Ekuphela kwe "Coca" yokwenyani omele ukuba uyilandele

Umxholo

• Kefir
• Amawele
• Iitapile ezimnandi
• Amaqunube
• Imbotyi yengqolowa
• Imifuno eluhlaza
• Amantongomane
• Uphengululo lwe

Wonwabile u-2015! Ngoku ukuba iziganeko zeeholide ziphelile, mhlawumbi uqala ukukhumbula ukuba "uNyaka oMtsha, uNyaka omtsha" ufunge ukuba uya kunamathela ngoJanuwari.

Ukulungiselela ukukhaba irejimeni entsha, kuyalingwa ukunqwenela ukulungiswa ngokukhawuleza kwemikhwa yokutya okungcono (ukujonga kuwe, ukucoca ijusi yeentsuku ezintlanu). Kodwa inyani yile, ezo ziqale zikhawuleza kakhulu azifane zisebenze. Ukuba kukho nantoni na, uzibamba ngokwakho kwiimfuno zokutya ezisisiseko ezikunceda ukuba usebenze kwinqanaba lakho, kubangele umzimba wakho ukuba ubuyele emva kanzima emva kokuphuma kwimo yendlala. Ekugqibeleni, uhlala ufumana ubungakanani obungaphezulu kobunzima bamanzi obulahlileyo. (Kwaye okwangoku, zisathandwa-jonga i-Top 10 Detox Diets ka-2014.)

Inye kuphela into "yokuhlanjululwa" yokwenyani ekufanele ukuba ukuyo, kwaye kukutya okuzinzileyo kokutya okupheleleyo okunesakhono sokugungxula inkqubo yakho yetyhefu, ukukhuthaza ukusebenza okungcono komzimba kunye nokucoca iphecana lakho le-GI ngendlela esempilweni. Nazi izitshixo zokucoca: sika yonke i-junk eqhutyiweyo kwindlela otya ngayo ngelixa usongeza i-fiber, iprobiotic, kunye nokucoca i-antioxidants exhasa inkqubo yokuchithwa kwetyhefu. (Owu, nayo: indlala ayimenywanga kweli theko!) Apha, siqokelele ukutya ekufuneka ukongeze kubomi bakho kuloJanuwari ngowona ulungileyo we-detox yakho. (Usafuna okungaphezulu? Zama enye yezi 4 zokuCoca iJusi kunye neeDetoxs.)

Kefir

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Ukongeza kwisitofu esaneleyo seevithamini ze-B ukukhuthaza imetabolism yeeseli, le mveliso yobisi enegwele ikwangumthombo obulalayo weeprobiotics ezahlukeneyo, iibhaktheriya eziphilileyo ezihlala koloni yakho. "Ezi probiotics zikhusela inkqubo yakho, njengoko udonga lwakho lwamathumbu luyisithintelo esibalulekileyo sokugcina iintsholongwane," utshilo uMelina Jampos, MD, ingcali yezondlo kunye nombhali Ukutya kweKhalenda. "Iiprobiotic zigcina olo donga lusempilweni, olunceda ekuthomalaliseni ukungasebenzi komzimba."

Amawele

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Aba bazala begalikhi kunye netswele bahlala bengahoywanga ngumthombo omangalisayo we-prebiotics, okuthetha ukuba banceda ukondla ezo probiotics ziluncedo zikhusela kwaye zigungxule inkqubo yakho. "Ikwangumthombo olungileyo we-thiols, i-polyphenol kunye ne-antioxidants, enceda ukukhusela inkqubo yakho kwii-radicals zasimahla ezenziwe ngexesha lenkqubo yokuchithwa kwetyhefu okanye ekuvezweni kwendalo," utshilo uJampolis. "Kwaye, ziqulathe izondlo ezixhasa i-detox esempilweni, kubandakanya nemanganese." Zikwayi-super-low-cal additive yesuphu ezinencasa, okanye ungazigalela kwioyile yomnquma encinci ukuze uqhole ezinye izitya.

Iitapile ezimnandi

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Nangona ixesha labo lokuqala lokukhonza (ukuwa ngeeholide) sele lidlulile, ezi zinto zimnandi zilayishwe nge-beta carotene, into ebalulekileyo ekuxhaseni i-detox. "Bazaliswa yifayibha, ithamo elisempilweni le vithamin C kunye neevithamini ze B, zonke ezi zincedisa ekuxhaseni i-detox esempilweni." Ingubo ngebhotela kunye noshukela, nangona kunjalo, kwaye uya kuzilahla izibonelelo zokucoca. Zicoce kwaye uzitye ngokucacileyo, zongeze kwiisaladi, okanye ufefe isinamon kwicala elimnandi.

Amaqunube

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Amaqunube ngamagumbi amandla ombane agcwele ivithamin C (ukuthomalalisa ii-radicals simahla kwizitho ezinjengesibindi) kunye neeanthocyanins (ezilwa nomhlaza, ukudumba, ukunciphisa izondlo ezisekwe kwizityalo). "Zombini ezi zinto zinendima eziyidlalayo," utshilo uJampolis. Ukongeza, amajikijolo atyebile kwifiber, ephantsi kweekhalori, kwaye incasa kakhulu. Xa bengekho ngexesha lonyaka, unokukhetha amaqunube aqanduselweyo ukuze ufumane isibonelelo esifanayo. UJampolis ucebisa ukuba bazivelise kwii-smoothies nge-yogurt engenamafutha kwisidlo sakusasa esimnandi nesisempilweni.

Imbotyi yengqolowa

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Amaxesha amaninzi, i-detoxing imalunga nezongezo ezincinci kunye notshintsho. "Xa sisithi 'i-detox yendalo,' inene ngokutshintsha indlela otya ngayo ukuze ibe sempilweni, utshilo uKeri Gans, MS, RD, umbhali Ukutya okuncinci koTshintsho. Intsholongwane yengqolowa yenye yolo kongeza. Ikota nje yekota ipakisha i-vitamin E (efuna ukuzingela simahla emzimbeni), kunye nefolthi kunye ne-4 gram eqinileyo yefayibha ukuya kwizitulo ezisempilweni kwaye ziqhelekile. Ungayongeza kuyo nayiphi na into-i-smoothies, i-muffins, iyogathi, i-pancake, i-casseroles, uluhlu luyaqhubeka. "Zama intwana encinci yengqolowa kwi-oatmeal nebhotolo yeamangile kwisidlo sakusasa ukuqala usuku lwakho ngokuchanekileyo," utshilo uGans.

Imifuno eluhlaza

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"Ukuluhlaza kwemifuno, kungcono," utshilo uGans. "Oku kubandakanya i-broccoli, i-brussels sprouts, i-kale, i-asparagus, iimbotyi zentambo, iimbotyi eziluhlaza, isipinashi kunye ne-collard greens." I-Gans ithi sonke isidlo sangokuhlwa kufuneka sibe nesiqingatha seplate ye-antioxidant-packed, free-radical-veggies yokulwa ukunceda ukucoca inkqubo yakho yetyhefu. I-Cruciferous veggies ngokukodwa, ibonakaliswe ukuba inceda ukulwa nomonakalo we-DNA, yenza i-carcinogens ingasebenzi kunye nokunciphisa ukuvuvukala emzimbeni-umthombo osisiseko wokuguga kunye nezifo. Amanqaku ebhonasi ukuba ufumana imifuno yakho kwi-omelet yasekuseni okanye i-smoothie, okanye njengecala lesidlo sasemini, nawe. (Pssst ... ithamo lentliziyo elingenasinyibilikisi ifayibha apha ikwabalulekile ekucoceni amathumbu akho ngokuhamba kakuhle kwamathumbu, ke uziva unciphile kwaye unciphile endaweni yokuba, eh, uzele kancinci.)

Amantongomane

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Iigans zithi ungumlandeli omkhulu wembewu, amandongomane kunye nee-butter zenut, kwaye akukho xesha lingcono lokuzifaka ngakumbi kwisidlo sakho kunangexesha le-detox. "Amandongomane aya kunceda ukongeza ifayibha ekutyeni kwakho, kwaye umxube weprotein, ifayibha, i-omega-3s iyakunqanda indlala kunye neeradicals zasimahla, utshilo uGans. Iialmonds, ngakumbi, yeyona nto ingcono yokubheja. Umthamo wevithamin E uya kusebenza ngokuchasene nokudumba okwenzakalisayo, ukukhuthaza ukugaywa okunempilo, kwaye unokuxhasa iprofayili ye-lipid enempilo kunye nomngcipheko ophantsi wesifo sentliziyo ekuhambeni kwexesha. Zii-snack ezigqibeleleyo zokukugcina unamandla emini.

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