Ma, n'agbanyeghị ihe a dum, ị ka nwere obere pound ọzọ? Enwela mbà ma ghara ịda mbà site na nri kwesịrị ekwesị! Mgbanwe iri nke iri a na-eri nri ga-enyere aka wepụ abụba n'úkwù n'ejighị agụụ, mgbakasị na mmetụta ndị ọzọ nke nri nri "ọrụ ebube". Tinye ha izu anọ tupu agbamakwụkwọ ahụ na nkwa: ị ga-achọ ihe ga-esi na ya pụta, ụzọ kachasị dị irè nke mgbapụta ọnwụ agaghị adị ogologo oge!
Ụzọ: Nri Cellulose
Abụba abụba abụghị naanị ihe na-eme ka afọ gị daa: ihe dị ka pasent 80 nke anyị na-agba mgbachi. N'ụzọ dị mma, nsogbu a nwere ngwọta dị mfe. Mee ka eriri ajuju, nke a na-achọta n'ime apụl, citrus, legumes. Mmiri na-asọpu, a na-agbanwe ya dị ka ihe dị na gel nke na-akpali ahụ ike nke usoro nsị, na-eme ka ha daa mbà na kama ịkwanye n'efu.
Ụzọ: idaba na vitamin C
N'oge ọzụzụ na ụzọ kachasị dị irè nke ịdalata, vitamin S na-ebelata abụba ọkụ site pasent 25. Vitamin C na-enyere aka na-eme carnitine, amino acid nke, n'aka nke ya, na-eme ka ntughari nke abụba ghọọ ike. Ọ bụrụ na carnitine adịghị ezuru n'ime ahụ gị, ahụ na-eji carbohydrates ma ọ bụ protein dịka mmanụ. Ya mere, jiri 10 mg vitamin C kwa ụbọchị. Ọnụ ego a dị na 10 nnukwu strawberry tomato, obere ose na-acha uhie uhie, nnukwu oroma ma ọ bụ 1 iko achicha broccoli.
Usoro: gbakwunye nje bacteria dị mma
Yoghurts na yogọt nwere probiotics, dị na usoro nsị nke onye ọ bụla. Ọ bụrụ na ị nwere ibu arọ, ma eleghị anya, ị gaghị ezuru bacteria ndị a, nke ahụ na-esi na calorie ndị ọzọ na-eri nri. Inweta probiotics ndị ọzọ, ị na-eme ka usoro ahụ nke bacteria dị.
Ụzọ: chefuo mmanya
N'ezie, ọ bụghị ruo mgbe ebighị ebi (anyị ga-adị adị). Otú ọ dị, ịkwụsị usoro ndị nwoke nwere mmasị nwoke na enyi nwanyị, ị pụrụ ịhụ mmetụta nke a nwere n'ahụ ike! Maka agụụ na oke nha (mmanya na-aba n'anya bụ isi iyi calorie efu), na ịrahụ ụra ... Na, dịka ị maara, enweghị ike ihi ụra nwere ike jikọta ya na njedebe oke.
Usoro: Bee oberi nke ube oyibo
Mkpụrụ a bara ụba na potassium, nke na-enyere aka wepu sodium na iwepu ihe ike nke mmiri na-ejide. Ngwurugwu a na 30 g nke ube oyibo bu pasent 6% karịa otu ego nke banana. Na anụ ahụ ya na-edozi ahụ na-agwụ agwụ ma na-eme ka ọ dịkwuo ala. Gbalịa mee salsa nke mango na avocado, nke kwesịrị ekwesị maka ọkụkọ ma ọ bụ azụ. A na-egbutu otu ụzọ n'ụzọ anọ nke mkpụrụ osisi avocado, ma jikọta ya na 1/4 iko mango, 1 tablespoon lemon juice, chopped fresh cilantro and 1 teaspoon ground jalapeno. Ịchọrọ inweta ọgwụ potassium abụọ - mee salsa si avocado na banana: nkeji iri na ise na mkpụrụ osisi na banana, 1 tablespoon chopped yabasị, otu ego nke mmiri wayo. Oge na ose oji.
Ụzọ: Mee ka abụba na-ere ọkụ
Ihe na-eme ka ihe na-ekpo ọkụ na-eme ka ose dị ọkụ, ị ga-enyekwa aka na-erikwu calorie ọbụna na ọnọdụ izu ike. Nke a ga-ezuru, obere ose. Nnyocha na-egosi na n'ime obere obere chili nwere dose nke capsaicin, nke nwere ike ịmalite mejupụta metabolism n'ime oge dị mkpirikpi site 23%. N'ebe ndị ọkà mmụta sayensị ọzọ, ndị natara tupu nri banyere gram nke ose uhie na capsule ma ọ bụ jikọta ya na ihe ọṅụṅụ tomato, mgbe ahụ, ha na-eri ụbọchị calorie ole na ole na pasent isii ma echeghị na enwere ya. Ya mere, jiri chili ọhụrụ n'oge nri, yana Thai, Indian, Latin American condiments ịgbakwunye nri na-edozi ahụ na efere gị.
Ụzọ: rie mkpụrụ maka ihe eji megharịa ọnụ
Enzymes Bromelain (na painiapia ohuru) na papain (na pọọpọ) na-agbaze mgbaze, na-enye aka nkwụsị nke ndị na-edozi ahụ site na anụ, mmiri ara ehi na mkpo, ka nri dị mma gbarie ma ị naghị eche ihu n'ihu.
Usoro: tinye sugar
Ngwaahịa nwere shuga na mkpụrụ ndụ (mkpụrụ osisi, mmiri ara ehi), ọgaranya na eriri. Ma chefuo shuga a nụchara: ọ nwere ike ime ka agụụ. Mgbe ị na-azụta ngwaahịa, gụọ akara ngosi ahụ. Ọ bụrụ na otu n'ime ihe ndị mbụ dị na ndepụta ahụ bụ sugar, hapụ "ezigbo" a.
Na-eme nri na akwukwo nri mgbe mgbe
Na obere oge - ngwaahịa carbohydrate. Achịcha spina nwere naanị kilogram 41, ya bụ, ugboro ise na-erughị otu ego nke osikapa na-acha osikapa ma ọ bụ mkpụrụ ọka dum. Nke a na-eme ka nchacha mma kacha mma n'ime izu abụọ gara aga tupu agbamakwụkwọ ahụ. Otú ọ dị, nke a abụghị nanị ihe dị mfe ma dị ala-kalori. O nwekwara ihe karịrị iri na abụọ antioxidants dị iche iche ga-enyere gị aka ịnagide nchekasị, n'oge a, lee, ọ fọrọ nke nta ka a ghara izere ya.
Gbalia akwukwo nri nke ozo na 1 teaspoon nke mmanu mmanu, tinye akwukwo ose na galik, osere chili. Ma ọ bụ sie salad na mkpụrụ osisi strawberries, eyịm acha uhie uhie na abụọ pecans.
Usoro: ṅụọ kọfị
Ma ọ bụ tii. Ha na-enyere gị aka ịghọ ihe dị ntakịrị, n'ihi na ha nwere caffeine. E gosipụtara na site na iji ọgwụ a mee ihe 30 nkeji tupu ị na-azụ ọzụzụ, ị ga-etinye aka na ahụ ike karị na ogologo oge. Ke adianade do, caffeine na-akpali mgbaze.