Ichi chikafu chakagadzirirwa kunyanya kune avo vese vanhu vanoda chenesa dumbu uye ipai digestive system yako nguva pfupi. Icho chirongwa chakareruka chekutevera uye chipfupi muhurefu, chinofananidzwa nevamwe. 2-mazuva ekudya, zvichienderana nekutora kwezvokudya zvakasiyana kubva kugaya nyore uye shoma mumafuta. Nekudaro, zvakakosha kutaura kuti iwe unogona kuzviita chete panguva Mazuva makumi matatunekuti haipe zvese zvinovaka muviri izvo muviri unoda munguva refu.
Kana iwe wakatsunga kutevedzera chikafu ichi, iwe uchafanirwa kuve ne hutano hune hutano hwakanaka Uye, kana paine zviratidzo zvekugaya zvakanyanya kana zvinoramba zviripo (kurwadziwa kwakanyanya, kurutsa kunoramba kuripo, ropa muchituru, fivha), gara uchibvunza nyanzvi yezvehutano. Izvi zvakakosha panguva yechirongwa. kunwa mvura yakawanda sezvinobvira Zuva rega rega, ita zvinotapira zvinotapira zvinotapira kana kunwa zvisina kutapira, uye mwaka kudya zvishoma nemunyu nemafuta esunflower kudzivirira kuwandisa dumbu rako kana gut microbiota. Iwe unofanirwa kudzokorora menyu yakatsanangurwa pazasi zuva rega rega raunotevera chirongwa.
Kudya kuchenesa dumbu: basic 2-day menyu
Menyu inotevera inoitirwa sea Nyoro kugaya kuzororaZvinosanganisira zvekudya zvisinganyanyi kushatisa, nezvimwe ... Soluble faibhaZvinwiwa zvinodziya uye mapuroteni anogayiwa zviri nyore. Haifanirwe kurebeswa kwemazuva anopfuura maviri akatevedzana.
Chirafu: 2 makapu e boldo kana chamomile tii uye 1 grated green apple. Aya infusions anopa zvinwiwa uye vari vanyoro padumbu, apo the kudya neapuro Inopa pectin, rudzi rwefiber inobatsira gadzirisa matumbo ekufambisa kutoderedza kunzwa kwekurema uye gasi.
Pakati pehusiku: 1 girazi reorenji kana muto wegrapefruit, zviri nani kutsva uye kuomeswa kana uine dumbu rinonzwa. Nenzira iyi unowana vhitamini C uye mvura, iyo inokurudzira hydration yakanaka uye inotsigira basa rekudya kwemucosa pasina kuwandisa nemafuta akawedzerwa kana shuga. Kuti uwane mazano emuto uye mabhenefiti awo, ona iyo orenji-based diet.
Kudya: Imwe kushumirwa kwemupunga chena nechizi uye imwe yegelatin. Mupunga muchena icereal yakaderera muinsoluble fiber, yakakodzera kana uchitarisa ku... kuderedza intestinal kutsamwa uye kunatsiridza zvose manyoka akapfava uye kunonoka kugaya. Queso por salut inopa protein uye imwe calcium ine mafuta mashoma, nepo gelatin ichipa mvura uye iri nyore kuvanhu vazhinji kugaya.
Snack: 2 makapu egreen tea uye 1 pear. Green tea, inopedzwa zvine mwero, inopa antioxidants uye inobatsira kuchengetedza kakunzwa kuguta, uye peya rinopa soluble fiber nemvura izvo zvinogona kusimudzira kugara ura. dzose pasina kushungurudza dumbu.
Kudya: 100g yetuna yemumagaba mumvura, 1 chikamu chenhanga kana squash puree, uye 1 chikamu chegelatin. Canned tuna mumvura ndiyo tsime kuonda protein uye mafuta ane hutano, ari nyore kusanganisa nenhanga kana squash puree, iyo yakapfuma munyoro, mavhitamini, uye zvicherwa. Rudzi urwu rwe puree rwakanaka kana chinangwa chiri kuderedza kuzvimba kwekugaya uye kuvandudza manzwiro ekuremerwa usiku.
Usati warara: 1 kapu yeti yenguva dzose neuchi. Muzvishoma zvishoma, uchi hunopa simba rinokurumidza Uye zvinogona kubatsira kana paine ronda nyoro pahuro kana kusanzwa zvakanaka. Kana iwe uchida kuderedza shuga, iwe unogona kusiya uchi kana kushandisa zvishoma zvezvinotapira zvakakodzera.
Nzira yekuwedzera kudya kwako kuchenesa dumbu rako pasina kukuvadza
Pfungwa ye "kuchenesa dumbu" kana kuita detox kudya yave yakakurumbira, asi zvakakosha kuti unzwisise kuti digestive system yatove nayo. nzira dzekuchenesa dzakanangaNhengo dzakadai sechiropa, matumbo, itsvo, uye gut microbiota pachayo inoshanda nekuenderera mberi kugadzirisa. tsvina uye chepfuNaizvozvo, zvirongwa zvinoganhurira zvikuru kana kuti zvenguva refu hazvidikanwi uye zvinogona kuva zvinopokana. Kana iwe uchifarira nzira yekutsigira nhengo idzi zvakachengeteka, tarisa mazano e chenesa chiropa chako uye gallbladder.
Iyi mhando yehurongwa hwemazuva maviri inofanirwa kutariswa sea kupfupika kwekuzorora kwekugayaZvirongwa zveDetox hazvifanirwe kuonekwa semashiripiti mhinduro yekubvisa chepfu kana senzira yekukurumidza kuonda. Muchokwadi, akawanda akanyanyisa detox zvirongwa zvinobvisa mapoka ese ezvekudya, anovimbisa mhedzisiro yekukurumidza, uye haana kurongedzerwa kune mumwe nemumwe zvinodiwa zvinoenderana netsanangudzo yekudya kwedetox. "chishamiso chekudya", pasina tsigiro yakasimba yesayenzi.
Kana iyo gut microbiota ikava isina kuenzana nekuda kweshuga yakawandisa, doro, zvinowedzera, chlorine mumvura, kushushikana, kana kushaikwa kwekurara, zviratidzo zvakaita sezvinotevera zvinogona kuoneka: kuzvimba mudumbuGasi, kuputika, manyoka, kana kuvimbiswa. Kosi pfupi seizvi inogona kushanda se "reset" zvinyoro chero bedzi chikafu chenguva dzose chinogamuchirwa mushure. kudya kwakadzikama rich in michero nemiriwonyemba, zviyo uye mafuta ane utano.
Izvo zvakakoshawo kuti uongorore maitiro anokuvadza kugaya gadziriro kunze kwechikafu chete: kudya nekukasira, kutsenga zvishoma, kudya kudya kwemanheru kunonoka, kudhakwa. zvinonwiwaKusarara zvakanaka kana kudya pasi pekunetseka kwakanyanya kunogona kukonzera nyaya dzekugaya. Kugadzirisa zvinhu izvi, pamwe chete nechinangwa chekuzorora chekudya, zvinobatsira kuvandudza manzwiro ekureruka uye kugara zvakanaka.
Pose apo pane zvinodzokororwa kana zvakanyanya zviratidzo zvekugaya, zvakadai sekusagadzikana nguva dzose, kurasikirwa uremu kusingatarisirwi, ropa muchituru, kuramba kurutsa, kana kurwadziwa kwakanyanya, zvakakosha kutsvaga mazano ekurapa. bvunzana nenyanzvi kubvisa pathologies uye kwete kungotevera kudya kuti "kuchenesa dumbu".
Zvokudya zvekudzivisa mukati memazuva maviri aya
Kuti dumbu rekuchenesa chikafu chizadzikise basa rayo rekuzorora kwekudya, zvinokurudzirwa kuita izvi mumazuva maviri aya. ganhurira kana kudzivisa mamwe mapoka ezvokudya anogona kutsamwisa kana kuvirisa:
- Yakawedzera shugaMaswiti, makeke, zvinwiwa zvinonwiwa uye shuga ine dhizaini inodyisa tupukanana tunobatsira muiyo microbiota, kukurudzira kuzvimba uye kuwedzera manzwiro ekuputika.
- Gluten uye hupfu hwakanatswaZvingwa, makuki, makeke, uye makeke anogona kurema pane digestive system uye, muvanhu vane hanya, chikonzero. kusagadzikana mudumbumagasi uye kuchinja kwemotokari.
- Muriwo unovirisa zvakanyanyaBroccoli, cauliflower, kabichi, hanyanisi, artichoke, kana asparagus zvinowanzoita zvakawanda. Gasi Muvanhu vane ura hwakaoma; zvinokurudzirwa kuderedza kushandiswa kwavo mukati memazuva maviri aya uye kuvadzosa zvishoma nezvishoma mushure.
- ultra-processed foodsZvokudya zvine munyu, nyama yakagayiwa, zvokudya zvakagadzirirwa kusvika-kupisa, uye masosi emumaindasitiri ane zvinowedzerwa, mafuta anotengeswa, uye munyu wakawanda zvinoita kuti zviome kuchengetedza kudya kunovaka muviri. intestinal balance yakakodzera.
- Doro uye kuwanda kwe caffeineDoro rinoshungurudza mucosa yemudumbu uye rinoshandura maruva, nepo caffeine yakawandisa inogona kuva nelaxative uye inogumbura, pamwe nekukanganisa kuzorora kweusiku.
Kuremekedza izvi zvisingakwanisi panguva yeurongwa kunobvumira dumbu uye ura kushanda nekunetseka kuduku uye zvinogona kubatsira kuderedza uremu nokukurumidza. kuremerwa uye kushushikanakunze kwekuti kudya kwemazuva ose kunochengetwa pashure.
Zvokudya mushure mekudya kuti utarisire dumbu rako, colon, uye matumbo
Kana 2-day yekuchenesa mudumbu yekudya yapera, chinhu chakakosha kuchengetedza mhedzisiro ndeye kutora maitiro ekudya ayo. kudzivirira intestinal microbiota uye inosimudzira hutano hwekoloni basa. Iko hakuna chikonzero chekutevera zvimwe zvirongwa zve detox, asi tarisa pane chikafu chezvitsva, zvishoma zvakagadziriswa chikafu.
Mapoka ezvokudya anokurudzirwa zvikuru kune izvi chikamu chekugadzirisa Ndizvo:
- michero yose (zviri nani nepeel kana yakabvumirwa zvakanaka): maapuro, mapeari, kiwi, papaya, mango, maranjisi, uye michero inopa fiber, mvura, uye antioxidants inobatsira gadzirisa traffickudyisa mabhakitiriya anobatsira uye kugadzirisa kuzvimba.
- Assort miriwoSipinachi, chard, lettuce, zucchini, squash, karoti, uye bhero pepper zvinopa fiber uye micronutrients inokosha. Zvakanakisa kukoshesa gadziriro dziri nyore (yakabikwa, yakabikwa, yakagochwa, kana kuti yakarungwa) kudzivirira kuwandisa mudumbu.
- Muriwo Chikafu chakabikwa zvakanaka senge nyemba, pizi, uye bhinzi, zvakaunzwa zvishoma nezvishoma, zvinovandudza kudya kwefiber uye zvinobatsira kuchengetedza hutano hwakanaka. inoshanda uye inoshandaInogona kushandiswa mumakirimu, purees kana mild stews.
- Mbeu dzeseOats, mupunga webrown, chingwa chakazara uye pasta zvinobatsira mukufamba kwenguva uye zvinoshanda sesimba rinogara riripo, rinogara rakasanganiswa nemiriwo uye kumwe kunobva mapuroteni.
- chikafu cheprobioticYega yogati, kefir, kana zvinyoro zvakaviriswa zvikafu zvinogona kubatsira kusimbisa gut microbiotakunyanya mushure menguva yekusagadzikana kwekudya kana mushure memishonga inorwisa mabhakitiriya.
- Akazorora mapuroteniHove chena kana dzine mafuta, huku isina ganda, turkey, mazai, uye tofu zvinogayiwa zviri nani pane dzvuku uye nyama yakagayiwa, uye inosimudzira kugadziriswa kwenyama pasina kuwandisa mudumbu.
- Hutano mafutaMamwe mafuta emuorivhi, avocado, nzungu nemhodzi (chia, flax, sunflower) anobatsira pakuzora kwakakodzera kwegumbo rekudya uye kuchengetedza mamiriro akanaka emucosa.
Uyezve, kuchengetedza zvakakodzera hydration yezuva nezuvaMvura inobvumira faibha kuita basa rayo, kupfavisa zvituru uye kukurudzira kufamba ura nguva dzose. Izvi zvinogona kuwedzeredzwa nekunyorovesa mint, chamomile, ginger, kana fennel, chero pasina zvinopokana nekurapa.
Chekupedzisira, ura hunobatsirawo kubva kune dzimwe mbiru dzehupenyu hune hutano: kuita kuita basa Kudya nguva dzose, kuwana zororo rakakwana, uye kugadzirisa kushushikana zvese zvinopa kuti mudumbu ushande, ura, uye mucolon ushande, zvichideredza zviratidzo zvakaita sekuputika kana kuremerwa pasina kudiwa kwekugara uchiganhurira kudya.
Kushandisa chikafu ichi pano neapo kuchenesa dumbu, kuremekedza huwandu hwemazuva e2 uye kuchitsigira neyakakwana hydration, chikafu chisingagumbure, uye mararamiro akanaka, anogona kuve chishandiso chinoshanda kuderedza kuzvimba kwekugaya kunyoro uye kuwanazve kunzwa kwekureruka, kugara uchinzwisisa kuti kiyi chaiyo iri mumadyiro aunoita uye nekurarama nguva yese.