Ngemuva kwamaholide kaKhisimusi, sibuyele emuva kokuyiqiniso. Ababenenhlanhla enkulu kakhulu ngeke babambe amakhilogremu futhi labo abazobona kancane ukuthi amathumbu abo akhule kanjani ngevolumu. Ungethuki, manje kancane kepha kufanele lungisa imikhuba ethile yokudla.
Ngalesi sizathu, sikushiya okwanamuhla okuyikona ukudla okusisiza kakhulu ukunciphisa amafutha esiswini ukubona isisu sethu sincane. Njengoba kwaziwa kahle, i- isisu Kuyingxenye yomzimba lapho abantu be-aesthetics nabezempilo bezama ukunakekela ngaphezu kwanoma iyiphi enye indawo.
Ukudla okunamafutha
Inhlanzi eluhlaza okwesibhakabhaka
Izinhlanzi ezinamafutha, yize kubonakala ziphikisana ngoba kuwukudla okunamafutha kukodwa, kuqukethe amaprotheni kanye ne-omega 3 fatty acids lokho kusiza ukukhulisa ukumelana nomzimba futhi kuvune umzimba ukuthi ushise ama-calories ngokuvivinya umzimba.
Ngaphezu kwalokho, ukweqisa kwama-lipids ayingozi kuhlanzwa emzimbeni, kubangele ukuthi amanoni angakwazi ukuqoqeka.
UCelery
Enye yemifino emihle kakhulu, ingumthombo wemvelo we-fiber okhulisa umuzwa wokusutha emzimbeni, isiza ukulawula ukukhathazeka ukushwabadela okunye ukudla. Ngaphezu kwalokho, inikeza i-calcium, i-mineral ebalulekile ukuthi ubamba iqhaza ekukhetheni nasekuqedeni amafutha ayingozi okunqwabelana emzimbeni.
Amafutha omnqumo
Enye yamafutha anempilo angcono kakhulu esingayithola emakethe futhi esiza umzimba wethu. Iqukethe ama-antioxidants amaningi kanye namavithamini E no-C abamba iqhaza kwi ukunciphisa i-cortisol, eyaziwa njenge i-hormone yokucindezeleka.
Yize kukudla okunamafutha, kubamba iqhaza ekushisweni kwamafutha ayingozi futhi kuthuthukisa ukusebenza okufanele kohlelo lwezinhliziyo.
I-Avena
ESpain ngokwesibonelo, kuze kube yiminyaka embalwa edlule ibingadliwa nge-cadence eningi njengoba ibilokhu yenziwa ezikhathini zamuva. I-oatmeal ingenye yezinhlamvu eziphelele kunazo zonke esingazithola. Umthombo wemvelo we-fiber nama-antioxidants ahlinzeka ngokusekelwa okuningi kokuncipha kwesisindo. Ngaphandle kwe-oatmeal kusiza ukugaya, isutha kakhulu futhi inciphisa i-cholesterol. Izimfanelo ezintathu ezisizayo ukulahleka kwamafutha esiswini.
Ama-alimondi
Lesi sithelo esomile sisinikeza i-calcium enempilo, i-fiber kanye namaprotheni. Amandla amaningi futhi ekahle ukuze usebenze kahle ngokomzimba nangokwengqondo.
Ilungele ukwandisa ukusebenza ngokomzimba nangokwengqondo, ngaphezu kwalokho, izakhiwo zazo zithuthukisa ukugaya kwethu futhi zinikeze umuzwa omkhulu wokusutha. Behlisa amazinga e-cholesterol, njenge-oatmeal.
Bayas
Amajikijolo avela kumajikijolo, ama-raspberries, ama-strawberry, ama-blueberries, njll. Yizithelo ezincane ezibomvu okuthi, ngokungajwayelekile ngokwanele ngenxa yobukhulu bazo obuncane, zingenye yokudla okune-antioxidant kakhulu esingakuthola. Khulisa umzimba futhi kuvimbela ukuqoqwa kwamafutha noshukela emzimbeni.
Itiye Elihlaza
Esinye seziphuzo ezihamba phambili zokuphuza lapho ufuna ukunciphisa amafutha esiswini. Ilawula i-glucose yegazi, umfutho wegazi nokuba yi-a i-antioxidant enkulu kuvimbela ukuguga ngaphambi kwesikhathi. Ine-polyphenols futhi ifihla i-cortisol, ilawula umuzwa wokukhathazeka ngokudla ukudla okuningi.
Broccoli
Le mifino ilungele ukulahlekelwa ngamafutha esiswini, i-calcium enayo kanye nefayibha namavithamini kwenza kube lula ukumunca amafutha anqwabelene emzimbeni. Iqukethe inani elikhulu le-fiber ne-vithamini C, elungele ukugcina izifo eziningi zikhona. Njengakho konke ukudla esikulethela namuhla, i-broccoli nayo inamandla amakhulu okusuthisa.
I-Quinoa
Uye amakhalori ambalwa kakhulu nefayibha eningi, inhlanganisela ephelele ongayibheka lapho ufuna ukunciphisa isisindo futhi wehlise amafutha esiswini. Inkomishi ye-quinoa isinika u-5 amagremu we-fiber. Ngalesi sizathu, bekulokhu kuthola igama elithi "ukudla okuphezulu" ngokuba nokugayeka okuhle kakhulu nokukhuthaza ukulahleka kwamafutha esiswini.
Ngaphezu kwalokho, iqukethe amaprotheni, i-antioxidant futhi ine-iron, i-zinc, i-selenium ne-vitamin E. 
I-Lemon
Kungakanani okushiwoyo ngalokhu ezisawolintshi emangalisayo, futhi akuyona engezansi, ngoba iwolintshi odliwe kakhulu emhlabeni. Isiza ukulahlekelwa ngamafutha omzimba, igobolondo layo liqukethe uhlobo lwe-fiber ebizwa nge-pectin, elwa nokuqunjelwa futhi esiza ukulawula ushukela wegazi.
Zonke lezi Ukudla kuhle ekulahlekelweni kwamafutha esiswiniNgosizo lokudla okulinganiselayo, okunama-calories aphansi nokuzivocavoca umzimba okuvamile kwamasonto onke, uzokwazi ukuthola isibalo okungenzeka ukuthi besicasukile ngemuva kwamadili kaKhisimusi.