Yog tias koj nyiam lub tswv yim ntxuav koj lub plab zom mov, tab sis tsis xav ua nrog huab noj, cov tshuaj tsw qab, tshuaj ntsuab , los yog colonics, muaj ntau cov khoom noj thiab txoj kev ua neej uas yuav pab txhim kho cov kev zom zaub mov thiab pab kom tsis zoo, cem quav. Ntawm no yog tsib txoj kev yooj yim kom "ntxuav" koj qhov system:
1) Ua kom koj cov kua txiv hmab txiv ntoo thiab zaub kom tsawg
Siv zog los noj peb lossis ntau dua zaub thiab zaub ob lossis ntau dua tshiab ntawm cov txiv hmab txiv ntoo tshiab txhua hnub tsawg kawg tab sis qhov zoo tshaj plaws tag nrho ntawm yim rau kaum qhov nruab hnub.
Yog hais tias cov khoom ua tsis muaj tshiab, cov khoom khov khov yog cov kev xaiv zoo tshaj plaws.
Qee cov qauv xws li cov zaub qhwv, zaub paj, tswb kua txob, carrots, ntsuab taum, squash, lettuce, artichokes, kale, spinach, swiss chard, blueberries, txiv hmab, txiv kab ntxwv, thiab txiv pos nphuab. Cov neeg uas muaj qee txoj kev digestive yuav tau txais txiaj ntsig los ntawm cov zaub uas muaj ntau dua nyob rau hauv soluble (vs. insoluble) fiber ntau xws li carrots, squash, qab zib qos, qos yaj ywm, beets, parsnips, rutabagas, thiab turnips.
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2) Sim cov khoom noj uas muaj cov khoom noj zoo
Cov zaub mov uas muaj nplua nuj nyob rau hauv cov kab uas muaj sia nyob, hu ua probiotic bacteria, yuav pab txhim kho kev zom mov, pab txhawb lub cev, txo qhov mob, thiab txhim kho qhov txiaj ntsig ntawm cov kab mob uas muaj teeb meem hauv lub plab. Ob ntawm hom kab mob probiotics ntau yog Lactobacillus acidophilus hauv cov hnyuv thiab Bifidobacterium bifidum hauv cov plab hnyuv loj.
Txawm hais tias probiotics muaj nyob rau hauv daim ntawv ntxiv, lawv tuaj yeem nrhiav tau hauv kefir thiab yogurt (xws li cov ua los ntawm cov txiv maj phaub, mov, kua qaub, thiab lwm cov khoom tsis yog "milks"), kombucha, kvas, thiab fermented zaub li sauerkraut thiab kim chi .
LUS: Acidophilus thiab Lwm Cov Tshuaj Probiotics
3) Sim cov nplua nuj cov nplua nuj
Tsis txhob noj dawb, mov ci, qhob cij dawb, thiab cov nplej zom, sim noj cov gluten tsis muaj ntses xws li kua txiv hmab txiv ntoo, quinoa (tsis muaj tseeb grain, tiam sis tshuaj ntsuab), ntoo yob ntoo, millet, amaranth, buckwheat, thiab txhuv qos.
Kuj pom: 5 Cov Khoom Noj Uas Pab Cuam Tshuam.
4) Haus dej ntau dua
Dej (nrog rau cov kua zaub, plhaws dej, thiab lwm yam kua dej) yog qhov tseem ceeb rau kev ua kom muaj kev zom zaub mov tseem tsis tau feem ntau peb tsis haus dej txaus. Nws yog ib qho tseem ceeb tshwj xeeb rau haus cov dej haus txaus thaum ua kom koj lub cev muaj zog (ntawm txiv hmab txiv ntoo, zaub, nplej thiab noob). Cov xim ntawm koj cov zis yuav siv tau los ua ib qho kev qhia. Feem ntau, cov zis daj los yog cov quav zis daj yog qhov qhia tias koj tau txais cov kua dej txaus, tab sis ntau nyob ntawm koj cov khoom noj, lwm yam mob, thiab lwm yam. Nco ntsoov tias cov vitamins thiab cov khoom noj muaj peev xwm hloov qhov xim ntawm cov zis (xws li B vitamins thiab beets). Sim tshuaj ntsuab tshuaj yej, ntsuab tshuaj yej, txiv qaub, dej dawb, thiab dej dawb.
5) Sim siv flaxseeds
Flaxseeds yog cov noob me me uas muaj peev xwm muab tau zoo sib xyaw ua ke ntawm cov kua faj thiab cov kab mob tsis haum thiab yuav pab tau qee cov neeg ua rau cem quav lossis quav quav. Cov noob muaj zog thaum lub sij hawm tag nrho, yog li ntawd lawv yuav tsum yog hauv av hauv kas fes los yog txuj lom grinder los yog ua hmoov ua ntej ntxiv rau khoom noj. Cov dej qab ntsev, cov nutty tsw ua haujlwm zoo los ntawm oatmeal los yog zaub nyoos, thiab lawv tuaj yeem raug ntxiv rau muesli, granola, cov khoom ci, los yog tseem xaj.
Lwm cov khoom noj kom muaj
- Taum thiab legumes: Split daj thiab ntsuab peas thiab lentils yog yooj yim zom thiab yuav tsum tau soaking sij hawm tsawg. Lwm cov taum muaj xws li cov noob taum, kab taum pias, noob taum, taum qaib qos yaj ywm (chickpeas) thiab taum adzuki.
- Ceev thiab noob: Unsalted txiv ntseej, noob, thiab noob txiv ntoo xws li taub dag noob, chia noob, noob hnav, noob ntoo noob, almonds, cashews thiab walnuts.
- Omega-3 khoom noj khoom haus nplua nuj fatty acid: Poached, broiled los yog steamed ntses hauv moderation xws li anchovies, herring, mackerel, sardines, thiab qus ntses liab
- Roj: Extra nkauj xwb tus txiv roj roj, txiv maj phaub roj, avocado roj.
Lwm txoj kev los ntxuav lub cev
Tshaj tawm qhov nqais
Qhov sib txawv ntawm cov dej kub thiab dej txias nce siab, uas pab tsim cov khoom noj, cov pa oxygen thiab lub cev tsis muaj zog rau cov nqaij ntshiv thiab cov nqaij ntshiv thiab tshem tawm cov metabolic pov tseg, cov tshuaj ntawm cov khoom thiab lwm cov tshuaj lom.
Pib nrog peb feeb ntawm cov dej kub raws li tsawg dua ib feeb ntawm cov dej txias.
Rov ua dua tus qauv no tsawg kawg ib zaug, ib txwm kub nrog txias (xws li 3 feeb kub - 1 feeb txias - 3 feeb kub - 1 feeb txias).
Psyllium
Psyllium yog cov roj ntsha uas ua rau lub cev tsis muaj zog, ntxuav cov hnoos qeev ntawm cov hnyuv, thiab ua rau lub cev ntom ntom thiab softness ntawm cov quav. Ib teaspoon ntawm psyllium hmoov tuaj yeem ua rau muaj tsawg kawg yim daus dej. Haus tam sim ntawd.
Cov cwj pwm
Nco ntsoov tias tsis muaj ib tus neeg twg yog txoj cai rau txhua tus neeg. Yog tias koj tab tom muaj cem quav, mob plab, roj, thiab lwm yam mob, nws tseem ceeb nrog koj tus kws kho mob tham.
Disclaimer: Cov ncauj lus hauv lub vev xaib no yog tsim rau kev kawm nkaus xwb thiab tsis yog ib qho chaw pauv hloov tswv yim, kuaj lossis kho los ntawm ib tus kws kho mob uas muaj ntawv tso cai. Nws tsis yog los npog tag nrho tej yam yuav tau ceev faj, kev sib tiv tau yeeb tshuaj, kev tshwm sim lossis kev phom sij. Koj yuav tsum nrhiav kev kho mob sai rau txhua yam teeb meem kev noj qab haus huv thiab nrog koj tus kws kho mob tham ua ntej siv lwm yam tshuaj los yog hloov koj txoj kev tswj hwm.