Izixazululo Zasekhaya Zokulahlekelwa Isisindo

-Delile

• 1. Itiye eliluhlaza elinojinja nesinamoni
• 2. Ujusi katamatisi
• 3. Itiye lesigqoko sesikhumba esine-hibiscus
• 4. Utshani kalamula kanye netiye le-mackerel
• Okufanele ukwenze ukunciphisa isisindo

Ikhambi elihle lasekhaya lokwehlisa isisindo yitiye eliluhlaza, ngoba lisiza ukukhulisa umzimba ngokushisa ama-calories amaningi. Kodwa-ke, kukhona nezinye izinketho zokwehlisa isisindo njengejusi yetamatisi, esiza ekulweni nesifiso sokudla amaswidi, kanye netiyi lesigqoko sesikhumba, okuyi-diuretic.

Le mithi yasekhaya yokwehlisa isisindo iyasiza kepha ayikhiphi ngesidingo sokudla okunama-kilojoule amancane nokuvivinya umzimba njalo ukuze wehlise isisindo ngokushesha.

Nakhu ukuthi ungalungisa kanjani izindlela zokupheka zetiye ezinhle zokwehlisa isisindo.

1. Itiye eliluhlaza elinojinja nesinamoni

Ikhambi elihle kakhulu ekhaya lokwehlisa isisindo yitiye eliluhlaza, ngoba licebile ku-caffeine, okusiza ukukhulisa umzimba.

Izithako

• Isaka elilodwa letiye eliluhlaza
• 1 cm wejinja
• Induku yesinamoni engu-1
• 2 izinkomishi zamanzi abilayo

Imodi yokulungiselela

Faka izithako epanini bese ubilisa imizuzu embalwa, bese ususa emlilweni bese ume imizuzu emithathu. Thatha cishe amalitha ama-2 ale tiye ngosuku, esikhundleni samanzi.

2. Ujusi katamatisi

Ikhambi elihle lasekhaya lokwehlisa isisindo ukuphuza ujusi wetamatisi, ngoba kusiza ukunqoba isifiso sokudla amaswidi.

Izithako

• 5 utamatisi
• 1 ingcosana kasawoti kanye nopelepele omnyama

Imodi yokulungiselela

Dlulisa utamatisi o-5 nge-centrifuge noma ushaye ku-blender ngamanzi amancane, bese ufaka usawoti kanye nopelepele bese uphuza ngokulandelayo. Thatha ama-250 ml wejusi yetamatisi, ukuzila ukudla, nsuku zonke.

3. Itiye lesigqoko sesikhumba esine-hibiscus

Ikhambi elihle lasekhaya lokwehlisa isisindo itiye lesigqoko sesikhumba ne-hibiscus ngoba inezinto ezenza isisu ezisiza ukuqeda uketshezi oluningi emzimbeni.

Izithako

• 20 g wesigqoko sesikhumba
• 20g we-hibiscus
• Ilitha elilodwa lamanzi

Imodi yokulungiselela

Faka izithako epanini bese ubilisa imizuzu emihlanu. Vala, vumela ukupholisa, bese uhlunga. Phuza le tiye usuku lonke.

4. Utshani kalamula kanye netiye le-mackerel

Itiye le-lemongrass, noma i-herb-prince njengoba laziwa futhi, i-mackerel iyikhambi lasekhaya elihle kakhulu kulabo abafuna ukwehlisa isisindo ngoba iyisidakamizwa esihle semvelo futhi ibuye isheshise imetabolism.

Izithako

• 1 isipuni sotshani kalamula
• 20g wehhashi
• 1 inkomishi yamanzi

​​Imodi yokulungiselela

Faka ulamula kanye ne-mackerel emanzini abilayo bese umboza isitsha. Itiye kufanele lihlale lifakwe ngaphakathi imizuzu engaba ngu-15. Phuza itiye lisashisa.

Okufanele ukwenze ukunciphisa isisindo

Ukudla okuphelele kakhulu ukwehlisa isisindo yilokho okungamvimbeli umuntu ukuthi adle noma yiluphi uhlobo lokudla, kuphela ukukhawulela inani elidliwayo. Kulesi sidlo kunconywa ukuthi kudle:

• Ama-carbohydrate angama-60%, afana nelayisi, isinkwa noma i-pasta;
• Amafutha angama-25% (amahle), njengamafutha omnqumo, ukwatapheya noma isalmon;
• I-15% yamaprotheni anciphile, njengenyama ephilile, iqanda elibilisiwe noma i-tuna ekheniwe ngaphandle kukawoyela;
• 25 kuya ku-30 ​​g wefayibha, njengokudla okuphelele, imifino nezithelo ezingavuthiwe nezingasikiwe.

Ukubalwa kwenziwa ngeso lenyama, kubhekwa isitsha sokudla ngakunye. Isibonelo: ama-carbohydrate angama-60%, akhombisa ukuthi ukudla okunothe ngama-carbohydrate afana ne-pasta, ilayisi namazambane kungathatha cishe uhhafu wosayizi wesitsha. Inani lamaprotheni adingekayo emini nasekuseni kufanele lilingane nentende yesandla sakho, okugqokwa kahle kakhulu kusaladi ngamafutha omnqumo kalamula, inqobo nje uma kuyisipuni esingu-1 ngosuku, futhi imicu ihlala inakho konke ukudla .

Buka le vidiyo elandelayo ukuze ufunde ukuthi yini ongayenza ukuze unciphise isisindo: