Ja Lijo tsena ho senya Button ea Reset
Ebang ke ka lebaka la matsatsi a phomolo kapa nako e tloaelehileng, ka linako tse ling mekhoa ea rona ea ho ja e ka sebelisa mokhoa o monyenyane oa ho khutlela morao tseleng. Ke nako eo batho ba retelehelang ka ho ja lijo tsa detox kapa ho hloekisa. Ho ba bang, ho ka 'na ha e-ba ho thibela tsoekere e hloekileng, ha ba bang ba ka' na ba batla ho fokotsa nama le lintho tse ling tsa liphoofolo, joala kapa bosiu bo lekaneng.
Ha ho hlokahale hore lero le hloekisoe. Ho lebisa tlhokomelo lijong tse phehiloeng malapeng le meroho, litholoana, mahlahahlaha a protheine, lijo tse sa tsitsitsoeng, le mafura a phetseng hantle a kang li-avocate, oli ea mohloaare le linate li u lumella hore u khutlele tseleng e nepahetseng, 'me ka tšepo u tsoele pele ho etsa lijo tsena tse phelisang karolo ea tloaelo ea hau ea letsatsi le letsatsi.
Bakeng sa thuso ea ho nchafatsa lijo tsa hau le ho khutlela tseleng, nahana ka kenyeletsa lijo tse latelang tsa detox ha u ja.
Meroho
Meroho e na le limela tse ngata tsa phytochemicals (lik'hemik'hale tse hlahang ka tlhaho) tse ntseng li hlahlojoa ka matla a tsona a ho laola lihomone, ho susumetsa sesole sa 'mele le ho thibela lisele tsa' mele ea rona ho senya.
Mokhoa o motle oa lesela le lekaneng ke ho kenyelletsa meroho lijong tse ngata, ho tlatsa bonyane halofo ea sejana se seng le se seng ka meroho e mebala-bala (kapa e matla haholo).
Meroho e nahannoang hore e ntle haholo bakeng sa li-detox tsa sebete li akarelletsa eiee, konofolo, li-beet, li-artichokes, le meroho ea cruciferous e kang broccoli, cauliflower, k'habeche, meroho e mengata, kare, le Brussels.
Meroho e meng e jeoang ke khalase, lihoete, celery, likomkomere, endives, jicama, kohlrabi, leeks, lettuce, okra, parsnips, radishes, rutabaga, lirapa tsa lehloa, sipinake, limela, squash, litapole, turnips, watercress, yams, yucca , zucchini, le meroho ea leoatle e kenyelletsang li-arame, dulse, hijiki, kelp, nori sheets, le wakame.
Litholoana
Joaloka meroho, litholoana li na le li-phytonutrients tse ka fanang ka melemo ea bophelo bo botle. Etsa lihlahisoa tse hlano ho isa ho tse 10 tsa litholoana le meroho e mebala-bala ka letsatsi.
Khetha litholoana kaofela (tse ncha kapa tse nang le serame) tse kang liapole, li-apricot, li-blackberries, blueberries, cantaloupe, cherries, cranberries, litholoana tsa morara, lifeiga, morara, guava, kiwi, lemon, lime, loganberries, mango, melon, nectarine, li-orang, papaya , diperekisi, lipere, phaenapole, plums, kharenate, li-prunes, tse tala, fragole, li-tangerines le mahapu.
Lihlahisoa tsohle le li-carbs tse thata
E mong le e mong o na le li-carbs tsa hae (hangata pasta le bohobe), empa ena ke nako e ntle ea ho leka le ho leka mehloli e meng ea lijo tse ngata le li-carbs tse rarahaneng, tse kang:
- Rice
- Quinoa
- Harese
- Buckwheat
- Farro
- Freekeh
- Millet
- Amaranth
- Le raese e hlaha
- Teff
- Tapioca
- Arrowroot
- Li-oats
- Squash ea mariha
- Litapole tse monate
Lihlahisoa tse sa lekanyetsoang kaofela li khethoa, empa hape leka lihlahisoa tse entsoeng ho tsoa lits'ebetsong tse ka holimo, ho akarelletsa le pasta e sootho ea raese, buckwheat soba noodles, li-noodle tsa khalase, kelp noodles , li-noodles tsa linotši, li-noodle tsa sarataki , li-crackers tsa raese, li-flakes tsa quinoa, bohobe bo se nang gluten, le raese bran.
Linaoa le Meroho
Linaoa le limela li na le fiber, liprotheine le tšepe tse ngata. Li boetse li theko e tlase ho feta liprotheine tsa liphoofolo. Leka:
- Arola lierekisi tse tala le tse tala
- Lentile (e khubelu, e sootho, e tala, e mosehla, French, du Puy)
- Linaoa le limela tse ling, tse kang adzuki, cannellini, chickpeas, batsho, lierekisi tse mahlo a mahlo, liphio le lima.
Mafura
Nakong ea ho hloekisa, lebisa tlhokomelo ho mafura a tsoang lijong tse kang avocado, linate tse tala le peo, kokonate, linate le botoro ea peo:
- Lialmonde
- Nete ea Brazil
- Cashw
- Chia
- Hazelnut
- Hula lipeo, linate tsa hemp, lipelo tsa hemp
- Nama ea macadamia
- Pecan
- Nate ea phaene
- Pistachio
- Mokopu
- Peo ea Sesame
- Peō ea soneblomo
- Peō ea lilakisi
- Lipeo tsa Poppy
- Li-walnuts
- Khókhónate
- Nate le peō ea botoro, e kang tahini, lebese la almonde, botoro ea linate tsa cashew
Haeba u pheha ka oli, leka ho sebelisa oli e phahameng, e pholileng, e sa boleloang, e kang:
- Oli ea mohloaare
- Hlatsoa oli
- Oli ea lehlaka
- Oli ea almonde
- Oli ea mokoetliso
- Oli ea kokonate
- Oli ea hazelnut
- Oli ea mokopu
- Oli ea lemunu
- Safflower, sesame, le oli ea soneblomo e lekanyelitsoeng.
Lihlahisoa tsa mafura le tsa mafura
Le hoja ho hloekisoa hangata ho tla khothalletsa hore u tlohele lebese ka nakoana, tse ling li kenyelletsa li-probiotic tse nang le li-yogurt le li-kefir.
Ho e-na le lebese, nahana ka ho leka e 'ngoe ea tsena "li-milks" tse thehiloeng limela:
- Lebese le sa tsosoang la linate, tse kang lebese la almonde kapa la chesehe
- Hlapa lebese la peo
- Lebese la raese (le sa latsoehe)
- Lebese la ho hlasela
- Lebese la kokonate
Lijo
Ka kakaretso, ke khopolo e ntle ho sebelisa lenyora la hao ho tataisa hore na u noa hakae, le hoja batho ba bang ba e-na le maemo a ka 'nang a hloka hore ba noe haholoanyane.
U ka 'na ua etsa qeto ea ho fokotsa joala le kofi ea hau ea ho noa, ho tlohela tee ea litlama, e tala kapa e tšoeu. Mefuta e meng ea seno ke tsena:
- Metsi a tšeloang (ka linako tse ling a bitsoang " metsi a detox ")
- Li-milk tse thehiloeng limela tse kang lebese la raese, lebese la almonde, lebese la hemp.
- Metsi a kokonate
- Metsi a lemone
- Li-tea tsa litlama, tse kang rooibos, tee ea sinamone, tee ea ginger
- Tee e tala , tee e tšoeu
- Kombucha (unsweetened)
- Jusi e sa tsitsitseng e entsoeng ka litholoana le meroho e lumelloeng
- Metsi a mangata kapa a seltzer
- Li noa kapa li-smoothies li lumelletse lijo
Haeba u sa khone ho tlohela senoelo sa kofi ea hoseng, leka ho se fokotsa ho feta senoelo se le seng sa 8-ounce (le ho qoba ho noa monate).
Litumellano
Lihlahisoa tse ncha le tse omisitsoeng le linoko li ka etsa hore lijo leha e le life li monate haholo, ntle le ho eketsa tsoekere kapa letsoai. Hlapa litlama tse ncha tse kang basil, chives, cilantro, dill mane, koena, oregano, parsley, rosemary, sage, tarragon, kapa thyme.
Lijo tse ngata tseo u ka li phehang li kenyeletsa allspice, anise, peo ea caraway, cardamom, peō ea celery, sinamone, cloves, coriander, komine, nutmeg, safrone, tamarind, kapa turmeric.
Ginger e ncha kapa e tala le konofolo e ka etsa hore lijo li thahasellise hang-hang. Mona ho na le li-condiments tse ling le lisebelisoa tseo u lokelang ho nahana ka tsona:
- Asene (e kang asene ea cider ea apole, balsamic, kokonate, veine e khubelu kapa e tšoeu, asene ea raese)
- Ho soda soda kapa phofo ea ho baka
- Kokonate amino acid
- Fish sauce
- Nama shoyu
- Tomoso ea phepo e nepahetseng
- Miso
- Mehloaare
- Lemons le limes
- Koao phofo le linoo tsa cocoa
- Carob phofo
- Letsoai la leoatle
- Letaltare
- Tamari ea lijo-thollo
Li-Sugar le Tse ling Tse Khahlehang
Ho fokotsa tlhahiso ea hau ea lipompong le tsoekere e tsoang mehloling eohle e tla tsamaea ka nako e telele. Haeba o tla sebelisa monate o monate, khetha mehloli ea tlhaho e kang e latelang:
- Sirapo ea raese e bohale
- Letlalo la kokonate
- Tholoana e omeletseng, ka bonyane
- Monk litholoana
- Stevia
- Sirapa ea maple
- Mahe a linotsi
- Blacklassrap molasses
- 100% ea jeme ea litholoana
Bakeng sa lijo tse tsoekere, khetha litholoana tse feletseng, tse ncha kapa leka li-dessert tse nang le maqhoa kapa li-puddings tse etsoang ka lebese la linate (kapa yogurt) le litholoana.
Animal Protein
Lijo tsa Detox li fapane le potso ea hore na li kenyeletsa protheine ea liphoofolo. Haeba u tla e ja, nahana ka lintlha tse latelang:
- Mefuta ea tlhaho Turkey
- Khoho ea tlhaho, ka ho khetheha e jang
- Litlhapi tse batang, tse batang, tse kang saalmon ea Alaskan
- Li-anchovies, li-sardine
- nku
- Papali ea tlhaho, e kang bison, pheasant, likoekoe, likokoanyana, li-buffalo, lehloa
Lentsoe le Tsoang ho
Hase taba ea ho ikhula, ho tlohela lijo, kapa ho hloekisa lero le holimo. Sepheo se seholo ke ho etsa lijo tsena tse phelisang le tse monate karolo ea ts'ebetso ea hau ea letsatsi le leng le le leng, le ho etsa liphetoho tse ntle tsa bophelo bo tla lula le ka mor'a hore lijo tsa detox e felile.
E sebelise e le nako ea ho leka litsela tse ncha le mekhoa ea ho pheha. Ka mohlala, u ka fumana hore squash ea spaghetti ha e thata haholo ho e lokisetsa ho feta paseta e tšoeu, kolifulare e halikiloeng e ka ba sesebelisoa se khotsofatsang haeba se nkiloe ka litlama le letsoai la leoatle, kapa hore ho na le mefuta e monate ea lebese e kang lebese la almond kapa macadamia lebese.
> Mehloli:
> Institute of Medicine. 2005. Dietary Reference Intakes for Energy, Li-Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Liprotheine le Amino Acids. Washington, DC: National Academy Press. doi: https: //doi.org/10.17226/10490.
> Lefapha la Temo la US, Tšebeletso ea Lipatlisiso ea Temo, Laboratori sa Ditshebeletso tsa Nutrient. USDA National Nutrient Database bakeng sa Standard Reference, Release 28. https://ndb.nal.usda.gov/ndb/nutrients/index.
> Boikarabello: Boitsebiso bo boletsoeng sethaleng 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 leha e le efe phekolo ea mofuta o mong kapa u etse phetoho efe kapa efe lefapheng la hau.