Zakudya ndi mankhwala ofewetsa tuvi tolimba
Zamkati
Zakudya zomwe zimamwa mankhwala ofewetsa tuvi tolimba ndi zomwe zimakhala ndi michere yambiri ndi madzi, zomwe zimakondera m'matumbo ndikuthandizira kuwonjezera mphamvu ya ndowe. Zina mwazakudya zomwe zimamwa mankhwala otsegulitsa m'mimba ndi papaya, maula, maungu, mbewu za chia, letesi ndi phala, ndipo ndikofunikira kuti aziphatikizidwa m'moyo watsiku ndi tsiku, ndikofunikanso kuti madzi okwanira 1.5 mpaka 2.0 malita tsiku lililonse ., Popeza madzi ndi ofunikira kuti ulusi uzitha kutulutsa ndikuthandizira kuti ndowe ziziyenda m'matumbo monse.
Zakudya zina zomwe zimamwa mankhwala ofewetsa tuvi tolimba zomwe ziyenera kuphatikizidwa pazakudya za tsiku ndi tsiku ndi izi:
- Zamasamba: letesi, arugula, watercress, kale, broccoli, biringanya ndi zukini;
- Mbewu: phala, phala la tirigu, chimanga cha tirigu, chimanga, mphodza, quinoa;
- Mbewu: chia, fulakesi, sesame;
- Mbewu za mafuta: mabokosi, mtedza, maamondi, mtedza;
- Zakumwa: khofi, vinyo wofiira, chikho pambuyo pakudya, tiyi wa lemongrass ndi kascara wopatulika;
- Zipatso: papaya, mkuyu, peyala, apulo, maula, kiwi.
Kuphatikiza pa zakudya izi, kudya yogurt yosavuta osachepera katatu pa sabata kumathandizanso kukhala ndi zomera zabwino zam'mimba ndikulimbana ndi kudzimbidwa. Onani maphikidwe atatu azodzola zokometsera zachilengedwe.
Onani zipatso zamitundumitundu zomwe zingathe kukhala ndi mankhwala ofewetsa tuvi tolimba:
Kuchuluka kwa CHIKWANGWANI mu Zipatso
Gome lotsatirali likuwonetsa kuchuluka kwa fiber ndi madzi pa 100 g ya zipatso:
| Zipatso | Kuchuluka kwa ulusi pa 100 g wa zipatso | Kuchuluka kwa madzi pa 100 g yazipatso |
| Papaya | 2.3 g | 88.2 g |
| chith | 2.3 g | 79.1 g |
| Peyala | 2.2 g | 85.1 g |
| apulosi | 2.1 g | Magulu 82.9 |
| maula | 1.9 g | Magalamu 88.0 |
| kiwi | 1.9 g | Magulu 82.9 |
| lalanje | 1.8 g | 86.3 g |
| Mphesa | Magalamu 0,9 | 78.9 g |
Ndikofunika kukumbukira kuti kugwiritsa ntchito fiber kuyenera kutsatiridwa ndi kumwa madzi bwino, popeza kudya ulusi wambiri tsiku lonse osamwa madzi okwanira kumatha kuyambitsa vuto lina, kukulira kudzimbidwa.
Zakudya zotsekemera za mwana
Ndizofala kuti matumbo a mwana akhazikike, ndipo ndikofunikira kuphatikiza zakudya monga:
- Zipatso: Papaya, lalanje, peyala, nthochi, mphesa, vwende, mkuyu, maula, chivwende, mango, chinanazi;
- Zamasamba: dzungu, amondi, phwetekere, nkhaka, kabichi, sipinachi, mbatata, nyemba zobiriwira ndi masamba obiriwira,
- Mbewu: Mkate wofiirira, oats, mpunga wofiirira, pasitala wofiirira ndi chimanga;
- Nyemba: nandolo, mphodza ndi nyemba.
Ana amafunikira michepere yocheperako poyerekeza ndi achikulire, ndipo ayenera kudya zakudya zochepa zokha zomwe zatchulidwa pamwambapa. Kuphatikiza apo, ana opitilira chaka chimodzi amathanso kudya yogurt yachilengedwe, yomwe imakhala ndi tizilombo tomwe timathandiza kuti maluwa am'mimba amenye komanso kudzimbidwa. Onani zitsanzo 4 zamadzimadzi zokometsera zopangira makanda.
Menyu kuti amasule matumbo
Gome lotsatirali likuwonetsa chitsanzo cha masiku atatu omwe ali ndi fiber yolimbana ndi kudzimbidwa.
| Akamwe zoziziritsa kukhosi | Tsiku 1 | Tsiku 2 | Tsiku 3 |
| Chakudya cham'mawa | 1 chikho cha khofi ndi mkaka + 1 kagawo ka mkate wonse wa tirigu ndi tchizi ndi sesame | vitamini: Magawo awiri a papaya + 1 col wa oat supu + 1/2 col wa chia msuzi + 200 ml wa mkaka | 1 chikho cha yogurt yosalala ndi 3 prunes + 1 kagawo ka mkate wopangidwa ndi dzira |
| Zakudya zoziziritsa kukhosi m'mawa | Mitengo itatu ya prunes + 5 ya mtedza | Peyala 1 + mtedza 10 | Magawo awiri osenda papaya ndi tiyi 2 wa tiyi |
| Chakudya chamadzulo | 4 col ya msuzi wofiirira wa mpunga wokhala ndi broccoli + nkhuku mu msuzi wa phwetekere + masamba osungidwa mumafuta | pasitala yonse ndi tuna + pesto msuzi + saladi ndi kabichi, mphesa zoumba, biringanya ndi zukini | puree wa maungu + wowotcha poto + saladi wobiriwira wamafuta ndi chimanga |
| Chakudya chamasana | Yogurt yachilengedwe 1 yosalala ndi papaya ndi 1 col ya msuzi wa uchi | 1 chikho cha khofi + magawo awiri a mkate wamphumphu ndi dzira + 1 tiyi wa tiyi wa zitsamba | Avocado smoothie |
Kuphatikiza pa yogurt wachilengedwe, kefir ndi kombucha amakhalanso ndi maantibiotiki, mabakiteriya abwino omwe angathandize matumbo kugwira ntchito, kukonza malingaliro ndikulimbitsa chitetezo chamthupi.
Gawa
Fentamini ndi Topiramate
