Izindlela eziphumelela kakhulu zokulahlekelwa isisindo

Akusekude usuku lwakho lomshado, futhi ungakathokozi nesibalo sakho, thatha amathiphu alula ukuze usebenze. Ngosuku lomkhosi, ingubo izohlala phezu kwakho ngokungenakulinganiswa ... Futhi akukho imibimbi ekhanda! Usebenza kanzima, ugcwalisa esiqandisini ukudla okunempilo, futhi nsuku zonke uphuza amanzi afanele ...

Kodwa, naphezu kwakho konke lokhu, usenayo amakhilogremu ambalwa? Ungapheli amandla futhi ungayeki ukuphelelwa yisikhathi kokudla okunempilo! Lezi zinguquko ezingu-10 ezincane ekudleni kuzosiza ukulahla amafutha ekhanda ngaphandle kokulamba, ukucasula neminye imiphumela yezidlo "eziyisimangaliso". Faka amasonto amabili kuya kwangu-2 ngaphambi komshado futhi uthembise: uzothanda umphumela, futhi izindlela eziphumelelayo kakhulu zokulahlekelwa isisindo ngeke zithathe isikhathi eside!


Indlela: Yidla i-cellulose

Amafutha angaphezulu akuyona into kuphela eyenza isisu sakho sivule: cishe u-80% wethu ulwa nokuqothulwa. Ngenhlanhla, le nkinga inesixazululo esilula. Ukwandisa ukusetshenziswa kwe-fibre e-soluble, etholakala ema-apula, ama-citrus, ama-legumes. Ukuphuza amanzi, kuguqulwa ube yinto efana ne-gel evuselela imisipha yesimiso sokugaya ukudla, kubangele ukuba bahlehlise futhi kunalokho baqhube imfucuza.


Indlela: ulahlekelwe isisindo nge-vitamin C

Phakathi nokuqeqeshwa kanye nezindlela eziphumelela kakhulu zokulahlekelwa isisindo, i-vitamin S inciphisa ukushisa kwamafutha ngama-25%. I-Vitamin C iyasiza ukukhiqiza i-carnitine, i-amino acid, eyasiza futhi ukuguqulwa kwamafutha abe amandla. Uma i-carnitine ayanele ngokwezicubu zomzimba wakho, umzimba usebenzisa ama-carbohydrate noma amaprotheni njengamafutha. Ngakho uhlose u-10 mg wevithamini C ngosuku. Le mali iqukethe amajikijolo amakhulu ama-strawberry ayi-10, i-pepper encane ebomvu elimnandi, i-orange enkulu noma i-1 inkomishi ye-broccoli eqediwe.


Indlela: engeza amabhaktheriya anempilo

Ama-Yoghurts kanye ne-yogurt aqukethe ama-probiotics, akhona ohlelweni lokugaya umuntu ngamunye. Uma unesisindo esiningi ngokweqile, mhlawumbe awunakho okwanele kulawa ma-bacterium, ngenxa yalokho umzimba uthatha kuwo ama-calorie engeziwe. Ukuthola ama-probiotics amaningi, ujwayelekile ukulinganisela amabhaktheriya.


Indlela: khohlwa ngotshwala

Yiqiniso, hhayi kuze kube phakade (sizobe sesiyiqiniso). Kodwa-ke, ukuphazamisa uchungechunge lwezinhlangano zama-gay nezintombi, ungabona ukuthi lokhu kusebenza kanjani empilweni! Ukudla nokunciphisa umzimba (iziphuzo ezidakayo ziwumthombo wamakhalori angenalutho), nokulala ... Futhi, njengoba wazi, ukungabi nokulala kungabuye kuhlotshaniswe nesethi yesisindo esiningi.


Indlela: Sika ucezu lwe-avocado

Lesi sithelo sicebile nge-potassium, esiza ukususa i-sodium engaphezulu futhi kususe ukukhukhuma okubangelwa ukugcinwa kwamanzi. Le mineral ku-30 ​​g we-avocado ingaphezulu kuka-6% kunanani elifanayo le-banana. Futhi amafutha akhe enempilo alambile indlala futhi avuselele umuzwa wokuzizwa. Zama ukwenza i-salsa yemango ne-avocado, efanelekayo yenkukhu noma inhlanzi. Ingxenye yesine yezithelo ze-avocado iqoshiwe, futhi uhlanganise ne-1/4 indebe yemango, isipuni esingu-1 selamula, i-cilantro eqoshiwe ne-1 ithisipuni yomhlabathi i-jalapeno. Ufuna ukuthola umthamo we-potassium kabili - yenza i-salsa kusuka ku-avocado nge-banana: ikota izithelo zihlangana nengxenye yebhanana, isipuni esisodwa se-anyanisi oqoshiwe, inani elifanayo lejusi lika-lime. Isizini nomsundu omnyama.


Indlela: Qinisa ukushisa okunamafutha

I-capsaicin yemvelo yemvelo inikeza i-pepper eshisayo i-acuity, futhi uzosiza ukudla amakholori amaningi ngisho nasesimweni sokuphumula. Futhi lokhu kuyokwanela, iziphuzo ezincane kakhulu. Ucwaningo lubonisa ukuthi esilwaneni esincane sinomthamo we-capsaicin, okwazi ukwandisa umzimba wakho esikhathini esifushane kakhulu nge-23%. Kwelunye umsebenzi wesayensi, abantu abathola ngaphambi kokudla ngegramu ye-pepper obomvu ku-capsule noma abaxubene nomsola we-tomato, bese bedliwa emini ngamakhilogremu amancane angu-6% futhi abazizwa bengenalo. Ngakho-ke, sebenzisa isilwane esisha ngesikhathi sokupheka, kanye ne-Thai, Indian, Latin American condiments ukwengeza ukudla okubabayo izitsha zakho.


Indlela: Yidla izithelo ze-dessert

Ama-enzyme e-Bromelain (i-chinanese esisha) ne-papain (e-papaya) yenza ukugaya, kube lula ukuphazamiseka kwamaprotheni avela enyameni, ubisi nemifino, ukuze ukudla kuncitshwe kangcono futhi ungabhekene ne-flatulence.


Indlela: engeza ushukela

Imikhiqizo equkethe ushukela wemvelo (izithelo, ubisi), ocebile nge-fibre namaprotheni. Kodwa ukhohlwa mayelana noshukela ocolile: kungabangela indlala. Lapho uthenga imikhiqizo, funda ilebula. Uma enye yezithako zokuqala ohlwini luyishukela, shiya lokhu "okuhle" eshalofini.


Gcoba nge isipinashi kaningi

Futhi kaningi kakhulu imikhiqizo ye-carbohydrate. I-cup of spinach iqukethe ama-kilocalories angu-41 kuphela, okungukuthi, izikhathi ezinhlanu ngaphansi kwenani elifanayo lelayisi elibomvu elibilisiwe noma okusanhlamvu okuphelele. Futhi lokhu kwenza isipinashi ihlotshwe kangcono emavikini amabili edlule ngaphambi komshado. Noma kunjalo, lokhu akuyona nje umkhiqizo olula futhi ophansi wekhalori. Iqukethe nama-antioxidants angaphezu kwayishumi nambili azokusiza ukuthi ubhekane nokucindezeleka, ngalesi sikhathi, hamba, cishe engenakugwemeka.

Zama isipinashi sokuthoza nge-isipuni 1 samafutha omnqumo, pepper eqoshiwe eqoshiwe kanye ne-garlic, ioli yamafutha ephuzi. Noma upheke isaladi nge-strawberries, anyanisi obomvu oqoshiwe kanye nama-pecans ambalwa.


Indlela: uphuze ikhofi

Noma itiye. Bakusiza ngempela ukuba ube mncane, ngoba aqukethe i-caffeine. Kubonakala ukuthi ngokuthola umthamo walesi sidakamizwa imizuzu engama-30 ngaphambi kokuqeqesha, uzobe uhlanganyele emzimbeni ngokwengeziwe nangesikhathi eside. Ngaphezu kwalokho, i-caffeine ivuselela ukugaya.