Idyani Zakudya Zomwe Mungagwiritse Bongo Loyambiranso
Kaya ndi chifukwa cha maholide kapena ndondomeko yoyenera, nthawi zina kudya kwathu kungagwiritsidwe ntchito pang'ono kuti tibwererenso. Ndi pamene anthu amayamba kudya zakudya zamtundu winawake kapena kuyeretsa. Kwa ena, zingakhale zokhudzana ndi kuchepetsa shuga woyengedwa, pamene ena angafune kudula nyama ndi zina, monga mowa, kapena 3 koloko masana.
Simukusowa madzi kumatsuka. Kudalira zakudya zophikidwa kunyumba ndi masamba, zipatso, mapuloteni osakwanira, mbewu zonse, komanso mafuta abwino monga avocada, mafuta, ndi mtedza zimakulolani kuti mubwerenso, ndikuyembekeza kuti mupitirize kupanga zakudya zabwinozi. zochita zanu za tsiku ndi tsiku.
Pofuna kuthandizira kuti muyambe kudya komanso kubwereranso, ganizirani kuphatikizapo zakudya zoterezi zomwe mukudya.
Zamasamba
Zamasamba zimakhala ndi mankhwala ochulukirapo ( phytochemicals ) omwe amawunikira kuti angathe kulamulira mahomoni, amachititsa chitetezo cha mthupi, komanso kuteteza maselo a thupi lathu.
Chikhalidwe chabwino cha thumbu ndi kuika masamba kumadyerero ambiri, kudzaza pafupifupi theka la mbale iliyonse ndi masamba obiriwira (kapena olimba kwambiri).
Masamba omwe amaganiziridwa kuti ndi abwino kwambiri pa chiwindi cha chiwindi ndi oyezi anyezi, adyo, beets, artichokes, ndi masamba a cruciferous monga broccoli, kolifulawa, kabichi, masamba a collard, kale, ndi Brussels zimamera.
Zakudya zina monga katsitsumzukwa, kaloti, udzu winawake, nkhaka, endives, jicama, kohlrabi, leeks, letesi, okra, parsnips, radishes, rutabaga, nthanda za chisanu, sipinachi, ziphuphu, sikwashi, mbatata, turnips, watercress, yams, yucca , zukini, ndi ndiwo zamasamba kuphatikizapo arame, dulse, hijiki, kelp, nori sheets, ndi wakame.
Zipatso
Monga masamba, zipatso zimakhala ndi phytonutrients zomwe zingapereke ubwino wathanzi. Cholinga cha zipatso zisanu ndi zisanu ndi zisanu ndi zitatu za masamba ndi ndiwo zamasamba patsiku.
Sankhani zipatso zonse (zatsopano kapena mazira), monga maapulo, apricots, mabulosi akuda, blueberries, cantaloupe, yamatcheri, cranberries, zipatso za mphesa, nkhuyu, mphesa, guwa, kiwi, mandimu, mandimu, loganberries, mandango, vwende, nectarines, malalanje, papaya , mapeyala, mapeyala, chinanazi, plums, makangaza, prunes, raspberries, strawberries, tangerines, ndi mavwende.
Nkhumba Zonse ndi Makampani Ovuta
Aliyense ali ndi ma carbs (kawirikawiri pasta ndi mkate), koma ino ndi nthawi yabwino kuyesera ndi kuyesa magwero ena a mbewu zonse ndi ma carb complex, monga:
- Mpunga
- Kinoya
- Balere
- Buckwheat
- Farro
- Freekeh
- Millet
- Amaranth
- Mchele wam'tchire
- Imani
- Tapioca
- Arrowroot
- Oats
- Zima sikwashi
- Zakudya zokoma
Amagwiritsa ntchito mbewu zosakonzedweratu, komanso ayesetseni mankhwala opangidwa kuchokera pamwambapa, kuphatikizapo msipu wofiira, buckwheat soba Zakudyazi, zitsulo zamagalasi, kelp noodles , Zakudya za nyemba za nyemba, nyemba zamasamba , mpunga wa mpunga, mkate wa quinoa, mkate wopanda gluten, ndi mpunga wa mpunga.
Nyemba ndi masamba
Nyemba ndi nyemba zimakhala ndi mitsempha yambiri, mapuloteni, ndi chitsulo. Iwo ndi otsika mtengo kwambiri kusiyana ndi mapuloteni a nyama. Yesani:
- Dulani nyemba ndi nandolo wobiriwira
- Mphungu (zofiira, zofiira, zobiriwira, zachikasu, French, du Puy)
- Nyemba zina ndi nyemba, monga adzuki, cannellini, chickpeas, wakuda, nandolo zakuda, impso, ndi lima.
Mafuta
Pakati pa kuyeretsa, onetsetsani mafuta ku zakudya monga avocado, mtedza wakuda ndi mbewu, kokonati, ndi nut ndi batala mbewu:
- Amondi
- Nkhumba ya Brazil
- Cashew
- Chia
- Hazelnut
- Dulani nyemba, mtedza wa mphuno, mitima yamkati
- Macadamia Nut
- Pecan
- Nkhuni ya paini
- Pistachio
- Dzungu
- Mbeu za Sesame
- Mbeu za mpendadzuwa
- Mbewu ya nkhono
- Poppy Mbeu
- Walnuts
- Kokonati
- Mtedza ndi mbewu ya batala, monga tahini, mafuta a amondi, mafuta a mtedza
Ngati mukuphika mafuta, yesetsani kugwiritsa ntchito mafuta okwera kwambiri, ozizira ozizira, osayika, monga:
- Mafuta a azitona
- Ikani mafuta
- Mafuta a thonje
- Mafuta a amondi
- Mafuta opuma
- Kokonati mafuta
- Mafuta a hazelnut
- Mafuta a dzungu
- Mafuta a Walnut
- Mafuta, mafuta a zitsamba, ndi mafuta a mpendadzuwa ochepa.
Amayi ndi Amayi Otsatsa Maziwa
Ngakhale kuti kuyeretsa kawirikawiri kumalimbikitsa kuti musiye mkaka kwa kanthaŵi kochepa, zina zimaphatikizapo mavitamini obirira a yogetsi ndi a kefir.
Mmalo mwa mkaka, taganizirani kuyesa imodzi mwa izi "zamasamba" zochokera ku zomera:
- Mkaka wopanda mtedza wotsekemera, monga mkaka wa amondi kapena mkaka
- Ikani mkaka wa mbewu
- Mkaka wa mpunga (unsweetened)
- Mkaka wolepheretsa
- Mkaka wa kokonati
Zakudya
Kawirikawiri, ndibwino kugwiritsa ntchito ludzu lanu kutsogolera momwe mumamwa, ngakhale kuti anthu ena ali ndi zifukwa zomwe zingafune kuti amwe mowa.
Mungasankhe kuchepetsa kumwa mowa ndi kumwa khofi, kusuta tiyi, zobiriwira kapena tiyi woyera. Nazi zina zomwe mungasankhe:
- Madzi osakaniza (nthawi zina amatchedwa " detox madzi ")
- Mitengo yowonjezera zomera monga mkaka wa mpunga, mkaka wa amondi, mkaka wa hemp.
- Madzi a kokonati
- Madzi a mandimu
- Matenda a zitsamba, monga rooibos, tiyi ya sinamoni, tiyi ya ginger
- Tiyi wobiriwira , tiyi woyera
- Kombucha (unsweetened)
- Madzi osasuntha opangidwa kuchokera ku zipatso ndi masamba
- Mchere kapena madzi a seltzer
- Kumwa kapena smoothies ndi zololedwa
Ngati simungatayike kapu ya m'mawa, yesetsani kuikamo kapu imodzi yokha (komanso kupewa kumwasadira).
Zikumbutso
Zatsopano ndi zouma zitsamba ndi zonunkhira zingapangitse chakudya chirichonse kukhala chokoma, popanda kuwonjezera shuga kapena mchere. Chotsani zitsamba zatsopano monga basil, chives, cilantro, katsabola, timbewu tonunkhira, oregano, parsley, rosemary, sage, tarragon, kapena thyme.
Zodzoladzola zomwe mungathe kuziphika ndi monga allspice, anise, mbewu za caraway, cardamom, mbewu za celery, sinamoni, cloves, coriander, chitowe, nutmeg, safironi, tamarind, kapena turmeric.
Ginger watsopano kapena yaiwisi ndi adyo akhoza kupanga chakudya chokha mwamsanga. Nazi zina zowonjezera ndi zosakaniza zomwe mungaganizire:
- Viniga (monga apulo cider viniga, balsamic, kokonati, vinyo wofiira kapena woyera, viniga wosuta)
- Soda yophika kapena ufa wophika
- Kokonati amino acid
- Nsomba ya nsomba
- Nama shoyu
- Yisiti ya zakudya
- Miso
- Azitona
- Lemoni ndi mandimu
- Cacao ufa ndi ma cocoo nibs
- Carob powder
- Mchere wamchere
- Msuwa
- Tamari wopanda tirigu
Shuga ndi Zosangalatsa Zina
Kulepheretsa kudya kwa maswiti ndi shuga kuchokera ku magwero onse kudzapita kutali. Ngati mutha kugwiritsa ntchito sweetener, sankhani zinthu zachilengedwe monga zotsatirazi:
- Msuzi wa mpunga wa Brown
- Mchere wa kokonati
- Zipatso zouma, pang'ono
- Monk zipatso
- Stevia
- Mabala a mapulo
- Uchi
- Blackstrap molasses
- Kupanikizana kwa zipatso 100%
Chakudya cha mchere, sankhani zipatso zatsopano kapena zatsopano kapena yesani mchere wofiira kapena mazira ophika ndi mkaka (kapena yogurt) ndi zipatso.
Animal Protein
Zakudya za Detox zimasiyana pa funso la kuphatikizapo mapuloteni a nyama. Ngati mukufuna kudya, ganizirani zotsatirazi:
- Organic Turkey
- Nkhuku yamoyo, makamaka kudya
- Nsomba zakutchire, zamadzi ozizira, monga salamoni ya Alaska
- Anchovies, sardines
- nkhosa
- Masewera achilengedwe, monga bison, pheasant, zinziri, nyama zamphongo, njuchi, nthiwatiwa
Mawu Ochokera
Sitikudzitaya nokha, kudya chakudya, kapena kumwa madzi oletsa kwambiri. Cholinga chachikulu ndicho kupanga zakudya zabwino ndi zokoma kukhala mbali ya tsiku ndi tsiku, ndikupanga kusintha kwa moyo wanu komwe kumatha ngakhale mutadya zakudya zowonjezera.
Gwiritsani ntchito ngati nthawi yakuyesera maphikidwe atsopano ndi njira zophika. Mwina mungapeze kuti sikwashi ya spaghetti si yovuta kwambiri kukonzekera kusiyana ndi pasitala woyera, kolifulawa yokazinga akhoza kukhala yowonjezera chokoma ngati ili ndi zitsamba ndi mchere wa m'nyanja, kapena kuti pali mkaka wokoma monga mankhwala a amondi kapena macadamia mkaka.
> Zotsatira:
> Institute of Medicine. 2005. Zowonjezera Zowonjezera Zakudya za Mphamvu, Zakudya Zamadzimadzi, Fiber, Fat, Fatty Acids, Cholesterol, Mapuloteni, ndi Amino Acids. Washington, DC: National Academy Press. do: https: //doi.org/10.17226/10490.
> Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. USDA National Nutrient Database ya Standard Reference, Release 28. https://ndb.nal.usda.gov/ndb/nutrients/index.
> 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 kufufuza chithandizo chamankhwala mwamsanga pazochitika zina zaumoyo ndikufunsani dokotala musanagwiritse ntchito mankhwala ena osasintha kapena kusintha chilichonse ku regimen yanu.