Mitambo yosungunuka: ndi chiyani, ndi chiyani komanso chakudya

Zamkati

• Ubwino wake ndi chiyani
• Zakudya zonenepa kwambiri
• Zosungunulira zakudya zowonjezera zakudya

Mitundu yosungunuka ndi mtundu wa ulusi womwe umapezeka makamaka mu zipatso, chimanga, ndiwo zamasamba ndi ndiwo zamasamba, zomwe zimasungunuka m'madzi, ndikupanga kusakanikirana kwam'mimba m'mimba, komwe kumakulitsa kumva kukhala wokhutira, popeza chakudya chimakhala mmenemo kwa nthawi yayitali ..

Kuphatikiza apo, ulusi wosungunuka umathandizira kupewa kudzimbidwa, chifukwa umalowa m'madzi, umawathira mafuta ndikuwapangitsa kukhala ofewa, kuwongolera kupyola m'matumbo ndi kutuluka.

Zakudya zimakhala ndi ulusi wosungunuka komanso wosasungunuka, komabe, chomwe chimasiyanasiyana ndi kuchuluka komwe mulimo amtundu uliwonse, motero ndikofunikira kusiyanitsa zakudya ndikupanga zakudya zoyenera.

Ubwino wake ndi chiyani

Ubwino wa ulusi wosungunuka ndi monga:

1. Amachepetsa njala, chifukwa amapanga gel osakanikirana ndikukhala motalika m'mimba, kuwonjezera kukhutira ndikulimbikitsa kuchepa;
2. Bwino ntchito matumbo, pamene amatulutsa keke ya ndowe, kukhala yothandiza kutsekula m'mimba ndi kudzimbidwa;
3. Amachepetsa cholesterol cha LDL, cholesterol yathunthu ndi triglycerides, chifukwa zimachepetsa kuyamwa kwa mafuta pachakudya, zimawonjezera kutulutsa kwa ma asidi a bile ndipo, mukakola m'matumbo ndi mabakiteriya, amatulutsa mafuta amchere amfupi, omwe amaletsa kaphatikizidwe wa cholesterol m'chiwindi;
4. Amachepetsa kuyamwa kwa shuga kuchokera pachakudya, chifukwa popanga gel osakaniza m'mimba, kulowa kwa michere m'matumbo aang'ono kumachedwa, kumachepetsa kuyamwa kwa shuga ndi mafuta, kukhala koyenera kwa anthu omwe ali ndi matenda ashuga komanso matenda ashuga;
5. Amachepetsa chiopsezo cha matenda amadzimadzi komanso kupewa matenda monga matumbo opweteka, matenda a Crohn kapena ulcerative colitis;
6. Amachepetsa mawonekedwe aziphuphu, zomwe zimapangitsa khungu kukhala lokongola kwambiri, kuwonjezera pakuthandizira kuchotsa poizoni mthupi;
7. Imagwira ngati chakudya cha mabakiteriya matumbo, akuchita ngati ma prebiotic.

Mitundu yosungunuka imathiridwa mosavuta ndi mabakiteriya m'matumbo, omwe amasintha pH motero amaletsa kutembenuka kwa bakiteriya kwa bile acid kukhala mankhwala ena opatsirana ndi khansa, chifukwa chake amakhulupirira kuti mtundu uwu wa fiber ungateteze pakukula kwa khansa ya m'matumbo.

Zakudya zonenepa kwambiri

Zida zosungunuka zimapezeka makamaka zipatso ndi ndiwo zamasamba, koma zimapezekanso m'mapira ena. Tebulo lotsatirali likuwonetsa kuchuluka kwa ma fiber mu zakudya zina:

Zomwe zili ndi mamasukidwe akayendedwe kazitsulo zimadalira kukula kwa masamba. Chifukwa chake, okhwima kwambiri, amachulukitsa mitundu ina yazinthu zosungunuka, monga cellulose ndi lignin, pomwe amachepetsa zomwe zili mumtundu wina wa fiber, pectin.

Kuchuluka kwa michere yonse yazakudya zomwe zimadyedwa tsiku lililonse ziyenera kukhala pafupifupi 25g, malinga ndi World Health Organisation (WHO), ndipo kuchuluka kwa ulusi wosungunuka wofunikira kuyamwa uyenera kukhala magalamu 6.

Zosungunulira zakudya zowonjezera zakudya

Zakudya zamagetsi zamagetsi zitha kugwiritsidwa ntchito ngati sizingatheke kudya kuchuluka kwa michere tsiku lililonse ndikukwaniritsa zomwezo. Zitsanzo zina ndi Benefiber, Fiber Mais ndi Movidil.

Izi zimatha kupezeka mu makapisozi ndi mu ufa, zomwe zimatha kuchepetsedwa m'madzi, tiyi, mkaka kapena madzi azipatso zachilengedwe, mwachitsanzo.