Mazano ekuwana zvakanyanya kubva pakutsvaira kwekutoni
Pfungwa yekuenderera mberi kwezuva rechinomwe rekudya zvinogona kunge zvinoshamisa. Nezvokudya zvakasiyana-siyana zvakasiyana-siyana zvose zvakasungwa mumabhuku uye mumabhuku, zvakaoma kutaura kuti ndeipi nzira yakarurama kwauri. Uye sezvo-iyo-iyo detox inova yakawanda uye yakawanda, zvese zviri nyore kukanganwa chinangwa chokuchenesa: kutarisa kune zvakakwana, zvisingagadziriswe zvinokurudzira muviri wako uye kuderedza mutoro wako unotyisa.
Izuva rezuva rechinomwe rekudya rinogona kubatsira kana iwe uchirishandisa senzira yekutanga nzira inofadza mberi kana ine chokuita nekudya kwako. Asi kuisa pane imwe nguva nguva nenguva kuti "kururamisa" kudya uye kunwa "zvisakarurama" haisi nzira ine utano.
Kuti uwane nzira yakanakisisa yekudya zvinodhaka, kanganwa mafashoni emangwana anokwanisa kutungamirira kune zvisina kunaka kudya zvokudya uye kutevera chirongwa chinonzwisisika chinokukurudzira kuti udzoke kune zvakakosha zvekudya uye uite hupenyu hunogara kwenguva refu.
Kubva pamagadziro ekugadzirira kusvika kune yekupedzisira-detox yekudya, takufukidzira pane nzira yakanakisisa uye yakanakisisa yekuchenesa.
Kugadzirira Zuva Rako reDetox Ramazuva manomwe
Kuti urege kubvisa zvinokonzerwa nehutachiona nekunyunyuta, edza kupedza kubvisa caffeine, shuga, kudya kwakagadziriswa, uye zvinotapira zvemaitiro mumazuva anoita kuti iwe uwedzere kudya. Kana iwe usati wakagadzirira kusiya cafineine zvachose, shandura kucheka-caffeine zvinwiwa zvakadai segreen tea, white tea , kana matcha .
Muzvikamu zvekugadzirira, iwe unofanirawo kuronga kuronga kudya kwako kwevhiki. Nekudya kwako kuronga kwakanyatsorongedzwa, iwe hauzove wakanyanyisa kubva pakudya kwako. Unogonawo kutora nguva ino kubvisa kicheni chako chekudya chero kupi zvayo kana zvinwiwa zvinogona kukuedza panguva yaunosuka.
Vakachenjera pavanotanga kushandura: kana iwe uchishanda mukati mevhiki, iri pfungwa yakanaka yekutanga detox yako musi weChishanu. Iyi nzira inobvumira nguva yakawanda yekupedza mumazuva mashomanana okutanga ezvokudya zvako, izvo zvinowanzonyanya kuoma.
Zvokudya Nezvokudya Zvako Detox Mazuva manomwe: Zvimwe Zvingasarudzwa
Hapana mitezo yakaoma uye yakatsvaga pane zvaunofanira kuisa muvhiki yako-long detox kudya. Zvisinei, chinangwa chako chinofanira kuva chekutarisa pamishonga yekuchenesa -packed yekuchenesa nemichero pamwe chete ne-high-fiber foods yakazara mbeu, nuts, uye mbeu. Sezvo iwe uchivaka kudya kwako kwakapoteredza zvikafu izvi, iva nechokwadi chekudya mumwero.
Mukuwedzera, iwe unogona kuvhara detox yako yekudya nemichero-based protein uye probiotic-yakawanda zvokudya zvinoviriswa zvakadai semiso. Heano mamwe mazano ekuwedzera anobatsira nekuronga kwekudya kwevhiki:
- Idya munzvimbo yakakura-yakakura, michero yemwaka uye miriwo. Edza saladhi nemiriwo yemwaka, chibereko chose, smoothies, jisi (zvakadai sebheet, karoti, apple uye ginger juice kana jisi risiri ).
- Farira kudya zvakanaka. Kudya kwega kwega kunofanirwa kusanganisira zvimwe mapuroteni, mafuta ane utano, yakakura-fiber, carbs yose yezviyo, uye michero nemiriwo. Nokufemera, tsvaga mapeji edu anovakwa-nyanzvi akawanikwa pano pamusoro pezvigadzirwa zvakaita Red Curry Lentil Soup Na Kale kana Chickpea Buddha Bowl .
- Sarudza mapeji nemhando dzakasiyana-siyana . Edza kuwana miriwo yakasiyana-siyana pahwendefa yako, yakaita semasvizha mashizha, mashizha, artichokes, anyanisi, karoti, uye makomkomera. Wedzera chikapu yakagadzirwa, avocado, ruvara rune ruvara, mbatatata yakabikwa, mbeu yehemp, mafuta anobva mumafuta emuorivhi, uye zvimwe zvokudya zvinowanikwa mune mapuroteni, fiber, uye mafuta. Zvichiri nani, tarisa mapeji anobatanidza zvakasiyana-siyana zvezvirimwa zvakagadzirwa zvinoshandiswa zvakadai sePitatato uye Red Cabbage Slawisi .
- Breakfast breakfast. Kana iwe uchinge uchida kudya chinhu chimwe chete kwekudya kwemanheru, edza oatmeal, s smoothie , mabriji matsva, ndiro yekushambidzira, kana chia pudding .
- Snack. Zvimwe zvinokonzera mazano zvinosanganisira White Bean uye Cashew Dip kana Roasted Red Beet Hummus nemiriwo kana Cumin-Lime Yakakangwa Chickpeas .
- Kudya kana kudya. Zvokudya zvakakwana zvinogona kusanganisira portobello mushroom cap inopiswa nemafuta omuorivhi uye kubikwa, Butternut Squash Soup , Imwe yevhu Vegan Chili , Curried Chickpeas , Baked Honey-Mustard Salmon , kana Black Bean Arugula Tostadas .
Zvaunofanira Kuzvidzivirira PaZuva Rako reDetox Diet
Kwemazuva manomwe ezuva rekutengesa kwekudya iwe unofanirwa kubvisa zvakajeka zvekudya zvakagadziriswa uye chero kudya kune shuga yakawedzerwa, pamwe chete nevhu uye gorosi. Caffeine inopedzisira isingakwanisi, uyewo zvimwe zvokudya zvakananga munyama uye makondomu .
Dzivisa zvinwiwa zvinodhakwa (zvakadai sewaini, doro, nemweya) panguva yekuchenesa. Doro rinokonzerwa nemagetsi mumuviri kunyanya nechiropa. Inoputsika muchidimbu kune acetaldehyde, kemikemikari inogona kukanganisa masero eropa uye miviri yemaviri, isati yaparara uye yakabviswa mumuviri. Kunze kwokudzikisa mutoro uri pachiropa chako, kurega doro (uye caffeine) kwevhiki kunogona kubatsira kuchinja tsika dzawakarima.
Kuchengetedza Kusvibiswa
Kunwa mvura yakawanda kunogona kufamba munzira yakareba mukudhonza chepfu. Paunenge uchiri kudya, tsvaga kunwa magirasi masere emvura yakasvibiswa zuva rega rega. Icho chinosanganisira girazi remvura (zvichida mumba-kutonhora kana kudziya) pakarepo paunomuka mangwanani. Chinhu chinobatsira: kusarudza mvura yemononi kana kuti DIY inopa mvura inogona kukurudzira kubvisa zvinokonzerwa newaini mangwanani hydration.
Vamwe vanhu vangave vachida mvura zhinji, uye vamwe vanhu vangada zvishoma. Kunyange zvazvo iwe unogona kushandisa nyota yako semutungamiri, unogona kuongorora chiremba wako wehutano pamusoro pemafungiro akakodzera emvura.
Kudzidzisa
Chiito chepanyama chinowedzera kupararira uye, zvakare, kunobatsira muviri wako kubvisa tsvina. Kuti uratidze kushambadzira kwako panguva yekudya kwako kwekutengesa, iva nechokwadi chokuti unosanganisira chiedza chekuita muitiro wako wezuva nezuva. Unogona kuedza kuenda kune imwe nguva panguva yekudya kwako kwemasikati, somuenzaniso, kana kuita chikamu chekudzorera yega yekirasi.
Sezvo simba rako richikwanisa kupera mumazuva mashomanana ekutanga kwekudya kwako, zvinogona kunge zvichibatsira kuputsa zvidzidzo zvako munguva shoma. Kana iwe usingaiti nguva dzose, taura nachiremba wako usati watanga regimen yekurovedza.
Kuzvitarisira uye Zvokudya Zvako Detox: Zvinangwa Zvokufunga
Kudyidzwa kwekutengesa hakusi kwekuzvidzivirira pane zvimwe zvekudya kana mabasa-ndezvekutora zvakanakisisa muviri wako nepfungwa kuitira kuti iwe unzwe unofara mumazuva ose. Edza kushandisa nguva ino kusimbisa iwe kuzvitarisira, zvakadai sekuvandudza mararamiro ako ehope uye kuzvibata iwe kuisa muviri (chirwere chinofungidzirwa kukurudzira kusunungurwa kwezvinokonzera).
Zuva rezuva rechinomwe rekudya zvinokonzera kuvewo mukana wakakwana wekuedza matanho matsva ekugadzirisa matambudziko. Kuti kuderedza kushungurudzika kwezuva nezuva uye kuwana nzira yako yekudzikama kwakanyanya, edza kuzviita kufema kwakadzika, kufambira mberi kwemasuru kunonoka, kufungisisa kwepfungwa, kana yoga. Kunyange nzira dzisinganzwisisiki sokuteerera mimhanzi, kuenda kunofamba-famba, kufamba mumubhati, kana kubatanidza nebhuku raunoda kunogona kukurudzira pfungwa dzako.
Kutarisana neChirungu Chekuita
Kana iwe usingawanzofodya kudya zvakawanda, zvinogona kutora mazuva mashomanana kuti muviri wako uchinje kune yakakwirira-fibhi yezvokudya zvekutopi. Kuti uwedzere chirwere chako chekudya, edza kusvina mishonga chai (zvakadai se ginger tea , peppermint tea, caraway chai, kana kuti sinamoni chai).
Kana yako zuva rechinomwe rekudya rekutsvina rinonyanya kupfuma mubhandi, edza kuwedzera chidimbu chekom guruva kumvura yako iyo inogadzira mvura paunenge uchigadzira nyemba dzakaomeswa.
Gara uchiyeuka kuti masikati kana masikati ezuva mashanu ekudya kudya kwevanhu, vanhu vakawanda vanotanga kunzwa vachiwedzera simba uye vanoona kuti kudya kwavo kunowedzera.
Kuronga Zvokudya Zvokutumira-Detox
Sezvaunofamba nepfungwa dzako dzekutengesa, iwe uchaona kuti kuchinja kwakanyanya sekudai kunwa mvura yakawanda kana kudya mimwe miriwo kunogona kuita zvakanyanya pahupenyu hwako hwezuva nezuva. Ichokwadi, inofungidzirwa kuti nzira yemazuva manomwe ndiyo nzira yakanakisisa yekuedza nayo zvakasiyana siyana zvezvokudya zvitsva, mapoka, uye mararamiro emararamiro. Kuti uvakire pane izvozvi, ita kuti udzoke mune zvekudya zvishoma zvishoma apo uchinge uchitora mafungiro matsva (zvakadai sokudya katatu mishonga yemiriwo panguva yemasikati uye kudya kwemanheru).
Izwi rezano: Usaedza kuita zvakawanda kuchinja zvose kamwechete. Kutsvakurudza kunoratidza kuti vanhu vanoumba tsika dzakanaka nyore nyore pavanenge vachiedza kutora zviito nyore (zvakadai sokunwa mvura yakawanda) panzvimbo pokuedza kuita tsika dzakawanda.
Uyezve, kumwe kutsvakurudza kunoratidza kuti tsika dzakanaka dzinogona kutora kusvika mavhiki masere kuti dzigadziriswe-uye kuzvibata kune mibairo midiki kunogona kukukurudzira kuti ubatisane nehumwe hunochinja.
Kudzokorora Zvokudya Zvamazuva manomwe zveDetox
Vatsigiri vezvokudya zvemasikisi zvinowanzokurudzira kuchenesa kanomwe pagore kuti uvandudze hutano hwako uye kudzivirira zvirwere. Kana uchidzokorora kubvisa kwako, edza kubatanidza kusiyana kwakasiyana nemaitiro nemaitiro pane iwe zvawakaita pakudya kwako kwekupedzisira. Kuedza nzira itsva dzehutano panguva yako yezuva rezuva rekudya zvinokonzera kukupa zvinogona kukupa mazano ane simba ekuwana hutano hwakanaka kwegore rose.
Shoko Rinobva
Zuva rechinomwe rekudya zvinenge zvisina kukodzera kuvanhu vose. Kana uine chirwere chisingaperi chine chirwere chechiropa, chirwere cheshuga, kenza, chirwere chepvo, kana chirwere chekudya, zvakakosha kuti uone chiremba wako usati wachinja kudya kwako.
Kana iwe uchinetseka pamusoro pekugadzirisa kuhutano hwako hwekudya, taura nachiremba wako kuti uone kana zuva rezuva rechinomwe rekudya rakakunakira iwe.
> Sources:
> Gardner B, Lally P, Wardle J. Kuita hutano tsika: psychology ye "tsika-maitiro" uye tsika dzakawanda. The British Journal of General Practice. 2012; 62 (605): 664-666.
> Gardner B, Anopisa K, Wardle J, McGowan L. Kuita tsika, uye kuita tsika: chiitiko chekuongorora nekutsvaga kugamuchirwa kwemaitiro-based dietary change change intervention. Int J Behav Nutr Phys Act. 2014 Nha. 30; 11: 135.
> Wood, W, Neal, DT. Utano hwakanaka kuburikidza netsika: Mazano ekugadzirisa nekuchengetedza hutano hunochinja. Kudzidzira Sayenzi nePurogiramu. Bhuku 2, Nyaya 1, 2016. pp. 71-83.
> Kuzvidzivirira: Mashoko aya anowanikwa pane iyi inochengeterwa zvinangwa zvekudzidzisa chete uye haasi 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.