Ukudla okwejwayelekile okudliwayo okudla okubhakabhaka kuqukethe ukudla okuphelele okungaphenduliwe okungazange kushiswe ngaphezulu kwe-118 F (48 C). Amaqembu amakhulu okudla yizithelo, imifino, imbewu, amantongomane, okusanhlamvu, imifino yolwandle namafutha.
Nasi uhlu lokudla aluhlaza. Ukudla okunye, njengezithelo ezintsha nemifino, kulula ukuzibona njengeqabunga. Ezinye izithako, ezifana ne-nut butters, i-agave, ubisi lwe-almond, amafutha omnqumo, i-soy sauce, ne-cocoa, akuzona zonke izinto eziluhlaza, ngakho-ke kungadingeka ufunde amalebula futhi uthathe isikhathi sokuthola amagama adlulisa amehlo.
Imifino
Sebenzisa imifino emasaladi, ama-smoothies, ukugqoka okuhlanganisiwe kanye nesobho. Imifino ingahle ifakwe noma ifakwe ama-noodle. Imifino enamafutha aphethwe ngamanzi noma abilisiwe ngaphambi kokuba acwetshiwe ayabhekwa njengengqayizivele.
Imifino eyisisekelo ihlanganisa:
- I-arugula
- Ama-Beet
- I-pepper yaseBell: ebomvu, e-orange, ephuzi
- Bok choy
- I-broccoli
- Ukholifulawa
- I-Celery
- Imifino ye-Collard
- Ikhukhamba
- Ugaliki
- I-Ginger
- Upelepele we-jalapeno
- Kale
- Ulethisi
- U-anyanini
- I-Peas
- i-Romaine
- Isipinashi
- I-chard yaseSwitzerland
- Utamatisi
- I-Watercress
- Zucchini
Hlola futhi imifino yasolwandle:
- Arame
- Dulse
- Kelp
- I-Kelp noodles
- Ama-Nori amashidi (angahambisani)
- Wakami
Izithelo
Izithelo zingagcwele, zomile, zenziwe ngamanzi, noma zisetshenziswe kumajusi noma e-smoothies. Izithelo ezivuthiwe kubhekwa njengento eluhlaza. Izithelo eziyisisekelo zihlanganisa:
- i-apula
- Ibhilikosi
- Ukwatapheya
- Ibhanana
- Amajingijolo
- Amagilebhisi
- Ilamuna
- Eluhlaza
- i-Mango
- iwolintshi
- I-papaya
- Uphayinaphu
- ipulamu
- Okusajingijolo
- ijikijolo
Futhi bheka izithelo omisiwe nama-superfoods:
- I-cocoo powder, eluhlaza
- I-cocoa nibs
- I-Carob powder
- I-Cranberries
- Izinsuku
- Amajikijolo weGoji
- Ukudla
- Utamatisi omisiwe ngelanga
Amantongomane nembewu
Funa izintuthwane nezinhlamvu eziphilayo eziluhlaza kanye nezinhlobo eziphilayo.
Sebenzisa kuwo ama-smoothies, i-pesto, ama-nut, nama-non-milk, ushukela, ukhilimu, ne-ayisikhilimu.
- Ama-alimondi
- Amantongomane aseBrazil
- Amasheya
- Imbewu ye-Chia
- Imbewu ye-Flax
- Ama-hazelnuts
- Hemp imbewu
- Amantongomane aseMacadamia
- AmaPecans
- Amantongomane kaPine
- Ama-pistachio
- Imbewu yenhlanzi
- Imbewu yeSesame
- Imbewu ye-sunflower
- Ama-Walnuts
- I-bhotela le-almond, eluhlaza
- Ibhotela lika-Cashew, eluhlaza
- I-Tahini (i-sesame ibhotela ye-seed), eluhlaza
- Izitshalo ezinamanzi nezinhlamvu "zemithombo"
- Abakhiqizi bezinhlamvu (isib. Chia, ifilakisi), okuluhlaza
Izinhlamvu
- I-Millet
- Ama-groats ase-Buckwheat
- Kamut
- I-Quinoa
- Oats
- I-oat groats
- Isiphequluli
- Igciwane lesitshalo
- Irayisi lasendle
Ubhontshisi kanye nemifino
Ukomile, okuluhlaza, futhi okungcono okuphilayo.
- Amalenti
- Ama-Chickpeas
- Ubhontshisi be-Adzuki
- Ubhontshisi bezinkukhu
Amafutha
- Ama-avovocos
- Amafutha kakhukhunathi nebhotela, eluhlaza
- Amafutha omnqumo angenawo amakhaza
- Amafutha e-Chia
- Amafutha we-Flax imbewu, eluhlaza
- Amafutha we-hemp imbewu, eluhlaza
- Amafutha omnqumo (okubandayo, agxilile)
Ukuphuza
- Ubuntshisi bebhali
- Imifino yemifino noma izithelo (esanda kufakwa noma efriziwe, engasetshenziswanga)
- Amanzi amancane kakhukhunathi
- Wheatgrass
Ukudla okuvutshiwe
- Coconut kefir
- I-yogurt yococon
- Kimchi
- Miso unamathisele
- Rejuvelac
- I-Sauerkraut
Amakhambi, Izinongo, nama-Condiments
- Apple cider uviniga
- Basil
- Ama-Aminos e-Bragg's Liquid
- Cayenne
- Ukwawoti olwandle lwase-Celtic
- Chives
- I-Chocolate, eluhlaza
- I-cinnamon, emhlabathini
- Cumin, umhlabathi noma imbewu
- Ama-curries
- Dill
- Isimpande se-Ginger
- I-Nama shoyu (i-soy sauce eluhlaza)
- I-Parsley
- Ubusika obukhulu
- Usawoti wase-Himalaya
- I-vanilla ubhontshisi, okuluhlaza
- AmaVinegars
Abathandekayo
Ama-sweeteners amaningi asetshenziselwa futhi angabonakali ngempela.
- I-Agave nectar , eluhlaza
- I-coconut nectar
- Uju, oluhlaza
- I-Mesquite powder
- Stevia powder
- Ushukela nosuku
- Isiraphu ye-Yacon
Amathiphu
- Abanye abantu abalandela ukudla okungcolile akudli ukudla okungamaphesenti angu-100 okuhlaza. Zama ibhalansi.
- Ngenkathi abanye abantu abalandela ukudla okuluhlaza okwesibhakabhaka kukhona i-vegan (okusho ukuthi abadli noma yimiphi imikhiqizo yezilwane), abanye badla imikhiqizo yezilwane njengobisi obuhlaza, inyama, sushi, uju kanye ne-bee impova.
- Ukudla okunamazwi okugcobe, okomile okomisiwe, okugcokiwe, okuphekwe, noma okuphekwe kulebula akulona aluhlaza.
- Ukudla okusemathinini akubhekwa njengokuhlaza.
- Itiye le-Herbal (ngisho noma lenziwe ngamanzi elishisayo lingaphansi kuka-118 F) alithathwa njengeluhlaza ngoba amaqabunga avame ukushisa ngesikhathi sokukhiqiza.
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.