Chimwe chikafu chikafu chekudya chinoumbwa chose, chisina kushandiswa chisina kutongerwa pamusoro 118 F (48 C). Matangi makuru ezvokudya ndiwo michero, miriwo, mbeu, marimu, mbeu, gungwa yemiriwo, uye mafuta.
Heino hupembenene hwezvokudya. Zvimwe zvekudya, sezvibereko zvitsva nemiriwo, zviri nyore kuziva kuti zvakasvibirira. Zvimwe zvinoshandiswa, zvakadai seji nutters, nerve nectar, mukaka wemarmond, mafuta emuorivhi, soy sauce, uye cocoa, haisi nguva dzose yakasvibirira, saka unogona kuverenga mavara uye uwane nguva yekuwana mabhuku anopfuura muster.
Vegetable
Shandisa miriwo mu salads, smoothies, kupfekedzana kwakagadzirwa, uye muto. Miti inogonawo kukanganidzwa kana kuiswa muodhi. Mishonga yakasvibirira iyo yave iri blanched kana yakabikwa isati yanyanyiswa haifaniri kuonekwa yakajeka.
Mushonga wemichero unosanganisira:
- Arugula
- Beet
- Bheri pepper: tsvuku, machena, machena
- Bok choy
- Broccoli
- Koliflower
- Celery
- Collard greens
- Cucumber
- Garlic
- Tsangamidzi
- Jalapeno pepper
- Kale
- Lettuce
- Onion
- Peas
- Romaine
- Sipinachi
- Swiss chard
- Tomato
- Watercress
- Zucchini
Uyezve tsvaga miriwo yegungwa:
- Aramu
- Dulse
- Kelp
- Kelp noodles
- Nori sheets (asina kufara)
- Wakami
Zvibereko
Zvibereko zvinogona kunge zvese, zvakasviba, zvinopera mvura, uye zvinoshandiswa mujisi kana smoothies. Michero yakaoma inofungidzirwa yakajeka. Zvibereko zvitsva zvinosanganisira:
- Apple
- Apricot
- Kuchengetedza
- Banana
- Bhabheri
- Mazambiringa
- Lemon
- Lime
- Mango
- Orenji
- Papaya
- Pineapple
- Plum
- Raspberry
- Strawberry
Uyezve tarisa michero yakaomeswa uye superfoods:
- Cacao powder, raw
- Cacao nibs
- Carob powder
- Cranberries
- Dates
- Goji berries
- Raisins
- Zuva-dzakaomeswa tomate
Nuts uye Mbeu
Tsvaga majeka akasiyana uye anogadziriswa emiti uye mbeu.
Vashandise mu smoothies, pesto, micki yemiti, uye marisi asina mairi, girafu, cream, uye ice cream.
- Amamondi
- Brazil nuts
- Cashews
- Chia mbeu
- Flax mbeu
- Hazelnuts
- Hemp mbeu
- Makadamia makungu
- Pecans
- Pine nuts
- Pistachios
- Mbeu yepumpkin
- Sesame mbeu
- Sunflower mbeu
- Walnuts
- Almond butter, raw
- Cashew butter, raw
- Tahini (sesame mbeu bhotela), yakasvibirira
- Nota yakakura uye mbeu "misi"
- Mbeu dzinokonzera mbeu (semu chia, flax), zvisikwa
Zviyo
- Millet
- Buckwheat groats
- Kamut
- Quinoa
- Oats
- Zvokudya zvekudya
- Spelled
- Gorosi germ
- Wild rice
Nenyuchi uye Mheto
Yakaomeswa, yakasvibiswa, uye zvinoshandiswa zvirimwa.
- Lentils
- Chickpeas
- Adzuki bean
- Mung bean
Mafuta
- Zvinyorwa
- Kokonati mafuta uye mafuta, mbhu
- Cold-pressed, extra-virgin olive olive
- Chia oil
- Flax mbeu yemafuta, yakasvibirira
- Hemp mafuta emafuta, mbishi
- Olive mafuta (inotonhora-yakaoma, yakawedzera-mhandara)
Zvokudya
- Barley uswa
- Miti yemichero kana muchero wemichero (inonyorerwa kana yakanyongedzwa, isina kufanirwa)
- Young coconut mvura
- Wheatgrass
Fermented Foods
- Koconut kefir
- Koconut yogurt
- Kimchi
- Miso paste
- Rejuvelac
- Sauerkraut
Herbs, Zvinonhuwira, uye Zvinogadzirwa
- Apple cider vhiniga
- Basil
- Bipg's Liquid Aminos
- Cayenne
- Celtic sea salt
- Chives
- Chocolate, raw
- Saminoni, pasi
- Cumin, pasi kana mbeu
- Curries
- Dill
- Ginger root
- Nama shoyu (raw soy sauce)
- Parsley
- Raw honey
- Himalayan salt
- Vanilla nyemba, mbhu
- Vinegars
Sweeteners
Izvo zvinotapira zvizhinji zvinogadziriswa uye hazvisi zvechokwadi.
- Agave nectar , raw
- Koconti nectar
- Uchi, mbishi
- Mesquite powder
- Stevia powder
- Date shuga
- Yacon syrup
Mazano
- Vamwe vanhu vanotevera chikafu chekudya chisina kumira havafaniri kudya 100 muzana yezvokudya zvekudya. Edzai muyero.
- Nepo vamwe vanhu vanotevera zvokudya zvakasvibirira zvekudya zvinonzi vegan (izvo zvinoreva kuti havadyi chero mhuka ipi zvayo), vamwe vanodya mhuka dzemhuka dzakadai sewaini yakasvibirira, nyama, sushi, uchi, uye nyuchi yeuchi.
- Zvokudya zvine mazwi akabikwa, akaomeswa-akabikwa, akaiswa mbiriso, akabikwa, kana akabikwa pamusika haasi mavara.
- Zvokudya zvekakani hazvibvunzwi zvakasviba.
- Herbal tea (kunyange kana yakagadzirwa nemvura inopisa kusvika pasi pe 118 F) haifaniri kutaridzika yakasviba nokuti mashizha anowanzopiswa panguva yekugadzira.
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.