Haeba u rata khopolo ea ho hloekisa tsamaiso ea hau ea lijo, empa u sa batle ho e etsa ka lijo tse feteletseng, li-laxative, litlama tsa litlama kapa li-colonics, ho na le lijo tse ngata le mekhoa ea bophelo e ka thusang ho ntlafatsa ts'ebetso ea lijo le ho fokotsa ho khaola, khase le ho patoa. Mona ke litsela tse hlano tse bonolo tsa "ho hloekisa" tsamaiso ea hau:
1) Eketsa litholoana tsa hau tsa letsatsi le letsatsi le limela tsa meroho
Leka ho ja lijo tse tharo kapa ho feta tsa meroho le mefuta e 'meli kapa e mengata ea litholoana tse ncha letsatsi le leng le le leng empa ka nako e lekaneng e le palo ea liphallelo tse robeli ho isa ho tse leshome ka letsatsi.
Haeba lihlahisoa tse ncha li sa fumanehe, lihlahisoa tse nang le serame ke tse latelang tse ntle.
Mehlala e meng e kenyelletsa lettuce, broccoli, pelepele, lihoete, linaoa tse tala, squash, lettuce, artichokes, kale, spinach, swiss chard, blueberries, morara, li-orange, le fragole. Batho ba nang le maemo a mang a tsitsitseng a ka 'na ba rua molemo meroho e mengata haholo (e kang ea insoluble) tse kang lihoete, squash, litapole, litapole, beet, parsnips, rutabagas le turnips.
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2) Leka lijo tse nang le li-probiotic
Lijo tse ruileng haholo li phela likokoana-hloko, tse bitsoang libaktheria tsa probiotic, li ka thusa ho ntlafatsa ts'oaetso, ho tšehetsa tsamaiso ea 'mele ea ho itšireletsa mafung, ho fokotsa ho ruruha, le ho ntlafatsa karolelano ea melemo ea baktheria e ka' nang ea baka kotsi meleng. Mathata a mabeli a tloaelehileng haholo a probiotics ke Lactobacillus acidophilus ka maleng a manyenyane le Bifidobacterium bifidum ka maleng a maholo.
Le hoja li-probiotics li fumaneha ka mokhoa oa tlatsetso, li ka boela tsa fumanoa ka kefir le yogurt (ho akarelletsa le tse entsoeng ka kokonate, raese, soya le tse ling tsa "lebese" tse seng tsa lebese), kombucha, kvas le meroho e nonneng e kang sauerkraut le kim chi .
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3) Leka lijo tse ngata tse nang le maruo
Ho e-na le raese e tšoeu, li-bagels, bohobe bo hlakileng le pasta, leka ho ja lijo tsa gluten tse kang raese e sootho, quinoa (eseng lijo-thollo tsa nnete empa setlama), li-oats tse entsoeng ka tšepe, nyalothe, amaranth, buckwheat le raese ea hlaha.
Hape bona: Lijo Tse 5 Tse Thusang ka ho Pela.
4) Noa metsi a mangata
Metsi (hammoho le sopho, smoothies, le metsoako e meng) ke ea bohlokoa bakeng sa ts'ebetso e nepahetseng ea ho senya lijo empa boholo ba rona ha re noe ho lekaneng. Ke habohlokoa haholo ho noa metsi a lekaneng ha u eketsa lijo tsa fiber (ho tloha litholoana, meroho, lijo-thollo le peo). 'Mala oa hau oa motsoako o ka sebelisoa e le tataiso. Ka kakaretso, motsoako o mosehla kapa o motala o bontša hore o fumana metsi a lekaneng, empa ho hongata ho itšetlehile ka lijo tsa hau, maemo a mang a bophelo bo botle, joalo-joalo. Hape, hopola hore li-vithamine le lijo li ka fetola 'mala oa moroto (tse kang li-vithamine tsa B le li-beet). Leka tea ea litlama, tee e tala, metsi a lemone, moro le metsi a hlakileng.
5) Leka li-flaxseeds
Li-pepipe ke lipeo tse nyenyane tse ka fanang ka motsoako o babatsehang oa fubelu e tsitsitseng le e sa tsitsang 'me e ka thusa batho ba bang ka boipelaetso kapa libaka tse hlephileng. Peo e thata ha e phethehile, kahoo e lokela ho ba ka kofi kapa sekontiri sa spice kapa blender pele e kenngoa lijong. Tatso e bonolo, ea nutine e sebetsa hantle ho oatmeal kapa salate, 'me e ka kenyelletsoa ka muesli, granola, thepa e besitsoeng, kapa esita le smoothies.
Lijo tse ling li kenyeletsa
- Linaoa le limela: Li-peas le tse tala le limela tse tala li bonolo ho cheka le ho hloka nako e fokolang ea ho noa. Linaoa tse ling li kenyeletsa linaoa tsa liphio, linaoa tsa pinto, linaoa tsa linaoa, linaoa tsa garbanzo (chickpeas) le linaoa tsa adzuki.
- Linate le lipeo: Li-nut, lipeo le linotši tse sa hloekisoang tse kang peo ea mokopu, peo ea chia, peo ea sesame, peo ea soneblomo, lialmonde, li-cashews le li-walnuts.
- Li-omega-3 tse nang le mafura a mafura a mafura: Litlhapi tse koahetsoeng, tse koahetsoeng kapa tse nang le mouoane ka mokhoa o leka-lekaneng joaloka li-anchovies, herring, mackerel, sardine le salmon ea hlaha
- Oli: Mofuta o mong oa mohloaare oa moroetsana, oli ea kokonate, oli ea avocado.
Litsela tse ling tsa ho hloekisa 'mele
Likhohola tse fapaneng
Phapang pakeng tsa metsi a chesang le a batang a eketsa ho potoloha, e leng ho thusang ho tlisa limatlafatsi, oksijene le lisele tsa 'mele tsa ho itšireletsa mafung hore li senye lihlahisoa tse senyehileng le ho tlosa litšila tse nyenyane, ho ruruha ka lihlahisoa le lintho tse ling tse chefo.
Qala ka metsotso e meraro ea metsi a chesang a lateloa ke metsotso e ka tlaase ho motsotso a metsi a batang.
Pheta mokhoa ona bonyane hanngoe, kamehla o qetelle ka serame (mohlala, metsotso e 3 e chesang - metsotso e 1 ea serame - metsotso e 3 e chesang - metsotso e 1 ea serame).
Psyllium
Psyllium ke ts'ebetso ea lijo e tšehetsang mokhoa o tloaelehileng oa boea, o hloekisa ho kenyelletsa likoti, ebe o eketsa bongata le bonolo ba likoti. Sekoafone se seng sa phollium phofo se ka fetoloa bonyane li-ounces tse robeli tsa metsi. Noa hang-hang.
Litlhokomelo
Hopola hore ha ho na mokhoa o mong o nepahetseng bakeng sa bohle. Haeba u e-na le tšelo ea mali, ho senya mpa, khase le matšoao a mang, ke habohlokoa ho bua le mofani oa tlhokomelo ea bophelo.
Taba e nepahetseng: Boitsebiso bo boletsoeng setšeng sena bo reretsoe merero ea thuto feela 'me ha bo nkele sebaka keletso, ho hlahlojoa kapa kalafo ke ngaka e nang le tumello. Ha e reretsoe ho koahela mekhoa eohle ea tlhokomelo, likamano tsa lithethefatsi, maemo kapa liphello tse bohloko. U lokela ho batla thuso ea meriana hang-hang bakeng sa bophelo bo botle le ho buisana le ngaka pele u sebelisa mefuta e meng ea phekolo kapa u etse phetoho tsamaisong ea hau.