Iisuphu ezi-3 ezilula zokukunceda ukunciphisa umzimba ngokukhawuleza

Umxholo

• 1. Ithanga kunye nesuphu yejinja

Iisuphu ziluhlobo lokutya olusempilweni olunokukunceda ukunciphisa umzimba. Batyebile kwi-fiber, iivithamini kunye neeminerals, ukuphucula ukuhamba kwamathumbu kunye nokusebenza kakuhle komzimba, ukongeza ekubeni neekhalori ezimbalwa.

Gwema ukusebenzisa umhluzi wenkukhu kunye netyuwa kuzo zonke iisuphu ukunqanda ukugcinwa kolwelo. Ukongeza, eyona nto ayikuko ukubetha isuphu kwi-blender ngaphambi kokuba usele, ukuze imicu ihlale iphelele kwaye incede ekufunxeni amanqatha emathunjini.

1. Ithanga kunye nesuphu yejinja

Le supu ityebile kwi-fiber kunye ne-antioxidants, eya kuthi incede ukukhawulezisa ukuhamba kwamathumbu, ukuhambisa amanzi emzimbeni kunye nokulwa ne-cholesterol embi.

Izithako:

• 3 iitumato eziphakathi
• 1 ipepile eluhlaza ngaphandle kweembewu
• 3 itswele enkulu
• Iinqwelo ezi-3 eziphakathi
• Isiqu se-1 se-leek
• I-350 g yeklabishi ebomvu (1/2 iklabishi encinci)
• 2 ilitha yamanzi

Imo yokulungiselela:

Kwipani eneelitha ezi-2 zamanzi, yongeza zonke izithako ezinqunqiweyo kwaye upheke kubushushu obuphantsi kangangemizuzu engama-30 okanye de zonke izithako ziphekwe kakuhle. Ungongeza nepepile, igalikhi kunye neparsley kwisuphu, kodwa kufuneka uphephe ukusebenzisa ityuwa kunye nomhluzi wenkukhu. Sela isuphu ngesixa osifunayo.

Kukwabalulekile ukukhumbula ukuba iisuphu kufuneka zithathwe ngokukhethekileyo kwisidlo sangokuhlwa, kwaye ukunciphisa umzimba kukhulu ukuba ukutya okunempilo kwenziwa ngalo lonke usuku. Jonga umzekelo wemenyu epheleleyo yokulahla i-3 kg ngeentsuku ezi-3.

Ilettuce iphantsi kweekhalori kwaye inceda ukugcwala, iyenze ilungele ukusetyenziswa kwizidlo zokunciphisa umzimba. Bona zonke izibonelelo zakho apha.