Wannan shawarar na Abincin rana 1 da aka mayar da hankali kan tallafawa aikin hanta Yana da sauƙin aiwatarwa da tsarawa ga waɗanda suke son ba da hutu ga jikinsu bayan wuce gona da iri. dan kankanin lokaci (kawai awanni 24) kuma bai kamata a tsawaita ba. Jiki ya riga yana da gabobin da Suna detoxify ta halitta (hanta, kodan, hanji, fata, huhu); wannan tsari yana aiki kamar goyon bayan lokaci tare da abinci mai sauƙi da isasshen ruwa.
Muhimmin: Shaidar kimiyya akan "abinci na detox" shine iyakanceDetoxification na jiki ya dogara da farko halaye masu dorewaDaidaitaccen abinci mai gina jiki, motsa jiki na yau da kullun, hutawa, da kyakkyawan ruwa yana da mahimmanci. Idan kuna shan magani, kuna da juna biyu, ko kuma kuna da yanayin lafiya, tuntuɓi likitan ku tukuna.
Bukatu da jagororin farko
Idan ka kuduri aniyar bin wannan jagorar, ka tabbata kana da a barga halin lafiya, sha ruwa da yawa kamar yadda zai yiwu A lokacin rana, dandana infusions tare da mai zaki ba tare da kalori ba ko ɗaukar su da ɗaci y kakar abinci kawai tare da Sal, lemun tsami da kuma kadan adadin man sunflower. Guji barasa da abinci mai sarrafa gaske.
Menu na kwana ɗaya don detoxify hanta
A kan komai a ciki: 1 gilashin ruwan 'ya'yan itace lemun tsami.
Breakfast: Kofi 1 na koren shayi da 1 yoghurt mai ƙarancin mai.
Safiyar rana: 1 kofin chamomile shayi.
Abincin rana: 2 faranti na miya kayan lambu.
Tsakar rana: 1 kofin shayin boldo.
Abun ciye-ciye: 1 babban gilashin lemu ko ruwan 'ya'yan innabi da busassun ruwa 4.
Abincin dare: Kofuna 2 na broth, kashi 1 na dafaffen kaza, da 1 na dafaffen karas.
Kafin kwanciya barci: 1 jiko na zabi ko 1 manzana.
Abin da za ku ci don tallafawa hanta (kuma me yasa)
Ya hada da 'ya'yan itatuwa da kayan marmari iri-iri ('ya'yan itatuwa citrus, inabi, jajayen berries, apples, abarba), mai arziki a ciki bitamin C, malic acid y zarenKayan lambu na cruciferous (broccoli, farin kabeji, Brussels sprouts) da kuma ganye kore kayan lambu suna ba da. antioxidants da sulfur mahadi masu shiga cikin hanta detoxification hanyoyi.
La gwoza Ya ƙunshi betain, wanda ke da amfani ga aikin hanta; dauke shi da furotin (kwai, tofu) ko fats masu lafiya (man zaitun) don daidaita sukarin jini. Ginger Yana ba da mahadi masu kumburi waɗanda ke tallafawa narkewa.
da sunadarai Suna taimakawa wajen sarrafa guba da sarrafa ci. Idan kun zaɓi kifi, ba da fifikon nau'ikan da low mercury (whiting, tafin kafa, kifi kifi, tilapia, kifi, rukuni). A cikin jita-jita na kayan lambu, yana amfani lentils, kaji o wakewanda kuma ke samar da fiber.
Usa kayan lambu na inganci a cikin matsakaici: karin budurwar zaitun, aguacate, Zaitun, flax tsaba. Ƙara tsaba da kwaya (chia, sesame, kabewa, kwayoyi) don matrix na micronutrients masu amfani.
Shaye-shaye masu amfani da jiko da rigakafinsu
Teas na iya cika ranar ku: boldo (yana motsa ayyukan bile; kauce masa idan kuna fama da ciwon hanta ko kuna da ciki), kore shayi (catechins; babu (a cikin ciki, shayarwa, rashin barci, matsalolin koda, ulcer, anemia ko gastritis); artichoke (narkewa; kauce wa a cikin yara, shayarwa ko hana biliary) da menta (yana kara kuzari; kauce wa a cikin yara a karkashin shekaru 2, nono, gastritis, gallstones). Take Kofuna 1 zuwa 3 / rana ba tare da sukari baFi dacewa bayan abinci.
Ingantacciyar ruwa
Ruwa yana inganta haɓakar ƙwayoyin metabolites da matakai don detoxify hanta, pancreas da huhuA matsayin jagora, sha ~ 150 ml da 4,5 kg na nauyin jiki kowace rana. Yafi son tace ko tafasasshen ruwa kuma a guji adana shi a cikin robobi waɗanda za su iya saki BPATushen kayan lambu da ruwan 'ya'yan itacen citrus mara sukari suma abubuwan kari ne masu kyau.
Abinci da halaye don gujewa
Rage ko kaucewa: barasa (ciwon hanta), sarrafa nama, soyayyen y rashin ingancin fats (margarine), matsananciyar sarrafa miyaabincin teku da kifi da high mercury (mackerel, bass, tuna), sweets da kuma mai ladabi sugar, matsananci-aiki kuma, idan akwai sensitivity. AlkamaKar a sha taba kuma babu shan magani ba tare da shawarar kwararru ba.
Ayyukan jiki da hutawa
Motsa jiki na yau da kullun yana haɓaka metabolism da ji na insulin. Yana ƙara har zuwa... Minti 150 zuwa 300 na matsakaicin aikin motsa jiki a kowane mako (ko 75-150 mai ƙarfi) kuma ya hada da karfi Akalla kwanaki 2. Barci 7-9 awanni Yana taimakawa tsara hanyoyin tsarkakewa na endogenous.
Tatsuniyoyi na kowa game da hanta
Ba kwa buƙatar matsananciyar "tsaftacewa" don hanta yayi aiki; mabudin shine a salon Lafiyayyan Lalacewar hanta ba kawai ta fito daga barasa ba; wasu abubuwa kuma suna taka rawa. abinci, virus, ciwon kai ko kwayoyi. Lalacewar farko bazai haifar da bayyanar cututtuka baShi ya sa rigakafin yana da kyau. Babu ƙarin abin al'ajabiShawara kafin shan kowane. Don ƙarin bayani, tuntuɓi Menene aikin hanta?.
Rufin tsarin fats da lafiyar hanta
Prioriza mai cika ciki (man zaitun, avocado, goro) da polyunsaturated Omega-3 (kifin mai, flaxseed, walnuts). Iyaka cikakken (dukkan kayan kiwo, jan nama) kuma a guji trans mai na ultra-processed abinci.
Shaye-shaye marasa-giya da jin daɗi
Strawberry da Basil soda: Haɗa strawberries tare da ruwan 'ya'yan itace lemun tsami da zuma, haɗuwa da ruwa mai kyalli da ganyen Basil; bauta da kankara. Kokwamba da lemon spritz: A hada kokwamba, a zuba ruwan lemun tsami a sama da ruwa mai kyalli.
Ya bambanta da zuba ruwa 'ya'yan itatuwa citrus, jajayen 'ya'yan itatuwa); ruwan kwakwaruwa mai kyalli, 100% 'ya'yan itace popsicles da abinci mai arziki a cikin ruwa (kankana, kokwamba, berries, kiwi).
Nauyin jiki da haɗarin hanta
Rasa a kusa 5% asarar nauyi yana rage kitsen hanta; tare da 7% Steatosis za a iya juya baya kuma tare da ≥10% Inganta kumburi har ma da fibrosis. Maɓalli: rabin faranti na kayan lambu, ƙara fats masu amfani sarrafa rabo, iyaka jan nama da trans, motsi kullum da taimakon jama'a don adhesion.
Wannan abun ciki shine m kuma baya maye gurbin shawarar likita. keɓaɓɓen jagororinTuntuɓi ƙwararren lafiya ko abinci mai gina jiki.
sadaukar da rana zuwa a menu mai haskeAbincin da ya dogara da tsire-tsire, infusions mai aminci, da hydration na iya taimaka muku ji sauki da kuma ci gaba da halaye masu kyau, ko da yaushe a matsayin madaidaicin abinci iri-iri, motsa jiki na yau da kullun da hutawa mai kyau.
