Momwe Mungadye Zakudya Zamadzimadzi

Zamkati

• Menyu yazakudya zazikulu

Zakudya zokhala ndi michere yambiri imathandizira magwiridwe ntchito amatumbo, kuchepa kwa kudzimbidwa ndikuthandizira kuonda chifukwa ulusi umachepetsanso njala.

Kuphatikiza apo, zakudya zokhala ndi michere ndizofunikanso kuthana ndi zotupa ndi diverticulitis, komabe, pazochitikazi ndikofunikira kumwa 1.5 mpaka 2 malita amadzi patsiku kuti zikhale zosavuta kutulutsa ndowe.

Kuti mudziwe zambiri zamomwe mungaletsere zotupa onani: Zomwe muyenera kuchita kuti muchepetse zotupa.

Zitsanzo zina za zakudya zazitali kwambiri ndi izi:

• Monga chimanga, chimanga Nthambi Zonse, nyongolosi ya tirigu, balere wokazinga;
• Mkate wakuda, mpunga wofiirira;
• Amondi mu chipolopolo, sesame;
• Kabichi, ziphuphu za Brussels, broccoli, kaloti;
• Zipatso zachisangalalo, gwava, mphesa, apulo, chimandarini, sitiroberi, pichesi;
• Nandolo zamaso akuda, nandolo, nyemba zazikulu.

Chakudya china chomwe chimakhalanso ndi michere yambiri ndi fulakesi. Kuti muwonjezere mlingo wa fiber pa zakudya zanu ingowonjezerani supuni imodzi ya mbewu za fulakesi m'mbale yaying'ono ya yogurt ndikumamwa tsiku lililonse. Kuti mudziwe zambiri za zakudya zamtundu wa fiber onani: Zakudya zokhala ndi fiber.

Menyu yazakudya zazikulu

Menyu yayikuluyi yazakudya ndi chitsanzo cha momwe mungagwiritsire ntchito zakudya zomwe zili pamwambapa tsiku limodzi.

• Chakudya cham'mawa - dzinthu Nthambi ZonseNdi mkaka wosenda.
• Chakudya chamadzulo - fillet ya nkhuku ndi mpunga wofiirira ndi karoti, chicory ndi saladi yofiira kabichi wokometsedwa ndi mafuta ndi viniga. Pichesi la mchere.
• Chakudya chamadzulo - mkate wakuda ndi tchizi woyera ndi msuzi wa sitiroberi ndi apulo.
• Chakudya chamadzulo - nsomba yokazinga ndi mbatata ndi mabulosi owiritsa a brussels omwe amakhala ndi mafuta ndi viniga. Kwa mchere, zipatso zokonda.

Ndi mndandandawu, ndizotheka kufikira mulingo woyenera wa tsiku ndi tsiku wa fiber, womwe ndi 20 mpaka 30 g patsiku, komabe, musanadye chakudya chilichonse, upangiri ndi dokotala kapena katswiri wazakudya ndikofunikira.

Onani momwe mungagwiritsire ntchito fiber kuti muchepetse kunenepa muvidiyo yathu pansipa:

Onani momwe chakudya chingawononge thanzi lanu pa:

• Pezani zomwe ndi zolakwika zomwe zimakonda kudya zomwe zimawononga thanzi lanu

• Kudya soseji, soseji ndi nyama yankhumba zitha kuyambitsa khansa, mvetsetsa chifukwa chake