Indlela Yokuthuthukisa Amathumbu

-Delile

• Ukudla ukwenza ngcono amathumbu abhajwe
• Ungalithuthukisa kanjani ithumbu elibambekile ekukhulelweni
• Ungawathuthukisa kanjani amathumbu wengane yakho abhajwe
• Ungalithuthukisa kanjani ithumbu elicasulayo

Ukwenza ngcono ukusebenza kwamathumbu abhajwe, kubalulekile ukuphuza u-1.5 kuya ku-2 amalitha amanzi ngosuku, udle ukudla okusiza ukulinganisa amabhaktheriya, njenge-yogurt, ukudla ukudla okune-fiber okufana ne-broccoli noma ama-apula, bese uzivocavoca njalo .

Ngaphezu kwalokho, ukwengeza ngama-probiotic, okuyigciwane elibalulekile lokulawula ukusebenza kwamathumbu noma imicu, nakho kungasetshenziswa. Lokhu kungezelelwa kufanele njalo kuboniswe ngudokotela noma isazi sokudla.

Ukudla ukwenza ngcono amathumbu abhajwe

Ezinye izibonelo zokudla okusiza ukulawula amathumbu abhajwe yilezi:

• I-yogurt noma ubisi olubilisiwe, njenge-kefir
• I-flaxseed, i-sesame, i-alimondi
• Izinhlamvu zamabele, okusanhlamvu Wonke Amagatsha,
• Amahlumela eBrussels, i-broccoli, izaqathe, i-asparagus, ama-beet, isipinashi, i-chard, i-artichokes
• Isithelo se-Passion, i-guava, i-sapodilla, i-genipap, i-pupunha, i-cambucá, i-bacuri, ipheya ngegobolondo, amagilebhisi, i-apula, i-tangerine, i-sitrobheli, ipentshisi

Imidumba efana nobhontshisi, uphizi, ubhontshisi we-fava nama-chickpeas nayo icebile ku-fiber futhi isiza ukulawula amathumbu, kepha kufanele idliwe ngaphandle kwamakhoba ngoba amakhoba adala amagesi wamathumbu, abangela ukuqunjelwa nokuqhuma.

Ukuze ufunde kabanzi mayelana nokuthi ungawathuthukisa kanjani amagesi emathumbu bheka: Ungawasusa kanjani amaGesi.

Ungalithuthukisa kanjani ithumbu elibambekile ekukhulelweni

Ukwenza ngcono amathumbu ekukhulelweni kubalulekile ukuthi udle ukudla okunothe izithelo nemifino, udle okungenani amahlandla ama-5 ngosuku.

Elinye icebo elihle ukudla iplamu emnyama eyomile nsuku zonke. Thola kabanzi mayelana nokuthi ungasithuthukisa kanjani isisu sakho esikhulelwe ku: Ukuqunjelwa ngesikhathi sokukhulelwa.

Ungawathuthukisa kanjani amathumbu wengane yakho abhajwe

Ukwenza ngcono amathumbu abhajwe enganeni kubalulekile ukuthi umama anakekele ukuncelisa uma encelisa ingane ibele, egwema ukudla okubalwe ngenhla. Enye indlela ukunikeza ingane ijusi le-orange yemvelo phakathi kokudla.

Lapho ingane isivele isidla imifino, ungawandisa amanzi esobho ukuze ibe uketshezi oluningi. Uma usuvele udla iphalishi, ungazama ukwenza iphalishi libe uketshezi oluningi noma ushintshe isitashi sommbila, ilayisi noma ufulawa wommbila we-oats, okusiza ukukhulula amathumbu.

Ungalithuthukisa kanjani ithumbu elicasulayo

Ukwenza ngcono amathumbu acasulayo kubalulekile ukunciphisa noma ukuqeda ukudla okunamafutha ekudleni, nge-caffeine, utshwala noshukela ngoba lezi zinto zikhulisa ukucasuka kwamathumbu.

Ukuze ufunde kabanzi ngokudla kwamathumbu okucasulayo bheka: Ukudla kwamathumbu angathukuthelisa.