Idya Zvokudya Izvi Kuti Uise Bhodhi Rudzorera
Zvingava nekuda kwemazororo kana purogiramu yakanyanyisa, dzimwe nguva kudya kwedu kunogona kushandisa zvishoma kuti vadzoke shure. Ndiyo apo vanhu vanotendeukira kune detox yekudya kana kuchenesa. Kune vamwe, zvinogona kunge zviri kupedza shuga yakanatswa, asi vamwe vangave vachida kuderedza nyama nemamwe mishonga yemiti, doro, kana kuti masikati masikati masikati.
Iwe haudi jisi kuchenesa. Kuisa pfungwa pazvokudya zvakagadzirwa kumba uye nemiriwo, michero, maremai maprotheni, asina kufirwa zviyo zvakakwana, uye mafuta ane utano hwakadai savocados, maorivhi, uye nuts zvinoita kuti iwe udzoke nenzira yakarurama, uye tarisira uchienderera mberi kuita izvozvi zvinopa utano chikamu che tsika yako yezuva nezuva.
Kuti ubatsirwe kugadzirisa kudya kwako uye kudzokera shure, funga kusanganisira zvinotevera zvinokonzera kudya mukati mako.
Vegetable
Miti yakawanda mu phytochemicals (makemikari anokonzerwa nemasikirwo akangoerekana azvarwa) ari kuongororwa nokuda kwekugona kwavo kutonga mahomoni, anokurudzira masimba emasimba, uye kudzivirira kukanganisa masero emuviri wedu.
Murairo wakanaka wegumbo ndeyekuisa mimwe miriwo muzvokudya zvakawanda, kuzadza inenge hafu yeplate imwe neimwe nemarudzi akasiyana-siyana (ane simba rakasvibira) miriwo.
Miti inofungidzirwa kuti inonyanya kunaka kune chiropa cheropa chinosanganisira anyezi, garlic, beet, artichokes, uye cruciferous miriwo yakaita broccoli, cauliflower, kabichi, collard greens, kale, uye Brussels inomera.
Mimwe miriwo inodya kudya inosanganisira isupukari, karoti, celery, makungu, endives, jicama, kohlrabi, maeks, lettuce, okra, parsnips, radishes, rutabaga, mazaya echando, sipinashi, zvinomera, squash, mbatata, turnips, watercress, yamas, yucca , zucchini, uye gungwa mishonga kusanganisira arame, dulse, hijiki, kelp, nori sheets, uye wakame.
Zvibereko
Kufanana nemiriwo, michero ine phytonutrients inogona kupa hutano hunobatsira. Ita zvidimbu zvishanu kusvika kune gumi zvezvibereko zvinotapira nemiriwo zuva nezuva.
Sarudza michero yose (yakachena kana yakawanda), yakadai samaapuro, apricots, macheri, blueberries, cantaloupe, cherries, cranberries, mazambiringa, maonde, mazambiringa, mavhisi, kiwi, lemon, lime, loganberries, mango, melon, nectarines, oranges, papaya , peaches, mapears, chinanasi, plums, maramba, maprown, raspberries, strawberries, tangerines, uye vhuta.
Mbeu Zvose uye Makuru Makuru
Munhu wose ane go-carbs (kazhinji pasta nechingwa), asi ino ndiyo nguva yakanaka yekuedza uye kuedza zvimwe zvikamu zvezviyo zvakakwana uye zvinokwana carbs, zvakadai se:
- Rice
- Quinoa
- Bhari
- Buckwheat
- Farro
- Freekeh
- Millet
- Amaranth
- Wild rice
- Teff
- Tapioca
- Arrowroot
- Oats
- Winter squash
- Mbambaira
Zvisina kufananidzwa zviyo zvose zvinoshandiswa, asi zvakare edza michina yakaitwa kubva pamusoro pezviyo zvinosanganisa, kusanganisira muto wejisi pasta, buckwheat soba noodles, girasi noodles, kelp noodles , mungehwe mazai noodles, shirataki noodles , rice crackers, quinoa flakes, chingwa chisina-gluten, uye rice bran.
Nenyuchi uye Mheto
Mbeu neyemagazi zvakakwirira mu fiber, protein, uye iron. Izvo zvinodhura zvakaderera kudarika mhuka yeprotein. Edza:
- Itai mapepa mashizha uye mavara
- Lentils (tsvuku, tsvuku, tsvuku, tsvuku, French, du Puy)
- Mimwe nyemba uye marumusi, zvakadai seadukoni, cannellini, chickpeas, mutsvuku, mazai machena, itsvo, uye lima.
Mafuta
Penguva yekuchenesa, funga nezvemafuta kubva kuzvokudya zvakadai sewacado, raw nuts uye mbeu, kokonati, uye nut uye mbeu bhotela:
- Amamondi
- Brazil nut
- Cashew
- Chia
- Hazelnut
- Hemp mbeu, makungu anonzi hemp, moyo we hemp
- Macadamia Nut
- Pecan
- Pine nut
- Pistachio
- Pumpkin
- Sesame mbeu
- Sunflower mbeu
- Flax mbeu
- Poppy Seeds
- Walnuts
- Koconut
- Nut uye mbeu bhoturu, yakadai se tahini, almond butter, cashew nut butter
Kana uri kubika nemafuta, edza kushandisa zvakakwirira, zvinotonhorera, zvisina mafuta, zvakadai se:
- Olive mafuta
- Hemp mafuta
- Flax mafuta
- Almond america
- Avocado mafuta
- Koconut oil
- Hazelnut mafuta
- Pumpkin mafuta
- Walnut oil
- Safflower, sesame, uye mafuta ezuva rinoita zvishoma.
Dairy and Dairy Substitutes
Kunyange zvazvo kunatswa kunowanzokurudzira kuti iwe uise dairy kwechinguva, zvimwe zvinosanganisira probiotic-rich organic yogurt uye kefir.
Panzvimbo pemukaka, funga kuedza imwe yemiti yemiti "yakasikwa":
- Umukaka usina kukonzerwa nemukaka, wakadai semakondomu kana mukaka wemakwenzi
- Hemp mbeu yemukaka
- Rice mukaka (unsweetened)
- Mukaka wokuputira
- Kokonati mukaka
Zvokudya
Kazhinji, iri pfungwa yakanaka kushandisa nyota yako kutungamirira kuti unonwa zvakadini, kunyange zvazvo vamwe vanhu vane mamiriro ezvinhu angaita kuti vazonwa zvishoma kana zvishoma.
Iwe unogona kusarudza kuderedza doro rako nekofi inodya, kushandura mumiriwo, tema, kana kuti tei chena. Heano zvimwe zvingasarudzwa:
- Mvura inoputira (dzimwe nguva inonzi " detox mvura ")
- Miti-yakagadzirirwa "mishonga" yakadai semukaka wejisi, mukaka wemarumondi, mukaka wehemp.
- Koconut mvura
- Itai mvura
- Mishonga yemishonga, yakadai saRoibos, chai yekinamoni, ginger tea
- Green tea , white tea
- Kombucha (unsweetened)
- Jisi risina kunetseka rakagadzirwa kubva kune michero uye miriwo yakabvumidzwa
- Mineral or seltzer water
- Inwiwa kana slackothies pamwe nemvumo
Kana iwe usingakwanisi kurega mangwanani ako mukombe wekofi, edza kuikora kusvika kune imwechete 8-ounce kapu (uye usarega kuwedzerwa sweetener).
Condiments
Zvitsva uye zvakasimwa makwenzi nemiti inonhuwira zvinogona kuita kuti chero chikafu chiwedzere kunakidza, pasina kuwedzera shuga kana munyu. Gadzira mishonga yakachena yakadai sebasil, chives, cilantro, dill, mint, oregano, parsley, rosemary, sage, tarragon, kana thyme.
Zvinonhuwira zvaunogona kubika zvinosanganisira allspice, anise, caraway mbeu, cardamom, mbeu yeseloni, sinamoni, clove, coriander, kumini, nutmeg, safoni, tamarind, kana turmeric.
Ginger yakatsva kana yakasviki uye garlic inogona kugadzira pakarepo kudya kunofadza. Pano pane zvimwe zvinokonzerwa nemidziyo yekufungisisa:
- Vhiniga (semuapuro cider vhiniga, balsamic, konati, tsvuku kana waini yakaisvonaka, vhiniga yearisi)
- Baking soda kana baking powder
- Koconut amino acids
- Fish sauce
- Nama shoyu
- Mbiriso yezvokudya
- Miso
- Miorivhi
- Lemons uye limes
- Cacao powder uye cacao nibs
- Carob powder
- Gungwa munyu
- Mustard
- Tamari yegorosi isina
Shuga uye Zvimwe Zvakanaka
Kurambidza kudya kwako kwose kwemasukisi uye shuga kubva kumativi ose kuchaenda nenzira yakareba. Kana iwe uchizoshandisa zvinotapira, sarudza nzvimbo dzepanyama dzakadai sezvinotevera:
- Brown rice syrup
- Koconti nectar
- Chibereko chakaomeswa, zvishoma
- Monk chibereko
- Stevia
- Maple syrup
- Uchi
- Blackstrap molasses
- 100% michero jam
Chekudya, sarudza michero yakawanda, mutsva kana kuedza masheidhe echando kana kuti puddings yakaitwa nehuki mukaka (kana yogurt) uye michero.
Animal protein
Zvokudya zveDetox zvakasiyana pamubvunzo wekuti inosanganisira mapuroteni emhuka. Kana iwe uchida kuzvidya, funga zvinotevera:
- Organic turkey
- Organic chicken, zvichida yakarongedzwa
- Nehove dzomusango, dzinotonhorera, dzakadai seAlaskan salmon
- Anchovies, sardines
- Gwayana
- Mutambo wesango, wakadai senyuchi, pheasant, zviya, venison, bufalo, mhou
Shoko Rinobva
Hazvisi zvekuzvidzivirira iwe pachako, kubvarura kudya, kana kuenda kune rimwe rinodzivirira rinosvibisa juice. Chinangwa chikuru ndechekuita izvo zvikafu zvinonaka uye zvinonaka zvive chikamu chezuva rega rega, uye kugadzirisa mararamiro ehupenyu hunozoguma kunyange mushure mokunge utori hwekudya huripo.
Shandisai se nguva yekuedza nzira itsva uye yekubika. Iwe unogona kuona, somuenzaniso, kuti spaghetti squashi haisi yakaoma kukugadzirira kupfuura pirata yakachena, yakabikwa neholiflower inogona kuva inonaka inogutsa kana yakagadzirwa nemishonga yegungwa nemugungwa, kana kuti kune mazai omukaka anoyevedza akaita samarmond kana macadamia nut mukaka.
> Sources:
> Institute of Medicine. 2005. Dietary Reference Intakes for Energy, Carbohydrates, Fiber, Fat, Fatty Acids, Cholesterol, Protein, uye Amino Acids. Washington, DC: The National Academy Press. doi: https: //doi.org/10.17226/10490.
> Dhipatimendi reUnited States reZvesimiriro, Agricultural Research Research, Nutrient Data Laboratory. USDA National Nutrient Database ye Standard Reference, Release 28. https://ndb.nal.usda.gov/ndb/nutrients/index.
> 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 chero upi nehupi hwehutano uye bvunza chiremba wako usati washandisa chero imwe nzira yemishonga kana kuita chero shanduko kune regimen yako.