Kana iwe uchida pfungwa yekuchenesa chirongwa chako chekudya, asi haufaniri kuzviita nekudya kwakanyanyisa, mishonga yakakura, herbal teas , kana makoroniki, pane zvakawanda zvekudya uye mararamiro emararamiro anokwanisa kubatsira kuvandudza kudya uye kubvisa kuvhara, gasi, uye kuvimbiswa. Heano nzira shanu dziri nyore dze "kuchenesa" yako system:
1) Kuwedzera michero yako yezuva nezuva uye kudya kwemiriwo
Edza kudya zvikamu zvitatu kana kupfuura zvemiriwo uye mairi maviri kana akawanda emichero matsva zuva rega rega pane zvishoma asi zvakakwana zvikamu zvisere kusvika kune gumi pazuva.
Kana zvibereko zvitsva zvisingawanikwi, zvibereko zvakasvibira ndiyo inotevera yakanakisisa.
Mimwe mienzaniso inosanganisira lettuce, broccoli, bell pepper, karoti, bhinzi, bhinzi, squash, lettuce, artichokes, kare, sipinashi, swiss chard, blueberries, mazambiringa, maarangi, uye maruva. Vanhu vane zvimwe zvinetso zvekudya zvinogona kubatsirwa nemiriwo yakasvibiswa mumusanganiswa (vhesi isingasviki) fiber yakadai seakaroti, squashi, mbatata, mbatatisi, beet, parsnips, rutabagas, uye turnips.
RELATED: 20 Yummy Detox Foods
2) Edza chirongwa cheprobiotic-rima
Zvokudya zvakapfuma mubatsiri zvinorarama ma microorganisms, zvinonzi probiotic mabhakitiriya, zvinogona kubatsira kuwedzera kukura, kutsigira maitiro ezvirwere zvezvirwere zvezvirwere, kuderedza kuvhiringidza, nekuvandudza chiyero chekubatsira mabhakitiriya angangokuvadza mumvura. Mamwe maitiro akajairika zvikuru emapurobiotics ndeaClatobacillus acidophilus mumucheche muduku uye Bifidobacterium bifidum mumuviri mukuru.
Kunyange zvazvo maantibiobi anowanikwa muhuwandu hwekuwedzera, anokwanisawo kuwanika kuKaffir ne yogurt (kusanganisira izvo zvakagadzirwa kubva mukotikiti, mupunga, soy, nezvimwe zvisiri zvemairi "mishonga"), kombucha, kvas, nemafuta akaviriswa se sauerkraut uye kim chi .
RELATED: Acidophilus uye Dzimwe Probiotics
3) Edza izvi zvizere-fuma zviyo zvakawanda
Panzvimbo pemucheka mutsvuku, mabheti, chingwa chisina kumira, uye pasta, edza kudya mbeu dzisina guten dzakadai sejisi tsvuku, quinoa (kwete yezviyo zvechokwadi asi mishonga), iron-cut oats, mbira, amaranth, buckwheat, uye rice yomusango.
Uyezve ona: 5 Zvokudya Zvinobatsira Nokuvhara.
4) Inwa mvura zhinji
Mvura (pamwe nesobho, smoothies, nezvimwe zvinonaya mvura) inokosha kuti zvive zvakanaka kugadzirisa basa asi vazhinji vedu hatinwi zvakakwana. Zvinonyanya kukosha kunwa mvura yakakwana paunowedzera fiber yako kudya (kubva kune michero, miriwo, mbeu uye mbeu). Muvara wemuviri wako unogona kushandiswa semutungamiri. Nenzira yakawanda, yakasvibirira ruvara kana ruvara-ruvara rwemuti chiratidzo chekuti uri kuwana mvura yakakwana, asi zvakawanda zvinoenderana nekudya kwako, mamwe mararamiro, nezvimwewo. Chengetedza mupfungwa kuti mamwe mavitamini uye kudya zvinogona kuchinja maruva emuti (zvakadai seB vitamini uye beet). Edza herbal tea, green tea, lemon mvura, muto, uye plain mvura.
5) Edzai flaxseeds
Mafuta ari mbeu shomanana inogona kupa musanganiswa wakaisvonaka wekusvibiswa uye kusaputika fiber uye inogona kubatsira vamwe vanhu vane kuvhiringidzika kana zvigaro zvakasununguka. Mbeu yacho yakaoma kana yakakwana, saka inofanira kunge yakaiswa mukofi kana spice grinder kana blender isati yawedzerwa kune zvokudya. Iko munyoro, mukanhu unoshanda unoshandiswa zvakanaka paaatmeal kana saladi, uye zvinogona kuwedzerwawo muesli, granola, zvinhu zvakabikwa, kana kunyange smoothies.
Zvimwe zvokudya zvinosanganisira
- Nyemba nemagazi: Kuparadzana kwemajeri uye mavara ehote uye lentiy zviri nyore kugaya uye zvinoda kuderera nguva. Mimwe nyemba inosanganisira zvipembenene zveputsvo, mbesa dzepineti, mazai embeu, garnzo nyemba (chickpeas) uye adzuki nyemba.
- Nuts uye mbeu: Usati wabvisa nutswe, mbeu, uye nut butters sembeu yepungu, mbeu dzechia, mbeu yeesame, mbeu yezuva, maarmond, cashews uye walnuts.
- Omega-3 fatty acid-rich foods: Nyuchi dzakabikwa, dzakabikwa kana dzakanyanyiswa mumwero wakadai seanchoko, herring, mackerel, sardine, uye salmon yemusango
- Oiri: Zvichida kuwedzerwa maorivhi amaorivhi, kokonati mafuta, mafuta omucheka.
Dzimwe nzira dzokuchenesa muviri
Kusiyanisa kwemvura
Kusiyana pakati pemvura inopisa uye inotonhora inowedzera kupararira, iyo inobatsira kuunza michero, okisijeni nemasero emusununguko kuti zviparadzwe uye zvakasimudzirwa mishonga uye inotakura zvinodhaka zvinoputika, zvinoputika ne-michina uye zvimwe zvinhu zvinotyisa.
Tanga nemaminitsi matatu emvura inopisa inotevera mushure memaminitsi mashoma emvura inotonhora.
Dzorerai muenzaniso uyu kamwechete kamwe chete, nguva dzose kupedza nekunaya (semuenzaniso 3 mhepo inopisa - 1 miniti inotonhora - maminitsi matatu ichipisa - 1 miniti inotonhora).
Psyllium
Psyllium ndiyo fiber inobereka iyo inotsigira hutachiona hwemazuva ose, inochenesa maruva ekukanda mumatumbo, uye inowedzera huwandu uye kunyorova kwezvigaro. Rimwe teaspoon ye psyllium powder inogona kukurudzirwa kuva maundi masere emvura. Imwai pakarepo.
Precautions
Ramba uchiyeuka kuti hakuna munhu anofambira zvakanaka kune munhu wose. Kana uri kutarirwa kubatwa, kubvisa pamuviri, gesi, nezvimwe zviratidzo, zvakakosha kutaura nemutungamiri wako wehutano.
Zvinonzwisisika: Mashoko anowanikwa pane ino yepaiti inoitirwa zvinangwa zvekudzidzisa chete uye haisi kutsiva mazano, kuongororwa kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kumira, kushamwaridzana kwezvinodhaka, mamiriro ezvinhu kana zvinetso zvakashata. Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano kune chero hutano hwehutano uye bvunza chiremba wako usati washandisa mamwe mushonga kana kuita shanduko kune regimen yako.