Ukutya ukunciphisa ukungahambi kakuhle komchamo

Umxholo

• 1. Nciphisa ukusetyenziswa kwekofu
• 2. Sela amanzi amaninzi
• 3. Kunqande ukutya okuchomisa ukutya okunezondlo
• 4. Gcina ubunzima bakho phantsi kolawulo
• 5. Ziphephe iziselo ezinxilisayo

Ukunceda ukulawula ukungahambi kakuhle komchamo, ukhathalelo kufuneka luthathwe ngokutya njengokuthintela ukusela kakhulu ikofu imini yonke kunye nokuthintela ukusetyenziswa gwenxa kokutya kokuchama, njengoko ziya kunyusa ukuhamba rhoqo komchamo.

Ukungasebenzi kakuhle komchamo kukuphulukana nolawulo lokubamba i-pee, ethi ibaleke ngexesha leenzame ezincinci, ezinje ngokukhohlela okanye ukuthimla, okanye eziza ngohlobo lomnqweno wokuchama ngequbuliso, ungakuniki ixesha lokuya kwindlu yangasese.

Ke, nazi iingcebiso ezi-5 zokondla ukunciphisa isantya kwaye oku kuvuza komchamo kuyenzeka.

Ukuba ukhetha ukubukela ividiyo enalo lonke olu lwazi:

1. Nciphisa ukusetyenziswa kwekofu

Ikofu sisiselo esichazayo kuba iqulethe icaffeine, into ekhuthaza ukuveliswa komchamo kwaye ke kufanele ukuba ithintelwe Icebo elilungileyo kukusela ikofu ene-decaffeine okanye ukunciphisa ubungakanani bekomityi kunye nobuninzi beekofu imini yonke, ulumke uqaphele utshintsho kumaza omchamo.

Ukongeza ikofu, iziselo ezine-caffeine nazo kufuneka zithintelwe, ezinje ngecola kunye neziselo zamandla, kunye neetayi ezenziwe ngomchamo, ezinje ngeti eluhlaza, iti yamaqabane, iti emnyama, iparsley kunye nehibiscus. Jonga konke ukutya okune-caffeine.

2. Sela amanzi amaninzi

Nangona amanzi evuselela imveliso yomchamo, kubalulekile ukuhlala unamanzi amaninzi ukuthintela iingxaki ezinjengokuqhinwa kunye nosulelo lomchamo. Ukongeza, amanzi kubalulekile ukugcina uxinzelelo lwegazi, ukuphelisa ityhefu emzimbeni kunye nokukhusela ukoma eluswini nasezinweleni.

3. Kunqande ukutya okuchomisa ukutya okunezondlo

Ukutya kokuchama kukhuthaza imveliso yomchamo kwaye kuncede ukulwa nokugcinwa kwamanzi, kodwa banokunyusa ukuphindaphindeka kokungabikho komchamo. Oku kutya zezi: i-zucchini, i-melon, ivatala, i-asparagus, i-endives, iidiliya, i-loquat, ipesika, i-artichoke, iseleri, isitshalo seqanda, icauliflower. Ukutya okuneziqholo kunye nepepile kunokucaphukisa umchamo, okwenza kube nzima ukulawula isinyi.

Yiyo loo nto umntu kufuneka akuphephe ukutya 2 okanye nangaphezulu koku kutya ngaxeshanye, kwaye abone ukuba nakuphi na ukutya kolu luhlu kunefuthe ekwandiseni iziqwengana zokungakwazi ukuzibamba. Jonga uluhlu olupheleleyo lokutya kokuchama.

4. Gcina ubunzima bakho phantsi kolawulo

Ukugcina ubunzima bakho phantsi kolawulo kubalulekile kulawulo olungcono lwesinyi kuba ukutyeba okungaphezulu kwesisu kunyusa uxinzelelo kwisinyi, ukunyanzela ukuphuma komchamo. Xa uphulukana nobunzima, ubungakanani besisu buyancipha, ukunciphisa isixa sobunzima kwisinyi.

5. Ziphephe iziselo ezinxilisayo

Inqaku elibalulekileyo kukuphepha ukusela iziselo ezinxilisayo, kuba zinamandla amakhulu okuchama kwaye zikhuthaza kakhulu ukuveliswa komchamo, zikwakhokelela emzimbeni kwimeko yokuphelelwa ngamanzi emzimbeni.

Unyango olupheleleyo lokungasebenzi kakuhle komchamo lwenziwa ngeendlela ezifana nonyango, unyango lomzimba, ukutya kwaye, kwezinye iimeko, utyando. Ke, ukongeza kukhathalelo ngokutya, jonga ezinye iindlela zokuzilolonga ezinceda ukulawula ngakumbi isinyi.

Jonga kwakhona le vidiyo ilandelayo, apho ugqirha wezondlo uTatiana Zanin, uRosana Jatobá noSilvia Faro bethetha ngendlela ekhululekile malunga nokungahambi kakuhle komchamo: