Nakhu okumele ukwenze ekudleni kwakho
Nasi uhlu lokudla okumele lugweme njengengxenye yecebo lokudla le-detox. Shintsha lokhu kudla nalezi zindlela zokudla ezinobungane (bheka uhlu) . Ukuze uthole ulwazi oluthe xaxa kwezinye izithako eziyinhloko, njengokuthi ungayisebenzisa kanjani, hlola ukudla kwethu okuphezulu okungama-20 futhi uthole iziphakamiso zokudla ngokudla .
Imikhiqizo yobisi kanye namaqanda
- Amaqanda
- Ubisi
- Ushizi
- I-cottage ushizi
- Ukhilimu omuncu
- Ibhotela
- Ukhilimu oyiqhwa
- Imayonnaise
Esikhundleni semikhiqizo yobisi ohlwini olungenhla, khetha i-kefir ne-yogurt e-organic, e-probiotic-rich.
Ukudla kwe-Wheat and Gluten
Nikeza uhlelo lwakho ikhefu ngesonto bese uhlola ezinye izitshalo. Gwema ukolweni nemikhiqizo equkethe ukolweni, njenge:
- I-Pasta
- Isinkwa
- Ama-Bagels
- Abaqashi
- Isitoreji sokudla kwasekuseni
Ngaphandle kokolweni, gwema ukudla okunye okunokudla okufana nebhali, i-bulgur, i-rye, i-triticale, i-wheat bran, i-wheat germ, i-couscous, i-einkorn, i-farina, i-emmer, i-faro, ufulawa we-graham, i-kamut, i-matzo, i-spelled, ne-semolina. Nakuba ama-oats awaqukethe gluten, avame ukucubungulwa ezitshalweni ezikhiqiza okusanhlamvu okuqukethe i-gluten. Abantu abane- gluten yokungezwani komzimba noma ukuzwela kufanele bakugweme noma bakhethe ama-oat-free oats.
I-Sugar and Sweeteners
Khetha izithelo nezithelo ezintsha ezinomusa omuhle njenge-sinamoni. Sebenzisa ama-sweeteners yemvelo kancane, njengobusi, isiraphu ye-maple, izithelo zezithelo nezithelo ze-fruit.
- Ushukela ocolile
- Ushukela omhlophe
- Ushukela ocolekile
- Isiraphu ye-corn-high-fructose
- Ama-sweeteners wokufakelwa
I-Gluten
Zonke izinhlamvu ze-gluten, ezihlanganisa ukolweni, ibhali, rye, spelled, triticale, kamut, couscous, bran, kanye ne-farina, kufanele zigwemeke kuleli sonto. Kunezinketho eziningi ze-gluten ezingenhla ohlwini lokudla okuzodliwa.
Ukuphuza
Yeka i-caffeine kusuka ekhofi, iziphuzo zamandla neziphuzo eziphuzo.
Esikhundleni salokho, zama i-green, i-matcha, i-oolong, noma itiye elimhlophe, ngokuvamile eline-caffeine encane. Noma ujabulele itiye le-caffeine. Itiye le-Rooibos kanye netiyi le-spice yizinketho ezinhle ezingenayo i-caffeinated. Uma ujwayele ukuphuza ikhofi futhi uthola kunzima ukusika, zama itiye elimnyama kunalokho.
- Ikhofi
- Iziphuzo eziphansi
- Iziphuzo zamandla
- Utshwala
Inyama
- Inkomo
- Inyama yengulube
- Inkonyana edliwayo
- Izinsipho nezinja ezishisayo
- Ukudla nokuduna okubandayo
- Ukudla okusemathinini
Izinhlanzi nezilwane zasolwandle
- I-Shellfish
- Ukudla okuvame ukuba namazinga ka-mercury okulinganiselayo kuya phezulu, njenge-king mackerel, i-orange roughy, i-swordfish, i-tuna (i-bigeye, i-ahi, i-albacore, i-yellowfin), i-tilefish, i-blue, i-grouper, ne-mackerel (i-Spanish, igulf).
Ama-Condiments
Gwema noma iyiphi i-condiment engenziwanga ngezithako ezivunyelwe.
- Amakhekhezi angabonisi
- I-Barbeque noma i-sauce ye-steak
- Isaladi yokugqoka ayikwenziwa ngezithako ezivunyelwe
- Imayonnaise
- Ukusakazeka kungenziwanga ngezithako ezivunyelwe
- Ketchup
- Ushokoledi njalo (noshukela kanye nobisi)
Ezinye ukudla okumele uzigweme
- Izithasiselo zokudla, umbala, kanye nama-preservatives
- Ukunciphisa
- I-Margarine
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.