"Yeretsani" Yokha Yomwe Muyenera Kutsatira

Zamkati

• Kefir
• Leeks
• Mbatata Yokoma
• Strawberries
• Nyongolosi ya Tirigu
• Masamba Obiriwira
• Mtedza
• Onaninso za

Wodala 2015! Tsopano kuti zochitika za tchuthi zatha, mwina mukuyamba kukumbukira mawu onse a "Chaka Chatsopano, New You" omwe mudalumbirira kuti mudzatsatira Januware.

Pofuna kuyambitsa mtundu watsopano, ndizoyeserera kulakalaka kukonza mwachangu zakudya zabwino (ndikukuyang'ana, kuyeretsa madzi masiku asanu). Koma chowonadi ndichakuti, zotsegulanso mwachangu kwambiri sizimagwira ntchito. Ngati zili choncho, mukungodzimana zakudya zofunika zomwe zimakuthandizani kuti muzigwira ntchito pachimake, zomwe zimapangitsa kuti thupi lanu libwererenso mwamphamvu mukatuluka mu njala. Pamapeto pake, nthawi zambiri mumapindula kwambiri kuposa kulemera kwa madzi komwe mumataya. (Ndipo komabe, adakali otchuka-onani Zakudya Zapamwamba za 10 za 2014.)

Pali "kuyeretsa" kumodzi kokha komwe muyenera kukhala, ndiko kudya zakudya zonse zomwe zimatha kutulutsa poizoni m'thupi lanu, kulimbikitsa kugwira ntchito bwino kwa chiwalo ndikuyeretsa thirakiti lanu la GI moyenera. Nawa makiyi oyeretsera: dulani zonse zomwe zakonzedwa kuchokera muzakudya zanu ndikuwonjezera ma fiber, ma probiotics, ndi ma antioxidants omwe amathandizira pakuchotsa poizoni. (O, nawonso: njala siyitanidwa ku phwandoli!) Apa, tasonkhanitsa zakudya zomwe muyenera kuwonjezera m'moyo wanu Januware kuti mupeze detox yabwino kwambiri. (Mukufunabe zambiri? Yesani imodzi mwazi 4 Zosasakaniza Madzi ndi Ma Detox.)

Kefir

Zithunzi za Corbis

Kuphatikiza pa kuwombera kokwanira kwa mavitamini a B kuti apititse patsogolo kagayidwe ka maselo, mkaka wothirawu ndiwonso wakupha wa ma probiotics osiyanasiyana, mabakiteriya athanzi omwe amakhala m'matumbo anu. "Maantibiotiki amenewa amateteza dongosolo lanu, chifukwa khoma lanu lamatumbo ndilofunika kutetezera tizilombo toyambitsa matenda," atero a Melina Jampolis, MD, katswiri wazachipatala komanso wolemba Kalendala Diet. "Maantibiotiki amachititsa kuti khoma likhale lathanzi, lomwe limathandiza pakuchotsa mavitamini."

Leeks

Zithunzi za Corbis

Abale anu omwe amanyalanyazidwa ndi adyo ndi anyezi ndi gwero labwino kwambiri la maantibiotiki, omwe amatanthauza kuti amathandizira kudyetsa maantibiotiki opindulitsa omwe amateteza ndikusungunula makina anu. "Amakhalanso gwero labwino la kuba, polyphenol ndi antioxidants, zomwe zimathandiza kuteteza makina anu kuzinthu zopanda ufulu zomwe zimapangidwa panthawi yochotsa poizoni kapena kuwonongedwa kwa chilengedwe," akutero a Jampolis. "Kuphatikiza apo, ali ndi michere yomwe imathandizira kuti thupi likhale labwino, kuphatikiza manganese." Amakhalanso ndi zowonjezera zowonjezera zazing'ono za msuzi wokoma, kapena mungathe kuziwathira mumafuta pang'ono kuti muzitsuka mbale zina.

Mbatata Yokoma

Zithunzi za Corbis

Ngakhale nyengo yawo yoyamba yotumizira (kugwa patchuthi) yadutsa, zakudya zokoma izi ndizodzaza ndi beta carotene, antioxidant yofunika kwambiri. "Amadzazidwanso ndi fiber, mlingo wathanzi wa vitamini C ndi mavitamini a B, zonse zomwe zimathandiza kuthandizira kuchotsa poizoni." Valani ndi batala ndi shuga, komabe, mudzakana kuyeretsa. Ayeretseni ndi kudya zopanda pake, onjezerani ku saladi, kapena kuwaza sinamoni kuti mukhale okoma.

Strawberries

Zithunzi za Corbis

Strawberries ndi malo opangira zakudya opanikizana ndi vitamini C (kuti athetse mphamvu zopitilira muyeso mu ziwalo monga chiwindi) ndi anthocyanins (zomwe ndizolimbana ndi khansa, kutupa, kuchepetsa michere yokometsera,). "Zonsezi zimathandizira pakuchotsa poizoni m'thupi," akutero Jampolis. "Kuphatikiza apo, zipatso zake zimakhala ndi michere yambiri, ma calories ochepa, ndipo zimakoma kwambiri." Zikakhala kuti sizili munyengo, mutha kusankha ma strawberries owumitsidwa kuti mupeze phindu lomwelo. Jampoli akusonyeza kuti amawayika mu smoothies ndi yogati yopanda mafuta kuti adye chakudya cham'mawa chokoma komanso chathanzi kapena chokhwasula-khwasula.

Nyongolosi ya Tirigu

Zithunzi za Corbis

Nthawi zambiri, kuchotsa detox kumangokhudza zowonjezera zazing'ono ndikusintha. Keri Gans, MS, RD, wolemba The Small Change Diet. Tizilombo ta tirigu ndiwowonjezera kotere. Kotala yokha ya kapu imakhala ndi vitamini E wofunikira (yomwe imasaka ma free radicals m'thupi), komanso folate ndi 4 magalamu olimba a ulusi kuti akhale chimbudzi chathanzi komanso chokhazikika. Mutha kuziwonjezera pafupifupi chilichonse-smoothies, muffins, yogurt, zikondamoyo, casseroles, mndandanda umapitilira. "Yesani kachilombo kakang'ono ka tirigu mu oatmeal ndi batala wa amondi kadzutsa kuti muyambe tsiku lanu moyenera," akutero a Gans.

Masamba Obiriwira

Zithunzi za Corbis

"Kukula kwamasamba ndikofunika," akutero a Gans. "Izi zikuphatikizapo broccoli, ziphuphu za brussels, kale, katsitsumzukwa, nyemba zazingwe, nyemba zobiriwira, sipinachi ndi masamba obiriwira." A Gans ati chakudya chamadzulo chilichonse chimayenera kukhala ndi theka la mbale zothana ndi antioxidant, zothana ndi ziweto zolimbitsa thupi kuti zikuthandizireni poizoni wanu. Ma veggies a Cruciferous makamaka, amatsimikiziridwa kuti amathandizira kuthana ndi kuwonongeka kwa DNA, kuletsa ma carcinogens komanso kuchepetsa kutupa m'thupi - gwero la ukalamba ndi matenda. Mfundo za bonasi ngati mutenga masamba anu mu omelet yam'mawa kapena smoothie, kapenanso ngati mbali ya chakudya chamasana. (Pssst ... kuchuluka kwamphamvu zosasungunuka pano ndikofunikiranso poyeretsa matumbo anu kudzera m'matumbo oyenda bwino, chifukwa chake mumakhala ochepa komanso ochepera m'malo mwake, eh, okhuta kwambiri.)

Mtedza

Zithunzi za Corbis

Gans akuti ndi wokonda kwambiri mbewu, mtedza ndi mafuta a mtedza, ndipo palibe nthawi yabwino yowonjezeramo zambiri muzakudya zanu kuposa nthawi yochotsa poizoni. "Mtedza uthandizira kuwonjezera ulusi pazakudya zanu, komanso kusakanikirana kwa mapuloteni, fiber, omega-3s kumachepetsa njala komanso kusintha kwaulere," akutero a Gans. Maamondi, makamaka, ndi njira yabwino kwambiri yogulitsira. Mlingo wa vitamini E udzagwira ntchito motsutsana ndi kutupa kowononga, kulimbikitsa chimbudzi chathanzi, ndipo kungathandize kukhala ndi thanzi labwino la lipid mbiri komanso kuchepetsa chiopsezo cha matenda a mtima pakapita nthawi. Iwo ndi akamwe zoziziritsa kukhosi abwino kuti inu mphamvu masana.

Onaninso za