Chakudya chowoneka chophikira chimaphatikizapo chakudya chonse chosasinthika chomwe sichinawotchedwe pamwamba 118 F (48 C). Magulu akuluakulu a zakudya ndi zipatso, ndiwo zamasamba, mbewu, mtedza, mbewu, ndiwo zamasamba komanso mafuta.
Pano pali mndandanda wa zakudya zakuda. Zakudya zina, monga zipatso ndi ndiwo zamasamba, ndizosavuta kuziwona ngati zophweka. Zosakaniza zina, monga nut butters, mphala wa agave, mkaka wama almond, mafuta a maolivi, msuzi wa soya, ndi kakale sizinthu zobiriwira, kotero muyenera kuĊµerenga malemba ndi kutenga nthawi kuti mupeze malemba omwe amapita.
Zamasamba
Gwiritsani ntchito masamba mu saladi, smoothies, mavalidwe ophatikizana, ndi msuzi. Zamasamba zingathenso kusungunuka kapena kusungunuka. Masamba obiriwira omwe akhala blanched kapena owiritsa asanakhale ozizira saganiziridwa kuti ndi owoneka.
Zomera zowonjezera ndizo:
- Arugula
- Beets
- Tsabola wa Bell: wofiira, lalanje, wachikasu
- Bok choy
- Burokoli
- Kolifulawa
- Selari
- Collard amadyera
- Mkhaka
- Adyo
- Ginger
- Tsabola wa jalapeno
- Kale
- Letisi
- Anyezi
- Nandolo
- Romaine
- Sipinachi
- Swiss chard
- Tomato
- Watercress
- Zukini
Komanso yang'anani masamba a m'nyanja:
- Arame
- Dulse
- Kelp
- Kelp noodles
- Zithunzi za Nori (zosasokonezeka)
- Wakami
Zipatso
Zipatso zikhoza kukhala zouma, zouma, zowonongeka, kapena zimagwiritsidwa ntchito mu timadziti kapena smoothies. Zipatso zobiriwira zimaonedwa ngati zakuda. Zipatso zazikulu ndizo:
- apulosi
- Apurikoti
- Peyala
- Nthochi
- Mabulosi abulu
- Mphesa
- Mandimu
- Layimu
- mango
- lalanje
- Papaya
- Chinanazi
- maula
- Rasipiberi
- sitiroberi
Komanso yang'anani zipatso zowuma ndi superfoods:
- Cacao ufa, yaiwisi
- Cacao nibs
- Carob powder
- Cranberries
- Masiku
- Goji zipatso
- Zokola
- Tomato wouma ndi dzuwa
Mtedza ndi Mbewu
Fufuzani zakuda ndi zopangidwa ndi mtedza komanso mbewu.
Gwiritsani ntchito smoothies, pesto, mandimu, ndi tchizi zosakoma, za kirimu, ndi ayisikilimu.
- Amondi
- Mitsuko ya Brazil
- Madzi
- Mbeu za Chia
- Mbewu ya nkhono
- Nkhono
- Imani mbewu
- Macadamia mtedza
- Pecans
- Mtedza wa pine
- Pistachios
- Nkhumba za dzungu
- Mbeu za Sesame
- Mbeu za mpendadzuwa
- Walnuts
- Mtedza wa amondi, yaiwisi
- Katsamba wamafuta, yaiwisi
- Tahini (sesame mbewu batala), yaiwisi
- Nkhono ndi mbewu "zamadzi"
- Osowa mbewu (monga chia, fulakesi), yaiwisi
Mbewu
- Millet
- Mababu a Buckwheat
- Kamut
- Kinoya
- Oats
- Zakudya zopatsa
- Kutchulidwa
- Magulu a tirigu
- Mchele wam'tchire
Nyemba ndi masamba
Zouma, zosaphika, komanso zopangidwa ndi organic.
- Lentils
- Chikapu
- Adzuki nyemba
- Nyemba za mung
Mafuta
- Zolemba
- Kokonati mafuta ndi mafuta, yaiwisi
- Mafuta olimbitsa thupi omwe ali ovuta kwambiri
- Chia mafuta
- Mafuta a nthanga, yaiwisi
- Dulani mafuta a mbewu, yaiwisi
- Mafuta a azitona (ozizira ozizira, osakwatiwa)
Zakudya
- Udzu wa balere
- Masamba kapena madzi a zipatso (mwatsopano kapena ozizira, osadziwika)
- Madzi a kokonati aang'ono
- Wheatgrass
Zakudya Zamadzimadzi
- Koconut kefir
- Mtedza wa kokonati
- Kimchi
- Miso kusakaniza
- Rejuvelac
- Sauerkraut
Zitsamba, Zodzoladzola, ndi Zokometsera
- Apple cider viniga
- Basil
- Madzi a Bragg Aminos
- Cayenne
- Mchere wamchere wa Celtic
- Chives
- Chokoleti, chofiira
- Sakinoni, nthaka
- Chitowe, nthaka kapena mbewu
- Amakongoletsa
- Katsabola
- Mizu ya ginger
- Nama shoyu (yaiwisi soyi msuzi)
- Parsley
- Kukuda uchi
- Mchere wa Himalayan
- Mavotu a vanilla, yaiwisi
- Vinegars
Zokoma
Zosangalatsa zambiri zimakonzedwa osati zowonongeka.
- Nkhumba yamagazi , yaiwisi
- Mchere wa kokonati
- Uchi, wamafuta
- Mesquite ufa
- Stevia powder
- Tsiku shuga
- Mazira a Yacon
Malangizo
- Anthu ena amene amatsatira zakudya zopanda zakudya amadya zakudya zopitirira 100 peresenti. Yesetsani kusamala.
- Ngakhale anthu ena omwe amatsatira chakudya chowoneka chowopsa ndi zamoyo zomwe zimatanthawuza kuti sadya nyama iliyonse, ena amadya nyama monga mkaka, nyama, sushi, uchi, ndi njuchi.
- Zakudya zomwe mawu owotcha, owomedwa, owotcha, ophika, ophika, kapena ophikidwa pa chizindikirowo si obiriwira.
- Zakudya zam'chitini sizimayengedwa ngati zakuda.
- Tiyi ya mchere (ngakhale yopangidwa ndi madzi yotentha mpaka 118 F) sichimawoneka ngati yaiwisi chifukwa masamba amatha kutenthetsa nthawi yopanga mankhwala.
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.