Na Gwada Jirgina Bayan Kwanaki 6 Na Cin Abincin Gutso

Wadatacce

• Nawa ne canza abin da kuke ci, yake canza hanjinku?
• Menene ke sa hanjin farin ciki?
• Don haka kowace safiya na fara ranar da Tummy Tonic
• Mai zuwa masu santsi, ƙarƙashin sunan Sub-Zero Superfoods
• Yaya ake auna lafiyar hanji?
• Shin nazarin ya ba ni wata fahimta ga hanji?
• Kayan girkin yaji shiitake oats na girki by Juice Project
• Sinadaran:
• Kwatance:

Nawa ne canza abin da kuke ci, yake canza hanjinku?

Shin an duba lafiyar hanjin ku kwanan nan? Shin Gwyneth ya gamsar da ku game da mahimmancin kwayar halittar ku? Shin furanninku daban-daban?

Kuna iya jin abubuwa da yawa game da hanji kwanan nan, kuma da kyakkyawan dalili - lafiyar hanjinku koyaushe yana ƙayyade lafiyar sauran tsarin da yawa a jikinku. Lokacin da lafiyar hanjinku ta kasance, lafiyar ku, lafiyar hankali, lafiyar fata, lafiyar hormone, da ƙari na iya zama, suma.

Wani sashi na wannan saboda gaskiyar cewa kuma kashi 95 na serotonin ana samar dashi daidai a cikin karamar hanji.

Kuma abin da kuke ci zai iya shafar duk wannan.

Don haka lokacin da Ruwan Projectan Rukuni ya same ni game da yin Gasar Farin Cikin su na kwana shida kai tsaye, tabbas Goop ɗin da ke cikina ya ƙasa don gwadawa.

Menene ke sa hanjin farin ciki?

A cewar kamfanin ruwan 'ya'yan itace na California, girke-girke shine daskararren santsi mai laushi guda takwas wanda aka hada shi da sinadarai masu amfani da kwayoyin, maganin rigakafi, da kuma maganin rigakafi, tare da shida "Tummy Tonics." (FYI: maganin rigakafi wani nau'in fiber ne wanda ke ciyar da maganin rigakafin cikin hanjinku.)

Bayan shan Tummy Tonic da santsi, sauran kayan ciye-ciye da abinci na yini sun fito ne daga shirin abincin su mai cike da farin ciki. Wannan ya hada girke-girke kamar hatsi na shiitake mai yaji, salatin fennel-apple, kwanon buda, da ƙari.

Kuna buƙatar siyan kayan haɗinku, kuma haɗe tare da prepping na abinci, za'a iya kiyaye farashin ƙasa da ƙasa.

Idan baka yin girkin gida da yawa, wataƙila ku debi wasu kayan abinci irin su mai, kayan ƙanshi, da hatsi. Abin farin ciki, waɗannan girke-girke ba su buƙatar kowane kayan aiki na musamman (psst - mun haɗa ɗayan girke-girke a ƙasa). Kuma idan akwai abin da ba ku da sha'awa, kuna iya musanya shi da wani girke-girke a kan shirin.

Abubuwan da aka tanada da laushi sun kasance don taimakawa farawa kowace rana mai ƙarfi, sauƙaƙa al'amuran narkewa, da haɓaka lafiyar ku. Abubuwan girke-girke sune don tabbatar da cewa hanjinku ya kasance da ƙarfi.

Don haka kowace safiya na fara ranar da Tummy Tonic

Waɗannan sune hotuna na tushen apple cider.

Ruwan Abinci ya ce ACV yana motsa ƙwayar acid cikin ciki don sauƙin narkewa. Duk da yake babu karatu don tabbatar da wannan, tunanin shine cewa ACV ta daɗaɗa da ƙwayoyin antibacterial sune suke aiki.

A cikin gogewa na, komai tare da ACV na iya zama da wuya a shaƙe, amma sake mayar da ɗan ƙarami mai ƙonawa-a-harbi da ƙarfe 7 na safe da gaske ya cika ku da ƙarfin zuciya da kuzari.

Na ainihi na sami waɗannan kyakkyawar hanyar kirki da fara ta safe. Don tsarke ACV, wannan kwayar kuma tana da aloe mai sanyaya rai, ginger na kumburi, ruwan 'ya'yan apple da aka matse sabo (mai yuwuwa su daidaita sinadarin acidity), da kuma wasu kwayoyin probiotics na ma'auni mai kyau.

Yawancin maganin rigakafi an samo asali ne daga dabbobi ko kiwo, don haka tabbatar da karanta jerin abubuwan haɗin a hankali don abubuwan da ke aiki da marasa aiki! A cewar Project Juice, probiotics din su na vegan sune nau'ikan kwayoyin, kosher, wadanda suke da kwayar cuta da ake kira da Bacillus coagulans, wanda kuma zai taimaka wajen daidaita zamantakewar hanji.

Mai zuwa masu santsi, ƙarƙashin sunan Sub-Zero Superfoods

Waɗannan duka kayan cin nama ne kuma sun daskare a cikin kofin kwali mai sake sakewa.

Abubuwan dandano sun kasance daga mint koko (na fi so), ayaba ta strawberry, da furotin na kale, zuwa avocado lemu (wanda na fi so), da kuma koko da furotin na blueberry.

Abubuwan haɗin sun kasance gaskiya ga yanayin cin abinci, tare da ƙari kamar spirulina, sacha inchi, lucuma, chlorella, goji berries, chia tsaba, da ƙari a kan fruitsa fruitsan fruitsa fruitsan itace da kayan lambu a cikin kowane kunshin.

Aikin da kawai zan yi shi ne in kara ruwa ko madara mara madara, in jefa shi a cikin injin markade, in more.

Naji dad'in rashin tunanin karin kumallo ko abinda za'a saka a santsina a kowace safiya, kuma naji daɗin cewa za'a sake yin kwalin. Na lura cewa wasun su basu da lafiya, ma'ana ina matukar son abun ciye-ciye na da hanzari.

Gabaɗaya, kayan kwalliya, kayan kwalliya, da girke-girke sun kasance masu sauƙin bi da daidaitawa da salona, ​​kuma a cikin satin duk na sami karancin kumburin ciki, sanadiyyar rashin kwarin gwiwa a sashen kawar da, da karin kuzari.

Amma yaya na yi a zahiri a cikin sashen gut?

Yaya ake auna lafiyar hanji?

Nan ne inda thean Kit mai rakiya, wanda San Francisco biotech startup uBiome, ta shigo.

Bayan cinye abubuwan laushi, harbi na koshin lafiya, da girke-girke masu ƙoshin lafiya, yakamata in ɗauki gwajin nazarin hanji don kimanta microbiome. Zai iya gaya mani game da nau'ikan ƙwayoyin cuta da ke cikin hanjina, idan ina da kyawawan halaye, da abin da ake nufi.

Wannan, hakika, yana buƙatar samfurin samari, wanda ban yi matuƙar farin ciki da samarwa ba. Amma ya zama mara kyau mara kyau (kawai ka share Q-tip da aka bayar akan takardar bayan gida da aka sanya sannan ka sanya shi a cikin ƙaramin kwalba don aikawa zuwa lab).

Sakamakon 'yan makonni daga baya sakamakona ya shiga, kuma na sami kashi 89.3 bisa ɗari a kan gwaji na gaba ɗaya!

That Shin wannan yana da kyau?

A cewar uBiome, haka ne. Wannan shine Sakamakon Matsalar Lafiya, wanda yake kwatankwacin ƙwayoyin microbes ɗina da duk wanda yayi gwajin kuma yana cikin ƙoshin lafiya - ƙananan ƙwayoyin cuta namu sun haɗu da nasu da kashi 89.3.

Na kuma kasance a cikin kashi na 13 don bambancin ƙananan ƙwayoyin cuta, tare da kashi 6.83 cikin 10 (yanayin al'ada yana tsakanin 6 da 9).

Sauran sakamakon ya maida hankali ne akan kwayoyin kwayata na musamman (wadanda aka samu akasari a cikin samfuran da aka gwada su), karfin alkama, rashin haƙuri a cikin lactose, kumburi, da ƙari, tare da shawarwari kan yadda zan iya ingantawa a waɗancan yankuna.

An shimfiɗa komai cikin yanayi mai sauƙin fahimta, tare da abubuwan aiwatarwa don yadda zan iya inganta yawan ƙwayoyin cuta masu amfani ta hanyar abinci da kari.

Misali, dukkan kwayoyin halittar da ke narkewar alkama da lactose sun kasance kadan (ana tsammanin, kamar yadda na samu kumburin ciki lokacin da na ci ko wanne), don haka uBiome ya ba da shawarar hanyoyi da yawa don hada wadannan kwayoyin a cikin abincin na.

Sun ba da shawarar cinyewa da haɓaka na Lactobacillus matakan, wanda shine nau'in ƙwayoyin cuta wanda zai iya taimaka muku narke kiwo.

Sun kuma ba da shawarar cin tuffa don pectin su, wanda ke ƙaruwa Lactobacillus da kuma nau'ikan magungunan rigakafi.

Shin nazarin ya ba ni wata fahimta ga hanji?

Gaskiya, ba da gaske ba.

Yana da wuya a faɗi yadda na kasance ba tare da sanin inda na fara ba kafin ƙalubalen, amma na yi kamar na ci ƙima da kyau bayan duk masu santsi.

Yawancin bambance-bambance sun kasance sananne a zahiri maimakon akan matakin ƙananan. Waɗannan girke-girke masu wadataccen fiber sun haifar da bambanci sosai game da narkewa na, wanda ya haifar da ingantaccen ƙarfi, yanayi mai kyau, da rage kumburi.

Hakanan ya tabbatar da zato na cewa yawan alkama da kiwo ba ainihin abincin abincin ni bane. Zan iya kuma cewa yanzu na san yadda jikina yake kama bayan mako guda na mai da hankali, cin abinci mai cin gutsu.

Amma ga masu farin ciki na ƙalubalantar kanta, masu santsi sun jaddada kyawawan halaye na ci abinci (karin kumallo wanda yawanci aka shirya mani kowace safiya yana da daɗi), da kuma cikakkun abinci, abinci mai tushen shuka.

Tare da waɗannan canje-canjen masu kyau, bana buƙatar gwajin hukuma don gaya mani lokacin da wani abu ke aiki, kuma tare da hutu kusa da kusurwar da ke cike da abubuwan sha'awa, ƙalubalen ya ba ni jagora don sanin ainihin yadda zan ciyar da kaina da ba ni sake saita sake dawowa don dawowa kan hanya.

Kayan girkin yaji shiitake oats na girki by Juice Project

Lokacin shiryawa: Minti 5

Cook lokaci: Minti 5

Da ake samu: 1 bauta

Sinadaran:

• 1/2 kofin hatsi na da
• 1 kofin low-sodium kayan lambu broth ko ruwa
• dintsi na shiitake namomin kaza (kimanin 2 oz.), yankakken sirara
• dintsi na tumatir ceri, yankakken yankakke
• 1 kara sabo ne Rosemary, cire ganye
• 1 tafarnuwa albasa, minced
• 2 tsp. man zaitun na karin-budurwa ko man kwakwa
• ɗan gishirin ruwa da barkono baƙi
• dintsi na cilantro ko faski, yankakken yankakken
• hot sauce din da kuka fi so (dama)

Kwatance:

1. A cikin karamin tukunyar, hada hatsi da romo mai laushi ko ruwa a kawo a wuta. Saltara gishiri da barkono baƙi kuma ci gaba da dafawa a matsakaici-low har sai an gama shayar da broth sosai kuma oats yana da maina, kimanin minti 5.
2. Yayin da hatsi ke dahuwa, man zaitun mai zafi a cikin ƙaramin kwanon rufi a kan matsakaici-zafi mai zafi. Garlicara tafarnuwa, Rosemary, da shiitakes a kwanon rufi da dahuwa har sai namomin kaza sun dahu sosai, kimanin minti 3. Tomatoesara tumatir a cikin kwanon rufi kuma dafa har sai ya yi laushi, kimanin minti 2.
3. Zuba hatsi a cikin kwano da saman tare da cakuda shiitake. Yi ado tare da cilantro ko faski da dusar da miya mai zafi (na zabi).

Girke-girke mai ladabi na Juice Project.

Kristen Ciccolini ƙwararriyar mai gina jiki ce mai asali a Boston kuma ita ce ta kirkiro Goodan Gishiri Mai Kyau. A matsayinta na kwararriyar Kwararriyar Kwararren Gina Jiki, ta mai da hankali kan ilimin abinci mai gina jiki da koyar da mata masu shagaltarwa yadda za su shigar da halaye masu koshin lafiya a cikin rayuwar su ta yau da kullun ta hanyar koyawa, shirin cin abinci, da kuma karatun girke-girke. Lokacin da ba ta jin tsoro game da abinci, za ka iya samun ta a juye a cikin aji na yoga, ko kuma a dama-dama a wasan dutsen. Bi ta akan Instagram.