Iziqhamo ezili-10 zokutyeba (kwaye zinokonakalisa indlela otya ngayo)

Umxholo

• 1. Iavokhado
• 2. Ikhokhonathi
• 3. IAçaí
• 4. Idiliya
• 5. Ibhanana
• 6. IPersimmon
• 7. Ikhiwane
• 8. Imango
• 9. Iziqhamo ezomileyo
• 10. Iziqhamo kwisiraphu

Iziqhamo zinokuba lukhetho olusempilweni kwabo bafuna ukunciphisa umzimba, ngakumbi xa bencedisa ukubuyisela amashwamshwam amaninzi. Nangona kunjalo, iziqhamo zikwaneswekile, njengakwimidiliya kunye neepersimmon, kwaye zinokuba namafutha amaninzi, njengakwimeko yeeavokhado, kwaye ke, kufuneka zityiwe ngesixa esincinci ukuze zingaphazamisi inkqubo yokunciphisa umzimba .

Ke ngoko, iziqhamo ezichazwe apha ngezantsi, ngaphandle kweziqhamo kwisiraphu, zinokufakwa kwisondlo esifanelekileyo ukuze ulahlekelwe, wandise okanye ugcine ubunzima, iziphumo zifunyenwe ngokwenani elisetyenzisiweyo. Kubalulekile ukuba ukhankanye ukuba nasiphi na isiqhamo esityiwa kakhulu sinokukhetha ukutyeba.

1. Iavokhado

Ukotapeya sisiqhamo esityebileyo kumanqatha amnandi e-monounsaturated, ivithamin C, u-E no-K kunye neeminerali, ezinje nge potassium kunye nemagnesium. Iipuni ezi-4 zeavokhado zibonelela malunga neekhalori ezingama-90.

Esi siqhamo sibonelela ngezibonelelo ezininzi zempilo, kuba sinceda ukuphucula ukuhamba kwamathumbu, ukulawula amanqanaba eswekile, ukukhathalela intliziyo kunye nokugcina ulusu kunye neenwele zisempilweni, kwaye zingasetyenziselwa ukunciphisa umzimba xa usebenzisa imali encinci, indlela yokunyusa.

Ungayisebenzisa njani: Ukutya i-avocado ngaphandle kokunyuka kobunzima kuyacetyiswa ukuba utye ubuninzi beetispuni ezimbini ngosuku, ezinokufakwa kwisaladi, ngohlobo lwe-guacamole, kwiivithamini okanye kwiidizethi. Kwimeko apho ufuna ukwandisa ubunzima bakho, inokudityaniswa nezinye iziqhamo kwaye itye rhoqo nangakumbi nangakumbi.

2. Ikhokhonathi

Intlama yekhokhonathi, eyinxalenye emhlophe, ityebile ngamafutha, ngelixa amanzi ecoconut etyebile kwiicarbohydrate kunye neeminerali, iyisotonic yendalo. Ikhokhonathi sisiqhamo sekhalori, kuba iigram ezili-100 zempuphu zinama-calories angama-406, phantse i-1/4 yeekhalori ekufuneka zisetyenziswe yonke imihla.

Esi siqhamo sibonelela ngezibonelelo ezininzi zempilo kwaye sityebile kwifayibha, ukongeza ekunyuseni imvakalelo yokuhlutha kunye nokuphucula ukusebenza kwamathumbu. Ikhokhonathi ikwanceda ukugcina impilo yentliziyo, yomeleza amajoni omzimba kwaye incede ukuzalisa amaminerali omzimba.

Ungayisebenzisa njani: Ikhokhonathi kufuneka isetyenziswe ngokumodareyitha nakumaqhekeza amancinci, kuyacetyiswa ukuba kudliwe iipunipoli ezi-2 (30 mL) zeoyile yekhokhonathi okanye iipunipoyi ezi-2 zeshevoconut okanye i-1/2 indebe yobisi lwekhokhonathi okanye i-30 g yeoyile yekhokhonathi usuku lokufumana izibonelelo zalo kunye nokuthintela ukutyeba. Kwimeko apho ufuna ukutyeba, izahlulo zinganyuswa ngokufumana ikhalori enkulu.

3. IAçaí

I-Açaí sisiqhamo esikhulu se-antioxidant esinceda ukuphucula amajoni omzimba, ukuthintela ukwaluphala kunye nokubonelela ngamandla, kodwa ikwayikhalori kakhulu, ngakumbi xa umgubo wayo wongezwa ngeswekile, isiraphu ye-guarana okanye ezinye iimveliso ezisetyenziselwa ukuphucula incasa yakho.

Malunga ne-100 gram ye-açaí pulp efriziwe ngaphandle kweswekile eyongeziweyo, kukho malunga ne-58 yeekhalori kunye ne-6.2 gram yeecarbohydrate.

Ungayisebenzisa njani: I-Açaí kufuneka ityiwe ngesixa esincinci kwaye ithintelwe ukongeza iimveliso ezihambileyo, ezinje ngobisi olujiyileyo, umzekelo, kuba ngaphandle kokuphucula incasa, inyusa amanqanaba eswekile yegazi kwaye ithande ukutyeba.

4. Idiliya

Idiliya sisiqhamo esityebileyo kwiicarbohydrate ezinesalathiso esilinganiselweyo se-glycemic, ngakumbi iidiliya ezibomvu, oko kukuthi, ukusetyenziswa kwayo ngokugqithileyo kunokuxhasa ukwanda kweswekile yegazi. Ngokubhekiselele kwiikhalori, iigrama ezili-100 zibonelela malunga neekhalori ezingama-50.

Esi siqhamo sityebile kwi-resveratrol, i-antioxidant enamandla ekhoyo kwi-peel yayo, kwaye enokuba luncedo ekuthinteleni umhlaza kunye nezifo zentliziyo.

Ungayisebenzisa njani: Iidiliya kufuneka zityiwe ngezahlulo ezincinci, kuyacetyiswa ukuba kutyiwe iiyunithi ezincinci ezili-17 okanye iiyunithi ezili-12 ezinkulu ezinesikhumba ukwandisa umxholo wefayibha. Eli lelona xabiso lililo lokutya esi siqhamo njengokutya, kuba ukusetyenziswa kweqela lonke kuneekhalori ezininzi kwaye kukhuthaza ukutyeba. Ukongeza, kuya kufuneka uyiphephe ukuyitya ngohlobo lwejusi, njengoko ibonelela malunga neekhalori ezili-166 kunye ne-28 gram yeecarbohydrate, engqinelana phantse nezilayi ezibini zesonka esimhlophe.

5. Ibhanana

Ibhanana sisiqhamo esityebileyo se-carbohydrate, esiqulathe malunga ne-21.8 gram yeecarbohydrate kunye ne-104 calories kwi-100 gram. Esi siqhamo sityebile kwi-potassium kunye nemagniziyam, sinceda ukuthintela ukuxhuzula kwezihlunu kunye nokunciphisa uxinzelelo lwegazi. Ukongeza, kuyanceda ekuphuculeni imo, njengoko ityebile kwi-tryptophan, kunye nokulawula amathumbu, kuba ityebile kwimicu.

Eyona nto ilungileyo kukutya ibanana enye ngosuku ukufumana izibonelelo zayo kunye nokuthintela ukutyeba.

Ungayisebenzisa njani: Ukutya ibhanana ngaphandle kokufumana ubunzima, isabelo esinconywayo yi-1 encinci okanye i-1/2, ukuba inkulu kakhulu. Ukongeza, inokusetyenziswa ngeendlela ezahlukeneyo, ezinje ngesinamoni encinci, esebenza njenge-thermogenic, okanye ngecephe le-1 le-oats, elonyusa inani lefayibha esetyenzisiweyo kwaye linceda ukulawula inani leswekile egazini.

Ukongeza, iibhanana zinokudityaniswa namafutha alungileyo, anje ngecephe le-1 lebhotolo yamandongomane, ichia okanye imbewu yeflakisi kunye nentwana yeziqhamo ezomisiweyo, okanye ikwatyiwa njenge dessert okanye kunye neprotein.

6. IPersimmon

I-avareji yeyunithi ye-persimmon ine-80 kcal kunye ne-20 g ye-carbohydrate, kwaye ikwayingozi ekwehliseni ubunzima bomzimba xa isetyenziswa kakhulu.

Ungayisebenzisa njani: Ukonwabela ipersimmon, eyona nto ifanelekileyo kukukhetha iziqhamo eziphakathi okanye ezincinci kunye nokutya i-peel, eyinxalenye yesiqhamo esityebileyo kwifayibha, kubalulekile ukugcina iswekile yegazi izinzile kunye nokunciphisa ukukhuthazeka kwemveliso yamafutha.

7. Ikhiwane

Ikhiwane sisiqhamo esineempawu ezintle zendlela yokwetyisa, njengoko inenqwaba yefayibha, ephucula ukuhamba kwamathumbu, nangenxa yobukho becradine. Nangona kunjalo, iigram ezili-100 zesi siqhamo zibonelela nge-10.2 gram ye-carbohydrate kunye neekhalori ezingama-41 kwaye, ke, ukusetyenziswa kwayo okugqithileyo kunokukhetha ukutyeba.

Ungayisebenzisa njani: Inani elifanelekileyo lekhiwane eliza kutyiwa ziiyunithi zonyango ezimbini, kuyacetyiswa ukuba utye uhlaziyekile kwaye ungomi.

8. Imango

Imango sisiqhamo esityebile kwiicarbohydrate, sine-15 yeecarbohydrate kunye neekhalori ezingama-60 kwiigram ezili-100 zesi siqhamo, ukongeza ekubeni sisityebi kwiivithamini kunye neeminerali. Imango ibonelela ngezibonelelo ezininzi zempilo, inceda ekuphuculeni impilo yamathumbu, ukuhleka kwii-antioxidants, iyanceda ukuphucula amajoni omzimba, kuba ityebile ku-vitamin C, kwaye ithanda impilo ebonakalayo, yolusu kunye neenwele.

Ungayisebenzisa njani: Isahlulo esifanelekileyo sokutya esi siqhamo yi-1/2 indebe okanye i-1/2 yunithi encinci yemango okanye i-1/4 yemango enkulu.

9. Iziqhamo ezomileyo

Kukwabalulekile ukuba ulumke ngeziqhamo ezomisiweyo, ezinje ngeerasentyisi, iziqhamo ezomisiweyo, iiapilkosi ezomisiweyo, phakathi kwezinye. Ezi ziqhamo zinamanzi emzimbeni kwaye zinesalathiso esiphezulu se-glycemic, esonyusa ukonyuka kweswekile yegazi, ukongeza ekubeni zizityebi ngokweekhalori.

Ngaphandle koku, olunye uphononongo lubonisa ukuba iziqhamo ezomisiweyo zinokuqulatha amaxesha amathathu kwimicronutrients kunesiqhamo esitsha, ukongeza ekubeni sisityebi kwimicu engenakunyibilika, ukuthanda ukusebenza kwamathumbu.

Ungayisebenzisa njani: Ukusetyenziswa kufuneka kwenziwe ngamanani amancinci kwaye kudityaniswe nokusetyenziswa kwamafutha afanelekileyo okanye iiproteni, ezinje ngeyogathi okanye ubisi, umzekelo, ukuthintela iswekile egazini ekukhuleni.

10. Iziqhamo kwisiraphu

Iziqhamo kwisiraphu zihlala ziphindwe kabini okanye kathathu iikhalori zeziqhamo ezitsha, njengoko isiraphu ihlala isenziwa ngeswekile, ephakamisa iikhalori zokutya. Kwisicwangciso sokutya ukunciphisa umzimba, kubalulekile ukunqanda ukutya olu hlobo lweziqhamo.

Kubalulekile ukuba utye ubuncinci iiyunithi ezi-2 okanye ezi-3 zeziqhamo ngosuku, ngokukhethekileyo ukwahluka kweziqhamo ezisetyenziselwe izondlo ezahlukileyo ukuba zifunxwe. Ukunceda ekutyeni, jonga neziqhamo ezili-10 ezinciphisa ubunzima.