6 ukushukuma okwenziwe ekhaya ukunciphisa umzimba

Umxholo

• 1. Iivithamini yeyogathi emnandi
• 2. I-Banana Smoothie kunye ne-Peanut Butter
• 3. I-Vitamin evela kwipapaya kunye ne-oat bran
• 4. Açaí protein ivithamini
• 5. I-kiwi e-creamy kunye ne-strawberry smoothie
• 6. Cocoa smoothie ene-oats

Ukuthatha iivithamini zasekhaya yindlela elungileyo yokunamathela ekunciphiseni ukutya okonga ixesha kunye nemali. Kwiivithamini kunokwenzeka ukuxuba ukutya ukuze ube nezakhamzimba ezibalulekileyo ukukhawulezisa imetabolism kunye nokuthanda ukunciphisa umzimba.

Ingcebiso elungileyo kukuhlala usongeza ukutya okunefayibha xa ushukuma ngokwakho, njenge chia, i-flaxseed kunye ne-oat bran, njengoko zikunika ukugcwala kwaye zikunceda ukunciphisa isalathiso se-glycemic yesidlo. Kukwabalulekile ukuba ungazenzi iivithamini zibe noshukela okanye ubusi, ukuze zinganyusi iikhalori zakho kunye nokuveliswa kwamanqatha emzimbeni.

Nazi izinto ezi-6 zokudityaniswa okumnandi.

1. Iivithamini yeyogathi emnandi

Le vithamini imalunga ne-237 kcal kwaye inokusetyenziswa njengeqhekeza lasemva kwemini okanye njengolololwangaphambi kokuzilolonga.

Izithako:

• Ibhanana e-1 efriziwe
• 5 g yamaqunube
• I-120 g ye-yogurt engenanto
• 1 icephe lembewu kajongilanga

Imo yokulungiselela:

Susa ibhanana kwifriji uze ubethe zonke izithako kwi-blender usebenzisa i-pulse function kuze kube yilapho ibhanana efriziwe ichithwe kwaye yajika yaba yikrimu.

2. I-Banana Smoothie kunye ne-Peanut Butter

Le vithamini ine-280 kcal kunye ne-5.5 g yefayibha, eyenza igcwale kwaye iphucule ukusebenza kwamathumbu, ukuyenza ukhetho olukhulu lokwenza umsebenzi emva kokuzilolonga.

Izithako:

• 1 ibhanana
• I-200 ml yobisi olusikiweyo okanye lwemifuno
• 1 icephe ibhotolo yamandongomane
• 2 iisupuni zechiya

Imo yokulungiselela:

Betha zonke izithako kwi-blender uze usele i-ice cream.

3. I-Vitamin evela kwipapaya kunye ne-oat bran

I-Vitaya papaya ine-226 kcal kunye ne-7.5 g yefayibha, ikhethekileyo ukunceda ekusebenzeni kwamathumbu, ukulwa nokuqunjelwa kunye nokugaya okungalunganga, ukunceda ukomisa isisu. Ingasetyenziselwa isidlo sakusasa okanye emva kwemini.

Izithako:

• I-200 ml yobisi lwe-skimmed
• Iilayi ezi-2 ezincinci zepapa
• 1 ithisipuni ye-chia
• 1 icephe le-oat bran
• 1 itispuni yeflakisi

Imo yokulungiselela:

Betha zonke izithako kwi-blender uze usele i-ice cream.

4. Açaí protein ivithamini

IVithamini ye-acai ine-300 kcal kunye nangaphezulu kwe-30 g yeeproteni, iyenza ukhetho olukhulu ukwenza imetabolism kunye nokukhawulezisa ukubuyiswa kwemisipha emva kokuzilolonga.

Izithako:

• I-200 ml yobisi lwe-skimmed
• I-1 scoop ye-vanilla enevumba leprotey
• I-100 g okanye i-1/2 yeswekile-free açaí pulp
• 1 ibhanana

Imo yokulungiselela:

Betha zonke izithako kwi-blender uze usele i-ice cream.

5. I-kiwi e-creamy kunye ne-strawberry smoothie

Le vithamini ine-235 kcal kunye ne-4 g yefayibha, ilungile ekuphuculeni ukugaya ukutya ngenxa yobuninzi be-mint. Inketho elungileyo kukuyisebenzisa kwisidlo sakusasa.

Izithako:

• 1 kiwi
• 5 amaqunube
• 1 icephe le-oat bran
• I-170 g okanye 1 ibhotile encinci ye-yogurt
• I-1/2 yepunipoon ibhotela
• ½ icephe lamagqabi etyeleba

Imo yokulungiselela:

Beat zonke izithako kwi-blender kwaye uthathe ice cream.

6. Cocoa smoothie ene-oats

Ukutya okulungele ukutshintshisa ukungcangcazela sisidlo sakusasa okanye isidlo sangokuhlwa kwaye, ke, kuyacetyiswa ukuba ukhethe enye okanye enye. Ukukhetha ukuthatha ukungcangcazela ngaphezulu kwakanye ngemini akuqinisekisi inani lezakhamzimba ezifunekayo kusuku kwaye kunokuba yingozi emzimbeni.

Izithako

• 1 iglasi yobisi lweenkomo olusikiweyo okanye ubisi lwemifuno
• 1 icephe yecocoa powder
• Iipunipoli ezi-2 zeflakisi
• 1 icephe lesame
• 1 icephe le-oats
• Izikwere zomkhenkce ezi-6
• Ibhanana e-1 efriziwe

Imowudi yokulungiselela

Betha zonke izithako kwi-blender uze usele. Yenza malunga nama-300 ml.

Ukufezekisa iinjongo ezihlala ixesha elide, kuyacetyiswa ukuba utye ngokufanelekileyo, uthintele iimveliso ezinamashishini, ukutya okuqhotsiweyo, amafutha kunye neemveliso ezinjengezonka, iikeyiki kunye neicookies, ukongeza kuhlobo oluthile lomthambo rhoqo. Jonga ukuba unokutya okunempilo njani ukunciphisa umzimba.