Ngokungangabazeki, ukwehlisa isisindo akuyona into elula, futhi abantu abaningi bangase bakhuluphale futhi bakhuluphale futhi bafune ukuthola izindlela zokwenza lokho.Ongoti bokudla okunomsoco emhlabeni wonke batusa ukuzivocavoca njalo nokulandela ukudla okunempilo ukuze wehlise isisindo.
Iziphuzo ezingcono kakhulu zokwehlisa isisu nezinqe iziphuzo zokwehlisa isisindo
Ukuphuza iziphuzo ezibandayo kuyindlela ephumelela kakhulu yokulahlekelwa isisindo, ngaphezu kokusiza ukuthuthukisa ukugaya kanye nempilo yakho ngokujwayelekile.Ngakho-ke kulesi sihloko, iziphuzo zemvelo ezingcono kakhulu zokulahlekelwa isisu nezinqe, kanye namathiphu abaluleke kakhulu; Funda uqhubeke.
Iziphuzo ezinciphisa isisu
Amafutha e-Belly angenye yezindawo ezithatha isikhathi esiningi ukususa, kodwa okuhle ukuthi kuneziphuzo eziningi ezinempilo ezingafakwa ekudleni kwakho ukuze zikusize ulahlekelwe isisu, nazi iziphuzo ezibaluleke kakhulu:
1- I-apula cider uviniga namanzi afudumele ukuze unciphise isisu
Esinye seziphuzo ezisetshenziswa kakhulu ukunciphisa isisindo i-apula cider uviniga. Iqukethe i-acetic acid, esiza ukunciphisa amafutha anqwabelene emzimbeni futhi ulahlekelwe isisindo.
izingxenye:
- 1 wezipuni apple cider uviniga.
- 1 inkomishi yamanzi afudumele.
- 1/2 isipuni soju.
- 1 ithisipuni yejusi kalamula.
Indlela yokulungiselela nokusebenzisa:
- Hlanganisa kahle zonke izithako.
- Phuza lesi siphuzo kabili ngosuku (ekuseni nakusihlwa).
2- Ijusi likaphayinaphu kanye nesinamoni ukwandisa umzimba
Uphayinaphu uqukethe i-bromelain, esiza ekugayeni ukudla futhi yehlise ukuvuvukala.Ngaphezu kwalokho, ijusi kaphayinaphu inganciphisa izimpawu zokuqunjelwa, njengokuqunjelwa nokungagayeki kahle kokudla.
Ukwengeza isinamoni ngephayinaphu kuzosiza ukwehlisa isifiso sokudla, ukwehlisa ushukela wegazi nokunciphisa amafutha esiswini.
izingxenye:
- 2 izinkomishi zikaphayinaphu izingcezu.
- 1 isipuni sejusi kalamula oluhlaza.
- 1 wezipuni zesinamoni.
- Ingcosana kasawoti omahhadla (ngokuvumelana nokunambitha).
Indlela yokulungiselela nokusebenzisa:
- Sika uphayinaphu ube yizicucu ezincane bese ufaka ku-blender.
- Thela ijusi yephayinaphu engilazini bese ufaka isinamoni, ijusi kalamula, nosawoti oqinile.
- Hlanganisa kahle ingxube bese uyiphuza ekuseni.
3- I-Ginger nekhukhamba ukulahlekelwa isisu
Kuyaziwa kakhulu mayelana nezinzuzo zokwelapha ze-ginger, osekusetshenziswe izinkulungwane zeminyaka. Iqukethe izinto ezilwa nokuvuvukala, iqinisa isimiso somzimba sokuzivikela ezifweni, ithuthukisa ukugaya, futhi inciphisa amafutha amaningi emzimbeni.
Ukuxuba i-ginger nekhukhamba kuzonikeza izinzuzo eziningi.
izingxenye:
- Isiqephu esimaphakathi sempande yejinja entsha.
- ingilazi yamanzi.
- Izingcezu zekhukhamba (kungcono ukuzisika zibe ama-cubes amancane)
Indlela yokulungiselela nokusebenzisa:
- Bilisa amanzi, bese ufaka izingcezu zejinja, umboze bese ushiya imizuzu engu-30.
- Khipha, bese wengeza izingcezu zekhukhamba futhi uvumele isiphuzo siphinde siphuze imizuzu engu-10.
- Phuza lesi siphuzo nganoma yisiphi isikhathi sosuku, okungcono kabili ngosuku.
Yiziphi iziphuzo zokunciphisa i-rumen?
Abantu abaningi baphendukela eziphuzweni ezinoshukela ezinoshukela omningi, kodwa zingabangela i-rum nesisindo.
Kodwa-ke, kuneziphuzo ezinempilo neziqabulayo ezizosiza ekunciphiseni isisindo futhi kukhishwe amafutha esiswini.
1- Isiphuzo se-Grapefruit ne-rosemary
Lesi siphuzo singenza izimanga empilweni yakho noma ulahlekelwe amafutha esiswini. I-Grapefruit iqukethe iphesenti eliphezulu likavithamini C, osiza ekukhipheni ubuthi emzimbeni futhi ehlise amazinga e-cholesterol egazini.
Ngesikhathi esifanayo, i-rosemary isiza futhi ukukhipha ubuthi esibindini futhi ithuthukise ukugaya, inikeze amandla ekususeni amafutha kanye ne-rumen.
izingxenye:
- Idlanzana le-rosemary entsha noma eyomisiwe.
- 1/2 indebe yejusi ye-grapefruit.
- Uju oluncane (ngokuvumelana nokunambitha kanye nobumnandi).
Indlela yokulungiselela nokusebenzisa:
- Bilisa i-rosemary njengenjwayelo ukuze wenze itiye.
- Vala bese ushiya imizuzu embalwa, bese uhlunga.
- Faka i-rosemary nejusi yamagilebhisi, bese ufaka uju.
- Yiphuze ngokushesha kanye nesidlo sasekuseni.
2- Amanzi we-Fennel ukulahlekelwa amafutha esiswini
Ngokwami, ngincoma ukusebenzisa lesi siphuzo somlingo ukuze uthuthukise imetabolism yakho futhi uthole isisu esiyisicaba ngaphandle kokwakhiwa kwamafutha.
Imbewu yefennel noma isitshalo (ingasetshenziswa kwezinye isobho, amasaladi, nama-grill) asetshenziselwa ukunqoba inkinga yokungagayeki kahle kokudla, ukuqunjelwa, nokukhipha ubuthi emzimbeni.
izingxenye:
- Ithisipuni lembewu yefennel.
- ingilazi yamanzi.
Indlela yokulungiselela nokusebenzisa:
- Imbewu ye-Fennel icwiliswa emanzini, imbozwe futhi ishiywe ubusuku bonke.
- Ngakusasa ekuseni, hlunga futhi uphuze (uju oluncane lungangezwa njengoba kuthanda).
3- Isiphuzo se-Herbal kanye ne-strawberry ukususa i-rumen
Lesi siphuzo singazuza nemiphumela ephumelelayo yokulahlekelwa isisu.
Ama-Strawberry aziwa ngokucebile ku-vitamin C kanye nama-antioxidants asiza ukunciphisa ukuvuvukala, ukuthuthukisa ushukela wegazi ngisho nokulahlekelwa isisindo.
Zonke izithako zale ndlela zigcwele amavithamini namaminerali.
izingxenye:
- 4 izingcezu strawberry.
- 1 ithisipuni ngayinye yejusi kalamula kanye nekhasi lemon.
- I-mint encane entsha.
- inkomishi yamanzi afudumele.
Indlela yokulungiselela nokusebenzisa:
- Bilisa amanzi, bese ufaka i-mint, ijusi kalamula kanye nama-peels, ikhava bese ushiya kuze kuphole (imizuzu engu-20 ihamba phambili).
- Hlanganisa ingxube yangaphambilini, bese ufaka izingcezu ze-strawberry, bese ushiya imizuzu embalwa eyengeziwe.
- Phuza ngokushesha kabili ngosuku.
Iziphuzo zokunciphisa izinqe
Okuwukuphela kwendlela yokushisa amafutha ezinqeni ukulandela ukudla okunempilo nokuzivocavoca njalo, futhi njengoba kushiwo ngaphambili, kuneziphuzo eziningi ezingenza umehluko omkhulu ekunciphiseni isisindo ngokucindezela isifiso sokudla.
Nazi iziphuzo ezibaluleke kakhulu ezisiza kulokhu.
1- Isipinashi nesiphuzo esiwolintshi sokwehlisa isisindo
Lesi siphuzo esimnandi siqukethe imisoco eminingi ne-fiber, enikeza umuzwa wokusutha, okusiza ekunciphiseni izinqe.
izingxenye:
- Isandla samaqabunga esipinashi esiqotshiwe.
- 1 ulamula ophelele noma owolintshi ophakathi nendawo.
- Isiqephu esincane sejinja.
- 1 isipuni soju.
- 1 ikhukhamba uthathe izingcezu ezincane.
- I-apula eli-1 eliluhlaza, elihlwanyelwe futhi lisikiwe.
- 2 iziqu ze-celery.
Indlela yokulungiselela nokusebenzisa:
- Geza zonke izithako kahle.
- Sika ulamula ngembewu esusiwe, noma ikhasi iwolintshi.
- Ku-blender, engeza isipinashi, bese kuba isilimo esidliwayo esinamagatsha anamanzi, i-apula, ikhukhamba, ucezu lwejinja kanye nolamula wonke (ngekhasi).
- Faka amanzi amancane bese uhlanganisa zonke izithako ngaphandle koju.
- Khipha ijusi, engeza uju, ugovuze futhi uphuze ngokushesha.
2- Isiphuzo sikakarothi nesijinja ukuze sinciphise izinqe
Lesi siphuzo sigcwele izithako ezisiza ukwehlisa isisindo ngokushesha.
izingxenye:
- Izaqathi ezi-3 ezinosayizi ophakathi.
- 2 ama-beet.
- 1 apula eluhlaza.
- 1/2 ilamula.
- Isiqephu esincane sejinja esisha.
Indlela yokulungiselela nokusebenzisa:
- Grate izaqathe bese unquma.
- Hlanza ama-beet bese uwasika zibe izingcezu ezincane.
- Sika i-apula, ususe imbewu.
- Ku-blender, faka zonke izithako, engeza amanzi amancane, uhlanganise kahle.
- Lesi siphuzo siyahlungwa futhi siphuzwe ngokushesha.
iseluleko: Izaqathe nama-beet zingabiliswa imizuzu embalwa, bese zihlanganiswa ku-blender nezinye izithako, kucatshangelwa ukungezwa kwe-carrot abilayo amanzi ngenkathi kuhlanganiswa ku-mixer.
3- Isiphuzo sekhofi kanye noshokoledi omnyama wokunciphisa umzimba
Ubhontshisi wekhofi uqukethe i-caffeine, enyusa izinga lokushiswa kwamafutha futhi ikhuphule izinga lamandla emzimbeni.
Ikhofi futhi iqukethe i-chlorogenic acid, eyaziwa ngokusiza ekunciphiseni isisindo.
izingxenye:
- 1 ithisipuni yekhofi.
- 1 isipuni sikashokoledi omnyama ogayiwe.
- 1/2 ithisipuni emhlabathini we-flaxseed (ecebile ku-omega-3 fatty acids)
- 1 izinkomishi zamanzi.
Indlela yokulungiselela nokusebenzisa:
- Ikhofi linikezwa njengokujwayelekile.
- Thela ikhofi bese wengeza imbewu yefilakisi yomhlabathi.
- Xuba kahle, bese ufaka ushokoledi ogayiwe phezulu.
- Phuza ngokushesha ntambama.
Isiphuzo sokunciphisa izinqe ngeviki
I-Centers for Disease Control and Prevention (CDC) incoma ukuthi unciphise ukuphuza kwakho iziphuzo ezithambile namajusi anoshukela agcwele ama-calories, okungaholela ekuzuzeni isisindo.
Iziphuzo ezinamakhalori aphansi zingasiza ukuhlehlisa lokhu, njengokwandisa izinga lokushiswa kwamafutha, ukuzinzisa amazinga kashukela egazini, nokulawula isifiso sokudla, ngakho iziphuzo ezilandelayo zizonikeza amandla amakhulu ekwehleni kwesisindo nokunciphisa izinqe ngesikhathi esincane.
1- itiye eluhlaza
Itiye elihlaza liqukethe izithako ezimbili ezinkulu ezishisa amafutha, i-caffeine nama-antioxidants. I-caffeine iyisikhuthazi esaziwayo esithuthukisa ukusebenza ngesikhathi sokuzivocavoca.
Itiye elihlaza liqukethe nephesenti eliphezulu lama-antioxidants athuthukisa i-metabolism futhi asize ukushisa amafutha emzimbeni, okuhlanganisa nokunciphisa izinqe.
Isetshenziswa kanjani:
- Phuza izinkomishi ezi-2 zetiye eliluhlaza nsuku zonke.
2- Imbewu ye-Ajwain noma ye-Carom yokunciphisa izinqe
Imbewu ye-Ajwain iyikhambi elidume kakhulu ekuphekeni kwamaNdiya.Ziluhlaza noma zinsundu ngokukhanyayo ngombala futhi zinenambitheka ebabayo, efana nembewu ye-cumin kodwa enephunga elimnandi le-thyme.
Lezi zinhlamvu zinomsoco kakhulu futhi zicebile ku-fibre, ama-antioxidants, amavithamini namaminerali.
Ngenxa yalokhu, lezi zinhlamvu zisetshenziswa kabanzi ekwelapheni ukungagayeki kahle kokudla, futhi zinomthelela omuhle ekwehleni kwesisindo kanye nempilo yohlelo lokugaya ukudla ngokujwayelekile.
Isetshenziswa kanjani:
- Gcoba isipuni sembewu ye-ajwain emanzini abilayo bese ushiya ihora.
- Cindezela futhi uphuze nganoma yisiphi isikhathi sosuku (kabili ngosuku kwanele).
3- Isiphuzo samaprotheni ukuze ulahlekelwe isisindo
Uma ufuna isiphuzo esizokugcina uzizwa ugcwele isikhathi eside, zama le recipe ecebile ngamaprotheni.
Kuyaziwa ukuthi amaprotheni anciphisa umuzwa wendlala futhi agcwalise isisu, aphinde enze i-hormone ghrelin, okuyi-hormone elawula ukulawula ukudla, ngakho-ke lesi siphuzo singenye yezindlela ezinomsoco kakhulu zokulahlekelwa izinqe ngasikhathi sinye. .
izingxenye:
- 1 inkomishi ye-curd.
- 1 isipuni sembewu ye-hemp yomhlabathi noma imbewu ye-flax.
Indlela yokulungiselela nokusebenzisa:
- Engeza imbewu ye-hemp noma i-flax ku-curd bese uvuselela kahle.
- Iphuzwa ekuseni njengesidlo sasekuseni, futhi izingcezu zama-strawberries noma amajikijolo anganezelwa.
Iziphuzo zokunciphisa umzimba ngaphambi kokulala
Ubuwazi ukuthi isikhathi esibaluleke kakhulu sokuqaphela konke esikuphuzayo noma esikudlayo ngaphambi kokulala! Ngakho-ke, kunezinye iziphuzo ezinomsoco ezingasiza ekunciphiseni isisindo, ukushisa amafutha, nokuthuthukisa izinga likashukela egazini ngaphambi kokulala.
Nazi iziphuzo ezibaluleke kakhulu:
- ubisi: Ukuphuza ingilazi yobisi (efudumele noma cha) ingakusiza ulale kahle, njengoba iphezulu ku-tryptophan ne-calcium.
Ubisi lucebile ngamaprotheni, asiza ukwakha imisipha ngenkathi ulele.
Umphumela uzoba ngcono imetabolism kanye nokulahlekelwa isisindo kalula. - Ijusi yamagilebhisi: Inkomishi encane yejusi yamagilebhisi yemvelo ngaphambi kokulala isiza ukushisa amafutha.
Ocwaningweni olwanyatheliswa kuyi-International Journal of Obesity ngo-2015, ukuthi i-resveratrol, okungenye ye-antioxidant enamandla kakhulu etholakala kumagilebhisi, iguqula amafutha amhlophe aqoqiwe abe amafutha ansundu futhi ishisa ama-calories amaningi.ingxenye kashukela. - Amaprotheni e-Soy: Ubhontshisi wesoya, oqukethe amaprotheni, awuhlobo lobisi noma impushana enothe nge-tryptophan, esiza ukuthi ulale kahle futhi wehlise amazinga e-cortisol, okuholela ekwehliseni ukunqwabelana kwamafutha esiswini kanye nokuncipha komzimba.
Isiphuzo sokulahlekelwa isisu ngaphambi kokulala
Ukulala kungenye yezinto ezibaluleke kakhulu ezigcina impilo yakho nesimo sakho sengqondo, futhi kuhlotshaniswa nokugwema ukuzuza isisindo, kodwa kungani ukulala kuwusizo mayelana nokulahlekelwa isisindo?! Uma ukhathele futhi ukhathele, i-metabolism yakho iyancipha futhi awusebenzisi amandla engeziwe.
Ukuntuleka kokulala kuphinde kuthinte ushukela wegazi kanye ne-insulin ephezulu, okwenza uzizwe ulambile futhi kunciphisa ukushiswa kwekhalori, ngakho-ke iziphuzo ezilandelayo zokunciphisa isisu, futhi zikusize ulale kahle.
Itiye le-Chamomile
Lesi siphuzo esingenayo i-caffeine sizokwenza uzizwe ukhululekile futhi ulele kakhulu, futhi sithuthukisa ushukela osegazini, osiza isisu sizacile futhi wehlise isisindo.
Ikhukhamba juice for kwesisindo
Ijusi yekhukhamba entsha isiphuzo esinempilo nesimnandi ngaphambi kokuyolala.
Ukhukhamba anama-kilojoule aphansi, kodwa agcwele ama-antioxidants, i-fiber, amaminerali, namavithamini akhuthaza ukulahlekelwa isisindo.
izingxenye:
- 1 ikhukhamba elikhulu.
- 1 ithisipuni yejusi kalamula.
- Ukuchaphaza kwejinja.
Indlela yokulungiselela nokusebenzisa:
- Ikhukhamba uthathe izingcezu ezincane.
- Lungisa i-blender, bese ubeka ikhukhamba, amanzi amancane kanye nejusi likalamula, uhlanganise kahle.
- Thela ijusi yekhukhamba, ufafaze impushana yejinja, uphuze.
Okulandelayo: Uju oluncane lungangezwa ukuze uthole ukunambitheka okungcono.
Itiye lesinamoni
Isinamoni igcwele izinzuzo zezempilo ezingapheli.
Ngokwemvelo anti-inflammatory, okusho ukuthi kusiza ukukhulula ukucindezeleka ngokomzimba nokukhathala.
Ngaphezu kwalokho, isinamoni isiza ukwehlisa ushukela egazini futhi ikhulise ukuzwela kwe-insulin, kokubili okubalulekile emafutheni esisu nokuncipha kwesisindo.
Inkomishi yetiye yesinamoni ingenziwa ngaphambi kokulala, okunciphisa ukulangazelela ukudla ngosuku olulandelayo.
Itiye le-Rooibos
Senziwe ngamahlamvu etiye esihlahla i-Rooibos saseNingizimu Afrika, lesi siphuzo sisiza ekushiseni amafutha esiswini kanye nokusheshisa ukuncipha kwesisindo.
Leli tiye lingatholakala ezitolo ezinkulu zezinongo nezamakhambi.
Yiziphi iziphuzo zokunciphisa umzimba zika-Sally Fouad?
Uma kuziwa ekwehliseni isisindo, ukuthola izindlela ezifanele zokwehlisa isisindo ngendlela enempilo kubalulekile.
Enye yezindlela ezisetshenziswa kakhulu iziphuzo ezisiza ukushisa amafutha.
Nazi iziphuzo ezinciphayo ezivela kungoti wezokudla uSally Fouad.
1- Zucchini kanye nesobho le-ginger yokulahlekelwa isisindo
Akungabazeki ukuthi isobho singenye yezitsha ezibaluleke kakhulu zenkathi yasebusika ebusika, kodwa futhi ingadliwa ukulahlekelwa isisindo.
Leli sobho ligcwele amavithamini, i-omega-3s, kanye ne-fiber, okwenza kube isobho elinempilo eliphuzwayo ukuze ulahlekelwe isisindo.
izingxenye:
- 2 zucchini usayizi medium.
- Amafutha omnqumo amancane noma ibhotela.
- Ithisipuni elilodwa lejinja elisha eliqotshiwe.
- apula eluhlaza
- 2 izinkomishi noma ngaphezulu zenyama yenkomo (amafutha).
- U-anyanisi omncane uthathe ama-cubes.
- Usawoti kanye nopelepele omnyama.
- Sika ama-cubes enyama ebilisiwe.
- 1/2 ithisipuni i-garlic egayiwe noma i-powder.
Indlela yokulungiselela:
- Sika i-zucchini ne-apula, ngemva kokukhipha imbewu nesikhumba, ungene epanini lokuthosa elingenanduku.
- Beka emlilweni, bese ufaka amafutha omnqumo noma ibhotela.
- Beka u-anyanisi bese ugoqa kuze kube yilapho ubunile, bese ufaka i-zucchini ne-apula elisikiwe bese ugoqa.
- Gaya ingxube yangaphambilini ku-blender, wengeze isobho elincane noma amanzi.
- Epanini elifanayo uthele le ngxube bese wengeza i-ginger, i-garlic, inyama ebilisiwe, upelepele omnyama nosawoti.
- Ubeka isitokwe senyama esobhoni futhi asishiye sibile imizuzu embalwa.
- Isobho liyaphakwa futhi lidliwe, futhi ukuvumelana kufanele kube uketshezi kancane, kungabi ukuqina.
Okulandelayo: Ukhilimu omuncu ungafakwa esobho njengoba uthanda.
2- Isiphuzo se-Sage ne-pear sokulahlekelwa isisindo
izingxenye:
- 7 amaqabunga e-sage entsha.
- 1 ulamula oluhlaza.
- 250 ml ijusi elisha eliphakathi.
- I-pear engu-1 inqunywe ngama-cubes amancane.
- izingcezu zeqhwa.
Indlela yokulungiselela:
- Sika ulamula ube yizicucu, ususe imbewu.
- Lungisa i-blender, bese ufaka i-sage, ijusi eliphakathi kwe, nemon bese uhlanganisa.
- Thela isiphuzo engilazini enkulu futhi ubeke izingcezu ezincane zepheya phezulu neqhwa.
- Phuza ngokushesha.
Okulandelayo: Ingcosana yesinamoni ingangezwa ukuze uthole ukunambitheka okuhle nokunambitha.
Isiphuzo esihle kakhulu sokulahlekelwa isisindo esiswini esingenalutho
Kungenzeka ukuthi ulahle amakhilogremu angu-10 ngenyanga eyodwa nje ngokulandela ukuzivocavoca kanye neziphuzo ezinciphisa umzimba, ngakho-ke ake sazi imfihlo yokunciphisa umzimba, okulandelwa osaziwayo abaningi nothisha bokuzivocavoca eMelika, okuyiziphuzo ezisiza ukukhulisa umzimba. , ithuthukisa ukugaya, ikhuphule izinga lamandla, futhi kulula ukuyilungisa ekhaya.
1- Uju nesiphuzo sikalamula ukuze wehlise isisindo
izingxenye:
- 1 isipuni soju.
- 1 ijusi kalamula eluhlaza.
- 1 inkomishi noma inkomishi yamanzi enosayizi omaphakathi.
Indlela yokulungiselela nokusebenzisa:
- Shisisa amanzi ukuze afudumale, angashisi kakhulu.
- Engeza ijusi likalamula noju.
- Govuza kahle futhi uphuze ngemva nje kokuvuka.
Lesi siphuzo singenye yeziphuzo ezingcono kakhulu futhi ezilula kakhulu zokulahlekelwa isisindo, njengoba uju lusiza ukuvimbela noma yiziphi izinkinga zamathumbu, kuthuthukisa impilo yenhliziyo nemithambo yegazi, futhi kunciphisa ukuvuvukala, okusho ukunciphisa umzimba okuphephile nokunempilo.
2- Utamatisi nesiphuzo sikalamula ukushisa amafutha
izingxenye:
- 2 utamatisi ophakathi.
- Isipuni sejusi kalamula.
- Ingcosana kapelepele omnyama.
Indlela yokulungiselela nokusebenzisa:
- Sika utamatisi bese uwabeka ku-blender.
- Faka amanzi amancane nejusi kalamula uhlanganise kahle.
- Thela ijusi katamatisi engilazini bese ufafaza upelepele omnyama ngaphezulu.
- Lesi siphuzo siphuzwa esiswini esingenalutho.
Okulandelayo: Utamatisi ungacwecwa uma ungafuni isikhumba.
Isiphuzo esinempilo esicebile ngamavithamini, amaminerali kanye nezakhamzimba ezizuzisa isifo sikashukela, ukukhuluphala ngokweqile, umfutho wegazi ophakeme nesifo senhliziyo.
Ngokwami, lesi siphuzo siwusizo kakhulu ekuqiniseni amasosha omzimba, futhi ngincoma ukuthi kuncishiswe ithuba lokutheleleka igciwane le-corona.
3- Isiphuzo sikakarothi ne-coriander sokunciphisa umzimba
izingxenye:
- 2 izaqathe ezinosayizi ophakathi.
- Isixha samaqabunga e-coriander amasha.
- 1 wezipuni apple cider uviniga.
- Ingcosana kapelepele omnyama.
Indlela yokulungiselela nokusebenzisa:
- Sika izaqathi bese uzibilise ngamanzi amancane zize zivuthwe ngokugcwele.
- Faka izaqathe ezibilisiwe ngokufaka amanzi abilayo namaqabunga e-coriander ku-blender bese uhlanganisa kahle.
- Thela isiphuzo enkomishini enkulu bese wengeza i-apula cider uviniga kanye nengcosana kapelepele omnyama.
- Isiphuzo siphuzwa ngokushesha esiswini esingenalutho.
Okulandelayo: Uju oluncane lungangezwa.
Lesi siphuzo sihle kakhulu ekwehliseni amafutha omzimba, esiza ekulahlekelweni isisindo ngokushesha.
Iziphuzo zemvelo zokunciphisa umzimba
Ingabe ufuna indlela enempilo yokwehlisa isisindo ngaphandle kokuzikhawulela ekudleni okuphahlazekayo? Lezi ziphuzo zemvelo ezilandelayo zingenziwa ukuze ulahlekelwe isisindo.
1- Isiphuzo sesidlo sakusihlwa semvelo sokulahlekelwa isisindo
Lesi siphuzo esinempilo esingaba esikhundleni sesidlo sakusihlwa ukuze ulahlekelwe isisindo.
izingxenye:
- 3 utamatisi amancane.
- 1 upelepele obomvu obomvu.
- 1 upelepele oluhlaza.
- 1 isanqante esikhulu.
- 1 i-zucchini ephakathi nendawo.
- Zimbalwa amakhambi fresh basil noma parsley.
- Ithisipuni lamafutha omnqumo
- Ingcosana kasawoti olwandle.
Indlela yokulungiselela nokusebenzisa:
- Geza yonke imifino kahle.
- Sika imifino ibe yizicucu ezincane, ususe imbewu.
- Hlanza lezi zithako ku-blender, wengeze amanzi amancane ukuze uhlanganise kalula.
- Lesi siphuzo sithululelwa esitsheni esijulile noma indebe enkulu, usawoti kanye namafutha kwengezwa futhi kugxilwe.
- Kuphuzwa ngesikhathi sokudla.
2- Isiphuzo se-beetroot neklabishi elibomvu sokwehlisa isisindo
Lesi siphuzo singaphezu kokumangalisa futhi sigcwele amavithamini nezakhi ezisiza ukushisa amafutha.
Ososayensi basenyuvesi yase-Australia bathola ukuthi i-beetroot ithuthukisa amandla futhi iletha amandla engeziwe, ngakho lesi siphuzo semvelo siyatuswa ngaphambi kokuzivocavoca.
izingxenye:
- 2 ama-beet aphakathi nendawo.
- Isixha seklabishi elibomvu.
- 2 izaqathe ezinosayizi ophakathi.
- 1 ulamula.
- Isixha samaqabunga esipinashi.
- Inkomishi yejusi yewolintshi entsha.
Indlela yokulungiselela nokusebenzisa:
- I-Beetroot iyagezwa futhi ihlutshiwe, bese ibiliswa.
- Bilisa izaqathi ngemva kokuwageza aze athambe.
- I-beetroot kanye nezaqathi zinqunywa zibe izingcezu ezincane.
- Lungisa i-blender bese wengeza ama-beet, izaqathe, isanqante amanzi abilayo, amaqabunga esipinashi kanye nejusi lemon bese uhlanganisa kahle.
- Thela isiphuzo engilazini enkulu, bese ufaka ijusi yewolintshi ugovuze.
- Lesi siphuzo siphuzwa ngokushesha.
3- Isiphuzo semvelo se-fenugreek nekhukhamba sokulahlekelwa isisindo
Imbewu yefenugreek ingenye yembewu ebaluleke kakhulu enothe ngamavithamini, i-fibre namaminerali futhi ithuthukisa ukushiswa kwamafutha.
Ikhukhamba libuye lisize ukuthambisa umzimba ngoba linamanzi amaningi, asiza ekukhipheni ubuthi emzimbeni futhi anenzuzo ekwehleni kwesisindo.
izingxenye:
- 1 isipuni sembewu ye-fenugreek.
- 1/2 ikhukhamba.
- Ingcosana kapelepele omnyama.
- ingilazi yamanzi.
Indlela yokulungiselela nokusebenzisa:
- Imbewu yefenugreek icwiliswa engxenyeni yenkomishi yamanzi futhi ishiywe ubusuku bonke.
- Ngakusasa ekuseni, usike ikhukhamba bese uyifaka ku-blender ngezinhlamvu ze-fenugreek ezicwilisiwe, wengeze amanzi e-fenugreek.
- Engeza okusele okunye ku-blender futhi uhlanganise kahle.
- Thela isiphuzo engilazini enkulu bese ufafaza upelepele omnyama.
- Le juice iphuzwa ngokushesha futhi ingadliwa ngesikhathi sokudla.
Yiziphi iziphuzo ezishisayo zokunciphisa umzimba?
Nazi iziphuzo ezishisayo ezingcono kakhulu zokunciphisa umzimba futhi ube nempilo enhle.
1- Phuza itiye ledandelion
I-Dandelion ingesinye seziphuzo ezikhipha amanzi emzimbeni, okusho ukukhipha ubuthi emzimbeni, yingakho itiye le-dandelion liphuzwa ukuze kukhishwe isisindo esiningi.
Indlela:
- Yenza itiye le-dandelion njengenjwayelo.
- Bese uphuza kabili ngosuku, futhi kungcono ukungafaki ushukela.
2- Itiye le-Cumin lokulahlekelwa isisindo
I-Cumin ingenza izimanga futhi inenzuzo kakhulu empilweni.
Abanye bangase bacabange ukuthi ukusebenzisa i-cumin kunqunyelwe kuphela ukuyifaka ezitsheni noma kuma-saladi, kodwa ingenye yezinongo ezine-antioxidant kanye ne-anti-inflammatory properties, futhi inganciphisa ukuqunjelwa nokuqunjelwa.
Ikhumini iphinde isetshenziselwe ukunciphisa amazinga kashukela egazini kanye ne-cholesterol eyingozi.Kokunye ukuhlola, ngagcizelela ukuthi ukwengeza i-cumin kwezinye izitsha noma ukuyisebenzisa njengesiphuzo kulungele ukunciphisa umzimba.
izingxenye:
- 1 isipuni se-cumin.
- Isigamu sesipuni se-fennel.
- inkomishi yamanzi abilayo.
Indlela yokulungiselela nokusebenzisa:
- Faka imbewu ye-cumin ne-fennel nenkomishi yamanzi abilayo, ikhava bese ushiya imizuzu engu-30.
- Cindezela futhi uphuze ngaphandle kokwengeza ushukela.
3- Phuza itiye eliluhlaza kanye ne-mint ukuze unciphise isisindo
Izithako ezimbili ezinhle zokunciphisa umzimba nokushiswa kwamafutha.
I-Mint isiza ekuvimbeleni izifo zesisu, igweme i-irritable bowel syndrome, futhi ivikela imikhuhlane.Itiye elihlaza liyaziwa futhi nge-antioxidant enamandla futhi lisiza ukwehlisa isisindo.
izingxenye:
- 1 isipuni samaqabunga etiye aluhlaza.
- Isandla esincane samaqabunga e-mint amasha.
- 1 inkomishi yamanzi abilayo.
Indlela yokulungiselela nokusebenzisa:
- Ngemva kokugeza kahle amaqabunga e-mint, engeza itiye ngayo.
- Faka amaqabunga etiye ne-mint enkomishini yamanzi abilayo, umboze bese ushiya imizuzu engu-30.
- Cindezela bese uphuza.
Ithiphu ebalulekile: Ngiyeluleka ukuthi ungabilisi noma yimaphi amakhambi ngokuqondile emlilweni ukuze ungafaki amafutha emakhambi futhi ulahlekelwe izinzuzo eziningi.
Izingozi zokuphuza iziphuzo ezinciphisa umzimba
Naphezu kwezinzuzo zezinye iziphuzo ezinempilo ngaphandle kokuncipha kwesisindo, zikhona nezingozi, okufanele zaziwe ngaphambi kokuzidla, ngoba zingase zidale ukulimala kwabanye abantu.
Nciphisa ukuphuza itiye eliluhlaza ngeziphuzo ezinciphisa umzimba ngoba kungabangela:
- Ukuqwasha.
- Ukulahlekelwa kakhulu ukudla.
- Umfutho wegazi ophansi (abantu asebenomfutho wegazi ophansi kufanele bagweme noma banciphise itiye eliluhlaza)
- isomiso.
Gwema ukuphuza iziphuzo eziningi ezingamakhambi njengeminti, ikhumini, ijinja nesinamoni, njengoba zingase zidale:
- isiyezi nokukhathala
- Ukwehla okukhulu komfutho wegazi.
- Ukulahlekelwa ukudla okuphawulekayo.
- amajaqamba esiswini
- ukukhipha isisu uma ukhulelwe.
Okokugcina, iziphuzo ezinciphisa umzimba kufanele ziphuzwe kanye nokudla okunempilo.Kuyiphutha ukugxila kuphela ekuphuzeni ezinye iziphuzo ukuze unciphise umzimba futhi ungakunaki okunye ukudla nemisoco.
Iziphuzo zokunciphisa umzimba zisiza ukwandisa ukushiswa kwamafutha, futhi akuzona ukuphela kwendlela enqubweni yokulahlekelwa isisindo.
Amathiphu okulandela iziphuzo zokunciphisa umzimba
Nawa amathiphu abaluleke kakhulu lapho ulandela iziphuzo zokunciphisa umzimba.
- Gwema ukugcina noma yisiphi isiphuzo somzimba omncane noma ngabe lesi senziwe ngemifino, izithelo noma amakhambi amahora angu-24, kungcono ukwenza zonke iziphuzo zibe zintsha futhi uphuze ngokushesha.
- Hlala njalo ugxile kwezinye izithako ezigcwele amanzi ukwandisa ukushiswa kwamafutha futhi ugweme ukuphelelwa amanzi emzimbeni.
- Zonke iziphuzo ezibalulwe ngenhla ziphuzwa kabili kuphela ngosuku, ngaphandle kweziphuzo zokunciphisa umzimba ngaphambi kokulala kanye.
- Kungcono ukuthenga imifino nezithelo ezintsha bese uzigeza kahle ngokufaka isipuni sikaviniga ngamanzi lapho uwageza.
- Iziphuzo zokunciphisa umzimba zingahlukahluka, ikakhulukazi uma ziqukethe imifino nezithelo.
Isibonelo, ukukhetha amapentshisi esikhundleni samapheya, noma ubisi lukakhukhunathi esikhundleni sikaphayinaphu, njalonjalo. - Kufanele unamathele eziphuzweni zokunciphisa umzimba okungenani inyanga yonke ukuze uthole imiphumela emihle.
bmsEminyakeni engu-3 edlule
Babeqaphile
Bkiziou Masnou Abu Dhabi