Ukuba ufuna ukulahla iipounds ezongezelelweyo, uyazi-ukunciphisa umzimba, kucetyiswa ukuba udle. Okona kubaluleke kakhulu, yintoni ebonisa ukulahlekelwa kwesisindo, kwaye oku kungumonakalo. I-metabolism ichaphazelekayo ngeemeko ezahlukeneyo. Akungabazeki ukuba ukuba akukho nto, akukho nto "yokutshintshana" emzimbeni. Ingqwalasela ekhethekileyo kufuneka ihlawulwe kwinto oyidlayo. Cinga ngemveliso eluncedo ekulahlekeni kwesisindo.
Ziziphi iimveliso ezibangela ukulahleka kwesisindo?
Ukulahleka kwesisindo, kukuhle ukuquka amaqanda ekudleni kwakho okunika iiprotheyini ezipheleleyo ezifunekayo kwiimetabolism ezintle. Kodwa kufuneka kuqatshelwe ukuba i-yolk inamanqatha, ngoko ungadli i-yolk enye ngosuku, iprotheni ayisebenzisi.
Ukunciphisa ubunzima bemveliso yintlanzi kunye neentlanzi zaselwandle. Kwaye kucetyiswa ukuba usebenzise iintlobo zeentlanzi ezinjengentlanzi, njengoko iqulethe imfuneko kumzimba we-fatty acids omega-3. Ukongeza, ezi zi-acid zifaka isandla kwisimo esifanelekileyo sesikhumba, iinwele, izipikili, ngakumbi xa zifuneka xa umntu ekhula. Kufuneka ukwazi ukuba ezi zokutya zicetyiswa ukuba zisetyenziswe kwi-paren, ifomu eliphekwe okanye elibhaka.
Akufanele unqabe iphariji. I-porasi ye-Oat ne-buckwheat iyasiza kakhulu ekulahlekeleni ubunzima. Into ephambili xa ukupheka i-porridge kungabi ngaphezu kwe-overdo, ungafaki ushukela kunye nebhotela. Inyaniso kukuba iinkozo zicebile kakhulu kwi-fiber, kwaye inomthelela ekuzaleni ngokukhawuleza nokulondolozwa kwintswelo yokuxhamla ixesha elide. I-Fiber inefuthe elihle kwi-digestive process.
Xa ukhetha iimveliso zokulahlekelwa kwesisindo, ungakulibali malunga neminquma efanelekileyo. Zondla kakhulu kwaye azigcini amanzi emzimbeni, ngokungafani nemifuno. Kwakhona awukwazi ukuyenza ngaphandle kwemveliso yobisi. Le yogurt, i-low fat fat cottage cheese. Kwi-curd, calcium ngokwaneleyo kunye neprotheni, kwaye ezi mveliso ziphantsi kweekhalori.
Uncedo ekulahlekeni kwesisindo ngamakhowe. Zive ukhululekile ukutya iikomityi ze-0.5 zee-mushroom ngosuku. Banika umzimba selenium kunye ne-aclic acid. Ziba negalelo ekuzaliseni ngokukhawuleza kwesisu, kwaye oku kuthetha ukuba baninzi kulabo abafuna ukulahla amafutha amaninzi.
Ezinye iimveliso ezinceda ukunciphisa umzimba
Ukulahlekelwa isisindo imveliso enomsebenzi iipulole. Zihlanganiswe ngokugqibeleleyo nezinye iimveliso ezininzi. Ii-apulo ziqulethe i-antioxidants, iivithamini, kwaye zihlambulule amathumbu. Abasetyhini abaninzi basebenzisa ubunzima-baphulukane nosuku kwiipulo. Kucetyiswa ukuba ungadli iipulole ezimnandi. Izinto zokuncedisa ziqulethe izinto ezininzi ezincedo, nangona kukho iikhalori ezininzi, kodwa i-avocado engummangaliso kwisaladi ayiyi kubuhlungu. Emva koko, into ebaluleke kakhulu kukuba ukunyusa umzimba, awulimazi umzimba wakho.
Kubalulekile ukuphawula umkhiqizo onomthombo onomthombo wevithamini A - izaqathe. Le mveliso ayifaki iikhalori ezingaphezulu komzimba. Iinqwelo ezimbini eziqhekezayo ngeoli yemifino ziya kunika umzimba wakho inani elifanelekileyo lamavithamini.
Iklabishi (nayiphi na uhlobo) iqukethe i-fiber eninzi. Iklabishi ibonwa njengomcimbi obalulekileyo wokulahleka kwesisindo. Ukongeza, iklabishi iqukethe i-ascorbic acid. Eyona nto inomdla ekulahlekeni kwesisindo zifana neentlobo zekholifulawa, i-broccoli - ziqukethe iikhalori ezimbalwa. Kwakhona kukhuthaza ukutshiswa kweoli ephosiweyo. Iqukethe i-carotene kunye ne-ascorbic acid. Kwanele ukutya ipilisi enye enomhla, kwaye uya kunika umzimba ngokuzibandakanya ezi zinto ngesigamu, ukusuka kwizinga lemihla ngemihla.
I-Walnuts ayikwazi ukubakho kwiimveliso ezifaka isandla ekulahlekelweni kwesisindo - ixabiso lezondlo liphezulu. Ziqukethe i-fibre, i-vitamin E, amafutha, iiprotheni, nazo zihlambulukile. Ngenxa yoko, kucetyiswa ukuba udle ama-walnuts amathathu ngosuku.
Musa ukulibala malunga neziqhamo kunye namajikijolo. Zinezinto ezininzi ezincedo eziyimfuneko kumntu. Ngokukodwa xa ulahlekelwa isisindo, kucetyiswa ukuba ufake i-watermelon ekudleni kwakho. I-caloric umthamo wincinci incinci, ityebile kwi-fiber, inomxholo ophezulu we-antioxidants kunye neemaminerali, ii-vithamini, ezithi, xa zilahleka ubunzima, zixhasa impilo yabantu. I-Watermelon yi-92% yamanzi, oku kuthetha ukuba "kunokunciphisa" ukutya.
Ukusela kunye nokulahleka kwesisindo kukuhle kakhulu kumanzi acocekileyo okanye amaminerali, ngaphandle kwegesi. Itheyi elihlaza libhekwa njengemveliso emihle kakhulu yokukhutshwa kwamakhilogremu angaphezulu. Inyani kukuba ukuba le teyi igule, umzimba kufuneka uchithe iikhalori ezingama-60. Kwakhona, ityebile kwiivithamini, ivuselela i-carbohydrates kunye ne-fatabetism, ifakela ukukhawuleza i-metabolism, inceda ukugaya.