Unyango lwasekhaya olu-4 lokukhulula amathumbu abambekileyo

Umxholo

• 1. Vitamin evela kwipapaya neflakisi
• 2. Yogurt ngeplamu emnyama
• 3. Ijusi yeziqhamo yesiselo
• 4. Iivithamini eziluhlaza

Unyango lwasekhaya lunokuba sisisombululo sendalo esilungileyo sokunceda ukukhulula amathumbu abambekileyo. Izinto ezilungileyo onokukhetha kuzo yile vithamini yepapaya ene-flaxseed okanye iyogathi yendalo ene-plum emnyama, umzekelo, kuba ezi zinto zinemicu emikhulu enceda ukukhulula amathumbu, ukuphelisa ilindle eliqokelelweyo.

Amathumbu abanjelweyo abonakaliswa bubukho belindle kunye neegesi eziqokelelekileyo emathunjini, zibangela ukuphazamiseka kunye nentlungu esiswini kwaye, kwiimeko ezinzulu, kukhokelela ekuphulukaneni nomdla wokutya. Kwimeko yesifo esibuhlungu esiswini okanye ilindle eligazi kubalulekile ukuba uye kugqirha oqhelekileyo ukuze kwenziwe uvavanyo lweempawu kwaye unyango lunokuhlengahlengiswa.

Nangona kunjalo, esona sicwangciso silungileyo sokulawula amathumbu kukutya ifayibha kwisidlo ngasinye, usele amanzi amaninzi ukuthambisa isitulo, okwenza kube lula kuwe ukuba uhambe ngokwemvelo kwaye ugcine ubomi obusebenzayo ngokwenza umthambo rhoqo. Jonga ukuba ungatya ntoni kwaye uphephe ukuqhina.

1. Vitamin evela kwipapaya neflakisi

Unyango olukhulu lwasekhaya emathunjini anamathele yivithamini yepapaya ene-flaxseed, kuba oku kutya kutyebile kwifayibha enceda ukucoca isitulo kunye nokuphucula ukusebenza kwamathumbu, ukunceda ukunciphisa isisu esidumbileyo.

Izithako

• I-1/2 yepapaya engenambewu;
• 1 iglasi yamanzi okanye 1 ingqayi encinci yeyogathi engenanto;
• 1 icephe, ezaliswe kakuhle yimbewu okanye ityunyuziwe iflakisi;
• Ubusi okanye iswekile ukunambitha;

Imowudi yokulungiselela

Yibetha ipapaya kunye namanzi (okanye iyogathi) kwi-blender, yongeza iflakisi kunye nencasa yokunambitha. Eli yeza lasekhaya linokusetyenziswa ngabantwana abancinci abanamathumbu abanjisiweyo.
 

2. Yogurt ngeplamu emnyama

Eliyeza lasekhaya elineplamu emnyama liyanceda ukulwa nokuqunjelwa, njengoko isiqhamo sinempahla yokuthambisa kunye nokucoca, kwaye, ukongeza, igranola kukutya okutyebileyo, kunceda ukukhulula amathumbu abanjisiweyo.

Izithako

• 1 iyogathi ecacileyo;
• Iiplamu ezimnyama ezomileyo ezi-3;
• Iipuniwe ezi-2 zegranola;
• Ubusi ukunambitha.

Imowudi yokulungiselela

Yityumze i-plums, xuba ne-yogurt ecacileyo, yongeza i-granola kunye ne-sweeten kunye nobusi ukungcamla. Yitya isidlo sakusasa okanye utyiwa.

3. Ijusi yeziqhamo yesiselo

Ukongeza ekubeni sisityebi kwiivithamini, le jusi iyanceda ukunyanga amathumbu avaleleke, kuba iziqhamo ezinje ngenanapile kunye nemango zizinto zokuthambisa zendalo. Iipeji ezixutyiweyo zinceda ukukhulula amathumbu abanjisiweyo kuba i-peel ine-fiber eninzi.

Izithako

• Iisilayi ezi-2 zepayina;
• 2 izilayi zemango;
• 1 ipesika enamaxolo;
• I-300 ml yamanzi omkhenkce.

Imowudi yokulungiselela

Sika iinxalenye zepayinapple zibe ngamaqhekeza kwaye ubeke kwi-blender. Hlamba, usike izilayi zemango kunye nepesika ibe ngamaqhekeza amancinci uze ungeze iphayinaphu. Okokugqibela, beka amanzi kwi-blender kwaye udibanise yonke into de ufumane umxube ohambelana nayo. Khonza kwiglasi kwaye usele i-ice cream.

4. Iivithamini eziluhlaza

Isipinatshi yimifuno etyebileyo yemifuno enezinto zokuthambisa ezikhuthaza ukusebenza kwamathumbu kunceda ukunciphisa ukungonwabi kunye nokudumba okubangelwa ngamathumbu abanjisiweyo. Ukongeza, iorenji yilaxative yendalo kwaye i-kiwi ityebile kwifayibha, njengoko kunjalo i-oats kunye ne-chia, enceda ekulawuleni amathumbu abanjisiweyo.

Izithako

• 8 amagqabi esipinatshi;
• Ijusi yeeorenji ezi-2;
• 2 iiwis;
• Iipunipoli ezi-2 ze-oatmeal;
• 1 icephe ye-chia enamanzi.

Imowudi yokulungiselela

Hlamba isipinatshi kwaye usibeke kwi-blender. Susa ijusi yeorenji kwaye ungeze kwisipinatshi. Emva koko, tyumza i-kiwifruit kwaye uyibeke kunye nezinto ezishiyekileyo, kwi-blender. Okokugqibela, yongeza i-oatmeal kwaye udibanise de kube kufunyenwe umxube ofanayo. Beka umxube kwiglasi kwaye wongeze i-chia enamanzi.

Ukwenza i-chia ene-hydrated, faka imbewu ye-chia emanzini ubuncinci iiyure ezi-2, de kube kudala i-gel. Ukusetyenziswa rhoqo kwe-chia engafakwanga amanzi kunokubangela ukucaphuka kwamathumbu kwaye ke kufuneka kuthintelwe.

Jonga kwakhona le vidiyo ilandelayo kwaye ufunde ngezinye iindlela zokwenza ekhaya ezinceda ukukhulula amathumbu: