Zigawo za kulemera kwa thupi - momwe mungazitengere?

Onse odyetsa amalimbikitsa kuti anthu omwe amataya thupi azidya zakudya zowonjezera, koma lero zakudya zamagetsi zowonongeka zimapezeka mwangwiro. Tiyeni tiwone zomwe zingakhale zothandiza kapena zovulaza.

N'chifukwa chiyani mapulogalamu a maselo amatayika?

Mankhwalawa amapangidwa ndi osiyanasiyana: ali ndi mapadi, inulini, pectin, oligosaccharides. Kuonjezera apo, zakudya zovuta kudya sizimakumbidwa m'thupi, zonsezi zimagwiritsidwa ntchito.

1. Fiber ndi gawo labwino kwambiri la kukula ndi kubalana kwa mabakiteriya omwe amakhala m'mimba. Kawirikawiri microflora imathandiza kutenga mavitamini, imathandizira kukhalabe ndi chitetezo chokwanira komanso kumathandiza kuchepa.
2. Kugwiritsiridwa ntchito kwa minofu ya kulemera kumatithandizanso kuti kulowa m'thupi, kumawonjezera kukula ndikudzaza m'mimba, motero kumachepetsa kumverera kwa njala. Choncho, kugwiritsidwa ntchito kwa zakudya zowonongeka kumathandiza kupewa kudya ndi kuchepetsa kuchuluka kwa mavitamini.
3. Zida zapamwamba zimayeretsa m'matumbo, zimachotsa osati poizoni zokha, komanso mafuta, zomwe zimawathandiza kuti muyezo wa cholesterol ukhale wabwino.

Zigawo za kulemera kwa thupi - momwe mungazitengere?

Zakudyazi sizingawonongeke mopanda malire, chifukwa zingapangitse kuchulukitsa kwa chiberekero, kuphulika, kugwidwa ndi kutsegula m'mimba. Choncho musanayambe kudya zakudya zowonongeka m'thupi, muyenera kuphunzira momwe mungatengere zowonongeka. Zimakhulupirira kuti tsiku limodzi munthu wamkulu ayenera kudya pafupifupi magalamu 30 a mchere watsopano , ngati pali kusowa kochepa kwa zakudya zomwe amadya zakudya zowonjezera (masamba, masamba, zipatso, zouma, zipatso). Nthambi kapena mafinya omwe ali ngati ufa akhoza kuwonjezeredwa ku supu, saladi, yoghurts zachilengedwe, maphunziro achiwiri, tirigu komanso zakudya zophika. Izi zidzakuthandizani kuti chakudya chikhale chopatsa thanzi komanso panthawi yomweyo chichepetse chiwerengero cha kalori.

Anthu ambiri amasankha kudyetsa mafuta ndi mafuta kapena kutsuka ndi madzi, choncho funso limayambira momwe amamwa mowa wambiri. Ndibwino kuti yikani supuni ya mandimu kapena fiber ku galasi la kefir kapena madzi. Anthu omwe amatenga mitsempha, amafunikanso kuti thupi likhale ndi madzi okwanira, kotero kuti zakudya zowonjezera zowonjezereka zimatha kuzizira panthawi yomwe imadya.

Choncho, tawona momwe zakudya zowonjezera zimagwirira ntchito, koma muyenera kudziwa momwe mungasankhire. Ngati mukufuna kusamba fiber, ndiye mugule mu mawonekedwe a ufa. Kawirikawiri, mbewu zosiyanasiyana ndi zitsamba zimaphatikizidwira ku mitsempha yowonjezera, yomwe imapangitsa kuti mitsemphayi ikhale yothandiza kwambiri. Mitengo yambiri imapezeka mu branchi. Gawo la bran mutha kutenga malo otukuka kapena chakudya chimodzi. Mafuta ambiri amapezeka mu mkate, koma ndiwothandiza kwambiri kusankha mikate yozungulira yomwe ili ndi mbewu zotupa, chifukwa zimakhala ndi zakudya zowonjezera kwambiri. Mikate ina ili ndi shuga, ufa wa tirigu, kotero iwo ali ofanana ndi mkate, ndipo mulibe zida zambiri, kotero musanagule ndi bwino kudziwa bwino.

Ndi zothandiza zonse za fiber, musaiwale kuti mosiyana ndi ndiwo zamasamba, zipatso ndi masamba, ali ndi mavitamini ambiri , mchere komanso zakudya zina zothandiza. Ngakhalenso wopanga amachititsa kuti mavitamini akhale ndi mavitamini, amadzipangitsa kwambiri kusiyana ndi mankhwala ochiritsira. Mukhoza kuwonjezera chakudya chanu ndi mapulogalamu, koma musachigwiritse ntchito molakwa.