Okuqukethwe kwe-athikili
ukudla kwekhabe Kuwumkhuba wasehlobo. Kuyasiza ukunciphisa umzimba kanye nokusula ubuthi obuvela emzimbeni.
"Ingabe ikhabe likwenza ulahlekelwe isisindo?", "Ukwenza kanjani ukudla kwekhabe?" Uma uzibuza izimpendulo zemibuzo, qhubeka ufunda isihloko.
Ingabe ikhabe lehlisa isisindo?
izinzuzo ikhabe Phakathi kwazo ukwehlisa umfutho wegazi, ukunciphisa ukumelana ne-insulin, ukuvimbela umdlavuza, ukunciphisa ukuvuvukala.
Ngaphezu kwalokho, ikhabe isithelo esinekhalori ephansi. I-100 g iqukethe ama-calories angu-30. Ukudla ukudla okunama-calorie aphansi kukwenza ulahlekelwe isisindo.
Ngaphezu kwalokho, ikhabe liqukethe amanzi angama-91%; Izithelo nemifino enamanzi amaningi kwandisa umuzwa wokusutha. Ngenxa yalezi zizathu ikhabe kanye nokudla amagama asetshenziswa ndawonye futhi ukulahlekelwa isisindo ngekhabe inqubo ifushaniswa.
Kuthiwani ngokudla kwekhabe?
ukudla kwekhabeKunezinguqulo eziningana ze. Okudume kakhulu yifomu le-detox. Kule nguqulo, ubude besikhathi bufushane.
I-Watermelon dieters Esigabeni sokuqala, azidli lutho ngaphandle kwekhabe. Lesi sigaba ngokuvamile sithatha izinsuku ezintathu. I-Watermelon idliwa nsuku zonke. Bese kubuyiselwa ukudla okujwayelekile.
Uma enye inguqulo Ukudla kwekhabe kwezinsuku eziyi-7kuyinto Lokhu kuthatha isikhathi eside futhi uhlu lokudla luhlanganisa ama-macronutrients afana namafutha, amaprotheni nama-carbohydrates ngaphezu kwekhabe.
Kwenziwa Kanjani Ukudla KweWatermelon?
Ngizobhala ngezansi ukudla kwekhabe Inezinsuku ezingu-7 ubudala. Uma kuqhathaniswa nenguqulo yezinsuku ezintathu, uhlu lubonisa ukusabalalisa okulinganiselayo mayelana nezakhi.
Mayelana nokunikela ngezinhlobonhlobo zokudla ukushaqeka kwekhabe ukudla Mhlawumbe asikwazi ukukubiza ngokuthi ukudla kwe-detox, kodwa ngeke kulunge ukwenza lokhu isikhathi esingaphezu kwesonto mayelana nokubonisa isici sokudla kwe-detox.
Ngaphezu kwalokho, abanesifo sikashukela, iziguli zezinso, abesifazane abakhulelwe nabancelisayo, intsha akufanele ifake isicelo.
Singakanani isisindo esilahlekayo ngokudla kwekhabe?
Kunezici eziningi ekunciphiseni isisindo futhi inani wonke umuntu anganikeza lizohluka ngokuya nge-metabolism. ukudla kwekhabes isimangalo ukwehla ngamakhilogremu angu-1 ngeviki elingu-5.
Mhlawumbe kukhona labo abanikeza lesi samba, kodwa ama-kilos awahambi emafutheni, asuka esisindweni samanzi. Inani okufanele linikezwe masonto onke ngendlela enempilo lihluka kusuka kuhhafu kuya ku-1 kilogram.
Uhlu Lokudla Lwekhabe
Iviki elingu-1 lokudla kwe-Watermelon
USUKU OLU-1
ibhulakufesi
2 izingilazi zamanzi esiswini esingenalutho
1 ucezu lwekhabe
30 g feta cheese (cishe usayizi webhokisi likamentshisi)
1 ucezu lwesinkwa se-wholemeal
Isidlo sasemini
1 ucezu lwekhabe
30 g ushizi
1 ucezu lwesinkwa se-wholemeal
Ukudla okulula
1 ucezu lwekhabe
Isidlo sakusihlwa
200 g isifuba senkukhu eyosiwe
isaladi
1 ucezu lwesinkwa se-wholemeal
ubusuku
1 ucezu lwekhabe
1 ucezu lwesinkwa se-wholemeal
USUKU OLU-2
ibhulakufesi
2 izingilazi zamanzi esiswini esingenalutho
1 ucezu lwekhabe
1 inkomishi yetiye
Amaqanda ama-1
1 ucezu lwesinkwa se-wholemeal
Isidlo sasemini
1 ucezu lwekhabe
200 g isaladi yesitshalo seqanda
I-200 g ye-yogurt elula
1 ucezu lwesinkwa se-wholemeal
Ukudla okulula
1 ucezu lwekhabe
Isidlo sakusihlwa
200 g ye-steak eyosiwe
isaladi
1 ucezu lwesinkwa se-wholemeal
ubusuku
1 ucezu lwekhabe
30 g ushizi
USUKU OLU-3
ibhulakufesi
2 izingilazi zamanzi esiswini esingenalutho
1 inkomishi yetiye
1 ucezu lwesinkwa se-wholemeal
Isidlo sasemini
200 gr. inhlanzi
isaladi
1 ucezu lwesinkwa se-wholemeal
Ukudla okulula
1 ucezu lwekhabe
Isidlo sakusihlwa
200 gr. iyogathi elula
zucchini abilisiwe
isaladi
ubusuku
1 ucezu lwekhabe
30 gr. ushizi
USUKU OLU-4
ibhulakufesi
2 izingilazi zamanzi esiswini esingenalutho
1 ucezu lwekhabe
1 ucezu lwesinkwa se-wholemeal
Isidlo sasemini
Gcoba amakhowe angenawo amafutha
isaladi
1 ucezu lwesinkwa se-wholemeal
Ukudla okulula
1 ucezu lwekhabe
I-200 g ye-yogurt elula
Isidlo sakusihlwa
Ama-Meatballs enziwe ngamagremu angu-200 enyama yenkomo engenawo amafutha
isaladi
ubusuku
1 ucezu lwekhabe
30 gr. ushizi
USUKU OLU-5
ibhulakufesi
2 izingilazi zamanzi esiswini esingenalutho
1 ucezu lwekhabe
30 gr. ushizi
Isidlo sasemini
Ihashi le-zucchini elibhakiwe
1 ucezu lwesinkwa se-wholemeal
isaladi
Ukudla okulula
1 ucezu lwekhabe
Isidlo sakusihlwa
200 gr. inyama cubed
I-casserole ye-oven enemifino ehlanganisiwe
isaladi
ubusuku
1 ucezu lwesinkwa se-wholemeal
1 ucezu lwekhabe
USUKU OLU-6
ibhulakufesi
2 izingilazi zamanzi esiswini esingenalutho
1 ucezu lwekhabe
I-omelette eyenziwe ngamaqanda amhlophe ama-2 kanye noshizi ongu-30 g
1 ucezu lwesinkwa se-wholemeal
Ikhukhamba, utamatisi
Isidlo sasemini
200 gr. iyogathi elula
imifino ebilisiwe
Ukudla okulula
1 ucezu lwekhabe
1 ucezu lwesinkwa se-wholemeal
30 amagremu ushizi
Isidlo sakusihlwa
I-200 g ye-yogurt elula
imifino ebilisiwe
isaladi
ubusuku
1 ucezu lwekhabe
1 ucezu lwesinkwa se-wholemeal
30 amagremu ushizi
USUKU OLU-7
ibhulakufesi
2 izingilazi zamanzi esiswini esingenalutho
1 ucezu lwekhabe
1 ucezu lwesinkwa se-wholemeal
Isidlo sasemini
200 amagremu we-yogurt elula
imifino ebilisiwe
1 ucezu lwekhabe
Ukudla okulula
1 ucezu lwekhabe
1 ucezu lwesinkwa se-wholemeal
Isidlo sakusihlwa
200 amagremu inhlanzi steamed
isaladi
1 ucezu lwesinkwa se-wholemeal
ubusuku
1 ucezu lwekhabe
Yiziphi Izinzuzo Zokudla Ikhabe?
Isekela ukungatheleleki
Ezifundweni zezilwane, ukusetshenziswa kwekhabe kuye kwahlotshaniswa nokunciphisa ukuvuvukala kanye nokuthuthukiswa komthamo we-antioxidant.
I-Lycopene, enye ye-carotenoids egcwele kulesi sithelo, inezici ezinamandla zokulwa ne-antioxidant futhi ingasiza ekunciphiseni ukucindezeleka kwe-oxidative.
Ucwaningo lubonisa ukuthi ukudla ikhabe kungandisa namazinga e-arginine, i-amino acid ebalulekile esetshenziselwa ukuhlanganiswa kwe-nitric oxide.
Lesi sithelo siwumthombo omkhulu kavithamini C, isakhi esibalulekile esisebenza njenge-antioxidant kanye ne-immune booster yokugcina umzimba unempilo futhi uvimbele izifo ezingapheli.
Ama-Antioxidants angasiza ukulwa nama-radicals mahhala futhi avikele amaseli emonakalweni we-oxidative kanye nengcindezi.
Ithuthukisa impilo yenhliziyo
Ikhabe liqukethe i-potassium ne-magnesium eningi, imisoco emibili ebalulekile esetshenziselwa ukukhulula izimo ezifana nomfutho wegazi ophakeme.
Ngokocwaningo, ukudla amanani afanelekile e-potassium ne-magnesium kuhlotshaniswa nempilo yenhliziyo ethuthukisiwe, kanye nokunciphisa ingozi yokufa ngenxa yesifo senhliziyo.
Ucwaningo luye lwabonisa nokuthi izinzuzo zekhabe zingasiza ekunciphiseni ukuqina kwe-arterial, ukulinganisa i-cholesterol nokuthuthukisa umfutho wegazi we-systolic kubantu abadala abane-hypertension.
kunciphisa ubuhlungu
ijusi lekhabeNgaphezu kwezinzuzo zaso ezingase zibe khona, lesi sithelo siqukethe nenani elihle likavithamini C ekukhonzeni ngakunye. I-Vitamin C iboniswe ukuthi ivikela uqwanga namathambo, isiza ukulungisa ama-tendon nemigqa, futhi isize ukusheshisa ukuphulukiswa kwesilonda.
Isiza ukuvimbela amatshe ezinso
Ucwaningo luye lwabonisa ukuthi i-potassium etholakala ezithelweni nasemifino isiza ukukhipha ubuthi nokungcola egazini futhi ivimbele amatshe ezinso.
Enye yezinzuzo zekhabe ukuthi liyi-diuretic yemvelo. Kuyasiza ukwandisa ukukhiqizwa komchamo ekuthutheni imfucuza kanye nobuthi obusuka emzimbeni ukuvikela ngokumelene namatshe ezinso.
Ingasiza ukulwa namaseli omdlavuza
Inzuzo enkulu yekhabe emadodeni ukuthi i-lycopene, enye ye-carotenoid eyinhloko etholakala esithelweni, iye yaxhunyaniswa nengozi ephansi yomdlavuza we-prostate kwezinye izifundo.
Ucwaningo luphinde luveze ukuthi i-lycopene ibamba iqhaza ekugcineni ulwelwesi lwamaseli luqinile ukuze lukwazi ukuzivikela kubuthi obungase bubangele ukufa kwamangqamuzana noma ukuguqulwa kwezakhi zofuzo.
Ivikela impilo yesikhumba
I-Watermelon inenzuzo empilweni yesikhumba ngoba ingenye yokudla okungcono kakhulu kwe-antioxidant etholakalayo.
I-Vitamin C ibaluleke kakhulu empilweni yesikhumba. Kuyasiza ukwandisa ukukhiqizwa kwe-collagen.
I-Vitamin A ivikela impilo yamangqamuzana emonakalweni we-UV.
Kuwusizo empilweni yamehlo
i-beta-caroteneIzakhi ezibalulekile ezidlala indima ekuvikeleni impilo yamehlo, njengovithamini A, uvithamini C, i-lutein ne-zeaxanthin, nazo zifakiwe kulesi sithelo esikhulukazi futhi ziphakathi kwezinzuzo eziningi zekhabe.
Inani Lomsoco Wekhabe
Okuqukethwe okunomsoco okulinganiselwa ku-152 amagremu wekhabe kungokulandelayo:
46 kcal
11,5 amagremu ama-carbohydrate
1 gram amaprotheni
0.2 amagremu amafutha
0.6 amagremu we-fiber yokudla
12.3 milligrams kavithamini C (21% DV)
Amayunithi angama-865 wamazwe ngamazwe kavithamini A (amaphesenti angu-17 DV)
170 milligrams we-potassium (amaphesenti angu-5 DV)
15,2 milligrams we-magnesium (4 amaphesenti DV)
0.1 milligrams we-thiamine (3 amaphesenti angu-DV)
0.1 milligrams kavithamini B6 (3 amaphesenti angu-DV)
0.3 milligrams we-pantothenic acid (3% DV)
0.1 milligrams yethusi (3% DV)
0.1 milligram manganese (3% DV)
Imibhalo Okufanele Uyifunde
