Zipangizo Zosalala Zazinyalala

CHIKWANGWANI ndi CHIKWANGWANI chakudya champhamvu chomwe chimakhudza kwambiri magwiridwe amtumbo. Masamba a kabichi, chigamba cha nyemba ndi mbewu zingapo - zonsezi ndi CHIKWANGWANI.

Mwanjira ina, CHIKWANGWANI ndi michere yamagalimoto omwe samapereka thupi la munthu mphamvu, koma ndizofunikira pantchito zake zofunikira.

Choyamba, fiber imatha kugawidwa kuti isungunuke komanso osasungunuka. CHIKWANGWANI chosakanikirana ndi zipatso komanso zamkaka zamasamba, CHIKWANGWANI chosagwiritsidwa ntchito bwino ndi peel ndi mankhusu. Mitundu yonseyi ndi yofunikira komanso yofunikira kwa thupi lathu.

CHIKWANGWANI chosungunulira chimaphatikizapo:

Pectin Mochulukitsa, amapezeka mu maapulo, kaloti, zipatso za malalanje, kabichi komanso ngakhale mbatata wamba. Pectin amathandiza cholesterol yotsika komanso amachepetsa mayamwidwe a shuga, omwe amachititsa kuti anthu ashuga akhale osowa.

Gum. Nyemba za oatmeal ndi zouma ndizomwe zimayambira gamu. Monga pectin, mtundu wamtunduwu umakhudzanso digestibility ya chakudya.

Lignin. Popanda kukayikira, nthawi zambiri timadya lignin pakudya kadzutsa - amapezeka kwambiri mu chimanga. Gwero lina lignin ndi masamba akale (kutanthauza kuti sanawonongeke, koma zakudya zowonda pang'ono).

Mitundu iwiri ya CHIKWANGWANI imatchulidwa ku mtundu wosakwanira:

Cellulose Itha kupezeka pazinthu zingapo zosiyanasiyana - chinangwa, kabichi, maapulo, nandolo zazing'ono zobiriwira, komanso ngakhale masamba a nkhaka.

Hemicellulose. Mochulukitsa, mtundu wamtunduwu wamtunduwu umapezeka mumbewu monga chimanga, chinangwa, beets ndi Brussels.

Ubwino wopindulitsa wa CHIWANGWERE CHOPANTHA ndikuchotsa poizoni ndi zoopsa m'thupi.

Ubwino ndi chiyani, ndipo kodi fiber imayipa?

• Imathandizira mawonekedwe abwinobwino a matumbo microflora ndikulimbana ndi njira zotupa.
• Amachepetsa chiopsezo cha khansa ya m'matumbo.
• Kudya pafupipafupi kwa fiber kungathandize kuthana ndi dysbiosis ndi kudzimbidwa, kukhazikitsa shuga m'magazi.
• Kuphatikizanso kwina kwakufunika ndi zoperewera zama calorie, zomwe zimapangitsa kuti ntchito yake ikhale yotetezeka. Ichi ndichifukwa chake zakudya zamafuta ambiri zimakhala pazakudya zambiri.

Zakuwala kwa CHIKWANGWANI ziyenera kunenedwa pokhapokha ngati kugwiritsa ntchito moyenera sikowopsa. Chinthu chachikulu sikuti kudya kwambiri!

• Zitsogolera kudzimbidwa, kugona mwachangu komanso kutsegula m'mimba.
• Chulukitsani anthu mu matenda a kapamba ndi matumbo.
• Choopsa china cha fiber - chimatenga chinyezi chambiri ndi madzimadzi kulowa kulowa m'mimba, zomwe zingayambitse kuchepa mphamvu komanso kudzimbidwa. Kuti mupewe izi, samalani madzi ambiri - malita ndi theka patsiku.

Mndandanda Wachuma Wachuma

Monga tanena kale, fiber zambiri zimapezeka m'mata ndi ma nyemba. Koma ilipo mu malonda ena. Popeza mumadziwa bwino mndandandawu, mudzatha kudzipangira nokha mndandanda wothandiza komanso wosiyanasiyana.

Zakudya zamafuta ambiri (100 g):

• Kabichi yoyera - 2.4 g
• Kaloti - 2.4 g
• Beets yophika - 3 g
• Kolifulawa Wokhazikika - 2.1 g
• Chimanga - 7.1
• Dzungu lowiritsa - 3.2 g
• Avocado - 6.7 g
• Apple ndi peel - 4 g
• Banana - 1.7 g
• Ngale ndi peel - 2.8 g
• Zoumba - 9,6 g
• Ma apricots owuma - 18 g
• Tirigu wa tirigu - 43,6 g
• Mkate wonse wa tirigu - 9.2 g
• Rye mkate - 5.2 g
• Oatmeal - 6 g
• Buckwheat yophika - 3,7 g
• Mafinya - 11.5 g
• Nyemba - 12.4
• Chikuku - 9.9 g
• Mbewu za fulakesi - 27.3 g
• Nandolo Zosamba - 8.1 g

Malangizo a foda

Ndikofunikira kwambiri kuti mupeze fiber yonse.

Kuti muchite izi, tsatirani malangizo osavuta:

1. Idyani zipatso zatsopano m'malo mwamagula zipatso.
2. M'malo mwampunga woyera, buledi, ndi pasitala, idyani mpunga wamafuta ndi tirigu wonse.
3. Sinthani zakudya zopanda thanzi (tchipisi, ma cookers, maswiti) ndi masamba abwino okhala ndi fiber.
4. 2-3 kawiri pa sabata, kuphika mbale ndi nyemba kapena masamba owiritsa.
5. Gawani michere yanu muzakudya zingapo tsiku lonse, ndipo kumbukirani kumwa madzi okwanira.
6. Kumbukirani: Zachilengedwe zachilengedwe ndizabwino kuposa momwe anzawo amagulitsira m'mafakitore.

Akatswiri azakudya amayankha mafunso ofunika

Kodi zakudya zamafuta zili ndi gawo lotani mwa amayi apakati komanso oyamwitsa?

CHIKWANGWANI chimathandizira azimayi amtsogolo kuthana ndi vuto losakhwima, koma lomwe limakhalapo nthawi zambiri - kudzimbidwa. Ndiosafunika kumwa mankhwala panthawi yoyembekezera kuti musavulaze mwana wosabadwayo, chifukwa chake, fiber imatha kutchedwa kuti panacea polimbana ndi mavuto a m'mimba. Kuphatikiza apo, ndiwothandiza kwambiri polimbana ndi mapaundi owonjezera - asanabadwe komanso atabereka.

Kugwiritsa ntchito kwa fiber kumalepheretsa kukula kwa matenda osiyanasiyana a metabolic. Si chinsinsi kuti nthawi yachilendo mu mkaka wa mayi kusintha kwa thupi kumachitika, ndichifukwa chake kuchuluka kwa shuga m'magazi kumachuluka. Ndi fiber yomwe imakhazikitsa shuga m'magazi, kuchepetsa chiopsezo cha matenda ashuga.

CHIKWANGWANI mu zakudya za odwala matenda ashuga

Popeza kuchuluka kwa shuga m'magazi, kuyenera kukhala mndandanda wazikhalidwe za anthu odwala matenda ashuga.

Mtundu wothandiza kwambiri wa fiber kwa shuga ndi cellulose yachilengedwe. Kupititsa patsogolo antiidiabetes, ndi bwino kudya fiber limodzi ndi zovuta ma carbohydrate (makamaka wowuma).

Zakudya za anthu omwe ali ndi matenda ashuga ayenera kuphatikizapo ndiwo zamasamba zomwe zimakhala ndi chakudya chochepa komanso fiber yambiri, komanso mkate wa chinangwa ndi mbewu zina zosiyanasiyana. Nkhaka, zukini, tomato, biringanya, kabichi - masamba onsewa ali ndi mitundu yambiri ya michere ndipo amapanga maziko abwino a shuga.

CHIKWANGWANI Chopatsa Zambiri

Kupatula kusalolera kwa munthu payekha pazinthu zina, CHIKWANGWANI chokha chimakhala chotetezeka kwa omwe ali ndi vuto lodziwika. Kuphatikiza apo, pamitundu yambiri yazakudya zomwe zimapangidwa, zimakhudzidwa kuti ziziphatikiza muzakudya - zakudya zamafuta zimabwezeretsa magwiridwe antchito am'mimba ndipo zimachepetsa kuchuluka kwa zotupa zomwe zimalowa m'magazi.

Lamulo lalikulu mukamadya fiber sikuti kudya kwambiri ndi kudya m'malo ochepa tsiku lonse.

Makonda a akulu ndi ana

Kugwiritsa ntchito fiber, osayiwala za kudya moyenera, simungathe kuchepetsa thupi, komanso kusintha thupi. Zakudya zomwe zili pansipa zikuthandizani kuchotsa masentimita owonjezera, kukonza chimbudzi, kuyeretsa thupi la poizoni ndikupangitsa matumbo kukhala ofanana.

Lolemba:

Chakudya cham'mawa choyamba. Omelette kuchokera 1 dzira, nkhaka, buledi wa tirigu wathunthu, tiyi wakuda.
Chakudya cham'mawa chachiwiri. 1 apulo kapena peyala.
Chakudya chamadzulo Msuzi wamasamba, buledi wonse wa tirigu, 150 g yophika nyama yophika.
Chakudya chamadzulo. 25 g zoumba, tiyi wa zitsamba.
Chakudya chamadzulo 100 g ya Brussels yophika kapena nyemba zobiriwira, 150 g ya kanyumba tchizi cha mafuta 2%, kapu ya kefir yokhala ndi supuni ziwiri za chinangwa.

Lachiwiri:

Chakudya cham'mawa choyamba. Oatmeal, kapu yamkaka yamafuta ochepa, tiyi wamafuta.
Chakudya cham'mawa chachiwiri. 1 peyala kapena nthochi.
Chakudya chamadzulo Kuku msuzi msuzi, 100 g yophika nkhuku, nkhaka, letesi, madzi.
Chakudya chamadzulo. Saladi wa kaloti grated, beets ndi walnuts, tiyi.
Chakudya chamadzulo 150 g nyemba zobiriwira zobiriwira, kapu ya kefir ndi supuni ziwiri za chinangwa.

Lachitatu:

Chakudya cham'mawa choyamba. 150 g ya kanyumba tchizi, 2 walnuts, tiyi.
Chakudya cham'mawa chachiwiri. 1 nthochi kapena mphesa.
Chakudya chamadzulo 150 g ya nsomba zofiira zophika, 100 g wa mphodza wowira, tiyi ya zitsamba.
Chakudya chamadzulo. 25 g ma apricots owuma.
Chakudya chamadzulo Tsabola wokoma wophika mu uvuni, 100 g ya letesi, kapu ya kefir yokhala ndi supuni ziwiri za chinangwa.

Lachinayi:

Chakudya cham'mawa choyamba. 100 g ya nyama yophika, yogurt, tiyi kapena khofi wopanda shuga.
Chakudya cham'mawa chachiwiri. 1 apulo kapena lalanje.
Chakudya chamadzulo Zakudya zamasamba, 150 g yophika nyama yophika, tiyi wazitsamba.
Chakudya chamadzulo. 25 g ma cashews kapena ma almond.
Chakudya chamadzulo 100 g wa kolifulawa yophika, 150 g wa kochepa mafuta kanyumba tchizi, 1 mkate-wonse.

Lachisanu:

Chakudya cham'mawa choyamba. Dzira limodzi lolira lophika, nkhaka 2 kapena phwetekere, tiyi wazitsamba.
Chakudya cham'mawa chachiwiri. 1 peyala kapena apulo.
Chakudya chamadzulo Valani masamba ndi masamba, saladi wa avocado, tiyi.
Chakudya chamadzulo. 3 mitengo.
Chakudya chamadzulo Dzungu lowotcha ndi masamba, kapu ya kefir yokhala ndi supuni ziwiri za chinangwa.

Loweruka:

Chakudya cham'mawa choyamba. 100 g la mpunga woyera wowiritsa ndi nandolo zobiriwira, tiyi kapena khofi.
Chakudya cham'mawa chachiwiri. 1 lalanje kapena mphesa.
Chakudya chamadzulo Msuzi wa kabichi, 1 mkate wathunthu, tiyi ya zitsamba.
Chakudya chamadzulo. 25 g mbedza zosaphika.
Chakudya chamadzulo Masamba ophika (broccoli, kaloti, beets), kapu ya kefir yokhala ndi supuni ziwiri za chinangwa.

Lamlungu:

Chakudya cham'mawa choyamba. Oatmeal, 100 g kaloti grated wokometsedwa ndi mafuta azitona, tiyi.
Chakudya cham'mawa chachiwiri. 1 apulo
Chakudya chamadzulo Fillet ya nsomba ndi masamba ophika, tiyi wamafuta.
Chakudya chamadzulo. 25 g maapulo kapena zoumba zouma.
Chakudya chamadzulo Buckwheat yophika ndi tomato, buledi wonse wa tirigu, kapu ya kefir.

Kodi kuwonjezera kuchuluka kwa zakudya mu zakudya za ana?

CHIKWANGWANI mu chakudya cha ana chingathandize kupewa mawonekedwe a dysbiosis komanso kuthana ndi kudzimbidwa.

M'badwo wololedwa womwe fiber ayenera kuphatikizidwa muzakudya za mwana ndi miyezi isanu ndi itatu. Zakudya zamatsenga za tsiku ndi tsiku ziyenera kukula pang'onopang'ono, 1-2 g pa sabata. Makanda kuyambira miyezi isanu ndi itatu mpaka itatu amafunika pafupifupi 18 g ya fiber tsiku lililonse, ndipo ana osaposa zaka 8 - 25 g.

Simuyenera kutenga nawo mbali pazakudya zambiri zokhala ndi fiber - zinthu zachilengedwe zimabweretsa phindu kwa mwana wanu.

Mutha kusiyanitsa zakudya za mwana mosavuta kutsatira malamulo osavuta:

• Onjezani masamba azakudya zosiyanasiyana - masangweji amathanso kupangidwa ndi masamba.
• Lowetsani phala la chimanga, rye ndi oatmeal m'zakudya za ana opitilira miyezi 9 - ndizothandiza kwambiri ndipo zimakhala ndi fiber yambiri.
• M'malo mwa maswiti ogulitsa, gwiritsani ntchito zipatso zatsopano zomwe zimasankhidwa ku kanyumba kanyumba kamadzilimwe.

CHIKWANGWANI cha kuwonda - malamulo azakudya

Kuchepetsa thupi ndi fiber ndi njira yothandiza komanso yofatsa. Ndipo malamulo ogwiritsira ntchito ulusi zimatengera zomwe amapezeka.

• Ndikwabwino kudya masamba limodzi ndi nsomba kapena nyama - kuphatikiza uku kumathandizira kuti khungu likhale ndi mavitamini ambiri komanso mchere wambiri.
• Koma chipatso m'malo mwake, muyenera kudya padera, osasakanikirana ndi zinthu zina.
• Pazakudya, chinangwa kapena mafuta oyera ayenera kuphatikizidwa - amadzazidwa ndi madzi kapena kefir muyezo wa supuni 1 pagalasi, kapena kuwonjezera zitsamba zingapo.
• Lamulo lalikulu pokonza zakudya kuti muchepetse kunenepa ndizakudya zoyenera, kuchuluka kwamadzimadzi ndi kusintha maswiti osiyanasiyana ndi zipatso ndi masamba ndi zipatso.
• Kuphatikiza apo, kamodzi pa sabata mutha kukonzekera tsiku losala kudya pa fiber - ngakhale tsiku limodzi lithandizira kuyeretsa thupi ndikukubwezerani inu kumva mopepuka!

Malingaliro a akatswiri azakudya

Fiber isanapendetsedwe bwino, idawonedwa ngati chomera, zinyalala, ndipo sichidavomerezedwa kuti chigwiritsidwe ntchito.

Kuyambira zaka 70 zapitazo, malingaliro a akatswiri azakudya asintha kwambiri: tsopano fiber imatchedwa chinsinsi cha mgwirizano ndi thanzi, ndipo tikulimbikitsidwa kuti aliyense amene amasamala matupi awo aphatikizidwe pazakudya.

Ubwino wakuchepera thupi

Pofuna kuchepetsa thupi, anthu ambiri amakonda zakudya zamafuta, zomwe zimakhazikitsidwa ndi zakudya zomwe zimakhala ndi fiber yambiri. Amakhala ndi phindu pa chamoyo chonse. Zothandiza pa fiber pakuchepa:

1. Kuthamanga kwa kagayidwe kachakudya njira, chimbudzi.
2. Kubwezeretsa microflora yamatumbo.
3. Kutsitsa magazi, zomwe zimalepheretsa kuyatsidwa kwa mafuta.
4. Kuyeretsa poizoni, m'mimba ndi m'mimba m'matumbo (cellulose ndimomwe imayamwa mwachilengedwe).
5. Kuchepetsa chiopsezo cha khansa ya m'matumbo.
6. Kubwezeretsa magwiridwe antchito oyenera komanso kutsegula m'mimba.
7. Kupereka malingaliro okhalitsa a satiety (ngati amameza, ulusi umatupa, womwe umapangitsa mphamvu ya chidzalo, chakudya chokhala ndi fiber ndi njira yabwino yokwaniritsira njala).

Zakudya zamafuta ambiri

Gome ili pansipa limatchulira zakudya za fiber. Amathandizanso pakudya chake kuti achepetse kapena kuchepa thupi. Kuti zitheke, zinthu zamafuta ambiri ogwiritsira ntchito kuwonda zimagawika m'magulu awiri, tebulo limawonetsanso kuchuluka kwa selulosi m'magalamu mumagulu enaake azinthu:

Kuchuluka kwa fiber, magalamu

Apulo wowonda

Jacket yophika mbatata

Mbale, pasitala

Nthambi ya mkate

Nyemba, mtedza, mbewu

Popeza zakudya zamtunduwu ndizosiyanasiyana, zingakhale zomveka kufunsa kuti kodi zamkati zambiri ndizati? Izi ndi zakudya zamafuta ambiri:

1. Zomera zonse za tirigu (oatmeal, buckwheat).
2. Zipatso ndi zipatso (maapulo, mabulosi akuda, mphesa, raspberries, mapichesi, mapeyala, maula a plum).
3. Mitengo yokhala ndi CHIKWANGWANI (nandolo wobiriwira, broccoli, kaloti).
4. Mtedza ndi zipatso zouma (ma amondi, madeti).

Mndandanda wazinthu Zololedwa Pakamimba

CHIKWANGWANI chamagulu owononga zakudya zama amayi achichepere ndimalepheretsa kudzimbidwa ndi kunenepa kwambiri. Kudya kwa tsiku ndi tsiku kwa amayi apakati sikuyenera kupitirira 30 g. Kuchuluka kwake ndikokwanira kuti magazi azikhala ndi shuga, magazi amayenda. Tsatirani malangizowa pakugwiritsa ntchito zamkati nthawi yapakati:

1. Yang'anani zamasamba atsopano ndi zipatso, osazichotsa pakhungu.
2. Mumakonda mkate wathunthu.
3. Kuphika nandolo ndi mbale za mphodza.
4. Idyani mpunga, rye, kapena chinangwa cha tirigu nthawi zonse.

Mukamayamwitsa, yang'anirani mozama momwe mwana amakhalira pachakudya chilichonse, popeza khanda limakhala ndi vuto lililonse. Munthawi imeneyi, muyenera kusiyira zakudya zomwe zimakhala ndizakudya zambiri - izi:

• nyemba
• katsabola
• tsabola wokoma
• broccoli
• mpunga wa bulauni
• chimanga
• soya
• wholemeal ufa.

M'malo mwake, idyani zakudya zomwe zalembedwa:

• phala pamadzi
• plums
• mbatata
• beets
• prunes
• mapeyala
• mpunga

Mndandanda Wazopanda Zaziphuphu

Anthu ambiri amadya chakudya china chochepa kuti achepetse thupi, poganiza molakwika kuti ali ndi fiber yambiri. Mndandanda wazinthu zomwe mulibe mafuta owuma a michere:

• mkaka
• tchizi
• nyama
• nsomba
• masamba ndi zipatso (sizikugwiranso ntchito ku avocados).

Momwe mungagwiritsire ntchito kuchepa thupi

Ngakhale zabwino zamafuta ambiri, zakudya zopatsa mphamvu mu fiber zingakhudze thanzi la munthu. Mulingo watsiku ndi tsiku wa mapadi ndi 30-40 magalamu. Itha kukhala CHIKWANGWANI mu chakudya kapena chouma, chomwe chimagulitsidwa ku pharmacy. Ngati mupitilira muyeso wazakudya, mothandizirana ndi zinthu zoyipa kuchokera mthupi zimayamba kuchotsedwa komanso kupindulitsa. Kufikira pano, kupangika kwa gasi ndi kufalikira kumawonjezeredwa.

Katswiri wazakudya zaku America Julia Upton ku Health Association wapanga malamulo angapo osavuta omwe angakuthandizeni kuyendera minyewa ya tsiku ndi tsiku yochepetsa kulemera komanso kusunga thupi:

• Mpaka 20 g yazakudya zokula tsiku lililonse zimapereka 800 g zamasamba ndi zipatso zatsopano ndi khungu.
• Yowonjezera 5-7 g imabweretsa phala kuchokera ku barele, buckwheat, oatmeal, mpunga wa bulauni.
• Wina wa 5-6 g uli ndi 100 g mkate wathunthu.
• Kawiri pa sabata, yikani mphodza, nyemba kapena nyemba kuzakudya zanu.
• Osagwiritsa ntchito shuga confectionery, m'malo m'malo masitolo ndi zouma zipatso.
• Pazakudya zazing'ono, idyani mtedza ndi mbewu (mpaka 40 g patsiku).
• Gwiritsani ntchito zitsamba zopopera (mpaka supuni 6 patsiku).

Kuti mumvetse bwino chakudya komanso kuwonda, zipatso zimayenera kudyedwa m'mawa. Akatswiri azakudya amalimbikitsa kusiya chizolowezi chomwera chakumwa ndi madzi. Ndikofunika kukumbukira kuti kotala la menyu tsiku lililonse imayenera kukhala saladi, gawo lina liyenera kukhala zipatso, gawo lomwelo liyenera kukhala masamba atsopano kapena ophika, gawo limodzi mwa magawo khumi liyenera kukhala chimanga ndi nyemba, ndipo zomwezo zikhale mkaka, mkaka wopanda mkaka, mtedza, ndi makumi awiri uyenera kukhala masamba azomera.

Thanzi Labwino

Mchitidwe wofalikira kwa munthu wamkulu ndi pafupi 30 g patsiku. Izi ndizophatikiza zisanu za zipatso ndi ndiwo zamasamba, buledi ndi tirigu wokwanira tirigu ndi nyemba.

Kuphatikiza pa mavitamini, mchere, mapuloteni, mafuta ndi chakudya, thupi lathu limafunanso chinthu china chofunikira chomwe sichikhala ndi thanzi labwino, koma chimagwira ntchito zambiri zothandiza. Izi ndi fiber. Malinga ndi ziwerengero, pafupifupi 5% yokha ya okhala m'matauni omwe amagwiritsa ntchito fiber yokwanira. Koma fiber ndi gawo lofunikira popewa khansa komanso matenda amtima, matenda a shuga a 2, kunenepa kwambiri, mavuto a mahomoni. CHIKWANGWANI ndikofunikira kuti chimbudzi chikhale bwino.

Kodi fiber ndi chiyani?

CHIKWANGWANI ndi chakudya chamafuta omwe amangopezeka muzakudya zokha - mbewu monga masamba, masamba, zipatso, nyemba, mtedza. CHIKWANGWANI sichimabweretsa mphamvu ku thupi monga ma calories kapena mavitamini ndi mchere. Samadzidulira m'mimba. Njira yakuwonongeka kwa fiber imachitika m'matumbo. Zina mwazinthu zake sizimagawika konse, koma zimagwira ntchito yofunika kwambiri kuyeretsa thupi, kugwira ntchito ngati burashi wamatumbo. Saladi kabichi ndi kaloti, wolemera mu fiber, pazifukwa zomveka ku Soviet canteens amatchedwa "Whisk".

Zosefera Zozungulira

Chosavuta kwambiri komanso chovuta kwambiri cha fiber ndi tirigu. Mutha kuzigula kumalo ogulitsira kapena azakudya zamasamba. Koma akatswiri azakudya zambiri salimbikitsa kuti ayambe kuyeretsa thupi ndi chinangwa, chifukwa muyenera kuwonjezera pang'onopang'ono kuchuluka kwa fiber muzakudya. Njira yosavuta yochitira izi ndikuwonjezera zamasamba ndi tirigu wathunthu wazakudya zanu. Nyemba zobiriwira, masamba a masamba, broccoli ndi mitundu ina ya kabichi, kaloti, beets, tsabola wa belu - masamba awa ayenera kuwonekera patebulo lanu m'malo osiyanasiyana. Ma legamu ndi gwero labwino la fiber. Mbewu (fulakesi, nthangala, chia), mtedza, zipatso zokhala ndi nthangala (rasipiberi, sitiroberi, mphesa, currants zakuda), zipatso zimathandizanso kuyeretsa thupi.

Mtima wathanzi

Kuwonjezeka kwa fiber mu chakudya kumachepetsa chiopsezo cha matenda opatsirana ndi mtima, kugunda kwamtima ndi sitiroko. Izi ndichifukwa choti zakudya zokhala ndi fiber zochuluka zimachepetsa cholesterol "yoyipa" m'magazi, kuletsa mapangidwe a zolembera pazotengera. Kuphatikiza apo, fiber imathandizira kuchepa thupi, komanso imakhala ndi phindu pa thanzi la mtima.

CHIKWANGWANI ndi Shuga

CHIKWANGWANI chimalepheretsa kuthira shuga msanga m'magazi ndipo chimachepetsa kukula kwakenthu. Chifukwa chake, kuwonjezeka kwa kuchuluka kwa mitundu yazakudya m'thupi kumachepetsa kukula kwa matenda ashuga a 2, matenda a kapamba, ndikupanga ma gallstones ndi impso. CHIKWANGWANI chimapereka kumverera kwodzaza, kotero masana mukufuna zakudya zochepera. Zipatso za zipatso sizikhala ndi CHIKWANGWANI, chifukwa chake zimawononga thanzi, zimapangitsa kudumpha mu shuga. Koma zipatso zomwezo, zomwe zimadyedwa kwathunthu kapena pang'ono mu mawonekedwe a smoothie, zimamwa bwino. Ngati simungathe kulingalira tsiku lanu lopanda chikho cha mandimu a lalanje, ikani dzanja lambiri la chinangwa. Amathandizira thupi kuyamwa shuga pang'onopang'ono.

Kuyenga matumbo

Mukatha kudya, CHIKWANGWANI chimatupa ndikufulumiza njira yokumba, ndikuyeretsa khoma lamatumbo. Chifukwa cha izi, njira zambiri zopindulitsa zimachitika m'thupi. Matumbo athanzi amathandizira kugwira ntchito kwa mahomoni, ndiye kuti, amatha kunena kuti fiber imatha kusintha kumasuka kwa zizindikiro za PMS mwa azimayi, kusintha kwa kusintha kwa thupi ndi kuchuluka kwa mahomoni. Kudzimbidwa kwabwino kumakhudzanso maonekedwe, popeza njira zotupa m'matumbo zimayambitsa kutupa ndi pakhungu, komanso zimawonongera tsitsi. Kuphatikiza apo, matumbo ndi omwe amachititsa kuti mavitamini ndi michere ingamuthandize. Koma mu mphindi iyi kuli mbali yina ya fiber katundu. Ngati zilipo zochulukirapo, ndiye kuti chakudya chotsekemera chimatha kusiya matumbo mwachangu ndipo ma microelements alibe nthawi yogaya kwathunthu. Mchitidwe wofalikira kwa munthu wamkulu ndi pafupi 30 g patsiku. Izi ndizophatikiza zisanu za zipatso ndi ndiwo zamasamba, buledi ndi tirigu wokwanira tirigu ndi nyemba. Sinthani tirigu wokonzedwa ndi ufa ndi tirigu wathunthu, motero mudzachulukitsa kuchuluka kwa zopatsa thanzi muzakudya zanu.

Zabwino kudziwa

Kuchulukitsa kuchuluka kwa fiber muzakudya zanu, imwani madzi ambiri. Izi zithandiza matumbo kuchita ntchito yawo bwino. Komanso, onetsetsani kuti muli ndi chakudya chokwanira chambiri m'zakudya zanu. Izi ndi mankhwala ophatikiza mkaka okhathamiritsa, kvass yachilengedwe, sauerkraut, tomato, buckwheat, katsitsumzukwa. Ma Probiotic ndi ma fiber amagwira bwino ntchito limodzi kutsimikizira microflora yamatumbo athanzi.

Osachulukitsa kuchuluka kwa ulusi m'zakudya zanu modabwitsa. Izi zimapangitsa kuti matumbo asamagwire bwino ntchito - kutulutsa, kutsegula m'mimba, kapena, kudzimbidwa.

CHIKWANGWANI chopanda kanthu

Zingwe zopanda madzi - cellulose, lignin - ndi gawo la kabichi, nandolo zobiriwira, maapulo, kaloti, masamba a nkhaka.

Cellulose imatenga chinyezi kuchokera ku zinyalala, imapereka voliyumu ndi chinyezi, imathandizira kudutsa komanso kutuluka.

Lignin amamanga ma asidi a bile, amachepetsa cholesterol yamagazi. Amachepetsa chiwopsezo cha ma gallstones. Kusunga masamba kumachulukitsa kuchuluka kwake.

CHIKWANGWANI chosagwiritsidwa ntchito bwino chimachulukitsa zinyalala itatha chakudya, chomwe chimadzutsa ma peristalsis - ngati mafupa am'mimba, ndimawakwiyitsa chifukwa chamasenda pafupipafupi, komanso kupewa kudzimbidwa.

Zakudya zokhala ndi ulusi wosakwanira zimayeretsa khoma lamatumbo. “Chochapa” chomwe chimapangidwa ndi ulusi wolimba chimatha ndikutuluka ndikuchotsa zinyalala. Kupanda kutero, zimavunda, zimayendayenda, ndikukulitsa kuchuluka kwa microflora ya pathogenic m'matumbo.

Pathogenic microflora imapanga zinyalala zake zomwe zimalowa m'magazi m'matumbo, kuwononga membrane wa mucous, ndikuyambitsa matenda am'mimba komanso zotupa.

Thupi limatsutsana, limadya chitetezo. Kukonzanso insoluble CHIWEMBEKEZO achilengedwe zokhudza thupi matumbo amateteza chitetezo chokwanira, amateteza kagayidwe.

Mafuta osungunuka amadzimadzi

Ulusi wosungunuka m'madzi - ma pectins, ma resins (ma nyemba), ma hemicellulose (oats, balere) - samatupa mukamamwa madzi, monga cellulose, koma amapanga zakudya zochuluka kwambiri.

Zinthu za Pectin zimapereka kulimba ndi kutanuka kwa chomera kuti zitheke, zimathandiza kuthana ndi chilala. Ma pectins ndi ma resins amathandizira kuti pakhale chisamaliro chautali.

Mafuta osungunuka am'madzi ali ndi zopatsa mphamvu zochepa, ma saturates mwachangu, amalepheretsa kuyamwa kwa mafuta ndi mafuta. Kuchepetsa shuga m'magazi kumafuna insulini yocheperako, yomwe imapangitsa kuti mafuta azikhala pansi, onenepa kwambiri.

Microflora imaphwanya pectins m'matumbo akulu, potero kumachulukitsa acidic chilengedwe, zomwe zimapangitsa kuti tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda.

Zakudya zamafuta osungunuka am'madzi zimasunga microflora, zimachepetsa zomwe mabakiteriya amapanga m'matumbo.

CHIKWANGWANI Chopanda

Chikhalidwe chovomerezeka chomwe chimagwiritsidwa ntchito ndikugwiritsa ntchito zakudya zomwe zimakhala ndi 30 g ya fiber mkati masana.

Ofufuza ena amakhulupirira kuti chizolowezi cha tsiku ndi tsiku cha zakudya ndizomwe zimayenderana ndi zaka, motero amalimbikitsa kuti:

• mpaka zaka 50: akazi - 25g, amuna - 38g,
• pambuyo pa zaka 50: akazi - 21g, amuna - 30g.

Kupindulitsa kwake kwa CHIKWANGWANI kumawonjezera zomwe zili ndi mavitamini C ndi E, beta-carotene muzakudya.

Momwe mungatengere fiber

Muziphatikizo zamasamba, zipatso, ndiwo zamasamba, chimanga, zomwe zimadyedwa mwanjira zawo, osati monga mbatata zosenda kapena madzi.

Zakudya pambuyo pamakina ndi kutentha mankhwalawa zimathandiza ngati njira ina - zakudya zachilengedwe zokhala ndi ulusi zikuvulaza kufooka kwa mucosa, kumakulitsa vutoli pochiza matenda am'mimba.

Makeke ndi masikono amayenera kusinthidwa ndi mkate wa chinangwa kapena wolemba.

Muzidya zakudya za fiber tsiku lonse, osati chakudya cham'mawa chokha.

Nutritionists amalimbikitsa kutsatira njirayi (pamagawo azakudya za tsiku ndi tsiku):

• masamba saladi, amadyera - 1/4,
• zipatso zatsopano - 1/4,
• muzu mbewu mutatha kutentha - 1/4.

1/4 yotsala yazakudya za tsiku ndi tsiku:

• Zakudya Zopatsa Thupi: chimanga, mkate, shuga - 1/10.
• Mapuloteni: mtedza, mkaka, mkaka - 1/10.
• Mafuta: mafuta a nyama ndi masamba - 1/20.

Phatikizani ndi fiber muzakudya pang'onopang'ono, kufikira zomwe mwalimbikitsa mkati mwa mwezi umodzi kapena awiri. Kupanda kutero, kutupa, chopondapo.

Zakudya zamafuta ochepa, zamafuta akulu zimakhala zabwino kwa anthu odwala matenda ashuga.

Ubwino wa fiber kwa akazi

Zakudya za fiber fiber ndizothandiza kwambiri kwa thupi lachikazi. Ma cellulose amafupikitsa kutuluka kwa mahomoni ogonana ochulukirapo - chifukwa cha zotupa za maliseche.

Ma estrogens amalowa m'matumbo ndi bile. Kuchedwa kwawo m'thupi kwa tsiku limodzi kapena kupitilira apo kumayambitsanso kulowa m'magazi. Zakudya zokhala ndi CHIKWANGWANI zimachotsa mahormoni ochulukirapo ndi zinyalala, zomwe zimachepetsa mulingo wawo.

Chifukwa chake, ulusi wazomera umachepetsa mwayi wokhala ndi zotupa zazikazi.

CHIKWANGWANI ndi kudzimbidwa

Choyambitsa chomwe chingayambitse kudzimbidwa (kudzimbidwa) ndikusungika kwa masiku opitilira masiku awiri, kuvuta kwamatumbo - kusowa kwa zinthu zamafuta.

Kuchedwetsa pang'onopang'ono kumayambitsa kulumikizana kwanthawi yayitali ndi colon mucosa, kuwonongeka kwake ndi nyama.

Ndi chizolowezi chodzimbidwa, osachotsa kapena kuchepetsa zakudya zofunikira kugaya - nsomba ndi msuzi wa nyama, mkate woyera, mbatata yosenda, ndi zina zambiri.

Muziphatikiza zakudya zomwe zimakhala ndi mafuta ambiri monga mtedza, m'zakudya zanu. Amakhala ndi ma calorie apamwamba, okhala ndi fiber. Gome momwe zakudya zimakhala ndi fiber zimawonetsedwa pambuyo pake m'nkhaniyi.

Kumbali inayo, kudzimbidwa kumayambitsa kuphatikizika kwa CHIKWANGWANI chamafuta pachakudya popanda kuthira madzi okwanira - mpaka malita awiri patsiku. Zambiri zomwe zalimbikitsidwa zimaphatikizapo madzi, tiyi, khofi, mkaka, msuzi, ndi zina zambiri. Pakusowa chinyontho, fiber siyimabweretsa zabwino, imatenga madzi kuchokera mthupi.

Chizindikiro cha kudya kwamadzi kokwanira ndi mtundu wa mkodzo. Ngati ndi chowala, pali madzi okwanira. Mtundu wachikasu wolemera ukusonyeza kuchepa, chiwopsezo cha kudzimbidwa.

Zakudya zamadzimadzi nthawi yomweyo mutatha kudya zipatso (maapulo) zimayambitsa kupanga mpweya.

Maphikidwe a kudzimbidwa ndi zakudya zomwe zimakhala ndi CHIKWANGWANI

• Grate coaringly 100 g wa kaloti ndi 100 g nkhaka, kuwonjezera 5 g wa malalanje mbewu, 5 g wa katsabola mbewu.

• Grate 200 g yatsopano dzungu ndi peel, kuwonjezera 100 g wa grated yophika beets.

Kugwiritsa ntchito mphamvu zitatu.

• Coarally kabati 300 g wa yophika beets, kuwonjezera 50 g wa walnuts popanda zipolopolo, 150 g prunes.

Imwani 100 ga osakaniza katatu patsiku. Chitani kudzimbidwa kwa masiku awiri.

Mndandanda wazinga ndi Tebulo

Nthawi zambiri mu kapangidwe ka masamba, zipatso - zonse zosungunuka komanso zosakwanira ulusi. Mwachitsanzo, masamba a maapulo amakhala osaboweka, ndipo zamkati mumakhala ulusi wosungunuka.

Nthawi zina peel ya masamba ndi zipatso zimakhala ndi zinthu zovulaza. Mwachitsanzo, nkhaka zimatsuka thupi, zimakhala ndi diuretic. Koma peel yawo imadziunjikira nitrate. Chifukwa chake, musanagwiritse ntchito nkhaka yogulidwa, ndi bwino kuyeretsa.

Zakudya zosaphika popanda kutentha ndi kukonza kwa makina (mbatata yosenda) zimakhala ndi fiber yambiri.

• Oatmeal imakhala ndi ulusi wambiri, womwe umaphimba, umachepetsa kutukusira kwa mucosa wam'mimba.
• Wheat imalimbikitsa ntchito ya ubongo, mtima, mitsempha yamagazi, ziwalo zam'mimba.
• Mapira amatha kusuntha m'matumbo, amateteza kagayidwe kazakudya, komanso shuga m'magazi.
• Balere ndiwothandiza pakukhudzana kwa kagayidwe kachakudya, chifukwa kwa nthawi yayitali amapanga kukhudzika, amakhala ndi vuto lotupa.

Ndikofunika kuwonjezera zipatso, mtedza, zipatso, zoumba ku mbewu zamphesa.

Uwu ndi mndandanda wazakudya zomwe zili ndi CHIKWANGWANI chamafuta:

Kulondola kwa chinangwa

Nthambi (chipolopolo cha mbewu) - chinthu chomwe chili ndi fiber yambiri, chimathandizira kayendedwe ka matumbo, chimagwira matenda a metabolism. Musanagwiritse ntchito, amawonjezedwa kefir, mkaka, msuzi.

• Tirigu Zomera zofewa kwambiri.
• Rye. Chosavuta kugaya.
• Oatmeal. Kapangidwe kooneka bwino kwambiri.

Zaumoyo komanso kuchepa thupi, yambani kutenga ndi tirigu kapena rye zosiyanasiyana.

Tengani nthambi pang'onopang'ono:

1. Onjezani 1 tsp katatu patsiku chakudya.
2. Pakupita milungu iwiri, onjezani mlingo wa tsiku lililonse mpaka 3 s.

Pambuyo miyezi iwiri, siyani kumwa - kudya zakudya zina zamafuta ambiri.

Yothandiza ballast

Zakudya zamafuta ndizimodzi mwa zinthu zomwe sizigwidwa ndi chinsinsi cha m'mimba mwa munthu. Katunduyu amawapangitsa kuti asakhale ndi tanthauzo lililonse poti angabwezeretsanso mphamvu zamthupi. Nthawi yomweyo, zikomo kwa iye, zakudya zamafuta ambiri (tebulo pansipa) zimatha kuyambitsa matumbo. Zopindulitsa zomwe zimapangidwira mu fiber

kukondoweza kwa katulutsidwe ka bile,

kuchotsedwa kwa mafuta m'thupi,

kuyeretsa thupi la poizoni,

kupanga kumverera kwodzaza.

Wothandizira Kulimbana ndi Matenda

Chimodzi mwazofala kwambiri zamatumbo a dongosolo la kugaya chakudya masiku ano ndi kudzimbidwa. Kukhala moyo wongokhala kumathandizira kukulitsa matendawo, ndipo, nayenso, amakwiyitsa matenda ena osasangalatsa. Kuphatikizidwa kwa zakudya zomwe zimakhala ndizakudya zambiri pazakudya ndi njira yabwino yopewera komanso nthawi zina kuchiza (pali matenda omwe fiber, motsutsana, imatsutsana).

Zakudya zamafuta zimaphatikizidwa m'zakudya za anthu omwe ali ndi matenda ashuga. CHIKWANGWANI chimachepetsa kufunika kwa insulin yolowa ndikuwonjezera kukana (kumva) kwa maselo amtunduwu. Zakudya zamadzimadzi zimayendetsa shuga wamagazi ndi cholesterol, kotero mulingo wawo umachepa. Katundu womalizayu amawapangitsa kukhala othandizira mokhulupirika polimbana ndi kunenepa kwambiri.

Kuphatikiza apo, fiber imathandizira kuchepetsa chiopsezo cha matenda a hemorrhoids ndi matenda a ndulu. Posachedwa, akatswiri a gastroenterologists akukamba kwambiri za phindu losasinthika lazakudya zamafuta polimbana ndi khansa ya m'matumbo.

Mitundu iwiri ya fiber

CHIKWANGWANI chamafuta chimagawika kusungunuka ndi osapumira. Zomwe zimachitika pakhungu zimasiyana pang'ono. Ulusi wosungunuka kapena "zofewa" umaphatikizapo:

CHIKWANGWANI chamtunduwu chimachotsa zinthu zovulaza m'thupi, chimathandizira kuchiritsa matumbo athu komanso kuchepetsa njira zowonongeka. Zakudya zosakwanira bwino zimayenda bwino m'mimba, chotsani cholesterol, kuwonjezera kuchuluka kwa ndulu. Izi zikuphatikiza:

Zofunikira tsiku lililonse

Akatswiri akuwonetsa kuti tsiku lililonse munthu ayenera kudya 25-25 g ya fiber. Ziwerengero zamasiku onse zimasiyanasiyana kutengera zaka za munthu komanso momwe thupi lake limakhalira. Kuchuluka kwa azimayi ndi 25 g patsiku, kwa amuna - 40 g Patatha zaka 50, akatswiri a gastroenterologists amalangizitsa kuchepetsa kuchuluka kwa utsi womwe umadyeka, popeza anthu okalamba nthawi zambiri amachepetsa matumbo oyenda m'matumbo.

Kufunsira kwa akatswiri kumafunika

Masiku ano, ulusi ungagulidwe ku pharmacy mwanjira yapadera yokonzekera yomwe ili ndi mafuta osungunuka komanso osakwanira. Amakulolani kuti mudzaze mwachangu zofuna za thupi pazinthu za ballast. Komabe, simuyenera, mutaphunzira za phindu la zakudya zamafuta, othamangira ku sitolo. Kukonzekera kwapadera, komanso zipatso, chimanga ndi masamba omwe ali ndi fiber yambiri, zimatha kubweretsa zabwino komanso zovulaza. Chifukwa chake, akatswiri a gastroenterologists ndi akatswiri azakudya zamagetsi amalimbikitsa pang'onopang'ono kuyambitsa zakudya zamatumbo ndizophatikizira zomwe zimakhala ndi fiber yambiri.

Pali matenda angapo omwe mndandanda wazakudya zokhala ndi fiber zambiri ndi mndandanda wa contraindication. Izi zikuphatikiza:

matenda limodzi ndi kutukusira kwa mucous nembanemba zam'mimba ndi matumbo,

matenda opatsirana pachimake

Mphesa, apulo, kabichi, phwetekere, sitiroberi, chimanga, chinangwa ndi zakudya zina zokhala ndi fiber yayikulu mukamamwa mopitirira muyeso zingayambitse zotsatira zosasangalatsa:

kutulutsa ndi kuchulukitsa kwa mpweya,

kukulitsa kwa magwiridwe amkaka m'matumbo,

malabsorption a mavitamini ndi zinthu zina zopindulitsa.

Osasintha kwambiri menyu

Nthawi zina, atsikana omwe amaphunzira zaubwino wazakudya zamafuta ndikuwerenga mndandanda wazakudya zomwe zimakhala ndi fiber, amasinthira ku chakudya chatsopano. Nthawi zambiri, kusintha kodabwitsa kotere mumenyu kumabweretsa zotsatirapo zosasangalatsa zomwe zatchulidwazi: kufalikira ndi kuwonjezeka kwa kapangidwe ka mpweya. Kuchulukitsidwa komaliza mu kuchuluka kwa fiber mu zakudya kungathandize kupewa izi. Nthawi yomweyo, gawo lazakudya zomwe zimakhala ndi michere yazakudya zikukula pang'onopang'ono tsiku lililonse. Gawo lofunikira kwambiri pa ntchitoyi ndikuwunika mozama momwe thupi likuyambira.

Momwe mungakulitsire kuchuluka kwamafuta mu chakudya

CHIKWANGWANI chamafuta chimatsala pang'ono kupezeka muzinthu zomwe zimachokera ku ufa wa premium, mafuta amanyama ndi masamba, zipatso zamadzimadzi ndi zamasamba, mitundu yonse yazinthu zodziwitsa, nyama ndi nsomba, ndi zina zambiri. Sikoyenera kuti musiye izi mwachangu komanso kwamuyaya chifukwa cha zakudya zomwe zimakhala ndi fiber. M'malo mwa ambiri a iwo, mutha kugwiritsa ntchito zofananira, koma zochulukirapo "zamoyo". Mkate Woyera suvuta kusintha pang'onopang'ono ndi rye, ufa wa premium - tirigu wathunthu. M'malo mwa timadziti (tikulankhula zongokwinitsidwa kumene), mutha kuphika ma supoti omwe ali odziwika lero. Dzungu, ma kaloti ndi apulo ndi njira yabwino kwambiri yopezera tchuthi.

Tiyenera kukumbukira kuti fiber zambiri zimapezeka pakhungu la masamba ndi zipatso. Chifukwa chake, ndi bwino kusawaza nkhaka, maapulo ndi mapeyala, monga ma supothies, apo komanso panthawi yokonza masaladi. Koma avocado, kapangidwe kake komwe kamaphatikizapo zinthu zambiri zothandiza thupi, ziyenera kumasulidwa pakhungu.

Kukonza zochepa - pazotsatira

CHIKWANGWANI chili mu zakudya zatsopano. Ndiye chifukwa chake odwala omwe ali ndi vuto la m'mimba amaloledwa kudya masamba ophika kapena owotcha. Ndipo kwa thupi lathanzi, limakhala lothandiza kwambiri pamene silikupatsidwa mankhwala othandizira kutentha. Saladi yazipatso ikhoza kubwezeretsa mchere. M'malo mwa "Olivier" omwe mumakonda, "Mimosa" ndi "Crab sticks" ndibwino kugwiritsa ntchito mbale zamasamba zatsopano. Kabichi wokha, kugwiritsa ntchito komwe amatiuza kuchokera ku kindergarten ndipo sitingakayikire ndi wina aliyense, ndi komwe kungakhale chophatikizira pama saladi ambiri.

Kusankha mosamala

Masiku ano, kupeza masamba ndi zipatso zatsopano m'sitolo ndizosavuta nthawi yozizira komanso yotentha. Komabe, ndikofunikira kukumbukira kuti si onse omwe ali othandiza chimodzimodzi. Poyang'ana koyamba, zinanazi, malalanje, mango ndi avocado omwewo ali ndi mawonekedwe abwino, koma ndibwino kupatsa chidwi ndi ndiwo zamasamba ndi zipatso. Zakudya zakunja zimatibweretsera kuchokera kutali, ndipo nthawi zambiri, kuti tisunge mawonekedwe awo owoneka bwino, mankhwala osiyanasiyana amagwiritsidwa ntchito. Ndipo pakapanda zinthu zovulaza, kufunikira kwa zinthu zakunja kumakhala kotsika kuposa zinthu zam'deralo, chifukwa nthawi zambiri zimapsa ndi zosakhwima, pomwe zipatso sizinakhale ndi nthawi yopeza mphamvu, kuti mudzazidwe ndi zinthu zofunikira. Inde, mutha kuwaphatikiza ndi zakudya, koma muyenera kusankha mosamala makampani othandizira. Zinthu zomwe zimagwiritsidwa ntchito posungira chakudya zimatha kuyambitsa matenda m'mimba kapena m'matumbo. Mwachidule, pakufunafuna fiber, musaiwale za zofunikira zina za thupi.

Mpunga wosasungunuka ndi mbewu zina, maapulo osagulitsidwa ndi mapeyala, nkhaka, phwetekere ndi kabichi - zabwino za zakudya zamafuta ambiri zatsimikiziridwa ndi maphunziro ambiri. Amathandizira kupewa matenda osiyanasiyana ogwirizana ndi zovuta za metabolic komanso m'mimba.

Chinsinsi cha thupi lathanzi ndizosiyanasiyana komanso malingaliro. Fayilo yochuluka kwambiri, monga mafuta, imatsogolera ku vuto la thupi. Menyu yodziwika imatha kukhala ndi michere yambiri komanso kupatula ena. Kubwezeretsani kudzakuthandizani kukulitsa chakudya. Zopindulitsa zomwe zimachokera mu mizu ya parsley, tirigu wophukira kapena msuzi womwewo wa maapulo ndi nkhaka nthawi zambiri zimangonyalanyazidwa, chifukwa izi sizingakhale zachilendo kwenikweni.

Makhalidwe apadera a fiber

CHIKWANGWANI kapena CHIKWANGWANI chomanga ndi mtundu wophatikiza wama carbo omwe amapezeka m'magulu a mbewu zapamwamba. Amadziwikanso kuti cellulose. Anthu amagwiritsa ntchito chakudya, komanso kupanga zinthu zosiyanasiyana zamafakitale. Kuchokera pamawonedwe a mankhwala, CHIKWANGWANI ndi polysaccharide yovuta kupanga yomwe imapangitsa kuti maselo azipangidwe azomera zapamwamba.

Zakudya zamafuta ambiri

Zowonetsedwa pafupifupi 100 g za mankhwala

Kufunika kwa CHIKWANGWANI kukukulira:

• Ndi zaka. Chofunikira chachikulu cha fiber m'thupi chimachitika ndili ndi zaka 14 ndipo chimakhala mpaka zaka 50. Kenako kufunikira kwa ulusi wazomera kumachepetsedwa ndi magawo 5-10.
• Pa nthawi ya pakati, molingana ndi kuchuluka kwa chakudya chomwe mumamwa.
• Ndi waulesi ntchito yam'mimba thirakiti. Poterepa, fiber imalowetsa matumbo ntchito.
• Ndi akapolo a thupi. Ulusi wazomera umagwira ngati tsache, kuyeretsa khoma lamatumbo.
• Ndi vitamini akusowa ndi magazi m'thupi. Thupi limatsukidwa, kuyamwa kwa mavitamini kumatheka.
• Kunenepa kwambiri. Chifukwa cha kufalikira kwam'mimba, kuwonda kumawonedwa.

Ntchito zofunikira za fiber ndi momwe zimakhudzira thupi

Kuphatikiza pa kupindula kwam'mimba thirakiti (kuyeretsa, kukondoweza kwa m'mimba motility), CHIKWANGWANI chimagwira ma enzymes am'mimba. Ndikofunikira kukhala ndi microflora yachilendo m'matumbo, kumatha dysbiosis.

Zolemba zachipatala zimawonetsa kuti zakudya zamafuta ndizothandiza kwambiri kwa odwala matenda ashuga, chifukwa kuchepa kwa mayamwidwe am'mimba, omwe amateteza thupi pakuwonjezeka kwambiri kwa shuga m'magazi.

CHIKWANGWANI chimachotsa poizoni ndi zinthu zoopsa m'thupi, chimachepetsa kuchuluka kwa mafuta oyipa. Chifukwa cha izi, chiwindi chimachiritsanso. Njira zamatabolic mthupi zimayamba kuyenda mwachangu, zomwe zimathandizira kuchepetsa thupi, kusangalala kwakukulu kwa iwo omwe akufuna kuchepa thupi.

Kuyanjana kwa fiber ndi zinthu zofunika

Mankhwala, zinthu zofunika zimatchedwa zinthu zomwe ndizofunikira pakugwirira ntchito kwa thupi. CHIKWANGWANI chimalumikizana ndi bile acid ndi madzi, zimakhudza mafuta ndi glucose metabolism m'thupi. Fiber zowonjezera zimapangitsa kukhala kovuta kuyamwa chitsulo, komanso mavitamini ndi michere ina. CHIKWANGWANI chamafuta chimachepetsa mavuto omwe amadza ndi mankhwala pawokha. Makamaka, psychotropic zinthu, antidepressants.

Fayilo yokongola ndi thanzi

Kuchuluka kwamalimba m'thupi kumathetsa njala ndikulimbikitsa kagayidwe. Ichi ndichifukwa chake fiber ndi imodzi mwazida polimbana ndi mapaundi owonjezera.

Zakudya zamapuloteni okhala ndi chakudya chochepa kwambiri zimapangitsa kusakhala bwino kuchokera m'mimba, koma, ndizotchuka chifukwa chogwira ntchito kwambiri pakuchepetsa thupi. Mwa kusintha pang'ono pang'onopang'ono zakudya zotere, ndikuziphatikiza ndi zakudya zomwe zimakhala ndi fiber, mutha kupititsa patsogolo thanzi lanu komanso kuwonjezera kuchepa kwa thupi.

Khungu loyera, kutsekemera pamasaya kumalumikizidwa ndi kugwira ntchito koyenera kwam'mimba. Ndipo CHIKWANGWANI ndi zinthu zomwe zilimo ndizomwe mukufuna! Amagwiritsidwa ntchito ngati imodzi mwanjira zazikulu, kugwiritsa ntchito komwe kumatsogolera kuchiritsidwa kwa thupi lonse.

Ndiye chifukwa chake, fiber imatha kuikidwa ngati gawo lazopangira zakudya, zofunika osati kuti mukhale ndi thanzi, komanso kukopa kwakunja.

Tisonkhanitsani mfundo zofunikira kwambiri pa fiber mu fanizo ili ndipo tidzakhala okondwa ngati mutagawana chithunzichi patsamba lochezetsa kapena blog ndi ulalo w Tsambali:

Kuvulaza ndi zotsutsana

Kudya kwa nthawi yayitali kwamalungo kumachulukitsa kumayambitsa matenda okhudzana ndi zakudya - omwe amabwera chifukwa cha kuperewera kwa zakudya m'thupi kapena kuperewera kwa m'thupi.

Zinthu zokhala ndi CHIKWANGWANI zimapangidwa mu matenda am'matumbo, kuchuluka kwa peristalsis.

Ulusi wam'mimba umapangidwa mu ana osakwana miyezi 5-6 wazaka - amachititsa kutsegula m'mimba, kupweteka kwamatumbo a paroxysmal (colic). Timadziti tofotokozedwa popanda zamkati ndizothandiza kwa ana ang'ono.

Zakudya zamafuta ambiri zimatha kutulutsa.

Kutenga mbewu zambiri mu ukalamba ndi kudzimbidwa kungayambitse kuchepa kwa fecal.

Zogulitsa zomwe zimakhala ndi ulusi wazomera zimaphatikizidwa ndikuchulukitsa kwa zilonda zam'mimba ndi zilonda zam'mimba. Gwiritsani ntchito pokhapokha nthawi yofooketsa kapena kuzimiririka kwathunthu kwa zizindikiro (kuchotsedwa).

Zingwe zobzala zimaphatikizidwa m'matumbo mpaka chopondapo ndikonzanso.

Zakudya za CHIKWANGWANI sizimasokoneza mayamwidwe a mavitamini kapena zinthu zina. Mankhwala sangakhale ndi nthawi yokhala ndi vuto lochiritsira chifukwa chakuchotsa kwamphamvu kwaukadaulo wazakudya.

Kugwiritsa ntchito nthawi yayitali kumakulitsa mucosa, kumachepetsa chidwi chake komanso kuthekera kwake kuyamwa michere.

Kuchuluka kwa coarse insoluble fiber kapena kusowa kwa zakudya CHIKWANGWANI kumatha chifukwa chakuchepa kwa kugaya chakudya, malovu, kudziphatika kwa matumbo am'mimba, zilonda zam'mimba, ndi matenda ena ammimba.