Ukutya oku-10 okukunceda ukunciphisa umzimba

Umxholo

• 1. Ipere
• 2. Isinamon
• 3. Isityalo seqanda
• 4. Irayisi emdaka
• 5. Ihabile
• 6. Ingqolowa ingqolowa
• 7. I-strawberry
• 8. Iti eluhlaza
• 9. Iflakisi
• 10. Imidumba

Ukutya okukunceda ukuba unciphise umzimba zezo ziphucula ukuhamba kwamathumbu, ukulwa nokugcinwa kolwelo, ukukhawulezisa imetabolism okanye ukunceda ukutshisa iikhalori ezinje ngevatala, ihabile nesityalo seqanda, umzekelo.

Oku kutya kufuneka kutyiwe yonke imihla yonke, kunye nokuziqhelanisa nokwenza umthambo rhoqo kunye nokutya okusempilweni okuneswekile, iilekese, amafutha, ukutya okuthosiweyo kunye nokutya okuqhubekekayo. Ukongeza, kubalulekile ukuziqhelanisa nokuzilolonga yonke imihla, njengokuhamba kathathu ngeveki malunga neyure enye.

1. Ipere

I-pear ityebile emanzini kwaye iqulethe i-71% yeentsinga ezingenakunyibilika, iqinisekisa ukwaneliseka okukhulu kunye nokuphucula ukuhamba kwamathumbu. Ukongeza, iswekile yendalo yesiqhamo isusa iminqweno yeelekese kwaye inyuse iswekile yegazi, enceda ukunciphisa indlala kunye nokuphepha ukutya ukutya okuneswekile.

Ungayisebenzisa njani: Ukukunceda ukunciphisa umzimba, kufuneka kuthathwe malunga nemizuzu engama-20 ngaphambi kokutya okuphambili.

2. Isinamon

ICinnamon sisiqholo esinevumba elimnandi esinokubangela isiphumo se-thermogenic emzimbeni, esinokunyusa imetabolism kunye nokunyusa inkqubo yokutsha kwamafutha omzimba.

Ukongeza, isinamon ikwanceda ukunciphisa iswekile egazini, yonyuse ubuntununtunu be-insulin kunye nokunciphisa ukunganyangeki kwe-insulin, ekwaxhasa ukunciphisa umzimba.Okunye ukutya okuneempawu ze-thermogenic yijinja, ipepile ebomvu, ikofu kunye neti ye-hibiscus. Funda ngakumbi ngokutya kwe-thermogenic.

Ungayisebenzisa njani: Isinamon inokongezwa ngokulula kumalungiselelo ahlukeneyo, ezinje ngeziqhamo, iijusi, i-smoothies, ikofu, iti, ikeyiki kunye neicookies, umzekelo.

3. Isityalo seqanda

Isitshalo seqanda, ukongeza ekubeni sisiqhamo esineekhalori ezisezantsi, kuba iigram ezili-100 zineekhalori ezingama-24 kuphela, ikwacebile kwifayibha, inceda ekusebenzeni kakuhle kwamathumbu, ekulweni i-cholesterol embi kunye nokwetyisa okungalunganga, ukuvelisa imvakalelo yokuhlutha.

Ukongeza, ityebile ngamanzi, iivithamini kunye neeminerali, kwaye ineekhalori eziphantsi, inceda ukulwa nokugcinwa kolwelo kunye nokukhupha umzimba.

Ungayisebenzisa njani: Kuyenzeka ukuba kulungiswe amanzi esityalo seqanda kunye nokusela imini yonke endaweni yamanzi. Kuyenzeka ukuba wongeze isitshalo seqanda kwiisaladi kwaye uzilungiselele ngohlobo lweetshiphusi, umzekelo. Jonga ezinye iiresiphi zokunciphisa umzimba ngokutya isitshalo seqanda.

4. Irayisi emdaka

Irayisi emdaka, ngokungafaniyo nerayisi emhlophe, ityebile kwifayibha, inceda ukonyusa ukutyeba nokwenza inani lokutya kutyiwe kancinci. Ikwacebile ngee-B, i-zinc kunye ne-selenium, ezizezakha-mzimba ze-antioxidant eziphucula ukujikeleza kwegazi, uxinzelelo kunye nenkumbulo.

Ungayisebenzisa njani: Kubalulekile ukuba isixa ekufuneka sisetyenzisiwe silawulwe, kuba nangona kukutya okupheleleyo, xa usitya kakhulu kuyaqala ukuba nefuthe elichaseneyo. Kwimeko apho ufuna ukwazi ukuba leliphi na isahlulo esifanelekileyo, eyona nto ifanelekileyo kukufuna isikhokelo kwincutshe yesondlo ukuze uvavanyo lwenziwe kwaye isicwangciso sesondlo esimiselwe iimfuno zomntu siyaboniswa.

5. Ihabile

I-Oats zityebile kwimicu enyibilikayo kunye neeproteni, ezinika ukondla kunye nokulawula amathumbu. Ukongeza, ukusetyenziswa kwayo kuyanceda ekulawuleni iswekile yegazi kunye nokulawula i-cholesterol ephezulu, okwenza indlala ithathe ixesha elide ukuba ifike.

Ungayisebenzisa njani: I-oats zixhaphake kakhulu kwaye zinokutyiwa ngohlobo lwesidudu okanye zongezwe kwiziqhamo ezinqunqiweyo, iivithamini, iikeyiki kunye neicookies.

6. Ingqolowa ingqolowa

Ingqolowa yengqolowa ityebe kakhulu kwifayibha, ine-12.5 gram yefayibha kwiigram ezili-100 zokutya, kwaye ineekhalori ezimbalwa, kwaye inokusetyenziselwa ukulwa ukuqhina, incedise ukulawula iswekile yegazi kunye nokwandisa ukutyeba.

Ungayisebenzisa njani: Njengoko phantse ayitshintshi incasa yokutya, inokongezwa kuwo onke amalungiselelo okunciphisa ukufunxwa kwamanqatha emathunjini. Funda ngendlela yokusebenzisa ingqolowa yengqolowa.

7. I-strawberry

I-sitrobheli, ukongeza ekubeni ineekhalori ezimbalwa, ityebile kwifayibha, inceda ukulawula amanqanaba eswekile yegazi kunye nokunyusa imvakalelo yokuhlutha, ukunciphisa inani leekhalori zemihla ngemihla ezingenisiweyo kunye nokukhuthaza ukunciphisa umzimba. Kukwacebile ukuba novithamini C, ifolothi kunye nezinye izinto ze-phenolic ezibonelela ngokuchasene nokudumba.

Ungayisebenzisa njani: Esi siqhamo singatyiwa siphelele okanye ngeejusi, kwaye sinokusetyenziswa ekulungiseleleni iijusi zedetox ukuphucula imetabolism. Jonga ezinye zokupheka zejusi yedetox.

8. Iti eluhlaza

Iti eluhlaza ineempawu ze-thermogenic, ukukhawulezisa imetabolism kunye nokuthanda ukutshiswa kwamafutha. Kungenxa yokuba isityebi kwi-caffeine, isikhuthazi esinceda ukutshisa amanqatha ngexesha lokuzilolonga. Ukongeza, ityebile kwiikhatini, ezizezona zinamandla antioxidants ezinceda ukuphucula imetabolism. Bona ezinye izibonelelo zeti eluhlaza.

Ukulungiselela: Iti eluhlaza kufuneka isetyenziswe phantsi kwesikhokelo sikagqirha okanye isondlo kwaye uyilungiselele, yongeza icephe eli-1 lemifuno kwikomityi enye yamanzi abilayo, uyiyeke ime malunga nemizuzu eli-10.

9. Iflakisi

Iflakisi ityebile kwii-antioxidants kunye ne-omega-3, uhlobo lwamafutha alungileyo anceda ukulawula i-cholesterol kunye nokunciphisa ukudumba emzimbeni, ukuququzelela inkqubo yokwehla kobunzima. Ukongeza, ityebile kwimicu ephucula ukwetyisa nokwandisa ukwanela. Funda ngakumbi ngezibonelelo zeflakisi.

Ungayisebenzisa njani: Eyona nto ilungileyo kukutya iflakisi okanye uhlobo lomgubo, kwaye 1 okanye 2 amacephe anokufakwa kwiisiriyeli, iisaladi, iijusi kunye neeyogathi. Inokongezwa ekulungiseleleni isonka, iipie kunye namaqebengwana.

10. Imidumba

Iimbotyi ezinjengeembotyi, ii-ertyisi, iilentile kunye nee-chickpeas yimithombo yeprotheni kunye nefayibha yokutya, eyonyusa ukutyeba kwaye ilwe nokuqunjelwa.

Ungayisebenzisa njani: Ukutya iipunipoli ezi-4 ngosuku kwanele ukufumana izibonelelo zayo, ngakumbi xa ityiwa kunye nerayisi emdaka, njengoko indibaniselwano yenza iproteni ekumgangatho ophezulu.

Jonga ezinye iingcebiso ezivela kwisondlo sethu ukulwa indlala ngexesha lokutya: