Kwenziwa Kanjani Ukudla Kwekotapheya? Uhlu Lokudla Lokunciphisa Umzimba

Izidlo eziningi zenzelwe ukunciphisa umzimba. Izithelo eziningi zidliwa kulokhu kudla, njengoba zine-fiber ephezulu kanye nama-kilojoule aphansi. Igama lokudla laziwa nangegama laleso sithelo. apula ukudla, ukudla kukalamula, ukudla kwe-grapefruit, uphayinaphu ukudla nokunye.

ukudla kukakotapheya futhi omunye wabo. Isithelo esimnandi nesinempilo avokadokusiza ukunciphisa umzimba. 

Lesi sithelo esiluhlaza siqukethe ama-calories angu-322 kanye nesamba esingu-29 g wamafutha anempilo, 13,5 g we-fiber yokudla. amavithamini A, E, K no-C, i-calcium futhi inothile ngensimbi. 

Ucwaningo luthi ukwatapheya uyisithelo esiyingqayizivele ngenxa yamafutha awo. Kanye nokusiza ukwehlisa isisindo, kuyazuzisa nasezifo zenhliziyo nemithambo yegazi, isikhumba, izinkinga zezinwele, isifo samathambo nomdlavuza. 

Ngokuyigcina igcwele, isekela inqubo yokunciphisa umzimba. Iphinde yehlise i-cholesterol, inciphise ukuvuvukala, ithuthukise ukugaya futhi ikhiphe ubuthi. 

lapha ukudla kukakotapheya Imininingwane yokuthi ungancipha kanjani nge...

Ukotapheya Wehlisa Kanjani Isisindo?

Yehlisa i-cholesterol ne-triglycerides

• Ukwatapheya wehlisa i-cholesterol embi (i-LDL cholesterol) kanye ne-plasma triglycerides.
• Izinga le-plasma triglyceride ephezulu ngokungavamile ukumelana ne-insulin futhi kuholela kushukela.

Inikeza ukuqina

• Ukwatapheya usiza ukwehlisa isifiso sokudla ngokunikeza ukusutha. 
• Ivimbela ukusetshenziswa kokudla okunoshukela nosawoti omningi.

Yehlisa ubungozi be-metabolic syndrome

• i-metabolic syndrome Isifo senhliziyoyigama elinikezwe iqembu lezimo zezempilo, njenge-stroke nesifo sikashukela. 
• indlela yokuphila engenzi lutho futhi ukuzuza isisindokubangela i-metabolic syndrome. 
• Ukwatapheya unothe nge-fiber yokudla. Ukudla ukwatapheya kunciphisa ukuzungeza okhalweni futhi kunciphisa ukusetshenziswa kokudla okunoshukela. Ngale ndlela, ingozi ye-metabolic syndrome izoncishiswa.

Yehlisa ingcindezi ye-oxidative

• umzimba we-avocado ukucindezeleka okwenziwe nge-oxidative kunciphisa.
• Ivimbela ukulimala kwe-DNA, inciphisa ingozi yezifo zenhliziyo, ukwehluleka kwezinso, ukukhuluphala ngenxa yokuvuvukala.

 Uhlu Lokudla Kwe-Avocado Lwezinsuku Ezi-3

ukudla kukakotapheyaInomphumela we-detox. Ivuselela amangqamuzana futhi iqinisekise ukususwa kobuthi. ngalokhu kudla 3 kilos ngezinsuku ezi-3 ungalahlekelwa.

1 usuku 

Ekuseni kakhulu (6:30 - 7:30)            

• Yidla izipuni ezimbili zembewu yefenugreek efakwe enkomishini eyodwa yamanzi.

Ukudla kwasekuseni (8:15 - 8:45)                       

• Isaladi enohhafu kakotapheya kanye nesitsha esimaphakathi sequinoa esingu-1

Uswidi (10:30)    

• 1 inkomishi yetiye eliluhlaza

Isidlo sasemini (12:30 - 13:30)      

• Isaladi enokwatapheya, utamatisi, ikhukhamba, upelepele, iklabishi elinsomi, ulethisi netuna, ephelezelwa ingilazi engu-1 yebhotela

Uswidi (16:00)         

• 1 inkomishi yekhofi elimnyama + 1 cereal bhisikidi

Isidlo sakusihlwa (19:00)           

• Inkukhu enemifino

2. usuku 

Ekuseni kakhulu (6:30 - 7:30)            

• Xuba ithisipuni ye-apula cider uviniga ku-1 ingilazi yamanzi bese uphuza.

Ukudla kwasekuseni (8:15 - 8:45)                       

• I-omelet namaqanda ama-2, izingcezu ezi-5 zikakotapheya, uhhafu wehhabhula nama-alimondi amabili

Uswidi (10:30)    

• 1 inkomishi yetiye eliluhlaza

Isidlo sasemini (12:30 - 13:30)      

• Isaladi likachikhizi nokwatapheya, ijusi esanda kukhanywa

Uswidi (16:00)         

• 1 inkomishi yekhofi elimnyama + ingxenye yenkomishi yamaphophukhoni

Isidlo sakusihlwa (19:00)           

• I-Salmon ne-avocado, isitsha semifino

3. usuku

Ekuseni kakhulu (6:30 - 7:30)            

• Yidla izipuni ezimbili zembewu yefenugreek efakwe ku-1 ingilazi yamanzi.

Ukudla kwasekuseni (8:15 - 8:45)                       

• 2 ukwatapheya nama-pancake kakolweni

Uswidi (10:30)    

• 1 ingilazi yejusi esanda kukhanywa

Isidlo sasemini (12:30 - 13:30)      

• Isaladi likakwatapheya wenkukhu kanye nengilazi yejusi yemifino esanda kukhanywa

Uswidi (16:00)         

• 1 inkomishi yetiye eliluhlaza kanye nebhisikidi lecereal elingu-1

Isidlo sakusihlwa (19:00)           

• Isifuba senkukhu eyosiwe kuhhavini nemifino eluhlaza efana nezaqathi notamatisi, ingxenye engu-1 yesithelo sesizini

Yini okufanele icatshangelwe ngenkathi wenza ukudla kukakotapheya?

• Phuza okungenani amalitha angu-2-3 amanzi nsuku zonke. Abazivocavocayo kufanele banyuse ifike ku-3-4 amalitha. Amanzi azosiza ukukhipha ubuthi.

• Yidla ukudla kwakho ngesikhathi esifanele. Ungalindi uze ulambe kakhulu, yidla njalo emahoreni angama-3-4. Uma ulambile kakhulu, izabelo zakho zizokhula futhi uzodla kakhulu.

• Thatha uhambo nsuku zonke.

• Khetha ukudla kwakho ngokucophelela. Ukudla okungenamsoco, ushukela, usawoti, isishukela sokwenziwa, njll. Ungadli ukudla okunokuqukethwe okuphezulu.

• Lala ekuseni uvuke ekuseni. Thola okungenani amahora angu-7 wokulala okungaphazamiseki. Ukungalali ngokwanele kungenye yezimbangela eziphambili zokukhuluphala.