1 - Yummy Superfoods yoyeretsa Thupi Lanu
Matupi athu amachepetsa ndi kuthetsa poizoni komanso zakudya zam'mlengalenga tsiku ndi tsiku. Zakudya zina zimatha kuthandiza, kapena zimathamanga kwambiri, popereka mavitamini, antioxidants , mchere, mafuta ofunika kwambiri , mavitamini ndi zakudya zina zofunika.
Ngati mukufuna kuti mukhale ndi zakudya zabwino, yesetsani kuyesera.
2 - makangaza
Dzipatseni mphamvu yowononga antioxidant! Mapomegeni amanyamula ndi anthocyanins, mtundu wa antioxidant umene umapangitsa mbewu kukhala yakuya, yofiira. N'zotheka kuti anthocyanins ikhoza kuteteza DNA kuwonongeka ndi kutupa ndi kuchepetsa chiopsezo cha matenda a mtima, matenda, khansa, ndi shuga. Kafufuzidwe kafukufuku amasonyeza kuti angathandizenso kuchepetsa ukalamba pakhungu pochepetsa kuchepa kwa khungu ndi elastin.
Njira Zabwino Zokusangalalira
Mbeu zamtengo wapatali, zotsekemera zimatha kuwonjezeredwa ku saladi kapena kuwaza pamwamba pa chakudya cham'mawa. Mukhozanso kukhala nawo monga chotupitsa. Ngati simungathe kupeza mbewu, yesetsani kuonjezera madzi a makangaza omwe samaswedwa ndi madzi oti asungunuke kuti amwetsere kukoma kwake ndikuthandizani kuti muwonjezere chakudya chanu. Onetsetsani kuti musapitirire kutero - madzi ambiri amtengo wa makangaza amatha kugwirizana ndi mankhwala ambiri.
3 - Arugula
Chophikira chophikira ku Mediterranean chophika, arugula ndi mtundu wa masamba a cruciferous (monga broccoli, kale, ndi watercress) omwe ali ndi mankhwala angapo omwe amathandiza kuti detoxification, monga sulforaphane ndi indole-3-carbinol. Arugula imadzala ndi mavitamini ndi mchere monga vitamini K, vitamini C, magnesium ndi folate ndi phytochemicals lutein ndi zeaxanthin, zomwe zingateteze ku zowonongeka kwa macular ndi chiwindi.
Njira Zabwino Zokusangalalira
Gwiritsani ntchito arugula mu saladi. Njira ina yogwiritsira ntchito arugula ndi pesto monga mmalo mwa basil. Ngati ndikumwa kwa peppery ndiwopambana, yesani mwana arugula, yemwe ali ndi kukoma kwake.
4 - Garlic
Chosangalatsa cha detox, adyo ali ndi mankhwala omwe ali ndi sulfure yomwe imatha kulimbana ndi mabakiteriya owopsa ndi yisiti m'matumbo ndi kulimbikitsa thupi kuti liwonongeke chifukwa cha kuchuluka kwa glutathione, kofunikira kuti athetse poizoni ena. Mafuta a sulfure, otchedwa allicin, amathyoledwa m'thupi kuti allyl sulfides, omwe amatha kupewa matenda a mtima, mitundu ina ya khansa, nyamakazi, ndi shuga.
Njira Zabwino Zokusangalalira
Garlic ayenera kuphwanyika kapena kudulidwa kuti atulutse mankhwala opangira sulfure. Yesani kuwonjezera ku saladi kapena kuvala nyemba zoyera kapena chickpea ndi nyemba zoyera (mafuta kapena mafuta), maolivi ndi mandimu.
5 - Nyanja
Chakudya chambiri m'mayiko ambiri a ku Asia, nsomba za m'nyanja-monga dulse, kelp, nori, wakame, ndi agar-zikudziwika ndi zifukwa zomveka. Amadzaza ndi mchere monga ayodini, omwe amathandiza kupanga mahomoni a chithokomiro ndikuwongolera kagayidwe kamene kathu, calcium, magnesium, ndi potassium. Mitengo yambiri ya mchere ingathandize kuchotsa poizoni m'thupi. Madzi ena amchere, monga arame ndi hijiki ali ndi mitsempha yambiri, yomwe imalimbikitsanso kutulutsa mphamvu.
Njira Zabwino Zokusangalalira
Zakudya za Kelp zakhala zotchuka chifukwa zimakhala zosasuka komanso zopanda mafuta. Kudulidwa kwadothi kumakhala bwino mu saladi komanso kumaphatikizidwanso ku masangweji kapena mbale za mpunga kapena quinoa. Nori ikhoza kudulidwa kapena kupunduka pa saladi, mpunga, kapena msuzi. Yesani kuwonjezera wame, mchere umene umagwiritsidwa ntchito mu mso supu, mpaka msuzi.
Njira inanso yosangalalira ndi nyanja: nyamayi, mchere wofewa, imatha kuthira, kuchapidwa, kuyamwa ndikugwiritsidwa ntchito yaiwisi. Yesani kuwonjezera pa saladi. Onetsetsani kuti nyengo yopangidwa ndi zouma zowonongeka monga kelp zomwe zimagwiritsidwa ntchito monga cholowa cha mchere kapena zowonjezera.
6 - mandimu
Imodzi mwa zakudya zotchuka kwambiri za detox kuzungulira, mandimu ndizodzaza ndi vitamini C ndipo zimalingalizidwa kuti zithandizire kubwezeretsa mchere wa asidi wa thupi, zomwe zimatithandiza kuti tipewe zakudya zowononga komanso zachilengedwe.
Njira Zabwino Zokusangalalira
Onjezerani madzi a gawo limodzi la magawo atatu a mandimu kupita ku galasi la madzi ndikumwa madzi oyambirira m'mawa kuti musinthe thupi lanu ndikuthandizani kuchepetsa. Komanso yesetsani kugwiritsa ntchito madzi a mandimu m'malo mwa viniga mu saladi. Sungani masamba a mandimu kuti alowe m'madzi kapena pamwamba pa zamasamba kapena zowonjezera kuti mukhale ndi zokoma.
7 - maapulo
Maapulo ali otetezeka kwambiri komanso amatha kusungunuka ndi poizoni komanso amatayika m'matumbo. Zimakhala zochepa kwambiri, zomwe zimatanthawuza kuti zimathamanga pang'onopang'ono ndi kuphuka pang'ono pang'onopang'ono shuga ndi insulini. Maapulo ali ndi glucaric acid, omwe amathandiza thupi kuchotsa mankhwala a estrogen monga mankhwala ndi zitsulo zolemera.
Njira Zabwino Zokusangalalira
Kuwonjezera pa kudya maapulo onse, pangani zakudya zophika maapulo ndi mafuta a amondi kapena muli ndi maapulosi m'malo osakaniza. Pangani muesli ndi oats, maapulo, zipatso, amondi, ndi mafakitale ndi zilowerere usiku kapena kuwonjezera maapulo ndi sinamoni kuti mukhale oatmeal. Onjetsani maapulo osakaniza ku saladi.
8 - kabichi
Imodzi mwa zakudya zotsika kwambiri zowonjezera kabichi, kabichi imayeretsa katundu chifukwa cha mkulu wa glucosinolates, mankhwala omwe ali ndi sulufule omwe amasanduka mawonekedwe a isothiocyanates ndi indoles. Isothiocyanates ikhoza kuteteza khansa mwa kulimbikitsa kuthetsa koopsa kwa thupi. Komanso ndi vitamini K komanso vitamini C ndi chikho cha ½ zokhala ndi makilogalamu 11 okha.
Njira Zabwino Zokusangalalira
The enzyme yomwe imatembenuza glucosinolates m'magulu ake ogwira ntchito ikuwonongedwa ndi kutenthedwa, choncho yesetsani kukhala ndi kabichi yaiwisi mu timadziti, smoothies kapena saladi kapena tidye pang'ono. Zakudya ziwiri zopangidwa ndi kabichi (zomwe zili ndi phindu lina la mabakiteriya a probiotic) ndi sauerkraut ndi kim chi.
9 - Quinoa
Quinoa yakhala ikulimidwa ku South America kwa zaka zoposa 5000. Gulu lopanda tirigu ndi gluten, quinoa ndi chakudya chotchuka chotchedwa detox ndipo makamaka mbewu ya zomera (zokhudzana ndi beets ndi sipinachi) osati mbewu yonse.
Mphamvu yamapuloteni, theka lakayi ya quinoa yophika ili ndi magalamu atatu a mapuloteni. Quinoa imakhala ndi mapuloteni ochulukitsa 50 peresenti kuposa mbewu ndipo imakhala ndi mapuloteni asanu ndi anayi omwe amafunikira amino acid, kupanga mapuloteni athunthu monga nyama ndi zakudya zina ndi chakudya chabwino kwa anthu omwe amadya zakudya zamasamba kapena zamasamba.
Quinoa imakhalanso ndi chiwerengero cha glycemic index, kutanthauza kuti imayambitsa kukula kwa shuga m'magazi ndi insulini, ndipo ili ndi amino acid lysine, yomwe imakhudzidwa ndi kukonza minofu.
Njira Zabwino Zokusangalalira
Yesani quinoa yotentha m'malo mwa zakudya zowonjezera tirigu kapena zowonjezera zowonjezereka, onetsetsani chakudya cham'mawa chakumwa ndi quinoa ndi mkaka wa amondi, onjezerani quinoa ku saladi, kapena mugwiritsire ntchito quinoa ngati njira ina yowonjezerako ku maphikidwe.
10 - Tirigu
Chodziwika kwambiri pa mipiringidzo ya juisi, pogwiritsa ntchito wheatgrass amachititsa kuti asokoneze luso, atadzazidwa ndi chlorophyll, amino acid, mavitamini, mchere, ndi michere.
Njira Zabwino Zokusangalalira
Gulu la magetsi limakhala la juiced, chifukwa cha makoma amphamvu a makamu omwe amachititsa kuti zakudyazo zikhale zovuta kuchotsa. Mukhoza kupeza shopu la wheatgrass pa mipiringidzo yamadzi ambiri. Mukhozanso kukula ndi juga wheatgrass kunyumba, malinga ndi mtundu wa juicer muli.
11 - Almonds
Maamondi alidi zipatso chifukwa ndi mbewu za chipatso chomwe chiri pafupi kwambiri ndi maula ndi pichesi. Iwo ndi ofunika kwambiri chifukwa chakuti zakudya zambiri za detox siziphatikizapo mkaka wa ng'ombe, ndi mkaka wa amondi ndi imodzi mwa zokoma kwambiri, zomwe zimapezeka mosavuta. Mkaka wa amondi ukhoza kupangidwa kunyumba, kapena ukhoza kuwupeza m'masitolo ambiri ogulitsa ndi malo ogulitsa zakudya.
Maamondi amakhalanso osangalatsa chifukwa ali ndi vitamini E wambiri (gawo limodzi limakhala ndi 35 peresenti ya kudya tsiku lililonse), fiber (imodzi iliyonse ili ndi magalamu atatu), mapuloteni a masamba (imodzi yokha ili ndi magalamu 6), ndi mafuta a monounsaturated (amondi ali 51% mafuta osungunuka). Iwo amakhalanso olemera mu magnesium, phosphorous, calcium, iron, folate, ndi phytochemicals, zonse zomwe zingathandize kupewa matenda aakulu.
Njira Zabwino Zokusangalalira
Ena ankanena njira zoyenera kudya amondi amtundu wobiriwira: yesetsani kuwonjezera pa smoothie, kuwaza ma amondi odulidwa pambewu, kuwonjezera maamondi opangidwa ndi saladi pamwamba pa saladi kapena mbale zamasamba, kuzigwiritsa ntchito pa pesto mmalo mwa mtedza wa pine, kapena kulowetsa mafuta a almond mafuta a mandimu. Amondi amchere amadzipangitsanso chipatso chachikulu kapena chidutswa cha chipatso.
12 - Zolemba
Pa chakudya chochepa cha mafuta m'zaka za m'ma 1980 ndi 90, mapulisa anakhala chakudya choletsedwa chifukwa cha mafuta. Ngakhale kuti ali ndi mafuta ochulukirapo, amakhala ndi mafuta odzaza ndi mtima wathanzi omwe sangasokoneze omega-3 mpaka -6 fatty acids mu zakudya.
Mafuta ndi ofunika panthawi ya zakudya zowonjezera mavitamini, chifukwa amathandizira kuchotsa bile kuchokera ku gallbladder, kuti athetse poizoni kuchokera m'thupi ndi kuyamwa mavitamini a mafuta omwe amaphatikizana ndi mafuta, kuphatikizapo vitamini A, vitamini D , vitamini E ndi vitamini K. kupereka mafuta ofunika, ma avoti amakhalanso ndi vitamini E, folate, vitamini B5 , ndi potassium. Chikho chimodzi cha hakosi ya avocado ili ndi magalamu 8 a zakudya zamagetsi.
Njira Zabwino Zokusangalalira
Chifukwa chinanso cha avocado ndi chofunika kwambiri ngati chakudya cha detox ndichogwiritsiridwa ntchito monga choloŵa m'malo mwa zakudya zambiri zomwe zilibe malire pakamwa, makamaka mkaka ndi zonona. Ndizolemera zachilengedwe komanso zojambula zimapangitsa kuti smoothies azikhala bwino. Kuchetsa kumatha kuwonjezeredwa ku saladi kapena kupangidwanso.
13 - Blueberries
Mitengo yeniyeni yotchedwa detox, blueberries yodzaza ndi mavitamini ndi vitamini C, imakhala yotsika kwambiri (1/2 chikho ili ndi makilogalamu 44) ndipo imodzi imayikidwa pamwamba pa antioxidant mphamvu.
Blueberries amatenga mtundu wa buluu ku antioxidant pigments wotchedwa anthocyanins, omwe amathandiza kuteteza maselo kuwonongeke kwaulere, kukulitsa katemera wa glutathione, ndi kuteteza matenda a mtima, cataracts, glaucoma, zilonda zam'mimba, matenda a Alzheimer, matenda, shuga ndi khansa zina. Anthocyanins ingakhalenso yocheperachepera pochepetsa kuchepa kwa collagen ndi kulimbikitsa mitsempha ya magazi ndi capillaries.
Njira Zabwino Zokusangalalira
Blueberries ndi zokoma, choncho n'zosavuta kudya. Yesani kuwonjezera mwapang'ono kwa tirigu wanu, saladi kapena smoothie. Mu green smoothies, mtundu wakuda wabuluu ndi wokongola kwambiri pakusakaniza mtundu wa ndiwo zamasamba. Kapena khalani nawo okha ngati njira yokoma kuti mutsirire chakudya chanu.
14 - Ginger
Palibe mndandanda wa zakudya zotsekemera zomwe zingakhale zangwiro popanda ginger. Zakudya zachilengedwe zotsutsana ndi zotupa, ginger imathandizanso kuchepetsa kunyowa, kusintha chimbudzi, ndikulimbikitsanso kusokoneza mphamvu mwa kuyendetsa kayendetsedwe ka chakudya kudzera m'matumbo, chifukwa cha mankhwala otchedwa gingerols ndi shogaols.
Njira Zabwino Zokusangalalira
Yesani kupanga msuzi wa karoti wowongolera, wonjezerani ginger watsopano pogwiritsa ntchito saladi, kapena juicing msuzi watsopano pamodzi ndi ndiwo zamasamba.
15 - Kolifulawa
Musalole kuti kusowa kwawo kukupusitseni. Kolifulawa amachititsa mndandanda wa zakudya zowonjezera zowopsa chifukwa ndi masamba a cruciferous (banja lomwe limaphatikizapo broccoli, kabichi, ndi bok choy) omwe ali ndi mankhwala otchedwa phytochemicals otchedwa glucosinolates. Mankhwalawa amathyoka m'matumbo kuti asothiocynates ndi indole-3-carbinol, mankhwala omwe amachititsa kuti thupi liwononge thupi komanso kuteteza khansa.
Njira Zabwino Zokusangalalira
Mosiyana ndi masamba ena a cruciferous, kolifulawa amatha kudya zakudya zowonjezera. Odulidwa finely mu pulogalamu ya chakudya kenako steamed, kolifulawa amatha kufanana ndi mawonekedwe a mpunga. Zikhozanso kusungunuka monga njira zina kwa mbatata yosenda. Ngakhale kuti ilibe mtundu, kolifulawa kwenikweni ndi gwero la vitamini C, komanso fiber.
16 - Parsley
Zomwe zimadziwika kuti ndi zitsamba zophikira, parsley ili ndi vitamini C, chlorophyll, beta-carotene , vitamini K, ndi folate, zomwe zimafunikira thupi ndi detox. Parsley imayambitsanso ma glutathione ndipo imatha kupewa chiwindi chifukwa cha insulini.
Njira Zabwino Zokusangalalira
Yesani kudula parsley ndi kuwonjezera pa saladi kapena kuigwiritsa ntchito pambali kapena m'malo mwa basil mu pesto. Parsley ikhoza kuwonjezeredwa ndi timadziti kapena smoothies.
17 - Beets
Kutsekedwa ndi potaziyamu, zojambula, zowonjezera, ndi antioxidants, beets ndi chakudya cha star detox. Beets imakhala ndi betaine, kapepala komwe kamapezeka kuti kuchepetsa mazenera a zizindikiro zambiri zotupa, chitetezeni kuwononga chiwindi, komanso kuthandizira mafuta a chiwindi.
Ndili ndi utoto wokongola wofiira wofiira antioxidant pigment betacyanin, umene umapangitsa munthu kukhala ndi thanzi labwino komanso akhoza kupereka chithandizo chotsutsana ndi zotupa, antioxidant, ndi detoxification (makamaka kuthandizira kugwiritsidwa ntchito kwa glutathione 2). Beets ndi ochepa - 1/2 chikho cha beets muli makilogalamu 40.
Njira Zabwino Zokusangalalira
Yesani kuwonjezera beets yaiwisi ku saladi kapena yesani nyemba zofiira mu sangweji. Beets ingakhalenso juiced kapena kuwonjezera smoothies. Madzi a beet amawiri bwino ndi maapulo a juiced ndi ginger. Mavitamini a Beet ali ndi vitamini K, magnesium, potaziyamu, chitsulo, ndi antioxidant lutein.
Ngakhale beets angakhale odetsa, pogwiritsa ntchito magolovesi akhoza kuteteza motsutsana ndi manja ofiira ofiira ndi pepala lopangidwa ndi mapepala othandizira kapena mapepala odulidwa. Nyemba zimakhalanso zosangalatsa msuzi wa borscht. Dziwani kuti beets akhoza kutembenukira kwa kanthawi koweta zofiira kapena mkodzo.
18 - Teyi Yobiriwira
Ngati mukuyesera kuchepetsa kumwa khofi yanu, tiyi wobiriwira ndi malo abwino. Ali ndi caffeine (pafupifupi 15 mpaka 40 mg pa kapu) komanso ili ndi epigallocatechin-3-gallate (EGCG).
Mmodzi wamphamvu antioxidant, EGCG angateteze chiwindi kuti asawononge kuwonongeka kwa poizoni, kuteteza kuyika kwa okosijeni ya LDL cholesterol, ndipo zingathandize kupewa matenda a mtima ndi khansa zina.
19 - Fennel
Fennel, mzu wa masamba ndi licorice kukoma, ndi ochepa kwambiri mu zakudya ndipo ndizochokera bwino, potassium, ndi antioxidants monga anethole, phytochemical yomwe yapezeka kuti imachepetse kutupa. Imakhalanso ndi diuretic yofatsa, yomwe ingathandize ndi kuchotsa zinthu zoopsa kuchokera m'thupi Mphindi imodzi ya fennel yaiwisi ili ndi makilogalamu 14 okha.
Njira Zabwino Zokusangalalira
Nkhumba ya Fennel ingathe kudulidwa mopepuka ndipo imaphatikizidwa ku saladi kapena ikhoza kukhala juiced, pamodzi ndi maapulo, udzu winawake, kaloti, ndi mapeyala.
Nkhumba za Fennel zakhala zikugwiritsidwa ntchito ngati mankhwala ochotsera mimba, kunyalanyaza, kudzimbidwa ndi mpweya woipa. Yesani tiyi ya mbewu ya fennel, kapena tsaya pa fennel mbewu zatsopano mpweya kapena kuchepetsa chimbudzi.
20 - Zilonda
Zilondazi zimakhala ndi alpha-linolenic acid, mafuta ochepetsetsa omega-3 a mafuta omwe amawoneka kuti akuwongolera momwe thupi limagwiritsira ntchito insulini, hormone yomwe imachotsa shuga m'magazi. Amakhalanso ndi mchere wosungunuka komanso wosasungunuka, womwe umathandiza kuti thupi liwonongeke ndi kulimbitsa thupi nthawi zonse ndikuthandizira thupi kuti lichotse poizoni wambiri, cholesterol, ndi zinyalala. Zilondazi ndizomwe zimayambitsa manganese.
Njira Zabwino Zokusangalalira
Mukhoza kugula zitsamba zamagetsi m'masitolo ambiri ogulitsa zakudya komanso malo osungirako zakudya, koma kuti mukhale mwatsopano kwambiri, mungathe kudzipera nokha mu chopukusira khofi. Ndi bwino kugaya mbewu momwe mukufunira, pamene kukupera kumafupikitsa moyo wawo wa alumali.
Aperekenso pamsana, saladi, yogurt ndi mbale zina kapena kuonjezera zonse kwa blender pamene mukupanga smoothies. Miphika imatha kugwiritsidwa ntchito muzophika. Mbeu zimapanga gel osakaniza madzi, kotero zimatha kugwiritsidwa ntchito ngati dzira m'malo ena ophika.
Chodziwikiratu: Zomwe zili pa tsambali zimapangidwa pazinthu zophunzitsira zokha ndipo sizilowetsamo malangizo, matenda kapena chithandizo ndi dokotala wololedwa. Sichikutanthauza kubisa zonse zomwe zingatheke, kuyanjana kwa mankhwala, zochitika kapena zotsatirapo zoipa. Muyenera kupeza chithandizo chamankhwala mwamsanga pa nkhani iliyonse yathanzi ndikufunsani dokotala musanagwiritse ntchito mankhwala osakaniza kapena kusintha kwa regimen yanu.