Gum chingamu: ndi chiyani komanso momwe mungagwiritsire ntchito

Zamkati

• Momwe mungagwiritsire ntchito
• Zotsatira zoyipa ndi zotsutsana

Chingamu ching'onoting'ono ndi mtundu wa ulusi wosungunuka womwe umagwiritsidwa ntchito kwambiri mumaphikidwe ngati chopukutira, kuti upangitse kusasinthasintha kokometsetsa komanso kuchuluka kwa buledi, mikate ndi makeke. Kuphatikiza apo, pothandizira ndi ntchito yamatumbo, imagwiranso ntchito ngati chowonjezera kuthana ndi kudzimbidwa.

Ikhoza kupezeka m'masitolo azakudya zabwino kapena zophika buledi, ndipo zabwino zake ndi izi:

1. Thandizani kuti muchepetse thupi, kukulitsa kumverera kokhuta ndi kuchepetsa njala;
2. Thandizani onetsetsani cholesterol;
3. Thandizani kuletsa matenda ashuga, chifukwa amachepetsa kuthamanga kwa shuga m'magazi;
4. Kulimbana ndi kudzimbidwa, polimbikitsa matumbo kuyenda ndi chopondapo.

Ndikofunikira kukumbukira kuti kuthandizira magwiridwe antchito am'matumbo, kuwonjezera pa kudya chingamu, ndikofunikanso kumwa madzi ochulukirapo, kuthira ulusi ndikuthandizira kudutsa kwa ndowe m'matumbo. Kumanani ndi Benefiber, chowonjezera china chowonjezera m'matumbo.

Momwe mungagwiritsire ntchito

Chingamu chingagwiritsidwe ntchito m'maphikidwe monga ma pudding, ayisikilimu, tchizi, yogurts ndi mousses, ndikupangitsa izi kukhala zonunkhira kwambiri. Popanga ayisikilimu, mphamvu yake yotulutsa mphamvu imalowetsa kufunika kowonjezera kirimu, ndikusiya chakudya ndi ma calories ochepa.

Popanga buledi ndi zinthu zina zophika buledi, chingamu cha guar chiyenera kuwonjezeredwa kuzinthu zopangira madzi, kupangitsa mawonekedwe ake kukhala ofewa komanso ofewa.

Pofuna kuthana ndi kudzimbidwa ndi kuchepa thupi, muyenera kudya 5 mpaka 10 g wa chingamu patsiku, mutenge theka m'mawa ndi theka masana, kuti mupewe mavuto am'mimba chifukwa chakuchulukirachulukira. Ndalamayi imatha kuwonjezeredwa mu mavitamini, madzi, yogurt kapena maphikidwe opangira.

Zotsatira zoyipa ndi zotsutsana

Chingamu chingayambitse mavuto monga kuchuluka kwa mapangidwe gasi, nseru kapena kutsekula m'mimba, makamaka mukamamwa mopitirira muyeso. Kuphatikiza apo, anthu omwe ali ndi matenda ashuga amayenera kugwiritsa ntchito chingamu pang'ono, pafupifupi 4g pa mlingo, pozindikira ngati kuwonjezerapo kwa fiber sikungapangitse kuti magazi m'magazi agwe kwambiri.

Kuphatikiza apo, ayenera kusamala kuti asadye fiber iyi, chifukwa imapezekanso muzakudya zingapo zotukuka, monga makeke, pasitala wopangidwa ndi makeke, sauces ndi buledi.