Ukutya oku-7 okubambe amathumbu

Umxholo

• 1. Ibhanana eluhlaza
• 2. Iapile ephekiweyo
• 3. Pear ephekiweyo
• 4. Ijusi yecashew
• 5. Iminqathe ephekiweyo
• 6. Umhluzi welayisi
• 7. Isonka somgubo omhlophe
• Iresiphi yokubamba amathumbu
• Ijusi ye-Apple enomnqatha

Ukutya okubambe amathumbu kubonisiwe ukuphucula amathumbu okanye isisu esihambisayo kwaye kubandakanya iziqhamo ezinje ngeeapile kunye neebhanana eziluhlaza, imifuno enje ngeminqathe ephekiweyo okanye isonka esimhlophe somgubo, umzekelo, njengoko kulula ukwetyisa kwaye kunceda ukulawula ukusebenza wamathumbu.

Oku kutya kubamba amathumbu akufuneki kutyiwe ngabo banamathumbu abanjiweyo kwaye, kule meko, okona kutya kufanelekileyo zizinto ezifana ne-oats, ipapaya okanye i-broccoli, umzekelo. Jonga uluhlu olupheleleyo lokutya kwelaxative.

Ukutya okunceda ukubamba amathumbu kubandakanya:

1. Ibhanana eluhlaza

Ibhanana eluhlaza inefayibha encinci enyibilikayo kunebhanana evuthiweyo, ke ngoko, iyanceda ukulawula amathumbu akhululekileyo kwaye inciphise urhudo. Umgangatho kukutya ibhanana yesilivere okanye i-apile banana kuba ziintlobo zebhanana ezinefayibha encinci.

Ukongeza, iibhanana eziluhlaza ngumthombo obalulekileyo we-potassium enceda ukuzalisa iityuwa ezilahlekileyo emzimbeni xa unamathumbu okanye isisu esihambisayo.

2. Iapile ephekiweyo

Iiapile eziphekiweyo ziluncedo lwasekhaya lwamathumbu akhululekileyo okanye urhudo, kuba ziqulathe imicu esinyibilikayo enje nge-pectin, ukongeza kwiipropathi ezichasayo, ukunceda ukuzola nokuphucula ukusebenza kwamathumbu kunye nokuphelisa iingxaki.

Ukwenza i-apile e-1 ephekiweyo, kufuneka uhlambe iapile, ususe ixolo, usike iziqwenga ezine upheke imizuzu emi-5 ukuya kweli-10 kwikomityi yamanzi.

3. Pear ephekiweyo

Ipere, ngakumbi xa ityiwa ngaphandle kwexolo, iyanceda ukubamba amathumbu kuba iqulethe iintsinga ezifunxa amanzi agqithisileyo emathunjini kwaye zivuselele ukukhutshwa kweencindi zesisu ezibangela ukuba ukutya kuhambe kancinci emathunjini, ukongeza ekubeni sisiqhamo esityebileyo amanzi, ukunceda amanzi emzimbeni xa kukho isifo sohudo kunye namathumbu avulekileyo.

Olona khetho lubalulekileyo lokutya amapheya aqingqiweyo kukupheka iipere ezi-2 okanye ezi-3 kwisiqingatha selitha yamanzi.

4. Ijusi yecashew

Ijusi yecashew inceda ukubamba amathumbu ngokuba neetannins ekubunjweni kwayo kunye neepropathi zokulwa izinto ezisebenza ngokufunxa amanzi agqithisileyo emathunjini, ukongeza ekuhambiseni amathumbu rhoqo, ukunciphisa urhudo okanye amathumbu akhululekileyo.

Nangona kunjalo, umntu kufuneka aphephe ukusebenzisa ijusi yecashew enamashishini kwaye akhethe ukulungiselela ijusi kunye nesiqhamo sonke.

5. Iminqathe ephekiweyo

Iminqathe ephekiweyo lukhetho olukhulu ukubamba amathumbu kuba ineentsinga ezincedisa ekwakheni ikeyiki eqinileyo, ukongeza kulawulo lokuhamba kwamathumbu.

Ukwenza iminqathe ephekiweyo, susa ixolo, usike iminqathe kwizilayi ezicekethekileyo, upheke ide ikhrothi ithambe kwaye ukhuphe amanzi.

6. Umhluzi welayisi

Umhluzi werayisi lukhetho olukhulu ekuphuculeni amathumbu okanye isisu esihambisayo kuba, ukongeza ekunikezeleni ulwelo emzimbeni, ukuthintela ukomisa, kunesiphumo esibophayo kwithumbu lokugaya ukutya, okukhokelela kwizitulo eziqinileyo nezine-bulkier. Kwaye ngenxa yoku, irayisi yamanzi inceda ukunciphisa ixesha lokurhuda okanye isisu esivulekileyo.

Jonga indlela yokulungiselela umhluzi welayisi kurhudo.

7. Isonka somgubo omhlophe

Isonka somgubo omhlophe ziicarbohydrate ezilula ukucoleka kwaye ke ziyanceda ekubambeni amathumbu xa unorhudo okanye amathumbu evulekileyo.

Inketho elungileyo kukwenza i-toast ngesonka setyuwa okanye isonka saseFrance, kodwa akufuneki ukongeza ibhotolo okanye imajarini ukuze ube neziphumo ezichaseneyo.

Iresiphi yokubamba amathumbu

Iresiphi ekhawulezayo nelula ekulula ukuyilungiselela ngokutya okubambe amathumbu yile:

Ijusi ye-Apple enomnqatha

Izithako

• Iapile e-1 ngaphandle kwexolo;
• 1 isanqante ephekwe kwizilayi;
• 1 iglasi yamanzi;
• Iswekile okanye ubusi ukungcamla.

Imowudi yokulungiselela

Susa i-aple peel kunye nembewu kwaye uthathe iziqwenga ezincinci. Susa i-carrot peel, uthathe izicucu ezincinci kwaye upheke kude kube yithenda. Beka iziqwenga zeapile engacocwanga kunye nomnqathe ophekiweyo kwi-blender ene-1 litre yamanzi uze ubethe. Yongeza ushukela okanye ubusi ukunambitha.

Jonga ezinye iiresiphi zokubamba amathumbu.