Ukutya okuchasene nokuvuvukala: Iindidi ezi-8 ezingafanelekanga ukusilela ekutyeni
Umxholo
- Uluhlu lokutya olulawula ukudumba
- Imenyu yokutya ukunciphisa ukudumba
- Bona ezinye izityalo ezingamayeza ezilwa nokudumba kwi: Natural anti-inflammatory.
Ukutya okuchasayo, okufana nesafron kunye negalikhi e-macerated, isebenza ngokunciphisa ukuveliswa kwezinto emzimbeni ezikhuthaza ukudumba. Ukongeza, oku kutya kunceda ukomeleza amajoni omzimba, kwenza ukuba umzimba umelane nengqele, umkhuhlane nezinye izifo.
Oku kutya kubalulekile kunyango lwezifo ezikruthayo ezifana nesifo samathambo, njengoko zinceda ukunciphisa kunye nokukhusela iintlungu ezidibeneyo ezithi zenzeke kwesi sifo.
Uluhlu lokutya olulawula ukudumba
Ukutya okulawula ukudumba kutyebile kwizinto ezinje nge-allicin, omega-3 fatty acids kunye nevithamin C, enje nge:
- Amakhambi, ezinje ngegalikhi ecoliweyo, isafron, ikheri kunye netswele;
- Intlanzi etyebile kwi-omega-3, ezinje ngetuna, isardadi kunye nesalmon;
- Imbewu ye-Omega-3, ezinjengeflakisi, ichia kunye nesesame;
- Iziqhamo zeCitrus, ezinje ngeorenji, iacerola, iguava nepayina;
- Iziqhamo ezibomvu, njengerharnate, ivatala, itsheri, istrawberry kunye nediliya;
- Iziqhamo zeoyile, ezinje ngee-chestnut kunye nee walnuts;
- Imifuno Njenge-broccoli, icauliflower, ikhaphetshu kunye nejinja;
- Ioyile yekhokhonathi kunye neoyile yomnquma.
Ukomeleza amajoni omzimba kunye nokulwa izifo ezivuthayo, kuya kufuneka utye oku kutya yonke imihla, utye iintlanzi kathathu ukuya kwesihlanu ngeveki, ukongeza imbewu kwiisaladi neeyogathi, kunye nokutya iziqhamo emva kwesidlo okanye amashwamshwam.
Imenyu yokutya ukunciphisa ukudumba
Itheyibhile elandelayo ibonisa umzekelo wemenyu yeentsuku ezi-3 zokutya okuchasayo:
| I-snack | Usuku 1 | Usuku 2 | Usuku 3 |
| Isidlo sakusasa | iyogurt yendalo kunye nee-strawberry ezi-4 + 1 isilayi sesonka esigcweleyo kunye netshizi | Ikofu engenaswekile + namaqanda ama-2, itumato kunye ne-oregano | ikofu engenaswekile + i-100 ml yobisi + i-1 cheese crepe |
| I-snack yasekuseni | Ibhanana eli-1 + 1 ikholamu yesuphu yamandongomane | Iapile e-1 + i-chestnuts eyi-10 | 1 iglasi yejusi eluhlaza |
| Isidlo sasemini isidlo sangokuhlwa | Iqhekeza le-1/2 leesalmon egcadiweyo + iitapile ezigcadiweyo kunye neetumato, amatswele kunye nepepile, enongwe ngamayeza amahle kunye negalikhi | 4 ikhola yerayisi emdaka + 2 ikholoni yesuphu yeembotyi + yenkukhu eyosiweyo kunye ne-tomato sauce kunye nebasil | I-pasta ye-tuna kunye ne-pesto sauce + isaladi eluhlaza efakwe ioyile ye-olive |
| Ukutya okusemva kwemini | 1 iglasi yejusi yeorenji + 2 izilayi zeshizi eqhotsiweyo ngeoyile yeoyile, i-oregano kunye neetumato ezinqunqiweyo | iyogathi yendalo kunye nobusi + i-1 col yesobho se-oat | Ikofu engenaswekile + 1 itapioca encinci eneqanda |
Ukongeza ekwandiseni ukusetyenziswa kokutya okuchasayo, kubalulekile ukunciphisa ukutya okunyusa ukudumba emzimbeni, ikakhulu ezenziwa ngenyama, njengesausage, isoseji kunye nebhekoni, ukutya okulungele ukutya okunamafutha. njenge-lasagna, ipitsa kunye nehambhega kunye ukutya okukhawulezayo. Funda indlela yokwenza ukutya okuchasayo.
Bona ezinye izityalo ezingamayeza ezilwa nokudumba kwi: Natural anti-inflammatory.
Kucetyiswa Wena
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