Ukudla akunika muntu injabulo nokukhathala. Ngakho kungani ungasebenzisi nje le mikhiqizo emihle ethuthukisa umzimba futhi ushise amakholori amaningi kunokuba unikeze?
1. I-Cinnamon
Le spice isusa ushukela egazini libe ngamaseli bese iphenduka amandla esikhundleni sokuyivumela ukuba iqoqe ngendlela yamafutha. Engeza kusukela ku-ΒΌ kuya ku-1 tsp. isinamoni esidlweni oyidla nsuku zonke, isibonelo, ku-yogurt noma iphalishi, futhi ulahle isisindo ngaphandle kokudla.
2. Ithi elihlaza
Kudingeka ukuphuza izindebe ezintathu zika-225 ml weti elihlaza nsuku zonke. Iqukethe i-caffeine, okwandisa izinga lokushaya kwenhliziyo futhi igqugquzela umzimba ukuba usebenze ama-calorie ngokushesha. Ngaphezu kwalokho, itiye eluhlaza liqukethe ama-catechins - ama-antioxidants aqinile akhuthaza ukushiswa kwamafutha esiswini, futhi ngaphezu kwalokho, ukuvimbela ukusabalalisa kwe-radicals yamahhala, ngaleyo ndlela kube ukuvimbela kakhulu umdlavuza.
3. Yogurt
I-yogurt ye-fat-fat yemvelo iqukethe ama-probiotics, ama-bacteria awusizo okwehlisa inani lamafutha emzimbeni. Zama ukwethula lo mkhiqizo owusizo ekudleni kwakho kwansuku zonke.
4. ikhofi
Ikhofi yemvelo iqukethe i-caffeine, ehamba ngesivinini se-metabolism futhi inikeza amandla usuku lonke. I-caffeine iyasiza futhi ukwephula amafutha. Ikomidi lesiphuzo esiphuthumayo ekuseni kanti enye emva kokudla ukudla kuzokusiza ukuthi uhlale ulungile!
5. Chili
Lolu hlobo lwe-pepper luvame kakhulu emikhiqizweni yaseChina, yaseThai nase-Indian. Isithako esiyinhloko saleli pepper, okuyiyona enomthwalo wokushisa wayo yi-capsaicin, i-alkaloid, lapho, uma igajwe, yandisa izinga lokushisa, okusho ukuthi likhuphuke izinga lokushisa, futhi ngaleyo ndlela livutha amakholori amaningi. Engeza le pepper eshisayo ezitsheni zakho ukuze ubanike ukunambitheka okumnandi futhi kwenze kube usizo kakhulu.
6. Izinkukhu nezinhlanzi
Inyama yenkukhu ephekwe kahle noma inhlanzi ingasiza futhi ukulondoloza isibalo. Ukusebenzisa amaprotheni okuvela emfuyweni, uphoqelela umzimba ukuba usebenze ngokuqinile ukugaya ukudla, ngaleyo ndlela usheshise umzimba wegazi ngaphezu kokungathi udla ama-carbohydrate noma amafutha. Uma udla isidlo senhlanzi noma inyama yenkukhu nsuku zonke, ukugaya umzimba kuzodala, futhi emva kokudla kwakho umzimba wakho uzothatha amakholori amaningi kunokujwayelekile. Iseluleko kuphela: khetha izinhlobonhlobo zezinhlanzi ezincane futhi ungathathwa ngemilenze, futhi fry the brisket on the grill, kahle flavored nge pepper obomvu, - futhi esihlwabusayo, futhi ewusizo, futhi sibalo slim uqinisekiswa kuwe!
7. Oatmeal
Amavithamini acebile kanye nezici zokulandelela, i-oatmeal iwusizo kakhulu, kancane kancane unikeza ama-calorie, isikhathi eside ephethe umuzwa wokuphuza. Into ewusizo kunazo zonke i-oatmeal ephekwe kusuka okusanhlamvu, hhayi kusuka okusanhlamvu, nakuba inhlanzi yayo enkulu ikulungiswa isikhathi eside. I-thinner i-flakes, iyashesha ngokushesha, futhi, ngokufanele, ishesha ofuna ukuyidla. Ngakho-ke, kungcono ukukhetha izincazelo zegolide - ama-flakes, okumele abiliswe, futhi hhayi nje uthele amanzi abilayo. Ungazami ukwengeza ushukela - ama-carbohydrate ahlanzekile ashaywa ngokushesha, futhi ukudla kwakho konke kuzohamba kabi. Ukuhlobisa i-rasp ngezithelo zomisiwe noma amajikijolo, bese udla ngenjabulo ngaphandle kokushukela.
8. Ama-alimondi
Hhayi njengamafutha njengamanye amantongomane, ama-alimondi angcono kulabo abafuna ukunciphisa umzimba. Uzokwenza umzimba wakho amandla owudinga, futhi kuwe - umuzwa omude we-satiety. Ungazitholi nje - 24 i-nucleoli ngosuku iyanele. Futhi ugweme ama-almond omuncu - usawoti ungandisa ukwanda kwegazi, futhi ngaphandle kwalokho, kuvuselela ukudla, ukuze ukwazi ukufeza umphumela ohlukile.
9. Amafutha omnqumo
Noma kunjalo amafutha amancane ngeke ahlukumeze. Amafutha omnqumo anezibalo eziningi eziwusizo zamafutha e-monounsaturated, ezinciphisa izinga le-cholesterol egazini. Akumangalisi ukuthi ukudla kwaseMedithera kwakhiwa ekusetshenzisweni kwala mafutha yemifino.
10. Amajikijolo
Amajikijolo akuzona nje ezihlwabusayo futhi eziwusizo, zigcwalisa ngokushesha isisu futhi zibangele umuzwa wokuphuza, ukwanelisa indlala. Ngesikhathi esifanayo, ziyi-calorie ephansi futhi ayinayo amafutha kanye nama-carbohydrate, okuyizitha eziyinhloko zesibalo. Ngakho udle amajikijolo futhi ube nempilo!
11. Amaqanda
Amaqanda aqukethe i-vitamin B12, ekhuthaza ukucubungulwa kwamathambo, ayagcwa kalula futhi anikeze umqondo ohlala njalo we-satiety. Akuyona into yokuthi ama-jockeys angamaNgisi, ukuze angabi nesisindo ngaphambi kokuba aqhume, adle amaqanda amabili epholile kwasekuseni - lokhu kubanika amandla okudingekayo kanye nomqondo wokuzonda ngaphandle kwengozi yokubuyiselwa.
12. I-avocado
Ecebile nge-potassium, okwenza kube usizo enhliziyweni, i-avocado ibuye iqukethe i-antioxidant enamandla, futhi inani elikhulu le-fiber yokudla lifaka umzwelo omude we-satiety. Ukudla isigamu sesithelo ngosuku, uzokujabulela i-gourmet yeqiniso futhi ulondoloze isibalo.