Ngati mukukonda lingaliro la kuyeretsa dongosolo lanu lakumagazi, koma simukufuna kuchita ndi zakudya zowonjezera, mankhwala osokoneza bongo, tiyi , kapena zakudya zamtundu, pali zakudya zambiri komanso zamoyo zomwe zingathandize kusintha chimbudzi ndi kuchepetsa kutsekemera, mpweya, ndi kudzimbidwa. Nazi njira zisanu zosavuta kuti "muyeretse" dongosolo lanu:
1) Zowonjezera zipatso zanu zam'mawa ndi masamba
Yesetsani kudya masamba atatu kapena kuposerapo masamba ndi masamba awiri kapena kuposerapo zipatso tsiku lililonse koma osachepera asanu ndi limodzi mpaka khumi pa tsiku.
Ngati zokolola zatsopano sizipezeka, zokolola zakuda ndizo zotsatira zoyenera.
Zitsanzo zina ndi monga letesi, broccoli, tsabola, kaloti, nyemba zobiriwira, sikwashi, letesi, artichokes, kale, sipinachi, swiss chard, blueberries, mphesa, malalanje, ndi strawberries. Anthu omwe ali ndi vuto linalake la m'mimba akhoza kupindula ndi masamba omwe amatha kusungunula (vssoluble) monga zoloti, sikwashi, mbatata, mbatata, beet, parsnips, rutabagas, ndi turnips.
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2) Yesani zakudya zopangira mavitamini
Zakudya zomwe zimapindulitsa kwambiri zimakhala ndi tizilombo toyambitsa matenda, zomwe zimatithandiza kupititsa patsogolo chimbudzi, kuthandizira chitetezo cha mthupi, kuchepetsa kutupa, ndi kuonjezera chiĊµerengero chothandizira mabakiteriya omwe angathe kuvulaza m'matumbo. Matenda awiri omwe amagwiritsidwa ntchito kwambiri ndi mankhwalawa ndi Lactobacillus acidophilus m'mimba mwazing'ono komanso Bifidobacterium bifidum m'mimba yaikulu.
Ngakhale kuti maantibiobio alipo mu njira yowonjezeretsa, amatha kupezeka ndi kefir ndi yogurt (kuphatikizapo zopangidwa ndi kokonati, mpunga, soya, ndi zina zomwe sizimbudzi), kombucha, kvas, ndi zobiriwira monga sauerkraut ndi kim chi .
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3) Yesani mbewu zonse zolemera kwambiri
M'malo mwa mpunga woyera, bagels, mkate wamba, ndi pasta, yesetsani kudya zipatso za gluteni monga mpunga wofiira, quinoa (osati mbewu yeniyeni koma masamba), oat-cut-cut, millet, amaranth, buckwheat, ndi mpunga wakutchire.
Onaninso: Zakudya Zomwe Zimathandizira Kutsekedwa.
4) Imwani madzi ambiri
Madzi (pamodzi ndi supu, smoothies, ndi zina zamadzimadzi) ndizofunika kuti thupi likhale logwira bwino koma ambiri a ife sitimamwa mokwanira. Ndikofunika kwambiri kumwa zakumwa zamadzimadzi poonjezera zakudya zamtenda (kuchokera ku zipatso, masamba, mbewu ndi mbewu). Mtundu wa mkodzo wanu ukhoza kugwiritsidwa ntchito monga chitsogozo. Kawirikawiri, mkodzo wamtundu wobiriwira kapena utoto umasonyeza kuti mukupeza madzi okwanira, koma zambiri zimadalira chakudya chanu, matenda ena, ndi zina zotero. Kumbukirani kuti mavitamini ndi zakudya zina zingasinthe mtundu wa mkodzo (monga ma vitamini B ndi beets). Yesani tiyi, tiyi wobiriwira, madzi a mandimu, msuzi, ndi madzi amodzi.
5) Yesani mafakitale
Mitengoyi ndi mbewu zing'onozing'ono zomwe zingapangitse mchere wosakanikirana komanso wosasunthika ndipo zingathandize anthu ena kuti azikhala ndi ziboda kapena zotayirira. Mbeuzo ndizovuta pamene zili zonse, choncho ziyenera kukhala pansi pa khofi kapena zonunkhira kapena zonunkhira musanayambe kuwonjezera chakudya. Mankhwala ofewa, ofewa amagwira ntchito bwino pa oatmeal kapena saladi, ndipo amatha kuwonjezeredwa muesli, granola, katundu wophika, kapena smoothies.
Zakudya zina ziphatikizapo
- Nyemba ndi nyemba: Nkhumba zamtundu ndi zobiriwira zimakhala zosavuta kukumba ndikusowa nthawi yochepa. Nyemba zina zimaphatikizapo nyemba za impso, nyemba za pinto, nyemba za mungani, nyemba za garbanzo (nkhuku) ndi nyemba za adzuki.
- Mtedza ndi mbewu: Osatulutsa mtedza, mbewu, ndi nutters monga mbewu za dzungu, nthanga za chia, mbewu za sesame, mbewu za mpendadzuwa, amondi, mitsempha ndi walnuts.
- Zakudya za omega-3 zamtundu wa mafuta: Nsomba zofiira, zophika kapena zowonongeka mofanana monga anchovies, herring, mackerel, sardine, ndi salmon zakutchire
- Mafuta: Owonjezera mafuta azitona mafuta, mafuta a kokonati, mafuta a avocado.
Njira zina zoyeretsera thupi
Kusiyana kwa mvula
Kusiyanitsa pakati pa madzi otentha ndi ozizira kumawonjezereka kufalikira, komwe kumathandiza kubweretsa zakudya, mpweya ndi maselo a chitetezo cha mthupi kuti zikhale ndi zida zowonongeka ndi zopanikizika ndipo zimachotsa zinyalala zamadzimadzi, zotupa ndi zinthu zina zoopsa.
Yambani ndi madzi otentha amphindi atatu pambuyo pa mphindi imodzi ya madzi ozizira.
Bwerezani chitsanzo ichi kamodzi, nthawi zonse kutsirizira ndi kuzizira (mwachitsanzo mphindi zitatu kutentha - ozizira 1 mphindi - kutentha kwa mphindi zitatu - kuzizira kwa mphindi imodzi).
Psyllium
Psyllium ndi mitsempha yowonjezera yomwe imathandizira matumbo omwe amagwira ntchito, imatsuka matumbo a m'matumbo, ndipo imawonjezera kuchulukana ndi kuchepa kwa ziwalozo. Supuni imodzi ya piritsi ya psyllium ikhoza kusunthira mu madzi osachepera asanu ndi atatu. Kumwa mwamsanga.
Kusamala
Kumbukirani kuti palibe njira iliyonse yomwe aliyense amayenera. Ngati muli ndi kudzimbidwa, kupweteka m'mimba, gasi, ndi zizindikiro zina, nkofunika kulankhula ndi wothandizira zaumoyo wanu.
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.