Dziwani kuchuluka kwa fiber yomwe muyenera kudya patsiku
Kuchuluka kwa michere yodyera patsiku kuyenera kukhala pakati pa 20 ndi 40 g kuwongolera matumbo, kuchepetsa kudzimbidwa, kulimbana ndi matenda monga cholesterol yambiri, ndikuthandizira kupewa khansa yamatumbo.
Komabe, kuti muchepetse kudzimbidwa, ndikofunikira, kuwonjezera pa kudya zakudya zokhala ndi fiber, kumwa 1.5 mpaka 2 malita amadzi patsiku kuti muthe kuchotsa ndowe. CHIKWANGWANI chimathandizanso kuchepetsa kudya, choncho kudya zakudya zokhala ndi fiber kumathandizanso kuti muchepetse thupi.
Kuti mudziwe zomwe mungadye pazakudya zabwino kwambiri onani: Zakudya zabwino kwambiri.
Pofuna kuthyola fiber yolimbikitsidwa patsiku, ndikofunikira kudya zakudya zokhala ndi zipatso, monga zipatso zokonda, masamba, monga kabichi, zipatso zouma, monga maamondi ndi nyemba, monga nandolo. Nachi chitsanzo kuti mupeze zakudya zomwe mungawonjezere pazakudya zanu zomwe zimapereka fiber yoyenera patsiku:
| Zakudya | Kuchuluka kwa ulusi |
| 50 g tirigu Nthambi Zonse | 15 g |
| 1 peyala mu chipolopolo | 2.8 g |
| 100 g wa broccoli | 3.5 g |
| 50 g ya ma almond otetezedwa | 4.4 g |
| 1 apulo ndi peel | 2.0 g |
| 50 g nandolo | 2.4 g |
| ZONSE | 30.1 g |
Njira ina yokwaniritsira malingaliro a tsiku ndi tsiku ndi kudya chakudya cha tsiku limodzi, mwachitsanzo: msuzi wazipatso zitatu tsiku lonse + 50 g wa kabichi nkhomaliro ndi 1 guava ya mchere + 50 g wa nyemba zamaso akuda pachakudya .
Kuphatikiza apo, kuti mukhale wathanzi ndi ulusi, mutha kugwiritsanso ntchito Benefiber, ufa wonenepa kwambiri womwe ungagulidwe ku pharmacy ndipo mutha kusakanizidwa m'madzi kapena madzi.
Kuti mudziwe zambiri za zakudya zamtundu wa fiber onani: Zakudya zokhala ndi fiber.
Tikukulangizani Kuti Muwerenge
Chilichonse Chimene Muyenera Kudziwa Zokhudza Kuopa Kuthira
