CHIKWANGWANI Chitha Kukuthandizani Kuchepetsa Kunenepa - Koma Ndi Mtundu Wokha Wokha

Zamkati

• CHIKWANGWANI Amadyetsa Bacteria Wanu Wabwino
• Mabakiteriya Abwino Amathandiza Kulimbana ndi Kutupa
• Viscous CHIKWANGWANI Chitha Kuchepetsa Njala Yanu, Kukuthandizani Kudya Pang'ono
• Kodi ma Fibre Supplements Amathandiza Kuchepetsa Kuonda?
• Magwero Olemera a Viscous CHIKWANGWANI
• Mfundo Yofunika Kwambiri

CHIKWANGWANI ndichinthu chofunikira kwambiri chomwe nthawi zambiri chimanyalanyazidwa.

Mwachidule, CHIKWANGWANI chimatanthauza chakudya chomwe sichingakumbidwe ndimatumbo anu.

Amadziwika kuti amatha kusungunuka kapena kusungunuka kutengera ngati amasungunuka m'madzi.

Zida zosasungunuka zimagwira ntchito makamaka ngati othandizira, ndikuwonjezera zomwe zikupindulira. Mosiyana ndi izi, mitundu ina yazinthu zosungunuka zimatha kukhudza kwambiri thanzi ndi kagayidwe kake - komanso kulemera kwanu ().

Nkhaniyi ikufotokoza momwe zingwe zosungunulira zingalimbikitsire kuchepa thupi.

CHIKWANGWANI Amadyetsa Bacteria Wanu Wabwino

Mabakiteriya pafupifupi 100 trilioni amakhala m'matumbo mwanu, makamaka m'matumbo akulu ().

Pamodzi ndi tizilombo tina tomwe timapezeka m'thupi lanu, mabakiteriyawa nthawi zambiri amatchedwa flora kapena gut microbiome.

Mitundu yosiyanasiyana ya mabakiteriya imagwira ntchito zofunikira pazinthu zosiyanasiyana zaumoyo, kuphatikiza kulemera, kuwongolera shuga m'magazi, chitetezo chokwanira komanso magwiridwe antchito aubongo (,,,, 7).

Monga zamoyo zina, mabakiteriya amafunika kudya bwino kuti akhale athanzi.

Apa ndipomwe mumatha kusungunuka ndi fiber, mbali zambiri. Njira yolumikizira fiber imadutsa m'mimba mwanu makamaka osasinthika, pamapeto pake imafikira mabakiteriya anu am'mimba omwe amachipukusa ndikusandutsa mphamvu.

CHIKWANGWANI chomwe chimapindulitsa m'matumbo anu mabakiteriya chimadziwika kuti prebiotic fiber kapena fermentable fiber. Amawerengedwa kuti ndiopindulitsa pa thanzi komanso kulemera kwa thupi (,).

Mitambo ina yosasungunuka, monga wowuma wowuma, imagwiranso ntchito ngati ma prebiotic.

CHIKWANGWANI sichimakumbidwa ndipo chimafika m'matumbo mwanu osasinthika. Kumeneko, ulusi wina wosungunuka umathandizira kudyetsa mabakiteriya ochezeka omwe amafunikira thanzi labwino.

Mabakiteriya Abwino Amathandiza Kulimbana ndi Kutupa

Mabakiteriya am'matumbo amadziwika chifukwa cha zotupa zawo ().

Amapanga zakudya m'thupi lanu, kuphatikiza mafuta amfupi omwe amadyetsa maselo am'matumbo.

Izi zimabweretsa kuchepa kwa m'matumbo komanso kusintha kwamatenda okhudzana ndi zotupa (,, 13).

Kungofotokoza, kutupa kwakanthawi (kwakanthawi kochepa) ndikopindulitsa chifukwa kumathandiza thupi lanu kulimbana ndi omwe akubwera kunja ndikukonzanso maselo owonongeka.

Komabe, kutupa kwa nthawi yayitali ndi vuto lalikulu chifukwa limatha kuyamba kulimbana ndi minyewa ya thupi lanu.

Matenda osachiritsika, otsika amatenga gawo lalikulu pafupifupi pafupifupi matenda onse azachizungu, kuphatikiza matenda amtima, Alzheimer's and metabolic syndrome (,,).

Palinso umboni wochulukirapo wosonyeza kuti kutupa kumalumikizidwa ndi kunenepa komanso kunenepa kwambiri (,,).

Kafukufuku wowerengeka akuwonetsa kuti kudya kwambiri kwa fiber kumalumikizidwa ndi magawo otsika a zotupa m'magazi (,).

Kutupa kumalumikizidwa ndi matenda ambiri amoyo, kuphatikizapo kunenepa kwambiri. Kugwiritsa ntchito fiber kumalumikizidwa ndi kuchepa kwa kutupa.

Viscous CHIKWANGWANI Chitha Kuchepetsa Njala Yanu, Kukuthandizani Kudya Pang'ono

Muyenera kukhala ndi vuto la kalori kuti muchepetse kunenepa.

Ndiye kuti, ma calories ambiri (mphamvu) ayenera kusiya thupi lanu kuposa kulowa.

Mwakutero, kuwerengera zopatsa mphamvu kumathandiza anthu ambiri - koma sikofunikira ngati musankha zakudya zoyenera.

Chilichonse chomwe chimachepetsa njala yanu chimatha kuchepetsa kuchuluka kwa kalori yanu. Mukakhala ndi njala yochepa, mutha kuonda musanalingalire konse.

Nthawi zambiri fiber imakhulupirira kuti imalepheretsa kudya. Komabe, umboni ukusonyeza kuti ndi mtundu wina wa fiber womwe umakhala ndi izi.

Kuwunikanso kwaposachedwa kwa kafukufuku wa 44 kudawonetsa kuti ngakhale 39% yamankhwala amtundu wa fiber adakulirakulira, 22% yokha idachepetsa kudya ().

Chotupa chimakhala chowoneka bwino kwambiri, ndibwino kuti muchepetse kudya komanso kudya.

Mwachidule, mamasukidwe akayendedwe ka chinthu amatanthauza makulidwe ake ndi kukakamira. Mwachitsanzo, uchi ndi wowoneka bwino kwambiri kuposa madzi.

Mitundu yosalala, yosungunuka monga ma pectins, beta-glucans, psyllium, glucomannan ndi guar chingamu zonse zimakanirira m'madzi, ndikupanga chinthu chonga gel chomwe chimakhala m'matumbo anu ().

Gel iyi imachedwetsa kutaya kwa m'mimba mwanu, kukulitsa chimbudzi ndi nthawi zoyamwa. Zotsatira zomaliza ndikumverera kwakanthawi kokwanira ndikukhala ndi njala yocheperako (,).

Umboni wina umawonetsa kuti kuchepa kwama fiber kumayang'ana mafuta am'mimba, omwe ndi mafuta owopsa m'mimba mwanu omwe amagwirizana kwambiri ndi matenda amadzimadzi ().

Mafinya omwe ali ndi mamasukidwe akayendedwe apamwamba amapatsa chidzalo chokwanira, amachepetsa njala ndikuchepetsa thupi. Malaya okhala ndi mamasukidwe akayendedwe otsika amawoneka kuti alibe mphamvu pazinthu izi.

Kodi ma Fibre Supplements Amathandiza Kuchepetsa Kuonda?

Zipangizo zamagetsi zimapangidwa ndikudzipangira ulusi wazomera.

Ngakhale ulusi wokhayokha ukhoza kukhala ndi thanzi labwino, umboni wowongolera kunenepa ndiwosakanikirana komanso wosakhutiritsa.

Kafukufuku wamkulu kwambiri adapeza kuti psyllium ndi guar chingamu - zonse zosungunuka, zotumphukira - sizothandiza ngati zowonjezera zowonjezera ().

Chodziwika kwambiri ndi glucomannan, ulusi womwe umachokera muzu wa konjac.

Zakudya zamtunduwu zopatsa chidwi zimayambitsa kuchepa pang'ono mukagwiritsidwa ntchito ngati chowonjezera (,,).

Komabe, kuwonjezera ndi michere yokhayokha nthawi zambiri kumapangitsa kusiyana kokhako.

Kuti mupindule kwambiri, muyenera kuphatikiza zowonjezera mavitamini ndi njira zina zowonda.

Ngakhale glucomannan ndi zowonjezera zowonjezera zowonjezera ndi njira yabwino, ndibwino kuti muzidya zakudya zanu pazomera zonse.

Zowonjezera zamagetsi nthawi zambiri zimakhala zopanda phindu - kupatula glucomannan. Komabe, kupeza ulusi wanu kuzakudya zonse zamasamba ndibwino kuposa kuwonjezera.

Magwero Olemera a Viscous CHIKWANGWANI

Mitundu yambiri imapezeka pokhapokha muzakudya zamasamba.

Olemera amaphatikizapo nyemba ndi nyemba, mbewu za fulakesi, katsitsumzukwa, mphukira ku Brussels ndi oats.

Ngati mukukonzekera kusinthana ndi zakudya zamafuta ambiri, kumbukirani kuti muzichita pang'onopang'ono kuti mupatse thupi lanu nthawi yosintha.

Kupweteka m'mimba, kukokana komanso kutsekula m'mimba ndizovuta zomwe zimapangitsa kuti muchepetse kudya kwanu.

Zowonongeka, zotsekemera zosungunuka zimapezeka mu zakudya za zomera. Zakudya zonse monga nyemba, katsitsumzukwa, ziphuphu za Brussels ndi oats zili ndi fiber yambiri.

Mfundo Yofunika Kwambiri

Kudya zakudya zambiri zokhala ndi fiber - makamaka ma viscous fiber - ikhoza kukhala njira yabwino yochepetsera thupi.

Komabe, monga njira zambiri zochepetsera thupi, sizingabweretse zotsatira za nthawi yayitali pokhapokha mutaphatikizana ndi kusintha kosatha kwa moyo.

Kumbukirani kuti zowonjezera mavitamini mwina sizikhala ndi thanzi lathunthu kuposa zakudya zonse zopatsa mphamvu.

Kuonjezerapo, musaiwale kuti thanzi silokhudzana ndi kulemera kwa thupi. Kudya zakudya zambiri kuchokera kuzakudya zenizeni kumatha kukhala ndi maubwino ena ambiri azaumoyo.