Zakudya zodzimbidwa: zomwe ungadye komanso zomwe uyenera kupewa
Zamkati
- Zakudya zomwe zimalimbana ndi kudzimbidwa
- Zakudya Zomwe Muyenera Kupewa
- Ndi madzi angati ndi CHIKWANGWANI zomwe ziyenera kudyedwa
- Chosankha cha kudzimbidwa
Zakudya zomwe zimathandiza kulimbana ndi kudzimbidwa ndizomwe zimakhala ndi michere yambiri, monga mbewu zonse, zipatso zosasenda ndi masamba osaphika. Kuphatikiza pa ulusi, madzi amafunikanso pochiza kudzimbidwa chifukwa amathandiza pakupanga fecal bolus ndikuthandizira kupititsa ndowe m'matumbo.
Kudzimbidwa nthawi zambiri kumachitika chifukwa chodya kwambiri shuga, mafuta ndi zakudya zopangidwa, koma zimatha kukhala chifukwa chosowa zolimbitsa thupi komanso kugwiritsa ntchito mankhwala osokoneza bongo kwakanthawi.
Zakudya zomwe zimalimbana ndi kudzimbidwa
Zakudya zazikulu zomwe zimathandiza kulimbana ndi kudzimbidwa ndi izi:
- Masamba, makamaka ndiwo zamasamba zosaphika komanso masamba, monga kabichi, letesi kapena kabichi;
- Zipatso ndi peel, chifukwa khungwa limakhala ndi ulusi wambiri;
- Mbewu zonse monga tirigu, phala ndi mpunga;
- Nyemba wakuda, woyera, wabulauni, mphodza ndi nsawawa;
- Tirigu chimanga ndi nyongolosi, wa oats;
- Zipatso zouma, ngati zoumba;
- Mbewu monga fulakesi, chia, dzungu ndi zitsamba;
- Mapuloteni, monga yogurts, kefir, kombucha ndi sauerkraut, mwachitsanzo, popeza zimathandizira kukonza matumbo a microbiota.
Zakudya zosaphika komanso zathunthu zimakhala ndi CHIKWANGWANI chochulukirapo kuposa zakudya zophika komanso zoyengedwa motero zimapangitsa kuyenda kwamatumbo. Kuphatikiza apo, kumwa madzi ambiri kumathandizanso kulimbana ndi kudzimbidwa, chifukwa madzi amatulutsa ulusi, ndikupangitsa kuti ndowe ziziyenda m'matumbo mosavuta. Onani kuchuluka kwa fiber mu chakudya.
Zakudya Zomwe Muyenera Kupewa
Zakudya zomwe zimayambitsa kudzimbidwa zomwe ziyenera kupewedwa ndi izi:
- Zakudya zokhala ndi shuga wambiri, monga zakumwa zozizilitsa kukhosi, makeke, maswiti, makeke odzazidwa ndi chokoleti;
- Zakudya zokhala ndi mafuta ambiri, monga chakudya chokazinga, chakudya chouma chouma ndi chouma;
- Chakudya chofulumira komanso zakudya zachisanu, monga lasagna kapena pizza;
- Mkaka wonse ndi zopangira mkaka, popeza ali olemera ndi mafuta;
- Zakudya zosinthidwa, monga soseji, nyama yankhumba, soseji ndi ham.
Zipatso zina, monga nthochi zobiriwira ndi guava, zimatha kukulitsa kudzimbidwa. Kuphatikiza apo, kusachita masewera olimbitsa thupi komanso kugwiritsa ntchito mankhwala otsegulira m'mimba mankhwala otsegulitsa m'mimba, antidepressant kapena kutentha pa chifuwa kumathandizanso kudzimbidwa.
Onani malangizo ena othandiza kuti muthane ndi kudzimbidwa muvidiyo yotsatirayi:
Ndi madzi angati ndi CHIKWANGWANI zomwe ziyenera kudyedwa
Ulusi ndi zinthu zomwe zimachokera kuzomera zomwe sizimakumbidwa ndi michere ya m'mimba, zomwe zimayambitsa kuchuluka kwa madzi mu ndowe zam'matumbo, microbiota wamatumbo, kulemera kwake komanso kuchuluka kwakomwe ndowe zimadutsira m'matumbo. Kuchuluka kwa fiber kwa akulu kuyenera kukhala pakati pa 25 mpaka 38 magalamu patsiku ndi magalamu 19 mpaka 25 a ana.
Madzi ndi zakumwa ndizomwe zimayang'anira kutulutsa ulusi m'matumbo pamlingo wamatumbo, kufewetsa ndowe ndikuthandizira kuwachotsa. Kuphatikiza apo, imathandiziranso matumbo athunthu, ndikupangitsa kuti malo azinyamula mosavuta mpaka atachotsedwa.
Mwambiri, tikulimbikitsidwa kumwa madzi okwanira malita 2 patsiku, komabe madziwo amasiyanasiyana malinga ndi kulemera kwa munthuyo, kukhala 35 ml / kg / tsiku. Chifukwa chake, munthu wolemera 70 kg ayenera kumwa 35 ml / kg x 70 kg = 2450 ml ya madzi patsiku.
Chosankha cha kudzimbidwa
Gome lotsatirali likuwonetsa chitsanzo cha mndandanda wamasiku atatu wothana ndi kudzimbidwa:
| Akamwe zoziziritsa kukhosi | Tsiku 1 | Tsiku 2 | Tsiku 3 |
| Chakudya cham'mawa | 1 chikho ndi yogurt ndi zidutswa za zipatso + supuni 1 ya oats + supuni 1 ya chia + 2 prunes | 1 chikho cha madzi a lalanje ndi supuni 1 ya fulakesi + 2 mazira otukutidwa ndi 2 toast yathunthu | 1 papaya wokhala ndi supuni 1 ya chia + 1 tortilla wa tirigu ndi tchizi woyera |
| Zakudya zoziziritsa kukhosi m'mawa | 2 prunes + 10 cashew mtedza | Magawo awiri a papaya | Nthochi 1 |
| Chakudya chamadzulo | Magalamu 90 a nsomba yokazinga katsitsumzukwa ndi mafuta + supuni 1 ya mpunga wofiirira + 1 tangerine | Msuzi wa wholegrain wokhala ndi nyama yang'ombe ndi msuzi wachilengedwe wa msuzi + saladi wobiriwira wamafuta + 1/2 kapu ya sitiroberi | Magalamu 90 a nkhuku yokazinga + supuni 4 za quinoa + broccoli saladi ndi kaloti + 1 lalanje |
| Chakudya chamasana | Galasi limodzi lamadzi a lalanje wokhala ndi papaya wokhala ndi supuni imodzi ya chia + 2 toast yonse ndi dzira limodzi losokosera | 1 yogurt wachilengedwe wokhala ndi zipatso zodulidwa + 1 mphesa zochepa | Gawo limodzi la mkate wadzadza ndi kagawo kamodzi ka tchizi |
Zomwe zikuwonetsedwa pamenyu zimasiyanasiyana kutengera msinkhu, jenda komanso zochitika zolimbitsa thupi, kuwonjezera poti munthuyo ali ndi matenda oyanjana kapena ayi. Pachifukwa ichi, ndibwino kufunafuna chitsogozo kuchokera kwa katswiri wazakudya kuti athe kuwunika kwathunthu ndikukonzekera dongosolo lazakudya mogwirizana ndi zosowa zanu.
Mwa kukhala ndi chakudya chamagulu ndi kumwa madzi okwanira, sizachilendo kuti matumbo ayambe kugwira ntchito patadutsa masiku 7 kapena 10 akudya. Kuphatikiza apo, ndikofunikira kukumbukira kuti kuchita masewera olimbitsa thupi pafupipafupi kumathandizanso kuwongolera matumbo.
Akulimbikitsidwa Kwa Inu
Kutsekemera kwa Mitsempha ya Ulnar
