Ukuba ufuna ukunciphisa umzimba okanye ukugcina umlinganiselo wakho kumgangatho ogqithiseleyo, ngoko kufuneka ufumane uluhlu lwemveliso efanelekileyo yombutho omzimba. Ukuba ubeka le mveliso kwisondlo sakho sokutya, emva koko uza kubona iziphumo ezihle kakhulu zokulahleka kwakho kwemithwalo.
IAlmond
Le nut isinconywa ukuba isebenze njenge-snack phakathi kwekusasa, isidlo sasemini nesidlo sakusihlwa. Iimalmond zinefuthe elihle kwi-metabolism emzimbeni. Kwi-100 g ye nut iqukethe i-576 kcal, eninzi kakhulu. Ngoko ke, kufuneka udle kuphela amantongomane ambalwa, ubuninzi beepcs 15. ngemini, kungekhona isithuba. Ukubunjwa kwama-alimondi kubandakanya inani elikhulu lamaminerali: Fe, Ca, K, Mg, kwakunye namavithamini B kunye no-E. Ngenxa yoko, umnqweno ususa ngokukhawuleza ukulamba kwaye ugcina ingqiqo yexesha elide. Kufuneka kudliwe iamondondi kuphela ngaphandle kwonyango kunye neezongezo, oko kukuthi, ngaphandle kwetyuwa kunye necolethi.
IiApile
Ii-apula zivunyelwe phantse zonke ukutya, kuba ziqukethe iikhalori ezimbalwa, kwi-100 g kuphela i-kcal 52. Ukubunjwa kwamaapulo kufaka inani elikhulu lamavithamini, kuquka i-vitamin C, e-100 grams - 4.6 mg. Kwakhona, i-apula icebile kwiiminerali: Fe, Ca, K, M, Na, P, Zn. Siyabulela oku, zonke i-slags, i-toxins ikhutshiwe emzimbeni, i-metabolism iphucula, kunye namaapulo anceda ukulahla i-cellulite kunye nokukhuluphala. Kwakhona kwiipulo i-fibre, eyanciphisa ukutya.
I-avovoc
Ngama-100 g kwesi siqhamo yi-118 kcal, kodwa nangona le avocado iluncedo ekulahlekelweni ubunzima. I-avovocos iqulethe amafutha ancedo anceda ukunciphisa amazinga e-cholesterol, kunye nezinto ezichaphazela ngokuqinisekileyo ukukhuselwa kwe-insulin egazini. Konke oku kunemiphumo emihle ekulahlekeni kweepounds. I-avocado iqukethe iivithamini ezininzi kunye ne-microelements, yongezwa kwiladidi, ukutya kunye nezinye izitya.
Iklabishi
Ukuncinci kunye nesondlo esifanelekileyo, unokusebenzisa nayiphi na iklabishi: i-broccoli, ulwandle, i-Peking, emhlophe, i-Brussels, ibomvu. Kwiklabishi kukho cishe akukho likhalori, kodwa kuyo kukho ezininzi iivithamini kunye ne-micronutrients ezixhamlayo kwizinto eziphilayo. I-Fiber, ekwiklabishi, inceda ukususa i-toxins yomzimba kunye nezinye iimveliso zokubola. Iklabishi inceda ukuphucula umthambo kunye nomzimba wamathumbu.
Intlanzi
Enye yeemveliso eziphambili zokulahleka kwesisindo, kuphela kufuneka ukhethe ukhetho olungenanto. Ukubunjwa kweentlanzi kubandakanya i-polyunsaturated fatty acid, eziyimfuneko kumsebenzi oqhelekileyo womzimba. Kwiintlanzi kukho ezininzi zamaminerali, kunye neyona nto ibalulekileyo P, efunekayo kumathambo abantu. I-Omega-3 ivimbela ukuguga komzimba, kunye nokubonakala kwesifo senhliziyo. Ukugcina zonke izinto eziyimfuneko, kucetyiswa ukupheka iintlanzi zokutshiza okanye kwi-oven. Kungcono ukunika ukhetho lwakho kwi-salmon, i-heku, i-flounder okanye ikhodi.
ICrapefruit
I-citrus ewusizo kakhulu yokulahleka kwesisindo. Ngenxa yobunyi-asidi, inani le-insulin egazini kunye nesantya sokugaya ukugaya, okwenza umzimba uzive unelisekile ixesha elide. I-Grapefruit inceda umzimba ukukrazula i-toxins kunye nokugqitha kwamanzi, kwaye kubaluleke kakhulu ukuqala inkqubo yokutshisa amafutha.
Oatmeal
Ukulungele isidlo sakusasa. Ukubunjwa kwale porridge kubandakanya i-fiber enesisombululo kunye ne-insoluble, efunekayo kwenkqubo yokutshisa amafutha. Kwi-oatmeal kukho ezininzi iivithamini kunye nezinto ezilandelelanayo.
Ubisi lwebele
Le ntaka ithathwa njengento efanelekileyo kakhulu kubantu abalandela umzobo wabo, kuba akukho nantoni kuwo. Kukulungele ukupheka ngeso sibini okanye kwi-oven.
Le mihlaba ekhethiweyo kwaye inomdla wokulahleka kwesisindo, olu luhlu lunokuxhaswa ngemali eninzi yemveliso, umzekelo, irayisi e-brown, i-asparagus, i-garlic, i-tomato, i-raspberries, isardard kunye ne-sinamon.