Zipatso 10 zotsekemera kuti amasule m'matumbo

Zamkati

• 1. Papaya
• 2. lalanje
• 3. Maula
• 4. Acerola
• 5. Peyala
• 6. nthochi
• 7. mkuyu
• 8. Kiwi
• 9. Jambo
• 10. Peyala
• Zipatso zomwe zimagwira matumbo
• Malangizo olimbana ndi kudzimbidwa
• N'zotheka kuthana ndi kudzimbidwa ndi zipatso ndi timadziti zomwe zimagwira ntchito ngati mankhwala apanyumba kudzimbidwa.

Zipatso, monga papaya, lalanje ndi maula, ndi ogwirizana kwambiri kuti athane ndi kudzimbidwa, ngakhale kwa anthu omwe ali ndi mbiri yakale yamatumbo otsekedwa. Zipatsozi zimakhala ndi fiber komanso madzi ochulukirapo, omwe amathamangitsa matumbo ndikuyenda bwino ndikupanga ndowe. Kuphatikiza apo, zipatso zimapatsanso kukhuta, zimapangitsa kagayidwe kake ndikuthandizani kuti muchepetse kunenepa.

Zipatso izi zimatha kudyedwa tsiku ndi tsiku, zatsopano komanso timadziti tachilengedwe komanso masaladi azipatso, ndipo atha kugwiritsidwanso ntchito ndi ana ndi ana, koma pang'ono pang'ono kuti asayambitse matenda otsekula m'mimba. Onani maphikidwe asanu amadzimadzi amadzimadzi otsekemera kuti amasule m'matumbo.

Nazi zipatso zomwe zimatulutsa matumbo ndipo zitha kugwiritsidwa ntchito kwa makanda komanso nthawi yapakati:

1. Papaya

Papaya ndi madzi ndi fiber zambiri, ndipo amadziwika bwino chifukwa cha mphamvu zake pothandiza matumbo kugwira ntchito. Formosa papaya ili ndi mphamvu ya mankhwala ofewetsa tuvi tolimba kwambiri kuposa papaya, chifukwa imakhala ndi ulusi wochulukirapo kuwirikiza kawiri komanso pafupifupi ma calories ofanana.

Ngakhale 100 g ya papaya formosa ili ndi 1.8 g ya fiber, papaya imakhala ndi 1 g, komabe ndiyabwino kuchuluka kwa chipatso ichi. Mitundu iwiri ya zipatso ili ndi 11 g ya carbohydrate ndi 40 kcal pa 100 g iliyonse, kuphatikiza pazakudya monga magnesium, potaziyamu ndi vitamini C.

2. lalanje

Lalanje liri ndi madzi ambiri, omwe amathirira matumbo ndi ndowe, komanso omwe amapereka bagasse wambiri, wofanana ndi ulusi wogwira bwino matumbo. Chigawo cha lalanje chimakhala ndi 2.2 g ya fiber, yomwe imaposa ulusi womwe umapezeka mgawo limodzi la mkate wambewu, mwachitsanzo.

Komabe, ndikofunikira kukumbukira kuti madzi a lalanje alibe ulusi, monga kufinya chipatso cha bagasse kumatha kuwonongeka limodzi ndi khungu lake.

3. Maula

Maula, onse atsopano komanso opanda madzi, ali ndi michere yambiri ndipo ndi chakudya chabwino chamatumbo. Chigawo chilichonse cha maula akuda chimakhala ndi 1.2 g ya fiber, kuphatikiza pakupatsa phosphorous, potaziyamu ndi mavitamini a B m'thupi.

Mfundo yofunika ndiyakuti, mukamadya prunes, ndikofunikira kuyang'ana pamndandanda wazogulitsa kuti muwone ngati pali shuga wowonjezerapo mankhwala, zomwe zimakulitsa kwambiri maula a plamu ndipo zimakonda kunenepa. Chifukwa chake, ndibwino kugula maula owuma popanda shuga wowonjezera.

4. Acerola

Acerola imabweretsa 1.5 g ya fiber pa 100 g iliyonse yazipatso zatsopano, ndi 33 kcal yokha, zomwe zimapangitsa chipatso ichi kukhala choyanjana kwambiri pazakudya ndi m'matumbo. Kuphatikiza apo, kuchuluka komweku kwa acerola kumabweretsa kuchuluka kwa vitamini C kochulukitsa kakhumi ndi kawiri patsiku, kukhala wolemera kwambiri mu vitamini iyi kuposa lalanje ndi mandimu, mwachitsanzo.

5. Peyala

Avocado ndiye katswiri pazinthu zopangira fiber: 100 g ya chipatsochi imabweretsa 6 g ya fiber. Mulinso mafuta ochulukitsa thupi omwe amathandizira kupititsa ndowe m'matumbo, kuwonjezera pakulimbikitsa thanzi la mtima ndi kusintha kwa cholesterol.

6. nthochi

Ngakhale amadziwika kuti ndi chipatso chomwe chimagwira m'matumbo, nthochi iliyonse imakhala ndi 1 g ya fiber. Chinsinsi chake ndikudya chipatso chokhwima kwambiri ichi, kuti ulusi wake ukhale wokonzeka kuthandiza m'matumbo. M'malo mwake, iwo amene akufuna kuchepetsa kutsekula m'mimba ayenera kudya nthochi yomwe idakali yobiriwira, chifukwa mwanjira imeneyi ulusi wake umakola matumbo.

Chofunika kwambiri kuposa zipatso zatsopano ndi nthochi yobiriwira, chifukwa imakhala ndi michere yambiri ndipo mwachilengedwe ndi chakudya choyambirira, chomwe chimathandiza thanzi la m'mimba. Onani momwe mungapangire masamba obiriwira obiriwira.

7. mkuyu

Magawo awiri a mkuyu watsopano amabweretsa 1.8 g ya fiber komanso 45 kcal yokha, yomwe imakhutitsa kwambiri ndikusunga njala kwanthawi yayitali. Monga momwe zimakhalira ndi maula, pogula nkhuyu zouma ayenera kusankha omwe alibe shuga wowonjezera, ndipo ndikofunikira kuwunika mndandanda wazosakaniza zomwe zalembedwazo.

8. Kiwi

Kiwi iliyonse imakhala ndi 2 g ya fiber komanso 40 kcal yokha, ndikupangitsa chipatso ichi kukhala choyanjana kwambiri ndi matumbo ndi zakudya zolemetsa. Kuphatikiza apo, ma kiwi 2 amabweretsa kale zonse za vitamini C zomwe munthu wamkulu amafunikira patsiku, wokhala ndi mphamvu yayikulu yothana ndi antioxidant, yothandiza kupewa matenda komanso kukonza khungu.

9. Jambo

Ngakhale samadya pang'ono, kanthu ndi chimodzi mwa zipatso zolemera kwambiri mu fiber: 1 unit imabweretsa 2.5 g ya fiber, zomwe zimapezeka m'mitundu iwiri ya mkate wambewu. Kuphatikiza apo, ili ndi kcal 15 yokha pachipatso chilichonse, chocheperako kuposa zipatso zambiri, zomwe zimapangitsa kukhala mnzake wothandizira kuti muchepetse thupi ndikuthana ndi njala.

10. Peyala

Peyala iliyonse, ikagwiritsidwa m'chigoba chake, imakhala ndi 3g ya fiber, 55 kcal yokha, zomwe zimapangitsa chipatso ichi kukhala chimodzi mwazofunikira kwambiri kuthandiza matumbo. Malangizo abwino ochepetsa thupi ndikudya peyala pafupifupi mphindi 20 chakudya chisanachitike, chifukwa ulusi wake umagwira m'matumbo momwe umakhalira wokhutira, zomwe zimachepetsa njala panthawi yakudya.

Zipatso zomwe zimagwira matumbo

Zipatso zina zomwe zimasunga m'matumbo ndi izi: apulo ndi peyala yopanda peel, gwafa, nthochi, makamaka nthochi akadali obiriwira.

Zipatso izi ziyenera kupewedwa ndi anthu akudzimbidwa, mpaka matumbo atazolowereka. Komabe, ndi chakudya chopatsa thanzi komanso chopatsa mphamvu, zipatso zamtundu uliwonse zimatha kudyedwa popanda kuyambitsa kudzimbidwa.

Malangizo olimbana ndi kudzimbidwa

Kuphatikiza pakukulitsa kumwa zipatso zotsitsimula, maupangiri ena osavuta olimbana ndi kudzimbidwa ndi awa:

• Idyani zipatso ndi peel ndi bagasse ngati kuli kotheka, popeza ali ndi fiber;
• Mukukonda kumwa zamasamba zosaphika, chifukwa zimakhala ndi mphamvu zambiri zothamangitsira matumbo;
• Sankhani zakudya zonse, monga mpunga, ufa wa tirigu, pasitala ndi zotsekemera;
• Idyani mbewu monga chia, flaxseed ndi sesame mu timadziti, masaladi ndi ma yogiti;
• Imwani madzi osachepera 2 malita patsiku, chifukwa zimathandiza pakupanga ndowe pamodzi ndi ulusi komanso zimathirira matumbo, kulola kuti ndowe ziziyenda mosavuta m'machubu wamatumbo.

Kuphatikiza pa malangizo azakudya, ndikofunikanso kuchita masewera olimbitsa thupi pafupipafupi, popeza kuchita masewera olimbitsa thupi kumalimbikitsa matumbo ndikuwugwira, kuchititsa kuti ndowe ziziyenda komanso kudzimbidwa.

Onani maupangiri ena othana ndi kudzimbidwa powonera vidiyo iyi:

N'zotheka kuthana ndi kudzimbidwa ndi zipatso ndi timadziti zomwe zimagwira ntchito ngati mankhwala apanyumba kudzimbidwa.