Zakudya zamafuta: zakudya zomwe muyenera kupewa komanso zomwe muyenera kudya
Zamkati
- Zakudya zomwe zimayambitsa mpweya
- Momwe mungazindikire zakudya zomwe zimayambitsa mpweya
- Zakudya zomwe zimachepetsa mpweya
- Menyu kusankha
- Kuphatikiza kwa zakudya zomwe zimayambitsa mpweya
Zakudya zolimbana ndi mpweya wam'mimba ziyenera kukhala zosavuta kupukusa, zomwe zimapangitsa matumbo kuti azigwira ntchito moyenera ndikusunganso maluwa am'mimba, chifukwa njira iyi imatha kuchepetsa kupanga kwa mpweya komanso kumva kusapeza bwino, kupweteka komanso kupweteka m'mimba .
Pali zakudya zina zomwe zimakonda kupangika kwa mpweya, monga nyemba, broccoli ndi chimanga, chifukwa zimafufumitsa m'matumbo. Komabe, chakudyachi chiyenera kukhala chamunthu aliyense, popeza kulolerana kwa zakudya kumatha kusiyanasiyana pakati pa anthu osiyanasiyana. Chifukwa chake, ndikofunikira kuti wothandizirayo afunsidwe kuti athe kuwunika kwathunthu ndikuwonetsa dongosolo lakudya malinga ndi zosowa zanu.
Zakudya zomwe zimayambitsa mpweya
Zakudya zomwe zimapangitsa kuchuluka kwa mafuta m'matumbo ndi awa:
- Nyemba, chimanga, nandolo, mphodza, nsawawa;
- Broccoli, kabichi, anyezi, kolifulawa, nkhaka, ziphuphu za Brussels, mpiru;
- Mkaka wonse ndi zopangidwa kuchokera mkaka, makamaka chifukwa cha mafuta ambiri komanso kupezeka kwa lactose;
- Mazira:
- Sorbitol ndi xylitol, omwe ndi zotsekemera zopangira;
- Zakudya zokhala ndi michere yambiri, monga oats, oat chinangwa, balere ndi mpunga wabulauni, popeza zakudya izi zimatha kupesa m'matumbo;
- Zakumwa zozizilitsa kukhosi ndi zakumwa zina za kaboni.
Kuphatikiza apo, kudya zakudya zokhala ndi msuzi ndi mafuta, monga masoseji, nyama zofiira komanso zakudya zokazinga, kuyeneranso kupewa. Phunzirani zambiri za zakudya zomwe zimayambitsa mpweya.
Momwe mungazindikire zakudya zomwe zimayambitsa mpweya
Popeza zakudya zomwe zimatulutsa mpweya zimatha kusiyanasiyana kuchokera pamunthu wina, ndikofunikira kuti munthuyo azilemba zolemba za chakudya, chifukwa ndizotheka kuzindikira zomwe zingayambitse mpweya ndipo, motero, kupewa kumwa. Onani momwe diary ya chakudya imapangidwira.
Cholinga chake ndikuchotsa chakudya kapena gulu la zakudya kuti muwone zovuta zakusowa kwa chakudyacho mthupi. Izi zimatha kuyamba ndi mkaka ndi mkaka, kenako mbewu ndi ndiwo zamasamba kuti mudziwe yemwe ali ndi udindo wopanga mpweya.
Ngati zipatso zilizonse ndizomwe zimapangitsa kuti gasi achuluke, mutha kudya chipatsocho popanda peel, kuti muchepetse fiber, kapena kuphika. Pankhani ya nyemba, mutha kusiya chakudyacho mukuviika kwa maola pafupifupi 12, kusintha madzi kangapo, kenako kuphika m'madzi ena pamoto wochepa. Njira izi zitha kugwira ntchito kwa anthu ena, ndikuchepetsa chakudya chomwe chimayambitsa mpweya.
Zakudya zomwe zimachepetsa mpweya
Kuphatikiza pakuchotsa zakudya zomwe zimapangitsa kuti pakhale mpweya, ndikofunikanso kuphatikiza pazakudya zomwe zimapangitsa kuti chimbudzi chikhale ndi thanzi komanso thanzi la m'mimba, monga:
- Phwetekere ndi chicory;
- Kefir yogurt kapena yogurt yosalala ndi mabakiteriya a bifid kapena lactobacilli, omwe ndi mabakiteriya abwino am'matumbo ndipo amakhala ngati maantibiotiki;
- Idyani mankhwala a mandimu, ginger, fennel kapena tiyi wa gorse.
Kuphatikiza apo, maupangiri ena omwe amathandiza kuchepetsa kupangika kwa gasi ndi kupewa kumwa zakumwa mukamadya, kudya pang'ono pang'ono, kutafuna bwino ndikuchita zolimbitsa thupi pafupipafupi, chifukwa awa ndi maupangiri omwe amathamangitsa chimbudzi ndikusintha mayendedwe am'mimba, ndikuchepetsa kutulutsa kwa mpweya ndi mabakiteriya. Phunzirani za njira zina zothetsera mpweya wamatumbo.
Menyu kusankha
Gome lotsatirali likuwonetsa njira yazakudya zoteteza mapangidwe am'mimba am'mimba:
| Akamwe zoziziritsa kukhosi | Tsiku 1 | Tsiku 2 | Tsiku 3 |
| Chakudya cham'mawa | 1 chikho chopanda msuzi wa chinanazi + magawo awiri a mikate yoyera yopepuka | 1 chikho cha khofi + 1 kukulunga ndi tchizi choyera chopanda mafuta + magawo awiri a phwetekere ndi letesi + 1 chikho cha papaya wodulidwa | Galasi limodzi la madzi apapaya okhala ndi zikondamoyo ziwiri, zopangidwa ndi ufa wa amondi, wokhala ndi mphetsi pang'ono |
| Zakudya zoziziritsa kukhosi m'mawa | Apulo 1 yophika ndi sinamoni | Nthochi 1 wapakatikati | 1 lalanje kapena tangerine |
| Chakudya chamadzulo | 1 bere lophika lankhuku limodzi ndi supuni 4 za mpunga woyera + 1 chikho cha kaloti ndi nyemba zophika zophika zokhala ndi supuni 1 yamafuta + 1 chikho cha sitiroberi cha mchere | 1 fillet ya nsomba yophikidwa mu uvuni ndi mbatata, magawo a phwetekere ndi karoti ndi mafuta pang'ono a maolivi + 1 chidutswa cha vwende cha mchere | 1 bere lamatope ndi mizere + supuni 4 za puree wa dzungu + 1 chikho cha zukini, kaloti ndi biringanya zophika zimayikidwa mu maolivi pang'ono + magawo awiri a chinanazi cha mchere |
| Akamwe zoziziritsa kukhosi madzulo | Yogurt wachilengedwe wokhala ndi nthochi ya 1/2 yosenda | 240 mL wa vitamini papaya wokhala ndi mkaka wa amondi | 1 chikho cha khofi + chotupitsa batala |
Zakudya zilizonse zomwe zingapezeke pazakudya ndizomwe zimapangitsa kuti pakhale mpweya, sizikulimbikitsidwa kuti uzidya, ndichifukwa choti zakudya ndi zomwe zatchulidwazo zimasiyana malinga ndi kulekerera, zaka, kugonana, zolimbitsa thupi komanso ngati munthuyo ali ndi matenda ena aliwonse okhudzana nawo kapena osagwirizana nawo. Chifukwa chake, cholimbikitsidwa kwambiri ndikupempha chitsogozo kwa katswiri wazakudya kuti athe kuwunika kwathunthu ndikukhala ndi dongosolo lazakudya mogwirizana ndi zosowa zanu.
Kuphatikiza kwa zakudya zomwe zimayambitsa mpweya
Zina mwazophatikiza zomwe zimapangitsa kuti mipweya yambiri ipangidwe ndi:
- Nyemba + kabichi;
- Mpunga wa Brown + dzira + saladi ya broccoli;
- Mkaka + zipatso + zotsekemera zochokera pa sorbitol kapena xylitol;
- Dzira + nyama + mbatata kapena mbatata.
Kuphatikizana kumeneku kumapangitsa kuti chimbudzi chizichedwa kuchepa, ndikupangitsa chakudyacho kupota kwa nthawi yayitali m'matumbo, ndikupanga mpweya wambiri. Kuphatikiza apo, anthu omwe ali kale ndi kudzimbidwa ayeneranso kupewa zakudya izi, popeza pang'onopang'ono matumbo amayenda, zimapangitsa kuti anthu azichita zibwibwi.
Onani kanema pansipa kuti mumve zambiri zokuthandizani kuti muchepetse mpweya wamatumbo:
Kusankha Kwa Tsamba
Zizolowezi za 6 zosunga thanzi m'maganizo mwanu
