Zakudya Zokhala Ndi Zosakwanira Kwambiri Kuteteza Kudzimbidwa

Zamkati

• Zakudya zokhala ndi fiber zosasungunuka
• Zowonjezera CHIKWANGWANI

Zilonda zosasungunuka ndizopindulitsa kwambiri pakukweza matumbo ndikumenya kudzimbidwa, chifukwa zimakulitsa kuchuluka kwa ndowe ndikulimbikitsa kuyenda kwaphokoso, ndikupangitsa chakudya kupitilira mwachangu komanso mosavuta kudzera m'matumbo.

Mosiyana ndi ulusi wosungunuka, ulusi wosasungunuka samamwa madzi, ndipo umadutsa m'mimba osasintha. Amapezeka makamaka pazakudya monga chinangwa cha tirigu, mpunga wofiirira, nyemba ndi chimanga cham'mawa chonse.

Chifukwa chake, maubwino akulu a ulusi wosasungika ndi awa:

• Sungani kuyenda kwamatumbo pafupipafupi ndi kulimbana ndi kudzimbidwa;
• Pewani zotupa m'mimbas, pothandiza kuthetseratu ndowe;
• Pewani khansa ya m'matumbo, posunga zinthu zapoizoni zomwe zimamwa;
• Chepetsani kukhudzana ndi matumbo ndimankhwala owopsa, powapangitsa kuti adutse m'matumbo mwachangu;
• Thandizani kuti muchepetse thupi, potipatsa kukhuta kwambiri ndikuchepetsa njala.

Malangizo okwanira tsiku ndi tsiku, omwe amaphatikizapo ulusi wosungunuka ndi wosasungunuka, ndi 25g azimayi achikulire ndi 38g a amuna akulu.

Zakudya zokhala ndi fiber zosasungunuka

Tebulo lotsatirali likuwonetsa zakudya zazikuluzikulu zosungunuka ndi kuchuluka kwa fiber pa 100 g wa chakudya.

Kuphatikiza pa zakudya izi, kudya zipatso nthawi zonse ndi peel ndi bagasse, komanso ndiwo zamasamba ndikofunikira kuti zikhale ndi michere yambiri pazakudya ndikupeza phindu la michere imeneyi. Onani kuchuluka kwa fiber mu zakudya zina mu Ubwino wa Soluble Fiber.

Zowonjezera CHIKWANGWANI

Nthawi zina kudzimbidwa kosalekeza kapena kutsekula m'mimba, kungakhale kofunikira kugwiritsa ntchito zowonjezera mavitamini zomwe zingathandize kuyendetsa matumbo. Zowonjezera izi zimatha kupezeka m'misika yayikulu, m'masitolo ogulitsa ndi m'malo ogulitsira zakudya, ndipo nthawi zambiri amaperekedwa ngati makapisozi kapena ufa wothira madzi, tiyi kapena timadziti.

Zitsanzo zina zama fiber zowonjezera ndi FiberMais, Glicofiber, Fibermais Flora ndi Fiberlift, ndikofunikira kukumbukira kuti ayenera kugwiritsidwa ntchito ndi chitsogozo kuchokera kwa katswiri wazakudya kapena dokotala.

Pofuna kuthandizira kukonza matumbo, onaninso Momwe mungachiritse kudzimbidwa.