CHIKWANGWANI

CHIKWANGWANI ndi chinthu chomwe chimapezeka muzomera. Zakudya zamtundu, zomwe ndizodya zomwe mungadye, zimapezeka mu zipatso, ndiwo zamasamba, ndi mbewu. Ndi gawo lofunikira la chakudya chopatsa thanzi.

Zakudya zamagetsi zimawonjezera zambiri pazakudya zanu. Chifukwa zimakupangitsani kuti muzimva mwachangu, zimatha kuthandizira kuchepetsa kunenepa. Zida zamagetsi zimathandizira chimbudzi ndipo zimathandiza kupewa kudzimbidwa. Nthawi zina amagwiritsidwa ntchito pochiza diverticulosis, matenda ashuga, ndi matenda amtima.

Pali mitundu iwiri ya fiber: yosungunuka komanso yosungunuka.

CHIKWANGWANI chosungunuka chimakopa madzi ndikusinthira ku gel panthawi yakudya. Izi zimachedwetsa kugaya chakudya. Zida zosungunuka zimapezeka mu oat chinangwa, balere, mtedza, mbewu, nyemba, mphodza, nandolo, ndi zipatso ndi ndiwo zamasamba. Kafukufuku wasonyeza kuti fiber yosungunuka imatsitsa cholesterol, yomwe ingathandize kupewa matenda amtima.

Zida zosasungunuka zimapezeka mu zakudya monga chinangwa cha tirigu, masamba, ndi mbewu zonse. Zikuwoneka kuti zikufulumizitsa kudya kwa zakudya kudzera m'mimba ndi m'matumbo ndikuwonjezera chopondapo.

Kudya michere yambiri munthawi yochepa kungayambitse mpweya wam'mimba (flatulence), kuphulika, komanso kukokana m'mimba. Vutoli limatha nthawi zambiri mabakiteriya achilengedwe am'magazi akayamba kuzolowera. Kuonjezera CHIKWANGWANI ku zakudya pang'onopang'ono, m'malo mwa zonse nthawi imodzi, kungathandize kuchepetsa mpweya kapena kutsegula m'mimba.

Zida zambiri zimatha kusokoneza kuyamwa kwa mchere monga chitsulo, zinc, magnesium, ndi calcium. Nthaŵi zambiri, izi sizomwe zimayambitsa nkhawa kwambiri chifukwa zakudya zowonjezera zimakhala ndi mchere wambiri.

Pafupifupi, aku America tsopano amadya pafupifupi magalamu 16 a fiber tsiku lililonse. Malangizo kwa ana okalamba, achinyamata, ndi akulu ndikuti azidya 21 mpaka 38 magalamu a fiber tsiku lililonse. Ana aang'ono sangathe kudya zopatsa mphamvu zokwanira kuti akwaniritse ndalamazi, koma ndibwino kuyambitsa mbewu zonse, zipatso zatsopano, ndi zakudya zina zamtundu wapamwamba.

Kuti muwonetsetse kuti muli ndi fiber yokwanira, idyani zakudya zosiyanasiyana, kuphatikiza:

• Mbewu
• Nyemba zouma ndi nandolo
• Zipatso
• Masamba
• Mbewu zonse

Onjezani ma fiber pang'onopang'ono kwa milungu ingapo kuti mupewe kuvutika m'mimba. Madzi amathandiza kuti ulusi uzidutsa m'mimba. Imwani madzi ambiri (pafupifupi magalasi 8 amadzi kapena madzi osapatsa mphamvu tsiku lililonse).

Kuchotsa zipatso ndi ndiwo zamasamba kumachepetsa kuchuluka kwa michere yomwe mumapeza pachakudya. Zakudya zokhala ndi fiber zimapindulitsanso thanzi mukamadya yaiwisi kapena yophika.

Zakudya - CHIKWANGWANI; Kusintha; Chochuluka; Kudzimbidwa - CHIKWANGWANI

• Kudzimbidwa - zomwe mungafunse dokotala
• Zakudya zapamwamba kwambiri

• Magwero a CHIKWANGWANI

Hensrud DD, Heimburger DC. Maonekedwe a zakudya ndi thanzi komanso matenda. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. 26 wa. Philadelphia, PA: Elsevier; 2020: chap 202.

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.

Dipatimenti ya Zaulimi ku US ndi Dipatimenti ya Zaumoyo ku United States. Malangizo A Zakudya Kwa Achimereka, 2020-2025. 9th ed. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Idasinthidwa Disembala 2020. Idapezeka pa Disembala 30, 2020.