Zokuthandizani kuti mupindule kwambiri ndi zakudya za detox
Lingaliro la kupita kwa masiku asanu ndi awiri a zakudya zowonongeka zingakhale zovuta kwambiri. Ndi zakudya zambiri zosiyana siyana zomwe zili pa intaneti komanso m'mabuku, ndizovuta kuti mudziwe njira yomwe ili yabwino kwa inu. Ndipo monga momwe-kudzidzimadzimadziko kumakhala kosavuta, ndi kosavuta kuiwala cholinga choyeretsa: kuyang'ana pa zakudya zonse, zosagwiritsidwa ntchito zomwe zimakulitsa thupi lanu ndi kuchepetsa katundu wanu woopsa.
Chakudya cha masiku asanu ndi awiri chothandizira chingakhale chothandiza ngati mukuchigwiritsa ntchito kuti muyambe kudya bwino. Koma kuyambira payekha nthawi zonse kuti "kudya" ndi kumwa "zolakwika" si njira yabwino.
Kuti mupeze njira zogwiritsira ntchito zakudya zowonongeka, samayireni mafakitale atsopano omwe angayambitse kudya zakudya zopanda thanzi ndikutsatira ndondomeko yowonjezereka yomwe imakulimbikitsani kuti mubwererenso kuzomwe mukudya bwino komanso kuti mukhale ndi moyo wosatha.
Kuchokera pamakonzedwe anu okhudzana ndi zakudya zowonjezereka, takuikirani njira yathanzi komanso yothandiza kwambiri yoyeretsa.
Kukonzekera Zakudya Zanu Zamasiku Detox
Kuti musamangodzimva ngati mukudwala mutu kapena kupwetekedwa mtima, yesetsani kutulutsa mankhwala a caffeine, shuga, zakudya zowonongeka, ndi zotsekemera zokometsetsa m'masiku omwe mumatsogolera zakudya zanu. Ngati simunakonzere kusiya cafineine, pitani ku zakumwa zochepa monga coffee tea, white tea , kapena matcha .
Pakukonzekera, muyenera kuyesetsa kukonza chakudya chanu sabata. Pogwiritsa ntchito ndondomeko yanu yodyera mosamala, simudzasochera ku zakudya zanu. Mwinanso mukufuna kutenga nthawiyi kuti muchotse khitchini yanu ya zakudya kapena zakumwa zilizonse zomwe zingakuyeseni mukamatsuka.
Nzeru kwambiri kwa oyamba zidole: ngati mumagwira ntchito sabata, ndibwino kuti muyambe kudzipangitsa kuti muzikhala ndi Lachisanu. Njirayi imapereka nthawi yowonjezereka m'masiku oyamba a zakudya zanu, zomwe zimakhala zovuta kwambiri.
Zomwe Mungadye pa Zakudya Zanu za Detox: Zitsanzo Zosankha
Palibe malamulo ovuta komanso ofulumira omwe muyenera kuika mu chakudya chanu cha mlungu. Komabe, cholinga chanu chiyenera kukhala kuganizira za masamba oyeretsa ndi zowonjezera antioxidant komanso zakudya zam'mwamba monga zakudya zonse, mtedza, ndi mbewu. Pamene mukumanga zakudya zanu kuzungulira zakudya izi, onetsetsani kuti mukudya moyenera.
Kuonjezerapo, mutha kudya zakudya zowonjezera mavitamini ndi mapuloteni omwe amapangidwa ndi zomera komanso mavitamini olemera omwe amawoneka ngati miso. Nazi zina zowonjezera malingaliro othandizira pokonzekera chakudya cha sabata:
- Idyani zipatso zam'mudzi, zipatso ndi masamba. Yesani saladi ndi masamba a nyengo, zipatso zonse, smoothies, timadziti (monga beet, karoti, apulo ndi madzi a ginger kapena madzi a masamba obiriwira ).
- Sangalalani ndi zakudya zokwanira. Chakudya chilichonse chiyenera kuphatikizapo mapuloteni, mafuta abwino, mapiritsi apamwamba, carbs onse, ndi zipatso ndi ndiwo zamasamba. Pofuna kudzoza, fufuzani maphikidwe athu opangidwa ndi akatswiri omwe tawunikira pano chifukwa cha miyala yamtengo wapatali monga Red Curry Lentil Soup Ndi Kale kapena Chickpea Buddha Bowl .
- Sankhani maphikidwe osiyanasiyana . Yesetsani kupeza masamba osiyanasiyana pa mbale yanu, monga masamba amdima, beets, artichokes, anyezi, kaloti, ndi nkhaka. Onjezani nkhuku zophika, avocado, mpunga wofiirira, mbatata, zophika, mavitamini, mavitamini, ndi zakudya zina zomwe zimakhala ndi mapuloteni, mavitamini, ndi mafuta. Chabwino, yang'anani maphikidwe omwe amaphatikizapo mitundu yosiyanasiyana ya zomera monga Sweet Potato ndi Red Cabbage Lawlaw .
- Chakumwa. Ngati mumakonda kudya zomwezo pa kadzutsa, yesani oatmeal, smoothie , zipatso zatsopano, mbale yachakudya, kapena chia pudding .
- Zosakaniza. Zina mwazing'onoting'ono monga White Bean ndi Cashew Dip kapena Roasted Red Beet Hummus ndi masamba kapena Cumin-Lime Zophika Chickpeas .
- Chakudya kapena chakudya. Chakudya chokwanira chingakhale ndi kapu ya portobello yomwe imaphatikizidwa ndi mafuta ndi kuphika, Msuzi wa Butternut Squash , Chophika Chokha Chokha Chili , Chikapu Chokongoletsedwa, Zakudya Zokometsetsa Zakuchi, Arugula Tostadas .
Zimene Muyenera Kupewa pa Zakudya Zanu za Detox
Mu zakudya zanu zonse zamasiku asanu ndi awiri muyenera kuchotsa zakudya zowonongeka ndi zakudya ziri ndi shuga wambiri, komanso mkaka ndi tirigu. Caffeine imakhalanso malire, komanso zakudya zina zomwe zimapezeka m'thupi komanso m'magulu .
Pewani zakumwa zauchidakwa (monga vinyo, mowa, ndi mizimu) pamene mukuyeretsa. Mowa umagwiritsidwa ntchito kwambiri m'thupi makamaka ndi chiwindi. Amathyoledwa mwachidule kwa acetaldehyde, mankhwala omwe angathe kuwononga maselo a chiwindi ndi matenda a thupi, asanathyoledwe ndi kuchotsedwa m'thupi. Kuwonjezera pa kuyatsa katundu pa chiwindi, kupewa kumwa mowa (ndi khofi) kwa sabata kungathandize kusintha makhalidwe omwe mwalima.
Kusunga Madzi
Kumwa madzi ochulukirapo kungathenso kuthamangitsa poizoni. Pamene mukudya zakudya zowonongeka, yesetsani kumamwa magalasi asanu ndi atatu a madzi osungunuka tsiku ndi tsiku. Izi zimaphatikizapo kapu yamadzi (malo ozizira kapena otentha) mukadzuka mmawa. Chinthu chothandiza: kusankha madzi a mandimu kapena DIY mumadzi kumathandiza kuchepetsa zotsatira zowonongeka kwa m'mawa.
Anthu ena amafunikira madzi ambiri, ndipo anthu ena amafunikira zosowa. Ngakhale kuti mungatenge ludzu ngati chitsogozo, mungafune kuonana ndi dokotala wanu za momwe mukuyenera kudya.
Kuchita
Kuchita masewera olimbitsa thupi kumawonjezera kuyendayenda ndipo, kumathandizanso thupi lanu kuthetsa poizoni. Kuti muyambe kuyendetsa panthawi ya zakudya zanu zowonjezereka, onetsetsani kuti muli ndi zolimbitsa thupi tsiku ndi tsiku. Mukhoza kuyesa kuyenda panthawi yopuma chamadzulo, mwachitsanzo, kapena kutenga nawo mbali mu kalasi yobwezeretsa.
Popeza kuti mphamvu yanu imatha kugwidwa m'masiku oyamba a zakudya zanu, zingakhale zothandiza kusiya nthawi yanu yochita masewera olimbitsa thupi. Ngati simukuchita masewera olimbitsa thupi, lankhulani ndi dokotala musanayambe kuchita masewera olimbitsa thupi.
Kudzikonda ndi Detox Yanu Yopatsa: Zolinga Zomwe Muyenera Kuziganizira
Chakudya chochotsa minofu sikutanthauza kudziletsa nokha pa zakudya kapena ntchito zina-ndiko kusamalira bwino thupi lanu ndi malingaliro anu kuti mukhale osangalala tsiku ndi tsiku. Yesetsani kugwiritsa ntchito nthawiyi kuti mulimbikitse kudzikonda kwanu, monga kukonzanso nthawi yanu yogona komanso kudzipiritsa minofu (mankhwala omwe amalingalira polimbikitsa kutulutsa poizoni).
Zakudya zisanu ndi ziwiri za masiku ano ndi mwayi wapadera wosamalira njira zatsopano zosamalira nkhawa. Kuti muchepetse kupanikizika kwa tsiku ndi tsiku ndikupeza njira yanu yowonjezerera, yesetsani kupuma mokwanira, kupuma msanga, kusinkhasinkha maganizo, kapena yoga. Ngakhale njira zosavuta monga kumvetsera nyimbo, kupita kuyenda mofulumira, kuyendetsa mu kabati, kapena kupota ndi buku lokonda kwambiri lingathandize kuchepetsa malingaliro anu.
Kulimbana ndi Mavuto Okula
Ngati simukuzoloŵera kudya zakudya zambiri, zingatenge masiku angapo kuti thupi lanu lizigwirizana ndi zakudya zakuthambo. Pofuna kutulutsa thupi lanu, yesetsani kudula tiyi (monga tiyi ya ginger, tiyi ya peppermint, tiyi ya caraway, kapena tiyi ya sinamoni).
Ngati chakudya chanu cha masiku asanu ndi awiri chimalemera kwambiri nyemba, yesetsani kuwonjezera kagawo kamene mumayambira mukakonza nyemba zouma.
Kumbukirani kuti tsiku lachinayi kapena tsiku lachisanu cha zakudya za detox, anthu ambiri amayamba kumva mwamphamvu ndikuzindikira kuti kuyamwa kwawo kukukula.
Kukonzekera Zakudya Zanu Zomwe Zinachitika Pakutha
Pamene mukuyendetsa zakudya zamtundu wanu, mungapeze kusintha kosavuta monga kumwa madzi ambiri kapena kudya masamba ambiri kungakhudze kwambiri moyo wanu wa tsiku ndi tsiku. Ndipotu, amaganiza kuti njira ya masiku asanu ndi awiri ndiyo njira yabwino yoyesera zakudya zosiyanasiyana, maphikidwe, ndi zizoloŵezi za moyo. Kuti mumange pazowonjezereka, pewani kudya zakudya zochepa pokhapokha mutakhala ndi makhalidwe atsopano (monga kudya katatu masamba pa chakudya chamadzulo ndi chakudya chamadzulo).
Mawu othandizira: Musayesere kusintha zinthu zambiri mwakamodzi. Kafukufuku amasonyeza kuti anthu amapanga zizoloŵezi zabwinobwino poyesera kuchita zinthu zosavuta (monga kumwa madzi ochuluka) m'malo moyesetsa kukhala ndi machitidwe ambiri.
Zowonjezera, kafukufuku wina amasonyeza kuti zizoloŵezi zathanzi zingathe kutenga masabata asanu ndi limodzi kuti zikhale zozikika-ndipo kudzipangitsa nokha ku madalitso ang'onoang'ono kungakuthandizeni kuti mumamatire ndi kusintha kumeneko.
Kubwereza Zakudya Zanu za Detox Tsiku Lanu
Othandiza pa zakudya za detox nthawi zambiri amalimbikitsa kuyeretsa kangapo pachaka kuti mukhale ndi thanzi labwino komanso kupewa matenda. Pobwereza detox yanu, yesetsani kugwirizanitsa mitundu ndi zakudya zomwe mukudya kusiyana ndi zomwe mudali kudya. Kuyesera njira zatsopano za ukhondo pa tsiku lanu la masiku asanu ndi awiri a detox zingakupatseni zifukwa zamphamvu za momwe mungapezere thanzi labwino chaka chonse.
Mawu Ochokera
Zakudya zamasiku asanu ndi awiri zosayenera siziyenera kwa anthu onse. Ngati muli ndi matenda aakulu monga chiwindi, matenda a shuga, khansara, matenda a impso, kapena matenda odwala, ndizofunika kuti mufunsane ndi dokotala musanayambe kudya zakudya zanu.
Ngati muli ndi nkhawa zokhudzana ndi kusintha kwa zakudya zanu, lankhulani ndi dokotala wanu kuti mudziwe ngati chakudya cha masiku asanu ndi awiri chiyenera kukuthandizani.
> Zotsatira:
> Gardner B, Lally P, J J. Wardle Kupanga zaumoyo: psychology ya "chikhalidwe-mapangidwe" ndi kachitidwe kawirikawiri. British Journal ya General Practice. 2012; 62 (605): 664-666.
> Gardner B, Madzi K, Wardle J, McGowan L. Kugwiritsa ntchito chizoloŵezi, ndikuchita chizoloŵezi: kuyesa njira ndi kuyesa kulandira kwa chizoloŵezi chokhala ndi chizoloŵezi cha kusintha kwa khalidwe. Int J Phys Act Behav. 2014 Oct 30; 11: 135.
> Mtengo, W, Neal, DT. Wathanzi kudzera mu chizolowezi: Njira zothandiza kukhazikitsa ndi kusunga khalidwe labwino. Sayansi ndi ndondomeko ya makhalidwe. Volume 2, Issue 1, 2016. pp. 71-83.
> Zolinga: Zomwe zili pa tsambali zimapangidwira cholinga cha maphunziro okha 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.