Funda ukuba unganciphisa njani ubunzima ngeorenji
Umxholo
- Imenyu yokutya yeorenji
- Ijusi ye-Orenji kunye neChabishi Recipe
- Izibonelelo zeorenji
- Amanyathelo ama-3 okunciphisa umzimba ngokukhawuleza
Sebenzisa iiorenji ukunciphisa umzimba, kufuneka usebenzise iiyunithi ezi-3 ukuya kwezi-5 zee-orenji ngosuku, ngokukhethekileyo nge-bagasse. Akucetyiswa ukufaka ii-orenji endaweni yejusi yeorenji, nangona iyindalo, kuba ayinayo imicu, ebalulekileyo ekulawuleni indlala kunye nokukhulula amathumbu.
I-orenji iyanceda ukunciphisa umzimba kuba ityebile kwifayibha, amanzi kunye nevithamin C, izondlo ezicoca amathumbu, ukulwa nokugcinwa kolwelo kunye nokuthomalalisa umzimba, ukunceda ukunciphisa umzimba, kodwa ukuze unciphise umzimba, kufuneka utye Ubuncinci iiorenji ezi-3 ezine-bagasse, ngosuku, isidlo sakusasa, isidlo sasemini kunye nesangokuhlwa.
Imenyu yokutya yeorenji
Le theyibhile ilandelayo ibonisa umzekelo weentsuku ezi-3, ulandela ukutya kweorenji:
| I-snack | Usuku 1 | Usuku 2 | Usuku 3 |
| Isidlo sakusasa | 1 iorenji ene-bagasse + 4 yonke i-toast ene-ricotta | 1 iglasi yobisi + 1 isonka esipheleleyo esine-margarine + 1 iorenji ene-bagasse | 1 iglasi yejusi yeorenji kunye nekhaphetshu + 1 isonka esipheleleyo nesonka samasi |
| I-snack yasekuseni | I-apile e-1 + 2 i-chestnuts | Izilayi ezi-2 zepapaya + 1 ikholamu yesuphu ye-oat esongiweyo | Ipeyari eli-1 + 4 isonka esipheleleyo |
| Isidlo sasemini isidlo sangokuhlwa | 1 inyama yenkukhu eyosiweyo + 3 col. Isuphu yerayisi emdaka + 2 col. Isobho seembotyi + isaladi eluhlaza + 1 iorenji kunye nebagasse | 1 iqhekeza leentlanzi eziphekiweyo kunye nemifuno + 2 iitapile ezincinci + 1 iorenji ene-bagasse | I-pasta ye-tuna, isosi yetumato kunye nepasta ye-wholegrain + iklabishi eboshiweyo + 1 iorenji ene-bagasse |
| Ukutya okusemva kwemini | 1 i-yogurt ene-fat + 1 ikhol. Yeti edibeneyo + 1 iorenji enebhegi | Iglasi ye-1 yejusi yeorenji + i-4 ii-biscuits zesitatshi | 1 i-yogurt enamafutha asezantsi + 3 ricotta toast + 1 iorenji ene-bagasse |
Kubalulekile ukuba ukhumbule ukuba iiorenji kufuneka zityiwe ngaphakathi kwendlela yokuphila esempilweni, ngokutya okunezondlo kunye nokusebenza komzimba rhoqo.
Ijusi ye-Orenji kunye neChabishi Recipe
Ijusi yeklabishi ene-orenji kuphela kwencindi evunyelweyo kolu hlobo lokutya, ilungile kwisidlo sakusasa okanye ukutya okulula, njengoko ityebile kwi-fiber, i-vitamin C kunye ne-folic acid, ephucula ukusebenza kwamathumbu nokukhusela iingxaki ezinje ngomkhuhlane, ukubanda kunye ne-anemia .
Izithako
- 1 iglasi yejusi yeorenji
- 1 igqabi le-bhotolo ye-kale
Imowudi yokulungiselela
Ukubetha zonke izithako kwi-blender okanye umxube uze usele, ngokukhethekileyo ngaphandle kokuxubeka ngaphandle kokufaka iswekile.
Izibonelelo zeorenji
Ukongeza ekuncedeni ukunciphisa umzimba, ukutya iorenji kunye ne-pomace kunezibonelelo zezempilo zilandelayo:
- Ukunciphisa i-cholesterol embi, njengoko ityebile kwi-fiber;
- Thintela umhlaza wamabele, njengoko uqukethe i-flavonoids;
- Thintela ukwaluphala ngaphambi kwexesha, njengoko ityebile ku-vitamin C;
- Gcina impilo yentliziyo, ngokulawula i-cholesterol kunye nokuququzelela ukujikeleza kwegazi;
- Yomeleza amajoni omzimba ngenxa yobukho bevithamini C.
Ezi zibonelelo zifunyanwa ngokutya ubuncinci i-orenji, kodwa ukuze unciphise umzimba, kufuneka ukonyuse ukusetyenziswa kwesi siqhamo.
Amanyathelo ama-3 okunciphisa umzimba ngokukhawuleza
Ukuba ufuna ukunciphisa umzimba jonga le vidiyo ilandelayo, ekufuneka uyenzile:
Ngokunomdla
Zichongwa Njani kwaye zisuswe njani iZikhumba zoLusu
