Momwe mungagwiritsire ntchito fiber kuti muchepetse kunenepa

Zamkati

• 1. Idyani fiber ndi chakudya chilichonse
• 2. Onjezerani fiber pazonse zomwe mumadya
• 3. Muzikonda zakudya zathunthu

Kuti mugwiritse ntchito ulusi kuti muchepetse kunenepa, muyenera kudya ulusi uliwonse pachakudya chilichonse, tsiku lililonse, chifukwa zimabweretsa zabwino monga kuchepa kwa njala komanso kupititsa patsogolo matumbo chifukwa amatenga madzi, ndikupanga mtundu wa gel m'mimba ndikutupa m'matumbo., kuthandizira kuthetseratu ndowe.

Kuphatikiza apo, ulusi umachepetsa kuyamwa kwa shuga ndi mafuta oyamwa, kukhala ndi zotsatira zabwino kwakanthawi kochepa pakuchepetsa thupi. Zina mwazabwino zimachepetsa chiopsezo cha mitundu ina ya khansa, monga colon, rectum ndi khansa ya m'mawere, kuphatikiza popewa kufooka kwa mafupa. Kugwiritsa ntchito ulusi kuti muchepetse thupi ndikofunikira:

1. Idyani fiber ndi chakudya chilichonse

Chinsinsi chakuwonjezera kudya kwa fiber ndikusankha zakudya zatsopano monga zipatso, ndiwo zamasamba, ndi chimanga, zomwe zimakhala ndi michere yambiri, potero zimagawana pachakudya chilichonse. Chitsanzo chabwino cha menyu yayikulu ndi:

Ngakhale pali mitundu iwiri ya michere yazakudya, yosungunuka komanso yosungunuka, zonsezi zimathandizira kuchepetsa thupi komanso kukonza. Zakudya zabwino zomwe zimasungunuka zimapezeka m'makoko a chimanga monga chimanga, soya ndi nandolo, komanso zipatso zosalala. Ngakhale ulusi wosasungunuka umapezeka wochuluka kwambiri mumkati mwa zipatso monga maapulo, ndiwo zamasamba monga kaloti, chinangwa cha oat ndi nyemba monga mphodza ndi nyemba.

Kuti mudziwe kuchuluka kwa fiber yomwe ilipo muzakudya zambiri onani: Zakudya zokhala ndi michere yambiri.

2. Onjezerani fiber pazonse zomwe mumadya

Njira ina yowonjezeretsa kudya kwa fiber tsiku ndi tsiku ndikuwonjezera supuni 1 ya oats kapena chinangwa ku mkaka, yogurt kapena msuzi, mwachitsanzo. Chia, nthonje ndi nthangala za zitsamba zitha kuwonjezeredwa mosavuta ku masaladi ndi masaladi azipatso.

Mutha kuyika izi ndizotengera zazing'ono ndipo nthawi zonse muzikhala nazo kuti muwonjezeremo msuzi kapena yogurt mukamagwira ntchito, ndikupangitsa kuti muzidya chakudya chilichonse.

Kuphatikiza pa kudya fiber m'njira yachilengedwe, kungakhale kotheka kutenga chowonjezera cha fiber chomwe chimatha kugulidwa kuma pharmacies kapena malo ogulitsa mankhwala. Izi zimatha kusungunuka kapena kusungunuka ndipo zimatha kuwonjezeredwa m'madzi, mkaka, tiyi, msuzi kapena madzi. Ena ali ndi kununkhira, ena alibe. Zomwe zili ndi zotsekemera zimatha kuwonjezeredwa m'madzi, pomwe zina zimatha kugwiritsidwa ntchito mumadzi aliwonse.

Tsatanetsatane wofunikira kwambiri kuwonetsetsa kuti ulusiwo wagwiritsidwa ntchito moyenera, kaya ndi gwero lachilengedwe kapena gwero lotukuka, ndikumwa 1.5 mpaka 2 malita a madzi, tiyi kapena madzi patsiku.

3. Muzikonda zakudya zathunthu

Zakudya zosiyanasiyana zimatha kupezeka zonse, monga buledi, mabisiketi, mpunga ndi pasitala ndipo izi ziyenera kulowa m'malo mwa zoyengedwa, zomwe ndizopepuka. Mbewu zonse zimakhala ndi kukoma kosiyana pang'ono ndipo zimakhala zotsika mtengo, koma zimabweretsa maubwino ambiri azaumoyo, kuwonjezera pakuchepetsa njala.

Onerani ndikuwona malingaliro ena amomwe mungachepetsere kunenepa moyenera mwa kudya michere yambiri.