Sebenzisa isuphu ukunciphisa umzimba

Sebenzisa isuphu ukunciphisa umzimba

Isuphu inokuba lukhetho olukhulu lokutya xa lwenziwe ngezithako ezifanelekileyo, ezisempilweni ngokupheleleyo kwaye zinceda ekufezekiseni iinjongo zakho zokuncipha kobunzima.

Iingcali zincoma ukuba umxholo wesobho ulungelelanise kwaye unikeze izondlo ezibalulekileyo, ezifana nefiber, iiprotheyini kunye ne-antioxidants, isilumkiso sokuba kukho imikhwa yesobho ephazamisa ezi mpawu zezempilo ezibalaseleyo. Yidla Oku Hayi Lo, uphonononge imikhwa ekufuneka inqunyulwe ukuze isuphu ibe negalelo eliqinisekileyo kwiinjongo zakho zokuncipha kobunzima.

1. Isuphu yeCream

I-Cream yesobho idla ngokusetyenziswa kwiimveliso zobisi ezinamafutha aphezulu, ezifana nobisi kunye nekrimu. Ngelixa isitya sesobho sinokuqulatha izithako ezinempilo, ezifana nemifuno kunye neeprotheni eziphilileyo, umxholo wamafutha obisi kunye nekhilimu unyusa iikhalori ezingaphezu kwe-300 yeekhalori ngekomityi.

Nangona amanqatha e-filler, amanqatha obisi atyebile ngamafutha ahluthayo, ekucingelwa ukuba achaphazela kakubi impilo yentliziyo, i-cholesterol kunye nokukhuthaza ukuvuvukala emzimbeni. Ukuba ukuncipha kwesisindo kuyinjongo umntu asebenzela kuyo, kungcono ukuba aphephe ukutya iisuphu ezinokhilimu kwaye akhethe i-broth-based based.

2. Iitapile kunye nesuphu yenoodle

Abantu abaninzi bakhetha ukutya isuphu yeetapile ngeentsuku ezibandayo zasebusika, kodwa inceda rhoqo ukuthintela iinzame zokunciphisa umzimba. Isuphu yenziwe ngobisi olupheleleyo, ukhilimu, ibhotolo, kunye nebhekoni, ngoko igcwele iikhalori. Kwakhona, olu hlobo lwesobho luncinci kwiprotheyini, okwenza kube yinto ekhethiweyo kwaye kungekhona njengokuzalisa njengezinye iisuphu, eziqulethe izityalo okanye izilwanyana zeprotheni.

Okufanayo kuya kwiisuphu, ezininzi ziyi-pasta eneprotheni encinci. Iingcali zicebisa ukuba ukhethe isuphu eneprotheyini, icarbohydrates, amafutha kunye nefiber ukufezekisa ukuhlutha okuphezulu.

3. Isobho kunye ne-breadcrumbs

Isitya sesobho esine-croutons sinokubonakala simnandi ngokwenene. Kwaye ngelixa isonka akufuneki siphume emfanekisweni ukuphumeza ukwehla kobunzima, ukonwabela isitya sesuphu esigalelwe amaqhekeza esonka kuya kuba neekhalori ezininzi. Amakhulu eekhalori ezinokuthi zityiwe xa usitya olu khetho lwesuphu lunokubangela ukuba iswekile yegazi yakho inyuke kwaye iyakwetyiswa ngokukhawuleza kuneprotein kunye namafutha, okwenza umntu azive elambile ngokukhawuleza emva kokutya. Iingcali zigxininisa ukubaluleka kokukhetha isobho se-brothy equkethe iprotheni, amafutha kunye nemifuno, kunye nokongeza i-bread roll yesonka kwicala elincinci le-carbs.

4. Amanqanaba aphezulu e-sodium

Iisuphu ezininzi zinesodium, kwaye ezininzi zinetyuwa eninzi. Nangona i-sodium ayinakuchaphazela iinjongo zakho zexesha elide zokulahlekelwa kwesisindo, kuya kubangela ukuba ubunzima bakho buguquguquke ngakumbi kwisiseko esibukhali. Isodium inceda ukugcina amanzi emzimbeni, ngoko okukhona utya isodiyam, kokukhona amanzi amaninzi aya kugcinwa ngumzimba wakho. Ukuguquguquka kobunzima bamanzi bomzimba phantse kubonwa rhoqo ngosuku emva kokutya ukutya okunesodium ephezulu, kwaye ihlala iguquguquka ngosuku olulandelayo okanye ezimbini.

Kodwa xa utya ukutya okuphezulu kwi-sodium rhoqo, oku kunokuguqulela ekuzuzeni ubunzima obuqhubekayo kwaye kunokukhokelela kwiimeko ezinzulu zempilo, ezifana noxinzelelo lwegazi oluphezulu. Xa ukhetha iisobho, khangela iinketho ezingaphantsi kwe-500 milligrams ye-sodium ngokukhonza ukunciphisa impembelelo kubunzima bamanzi kunye nempilo.

5. Isoseji kunye nesobho yenkomo

Iingcali zicebisa ukuphepha isuphu kunye nesoseji kunye nokusikwa kwenyama yenkomo, nangona zibonelela ngencasa enkulu kunye neprotheyini ethile, umxholo onamafutha uya kwandisa i-calorie yakho yonke. Ayipheleli nje ekubeni inyama enamafutha aphezulu ibonelele ngeekhalori ezigxininisiweyo, ikwanakho ukubonelela ngezixa eziphezulu ze-cholesterol kunye namafutha ahluthayo, izondlo ezimbini ezaziwa ngokuba nefuthe elibi kwimpilo yentliziyo. Xa uvavanya imithombo yeprotheyini kwiisuphu ezahlukeneyo, iingcali zincoma ukuba ukhethe ezinamafutha aphantsi, njenge-turkey, inkukhu kunye nezilwanyana zaselwandle, okanye ezo zibonelela ngeprotheni evela kwimithombo yezityalo, ezifana neembotyi kunye neelentile.

Uqikelelo lukaMaguy Farah malunga ne-horoscopes 2022