Uma uthanda umqondo wokuhlanza uhlelo lwakho lokugaya, kodwa ungafuni ukukwenza ngokudla okudliwayo, ama-laxatives, ama- herbal teas , noma ama-colonics, kunezinto eziningi zokudla nezindlela zokuphila ezingasiza ekuthuthukiseni ukugaya nokunciphisa ukubhuka, igesi, kanye ukuqotshwa. Nazi izindlela ezinhlanu ezilula zoku "hlambulula" uhlelo lwakho:
1) Ukwandisa izithelo zakho zansuku zonke kanye nokudla kwemifino
Zama ukudla ama-mbolo amathathu noma ngaphezulu nemifino emibili noma ngaphezulu yezithelo ezintsha nsuku zonke kodwa okungenani inani eliyisishiyagalolunye kuya kweziyishumi ngosuku.
Uma umkhiqizo omusha awutholakali, ukukhiqizwa okufriziwe kuyindlela elandelayo engcono kakhulu.
Ezinye izibonelo zifaka i-ulethisi, i-broccoli, i-pepper bell, izaqathe, ubhontshisi obuhlaza, u-squash, ulethisi, ama-artichokes, i-kale, isipinashi, i-swiss chard, ama-blueberries, amagilebhisi, ama-orang, nama-strawberries. Abantu abanezimo ezithile zokugaya bangase bazuze emifino ephakeme kakhulu enqabeni (engahambisani ne-insoluble) fiber njenge-izaqathe, u-sikwashi, amazambane, amazambane, ama-beet, ama-parsnip, ama-rutabagas, nama-turnips.
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2) Zama ukudla okune-probiotic-rich
Ukudla okunezinzuzo ezincane eziphilayo ezizuzayo, okuthiwa ama-bacterium e-probiotic, kungasiza ekuthuthukiseni ukugaya, ukusekela isimiso somzimba sokuzivikela, ukunciphisa ukuvuvukala, nokuthuthukisa izinga elizuzisa amabhaktheriya angaba yingozi emanzini. Izinhlobo ezimbili ezivamile kakhulu zama-probiotics yi-Lactobacillus acidophilus emathunjini amancane no-Bifidobacterium bifidum emathunjini amakhulu.
Nakuba ama-probiotics atholakale efomini lokufaka isicelo, angatholakala futhi ku-kefir ne-yogurt (kuhlanganise nalabo abenziwe kusuka kakhukhunathi, ilayisi, soy, nezinye izilwane ezingekho "zobisi"), kombucha, kvas, kanye nemifino enothile njenge-sauerkraut ne-kim chi .
I-RELATED: i-Acidophilus nezinye iziProbiotics
3) Zama lezi zinhlamvu ezigcwele ucebile
Esikhundleni selayisi omhlophe, ama-bagels, isinkwa esicacile, ne-pasta, zama ukudla okusanhlamvu okungenayo i-gluten njengengilazi ebomvu, i-quinoa (hhayi okusanhlamvu okuyiqiniso kodwa isithombo), i-oats-cut cut, i-millet, i-amaranth, i-buckwheat, nelayisi lasendle.
Futhi ubone: 5 Ukudla Okusiza Ngokuqokwa.
4) Phuza amanzi amaningi
Amanzi (kanye nesobho, ama-smoothies, nezinye iziphuzo) kubalulekile ekusebenzeni kahle kokudla kodwa iningi lethu aliphuzi ngokwanele. Kubaluleke kakhulu ukuphuza uketshezi okwanele uma ukwandisa ukudla okufayilini (kusuka izithelo, imifino, okusanhlamvu kanye nembewu). Umbala womchamo wakho ungasetshenziswa njengesiqondiso. Ngokuvamile, umchamo ophuzi noma obomvu uveza ukuthi uthola uketshezi olwanele, kodwa okuningi kuxhomeke ekudleni kwakho, nezinye izimo zezempilo, njll. Futhi, khumbula ukuthi amavithamini nokudla okuthile kungashintsha umbala womchamo (njengamavithamini B kanye nama-beet). Zama itiye, itiye eluhlaza, amanzi alamula, umhluzi, namanzi ahlanzekile.
5) Zama ama-flaxseeds
Ama-flaxseeds yizinhlamvu ezincane ezinganikeza inhlanganisela emangalisayo ye-fibre etholakala kalula futhi engasetshenzisiwe futhi ingasiza abanye abantu ukuthi babe nokuqothulwa noma izihlalo ezivulekile. Imbewu yinkimbinkimbi uma iphelele, ngakho-ke kufanele ifakwe ekhofi noma i-spice grinder noma i-blender ngaphambi kokungeziwe ekudleni. Iphunga elimnandi, le-nutty lisebenza ngokufafaza nge-oatmeal noma i-salads, futhi ingabuyezelwa kwi-muesli, i-granola, izimpahla ezibhaka, noma ngisho nama-smoothies.
Okunye ukudla ukufaka
- Ubhontshisi namaqabunga: Ama-peas aphuzi aphuzi kanye nama-lentile alula ukugaya futhi adinga isikhathi esincane sokungena. Ezinye ubhontshisi zihlanganisa ubhontshisi bezinso, ubhontshisi we-pinto, ubhontshisi we-mung, ubhontshisi we-garbanzo (ama-chickpeas) nobhontshisi be-adzuki.
- Amantongomane nembewu: Amantongomane, imbewu, kanye nezitshalo ezingenakususwa njengezimpande, imbewu ye-chia, imbewu yesame, imbewu ye-sunflower, ama-alimondi, ama-cashews nama-walnuts.
- Ukudla okune-omega-3 fatty acid-ocebile: Izinhlanzi eziboshiwe, ezivutshiwe noma ezitshisiwe ngokulinganisela njenge-anchovies, i-herring, i-mackerel, i-sardine ne-salmon yasendle
- Amafutha: Amafutha omnqumo engeziwe, amafutha kakhukhunathi, i-avocado amafutha.
Ezinye izindlela zokuhlanza umzimba
Amanzi ahlukene
Ukuhlukana phakathi kwamanzi ashisayo nabandayo kubanda ukujikeleza, okusiza ukuletha izakhi, oksijeni kanye namaseli omzimba omzimba amathisimali akonakalisiwe futhi agxilile futhi athathe imfucuza yamanzi, imishanguzo evuthayo kanye nezinye izinto ezinobuthi.
Qala ngamaminithi amathathu wamanzi ashisayo alandelwe ngaphansi komzuzu owodwa wamanzi abandayo.
Phinda leli phethini okungenani kanye, njalo uqedile ngamakhaza (isib. Imizuzu emithathu eshisayo - 1 iminithi ebanda - imizuzu emithathu ishisa - 1 iminithi ebanda).
I-Psyllium
I-Psyllium iyinhlangano ye-fiber yokudla esekela umsebenzi ojwayelekile wesilonda, ihlanza ukugaya emathunjini emathunjini, futhi ikhulise ukwanda nokunethezeka kwezihlalo. Isipuni esisodwa se-psyllium powder singashuthukiswa sibe okungenani ama-ounces ayisishiyagalombili wamanzi. Phuza ngokushesha.
Ukuqapha
Khumbula ukuthi ayikho indlela eyodwa yokulungele wonke umuntu. Uma ubhekene nokuqotshwa, ukuvimbela esiswini, igesi nezinye izimpawu, kubalulekile ukukhuluma nomhlinzeki wakho wezempilo.
Ukuziphendulela: Ulwazi oluqukethwe kule sayithi luhloswe ngezinjongo zemfundo kuphela futhi aluthathi iseluleko, ukuxilongwa noma ukwelashwa ngudokotela olayisensi. Akuhloselwe ukumboza zonke izinyathelo zokuqapha, ukusebenzisana kwezidakamizwa, izimo noma imiphumela emibi. Kufanele ufune ukunakekelwa okusheshayo kwezokwelapha kunoma yiziphi izinkinga zezempilo bese uthintana nodokotela wakho ngaphambi kokusebenzisa enye imithi noma wenze ushintsho ohlelweni lwakho.