Ukudla okukhethwa kukho okushesha kakhulu ekwehliseni isisindo

Ingabe uke wezwa ngokudla kwekhukhamba?Kuphakathi kokushesha kakhulu ekunciphiseni isisindo, njengoba kubhekwa Inketho Enye yezinhlobo ezinhle kakhulu zemifino equkethe izinzuzo eziningi ezibalulekile futhi ezibalulekile emzimbeni womuntu Ukuncipha emsimbeni Ukudla kwekhukhamba kungafinyelela lesi sici ngendlela ephephile empilweni yakho, njengoba kuwukudla okunempilo okukusiza ukuthi ulahlekelwe amakhilogremu athile ngaphandle kokuba nemiphumela emibi noma umonakalo.

Miningi imibuzo abantu besifazane abazibuza yona, okuhlanganisa nokuthi ukhukhamba uyasiza ngempela yini ukwehlisa isisindo, impendulo ithi ikhukhamba liqukethe cishe u-95% wokwakheka kwalo, amanzi, nemicu yemvelo, eshesha ukuncibilika futhi igaye, njengoba injalo. yamukelwe ekudleni okungaphezu kokukodwa njengesixazululo esilula nesisheshayo. Ikusiza uzizwe ugcwele futhi ugaye ngokushesha.

Enye yezinzuzo ezibaluleke kakhulu zekhukhamba ukuthi iqukethe iqembu lama-enzyme asiza ukumunca uvithamini b6 Ngaphakathi emzimbeni, ivuselela ukukhiqizwa kwe-collagen namavithamini c Ngaphakathi kwamathambo nemisipha, kungenye yemifino edume kakhulu ehlanza izinso nomzimba we-toxins ngaphakathi, iyi-diuretic yemvelo egcina isimo sokulinganisela ngaphakathi komzimba phakathi kukasawoti namanzi, kubalulekile futhi isici esibalulekile ekwenzeni ngcono ukugaya nokugcina impilo yenhliziyo

Izinzuzo ikhukhamba ngaphambi kokulala ukuze ulahlekelwe isisindo

Ikhukhamba iqukethe izinzuzo eziningi ezibalulekile neziyisisekelo umuntu azidingayo futhi lokho kumenza afune ukuyidla njalo :

• Inketho iyindlela efanelekile kulabo abafuna ukunciphisa umzimba ngamanani amakhulu, njengoba iqukethe ama-calories ambalwa kakhulu futhi ambalwa kakhulu, okusiza ekutholeni ukudla okunempilo nokuwusizo ngaphezu kokungatholi amafutha nama-calories amakhulu, kanye nokulahlekelwa isisindo ngenxa amanzi amaningi kuwo..
• Ukudla ikhukhamba njalo kusiza ukuthambisa umzimba ngoba iqukethe cishe u-95% wamanzi, kusiza zonke izinqubo ngaphakathi komzimba womuntu, njengoba amanzi esiza ukwenza imisebenzi yawo wonke umzimba ngendlela elula futhi esheshayo ngokusebenzisa i-metabolism..
• Ikhukhamba isiza ukudlulisa zonke izakhi ngaphakathi emzimbeni womuntu futhi ikhiphe yonke imfucuza kuwo, okubangela ukunqwabelana kobuthi ngaphakathi emzimbeni..
• Ukudla ikhukhamba kusiza ekwelapheni izimo zokuqunjelwa ngoba iqukethe i-pectin, okungenye yemicu encibilikayo engasiza ukuhlinzwa kwamathumbu..
• Ikhukhamba ayikwazi ukubangela noma yiluphi uhlobo lokuphelelwa amandla kwamanzi, njengoba kusiza ukwenza lula inqubo yokuqunjelwa futhi ivikele ekuphelelweni kwamanzi nokwelashwa uma umuntu enakho..
• Ngoba iqukethe ama-antioxidants amaningi, avikela umzimba ezifweni ezingapheli njengenhliziyo, izinso nesibindi.
• Ikhukhamba iqukethe izinto ezibaluleke kakhulu ezidingwa umzimba womuntu, okuhlanganisa i-flavonoid ne-tannin, futhi zivikela umzimba womuntu ekungenzini amangqamuzana nama-radicals mahhala abangela umdlavuza, noma izifo ezinjengamaphaphu kanye nezifo ezithinta ukuzivikela komuntu..

Ukudla kwe-cucumber yezinsuku ezi-3

Ukudla kwasekuseni

Ucezu lwethosi egcwele nesipuni se-labneh.

Inani elifanele lesaladi lekhukhamba elinolamula, i-oregano namafutha omnqumo kuwe.

ikhofi noma itiye ngaphandle ushukela.

isidlo sasemini

Isifuba senkukhu eyosiwe.

Ucezu lonke lwe-toast

isaladi ikhukhamba.

Isidlo sakusihlwa

I-snack ingesinye sezithelo zakho ozithandayo.

Isidlo sakusihlwa

Ikhukhamba isaladi njengoba uthanda.

Ikhukhamba yokudla ngezinsuku ezingu-7

Usuku lokuqala ekudleni

Ukudla kwasekuseni: amaqanda amabili notamatisi namakhambi.

Ukudla okulula: izinketho ezimbili

Isidlo sasemini: Isaladi yekhukhamba neklabishi, ijusi kalamula namafutha omnqumo.

Ukudla okulula: izinketho ezimbili

Isidlo sakusihlwa: inkomishi yeyogathi enamafutha aphansi, kanye nekiwi eyodwa.

Usuku lwesibili ekudleni

Ukudla kwasekuseni: isipinashi, ikhukhamba, ijusi ye-apula.

Ukudla okulula: izinketho ezimbili

Isidlo sasemini: izingcezu ezimbili zikashizi, i-orange eyodwa kanye nekhukhamba eyodwa.

Ukudla okulula: izinketho ezimbili.

Isidlo sakusihlwa: isaladi yekhukhamba notamatisi, iminqumo namafutha omnqumo.

Usuku lwesithathu ekudleni

Ukudla kwasekuseni: inkomishi yamajikijolo namaqanda amabili.

Ukudla okulula: izinketho ezimbili

Isidlo sasemini: Isaladi yekhukhamba nopelepele omnandi notamatisi.

Ukudla okulula: izinketho ezimbili.

Isidlo sakusihlwa: isanqante esisodwa nezingcezu ezimbili zikashizi.

Usuku lwesine ekudleni

Ukudla kwasekuseni: ucezu lwesinkwa esigcwele okusanhlamvu nocezu lukashizi kanye nekhukhamba.

Ukudla okulula: izinketho ezintathu.

Isidlo sasemini: irayisi elinsundu nenkukhu kanye nekhukhamba..

Isiphuzo: ubhanana owodwa.

Isidlo sakusihlwa: i-steak ebabayo nesaladi yekhukhamba.

Usuku lwesihlanu ekudleni

Ukudla kwasekuseni: I-granola eyenziwe ekhaya nama-cherry, amajikijolo kanye neyogathi yesiGreki.

Ukudla okulula: izinketho ezimbili

Isidlo sasemini: isaladi yemifino notamatisi, ukhukhamba, iminqumo kanye noshizi we-feta.

Isiphuzo: uju, ikhukhamba, nesiphuzo seminti.

Dinner: isaladi ikhukhamba kanye anyanisi.

Usuku lwesithupha ekudleni

Ukudla kwasekuseni: isipinashi, ikhukhamba, ijusi ye-apula.

Ukudla okulula: izinketho ezimbili.

Ukudla kwasemini: ubhontshisi, ikhukhamba kanye ne-burrata.

Ukudla okulula: Ikhukhamba elinesinaphi esimnyama kanye ne-coriander.

Isidlo sakusihlwa: isaladi yepentshisi kanye nesaladi yekhukhamba.

Usuku lwesikhombisa ekudleni

Ukudla kwasekuseni: i-granola eyenziwe ekhaya enoju neyogathi yesiGreki.

Ukudla okulula: izinketho ezimbili.

Isidlo sasemini: Isaladi yenkukhu e-crispy nekhukhamba nezaqathi.

I-Snack: XNUMX ukhukhamba nama-chickpeas.

Isidlo sakusihlwa: isaladi yemifino ne-broccoli, ubhontshisi obuluhlaza, utamatisi, ukhukhamba namafutha omnqumo.

Ungaphinda usebenzise lokhu kudla isikhathi esiyizinsuku ezintathu, eziyisikhombisa noma eziyishumi nane, kuye ngokuthi ufuna ukulahlekelwa ini ngokwenani lamakhilogremu..

Lapho ungalandela khona lokhu kudla isikhathi esingaphezu kwamasonto amabili uma ubona ukwehla okungaphezu kwamakhilo amahlanu, nangesonto uma ufuna ukwehla ngamakhilogremu amahlanu, kodwa ngaphambi kokuba uqale ukusebenzisa ukudla okudlayo ungabonisana nodokotela wakho ukuze ukwazi qiniseka ukuthi iphephile empilweni yakho.

Ikhukhamba yokudla imiphumela emibi

• Ukudla kwekhukhamba, njenganoma yikuphi ukudla, kunezinzuzo kanye nokulimala, ngakho-ke uma ulandela ukudla kwekhukhamba izinsuku ezingaphezu kwezinsuku ezintathu, kufanele uqaphele amavithamini engeziwe, ukuze uvimbele ukuntuleka kwamavithamini ngoba ikhukhamba iyi-diuretic yemvelo, umzimba uzolahlekelwa. amavithamini amaningi ewadingayo phakathi nenqubo yokuyikhipha ubuthi.
• Lolu hlelo lungabiza ngezinye izikhathi ngenxa yezindleko eziphezulu zenketho kwabanye abantu.
• Ngenxa yamakhalori aphansi kulesi simiso, ungazizwa ulambile uma isetshenziswa ngaphezu kwezinsuku eziyisikhombisa.
• Ukudla kwekhukhamba akukwazi ukuqhubeka isikhathi esingaphezu kwamasonto amabili, ngoba kuthinta umfutho wegazi kakhulu, isikhathi esiphezulu singamaviki amabili.