Ongakudla ukukhulula amathumbu
-Delile
- Imenyu yokuqunjelwa
- Amathiphu okulwa nokuqunjelwa
- Izindlela zokupheka ze-laxative zokuqunjelwa
- I-Persimmon enolintshi
- Okuwolintshi ngopopo
- Omelet ukukhulula amathumbu
Ukudla kokuqunjelwa kuvuselela ukusebenza kwamathumbu, kusheshise ukuhamba kwamathumbu nokunciphisa isisu esivuvukile. Lokhu kudla kusekelwe ekudleni okucebile nge-fiber namanzi, okuhlangana ndawonye okwenza ukwakheka nokuqedwa kwendle.
Ukuphuza okungenani amalitha ayi-1.5 kuye kwayi-2 wamanzi noma itiye elingenashukela ngosuku kubalulekile ngoba ngaphandle kwamanzi indle iyaphela futhi ibhajwe emathunjini, kubangele ukuqunjelwa. Ngaphezu kwalokho, ukwenza uhlobo oluthile lokuzivocavoca umzimba njengokuhamba noma ukubhukuda kuvusa amathumbu "angamavila", kuwenze usebenze kakhulu.
Kubalulekile futhi ukukhumbula ukuthi ukusetshenziswa kwama-laxatives kuyingozi futhi kuyalutha emathunjini, okwenza kusebenze kuphela ngokusetshenziswa kwemithi.
Khulisa ukusetshenziswa kwemifino eluhlaza
Faka imbewu kuma-yogurts namasaladiImenyu yokuqunjelwa
Okulandelayo yisibonelo semenyu esiza ukulwa nokuqunjelwa.
| Isidlo | Usuku 1 | Usuku 2 | Usuku 3 |
| Ukudla kwasekuseni | Ubisi olunamakhemikhali nekhofi elingenashukela + isinkwa esiphelele senhlamvu ene-ricotta enongwe | I-yogurt enama-probiotic + u-toast ogcwele u-5 nebhotela + ucezu olu-1 lwekhabe | Ubisi olunamakhemikhali + okusanhlamvu okuphelele okusanhlamvu |
| Isidlo sasekuseni | 1 eliphakathi kwe + 3 walnuts | 1 ucezu lukapapaya + ama-chestnut ama-3 | Ama-prunes amathathu + amakhukhi ama-4 kaMaria |
| Isidlo sasemini sasemini | Inkukhu eyosiwe ne-utamatisi isosi + i-4 col yesobho lelayisi elinsundu + isaladi eluhlaza ngama-chickpeas + 1 orange | I-tuna pasta (sebenzisa i-wholegrain pasta) + ushizi we-ricotta osikiwe + isaladi eluhlaza + ucezu olulodwa lwekhabe | Isobho semifino nama-chickpeas + i-apula eli-1 elinesikhumba |
| Isidlo sasemini | I-yogurt enama-probiotic + ama-5 maria cookies | Ukotapeya smoothie (sebenzisa ubisi olunamakhemikhali) | I-yogurt enama-probiotic + 1 isinkwa esiphelele senhlamvu noshizi |
Usuku lonke kufanele uphuze amalitha amabili amanzi, ujusi wemvelo noma itiye ngaphandle kokufaka ushukela.
Amathiphu okulwa nokuqunjelwa
Ngaphezu kokudla okune-fiber namanzi amaningi, kubalulekile futhi ukulwa nokuqunjelwa:
- Gwema ukudla ukudla okunoshukela, njengeziphuzo ezibandayo, amaswidi, ushokoledi namakhekhe;
- Gwema ukufaka ushukela kumajusi, itiye, ukhofi nobisi;
- Gwema ukusetshenziswa kokudla okuthosiwe, isinkwa, ukudla okulula okuhlanganisiwe kanye nokudla okusheshayo;
- Uncamela ubisi olunamakhamikhi nezinto ezisuselwe kuzo;
- Uncamela ukusetshenziswa kwemifino eluhlaza nezithelo ezingasikiwe;
- Faka imbewu efana ne-flaxseed kanye ne-sesame kuma-yoghurts nakuma-saladi;
- Yenza umsebenzi womzimba okungenani ama-3 ngesonto;
- Ukuya endlini yangasese noma kunini lapho uzizwa uthanda khona, ngoba ukukuphakamisa kuthanda ukuqunjelwa.
Kubalulekile futhi ukukhumbula ukuthi umuntu ophethwe ukuqunjelwa kufanele athathe kuphela imishanguzo ngaphansi kokuholwa ngudokotela, ngoba lolu hlobo lomuthi lungacasula amathumbu, lwehlise izimbali zamathumbu futhi lukhuphule ukuqunjelwa.
Thola ukuthi yikuphi ukudla okudala futhi okulwa namathumbu abhajwe
Izindlela zokupheka ze-laxative zokuqunjelwa
I-Persimmon enolintshi
Izithako
- Ama-persimmons ama-3
- 1 ingilazi yejusi le-orange
- Isipuni esingu-1 sembewu yefilakisi
Imodi yokulungiselela
Ngemuva kokugeza nokususa imbewu, faka ama-persimmon ku-blender kanye nejusi le-orange bese ushaya kahle, bese ufaka i-flaxseed ne-sweeten ukunambitha. Umuntu oqunjelwe kufanele aphuze le jusi amahlandla ama-2 ngosuku, izinsuku ezimbili, ukukhipha amathumbu.
Okuwolintshi ngopopo
Izithako
- Izingcezu ezi-2 ze-orange ezine-bagasse
- 1/2 upopo
- Izihlahla ezimbili
- 1 isipuni sikakolweni bran
- 1 ingilazi yamanzi
Imodi yokulungiselela
Shaya zonke izithelo ku-blender ngamanzi bese ufaka i-bran kakolweni. Ekugcineni ungayithambisa ngoju noma nge-stevia sweetener.
Ukuqunjelwa kubonakala ngezihlalo ezomile, ngamanani amancane, nokuhamba izinsuku ezimbalwa ngaphandle kokuya endlini yangasese. Lesi sifo singathinta abantu bayo yonke iminyaka, futhi noma ngabe ngivivinya umzimba, amanzi okuphuza nokufaka i-fiber nsuku zonke inkinga iqhubeka, kufanele uye kudokotela ukuze uphenye ezinye izimbangela ezingaba khona.
Omelet ukukhulula amathumbu
Le iresiphi ye-omelet equnjwayo iresiphi elicwengekile futhi enothe kakhulu ngokudla okunempilo enziwe ngembali nembewu yethanga.
Izinhlobonhlobo zezakhamzimba ezikwi-omelette enembewu, okufanele zinikezwe isaladi, zinikela ekudleni okunothe ngamavithamini kanye nasemicimbini yokwenza ukudla kokuqunjelwa.
Izithako
- Izimbali ezi-3 zamathanga
- Amaqanda ama-2
- Isipuni esingu-1 sefulawa
- 30 g we-anyanisi oqoshiwe
- usawoti kanye neparsley ukunambitha
Imodi yokulungiselela
Ukwenza le omelette, shaya amaqanda amaqanda ama-2 bese ufaka izikhupha zamaqanda, uxube ngesandla ngemfoloko noma i-whisk bese ufaka ezinye izithako, uxube ngobumnene.
Beka ipani lokuthosa ngamafutha amancane nethisipuni lebhotela noma imajarini emlilweni, ukuze nje ugcobe phansi. Lapho nje kushisa kakhulu, faka ingxube epanini lokuthosa bese wehlisa ukushisa. Ngosizo lwepuleti, vula i-omelet ngemuva kwemizuzu engu-3 bese uvumela enye imizuzu engu-3 ukuthosa. Isikhathi singahluka ngokuya ngepani namandla welangabi.
Lapho ukhonza uhlobise ngamagremu ayi-15 wembewu yethanga nembali yethanga. Lesi sidlo sababili siphelele ngesaladi lethisi, utamatisi, isanqante, ummbila ne-apula.
Sikucebisa Ukuthi Ubone
Amathiphu ama-5 wokukhetha uphayinaphu ophelele
