Kodwa, nangona konke oku, ngaba unayo iipounds eziliqela? Musa ukuyeka kwaye ungayeki ukuphazamiseka kokutya okunempilo! Ezi ziinguqu ezincinane kwisondlo ziya kunceda ukulahla amanqatha enqeni ngaphandle kokulamba, ukucaphuka kunye nezinye iziphumo "zokutya" ngokutya. Ngenisa iiveki ezi-2-4 ngaphambi komtshato kunye nesithembiso: uya kuthanda umphumo, kwaye iindlela eziphambili zokulahleka kwesisindo aziyi kuthatha ixesha elide!
Indlela: Yidla i-Cellulose
I-fat fat excess is not the only thing that makes your stomach swell: malunga ne-80% yethu esilwa noxinzelelo. Ngenhlanhla, le ngxaki inesisombululo esilula. Ukwandisa ukusetyenziswa kwefayibhile enqabileyo, efumaneka kwiipulo, i-citrus, i-legumes. Ukuphuza amanzi, kuguqulwa ibe yinto efana ne-gel ekhuthaza imisipha yenkqubo yokutya, ibangele ukuba bahlaziye kwaye bafune ukuphosa inkunkuma.
Indlela: ukunciphisa umzimba kunye nevithamini C
Ngexesha loqeqesho kunye neendlela eziphambili zokulahlekelwa ubunzima, i-vitamin S iyanciphisa amafutha atshisa ngama-25%. I-Vitamin C inceda ukuvelisa i-carnitine, i-amino acid, eyenza ukuba ukuguqulwa kwamanqatha ibe ngamandla. Ukuba i-carnitine ayanele ngokwezicubu zomzimba wakho, umzimba usebenzisa ama-carbohydrates okanye amaprotheni njengamafutha. Ngoko jolise u-10 mg we-vitamin C ngosuku. Le mali iqulethwe kwi-berries enkulu e-10, i-pepper ebomvu ebomvu, i-orange enkulu okanye i-1 indebe ye-broccoli eqediweyo.
Indlela: yongeza ibhakteria enempilo
I-Yoghurts kunye ne-yogurt ziqukethe i-probiotics, ekhoyo kwinkqubo yokugaya umntu ngamnye. Ukuba unesisindo esingaphezulu, mhlawumbi awunalo ngokwaneleyo kwezi bhaktheriya, ngenxa yoko umzimba uphatha kwii-calories ezongezelelweyo. Ukufumana iiprobiotics ezingaphezulu, ulungelelanisa ukulinganisela kweebhaktheriya.
Indlela: libale ngotywala
Ewe, kungekhona ngonaphakade (siza kubakholelwa). Nangona kunjalo, ukuphazamisa uchungechunge lwamaqela angama-gay kunye namantombazana, uyabona ukuba yintoni umphumo onayo kwimpilo! Ukutya kunye nokulahleka kwesisindo (iziyobisi zinomthombo weekhalori ezingenanto), kunye nokulala ... Kwaye, njengokuba uyazi, ukungabikho kokulala kungaphinda kudibaniswe nesisindo somthwalo obunzima.
Indlela: Sika isahluko se-avocado
Esi siqhamo sizityebi kwi-potassium, esinceda ukususa i-sodium engaphezulu kunye nokukhukhumeza kubangelwa ukugcinwa kwamanzi. Le mineralari kwi-30 g ye-avocado ingaphezulu kwe-6% ngaphezu kwexabiso elifanayo lebhanana. Yaye amafutha akhe aphilileyo alambile indlala kwaye avuselele ukuvakalelwa. Zama ukwenza i-salsa yemango kunye ne-avocado, efanelekileyo enkukhu okanye entlanzi. Ikota yesithelo se-avocado ixutywe, kwaye udibanise ne-1/4 indebe ye-mango, i-1punipuni yelisi yamanzi, i-cilantro ecolileyo kunye ne-1 ithispoon yomhlaba jalapeno. Ufuna ukufumana i-dose kabini ye-potassium - yenza i-salsa kwi-avocado ngebhanana: kwikota isiqhamo sidibanisa nesiqingatha sebhanana, isipuni esisodwa se-anyanisi, i-juice yelisi. Ixesha kunye nomthunzi omnyama.
Indlela: Qinisa ukutsha kweoli
I-capsaicin yemvelo inika i-pepper eshushu, kwaye uya kunceda ukudla iikhalori ezininzi nakwiindawo zokuphumla. Kwaye oko kuya kukwanela, iincinci kakhulu. Izifundo zibonisa ukuba kwi-chili encinci inomthamo we-capsaicin, okwazi ukwandisa imetabolism yakho ngexesha elifutshane kunakho ngama-23%. Kwomnye umsebenzi wesayensi, abantu abafumene ngaphambi kokutya ngegram ye-red pepper kwi-capsule okanye exutywe nejisi yetamatato, batyathwa ngexesha lemihla nge -6% yeekhalori ezimbalwa kwaye abazange bazive bengenanto. Ngoko ke, sebenzisa isilwanyana esitsha ngexesha lokupheka, kunye ne-Thai, Indian, Latin America, kunye nokongeza ukutya okunesonka kwiitya zakho.
Indlela: Yidla izithelo ze dessert
I-bromelain enzymes (kwipinapapu entsha) kunye nepapain (kwipapaya) kuququzelele ukugaya, ukuququzelela ukuphuka kweeprotheni ezivela kwenyama, ubisi kunye nemifuno, ukwenzela ukuba ukutya kulunge ngakumbi kwaye ungaboni kakuhle.
Indlela: yongeza ushukela
Imveliso equkethe iswekile yendalo (iziqhamo, ubisi), ezizityebi kwi-fiber kunye namaprotheni. Kodwa ulibale malunga noshukela ococekileyo: kunokubangela indlala. Xa uthengisa iimveliso, funda ilebula. Ukuba enye yezithako zokuqala kwiluhlu ushukela, shiya oku "kuhle" kwi-shelf.
Gcoba nge sipinashi ngokuqhelekileyo
Ngaphantsi kaninzi - iimveliso ze-carbohydrate. Inkomishi yesipinashi iqukethe ii-kilocalories ezingama-41 kuphela, oko kukuthi, amahlanu angaphantsi kwesixa esilingana nelayisi ebomvu ebilisiwe okanye i-grains epheleleyo. Kwaye oku kwenza isipinashi isilungele ngakumbi kwiiveki ezimbini zokugqibela ngaphambi komtshato. Nangona kunjalo, oku akukona nje umkhiqizo olula kunye neekhalori. Iqulethe ngaphezu kwee-anti-antioxidants ezahlukahlukeneyo eziza kukunceda ukujamelana noxinzelelo, ngeli xesha, i-alas, ngokungenakukuphepha.
Zama isipinashi ngesantya se-oli yeoli, i-pepper ecocekileyo etyusiweyo kunye negarlic, ioli ye-spicy. Okanye upheke isaladi kunye nama-strawberries, i-anyanisi ebomvu kunye neepecan.
Indlela: uphuze ikhofi
Okanye itiye. Inene inokukunceda ukuba ube mncinane, kuba iqukethe i-caffeine. Kuboniswa ukuba ngokufumana umthamo wezinto ezinemizuzu engama-30 phambi koqeqesho, uya kuba nempilo ngokuzimeleyo nangaphezulu. Ukongeza, i-caffeine ivuselela ukugaya.