Izintambo ezi-6 ezenziwe ekhaya zokunciphisa isisindo

-Delile

• 1. Uvithamini onoganda omuncu
• 2. Ubhanana bushelelezi nebhotela lamantongomane
• 3. Uvithamini ovela kupopo kanye ne-oat bran
• 4. I-Açaí protein vitamin
• 5. I-kiwi enamakhemikhali ne-strawberry smoothie
• 6. I-cocoa smoothie ene-oats

Ukuthatha amavithamini okuzenzela kuyindlela enhle yokunamathela ekudleni kokudla isikhathi nokonga imali. Kumavithamini kungenzeka ukuhlanganisa ukudla kube nezakhamzimba ezibalulekile ukusheshisa imetabolism nokuthanda ukunciphisa umzimba.

Icebo elihle ukuthi uhlale ufaka ukudla okune-fiber ekunyakaziseni kwakho okuzenzela, okufana ne-chia, i-flaxseed ne-oat bran, njengoba zikunikeza ukusutha okwengeziwe futhi zisiza ukunciphisa inkomba ye-glycemic yesidlo. Kubalulekile futhi ukuthi ungawenzi mnandi amavithamini ngoshukela noma uju, ukuze ungakhuphuli amakhalori akho nokukhiqizwa kwamafutha emzimbeni.

Nazi izinhlanganisela ezi-6 ezimnandi zokunyakaziswa okwenziwe ekhaya.

1. Uvithamini onoganda omuncu

Le vithamini icishe ibe ngama-237 kcal futhi ingasetshenziswa njengesidlwana santambama noma njengokuzivocavoca umzimba kwangaphambili.

Izithako:

• Ibhanana eli-1 elifriziwe
• 5 g wama-strawberry
• I-120 g ye-yogurt ye-nonfat ethafeni
• Isipuni esingu-1 sembewu ye-sunflower

Imodi yokulungiselela:

Susa ubhanana efrijini bese ushaya zonke izithako ku-blender usebenzisa i-pulse function kuze kube yilapho ubhanana oqandisiwe uchotshozwa waphenduka waba ukhilimu.

2. Ubhanana bushelelezi nebhotela lamantongomane

Le vithamini ine-280 kcal ne-5.5 g ye-fiber, eyenza igcwale futhi ithuthukise ukusebenza kwamathumbu, ikwenze kube yindlela enhle yokuzivocavoca ngemuva kokuzivocavoca.

Izithako:

• 1 ubhanana
• 200 ml wobisi olusikiwe noma lwemifino
• 1 isipuni ibhotela lamantongomane
• 2 amathisipuni chia

Imodi yokulungiselela:

Shaya zonke izithako ku-blender bese uphuza u-ayisikhilimu.

3. Uvithamini ovela kupopo kanye ne-oat bran

Uvithamini wepapaya une-226 kcal kanye no-7.5 g we-fiber, okhethekile ukusiza ekusebenzeni kwamathumbu, ukulwa nokuqunjelwa nokugayeka kahle komzimba, ukusiza ukomisa isisu. Ingasetshenziselwa isidlo sasekuseni noma ntambama.

Izithako:

• 200 ml wobisi olusikiwe
• Izingcezu ezi-2 ezincanyana zikaphaya
• 1 ithisipuni chia
• Isipuni esingu-1 se-oat bran
• 1 ithisipuni yefilakisi

Imodi yokulungiselela:

Shaya zonke izithako ku-blender bese uphuza u-ayisikhilimu.

4. I-Açaí protein vitamin

Uvithamini we-acai unama-kcal angama-300 nangaphezulu kuka-30 g wamaprotheni, okwenza kube yindlela enhle yokuvula imetabolism nokusheshisa ukutakula kwemisipha ngemuva kokuzivocavoca.

Izithako:

• 200 ml wobisi olusikiwe
• I-1 scoop ye-vanilla enephunga lamaprotheni
• 100 g noma 1/2 ishukela elingenashukela i-açaí pulp
• 1 ubhanana

Imodi yokulungiselela:

Shaya zonke izithako ku-blender bese uphuza u-ayisikhilimu.

5. I-kiwi enamakhemikhali ne-strawberry smoothie

Le vithamini inama-235 kcal no-4 g we-fiber, ekulungele ukuthuthukisa ukugaya ngenxa yobukhona be-mint. Inketho enhle ukuyisebenzisela ukudla kwasekuseni.

Izithako:

• 1 kiwi
• 5 ama-strawberry
• Isipuni esingu-1 se-oat bran
• I-170 g noma i-1 imbiza encane ye-yogurt elula
• 1/2 isipuni ibhotela lamantongomane
• ½ isipuni samaqabunga eminti

Imodi yokulungiselela:

Shaya zonke izithako ku-blender bese uthatha u-ayisikhilimu.

6. I-cocoa smoothie ene-oats

Ukudla okufanele kakhulu ukushintshanisa ukuzamazama kuyisidlo sasekuseni noma isidlo sakusihlwa, ngakho-ke, kunconywa ukuthi ukhethe okukodwa noma okunye. Ukukhetha ukuthatha ukuzamazama okungaphezu kwesisodwa ngosuku akuqinisekisi inani lezakhamzimba ezidingekayo osukwini futhi kungalimaza umzimba.

Izithako

• 1 ingilazi yobisi lwenkomo olusikiwe noma ubisi lwemifino
• Isipuni esingu-1 se-cocoa powder
• Izipuni ezimbili ze-flaxseed
• Isipuni esingu-1 sesame
• Isipuni esingu-1 se-oats
• 6 tikwele
• Ibhanana eli-1 elifriziwe

Imodi yokulungiselela

Shaya zonke izithako ku-blender bese uphuza. Kwenza cishe ama-300 ml.

Ukufeza izinhloso ezihlala isikhathi eside, kunconywa ukuthi udle kahle, ugweme imikhiqizo esezimbonini, ukudla okuthosiwe, amafutha nemikhiqizo efana nezinkwa, amakhekhe namakhukhi, ngaphezu kokwenza uhlobo oluthile lomsebenzi wokuzivocavoca umzimba njalo. Bona ukuthi ungaba kanjani nokudla okunempilo ukuze unciphise isisindo.