Amathiphu ekuthola okuningi kokudla kwe-detox
Umcabango wokwenza ukudla kwe-detox yosuku lwesikhombisa kungaba nzima kakhulu. Ngokudla okuningi okungafani okukhona ku-intanethi nakuzincwadi, kunzima ukutshela ukuthi iyiphi indlela efanele kuwe. Futhi njengoba kwenza-it-yourself detox iba yindlela evamile, kulula kakhulu ukungaziqondi ngenhloso yokuhlanza: ugxile ekudleni konke okungahambi kahle okukhulisa umzimba wakho nokunciphisa umthwalo wakho onobuthi.
Ukudliwa kwe-detox yosuku lwesikhombisa kungasiza uma uyisebenzisa njengendlela yokuqala indlela enempilo phambili uma kuziwa ekudleni kwakho. Kodwa ukuqala ngokuphindaphindiwe ngokuphindaphindiwe ukuze "ulungile" ukudla nokuphuza "okungalungile" akuyona indlela enempilo.
Ukuze uthole indlela ehlakaniphile yokudla okudonswayo, khohlwa izindlela zokugcina ezingabangela ukudla okungahambi kahle futhi ulandele uhlelo oluqondakalayo olukugqugquzela ukuthi ubuyele ekusekelweni okunempilo futhi wenze umthelela ohlala njalo empilweni yakho.
Kusukela kuzinyathelo zokulungiselela ukuya ekudleni kwakho kwe-post-detox, sikufakile indlela enempilo futhi ephumelelayo kakhulu yokuhlanza.
Ukulungiselela Usuku Lakho Lwezinsuku ezingu-7 zeDetox
Ukuvimbela ukusabela okuvamile okufana nokukhanda okungokwekhanda nokucwenga, zama ukukhipha i-caffeine, ushukela, ukudla okucutshungulwayo, kanye nokunambitheka okufakelwayo ezinsukwini eziholela ekudleni kwakho kwe-detox. Uma ungakakulungeli ukuyeka i-caffeine ngokuphelele, shintsha iziphuzo ezincane ze-caffeine njengetiye elihlaza, itiye elimhlophe , noma i- matcha .
Ezikhathini zokulungiselela, kufanele futhi uhlose ukuhlela ukudla kwakho ngesonto. Njengoba uhlelo lwakho lokudla luhlelwe ngokucophelela, ngeke ube lula ukuphumula ekudleni kwakho kwe-detox. Ungase futhi uthathe ukuthatha lesi sikhathi ukukhipha ikhishi lakho nganoma yisiphi ukudla noma iziphuzo ezingase zikulinge ngesikhathi uhlanza.
Iphuzu elihlakaniphile labaqalayo be-detox: uma usebenza phakathi nesonto, kuwumqondo omuhle ukuqala i-detox yakho ngoLwesihlanu. Le ndlela ivumela isikhathi esiningi sokuphumula phakathi nezinsuku zokuqala zokudla kwakho, okuvame kakhulu kunzima kakhulu.
Yini ongayidla Ngodlo lwakho lwezinsuku ezingu-7 lweDetox: Izinketho zesampula
Ayikho imithetho enzima futhi ephuthumayo yokuthi yini okufanele uyenze ekudleni kwakho kwe-detox yakho isikhathi eside. Kodwa-ke, umgomo wakho kufanele kube ukugxila emifinini kanye nezithelo zokuhlanza ezakhiwe nge- antioxidant kanye nokudla okuphezulu-fiber okufana nohlamvu olugcwele, amantongomane kanye nembewu. Njengoba udala ukudla kwakho okuzungezile lokhu kudla, qiniseka ukuthi udla ngokulinganisela.
Ngaphezu kwalokho, ungakwazi ukuvimbela ukudla kwakho kwe-detox neziprotheni ezisekelwe ezitshalweni kanye nokudla okunomsoco owenziwe nge-probiotic njengemiso. Nanka eminye imibono eyengeziwe ukuze usize ngokuhlela kokudla kweviki:
- Yidla izithelo nemifino yesikhathi sendawo, ekhulile. Zama isaladi enezimila zonyaka, izithelo zonke, ama-smoothies, ama-juice (njenge- beet, isanqante, i-apple nejinisi ijusi noma ijusi elihlaza ).
- Jabulela ukudla okulinganiselayo. Ukudla ngalunye kufanele kuhlanganise amaprotheni, amafutha enempilo, ama-fibre aphakeme, ama-carbs egcwele okusanhlamvu, nezithelo nemifino. Ukuze ugqozi, sesha izindlela zethu zokupheka ezenziwe ngophenyo ezitholakala lapha ngezintengo ezifana ne- Red Curry Lentil Soup Nge-Kale noma i- Chickpea Buddha Bowl .
- Khetha ukupheka ngezinhlobonhlobo . Zama ukuthola imifino ehlukahlukene epulpheni yakho, njengemifino emifino emnyama, ama-beet, ama-artichokes, anyanisi, izaqathe kanye namakhukhamba. Engeza i-chickpeas ephekwe, i-avocado, ilayisi elibomvu, amazambane ama-sweet, abomvu we-hemp, amafutha omnqumo angaphambilini, kanye nokunye okudla okunamaprotheni, ama-fibre namafutha. Kungcono nokho, bheka izindlela zokupheka ezihlanganisa izithako ezihlukahlukene ezitshala izitshalo ezifana ne- Sweet Potato ne-Red Cabbage Umthetho .
- Ukudla kwasekuseni. Uma ujwayele ukudla okufanayo kwasekuseni, zama i-oatmeal, i- smoothie , amajikijolo amasha, isitsha sasekuseni noma i- chia pudding .
- Snack. Eminye imibono e-snack ibandakanya i- White Bean ne-Cashew Dip noma i- Roasted Red Beet Hummus ngemifino noma i- Cumin-Lime Yotshwa yi-Chickpeas .
- Ukudla noma isidlo sakusihlwa. Ukudla okuphelele kungase kuhlanganise ne-portobello i-mushroom cap echotshwe ngamafutha omnqumo futhi ebhakakwe , I- Butternut Squash Soup , i- Pot- One-Vegan Chili , i- Chickpeas ekhishwe , i- Baked Honey-Mustard Salmon noma i- Black Bean Arugula Tostadas .
Yini Okufanele Uyigweme NgeDetox Yakho Yezinsuku Eziyisikhombisa
Kuzo zonke izinsuku zakho eziyisikhombisa zokudliwa kwe-detox kufanele ukhiphe ukudla okucutshungulwayo nokudla okunye okweshukela okwanele, kanye nobisi nokukolweni. I-caffeine nayo imingcele, kanye nokudla okuthile okuyizinkampani kanye nezigaba ze-condiments .
Gwema iziphuzo ezidakayo (ezifana newayini, ubhiya, nemimoya) ngesikhathi sokuhlanza. Utshwala luhlanganiswa emzimbeni ikakhulukazi ngesibindi. Iphule kancane kancane i-acetaldehyde, ikhemikhali elikwazi ukulimaza amangqamuzana e-isibindi namathisini omzimba, ngaphambi kokuthi iphulwe futhi iqedwe emzimbeni. Ngaphandle kokukhanyisa umthwalo esibindibindi sakho, ukugwema utshwala (ne-caffeine) yeviki kungasiza ukushintsha imikhuba oyihlakulele.
Ukugcina i-Hydrated
Ukuphuza amanzi amaningi kungahamba ngendlela ende ekuxosheni izidakamizwa. Ngesikhathi usudla ukudla kwakho kwe-detox, uhlose ukuphuza izibuko eziyisishiyagalombili zamanzi ahlungiwe nsuku zonke. Lokho kuhlanganisa ingilazi yamanzi (indawo yokushisa noma indawo elula) uma usukuma ekuseni. Ukusikisela okuwusizo: ukukhetha amanzi kalamula noma i- DIY efaka amanzi kungathuthukisa imiphumela ye-detoxing ye-hydration yakho ekuseni.
Abanye abantu bangase badinge uketshezi okuningi, futhi abanye abantu bangase badinge kancane. Nakuba ungasebenzisa ukoma wakho njengesiqondiso, ungase uthande ukubonisana nochwepheshe wakho wezezempilo mayelana nokudla okufaneleko kwamanzi.
Ukusebenzisa
Umsebenzi wokuzivocavoca ukwandisa ukujikeleza futhi futhi, kusiza umzimba wakho ukuqeda ubuthi. Ukuze uvuselele ukujikeleza kwakho ngesikhathi sokudla kwakho kwe-detox, qinisekisa ukuthi uhlanganisa ukuzivocavoca ukukhanya esimisweni sakho nsuku zonke. Ungase uzame ukuhamba ngesikhathi sakho sokuphumula sasemini, isibonelo, noma uhlanganyele ekilasini le-yoga yokubuyisela.
Njengoba amandla akho angase ahlabe phakathi nezinsuku ezimbalwa zokuqala zokudla kwakho kwe-detox, kungase kube usizo ukuphula isikhathi sakho sokuzivocavoca ngezikhathi ezincane. Uma ungazivocavoca njalo, khuluma nodokotela wakho ngaphambi kokuqala umshini wokuzivocavoca.
Ukuzinakekela Nokudla Kwe-Detox Yakho: Imigomo Okucatshangelwe
Ukudliwa kwe-detox akukona ngokuzishiya ukudla okunye noma imisebenzi ethile-ngokuphathelene nokunakekelwa okungcono komzimba nomqondo wakho ukuze ukwazi ukuzizwa ukhululekile nsuku zonke. Zama ukusebenzisa lesi sikhathi ukuqinisa ukuzinakekela kwakho, njengokuthuthukisa indlela yakho yokulala nokuziphathisa ukuxilonga (ukucutshungulwa kokwelapha ukukhuthaza ukukhishwa kwezidakamizwa).
Ukudla kwakho kwe-day detox kuyindlela ephelele yokuzama amasu amasha wokuphatha ukucindezeleka. Ukuze unciphise ukucindezeleka kwansuku zonke futhi uthole indlela yakho yokuzola okukhulu, zama ukuphefumula okujulile, ukuphumula kwemisipha okuqhubekayo, ukuzindla kwengqondo, noma i-yoga. Ngisho namasu alula njengokulalela umculo, ukuhamba ngokuzilibazisa, ukungena emgodini, noma ukugoqa ngencwadi oyintandokazi kungasiza ekunciphiseni ingqondo yakho.
Ukubhekana Nezinkinga Zokugaya
Uma ungasetshenziswanga ukudla okuningi kwefiber, kungathatha izinsuku ezimbalwa umzimba wakho ukuba ulungiselele okuqukethwe okuphezulu-fiber kokudla kwe-detox. Ukuze uvuse isimiso sakho sokugaya, zama ukunciphisa itiye ye-herbal (njengethiyi ye- ginger , itiye le-peppermint, itiye le-caraway, noma itiye le-sinamoni).
Uma ukudla kwakho kwe-day-detox kunesithakazelo ikakhulukazi kubhontshisi, zama ukufaka ucezu lwama-kombu olwandle olwandle uma ulungiselela ubhontshisi obomile.
Khumbula ukuthi ngosuku olulandelayo noma lusuku lwesihlanu lokudla kwe-detox, abantu abaningi baqala ukuzizwa benamandla futhi bayaqaphela ukuthi ukugaya kwabo kuthuthuka.
Ukuhlela Isidlo Sakho Sokuthunyelwa-Detox
Njengoba uhamba nge-detox yakho yokudla, cishe uzothola ukuthi izinguquko ezilula ezifana nokuphuza uketshezi oluthe xaxa noma ukudla imifino eningi kungaba nomthelela omkhulu empilweni yakho yansuku zonke. Eqinisweni, kucatshangwa ukuthi indlela engama-7 iyindlela enhle yokuzama ukuhlukahluka kokudla okusha, izindlela zokupheka kanye nemikhuba yokuphila. Ukwakha kuleso sikhwama, uvuselele emuva ekudleni okunciphisa kancane ngenkathi uthola izindlela ezintsha zokuziphatha (njengokudla ama-three servings yemifino ngesidlo sasemini nesidlo sakusihlwa).
Igama leseluleko: Ungazami ukwenza izinguquko eziningi kakhulu ngesikhathi esisodwa. Ucwaningo lubonisa ukuthi abantu benza imikhuba enempilo kalula uma bezama ukuthatha izinyathelo ezilula (njengokuphuza amanzi amaningi) kunokuba bazame ukuthola imizila ejwayelekile.
Ngaphezu kwalokho, olunye ucwaningo lubonisa ukuthi imikhuba enempilo ingathatha amasonto ayisithupha ukuze ihlanganiswe-nokuthi ukuziphatha emivuzo encane kungakusiza ukuba unamathele ngalezo zinguquko ezinhle.
Ukuphindaphinda Ukudla Kwakho Kwezinsuku ezingu-7 zeDetox
Abagqugquzeli bokudliwa kwe-detox ngokuvamile batusa ukuhlanza izikhathi eziningana ngonyaka ukuze uthuthukise impilo yakho futhi uvimbele izifo. Uma uphinda i-detox yakho, zama ukuhlanganisa amaphethini nezenzo ezahlukene zokudla kunakho okwenziwe ekudleni kwakho kokugcina. Ukuhlola amasu omzimba omuhle ngesikhathi sokudla kwakho kwezinsuku eziyisikhombisa kungakunika izici ezinamandla zokufinyelela impilo enhle unyaka wonke.
Izwi elivela
Ukudliwa kwe-detox yosuku lwesikhombisa akufanele bonke abantu. Uma unesifo esingapheli njengesifo sesibindi, isifo sikashukela, umdlavuza, isifo sezinso, noma isifo sokudla, kubalulekile ukubonana nodokotela wakho ngaphambi kokulungisa ukudla kwakho.
Uma unenkinga mayelana nokwenza ushintsho kuhlelo lwakho lokudla, khuluma nodokotela wakho ukuze unqume ukuthi ngabe ukudayiswa kwe-detox yezinsuku eziyisikhombisa kukulungele yini.
> Imithombo:
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> Gardner B, Ukuphulukisa K, Wardle J, McGowan L. Ukubeka umkhuba ukusebenza, futhi usebenzise umkhuba: inqubo yokuhlola kanye nokuhlola ukuvuma kwemikhuba yokuziphatha yokudla okuguquguquka. I-Int J Behav Physist Act Act. 2014 Oct 30; 11: 135.
> Izinkuni, W, Neal, DT. Ukuphila ngemikhuba: Ukungenelela ekuqaliseni nasekugcineni ukuguquka kokuziphatha kwezempilo. Isayensi Nenqubomgomo Yokuziphatha. Umqulu 2, Issue 1, 2016. iphe. 71-83.
> Ukuziphendulela: Ulwazi oluqukethwe kule sayithi luhloswe ngezinjongo zemfundo kuphela futhi aluthathi iseluleko, ukuxilongwa noma ukwelashwa ngudokotela ovunyelwe. 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.