Iziqhamo ezifumana ubunzima - iziqhamo eziphezulu kwiiCalories

Baninzi abantu abazama ukunciphisa umzimba. Okanye abo bafuna ukutyeba? Kukho abantu abazama ukutyeba kunye nokuncipha. Abo bantu iindlela zokufumana ubunzimaBayazibuza baze baphande. Iziqhamo ezikwenza utyebe zifuna ukwazi njengokutya okukwenza utyebe. 

Ukuba ufuna ukufumana ubunzima ngokwemvelo, ukutya okunempilo kuyimfuneko. Iziqhamo kunye nemifuno zenza isiseko sokutya okunempilo. Zininzi iingenelo zokutya iziqhamo ukuze utyebe. Enye yazo kukuba iziqhamo zineevithamini neeminerali ezifunwa ngumzimba. 

Ngoku makhe sijonge iziqhamo ezenza ukuba utyebe.

ubunzima ukufumana iziqhamo

bananas

• bananas Sesinye seziqhamo ezinkulu onokuthi uzitye ukuze utyebe. 
• Sisiqhamo sekhalori ephezulu esinceda ngokufumana ubunzima.
• Ngaphandle koko, ibhanana inceda ukuphucula imveliso ye-hemoglobin.
• Ukongeza kokutya iibhanana njenge-snack, unokuyisebenzisa ngokuyongeza kwiipastries.

iziqhamo ezomisiweyo

• Izaqwengana, ama-apricot omisiwe, amakhiwane omisiwe, ama-prunes! Nokuba yeyiphi na into oyithandayo, ezi ziqhamo zomisiweyo zineekhalori eziphakamileyo kwaye ziya kukunceda ufumane ubunzima.

imango

• imangoInamandla okufumana ubunzima xa isetyenziswe rhoqo. 
• Ityebile kwizondlo kunye neekhalori, ngaloo ndlela ibonelela ngeenzuzo ezimbini.
• Ungayitya imango eluhlaza, uyisebenzise kwiisaladi zeziqhamo okanye udibanise neyogathi.

amakhiwane

• amakhiwaneNgenye yezona ziqhamo ezisebenzayo zokufumana ubunzima kunye nomxholo wayo wekhalori ephezulu. 
• Yitye yonke imihla ukuze ufumane izibonelelo eziphezulu kwesi siqhamo.

avocado

• ubungakanani obuphakathi avokado Ineekhalori ezimalunga nama-400. Ikwabonelela nomxholo ophezulu wamafutha.
• Ungatya iiavokhado ngokwenza i-smoothies kwaye wongeze ekrwada kwiisaladi zeziqhamo.

beediliya

• Ungatya naluphi na uhlobo lomdiliya ukufumana ubunzima. Unokusela ijusi yamagilebhisi. 
• Iiraisins zine-caloric eninzi kunemidiliya emitsha. Isitya seerasins sine 104 calories xa kuthelekiswa ne 493 calories ezibonelelwa ngamadiliya amatsha.

Umhla

• Umhla Ngenye yeziqhamo ezilungileyo kakhulu zokufumana ubunzima. I-100 grams yemihla inika i-277 calories. 
• Malunga neepesenti ze-60-70 zemihla zenziwe ngeeshukela zendalo ezifaka isandla ekuzuzeni ubunzima. 
• Umthamo ophezulu wefiber yokutya ofunyenwe kwezi ziqhamo uqinisekisa ukugaya ngokukhawuleza. 
• Ngombulelo kolu qulunqo, imihla igcina umzimba wethu unamandla kwaye usebenza ixesha elide. 

Ukufumana ubunzima ngendlela enempilo, ungadla iziqhamo zobunzima ezikhankanywe ngasentla.

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