Zakudya zokhala ndi fiber komanso zopindulitsa zisanu ndi chimodzi zathanzi

Zamkati

• Phindu la CHIKWANGWANI
• Mndandanda wazakudya zapamwamba kwambiri
• Mitundu ya michere yazakudya
• Zida zosungunuka
• Zida zosasungunuka
• Kuchuluka kwa ulusi patsiku

Mafinya ndi omwe amapangidwa kuchokera kuzomera zomwe sizimakumbidwa ndi thupi ndipo zimatha kupezeka muzakudya zina monga zipatso, ndiwo zamasamba, tirigu ndi chimanga, mwachitsanzo. Zakudya zokwanira zama fiber muzakudya ndizofunikira kuteteza thanzi la m'matumbo, kulimbana ndikupewa matenda monga kudzimbidwa, kunenepa kwambiri komanso matenda ashuga.

Pali mitundu iwiri ya CHIKWANGWANI, chosungunuka komanso chosasungunuka, ndipo zakudya zambiri zimakhala ndi mitundu iwiri ya ulusi, komabe iliyonse imakhala ndi maubwino osiyanasiyana mthupi. Malangizo a tsiku ndi tsiku a wamkulu ali pakati pa 25 ndi 38 magalamu.

Phindu la CHIKWANGWANI

Mwambiri, zabwino zathanzi ndi izi:

1. Kulimbana ndi kudzimbidwa, chifukwa amathamangitsa matumbo ndikuchulukitsa nyansi ndikuthandizira kuti zithetsedwe, makamaka zikawonongedwa limodzi ndi madzi okwanira.
2. Lonjezerani kumverera kokhuta, popeza kuti sizimwazika, zimapanga mtundu wa gel osungunuka m'mimba, ndikuthandizira kuchepetsa zopatsa mphamvu zomwe zimamwa ndikuthandizira kuwonda;
3. Thandizani kuchepetsa kuchuluka kwa shuga m'magazi, chifukwa kuyamwa kwa chakudya m'matumbo kumachedwetsa, kumapangitsa kuti shuga iwonjezeke pang'onopang'ono komanso insulin kuyendetsa milingo yake m'magazi;
4. Kuchepetsa cholesterol ndi triglyceridechifukwa ulusi umatha kuchepetsa kuyamwa kwa mafuta ndi cholesterol m'matumbo, kuwapangitsa kuti achepetse chidwi chawo m'thupi m'kupita kwanthawi;
5. Chotsani poizoni yemwe amapezeka m'matumbo, kudzera mu ndowe, komanso kuwongolera ndikuwongolera pH m'matumbo;
6. Sungani thanzi la zomera zam'mimba ndi m'mimba, monga chakudya cha mabakiteriya opindulitsa omwe amapezeka mwathupi. Kuphatikiza pakulimbikitsa thanzi la m'matumbo microbiota, ulusi umachepetsa kutupa, umawonjezera chitetezo chamthupi ndikuletsa mapangidwe amatenda am'mimba.

Kuti mupeze zabwino zonse za CHIKWANGWANI, ndikofunikira kudya zakudya zopatsa mphamvu tsiku ndi tsiku ndi chakudya chonse komanso zokhwasula-khwasula. Ndikofunikanso kunena kuti mukamadya zakudya zokhala ndi michere yambiri, muyenera kuwonjezera kumwa madzi, chifukwa madzi amatulutsa ulusi ndikuthira matumbo, ndikuthandizira kuthetsedwa kwa ndowe ndikuwongolera kudzimbidwa.

Mndandanda wazakudya zapamwamba kwambiri

Tebulo lotsatirali likuwonetsa zakudya zomwe zili ndi michere yambiri komanso kuchuluka kwake:

Mitundu ya michere yazakudya

Zipangizo zamagetsi zimatha kusungunuka ngati zosungunuka kapena zosungunuka, kusiyana kwakukulu pakati pawo ndikuti ulusi wosungunuka umasungunuka m'madzi, pomwe ulusi wosasungunuka satero. Iliyonse ya iwo ili ndi maubwino ake akulu.

Zida zosungunuka

Zilonda zosungunuka zimasungunuka m'madzi ndikupanga gel osakaniza, motero amakhala nthawi yayitali m'mimba ndi m'matumbo ang'onoang'ono, motero kumadzetsa kukhuta, kuwongolera shuga wamagazi ndikutsitsa cholesterol.

Kuphatikiza apo, ulusi wosungunuka umapukusidwa ndikuthira mafuta ndi mabakiteriya abwino omwe amapezeka m'matumbo, omwe amathandiza kukhala ndi thanzi lamatumbo ndikuchepetsa kutupa, kupewa kuwonekera kwa matenda am'mimba, monga matenda a Crohn, ulcerative colitis ndi matumbo osakwiya, ndipo amathanso pewani khansa yoyipa, ndipo chifukwa chake imatha kuonedwa ngati prebiotic.

Mitundu ina yosungunuka ndi pectin ndi inulin, mwachitsanzo, zomwe zimapezeka muzakudya monga zipatso, ndiwo zamasamba, tirigu ndi zakudya zomwe zili ndi phala, nyongolosi ya tirigu, balere ndi rye. Onani zambiri za zakudya zokhala ndi fiber zosungunuka.

Zida zosasungunuka

Zilonda zosasungunuka sizimasungunuka m'madzi ndipo kuthira kwake m'matumbo microbiota kumakhala kochepa, chifukwa chake zikafika m'matumbo akulu, zimathamangitsa matumbo chifukwa zimawonjezera kuchuluka kwa ndowe ndikukhala ngati mankhwala otsegulira zamoyo, kuteteza kupezeka kwa mavuto monga kudzimbidwa, zotupa ndi kutupa m'matumbo. Amakondanso kuchotsedwa kwa mankhwala oopsa omwe amapangidwa m'matumbo.

Mitundu ina yosasungunuka ndi mapadi ndi lignin, mwachitsanzo, omwe amatha kupezeka makamaka mumtambo wathunthu, makamaka ma almond mu chipolopolo, chia ndi nthanga, mtedza, zoumba komanso chipolopolo cha zipatso ndi ndiwo zamasamba. Onani zakudya zina zomwe zingapezeke ndi ulusi wosasungunuka.

Kuchuluka kwa ulusi patsiku

Upangiri wowonjezera kugwiritsidwa ntchito kwa fiber muzakudya ndikuphatikiza zakudya zosaphika ndi zotsekemera, makamaka zipatso ndi ndiwo zamasamba, komanso mbewu, mbewu ndi mbewu zonse, kupewa zakudya zoyengedwa monga ufa wa chimanga, ufa wa tirigu ndi mpunga Woyera.

Malinga ndi Academy of Nutrition and Dietetics, upangiri wa fiber wa tsiku ndi tsiku umasiyanasiyana malinga ndi zaka komanso kugonana, malinga ndi tebulo lotsatira:

Ngati pazifukwa zina sizingatheke kuyika kuchuluka kwa fiber tsiku lililonse kudzera pachakudya, pali zowonjezera zomwe zitha kugulidwa kuma pharmacies, malo ogulitsa zakudya kapena malo ogulitsira pa intaneti mu kapisozi kapena mawonekedwe a ufa omwe ali ndi phindu lofananira ndi fiber mu chakudya.