Ukudla kangcono evutha amafutha

Awukho umkhiqizo oguqula ngokuzenzakalelayo inkinga endaweni yakho, ungalahlekelwa isisindo kuphela uma usebenzise ama-kilojoule angaphezu kuka wena obungakanani. Nokho, ukudla usengakwazi neqhaza ukushiswa fat ngokweqile. Le mikhiqizo kucishwa zofuzo ukusiza ekwakheni imisipha futhi ukusheshisa umzimba.

eCayenne pepper

It kuvela, pepper ashisayo akwazi ushise amanoni ngokweqile. I capsaicin eziqukethwe pepper, ngesivinini esivuthayo fat esiswini, ekusizeni ukudla umzimba ukuguqula ibe amandla. Ngaphezu kwalokho, yena usebenza njengoba ikhambi lemvelo esesuthi ukucindezelwa.

guacamole

Faka isipuni guacamole kuyindlela ephumelelayo ukuze silwe nendlala namafutha esivuthayo. Ukwatapheya uvithamini _B6, othinta hormone yokucindezeleka, cortisol, ngaphezu, kukhona amafutha samanje futhi monounsaturated, ezisiza buthelela fat kancane.

oatmeal

Carbohydrate - hhayi isitha. Abantu abadla okusanhlamvu lonke efana oatmeal, elinesimo ezingeni leliphasi fat esiswini.

salmon

Amaphrotheni kusiza ukwakha kwemisipha. Imisipha ngaphezulu, bazolokhu ezishile amafutha. Fish - omunye wemithombo best of amaprotheni, ngaphandle-ke has a lot of anti-inflammatory-omega-3.

ubhatata

Lena ezihlukahlukene ewusizo carbohydrate, futhi esikhathini ubhatata eziningi carotene ne Antioxidants ukuthi ekulinganiseni amazinga kashukela futhi kuvimbele kilojoule kukhishwe amafutha.

itiye elimhlophe

itiye White isiza ukuthuthukisa ukucutshungulwa amafutha, iyama kumiswa amaseli fat, ngaphezu, yena liwumthombo ocebile Antioxidants, okuyizinto ezibangela ukubhujiswa amaseli fat futhi sithuthukise ikhono kwesibindi sika ukuguqula amafutha ibe amandla.

shokolethe

Ungacabangi ukuthi Ukudla kufanele kube ngokuphelele ukuyeka dessert. shokolethe kusiza ekulweni ukuvuvukala futhi kuthuthukisa ukucutshungulwa amafutha.

amajikijolo

I amajikijolo zigcwele Antioxidants ezisiza ukuba ashise amanoni awavumi ukuba buthelela. Ngaphezu kwalokho, ukuthuthukisa kwegazi, okwenza izicubu iyashelela.

amaqanda

Amaqanda kungenziwa kuphekwe ngezindlela eziningi ezahlukene, akunandaba. Lo mkhiqizo siwumthombo omuhle kakhulu choline - ikhemikhali kuvusa esivuthayo fat futhi ukushintsha izakhi zofuzo ezibangela kwesisindo.

nobhontshisi omnyama

Ucwaningo luye lwabonisa ukuthi lolu hlobo emabhontjisi like iphilisi Ukudla. Ubhontshisi ophezulu fibre, ngaphezu kwalokho, kukhuthaza ukukhiqizwa ikhemikhali burns amanoni kunciphisa ukuvuvukala.

omiswe utamatisi

Utamatisi ziwusizo kakhulu - zisiza ashise amanoni, ngaphandle ziqukethe Antioxidants ezinamandla: beta-carotene no lycopene. Indlela ephumelela kakhulu omiswe utamatisi, nge kilojoule ambalwa kuzo.

ubhamubhamu

Ngamunye ucezu ubhamubhamu kuqinisa ikhono lomzimba wakho ukuze ashise amanoni. Abantu ababeka njalo udle ubhamubhamu, ulahlekelwe ngamasentimitha ambalwa kwesingezansi.

quinoa

Lokhu okusanhlamvu engavamile ngokushesha ukukusiza ukuqeda isisindo okweqile! Lokhu siwumthombo omuhle kakhulu wamaprotheni ne-amino acid adingekayo ekuqiniseni imisipha futhi ukuqeda fat ngokweqile.

yengulube tenderloin

Kwaphela isikhathi eside, odokotela abazange bacabange yengulube ewusizo manje umbono ishintshile. Yidla osezingeni - kuwo amafutha kancane esingaphansi inkukhu webele, kodwa amaningi futhi choline.

uwoyela kakhukhunathi

Lokhu amafutha, okuvumela ukuba ulahlekelwe isisindo! Ngesikhathi ukusetshenziswa uwoyela kakhukhunathi abantu ukhombe ukuncishiswa ngobukhulu okhalweni ngamasentimitha ambalwa. Lokho kungenxa yokuthi lesi triglyceride emafutheni avumele ukusetshenziswa amafutha njengoba umthombo energy, kunokuba uwabeka.

alimondi

Idlanzana elincane alimondi ingakusiza ulahlekelwe isisindo! Uma uchitha isikhathi esiningi snacking on nati, umzimba wakho ngeke ukuncela fat kancane futhi uzokwazi ukuthola esiswini toned ngaphezulu.

Steak

Ukudla Licinius ocebile, ukusiza ekwakheni yemisipha futhi ukuqeda fat ngokweqile. Umthombo ohamba phambili Licinius kuyinto inyama ebomvu, ngakho ujike Steak ekudleni kwakho.

apple cider uviniga

Ucwaningo luye lwabonisa ukuthi ukudla esidi kusiza ukukhuphula izinga lapho umzimba ushisa carbohydrate. Ngokushesha wena bashise carbohydrate, ngokushesha umzimba uqala ukusebenzisa amafutha njengoba umthombo energy.

Amanzi ulamula

Lena yindlela elula kakhulu ukuze kusheshiswe kwesisindo. Lapho uphuza, kilojoule esingaphansi wena obungakanani.

amazambane cool

It kuvela, isaladi amazambane abandayo iguqulwe - kubonakala a isitashi ekhethekile, iqinisekisa satiety eside futhi kusiza ashise amanoni.

oyster

Oyster - umthombo omkhulu zinc, mineral esisiza ukulawula iphango.

yogurt Greek

Ungakwazi ukwengeza yona cocktail izithelo noma isidlo emva Amazing. Noma kunjalo, i-yogurt Greek - ukukhetha enkulu ukuthi kuzokusiza ukwakha imisipha.

isipinashi

Lokhu esinezimila imifino nekwenyusa emazinga egcwele amandla izakhi - uvithamini A, i-folic acid nokusansimbi. Ngaphezu kwalokho, isipinashi kunciphisa iphango.

nesinamoni

Uye wakwenza ukuqala ekuseni nge egijima izinga lokugayeka kokudla emzimbeni. Cinnamon iqukethe Antioxidants enamandla ukuthi isimo umzimba wakho.

tuna

Engeza kulo mthombo ephansi fat wamaprotheni ukuba salads - futhi ngokushesha ngisho isaziso ezizungezile njengoba postroynela.

green tea

Lokhu isiphuzo kuthuthukisa umzimba, ukuvimbela ukuvela amangqamuzana amasha amafutha futhi igcwalise Antioxidants emzimbeni.

ukholifulawa

Ukugaya ukudla emzimbeni yalolu hlobo kwakuyodingeka ukuba ashise eziningi kilojoule. Jikela ukholifulawa ekudleni kwakho ukwehlisa isisindo.

black irayisi

Uma lesi sibalo ayengakwenza kuphela sababusi. I irayisi black is a lot of Antioxidants, fibre satiating, vitamin E, nelinanincane lema-ushukela.

Spaghetti nge meatballs

Lokhu dish kuzokuvumela pamper ngokwakho nge inzuzo ukuze sibalo. Amakhabhohayidrethi nethonya elihle ku-leptin amazinga, yawanciphisa.

plums

izithelo Red - lesikahle ukuncipha. Into wukuthi umbala kungenxa wokuqukethwe lelisetulu flavonoid - izinto ukuvimba umsebenzi izakhi zofuzo ezibangela ekuqongeleleni fat.

ukolo ogazingiwe

Tired of irayisi evamile? Engeza ukolo ogazingiwe ku ekudleni kwakho. Lena kwalokho emangalisayo ukuba inkukhu noma isizinda for isaladi. Kulesi okusanhlamvu okusezingeni eliphezulu in fibre, ukuze kahle kusiza ashise amanoni ngokweqile.

iphinathibhatha

Lo mkhiqizo ugcwele cholesterol-ukwehlisa fat monounsaturated, futhi kuyinto awumthombo okahle wamaprotheni zemifino. Ngokocwaningo lwamuva, ukugayeka amaprotheni kusiza ukunciphisa isisindo.

garlic

Bad umoya - ngentengo elilingene salenza iphupho ucezu! Ukusetshenziswa garlic kwenza kube lula ukugaya ushukela futhi ayikuvumeli amangqamuzana fat buthelela egazini.

amafutha omnqumo

Amafutha omnqumo iqukethe amafutha enempilo, okukuvumela iwukudambisa izinqubo ukuvuvukala.

imbewu ithanga

Esinye sezizathu ukuthi umzimba wakho akusebenzi kakhulu ngempumelelo, kungaba ezingeni eliphansi magnesium. Le into edingwa umzimba ukuze ukukhiqizwa energy futhi isitoreji. Kubantu abaningi, magnesium kancane kakhulu - nokwandisa amazinga egazini ngokudla imbewu magnesium-ocebile.

eJerusalema artichokes

Ngokocwaningo olwenziwa, ukusetshenziswa eJerusalema artichoke abakwazi kuphela ukuncipha emzimbeni kodwa futhi ukunciphisa umuzwa indlala.

cottage shizi

Uma ungalali ngokwanele, ngeke ube namathuba amaningi okuthi udla, lolu cwaningo lubonisa. Ukuze uthuthukise ukulala, udle ushizi, amaprotheni-ocebile, opholile indlala eqinisekisa lonke.

kimchi

Lolu hlobo izitsha Asian kusukela iklabishi iyasiza impilo ngoba okuqukethwe eliphezulu probiotics.

squash

Courgettes unikeze umuzwa ukugcwala futhi kuvimbele ukudla ngenxa okuqukethwe high fibre namavithamini.

turmeric

Lokhu spice kuyindlela enamandla fat ngokweqile. It has a action strong eqeda ukuvuvukala.