Izithelo ezi-10 ezithambisa isisu ukukhulula amathumbu

-Delile

• 1. UPapaya
• 2. Uwolintshi
• 3. IPlamu
• 4. I-Acerola
• 5. Ukwatapheya
• 6. Ubhanana
• 7. Umkhiwane
• 8. Kiwi
• 9. Jambo
• 10. Eliphakathi
• Izithelo ezibamba amathumbu
• Amathiphu okulwa nokuqunjelwa
• Kungenzeka ukulwa nokuqunjelwa ngezithelo namajusi asebenza njengamakhambi asekhaya okuqunjelwa.

Izithelo, ezinjengepapaya, iwolintshi neplamu, zingabahlanganyeli abakhulu bokulwa nokuqunjelwa, ngisho nakubantu abanomlando omude wamathumbu abhajwe. Lezi zithelo ziqukethe inani elikhulu le-fiber namanzi, okusheshisa ukuhamba kwamathumbu futhi kuthande ukwakhiwa kwendle. Ngaphezu kwalokho, izithelo futhi zinika ukusutha, zithuthukise imetabolism futhi zikusize unciphise isisindo.

Lezi zithelo zingadliwa nsuku zonke, zombili ezintsha nezamajusi emvelo kanye namasaladi ezithelo, futhi zingasetshenziswa yizingane nezingane, kepha ngamanani amancane ukuze zingabangeli isifo sohudo. Bona izindlela zokupheka zejusi ezi-5 zokukhulula amathumbu.

Nazi izithelo ezikhipha amathumbu futhi ezingasetshenziswa ezinganeni nangesikhathi sokukhulelwa:

1. UPapaya

IPapaya icebile emanzini nasefayibha, futhi yaziwa ngamandla ayo ekusizeni ukusebenza kwamathumbu. IFormosa papaya inamandla we-laxative amakhulu ngisho nangaphezulu kunopopo, njengoba inemicu ephindwe cishe kabili futhi inama-calories afanayo.

Ngenkathi u-100 g we-papaya formosa eno-1.8 g we-fiber, i-papaya ine-1 g, kepha kusese yimali enhle yalesi sithelo. Izinhlobo ezimbili zezithelo zine-11 g ye-carbohydrate kanye ne-40 kcal ngayo yonke i-100 g, ngaphezu kwezakhamzimba ezifana ne-magnesium, i-potassium ne-vitamin C.

2. Uwolintshi

Iwolintshi licebile emanzini, anisela amathumbu nendle, futhi ahlinzeka nge-bagasse eningi, efanayo nemicu yokusebenza kahle kwamathumbu. Iyunithi yewolintshi inesilinganiso esingaba ngu-2.2 g we-fiber, okungaphezu kwemicu etholakala kucezu olu-1 lwesinkwa sokudla okusanhlamvu, ngokwesibonelo.

Kodwa-ke, kubalulekile ukukhumbula ukuthi ijusi lewolintshi alinayo nhlobo i-fiber, njengalapho lapho ukhama isithelo i-bagasse igcina ichitheka kanye nekhasi laso.

3. IPlamu

Iplamu, esanda kuhlanzwa futhi engenamanzi, icebile nge-fiber futhi ingukudla okuhle kwamathumbu. Iyunithi ngayinye yeplamu emnyama ine-1.2 g ye-fiber, ngaphezu kokunikeza i-phosphorus, i-potassium ne-B amavithamini emzimbeni.

Ithiphu ebalulekile ukuthi, lapho udla umlimi, kubalulekile ukubheka ilebula lomkhiqizo ukuze uhlole ukuthi awukho yini ushukela owenziwe kumkhiqizo, okwandisa kakhulu amakhalori we-plum futhi uthanda ukuthanda isisindo. Ngakho-ke, kungcono ukuthenga iplamu elomisiwe ngaphandle koshukela ongeziwe.

4. I-Acerola

I-acerola iletha cishe u-1.5 g wefayibha kuwo wonke ama-100 g wezithelo ezintsha, nama-kcal angama-33 kuphela, okwenza lesi sithelo sibe umlingani omkhulu wokudla kanye namathumbu. Ngaphezu kwalokho, leli nani elifanayo le-acerola liletha okuphindwe kashumi nambili inani levithamini C elinconyelwe umuntu omdala ngosuku, licebe kakhulu kule vithamini kunewolintshi nolamula, isibonelo.

5. Ukwatapheya

Ukwatapheya ungumpetha wokuqukethwe kwe-fiber: I-100 g yalesi sithelo iletha cishe u-6 g we-fiber. Icebile futhi emafutheni alungele umzimba futhi enza kube lula ukudlula kwendle emathunjini, ngaphezu kokukhuthaza impilo yenhliziyo nokuthuthukisa amazinga we-cholesterol enhle.

6. Ubhanana

Yize kwaziwa njengesithelo esigcina amathumbu, ubhanana ngamunye unenani elingu-1 g we-fiber. Imfihlo ukudla lesi sithelo esivuthiwe impela, ukuze imicu yayo ikulungele ukusiza ekuhambeni kwamathumbu. Ngokuphambene nalokho, labo abafuna ukulawula isifo sohudo kufanele badle ubhanana oseluhlaza okotshani, ngoba ngaleyo ndlela imicu yawo izosebenza ukubamba amathumbu.

Okunamandla kakhulu kunezithelo ezintsha i-banana biomass eluhlaza, njengoba inokuqukethwe okuphezulu kwe-fiber futhi ngokwemvelo kungukudla kwama-prebiotic, okuthanda impilo yezimbali zamathumbu. Bona ukuthi ungayenza kanjani i-biomass eluhlaza kabhanana.

7. Umkhiwane

Amayunithi amabili omkhiwane omusha aletha u-1.8 g wefayibha kanye ne-kcal engama-45 kuphela, ekhiqiza ukusutha okukhulu futhi igcine indlala isikhathi eside. Njengasendabeni yama-plums, lapho uthenga amakhiwane omisiwe umuntu kufanele akhethe lawo angenalo ushukela ongeziwe, futhi kuyadingeka ukuhlola uhlu lwezithako ezikwilebula lomkhiqizo.

8. Kiwi

I-kiwi ngayinye ine-2 g ye-fiber ne-40 kcal kuphela, okwenza lesi sithelo sibe umlingani omkhulu wamathumbu nokudla kwesisindo. Ngaphezu kwalokho, ama-kiwis ama-2 asevele aletha yonke into ka-vitamin C edingwa umuntu omdala ngosuku, enamandla amakhulu e-antioxidant, esiza ukuvikela izifo nokuthuthukisa impilo yesikhumba.

9. Jambo

Yize ingasetshenziswanga kangako, i-jambo ngesinye sezithelo ezicebe kakhulu ku-fiber: iyunithi elilodwa liletha cishe u-2.5 g wefayibha, okuqukethwe okutholakala kaningi ezingcezwini ezi-2 zesinkwa sokudla okusanhlamvu. Ngaphezu kwalokho, ine-kcal eyi-15 kuphela ngesithelo ngasinye, okuncane kakhulu kunezithelo eziningi, okwenza kube umlingani omkhulu ukunciphisa isisindo nokuqeda indlala.

10. Eliphakathi

Ipheya ngalinye, uma lidliwe egobolondweni lalo, line-fiber engaba ngu-3g, linama-kcal angama-55 kuphela, okwenza lesi sithelo sibe ngesinye sezibaluleke kakhulu ukusiza amathumbu. Ithiphu enhle yokwehlisa isisindo ukudla ipheya cishe imizuzu engama-20 ngaphambi kokudla, ngoba ngale ndlela imicu yayo izosebenza emathunjini akhiqiza umuzwa wokusutha, okunciphisa indlala ngesikhathi sokudla.

Izithelo ezibamba amathumbu

Ezinye izithelo ezibamba amathumbu yilezi: i-apula nepheya ngaphandle kwekhasi, ugwava, ubhanana, ikakhulukazi ubhanana oseluhlaza.

Lezi zithelo kufanele zigwenywe ngabantu abanokuqunjelwa, okungenani kuze kube ukujwayelekile kokuhamba kwamathumbu. Kodwa-ke, ngokudla okunempilo futhi ucebile nge-fiber, zonke izinhlobo zezithelo zingadliwa ngaphandle kokubangela ukuqunjelwa.

Amathiphu okulwa nokuqunjelwa

Ngaphezu kokukhulisa ukusetshenziswa kwezithelo ze-laxative, amanye amathiphu alula wokuqunjelwa yile:

• Dla izithelo nge-peel ne-bagasse lapho kunokwenzeka, njengoba zicebile ku-fiber;
• Uncamela ukusetshenziswa kwemifino eluhlaza, ngoba inamandla amakhulu okusheshisa ukuhamba kwamathumbu;
• Khetha ukudla okuphelele, okufana nerayisi, ufulawa kakolweni, ipasta nokuqhekeza okusanhlamvu okuphelele;
• Sebenzisa imbewu efana ne-chia, i-flaxseed ne-sesame kumajusi, amasaladi nama-yogurts;
• Phuza okungenani amalitha amabili amanzi ngosuku, ngoba iyasiza ekwakheni indle kanye nemicu futhi ibuye ithulule amathumbu, ivumela indle ukuthi ihambe kalula kushubhu lamathumbu.

Ngaphezu kwezeluleko zokudla, kubalulekile futhi ukwenza umsebenzi womzimba njalo, ngoba ukuvivinya umzimba kuvuselela amathumbu futhi kuwugcine usebenza, kusiza ukudlula kwendle nokulwa nokuqunjelwa.

Bona amathiphu amaningi wokulwa nokuqunjelwa ngokubuka ividiyo elandelayo:

Kungenzeka ukulwa nokuqunjelwa ngezithelo namajusi asebenza njengamakhambi asekhaya okuqunjelwa.