Yidla Lezi Zokudla Ukushaya Inkinobho Yokusetha kabusha
Kungakhathaliseki ukuthi ngamaholide noma isimiso esinqunyiwe, ngezinye izikhathi imikhuba yethu yokudla ingasebenzisa i-prodding encane ukubuyela emuva. Yilapho abantu bephendukela ekudleni kwe-detox noma bahlanze. Kwabanye, kungase kube ngokunqanda ushukela ocolile, kanti abanye bangase bafune ukusika inyama kanye neminye imikhiqizo yezilwane, utshwala noma u-3 amaminithi okudla okuyishukela.
Awudingi ijusi uhlanza. Ukugxila ekudleni okuphekwe ekhaya ngemifino, izithelo, amaprotheni aphilile, okusanhlamvu okuphelele okungapheli, namafutha enempilo afana ne-avocado, amafutha omnqumo namantongomane akuvumela ukuba ubuyele endleleni efanele, futhi ngethemba lokuthi uyaqhubeka nokwenza lokhu kudla okunempilo ingxenye isimiso sakho sansuku zonke.
Ukuze uthole usizo ekuqaliseni ukudla kwakho nokubuyela emuva, cabanga kufaka phakathi ukudla okulandelayo kokudonsa ekudleni kwakho.
Imifino
Imifino igcwele ama- phytochemicals (amakhemikhali asetshenziswa ngokwemvelo) ahlolwa ngokusemandleni abo okulawula ama-hormone, akhuthaze amasosha omzimba, futhi avimbele ukulimala kwamangqamuzana omzimba wethu.
Umthetho omuhle wesithupha ukufaka imifino ekudleni okuningi, ukugcwalisa okungenani isigamu seplani ngayinye ngemifino enemibala ehlukahlukene kakhulu (noma emnandi).
Imifino ecatshangwa ukuthi iyinto enhle kakhulu ekutheni i-detox yesibindi ibandakanya u-anyanisi, i-garlic, i-beet, i-artichokes, nemifino e-cruciferous efana ne-broccoli, i-cauliflower, iklabishi, imifino ye-collard, i-kale, ne-Brussels amahlumela.
Eminye imifino yokudla ihlanganisa isilimo se-asparagusi, izaqathe, isilimo esidliwayo esinamagatsha anamanzi, ukhukhamba, i-endives, i-jicama, i-kohlrabi, ama-leeks, i-lettuce, i-okra, i-parsnips, i-radishes, i-rutabaga, i-parsnips, isipinashi, amahlumela, u-squash, ama-sweet, ama-turnips, i-watercress, ama-yam, i-yucca , zucchini, kanye nemifino yolwandle kuhlanganisa i-arame, i-dulse, i-hijiki, i-kelp, amashidi we-nori, ne-wakame.
Izithelo
Njengemifino, izithelo ziqukethe ama-phytonutrients anganikeza izinzuzo zempilo. Hlela izithelo ezinemibala nemifino enemibala emihlanu kuya kwezingu-10 ngosuku.
Khetha izithelo zonke (fresh noma frozen), njenge-apula, ama-apricot, ama-blackberries, ama-blueberries, ama-cantaloupe, ama-cherries, ama-cranberries, ama-grapefruit, amakhiwane, amagilebhisi, i-guava, i-kiwi, i-lemon, i-lime, i-loganberries, i-mango, i-melon, i-nectarines, ama-orang, i-papaya , amapreaches, amapheya, i-ananas, ama-plums, igromegranate, umlimi omuncu, ama-raspberries, ama-strawberries, ama-tangerines, kanye ne-ikhabethe.
Amahlamvu Aphelele Nama-Carbs Aphelele
Wonke umuntu unama-carbs azo (ngokuvamile ama-pasta nesinkwa), kodwa lesi yisikhathi esihle sokuzama bese uzama eminye imithombo yezinhlamvu ezigcwele kanye ne-carbs eziyinkimbinkimbi, njenge:
- Ilayisi
- I-Quinoa
- Ibhali
- I-Buckwheat
- Farro
- I-Freekeh
- I-Millet
- I-Amaranth
- Irayisi lasendle
- I-Teff
- I-Tapioca
- I-Arrowroot
- Oats
- I-squash yasebusika
- Ubhatata
Kukhethwa uketshezi oluphelele olungakalungi , kodwa futhi zama imikhiqizo eyenziwe kusuka ezimbonini ezingenhla, kufaka phakathi i-rice brown rice, i-buckwheat soba noodles, i-noodle ye-glass, ama- noel , ama-noodles , ama-noodle ama-shirataki , ama-rice crackers, ama-quinoa flakes, isinkwa sama- gluten, futhi irayisi bran.
Ubhontshisi kanye nemifino
Ubhontshisi kanye nezitshalo ziphezulu fiber, amaprotheni, kanye nensimbi. Zibuye zibiza kakhulu kuneprotheyini yezilwane. Zama:
- Hlukanisa i-peas ephuzi nohlaza
- Ama-lentile (abomvu, abomvu, aluhlaza, aphuzi, amaFulentshi, amaPuy)
- Ezinye ubhontshisi kanye nemifino, njenge-adzuki, i-cannellini, i-chickpeas, i-black, i-peas eyama-black, izinso nama-lima.
Amafutha
Ngesikhathi sokuhlanza, gxila emafutheni okudla okufana ne-avocado, amantongomane aluhlaza kanye nembewu, ukhukhunathi, nut kanye nebhotela lembewu:
- Ama-alimondi
- I-Brazil nut
- I-Cashew
- I-Chia
- Hazelnut
- Izinhlanzi, ama-hemp nut, izinhliziyo ze-hemp
- I-Macadamia Nut
- I-Pecan
- I-Pine nut
- I-pistachio
- Ithanga
- Imbewu yeSesame
- Imbewu ye-sunflower
- Imbewu ye-Flax
- Imbewu yePoppy
- Ama-Walnuts
- Ukhukhunathi
- Ibhotela lembewu, njenge-tahini, ibhotela le-almond, i-cashew nut butter
Uma upheka ngamafutha, zama ukusebenzisa amafutha aphezulu, aphethwe ngubanda, angagciniwe, njenge:
- Amafutha e-Olive
- Faka amafutha
- Amafutha e-Flax
- Amafutha e-almond
- Amafutha we-avocado
- Amafutha kakhukhunathi
- Amafutha e-hazelnut
- Amafutha wepumpkin
- Amafutha ase-Walnut
- I-Safflower, i-sesame, namafutha we-sunflower ngamanani alinganiselwe.
Ama-milk and Substitutes
Nakuba ukuhlanza kuzovame ukuphakamisa ukuthi uphonsa ubisi okwesikhashana, ezinye zifaka i-yogurt ephilayo ecebile ye-yogurt kanye ne-kefir.
Esikhundleni sobisi, cabanga ngokuzama enye yalezi "milki" ezisekelwe ezitshalweni:
- Ubisi lwe-nut obungasetshenziswanga, njengobisi lwe-almond noma ubisi lwe-cashew
- Faka ubisi lwembewu
- Ubisi lwelayisi (obungenasoso)
- Ubisi lwe-avovocado
- Ubisi lwekakhukhunathi
Ukuphuza
Ngokuvamile, kuwumqondo omuhle ukusebenzisa ukoma kwakho ukuqondisa ukuthi uphuza kangakanani, nakuba abanye abantu banezimo ezingabadinga ukuba baphuze okungenani.
Ungase unqume ukunciphisa utshwala nokuphuza ikhofi yakho, ukushintshwa itiye, i-green, noma itiye elimhlophe. Nazi ezinye izinketho zokuphuza:
- Amanzi afakiwe (ngezinye izikhathi abizwa ngokuthi " amanzi e-detox ")
- Ama-"amatshe" asetshala ama-plant ezifana nobisi lwelayisi, ubisi lwe-almond, ubisi lwe-hemp.
- Amanzi ekakhukhunathi
- Amanzi e-lemon
- Ama-herbal, njenge-rooibos, itiye le-sinamoni, itiye le-ginger
- Itiye elihlaza , itiye elimhlophe
- I-Kombucha (engahlanjululwa)
- Ijusi elingahlanjululwa elenziwe ngezithelo nemifino evunyelwe
- Amaminerali noma ama-seltzer
- Iziphuzo noma ama-smoothies ngezithako ezivunyelwe
Uma nje ungakwazi ukuyeka inkomishi yakho yasekuseni ekuseni, zama ukulinganisa okungaphezu kweyodwa indebe engu-8-ounce (futhi ugweme ukudlala okuneziwe).
Ama-Condiments
Izitshalo ezishashayo nezomile zingenza noma yisiphi isidlo sinambitheka, ngaphandle kokufaka ushukela noma usawoti. Hlanganisa amakhambi amasha njenge-basil, chives, cilantro, i-dill, i-mint, i-oregano, i-parsley, i-rosemary, i-sage, i-tarragon, noma i-thyme.
Izinongo ongazipheka nazo zihlanganisa i-allspice, i-anise, imbewu ye-caraway, i-cardamom, imbewu yesilimo esidliwayo esinamagatsha anamanzi, isinamoni, ama-clove, i-coriander, i-cumin, i-nutmeg, i-safari, i-tamarind, noma i-turmeric.
I-ginger entsha noma eluhlaza negalikhi ingenza ukudla kweso kweso kweso. Nawa amanye ama-condiments nezithako okufanele uzicabangele:
- Uviniga (isibonelo i-apple cider uviniga, i-balsamic, ikhukhamba, iwayini elibomvu noma elimhlophe, uviniga welayisi)
- I-baking soda noma i-baking powder
- I-coconut amino acid
- I-fish sauce
- Nama shoyu
- Imvubelo yempilo
- Miso
- Ama-Olives
- Ama-Lemons nama-lime
- I-coacao powder ne-cocoo nibs
- I-Carob powder
- Usawoti olwandle
- Isinaphi
- I-tamari engenamabele
Ushukela Nabanye Abanandi
Ukunciphisa ukudla kwakho konke amaswidi noshukela kuyo yonke imithombo kuzohamba ngendlela ende. Uma uzosebenzisa i-sweetener, khetha imithombo yemvelo elandelayo:
- Isiraphu selayisi e Brown
- I-coconut nectar
- Izithelo ezimile, kancane
- Isithelo seMonk
- Stevia
- usiraphu we-maple
- Uju
- Blackstrap molasses
- 100% izithelo jam
Ukuze uthole i-dessert, khetha okuphelele, izithelo ezintsha noma zama ama-dessert amaqhwa noma ama-puddings enziwe ngobisi lwe-nati (noma i-yogurt) nezithelo.
Amaprotheni wezilwane
Izidlo ze-Detox zihlukile embuzweni wokuthi zibandakanya amaprotheni wesilwane. Uma uzoyidla, cabanga ngalokhu okulandelayo:
- I-turkey ye-Organic
- Inkukhu ye-Organic, okungcono idliwe
- Izinhlanzi zasendle, ezibandayo, ezifana ne-Alaskan salmon
- Ama-Anchovies, ama-sardine
- inyama yemvu
- Game game, ezifana bison, pheasant, izigwaca, inyamazane, buffalo, izintshe
Izwi elivela
Akukhona ngokuzidela, ukweqa ukudla, noma ukuhlanza ijusi eliqine kakhulu. Umgomo oyinhloko ukwenza lokhu okudla okunempilo nokuhle okuyingxenye yendlela yakho yansuku zonke, nokwenza izinguquko ezinhle zokuphila ezizohlala ngisho nangemva kokudliwa kwe-detox sekuphelile.
Sebenzisa njengesikhathi sokuzama izindlela zokupheka ezintsha nezindlela zokupheka. Ungathola, isibonelo, ukuthi isikhala sakwa-spaghetti asinzima kakhudlwana ukulungiselela ukwedlula i-pasta emhlophe, ukholifulawa othosiwe kungaba isiphuzo esanelisayo uma kunomsoco ngamakhambi nosawoti olwandle, noma ukuthi kukhona ubisi olumnandi njengezinye izinhlobo ezifana nobisi lwe-almond noma i-macadamia ubisi.
> Imithombo:
> Institute of Medicine. 2005. Izindleko zokudluliswa kwezidakamizwa zamandla, ama-carbohydrate, ama-fibre, amafutha, amafutha acwecwe, i-cholesterol, amaprotheni nama-amino acids. Washington, DC: I-National Academy Press. doi: https: //doi.org/10.17226/10490.
> UMnyango Wezolimo we-US, Service Research Agricultural, I-Laboratory Data Laboratory. I-USDA Idatha Yomhlaba Kazwelonke Yokwemvelo ye-Reference Standard, Release 28. https://ndb.nal.usda.gov/ndb/nutrients/index.
> 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 noma iyiphi enye imithi noma wenze ushintsho ohlelweni lwakho.