Zakudya zapamwamba kwambiri

CHIKWANGWANI ndi chinthu chomwe chimapezeka muzomera. Zakudya zamtundu, zomwe mumadya, zimapezeka zipatso, ndiwo zamasamba, ndi mbewu. Thupi lanu silitha kugaya fiber, chifukwa chake limadutsa m'matumbo mwanu osalowetsedwa. Komabe, ma fiber amakhalabe ndi maubwino ambiri azaumoyo.

Zakudya zamagetsi zimawonjezera zambiri pazakudya zanu. Chifukwa zimakupangitsani kuti muzimva msanga komanso motalikirapo, zimatha kukuthandizani kuti muchepetse kunenepa kapena kuti mukhale ndi thanzi labwino. Kwa anthu omwe ali ndi matenda ashuga, CHIKWANGWANI chimagwira gawo lofunikira pakukwaniritsa ndikusungitsa kuwongolera kwa glycemic.

Zakudya zamtundu wapamwamba zimathandizanso kudzimbidwa komanso kutsegula m'mimba. Fiber zingathandizenso kuchepetsa cholesterol.

Onjezani pang'onopang'ono kuchuluka kwa ma fiber muzakudya zanu. Ngati mwatuluka kapena muli ndi mpweya, mwina mwadya kwambiri ndipo muyenera kuchepetsa kuchuluka kwa michere yomwe mumadya masiku angapo. Imwani madzi ambiri. Mukamawonjezera fiber muzakudya zanu, muyeneranso kupeza madzi okwanira. Kusapeza madzi okwanira kumatha kubweretsa kudzimbidwa m'malo mochita bwino. Funsani wothandizira zaumoyo wanu kapena wazakudya zamankhwala kuchuluka kwamadzimadzi omwe muyenera kupeza tsiku lililonse.

Zakudya zolimbikitsidwa tsiku ndi tsiku (DRI) za fiber kwa akulu azaka 19 mpaka 50 zakubadwa ndi 38 magalamu patsiku la amuna ndi magalamu 25 patsiku la akazi. Kuti mukhale ndi michere yambiri pazakudya zanu, idyani zakudya zosiyanasiyana, monga:

• Zipatso
• Masamba
• Mbewu zonse

Werengani zolemba za chakudya mosamala kuti muwone kuchuluka kwa michere yomwe ali nayo. CHIKWANGWANI chimapezeka mwachilengedwe mu zakudya zambiri zopatsa thanzi. Ngati zakudya zanu ndizabwino, mwina simukusowa chowonjezera cha fiber. Zogulitsa zonse zimakhala ndi ulusi wambiri kuposa mbewu zoyengedwa. Sankhani zakudya zomwe zimakhala ndi fiber yambiri, monga mkate wa tirigu wonse ndi mkate woyera ndi mpunga wofiirira motsutsana ndi mpunga woyera. Yesetsani kudya zakudya zomwe mwachilengedwe zimakhala ndi fiber. Zowonjezera zamagetsi ndi zakudya zopangidwa ndi fiber nthawi zambiri sizimapindulitsanso thanzi ndipo zitha kupweteketsa kuphulika ndi mpweya ..

Masamba ndi gwero labwino la fiber. Idyani zambiri:

• Letesi, Swiss chard, kaloti zosaphika, ndi sipinachi
• Masamba ophika bwino, monga katsitsumzukwa, beets, bowa, turnips, ndi dzungu
• Mbatata zophika ndi mbatata ndi khungu
• Broccoli, artichokes, squashes, ndi nyemba zazingwe

Muthanso kupeza michere yambiri mwa kudya:

• Nyemba, monga mphodza, nyemba zakuda, nandolo zogawanika, nyemba za impso, nyemba za lima, ndi nandolo
• Mtedza ndi mbewu, monga mbewu za mpendadzuwa, ma almond, pistachios, ndi pecans

Zipatso ndi gwero lina labwino la fiber. Idyani zambiri:

• Maapulo ndi nthochi
• Amapichesi ndi mapeyala
• Tangerines, prunes, ndi zipatso
• Nkhuyu ndi zipatso zina zouma
• Kiwis

Njere ndi gwero lina lofunikira la michere ya zakudya. Idyani zambiri:

• Mbewu zotentha, monga oatmeal ndi farina
• Mkate wonse wambewu
• Mpunga wabulauni
• Kinoya
• Mbuliwuli
• Mbewu zamtundu wapamwamba, monga chinangwa, tirigu wopota, ndi tirigu wodzitukumula
• Pasitala yonse ya tirigu
• Muffins a nthambi

CHIKWANGWANI cha zakudya - kudzisamalira; Kudzimbidwa - CHIKWANGWANI

• Magwero a CHIKWANGWANI

Dahl WJ, Stewart ML. Udindo wa Academy of Nutrition and Dietetics: zomwe zimakhudza thanzi lanu. Zakudya Zamtundu wa J Acad. 2015; 115 (11): 1861-1870. [Adasankhidwa] PMID: 26514720 pubed.ncbi.nlm.nih.gov/26514720/.

Murray MT. Mankhwala othandizira. Mu: Pizzorno JE, Murray MT, olemba., Eds. Buku Lopangira Zachilengedwe. 5th ed. Philadelphia, PA: Elsevier; 2021: chaputala 44.

Thompson M, Noel MB. Zakudya zopatsa thanzi komanso mankhwala am'banja. Mu: Rakel RE, Rakel DP, olemba. Buku Lophunzitsira La Banja. 9th ed. Philadelphia, PA: Elsevier; 2016: chap 37.

• Kudzimbidwa kwa makanda ndi ana
• Zosintha
• CHIKWANGWANI

• Kudzimbidwa - kudzisamalira
• Kudzimbidwa - zomwe mungafunse dokotala
• Diverticulitis ndi diverticulosis - kumaliseche
• Diverticulitis - zomwe mungafunse dokotala wanu
• Momwe mungawerenge zolemba za chakudya

• Matenda a Zakudya
• Momwe Mungachepetsere Cholesterol ndi Zakudya