Zakudya zamtundu wambiri

Sikoyenera phindu, ndikuganiza kuti mawonekedwe athu adatengera zomwe zimachitika mkati mwa thupi lathu. Sikuti ndi makilogalamu owonjezera omwe amachotsedwa chifukwa cha kusowa kwa zakudya m'thupi, komanso pakhungu, tsitsi ndi misomali. Makamaka zizindikiro zonsezi zimakhudza kagayidwe kanyama. Kukhazikitsa mgwirizano m'matumbo athu a m'mimba kudzathandiza zakudya zowonjezera.

Kodi fiber imagwira ntchito bwanji?

Zitsulo zimapezeka mu zakudya zamasamba: ndiwo zamasamba, zipatso, nyemba, tirigu, mtedza. Liwu lokha limatanthauza gawo la chomera chomera chomwe chimachotsedwa kuchokera mu thupi popanda kudya. Zida zamagetsi kapena zakudya zowonjezera zimagwira ntchito ngati siponji. Madziwo amachokera ku madzi ndipo amatenga zitsulo zosiyanasiyana zovulaza zam'mimba ndi matumbo. Ndikofunika kwambiri kudya madzi ambiri (2l pa tsiku), mwinamwake, sangathe kutupa ndi kudzimbidwa kudzachitika. Kugwiritsa ntchito mankhwala omwe ali ndi zamasamba, komanso kudya madzi okwanira tsiku ndi tsiku, kudzatipulumutsa ku matenda a m'mimba, kutsekemera, kudzimbidwa, komanso matenda a shuga , matenda a shuga ndi matenda a mtima. Ndiponsotu, mafinysi amathandiza kuti munthu asamakhale ndi zakudya zokwanira, zimakhala ndi mafuta ambiri, amachepetsa shuga ndi cholesterol m'magazi, ndipo izi ndizoopsa.

Taonani mndandanda wa zakudya zomwe zili ndi fiber:

1. Zipatso ndi zosangalatsa komanso zothandiza. Wopezera zolembera za kusungidwa kwa mapulogalamu mu zipatso ndi rasipiberi ndi mabulosi akuda. Kudya galasi la raspberries tsiku, simungapereke mankhwala okhaokha, komanso mankhwala omwe amachititsa chitetezo chokwanira komanso kuteteza motsutsana ndi SARS ndi ARD.
2. Nyemba . Lentils ndi nyemba zakuda ndizo chakudya chopatsa thanzi komanso chothandiza, chomwe chimadya zomwe simudzasowa kudandaula chifukwa cha njala yokhudzana ndi njala chifukwa cha kugwiritsira ntchito mankhwala omwe ali ndi zida zowonongeka. Sankhani supu ndi saladi ku nyemba zophika ndi mphodza.
3. Zamasamba ndi zipatso . Omwe amanyamula zakudya zamagetsi ndi mapeyala, apulo, mapeyala, nthochi. Ndipo zamasamba, nyemba zobiriwira, ziphuphu za Brussels, broccoli, katsitsumzukwa, kaloti ndi atsogoleri apa.
4. Mtedza . Maamondi, mitsempha, nthanga zimayenera kuwonjezera chakudya chanu cha tsiku ndi tsiku. Sizowonjezera thanzi, komanso zimathandiza mafuta a polyunsaturated, zinthu zowonongeka ndi zazikulu. Awonjezereni ku khola la chakudya cham'mawa.
5. Kasha - makamaka kuchokera ku oat ndi tirigu wa tirigu.
6. Mkate wathunthu wa tirigu ndi pasitala . Mkate wothandiza kwambiri kuchokera ku ufa wa rye, umatulutsa komanso umatulutsa m'matumbo peristalsis.
7. Zipatso zouma - prunes, zouma za apricots, zoumba, komanso nkhuyu zidzawoneka zabwino pamodzi ndi mafuta a mtedza ndi mtedza.

Zizindikiro zazing'ono ndi ana

Phindu la zakudya zowonjezereka kwa amayi apakati ndi ana sayenera kutchulidwa. Inde, pogwiritsa ntchito kuti zakudya zamagetsi zimathandiza ntchito ya m'mimba, zimakhala zomveka bwino kuti panthawi ya mimba, pamene kudzimbidwa sikunali kozolowereka, ndibwino kuti muzidya zakudya zambiri monga momwe mungathere. Ndipo ana kuyambira ubwana kwambiri kuti azizoloŵera, ndi zinthu zotani zimene ziyenera kukondedwa, ndi zomwe ziyenera kuiwalika.

Zambiri zanenedwa zokhudzana ndi zakudya zomwe zili ndi fiber. Komabe, ngakhale zili choncho, kuchuluka kwa zakudya zakudya m'thupi lathu sikunali kokwanira. Chizoloŵezi cha tsiku ndi tsiku kwa munthu wamkulu ndicho pafupifupi 25 gm ya fiber. Pogwiritsa ntchito tebulo, mukhoza kuwerengera mosavuta kuchuluka kwa utsi umene mumadya. Tikukulimbikitsani kupachika tebulo pafiriji. Choncho nthawi iliyonse mutsegula chitseko kuti mutulutse keke, sitingapezepo mndandanda wathu ndikusamalira zipatso za mtedza ndi zouma. Ndizokoma, zothandiza komanso zowonjezera!