Ukudla okunama-apula notamatisi: amathiphu okunciphisa umzimba ngokunempilo

  • Ukudla kuhlanganisa izinzuzo ze-antioxidant zama-apula notamatisi ukuze ulahlekelwe isisindo ngokushesha.
  • Kufaka phakathi izibonelo ezimbili zamamenyu anemininingwane wansuku zonke angashintshwa phakathi kwezinsuku eziyi-10.
  • Kubalulekile ukugcina amanzi okwanele kanye nokuvivinya umzimba okulinganiselayo phakathi nalolu hlelo.
  • Kunconywe kuphela ngesikhathi esifushane futhi ngaphansi kokuqondiswa kochwepheshe uma unemibandela ethile.
AncaroKubuyekezwe ngomhla ka-

Imizuzu ye-5

I-Apple Diet ukunciphisa umzimba ngokushesha futhi ikhiphe ubuthi

Ukwehlisa isisindo ngendlela enempilo kungenye yezinhloso ezivame kakhulu lapho ukhuluma ngezinguquko zendlela yokuphila. Inhlanganisela ye ama-apula y utamatisi Akukona nje kuphela okumnandi, kodwa futhi kungakusiza ukunciphisa isisindo ngenxa yezakhiwo zayo eziyingqayizivele. Ngezansi, sethula ukudla okufanele kulabo abafuna indlela esebenzayo nephumelelayo yokufeza yabo isisindo esihle.

Kungani ukhetha ukudla okusekelwe kuma-apula notamatisi?

I-Las ama-apula baziwa ukuthi ikhalori eliphansi, ecebile nge-fiber futhi esuthisa kakhulu, esiza ukulawula indlala phakathi kokudla. Ngaphezu kwalokho, aqukethe ama-antioxidants akhuthaza impilo ejwayelekile yomzimba kanye amavithamini abalulekile njenge-vitamin C.

Ngakolunye uhlangothi, utamatisi Ziwumthombo onamandla we-lycopene, i-antioxidant evikelayo amaseli futhi kunciphisa ukuvuvukala. Ngaphezu kwalokho, zicebile emanzini, okusiza ukugcina umzimba hydrous futhi asuse ubuthi.

Uma sihlanganisa lokhu kudla okubili ekudleni, sifinyelela ukugxila olinganiselayo okusiza ukuthi ulahlekelwe isisindo ngokushesha ngenkathi ugcina izakhi ezibalulekile.

Indlela yokulungisa ukudla okudlayo?

Ama-apula: Kunconywa ukuwaqeda eluhlaza futhi ngaphandle kwegobolondo ukuze kube lula ukugaya. Izinhlobonhlobo ezinjengama-apula abomvu noma aluhlaza zinezakhiwo ezifanayo, nakuba eziluhlaza zinenkomba ephansi ye-glycemic, elungele labo abafuna ukulawula. ama-sugar spikes.

Utamatisi: Kufanele zidliwe ziluhlaza, zihlutshiwe futhi zifakwe imbewu ukuze kugwenywe ukungakhululeki kokugaya ukudla. Ungakwazi futhi ukulungiselela amajusi o ama-smoothies utamatisi njengendlela eqabulayo.

Ukudla okusekelwe kuma-apula notamatisi: uhlelo lwezinsuku eziyi-10

Ukudla okususelwa kuma-apula notamatisi

Isibonelo 1 semenyu yansuku zonke

Lolu hlelo luhlelelwe ukuthi lulandelwe izinsuku ezinhlanu zokuqala:

  • Ukudla kwasekuseni: Utamatisi smoothie nge apula.
  • Usuku lokudla: Isaladi likatamatisi eligqoke ngamafutha omnqumo nosawoti, lihambisana nocezu lwesinkwa esimhlophe esithosiwe nama-apula amabili.
  • Isinkwa: Apple smoothie nge utamatisi.
  • Dinner: Isaladi likatamatisi eligqoke ngamafutha omnqumo, 100 g kashizi i-salut ngayinye, ucezu lwesinkwa esimhlophe esithosiwe nama-apula amabili.

Isibonelo 2 semenyu yansuku zonke

Ukuze uphule i-monotony, ungalandela le menyu ezinsukwini ezinhlanu zokugcina:

  • Ukudla kwasekuseni: Ingilazi yejusi katamatisi, ingilazi yejusi ye-apula kanye nocezu lwesinkwa sikakolweni esithosiwe.
  • Usuku lokudla: Amaqanda amabili abilisiwe, isaladi likatamatisi eligqokiswe ngamafutha omnqumo, ucezu lwesinkwa esimhlophe esithosiwe nama-apula amabili.
  • Isinkwa: Utamatisi kanye nejusi ye-apula nesinkwa sikakolweni esithosiwe.
  • Dinner: 200 g yenkukhu eyosiwe, isaladi katamatisi egqoke, ucezu lwesinkwa esimhlophe esithosiwe nama-apula amabili.

Izici ezibalulekile zempumelelo yokudla

  • Ukuhanjiswa: Kubalulekile ukudla okungenani 2 amalitha amanzi ngosuku ngesikhathi sokudla. Lokhu akugcini nje ngokugcina umzimba uhlanzekile kodwa futhi kusiza ekuqedeni ubuthi.
  • Ukuzivocavoca okulingene: Nakuba lokhu kudla kunama-kilojoule aphansi, ukukuhlanganisa nakho ukuhamba okulula noma i-yoga ingathuthukisa imiphumela ngaphandle kokunciphisa izinqolobane zamandla.

Ukudla okunempilo nama-apula notamatisi

Izinzuzo ezengeziwe zezithako eziyinhloko

Ukuhlanganiswa kwama-apula notamatisi akusizi nje ukuthi ulahlekelwe isisindo, kodwa futhi unikeza Izinzuzo ezengeziwe:

  • Izici ze-Antioxidant: Ngenxa ye-lycopene kutamatisi kanye novithamini C kuma-apula, lokhu kudla kuyalwa free radicals futhi kuvimbela ukuguga ngaphambi kwesikhathi.
  • Ukunciphisa i-cholesterol: I-fiber encibilikayo kuma-apula ingasiza ukwehlisa amazinga kashukela egazini. i-cholesterol embi egazini.
  • Impilo yokugaya ukudla: Kokubili ukudla kucebile nge-fiber, ekhuthaza ukuhamba kwamathumbu okunempilo.

Izingozi ezingenzeka kanye nezeluleko

Uhlelo lokudla olunama-apula notamatisi

Nakuba lokhu kudla kusebenza kahle esikhathini esifushane, kubalulekile ukuthi ungakulandeli okungaphezu kwalokho Izinsuku ze-10. Kungumbuso i-hypocaloric Ayinikezi zonke izakhamzimba ezidingekayo ukuze uphile impilo enempilo yesikhathi eside.

Uma unezifo ezithile noma izimo ezithile ezifana nesifo sikashukela, thintana nodokotela. umondli ngaphambi kokuqala. Futhi, gwema ukulandela lokhu kudla ephindaphindayo, njengoba ukushoda kwekhalori isikhathi eside kungaholela ekulahlekelweni kwemisipha.

Lokhu kudla kuyisiqalo esihle kakhulu sokuqeda ubuthi emzimbeni futhi sigxile kukho imikhuba yokudla enempilo. Uma uzijwayeze kahle, kungaphawula ukuqala kohambo oluyimpumelelo oluya endleleni yokuphila elinganiselayo neqhubekayo.


Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe. Ezidingekayo ibhalwe nge *

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.

      AMARIES kusho
    kwenza iminyaka 16

    Sawubona… Ngikhuluphele futhi ngomzimba ngiyancipha kodwa ngibe nesisindo kungenxa yesigqi sami somsebenzi ngicabanga ukuthi umbuzo wami ngingalahlekelwa malini ngokudla kwama-apula ???

    Phendula kuma-ARIES
      katiane kusho
    kwenza iminyaka 15

    Sawubona, nginguKatia, ngineminyaka engu-25, futhi ngikhuluphele kakhulu, ngingu-1.51 futhi nginesisindo sama-87 kilos, futhi kulezi zinsuku ngizizwe ngiphatheke kabi, ngoba ngikhuluphele, isoka lami unami futhi angazi ukuthi ngenzeni, ayikho indoda engibukayo. Ngizizwa ngimbi, umbuzo wami ukuthi lokhu kudla kuhle yini futhi kungakanani uma ngikwenza, ngicela ungisize

    Phendula katia
      UNarinaresto kusho
    kwenza iminyaka 13

    U-Ana Reston, imodeli yaseBrazil eneminyaka engu-21 ubudala ubulawe yilokhu kudla. Yize engumuntu ophilile ongabhemi noma ongaphuzi futhi abuye avivinye umzimba futhi aphile impilo ekhuthele kakhulu, lokhu kudla kuholele ezinkingeni zezempilo ezingenakulungiswa, okwesikhashana enengcindezi yegazi ephansi, izinkinga zokuphefumula kanye nokutheleleka okujwayelekile okugcine ngokumbulala.
    Impilo yonke engaphambili… bekufanele yini?

    Unganciphisa isisindo ngokushesha futhi ungaphinde ulahlekelwe isisindo ngokulandela ukudla okunempilo, ukudla okuhlukanisiwe okunjengalezi, noma ukudla okuyisimangaliso akusebenzi nje, kunikezwa ngongoti bezemvelo ezimweni ezinzima kakhulu zokukhuluphala futhi akufanele kuhlale isikhathi esingaphezu kwesonto.

    Ukudla okunempilo, nakho konke okudingwa ngumzimba: ubisi, inyama, imifino, okusanhlamvu, izithelo, ukuzivocavoca umzimba kakhudlwana nezinjabulo ezithile: ushokoledi, ikhofi, ngezikhathi ezithile, uvumela ukuncipha okunempilo, okucwebezelayo nokuqinisayo izinwele, isikhumba esibushelelezi nesifana isimo sokuvumelana okuphelele esivumela ukuthi singafuni ukukhuluphala futhi.

    Nongoti wezokudla uzolahlekelwa isisindo ngokuqinisekile naphakade!

    Phendula uNarinaresto
      UNarinaresto kusho
    kwenza iminyaka 13

    Ucwaningo lwembula ukuthi labo abafunda okungenani umagazini owodwa noma indaba yephephandaba noma amakhasi amathathu encwadi ngosuku kungenzeka banciphise isisindo ngokushesha okukhulu. 

    Phendula uNarinaresto