Iziqhamo ezili-10 zesisu ukukhulula amathumbu

Umxholo

• 1. Ipapaya
• 2. Iorenji
• 3. IPlum
• 4. IAcerola
• 5. Iavokhado
• 6. Ibhanana
• 7. Ikhiwane
• 8. Kiwi
• 9. Jambo
• 10. Ipere
• Iziqhamo ezibamba amathumbu
• Iingcebiso zokulwa ukuqhina
• Kuyenzeka ukuba ulwe ukuqhina ngeziqhamo kunye neencindi zazo ezisebenza njengonyango lwasekhaya lokuqhinwa.

Iziqhamo, ezinje ngepapa, iorenji kunye neplam, ziimanyano ezinkulu zokulwa ukuqhina, nakubantu abanembali ende yamathumbu abanjisiweyo. Ezi ziqhamo ziqulathe isixa esikhulu sefayibha kunye namanzi, akhawulezisa ukuhamba kwamathumbu kwaye akhonze ukuyilwa kwelindle. Ukongeza, iziqhamo zikwanika ukugcwala, ukuphucula imetabolism kunye nokunceda ukunciphisa umzimba.

Ezi ziqhamo zingatyiwa yonke imihla, zombini zintsha kunye neejusi zendalo kunye neesaladi zeziqhamo, kwaye zinokusetyenziswa nakwiintsana nasebantwaneni, kodwa kumanani amancinci angabangeli urhudo. Jonga iindlela zokupheka zejusi ezi-5 ukukhulula amathumbu.

Nazi iziqhamo ezikhupha amathumbu kwaye ezinokusetyenziswa kwiintsana nangexesha lokukhulelwa:

1. Ipapaya

IPapaya ityebile ngamanzi kunye nefayibha, kwaye iyaziwa ngamandla ayo ekuncedeni ukusebenza kwamathumbu. IFomosa papaya inegunya lokuhambisa isisu nangaphezulu kunepapaya, kuba iphantse yaphindeka kabini kwimicu kunye neekhalori ezifanayo.

Ngelixa i-100 g yefomaya formosa ine-1.8 g yefayibha, ipapaya ine-1 g, kodwa sisisixa esihle sesi siqhamo. Ezi ntlobo zimbini zeziqhamo zinama-11 g e-carbohydrate kunye nama-40 kcal kwi-100 g nganye, ukongeza kwizakhamzimba ezifana ne-magnesium, i-potassium kunye ne-vitamin C.

2. Iorenji

Iorenji ityebile ngamanzi, ehambisa amanzi emathunjini kunye nelindle, kwaye ebonelela nge-bagasse eninzi, efanayo nemicu yokusebenza kakuhle kwamathumbu. Iyunithi yeorenji ine-2.2 g yefayibha, engaphezulu kweentsinga ezifumaneka kwisilayi esinye sesonka sengqolowa, umzekelo.

Nangona kunjalo, kubalulekile ukuba ukhumbule ukuba ijusi yeorenji ayinayo ifayibha, nanjengoko xa ucofa isiqhamo i-bagasse iphela ichitheka kunye nexolo laso.

3. IPlum

Iplamu, zombini ezitsha nezomileyo, ityebile kwifayibha kwaye kukutya okumnandi kwamathumbu. Iyunithi nganye yeplamu emnyama ine-1.2 g yefayibha, ukongeza ekunikezeleni ngephosphorus, potassium kunye neevithamini B emzimbeni.

Ingcebiso ebalulekileyo kukuba, xa usitya iiprimon, kubalulekile ukujonga ileyibhile yemveliso ukujonga ukuba akukho sishukela songezwa na kwimveliso, eyonyusa kakhulu iikhalori zeplamu kwaye ithande ukuzuza ubunzima. Ke, kungcono ukuthenga iplamu eyomileyo ngaphandle kweswekile eyongeziweyo.

4. IAcerola

I-acerola izisa malunga ne-1.5 g yefayibha kuyo yonke i-100 g yeziqhamo ezitsha, kunye ne-33 kcal kuphela, eyenza esi siqhamo sibe liqabane elikhulu lokutya kunye namathumbu. Ukongeza, eli nani linye le-acerola lizisa amaxesha ali-12 isixa sevithamini C ekucetyiswa umntu omdala ngosuku, ukuba sisityebi kakhulu kule vithamini kuneorenji kunye nemon, umzekelo.

5. Iavokhado

I-avovoc iyintshatsheli kumxholo wefayibha: I-100 g yesi siqhamo izisa malunga ne-6 g yefayibha. Kukwacebile kumafutha alungele umzimba kwaye aququzelela ukuhamba kwelindle emathunjini, ukongeza ekukhuthazeni impilo yentliziyo kunye nokuphucula amanqanaba e-cholesterol elungileyo.

6. Ibhanana

Ngaphandle kokuba yaziwa njengesiqhamo esigcina amathumbu, ibhanana nganye ine-1 g yefayibha ubuncinci. Imfihlelo kukutya esi siqhamo sivuthiweyo, ukuze imicu yayo ikulungele ukunceda ekuhambeni kwamathumbu. Ngokuchasene noko, abo bafuna ukulawula urhudo kufuneka batye ibhanana lisisiqingatha esiluhlaza, kuba ngaloo ndlela iintsinga zalo ziya kusebenza ukubamba amathumbu.

Eyona nto inamandla ngakumbi kunesiqhamo esitsha yi-banana biomass eluhlaza, njengoko inomxholo wefayibha ephezulu kwaye ngokwendalo kukutya okuqala, okuthanda impilo yeentyatyambo zamathumbu. Jonga indlela yokwenza i-banana biomass eluhlaza.

7. Ikhiwane

Iiyunithi ezimbini zamakhiwane amatsha zizisa malunga ne-1.8 g yefayibha kunye ne-45 kcal kuphela, evelisa kakhulu kwaye igcina indlala ixesha elide. Njengakwimeko yeplums, xa uthenga amakhiwane omisiweyo umntu kufuneka akhethe ezo zingenashukela yongeziweyo, kwaye kufuneka ujonge uluhlu lwezithako ezikwileyibhile yemveliso.

8. Kiwi

I-kiwi nganye ine-2 g yefayibha kunye ne-40 kcal kuphela, isenza esi siqhamo sibe liqabane elikhulu lamathumbu kunye nokutya okunciphisa umzimba. Ukongeza, ii-kiwis ezi-2 sele zizise yonke into ye-vitamin C efunwa ngumntu omdala ngemini, enegunya eliphezulu le-antioxidant, elinceda ukuthintela izifo kunye nokuphucula impilo yolusu.

9. Jambo

Ngaphandle kokutyiwa okuncinci, into yesinye seziqhamo esisityebi kwifayibha: iyunithi enye izisa malunga ne-2.5 g yefayibha, umxholo odla ngokufumaneka kwizilayi ezi-2 zesonka esipheleleyo senkozo. Ukongeza, ine-15 kcal kuphela kwisiqhamo ngasinye, incinci kakhulu kunezona ziqhamo, isenza ukuba sibe lihlakani elikhulu lokunciphisa umzimba kunye nokuphelisa indlala.

10. Ipere

Ipere nganye, xa ityiwa kwigobolondo layo, ine-3g yefayibha, kuphela i-kcal engama-55, eyenza esi siqhamo sibe sesinye sezona zibalulekileyo ukunceda amathumbu. Incam elungileyo yokwehla kobunzima kukutya ipere malunga nemizuzu engama-20 ngaphambi kwesidlo, kuba ngale ndlela imicu yayo iya kusebenza emathunjini avelise imvakalelo yokuhlutha, enciphisa indlala ngexesha lesidlo.

Iziqhamo ezibamba amathumbu

Ezinye iziqhamo ezibambe amathumbu zezi: iapile kunye neeperile ngaphandle kwexolo, iguava, ibhanana, ikakhulu ibhanana iseluhlaza.

Ezi ziqhamo kufuneka zithintelwe ngabantu abanokuqhinwa, ubuncinci kude kube yinto eqhelekileyo yokuhamba kwamathumbu. Nangona kunjalo, ngokutya okusempilweni kunye nokutya okunefibre, zonke iintlobo zeziqhamo zinokutyiwa ngaphandle kokubangela ukuqhina.

Iingcebiso zokulwa ukuqhina

Ukongeza ekwandiseni ukusetyenziswa kweziqhamo ze-laxative, ezinye iingcebiso ezilula zokulwa ukuqhina zezi:

• Sebenzisa iziqhamo kunye ne-peel kunye ne-bagasse xa kunokwenzeka, njengoko zityebile kwifayibha;
• Ukukhetha ukusetyenziswa kwemifuno eluhlaza, njengoko zinamandla amakhulu okukhawulezisa ukuhamba kwamathumbu;
• Khetha ukutya okupheleleyo, okufana nerayisi, umgubo wengqolowa, ipasta kunye neqhekeza elipheleleyo;
• Sebenzisa imbewu efana ne-chia, iflakisi kunye nesesame kwiijusi, iisaladi kunye neeyogathi;
• Sela ubuncinci i-2 yeelitha zamanzi ngosuku, kuba iyanceda ekwakhiweni kwelindle kunye nemicu kwaye ikwahambisa namathumbu, ivumela ilindle ukuba lihambe ngokulula kumbhobho wamathumbu.

Ukongeza kwiingcebiso malunga nokutya, kubalulekile ukwenza imithambo rhoqo, njengoko umthambo uvuselela amathumbu kwaye uwagcina usebenza, ukuququzelela ilindle kunye nokuqunjelwa.

Bona ezinye iingcebiso zokulwa ukuqunjelwa ngokubukela le vidiyo ilandelayo:

Kuyenzeka ukuba ulwe ukuqhina ngeziqhamo kunye neencindi zazo ezisebenza njengonyango lwasekhaya lokuqhinwa.