Singawasusa kanjani amafutha nokuqunjelwa?

Singawasusa kanjani amafutha nokuqunjelwa?

Imigomo emikhulu yokwandisa amandla, ukunciphisa ukuqunjelwa kanye nezinkinga zamathumbu, nokulahlekelwa amafutha kungafinyelelwa ngokudla ukudla okune-fiber okwengeziwe, ukuphuza itiye, nokwenza ukuzivocavoca okulula ukuya kokulinganisela imizuzu engu-30 izinsuku ezinhlanu ngesonto, ngokusho kwe-Insider.

Ukwakha Kwemisipha

Kuhle ukuhlala usebenza futhi unamandla, kodwa kufanele futhi wenze ukuqeqeshwa kokumelana ukuze usize ukulahlekelwa amafutha futhi ugcine imisipha, kusho uClarissa Lenher, uchwepheshe wezokudla okunempilo kanye nochwepheshe bezempilo emathunjini, ephawula, "Ukuba nemisipha eyengeziwe kungaholela ekukhuleni okuphezulu kwe-metabolic ngesikhathi sokukhulelwa. ." Ukuphumula, okusekela ukulahlekelwa kwamafutha.

I-Vitamin D nama-carbohydrate

Ngokombono wamandla, u-Lehnherr uncome ukuthi kuhlolwe izinga lakho likavithamini D futhi ungalitholi liphansi kakhulu, njengoba kungaba inkinga, ikakhulukazi ezinyangeni zasebusika. Ukudla kakhulu, ikakhulukazi ama-carbohydrate amaningi, kungakhuphula namazinga wamandla, kuchaza uLehnherr.

Amaprotheni powder

U-Leinherr wachaza ukuthi i-protein powder ingase ibangele izinkinga zokugaya ukudla kwabanye, ephawula ukuthi ngesikhathi sasekuseni, ungalungisa i-smoothie ehlanganisa ubisi lwe-alimondi, i-protein powder, ikhofi, nengxenye kabhanana.

U-Leinherr ugcizelele ukuthi kunenzuzo ukudla amaprotheni usuku lonke, ethi, “Amaprotheni abalulekile ukusekela amazinga wamandla futhi angakusiza uhlale uzizwa ugcwele futhi wanelisekile, okungase kunciphise izifiso zokudla okulula nokushukela, kokubili lapho, lapho udliwe ngokweqile, "Kwenza ukulahlekelwa amafutha kube nzima kakhulu."

Khulisa i-fiber kancane kancane

U-Lenherr uncome ukungeza imifino, amajikijolo kanye nembewu ye-chia ku-smoothie yakho yasekuseni ukuze uthuthukise okuqukethwe kwefayibha, kodwa kubalulekile ukwandisa ukudla kwakho kwefayibha kancane kancane, ngoba ukwenza kanjalo ngokushesha kakhulu kungase kubangele ukuqunjelwa.

Wathi: “Uma izimo zokuqunjelwa zihlobene nokuqunjelwa, umuntu angase afune ukwandisa ukudla kwakhe i-fiber ukuze asekele imvamisa yokunyakaza kwamathumbu, okungasiza ekunciphiseni ukuqunjelwa.” Ngaphezu kwalokho, “i-fiber inikeza umuzwa wokugcwala. isikhathi eside, esingaba nomthelela ekwehleni kwesisindo.” “.

I-anti-inflammatory kanye nama-antioxidants

Ukwengeza izithelo nemifino eyengeziwe ku-smoothie yakho yasekuseni kuzophinde kunikeze umzimba ngama-polyphenol engeziwe ukuze kuthuthukiswe impilo yamathumbu, njengoba ama-polyphenols enza njengama-antioxidants futhi alwe nama-radicals mahhala ahambisana nezimo ezivuthayo ezifana nomdlavuza.

I-fiber kukho konke ukudla

Ngesikhathi sesidlo sasemini, u-Lenherr uncoma ukudla izingcezu ezimbili zesinkwa esingenayo i-gluten kanye nokwatapheya, tuna, nopelepele. Ukuze wengeze i-fiber, zama ukufafaza imbewu noma amantongomane, ngaphezu kokudla isinkwa sikakolweni. Uthe ukufaka isaladi eseceleni, equkethe imifino enamahlamvu nopelepele, kungandisa i-fiber futhi kunikeze nezakhamzimba eziningi. Ungakwazi futhi ukudla izithelo ezine-fiber ephezulu njenge-kiwi, amaqebelengwane elayisi ansundu, noma amakhekhe ama-oatcake ukuze uthole i-fiber eyengeziwe.

U-Lenherr uxwayise ngokudla isamba esikhulu sokudla okunothe amandla, njengebhotela lamantongomane, ngoba kuthinta inani lokulahlekelwa kwamafutha, futhi kukhonjwe iyogathi njengenye indlela efanelekile ngoba “inothile ngamaprotheni namajikijolo anganezelwa kuwo ukuze anikeze okwengeziwe. izakhi ezinomsoco.”

Itiye le-Herbal

U-Leinherr wachaza ukuthi itiye le-herbal lingasiza ekugayeni ukudla, ngakho-ke lingadliwa ngemva kwesidlo sakusihlwa esihlanganisa isifuba sezinkukhu namakhowe nobhontshisi obuluhlaza, okufakwe ushizi we-cheddar.

U-Leinherr wabika ukuthi ukudla okuqinile okunothe ngamaprotheni, kodwa ukwengeza umthombo wama-carbohydrate njengobhatata noma irayisi elinsundu kunganikeza amandla engeziwe.Wasikisela ukuphuza itiye le-herbal, elifana ne-mint noma i-ginger, ukuze kube lula ukugayeka kokudla kwakusihlwa.

Izibikezelo ze-horoscope zika-Maguy Farah zonyaka ka-2023