips, isibonelo. Bona ezinye izindlela zokupheka zokwehlisa isisindo ngokudla isitshalo seqanda.

4. Irayisi elinsundu

Irayisi elinsundu, ngokungafani nelayisi elimhlophe, licebile nge-fiber, lisiza ukukhulisa ukusutha nokwenza inani lokudla lidliwe kancane. Ibuye ibe novithamini B, i-zinc ne-selenium, okuyizakhamzimba ezibulala amagciwane emzimbeni ezithuthukisa ukujikeleza kwegazi, ukugxilisa ingqondo nenkumbulo.


Ungayisebenzisa kanjani: Kubalulekile ukuthi inani elizosetshenziswa lilawulwe, ngoba yize kukudla okuphelele, uma udla ngokweqile kuqala kuba nomphumela ohlukile. Uma kwenzeka ufuna ukwazi ukuthi iyiphi ingxenye efanelekile, inhloso enhle ukufuna ukuholwa ngumeluleki wezomsoco ukuze kwenziwe uhlolo bese kukhonjiswa uhlelo lokudla okunempilo oluhambisana nezidingo zomuntu.

5. Oats

Ama-oats acebile ngemicu encibilikayo namaprotheni, anika ukusutha futhi alawule amathumbu. Ngaphezu kwalokho, ukusetshenziswa kwayo kusiza nasekulawuleni i-glucose yegazi nokulawula i-cholesterol ephezulu, okwenza indlala ithathe isikhathi eside ukufika.

Ungayisebenzisa kanjani: Ama-oats ahlukahluka kakhulu futhi angadliwa ngendlela yephalishi noma engezwe kwizithelo eziqoshiwe, amavithamini, amakhekhe namakhukhi.

6. Isigaxa sikakolweni

I-bran kakolweni icebile kakhulu ku-fiber, inama-gramu ayi-12.5 wefayibha kuwo wonke amagremu ayi-100 okudla, futhi inama-calories ambalwa, futhi ingasetshenziswa ukulwa nokuqunjelwa, isize ukulawula i-glucose yegazi nokwandisa ukusutha.

Ungayisebenzisa kanjani: Njengoba cishe kungashintshi ukunambitheka kokudla, kungangezwa kuwo wonke amalungiselelo okunciphisa ukumuncwa kwamafutha emathunjini. Funda ukuthi ungasebenzisa kanjani i-bran bran.

7. I-Strawberry

I-sitrobheli, ngaphezu kokuba nama-khalori ambalwa, icebile ku-fiber, isiza ukulawula amazinga kashukela egazini futhi yenyuse umuzwa wokusutha, yehlise inani lamakhalori ansuku zonke afakiwe futhi akhuthaze ukwehla kwesisindo. Ibuye ibe novithamini C, i-folate namanye ama-phenolic compounds anikezela ngemiphumela yokulwa nokuvuvukala.

Ungayisebenzisa kanjani: Lesi sithelo singadliwa siphelele noma ngamajusi, futhi singasetshenziswa ekulungiseleleni ama-detox juice ukwenza ngcono imetabolism. Bheka ezinye izindlela zokupheka ijusi.

8. Itiye eliluhlaza

Itiye eliluhlaza linezici ze-thermogenic, lisheshisa imetabolism futhi lithanda ukushiswa kwamafutha. Lokhu kungenxa yokuthi icebile nge-caffeine, isikhuthazi esisiza ukushisa amanoni ngesikhathi sokuvivinya umzimba. Ngaphezu kwalokho, icebile kuma-catechins, angama-antioxidants anamandla asiza ukuthuthukisa imetabolism. Bona ezinye izinzuzo zetiye eliluhlaza.

Ukulungiselela kanjani: Itiye eliluhlaza kufanele lidliwe ngaphansi kokuqondiswa udokotela noma isazi sokudla okunempilo futhi ukukulungisa, engeza isipuni esingu-1 semifino enkomishini eyodwa yamanzi abilayo, uyiyeke ime cishe imizuzu eyi-10.

9. Ifilakisi

I-flaxseed icebile ngama-antioxidants ne-omega-3, uhlobo lwamafutha amahle asiza ukulawula i-cholesterol futhi anciphise ukuvuvukala emzimbeni, okwenza inqubo yokuncipha isisindo. Ngaphezu kwalokho, icebile ngemicu ethuthukisa ukugaya futhi yenyuse ukusutha. Funda kabanzi mayelana nezinzuzo ze-flaxseed.

Ungayisebenzisa kanjani: Okufanelekile ngukudla imfucumfucu echotshoziwe noma ngohlobo lwempuphu, futhi kungangezwa izipuni ezi-1 noma ezi-2 okusanhlamvu, amasaladi, amajusi nama-yoghurt. Ingangezelelwa futhi ekulungiseleleni izinkwa, ophaya namakhekhe.

10. Imidumba

Imidumba efana nobhontshisi, uphizi, udali kanye nochichina yimithombo yamaprotheni nefayibha yokudla, okwandisa ukusutha nokulwa nokuqunjelwa.

Ungayisebenzisa kanjani: Ukudla izipuni ezine ngosuku kwanele ukuthola izinzuzo zalo, ikakhulukazi uma kudliwa kanye nelayisi elinsundu, njengoba inhlanganisela yakha iphrotheni esezingeni eliphakeme.

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