Iindlela ezi-7 zokunciphisa umnqweno wokutya iilekese

Umxholo

• 1. Yitya iyogurt engenasiphelo yonke imihla
• Sebenzisa ukutya konke
• 3. Nciphisa ukuselwa kweswekile kunye nee-carbohydrate ezilula
• Sebenzisa i-banana biomass eluhlaza
• Sebenzisa ioats
• 6. Yitya imbewu kunye namandongomane
• 7. Ukuthatha iiprobiotic kwiifomsile

Eyona ndlela isebenzayo yokunciphisa umnqweno wokutya iilekese kukuphucula impilo yeentyatyambo zamathumbu, ukutya iyogathi yendalo, ukusela iti engenaswekile kunye namanzi amaninzi umzekelo, ukuze ingqondo iyeke ukufumana inkuthazo yokutya ukutya okumnandi kakhulu kunye nokutya okune-carbohydrate , ngokwenjenjalo ukophula umjikelo wokutya okungalunganga okuqhelekileyo ukuba kunzima ukumelana nokwaphula.

Kwelinye icala, ukutya okunotye kwifibre, iziqhamo, kunye neprobiotic kuyakwazi ukutshintsha ibhaktiriya ehlala emathunjini, ibangele ukuba bakhuphe izinto ezinciphisa umnqweno wokutya iilekese ezingaphezulu, oko ke kulawula indlala kunye nokuhlutha kunye nokunceda ukuhla ukusinda.

Ke nazi iingcebiso ezisi-7 malunga nokuba ungaba njani nesityalo esisempilweni sokulahla iilekese zakho:

1. Yitya iyogurt engenasiphelo yonke imihla

Iiyogathi zendalo zenziwa kuphela ngobisi kunye nemvubelo yobisi, eziyintsholongwane elungileyo emathunjini. Ke, ukuthatha enye yeyogathi mihla le kwandisa inani leebhaktiriya ezilungileyo ezifikelela emathunjini, zenza izityalo ezisempilweni.

Ukongeza, iyogathi yendalo ayinayo iswekile okanye izongezo ezingezizo okanye umbala, oqhubeka ngokuthanda impilo yamathumbu. Ukwahluka kokutya, ukhetho olufanelekileyo kukubetha iyogathi yendalo kunye neziqhamo ezintsha ukongeza incasa okanye ukuyenza mnandi ngobusi obuncinci. Jonga indlela yokuvelisa iyogathi yendalo eyenziwe ngendlela elula nesebenzisekayo.

Sebenzisa ukutya konke

Ukutya okupheleleyo kutyebile kwifayibha, izakhamzimba ezisebenza njengokutya kweentsholongwane ezilungileyo zesisu. Ke, ukuba nokutya okunefibre kunceda ekwandiseni inani lezi ntsholongwane, njengoko ziya kondliwa kakuhle kwaye ziya kuphinda-phinda ngokukhawuleza.

Ingcebiso elungileyo kukutshintshisa irayisi kunye ne-pasta yenguqulelo iphela kuba zinee-carbohydrate ezincinci kulwakhiwo lwazo. Nanini na xa sitya ii-carbohydrate ezilula, ezinje ngesonka, ikeyiki, irayisi kunye nepasta, ibhaktiriya yamathumbu ethunya icarbohydrate inyuka ngobuninzi, kwaye siqale ukucela iilekese ezingaphezulu nangakumbi zomzimba, kuba yiyo eya kuzondla kwaye abagcine bephila.

3. Nciphisa ukuselwa kweswekile kunye nee-carbohydrate ezilula

Ukunciphisa ukuselwa kweswekile kunye nee-carbohydrate ezilula, ezinje ngesonka esimhlophe, iikeyiki ezifakiweyo, ipasta, iikeyiki kunye namaqebengwana, kubangela ukuba iintsholongwane ezimbi emathunjini zingondleki, zibangele ukuba zinciphise ubungakanani.

Ngenxa yoko, umnqweno wokutya iilekese uyancipha kuba ezi bhaktiriya zibi azisayi kukhupha izinto ezonyusa umnqweno weelekese. Ukongeza, iibhaktiriya ezilungileyo zilungele ukuvelisa kwaye zisinde emathunjini, ziphucula impilo yonke.

Sebenzisa i-banana biomass eluhlaza

I-banana biomass eluhlaza kukutya okutyebileyo kwisitatshi esinganyangekiyo, uhlobo lwefayibha elisebenza njengokutya kweentsholongwane ezilungileyo zesisu. Ukongeza, iintsinga zonyusa imvakalelo yokuhlutha kwaye zinciphise indlala, zenze ukuba ukuthanda iilekese kuhlale kukude.

I-Biomass ingasetyenziswa kwiiresiphi ezifana neekeyiki, i-brigadeiro, i-stroganoff kunye nokujija umhluzi kunye neesuphu. Funda indlela yokwenza i-banana biomass eluhlaza ekhaya.

Sebenzisa ioats

I-Oats zityebile kwi-inulin, uhlobo lwefayibha ekhuthaza ukuveliswa kwentsholongwane yamathumbu emathunjini kunye nokunciphisa ii-pathogen, ukongeza ekuziseni izibonelelo ezinje ngokunciphisa i-cholesterol kunye ne-triglycerides, ukuthintela umhlaza wekolon kunye nokwandisa ukufunxwa kwezimbiwa emathunjini.

Ukongeza kwi-oats, i-inulin inokufumaneka nakukutya okufana netswele, igalikhi, iitumato, iibhanana, irhasi, ingqolowa kunye nobusi. Bona zonke izibonelelo zakho apha.

6. Yitya imbewu kunye namandongomane

Imbewu enjengechia, iflakisi, isesame kunye nembewu kajongilanga zityebile kwimagnesium, isimbiwa esikhuthaza ukuveliswa kweserotonin, ihomoni enika imvakalelo yokuba sempilweni kunye nokuphucula imeko. Ngenxa yoko, umnqweno wokutya iilekese uyancipha.

Amanqwanqwa nezinye iziqhamo zeoyile, ezinjengeeamangile, iihazelnuts kunye nee walnuts, ngaphandle kokuba zizityebi ngemagniziyam, zikwanayo ne-zinc, i-selenium kunye ne-omega-3, izondlo eziyimfuneko ukunciphisa uxinzelelo kunye noxinzelelo, okwenza iminqweno yeelekese nayo ihlale ilawulwa.

7. Ukuthatha iiprobiotic kwiifomsile

Iiprobiotic ziibacteria ezilungileyo emathunjini kwaye, ukongeza kukutya kwendalo okunje ngeyogathi, i-kefir kunye nekombucha, zinokufumaneka ngohlobo lwee-capsules okanye umgubo, kwaye zinokusetyenziswa njengezongezo ekudleni.

Xa uthatha ezi zinto zongezelelekileyo, intsholongwane ifikelela emathunjini kwaye ivelise kwakhona, yakha intyatyambo esempilweni yamathumbu. Eminye imizekelo yeeprobiotiki ezifumaneka ezikhemesti nakwiivenkile zesondlo ziiFloratil, i-PB8 kunye neProlive, kwaye kukwakho neeprobiotiki ezenziwa ngokudibanisa iikhemesti, eziveliswa ngokhokelo lukagqirha okanye lonyango.

Jonga ezi kunye nezinye iingcebiso kule vidiyo ilandelayo:

Kubalulekile ukuba ukhumbule ukuba ukongeza ekutyeni, kuyimfuneko ukwenza imisebenzi yomzimba rhoqo ukuphucula ukuveliswa kwehomoni kunye nokunciphisa uxinzelelo, okunegalelo ekunciphiseni umnqweno wokutya iilekese.