Ukudla okungu-7 okubamba amathumbu

-Delile

• 1. Ubhanana oluhlaza
• 2. I-apula eliphekiwe
• 3. Ipheya eliphekiwe
• 4. Ijusi le-cashew
• 5. Izaqathe eziphekiwe
• 6. Umhluzi welayisi
• 7. Isinkwa sefulawa esimhlophe
• Iresiphi yokubamba amathumbu
• Ijusi le-Apple ngoqathe

Ukudla okubambe amathumbu kukhonjisiwe ukuthi kuthuthukisa amathumbu noma uhudo futhi kuhlanganisa izithelo ezinjengama-aphula nobhanana oluhlaza, imifino enjengezaqathe eziphekiwe noma isinkwa sefulawa esimhlophe, ngokwesibonelo, njengoba kulula ukugaya futhi kusiza ukulawula ukusebenza wamathumbu.

Lokhu kudla okubamba amathumbu akufanele kudliwe yilabo abanamathumbu abhajwe futhi, kulokhu, ukudla okufaneleka kakhulu ngama-laxatives afana ne-oats, i-papaya noma i-broccoli, ngokwesibonelo. Bheka uhlu olugcwele lokudla okulahlisayo.

Okunye ukudla okusiza ukubamba amathumbu kufaka:

1. Ubhanana oluhlaza

Ubhanana oluhlaza unosinga oluncibilikile oluncane kunobhanana ovuthiwe, ngakho-ke, usiza ukulawula amathumbu angaxegi futhi wehlise isifo sohudo. Okufanelekile ngukudla ubhanana wesiliva noma ubhanana we-apula ngoba yizinhlobo zikabhanana ezine-fiber encane.

Ngaphezu kwalokho, ubhanana oluhlaza uwumthombo obalulekile we-potassium esiza ukugcwalisa usawoti ophelelwa ngumzimba lapho unamathumbu noma uhudo oluxegayo.

2. I-apula eliphekiwe

Ama-apula aphekiwe ayikhambi elihle kakhulu lasekhaya lamathumbu noma uhudo oluxegayo, njengoba aqukethe imicu encibilikayo efana ne-pectin, ngaphezu kwezinto ezilwa nokuvuvukala, okusiza ukuzola nokwenza ngcono ukusebenza kwamathumbu nokuqeda izinkinga.

Ukwenza i-apula eli-1 eliphekiwe, kufanele ugeze i-apula, ususe ikhasi, usike izingcezu ezine bese ulipheka imizuzu emihlanu kuya kwengu-10 enkomishini yamanzi.

3. Ipheya eliphekiwe

Ipheya, ikakhulukazi lapho lidliwa ngaphandle kwekhasi, lisiza ukubamba amathumbu ngoba liqukethe imicu emunca amanzi amaningi emathunjini futhi ivuselele ukukhishwa kwamajusi esiswini abangela ukuthi ukudla kuhambe kancane emathunjini, ngaphezu kokuba isithelo esinothe amanzi, okusiza ukuhambisa umzimba emzimbeni ezimweni zokuhuda namathumbu axegayo.

Inketho enhle yokusebenzisa amapheya anehelethi ukupheka amapheya amabili noma ama-3 engxenyeni yelitha lamanzi.

4. Ijusi le-cashew

Ijusi le-cashew lisiza ukubamba amathumbu ngokuba nama-tannins ekwakhiweni kwawo ngezinto ezinamandla okusebenza ngokumunca amanzi amaningi emathunjini, ngaphezu kokuphindaphinda ukunyakaza kwamathumbu, ukwehla kwesifo sohudo noma ithumbu elixegayo.

Kodwa-ke, umuntu kufanele agweme ukusebenzisa ijusi le-cashew elinezimboni futhi anikeze ukukhetha ukulungiselela ujusi nazo zonke izithelo.

5. Izaqathe eziphekiwe

Isanqante esiphekiwe siyindlela enhle yokubamba amathumbu ngoba inezintambo ezisiza ekwakheni ikhekhe eliqinile le-fecal, ngaphezu kokulawula ukuhamba kwamathumbu.

Ukwenza isanqante esiphekiwe, susa ikhasi, usike isanqante ibe izingcezu ezincanyana, upheke kuze kube yilapho isanqante ithamba bese ukhipha amanzi.

6. Umhluzi welayisi

Umhluzi welayisi uyindlela enhle yokwenza ngcono amathumbu noma uhudo oluxegayo ngoba, ngaphezu kokunikeza uketshezi emzimbeni, ukuvimbela ukuphelelwa amandla kwamanzi, kunomphumela obophayo kumgudu wokugaya ukudla, okuholela ekutheni kube nezitulo eziqinile neziqinile. Futhi ngenxa yalokhu, amanzi elayisi asiza ukunciphisa isikhathi sohudo noma ithumbu elixegayo.

Bona ukuthi ungalungisa kanjani umhluzi welayisi wohudo.

7. Isinkwa sefulawa esimhlophe

Isinkwa sefulawa esimhlophe ngama-carbohydrate alula okulula ukugaywa ngakho-ke asiza ukubamba amathumbu lapho uhanjiswa yisisu noma amathumbu axegayo.

Inketho enhle ukwenza ubhontshisi ngesinkwa sikasawoti noma isinkwa saseFrance, kepha akufanele ungeze ibhotela noma imajarini ukuze ube nomphumela ohlukile.

Iresiphi yokubamba amathumbu

Iresiphi esheshayo nelula ongayilungisa ngokudla okubambe amathumbu yile:

Ijusi le-Apple ngoqathe

Izithako

• I-apula eli-1 ngaphandle kwekhasi;
• 1 isanqante ephekwe ngezingcezu;
• 1 ingilazi yamanzi;
• Ushukela noma uju ukunambitha.

Imodi yokulungiselela

Susa ikhasi le-apula nezinhlamvu bese usika izingcezu ezincane. Susa ikhasi lesanqante, uthathe izingcezu ezincanyana bese upheka kuze kube yithenda. Beka izingcezu ze-apula elingasikiwe kanye nesanqante eliphekwe ku-blender nge-1 litre lamanzi bese uyashaya. Faka ushukela noma uju ukunambitha.

Bheka ezinye izindlela zokubamba amathumbu.