Amasu angama-7 okwehlisa isifiso sokudla amaswidi

-Delile

• 1. Yidla iyogathi engenalutho nsuku zonke
• 2.Dla ukudla okuphelele
• 3. Nciphisa ukuphuza kwakho ushukela nama-carbohydrate alula
• 4. Dla i-biomass eluhlaza kabhanana
• 5.Dla oats
• 6. Yidla imbewu namantongomane
• 7. Ukuthatha ama-probiotic kuma-capsule

Indlela ephumelela kakhulu yokwehlisa isifiso sokudla amaswidi ukuthuthukisa impilo yezimbali zamathumbu, ukudla i-yoghurt yemvelo, ukuphuza itiye elingenashukela namanzi amaningi ngokwesibonelo, ukuze ubuchopho buyeke ukuthola amandla okudla ukudla okunomsoco nokunothile kakhulu kwe-carbohydrate .

Ngakolunye uhlangothi, ukudla okunothe nge-fiber, izithelo, nama-probiotic kuyakwazi ukushintsha amabhaktheriya ahlala emathunjini, kubenze bakhiphe izinto ezinciphisa isifiso sokudla amaswidi amaningi, ngaleyo ndlela kulawulwe indlala nokusutha futhi kusiza ukuncipha komzimba.

Ngakho-ke nazi izeluleko eziyi-7 zokuba nezimbali ezinempilo emathunjini wokuqeda umlutha wakho wamaswidi:

1. Yidla iyogathi engenalutho nsuku zonke

Ama-yogurts emvelo akhiwa kuphela imvubelo yobisi nobisi, okuyigciwane elihle emathunjini. Ngakho-ke, ukuthatha eyodwa yala ma yogurt nsuku zonke kwandisa inani lamagciwane amahle afinyelela emathunjini, kwakheka izimbali eziya ziba nempilo.

Ngaphezu kwalokho, iyogathi yemvelo ayinalo ushukela noma izithasiselo zokufakelwa noma ukufaka umbala, okuqhubeka ngokuthanda impilo yamathumbu. Ukwehluka ekudleni, izinketho ezinhle ukushaya iyogathi yemvelo nezithelo ezintsha ukwengeza ukunambitheka noma ukuyithambisa ngoju oluncane. Bona ukuthi ungayikhiqiza kanjani iyogathi yemvelo eyenziwe ngendlela elula nengokoqobo.

2.Dla ukudla okuphelele

Ukudla okuphelele kucebile nge-fiber, izakhamzimba ezisebenza njengokudla kwamagciwane amahle emathumbu. Ngakho-ke, ukuba nokudla okune-fiber eningi kusiza ukwandisa inani lala magciwane, njengoba ezokondleka kahle futhi azokwanda ngokushesha okukhulu.

Ithiphu elihle ukushintshanisa irayisi ne-pasta ejwayelekile ngayo yonke inguqulo ngoba inama-carbohydrate alula ngokwakhiwa kwawo. Noma nini lapho sidla ama-carbohydrate alula, njengalawo akhona esinkwa, ikhekhe, ilayisi kanye ne-pasta, amabhaktheriya emathunjini agaya i-carbohydrate akhula ngobuningi, bese eqala ukucela amaswidi amaningi ngokwengeziwe emzimbeni, ngoba yiwo azowondla futhi abagcine bephila.

3. Nciphisa ukuphuza kwakho ushukela nama-carbohydrate alula

Ukunciphisa ukusetshenziswa koshukela nama-carbohydrate alula, njengesinkwa esimhlophe, amakhukhi agxishiwe, ipasta, amakhekhe kanye nokudla okulula, kubangela ukuthi amabhaktheriya amabi emathunjini angondli kakhulu, okwenza anciphe ngobuningi.

Ngenxa yalokho, isifiso sokudla amaswidi siyancipha ngoba la mabhaktheriya amabi ngeke esakhipha izinto ezandisa ukulangazelela amaswidi. Ngaphezu kwalokho, amabhaktheriya amahle kungenzeka ukuthi azalane futhi aphile emathunjini, athuthukise impilo yonke.

4. Dla i-biomass eluhlaza kabhanana

I-green banana biomass ingukudla okunotha ngesitashi esimelana nakho, uhlobo lwefayibha olusebenza njengokudla kwamagciwane amahle emathumbu. Ngaphezu kwalokho, le micu yandisa umuzwa wokusutha futhi yehlise nendlala, okwenza izifiso zoswidi zihlale isikhathi eside kakhulu.

I-Biomass ingasetshenziswa ekuphekeni okufana namakhekhe, i-brigadeiro, i-stroganoff kanye nokujiya umhluzi kanye nesobho. Funda ukuthi ungenza kanjani i-banana biomass eluhlaza ekhaya.

5.Dla oats

Ama-oats acebile nge-inulin, uhlobo lwefayibha oluvuselela ukukhiqizwa kwama-bacterium wamathumbu anenzuzo futhi linciphise amagciwane, ngaphezu kokuletha izinzuzo ezinjengokwehlisa i-cholesterol ne-triglycerides, ukuvimbela umdlavuza wekoloni nokwandisa ukumuncwa kwamaminerali emathunjini.

Ngaphandle kwama-oats, i-inulin nayo ingatholakala kokudla okufana no-anyanisi, ugarlic, utamatisi, ubhanana, ibhali, ukolweni noju. Bona zonke izinzuzo zakho lapha.

6. Yidla imbewu namantongomane

Imbewu efana ne-chia, i-flaxseed, i-sesame nembewu ye-sunflower icebile ku-magnesium, amaminerali avuselela ukukhiqizwa kwe-serotonin, i-hormone enikeza umuzwa wenhlalakahle futhi ithuthukise imizwa. Ngenxa yalokho, isifiso sokudla amaswidi siyancipha.

Ama-chestnut kanye nezinye izithelo zikawoyela, ezinjengama-alimondi, ama-hazelnuts nama-walnuts, ngaphandle kokunotha nge-magnesium, nazo zine-zinc, i-selenium ne-omega-3, izakhamzimba ezibalulekile ukwehlisa ingcindezi nokukhathazeka, okwenza izifiso zoswidi nazo zihlale zilawulwa.

7. Ukuthatha ama-probiotic kuma-capsule

Ama-Probiotic amabhaktheriya amahle emathunjini futhi, ngaphezu kokudla kwemvelo okufana neyogathi, i-kefir ne-kombucha, angatholakala nangama-capsules noma i-powder, futhi angasetshenziswa njengezithako ekudleni.

Lapho uthatha lezi zithasiselo, amabhaktheriya afinyelela emathunjini futhi akhiqize, akhe izimbali ezinempilo emathunjini. Ezinye izibonelo zama-probiotic atholakala emakhemisi nasezitolo zokudla okunomsoco yiFloratil, i-PB8 ne-Prolive, kanti futhi kukhona nama-probiotic enziwe ekuhlanganiseni amakhemisi, akhiqizwa ngokuyalelwa udokotela noma isazi sokudla.

Bheka lawa namanye amathiphu kuvidiyo elandelayo:

Kubalulekile ukukhumbula ukuthi ngaphezu kokudla, kuyadingeka futhi ukwenza ukuvivinya umzimba njalo ukuthuthukisa ukukhiqizwa kwamahomoni nokunciphisa ukukhathazeka, okufaka isandla ekwehliseni isifiso sokudla amaswidi