Tonse timadziwa kuti thupi la munthu silingathe kuchita popanda mafuta, mapuloteni komanso zakudya. Koma pazifukwa zina iwo adayankhula za chinthu chofunikira monga mapulosi osati kale kwambiri, ndipo kwenikweni zimatenga mbali yogwira ntchito za ziwalo zathu zamkati.
Chakudya chochuluka mu zitsamba za masamba ndi zosiyana komanso zosavuta kupeza, zomwe zimapangitsa kuti aliyense azitha kuzidya. M'nkhaniyi, mudzaphunzira zomwe muyenera kudya kuti mupereke thupi lanu kuchuluka kwa chigawo chofunikira ichi.
Ubwino wa Chakudya Chochuluka mu Fiber
Choyamba, onetsetsani kuti zitsamba ndizitsamba za masamba, zikopa za masamba, zipatso, nyemba ndi nyemba. Sipasuka m'matumbo, koma imatenga zinthu zonse, poizoni ndi zinthu zomwe sizingatheke kwa thupi ndikuzichotsa m'thupi. Choncho, zinthu zomwe zimakhala zofiira kwambiri, zimangokhala zofunika kuti azidya.
Kudya zakudya zopangidwa mu fiber kumathandiza kuthetseratu mavuto a m'mimba, kuteteza kudzimbidwa, kutaya magazi, khansa yamtundu, matenda a mtima. Komanso, mapulogalamu apamwamba samapatsa shuga kuti azidziwidwa mofulumira ndi thupi, zomwe zimathandiza kuchepetsa shuga wa magazi, zimachepetsa kuyamwa kwa kolesterolini, zomwe zimathandiza kupewa mapangidwe a gallstones.
Tsopano tiyeni tiyang'ane zomwe chakudya chiri ndi fiber. Izi ndizo zamasamba ndi zipatso zokhala ndi peel, zomwe ndi zofunika kwambiri, chifukwa ndilo chipolopolo cha zipatso kapena ndiwo zamasamba zambiri zomwe zimakhala ndi mavitamini komanso zakudya zina. Kenaka pitani mbewu yambewu, mbewu zamtundu uliwonse, ufa wa tirigu, mtedza, ndi zina zotero.
Pofuna kuti zikhale zosavuta kuti musankhe zakudya zowonjezera, tebulo lolembedwa ndi akatswiri adzakhala othandiza kwambiri kwa inu. Imafanana ndi mndandanda wazinthu zosiyana pamagulu amodzi, zomwe zimakuthandizani kusankha mwamsanga ndikuwerengera kuchuluka kwa momwe muyenera kudya.
Mwachitsanzo, mlingo wa fiber tsiku ndi tsiku ndi 30-35 magalamu. Pogwiritsa ntchito tebulo ndi mndandanda wa zakudya zomwe zimakhala ndi fiber, zimakhala zosavuta kudziŵa kuti phala la tirigu kapena bran lingaloledwe kudya kuti lisadutse miyambo yomwe ilipo komanso kuti lisapweteke thupi lanu.
Popeza kudya zakudya zamtundu wambiri kumawopsa kungachititse kuti madzi asamatayike, ngati mutha kudya zakudya zina, komanso muzimadya masamba ena, onetsetsani kuti mumamwa madzi ambiri, izi zimathandiza kuti musanyengedwe m'mimba, komanso muteteze ku mavuto osayenera ndi thanzi.