Iti yomqala obuhlungu

Umxholo

• 1. Iinananisi iti enobusi
• 2. Iti yeSalvia ngetyuwa
• 3. Iti ye-Plantain nepolisini
• 4. Iti ye-Eucalyptus
• 5. Iti yejinja enobusi
• Ezinye iingcebiso zokulwa nomqala obuhlungu

Iti enkulu yokuthomalalisa umqala obuhlungu kunye nomqala obuhlungu yitinapple iti, etyebile ku-vitamin C kwaye inceda ukomeleza amajoni omzimba kwaye inokudliwa kude kube kathathu ngemini. Iti ye-Plantain kunye neti yejinja enobusi nazo zikhetho zeti ezinokuthi zithathwe ukuphucula iimpawu zomqala obuhlungu.

Ukongeza ekuseleni iti, ngexesha apho umqala ucatshukiswa, ndinoluvo lokuba luyakrwehla kubalulekile ukugcina umqala uhlala ucocekile kwaye ke kuya kufuneka usele amanzi amancinci imini yonke, njengoko oku kuyanceda ukuvuseleleka komzimba kwaye kuncede ukulwa noku kungahambi kakuhle kwaye kunciphise ukukhwehlela okomileyo nokucaphukisayo. Jonga indlela yokulungiselela iti yemifuno yomqala obuhlungu.

1. Iinananisi iti enobusi

Iphayinaphu sisiqhamo esityebileyo kwi-vitamin C eyomeleza amajoni omzimba, isilwa nezifo ezininzi, ngakumbi izifo zentsholongwane, ilungile ekunyangeni umqala obuhlungu obangelwa ngumkhuhlane, ukubanda okanye ukunyanzelisa ilizwi lakho kwintetho, umboniso okanye iklasi, umzekelo.

Izithako

• Iisilayi ezi-2 zephayinaphu (kunye nexolo);
• ½ ilitha yamanzi;
• Ubusi ukunambitha.

Imowudi yokulungiselela

Beka i-500 ml yamanzi epanini kwaye wongeze i-2 slices yeinanapple (kunye ne-peel) evumela ukubilisa imizuzu emi-5. Emva koko, susa iti kubushushu, gubungela ipani, mayifudumale kwaye icofe. Le iti iinanapple kufuneka iselwe amaxesha amaninzi ngemini, ishushu kwaye iswiti kunye nobusi obuncinci, ukwenza iti ibonakale ngakumbi kwaye incede ukuthambisa umqala.

2. Iti yeSalvia ngetyuwa

Olunye unyango olusemagqabini ekhaya lokurhawuzelela umqala kukubamba iti efudumeleyo yetyuwa enetyuwa yolwandle.

Umqala obuhlungu uyancipha ngokukhawuleza njengoko isilumko sineempawu zokuthomalalisa ezithomalalisa iintlungu okwexeshana kwaye ityuwa yaselwandle ineempawu zokubulala iintsholongwane ezinceda ekubuyiseni izicwili ezitshisiweyo.

Izithako

• Iitisipuni ezimbini ze-sage eyomileyo;
• Itispuni yetyuwa yolwandle;
• 250 ml yamanzi.

Imowudi yokulungiselela

Thelela nje amanzi abilayo kwisilumko kwaye ugqume isikhongozeli, ushiye umxube ukuba ugalele imizuzu eli-10. Emva kwexesha elimiselweyo, iti kufuneka ixinaniswe kwaye ityuwa yolwandle kufuneka ifakwe. Umntu onomqala obuhlungu kufuneka abambe isisombululo esishushu ubuncinci kabini ngemini.

3. Iti ye-Plantain nepolisini

Isityalo sinezinto ezibulala iintsholongwane kwaye siluncedo ekulweni neempawu zokudumba emqaleni kwaye xa sithathiwe shushu iziphumo zayo zibangcono kuba zithomalalisa umsindo womqala.

Izithako:

• 30 g yamagqabi ezityalo;
• Ilitha enye yamanzi;
• Amaconsi ali-10 epropolis.

Imo yokulungiselela:

Ukulungiselela iti, bilisa amanzi, yongeza amagqabi e-plantain kwaye mayime imizuzu eli-10. Lindela ukufudumala, uxinzelele kwaye wongeze amathontsi ali-10 epropolis, emva koko kufuneka ukhawuleze izihlandlo ezi-3 ukuya kwezi-5 ngosuku. Fumanisa ezinye izibonelelo zeti ye-plantain.

4. Iti ye-Eucalyptus

I-Eucalyptus yintsholongwane yendalo kwaye inceda umzimba ukuba ulwe neentsholongwane ezinokubangela umqala obuhlungu.

Izithako:

• Amagqabi eucalyptus ali-10;
• Ilitha enye yamanzi.

Imo yokulungiselela:

Bilisa amanzi emva koko udibanise amagqabi e-eucalyptus. Vumela ukupholisa kancinci kwaye uphefumle umphunga ophuma kuleti amaxesha ama-2 ngemini kangangemizuzu eli-15.

5. Iti yejinja enobusi

Ijinja sisityalo esingamayeza esineempawu zokuthomalalisa nokudumba, ngoko ke sisetyenziswa kakhulu ukukhupha umqala obuhlungu. Ngokukwanjalo, ubusi yimveliso echasene nokuvuvukala enceda ukulwa neentsholongwane ezinokubangela ukudumba emqaleni.

Izithako

• 1cm yejinja;
• 1 indebe yamanzi;
• 1 icephe lobusi.

Imowudi yokulungiselela

Beka ijinja epanini kunye namanzi kwaye ubilise imizuzu emi-3. Emva kokubilisa, gubungela imbiza kwaye uyeke iti ipholile. Emva kokushushubeza, uxovule amanzi, uwenze mnandi ngobusi kwaye uwasele amaxesha ama-3 ukuya kwayi-4 ngosuku. Nantsi indlela yokulungisa ezinye iiresiphi zeti yejinja.

Ezinye iingcebiso zokulwa nomqala obuhlungu

Enye indlela yokuphucula umqala obuhlungu kukutya isikwere setshokholethi emnyama-emnyama ngaxeshanye njenge-mint 1 yegqabi, njengoko lo mxube unceda ukuthambisa umqala, ususe ukungonwabi.

Itshokholethi kufuneka ibe ngaphezulu kwe-70% yecocoa kuba inee-flavonoids ezininzi ezinegalelo ekulweni umqala obuhlungu. Unako kwakhona ukulungiselela i-smoothie yeziqhamo ngokubetha isikwere esinye se-70% yetshokholethi, kunye nekomityi ye-1/4 yobisi kunye ne-banana enye, kuba le vithamini inciphisa umqala obuhlungu.

Bukela le vidiyo ilandelayo ngeendlela ezininzi zendalo xa unesifo somqala: