Amakhambi asekhaya ama-4 okuxegisa amathumbu abambekile

-Delile

• 1. Uvithamini ovela kupopo onefilakisi
• 2. I-yogurt eneplamu emnyama
• 3. Ijusi yezithelo ezihambisa isisu
• 4. Uvithamini oluhlaza

Amakhambi asekhaya angaba yisixazululo esihle semvelo sokusiza ukukhulula amathumbu abambekile. Izinketho ezinhle uvithamini kapapayi onefilakisi noma iyogathi yemvelo eneplamu emnyama, ngokwesibonelo, ngoba lezi zithako zinenqwaba yemicu esiza ukukhulula amathumbu, isuse indle enqwabelene.

Amathumbu abhajwe abonakala ngokuba khona kwendle namagesi anqwabelene emathunjini, kubangele ukuphazamiseka nobuhlungu besisu futhi, ezimweni ezibucayi, okuholela ekulahlekelweni isifiso sokudla. Uma kwenzeka ubuhlungu obukhulu besisu noma indle enegazi kubalulekile ukuya kudokotela ojwayelekile ukuze kwenziwe ukuhlolwa kwezimpawu nokwelashwa kungalungiswa.

Kodwa-ke, isu elihle kakhulu lokulawula amathumbu wukudla ifayibha kukho konke ukudla, uphuze amanzi amaningi ukuthambisa indle, okwenza kube lula kuwe ukuthi uhambe ngokwemvelo futhi ugcine impilo esebenzayo ngokuzivocavoca njalo. Bona ukuthi uzodlani nokuthi yini okufanele uyigweme ukuqunjelwa.

1. Uvithamini ovela kupopo onefilakisi

Ikhambi elihle lasekhaya lamathumbu anamathele yi-papaya vithamini ene-flaxseed, ngoba lokhu kudla kunothe ngemicu esiza ukufaka amanzi esitokisini nokwenza ngcono ukusebenza kwamathumbu, okusiza ukunciphisa isisu esivuvukile.

Izithako

• 1/2 papaya ongenambewu;
• 1 ingilazi yamanzi noma 1 imbiza encane ye-yogurt elula;
• Isipuni esingu-1, sigcwaliswe kahle nge-flaxseed enembewu noma echotshoziwe;
• Uju noma ushukela ukunambitha;

Imodi yokulungiselela

Shaya upopo namanzi (noma iyogathi) ku-blender, engeza ifilakisi bese wenza ubumnandi ukunambitha. Leli khambi lasekhaya lingasetshenziswa yizingane ezincane ezinamathumbu abhajwe.
 

2. I-yogurt eneplamu emnyama

Leli khambi lasekhaya elineplamu elimnyama lisiza ukulwa nokuqunjelwa, ngoba isithelo sinezinto zokuthambisa nokuhlanza, futhi, ngaphezu kwalokho, i-granola ingukudla okunothe kakhulu, okusiza ukukhulula amathumbu abhajwe.

Izithako

• 1 i-yogurt elula;
• Ama-plums amnyama ama-3;
• Izipuni ezimbili ze-granola;
• Uju ukunambitha.

Imodi yokulungiselela

Crush the plums, hlanganisa ne-yogurt elula, engeza i-granola bese wenza ubumnandi ngoju ukunambitha. Yidla ukudla kwasekuseni noma njengesidlwana.

3. Ijusi yezithelo ezihambisa isisu

Ngaphezu kokunotha ngamavithamini, le jusi iyasiza ekwelapheni amathumbu abhajwe, ngoba izithelo ezinjengo phayinaphu nomango kungamakhemikhali emvelo. Amapentshisi ahlutshiwe asiza ukukhulula amathumbu abhajwe ngoba ikhasi linenqwaba yefayibha.

Izithako

• Izingcezu ezi-2 zikaphayinaphu;
• Izingcezu ezi-2 zemango;
• 1 ipentshisi nekhasi;
• 300 ml wamanzi eqhwa.

Imodi yokulungiselela

Sika izingcezu zikaphayinaphu zibe yizicucu bese uzifaka ku-blender. Geza, usike izingcezu zikamango kanye nepentshisi zibe izingcezu ezincane bese ufaka uphayinaphu. Ekugcineni, faka amanzi ku-blender bese uxuba yonke into uze uthole ingxube efanayo. Khonza engilazini bese uphuza u-ayisikhilimu.

4. Uvithamini oluhlaza

Isipinashi yimifino ecebile nge-fiber enezinto zokuthambisa ezikhuthaza ukusebenza kwamathumbu okusiza ukunciphisa ukungakhululeki nokuvuvukala okubangelwa amathumbu abhajwe. Ngaphezu kwalokho, i-orange iyisidambisi semvelo futhi i-kiwi icebile nge-fiber, njenge-oats ne-chia, esiza ukulawula amathumbu abhajwe.

Izithako

• 8 amaqabunga esipinashi;
• Ijusi lamawolintshi ama-2;
• Ama-kiwi ama-2;
• 2 wezipuni oatmeal;
• 1 isipuni se-chia ene-hydrated.

Imodi yokulungiselela

Geza isipinashi bese usifaka ku-blender. Susa ijusi le-orange bese ufaka isipinashi. Ngemuva kwalokho, choboza i-kiwifruit bese uyifaka nezithako ezisele, ku-blender. Ekugcineni, engeza i-oatmeal bese uxuba kuze kutholakale ingxube ehambisanayo. Faka ingxube engilazini bese ufaka i-chia ene-hydrated.

Ukwenza i-chia ene-hydrated, faka imbewu ye-chia emanzini okungenani amahora amabili, kuze kube kudala i-gel. Ukusetshenziswa njalo kwe-chia engenamanzi kungadala ukucasuka kwamathumbu ngakho-ke kufanele kugwenywe.

Futhi bukela le vidiyo elandelayo bese ufunda ngezinye izinketho ezenziwe ekhaya ezisiza ukukhulula amathumbu: