Gaskiya kawai "Tsaftacewa" Ya Kamata Ku Bi

Wadatacce

• Kefir
• Leeks
• Dankali mai dadi
• Strawberries
• Kwayoyin alkama
• Koren Kayan lambu
• Kwayoyi
• Bita don

Barka da 2015! Yanzu da abubuwan da suka faru na biki sun lalace, wataƙila kun fara tuna cewa gabaɗayan "Sabuwar Shekara, Sabuwar Ku" mantra da kuka rantse za ku tsaya zuwa Janairu.

Don fara sabon tsarin, yana da jaraba don neman saurin gyara don ingantattun halaye na abinci (kallon ku, tsabtace ruwan 'ya'yan kwana biyar). Amma gaskiyar ita ce, waɗancan sauye-sauye masu sauri ba sa aiki da wuya. Idan wani abu, kawai kuna hana kanku buƙatun abinci na yau da kullun waɗanda ke taimaka muku aiki a ƙwanƙolin ku, yana sa jikinku ya koma baya da ƙarfi bayan kun fita daga yanayin yunwa. A ƙarshe, sau da yawa kuna samun baya fiye da nauyin ruwan da kuke rasa. (Duk da haka, har yanzu suna shahara-duba Manyan Abinci na Detox 10 na 2014.)

Akwai ainihin "tsabtace" guda ɗaya kawai da yakamata ku kasance, kuma wannan shine cin abinci mai ɗorewa na abinci gabaɗaya tare da ikon fitar da tsarin guba, inganta ingantaccen aikin gabobi da share hanyar GI ta lafiya. Anan akwai maɓallan tsabtace: yanke duk abubuwan da aka sarrafa daga abincinku yayin ƙara fiber, probiotics, da tsabtace masu tallafawa antioxidants waɗanda ke taimakawa tare da tsarin lalata abubuwa. (Oh, kuma: ba a gayyaci yunwa zuwa wannan biki ba) (Har yanzu kuna son ƙarin? Gwada ɗaya daga cikin waɗannan Tsabtace Mara-Juice 4 da Detoxes.)

Kefir

Hotunan Corbis

Baya ga isasshen harbin bitamin B don haɓaka metabolism na sel, wannan samfarin madarar madara shima shine tushen kisa na probiotics daban -daban, ƙwayoyin cuta masu lafiya waɗanda ke mulkin mallaka. Melina Jampolis, MD, kwararriyar likitan abinci mai gina jiki kuma marubuciyar Abincin Kalanda. "Magungunan rigakafi suna kiyaye bangon lafiya, wanda ke taimakawa tare da lalata."

Leeks

Hotunan Corbis

Waɗannan 'yan uwan ​​da ba a kula da su na tafarnuwa da albasa su ne tushen tushen prebiotics, wanda ke nufin suna taimakawa wajen ciyar da waɗancan ƙwayoyin cuta masu fa'ida waɗanda ke karewa da zubar da tsarin ku. Jampolis ya ce "Hakanan su ne kyakkyawan tushen thiols, polyphenol da antioxidants, waɗanda ke taimakawa kare tsarin ku daga tsattsauran ra'ayi da aka kafa yayin aiwatar da gurɓataccen iska ko daga fallasa muhalli," in ji Jampolis. "Bugu da ƙari, sun ƙunshi abubuwan gina jiki waɗanda ke tallafawa detox mai lafiya, gami da manganese." Har ila yau, sun kasance ƙaramin ƙaramin ƙima don miya mai daɗi, ko kuma za ku iya soya su a cikin ɗan man zaitun don ɗanɗano sauran jita-jita.

Dankali mai dadi

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Kodayake lokacin hidimarsu ta farko (faɗuwa a cikin bukukuwa) ya shuɗe, waɗannan manyan kayan kwalliya suna ɗauke da carotene beta, muhimmin antioxidant mai goyan bayan detox. "Sun kuma cika da fiber, ingantaccen kashi na bitamin C da bitamin B, dukkansu suna taimakawa wajen tallafawa detox mai lafiya." Gashi da man shanu da sukari, duk da haka, kuma za ku ƙi fa'idodin tsarkakewa. Tsabtace su kuma ku ci sarari, ƙara su zuwa salati, ko yayyafa da kirfa don mai daɗi.

Strawberries

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Strawberries su ne gidajen abinci mai gina jiki mai cike da bitamin C (don kawar da radicals kyauta a cikin gabobin jiki kamar hanta) da anthocyanins (waɗanda ke fama da ciwon daji, kumburi, rage kayan abinci na tushen shuka,). Jampolis ya ce "Duk wadannan suna taka rawa wajen kawar da guba cikin lafiya." "Bugu da ƙari, berries suna da wadata a cikin fiber, ƙananan adadin kuzari, kuma suna da kyau." Lokacin da basa cikin yanayi, zaku iya zaɓar strawberries daskararre don samun fa'ida iri ɗaya. Jampolis yana ba da shawarar a fitar da su a cikin santsi tare da yogurt mara ƙiba don ɗanɗano da lafiyayyan karin kumallo ko abun ciye-ciye.

Kwayoyin alkama

Hotunan Corbis

Sau da yawa, detoxing yana game da ƙananan ƙari da canje -canje. Keri Gans, MS, RD, marubucin Ƙananan Canjin Abinci. Kwayar ƙwayar alkama ɗaya ce irin wannan ƙari. Kusan kwata kwata yana ɗauke da mahimman bitamin E (wanda ke farautar tsattsauran ra'ayi a cikin jiki), da folate da madaidaicin gram 4 na fiber don shimfiɗa lafiya da na yau da kullun. Kuna iya ƙara shi zuwa kusan komai-santsi, muffins, yogurt, pancakes, casseroles, jerin sun ci gaba. "Gwada ɗan ƙwayar ƙwayar alkama a cikin oatmeal tare da almond man shanu don karin kumallo don fara ranar ku daidai," in ji Gans.

Koren Kayan lambu

Hotunan Corbis

Gans ya ce "Idan kayan lambu suka fi kore, zai fi kyau." "Wannan ya haɗa da broccoli, sprouts, Kale, bishiyar asparagus, wake wake, koren wake, alayyahu da koren ganye." Gans ya ce kowane abincin dare ya kamata ya ƙunshi rabin farantin kayan abinci na antioxidant-cushe, kayan abinci masu fa'ida masu kyauta don taimakawa kawar da tsarin ku. Ganye na musamman na giciye, an tabbatar da su don taimakawa yaƙi da lalacewar DNA, kashe carcinogens har ma da rage kumburi a cikin jiki-tushen tushen tsufa da cuta. Abubuwan bonus idan kun sami kayan lambu a cikin omelet ko smoothie, ko kuma a gefe a lokacin cin abincin rana. (Pssst ... ƙwayar zuciya mai narkar da fiber a nan shima yana da mahimmanci don share hanjin ku ta hanyar motsawar hanji mai lafiya, don haka kuna jin siriri da datsawa a maimakon, eh, ɗan kaɗan ya cika.)

Kwayoyi

Hotunan Corbis

Gans ta ce ita ce babban mai son tsaba, goro da man shanu na goro, kuma babu wani lokacin da ya fi dacewa don saka yawancin su a cikin abincin ku fiye da lokacin da ake cire abinci. "Kyayoyin za su taimaka wajen ƙara fiber a cikin abincin ku, kuma haɗuwa da furotin, fiber, omega-3s zai hana yunwa da radicals," in ji Gans. Almonds, musamman, shine mafi kyawun zaɓi. Yawan bitamin E zai yi aiki a kan lalata kumburi, inganta narkewar abinci mai lafiya, kuma yana iya tallafawa bayanin martaba mai ƙoshin lafiya da ƙarancin haɗarin cututtukan zuciya a cikin dogon lokaci. Waɗannan su ne cikakken abincin ciye-ciye don ci gaba da ƙarfafa ku yayin rana.

Bita don