Amantongomane ePine.
Iimisedari zededare ziqukethe iiprotheni ezininzi. Ziingqungquthela phakathi kwamantongomso asele kwizinto ezincedo, zinokuzalisa umzimba. E-Siberia, apho kukho umnqonqha wepine, ngokuqhelekileyo yongezwa kwiitya ezininzi okanye idliwe kuphela.
Amantongomane e-Pine aqukethe amafutha e-polyunsaturated, anceda ukuvuselela ama-hormone amabini anoxanduva lokunciphisa indlala. I-pinolenic acid inceda ukususa umthamo ogqithiseleyo emzimbeni kwaye uphucule umsebenzi wentliziyo. Zomibini ezi zinto zigalelo ekunciphiseni kwesondlo ngama-40%.
Salads.
Yidla isaladi eluhlaza ngaphambi kokutya. Imifuno kunye nefayibhile equlethwe kuyo kubangela ukunciphisa ukutya ngenxa yokuba banciphisa ukunikezwa kwe-glucose kwigazi.
Izifundo ezenziwa yi-American Dietetic Association zibonisa ukuba abafazi aba-50 abadla isaladi eluhlaza ngaphambi kokutya (kuphela i-kcal 100) badla i-20% ngaphantsi kwalabo abadla nje. Oku kusebenza ngempumelelo kulabo abangadliyo, kodwa bajonga nje impilo yabo.
Yongeza iintlobo zee saladi ekudleni kwakho. Imifuno, imifuno iya kukhuthaza ukuzalisa ngokukhawuleza, ukunceda ukuphepha ukutya.
IiApile.
Yi-apula, kungekhona ezinye iziqhamo, ezikunceda ukujamelana nomnqweno wokuba ne-snack. Ngenxa yokuba ii-apula ziqukethe i-fiber ephezulu yokutya, efuna ukuhlafuna okude kunye nokude. Ngelo xesha umzimba kufuneka udlulisele umqondiso kwingqondo epheleleyo. Siyabulela oku akuyi kukutya ngaphezu kokufunayo.
Abafundi bezondlo zaseBrazil baqhuba izifundo ezibangele abafazi belahlekelwa iipulale ezincinci ezimbalwa ngosuku, ngokulahlekelwa kakhulu. Kwaye abo bangadli ii-apula bahlala kwisigaba sabo sobunzima sangaphambili.
Ukongezelela, ii-apula ziyimvelaphi ephezulu kakhulu ye-vitamin C kwaye ibe nefuthe elichasayo.
Ioli e-Flaxseed.
Ioli e-flaxseed ngumthombo wendalo wamafutha omega-3, okuthi, ngaphezu koko, uncedisa ekunciphiseni kwesidlo. Ioli e-flaxseed iqukethe iimbumba eziyimfuneko emzimbeni wethu umsebenzi ogqwesileyo wenkqubo yokutya. Ukongezelela, xa udla le oli phambi kokutya, iikhalori ezimbalwa oza kuzidla ngokutya kwamadlo okanye isidlo sakusihlwa. Ioli e-flaxseed yenza ukuba ishukela legazi likhuphuke ngokukhawuleza, elikuvumela ukuba ugcine ama-hormone alamba phantsi kolawulo. Ioli e-flaxseed ingadliwa kwiladidi, kunye nemifuno, kwizilimo. Ioli e-flaxseed ivimbela ukuphuhliswa komhlaza, igalelo ekunciphiseni i-cholesterol.
Oatmeal.
I-oatmeal yemvelo (emele iphekwe) ngumthombo obalaseleyo wee-carbohydrates enempilo kunye nesebenzayo. Iqukethe iimbumba ezizalisa umzimba wethu ngokukhawuleza kwaye zitsalwa ixesha elide, zishiye ukuvakalelwa.
Ukusetyenziswa rhoqo kwe-oatmeal kunceda ukunciphisa i-cholesterol ngamaxesha amaninzi. Ukutya isitya se-oatmeal kusasa kunokukunceda kwaye kugcwalise ixesha elide.
Iisobho.
Ukuba ufuna ukunciphisa umzimba, qi ni sekise ukuba ufake iisobho ekudleni kwakho. Ngenxa yokuba isobho sinamanzi amaninzi, kwaye kungekhona ezinye izithako, umxholo wekhalori uncinci kunxalenye yesibini. Inyaniso kukuba ukhethe imifuno okanye inyama yenyama, kwaye ingabi iisobho ze-cream.
Izifundo ezenziwe yiYunivesithi yasePennsylvania State zibonisa ukuba amadoda nabasetyhini abasebenzisa rhoqo isobho balahlekile kakhulu. Ngaphezu kwalabo ababukele ukutya kwabo kwaye babala iikhalori.