Ndi zakudya ziti zomwe zimakhala ndi fiber?

CHIKWANGWANI chimachotsedwa osasunthika m'thupi, popeza sichikumbidwa m'mimba ndi matumbo, koma chimagwira ntchito zambiri zofunika mthupi:

• Amapanga ndowe ndikuchulukitsa chakudya chochuluka,
• imapereka chopondapo pafupipafupi chifukwa cha kuyenda bwino kwamatumbo,
• amachepetsa kuchuluka kwa poizoni ndi poizoni m'thupi chifukwa cha mayamwidwe ndi kuchotsedwa kwa zinthu zopweteka limodzi ndi ndowe,
• amachepetsa mwayi wopanga miyala mu impso ndi chikhodzodzo, popeza amathetsa kusasunthika kwa bile ndipo amalimbikitsa ntchito yowonjezereka yogwira ntchito ya njira yowonekera.
• amachotsa ma carcinojeni omwe amatsogolera khansa m'matumbo,
• amachepetsa kuchuluka kwa cholesterol yoyipa m'magazi m'njira zingapo: choyambirira, CHIKWANGWANI chamafuta chimachepetsa kuyamwa kwa lipids kuchokera m'matumbo, ndipo chachiwiri, amathandizira pakupanga kwa bile, popanga momwe lipoproteins zotsika kwambiri zimagwiritsidwa ntchito,
• imapangitsa chidwi cha maselo a thupi kupita ku insulin, kumachotsa kukana kwa insulini ndi shuga wambiri pochepetsa kuyamwa kwa michere yosavuta m'matumbo,
• imalepheretsa kukula kwa njira za khansa m'matumbo ang'onoang'ono ndi akulu pochepetsa kutupa ndi kuwonongeka kwa mucosa wam'mimba, komanso chifukwa cha kupanga matumbo microflora yama acid acid yotsutsa khansa,
• amachepetsa chiopsezo chokhala ndi mtima wam'mimba pakuchepetsa kuchuluka kwa lipids ndi glucose m'thupi,
• imalimbitsa chitetezo cha mthupi chifukwa cha njira zovuta za kupsya kwa CHIKWANGWANI cha chakudya m'matumbo ndi kumasulidwa kwa zinthu zomwe zimapangitsa kuti mitundu yonse ya ma lymphocyte igwire ntchito.

Chofunikira cha fiber tsiku ndi tsiku

Zakudya za tsiku ndi tsiku za akulu ziyenera kukhala ndi 20-25 g ya fiber, ndipo kwa ana, zikhalidwe zimasiyana, kutengera zaka, kuyambira 10 g mchaka chimodzi mpaka 18 g muunyamata.

Kuperewera kwa CHIKWANGWANI mu zakudya kumabweretsa chimbudzi, kudzimbidwa, kunenepa kwambiri, kukula kwa tizilombo toyambitsa matenda komanso kuchepa kwa microflora yamatumbo opindulitsa, kotero ndikofunikira kuwonjezera chakudya ndi zakudya zomwe zimakhala ndi fiber yambiri.

Kuti tipewe kuchepa komanso kuti ntchito ya m'matumbo ikhale yachilendo, ndikofunikira kugwiritsa ntchito fayilo motere:

• magawo atatu a gawo la zopereka za tsiku ndi tsiku - zosungunuka, mwa zipatso ndi ndiwo zamasamba,
• kotala limodzi - lopanda tanthauzo, mu mawonekedwe a chimanga, buledi kapena mtedza.

Ndi zakudya ziti zomwe zimakhala ndi fiber zambiri (tebulo)

Pakati pazakudya zonse zam'mera, fiber imapezeka kwambiri mtedza, zipatso za peeled, masamba osaphika, nyemba, ndi chinangwa. Pogwiritsa ntchito mndandanda wazakudya zambiri zokhala ndi fiber, mutha kuwerengera zam'magawo a zakudya, ndipo, ngati zingafunikire, mukulitse chakudya chanu.

Komanso, pakukonzekera kutentha kwa chakudya (chithupsa, kuwotcha), kuchuluka kwa CHIKWANGWANI kumachepetsedwa ndi theka, motero sikulimbikitsidwa kuphika masamba kuti muzisunga bwino.

Kuchepetsa thupi

Pali chakudya chamagulu momwe zakudya zimakhazikitsidwa ndi zakudya zopezeka ndi fiber yayikulu, zomwe zimatha kuchepetsa kulemera kwa 2-4 kg pa sabata chifukwa cha zoperewera zochepa zama calorie.

Chofunikira kuti muchepetse kuwonda ndikusunga makalori a tsiku ndi tsiku a 1500-1600 kcal komanso kupatula zakudya za maswiti, ufa (kuchokera ku ufa wa tirigu woyamba) ndi masoseji.

Mndandanda wazitsanzo zochokera kuzakudya zopangidwa ndi fiber zambiri zimapangidwa molingana ndi malamulo a zakudya zoyenera ndipo ziyenera kuphatikiza zakudya zitatu zazikulu ndi zina zazing'ono:

• chakudya cham'mawa - mbewu zonse zamphesa (oatmeal, buckwheat, barele) ndi batala, zipatso,
• nkhomaliro - zipatso, mtedza kapena mkate wa khofi
• nkhomaliro - mapuloteni ndi saladi wokhala ndi masamba atsopano,
• Chakudya chamadzulo - tchizi chamafuta ochepa,
• chakudya chamadzulo - mkaka wokhathamiritsa mkaka ndi kuwonjezera kwa chinangwa (supuni ziwiri pa chikho cha kefir kapena yogurt yama Greek).

Zakudya zitha kugwiritsidwa ntchito kuchuluka kwa nthawi, popeza sizikutsutsana ndi mfundo zachakudya zoyenera, zopatsa thanzi.

Ndi matenda ashuga

Chimodzi mwazinthu zomwe zimapangitsa kukula kwa matenda osokoneza bongo a mtundu wachiwiri ndizakudya zopanda thanzi (kugwiritsa ntchito mankhwala osokoneza bongo othamanga), motero, ndikofunikira kupatula zinthu zomwe zimanyamula zikondamoyo m'zakudya ndikupanga zakudya zomwe zimachokera ku masamba abwino, chimanga ndi zipatso zomwe zimakhala ndi mitundu yambiri yazakudya.

Zakudya zokhala ndi CHIKWANGWANI zili ndi index yotsika ya glycemic, musachulukitse shuga m'magazi, komanso, cholesterol yotsika, kuwonjezera mphamvu ya insulin ndikuthandizira kulimbana ndi kunenepa kwambiri.

Chifukwa chake, ndi matenda a shuga amtundu wachiwiri, zakudya zomwe zimakhala ndi fiber mu kapangidwe kake, makamaka mawonekedwe osaphika, ziyenera kuphatikizidwa mu chakudya chilichonse (limodzi ndi mapuloteni, mafuta ndi chakudya ndi index ya glycemic).

Kudzimbidwa

Chifukwa cha kuperewera kwa zakudya m'thupi, kukhala phee komanso kukhala ndi zovuta m'matumbo, mapangidwe akhungu amapangika m'matumbo, zomwe zimayambitsa kuledzera (poyizoni) wa thupi, mapangidwe a polyps ndi zotupa.

Pogwiritsa ntchito CHIKWANGWANI, mutha kuyambitsa kuyenda kwamatumbo mwa kukhumudwitsa ma membrane a mucous ndi ma cell a insoluble fiber, komanso kufewetsa ndikuwonjezera kuchuluka kwa ndowe, zomwe zingakuthandizeni kuchotsa kudzimbidwa.

Ndi chizolowezi chodzimbidwa, maziko a zakudya za tsiku ndi tsiku azikhala zakudya zomwe zimakhala ndi fiber:

• mkate wa ndani (tirigu kapena rye), wokhala ndi chinangwa,
• tirigu wochokera kumadzi athunthu pamadzi,
• masamba obiriwira komanso okonzedwa bwino (zukini, kaloti, kabichi, beets),
• amadyera (udzu winawake, parsley, katsabola),
• zipatso zatsopano ndi zipatso zouma (makamaka mitengo)
• mitengo ya zipatso.

Pa nthawi ya kubereka, kudzimbidwa kumatha kuchitika chifukwa chazinthu zathupi - mphamvu ya progesterone yambiri m'magazi, ndikupangitsa kupumula kwa chiberekero ndi matumbo. Kuti mupeze chopondapo nthawi zonse mukakhala ndi pakati, kuwonjezera pa zipatso ndi ndiwo zamasamba, zimalimbikitsidwanso kugwiritsa ntchito chinangwa kuchokera ku tirigu, oats, rye ndikumwa 1.5-2 malita a madzi.

Contraindication

Ngakhale zili ndi zopindulitsa, CHIKWANGWANI chamafuta ochulukirapo (zoposa magalamu 40 patsiku), makamaka mawonekedwe a insoluble, chimayambitsa kusokonezeka kwamatumbo, omwe amatsagana ndi zizindikiro monga:

• ukufalikira
• chisangalalo
• kutsegula m'mimba
• m'mimba kukokana
• kusowa kwamadzi.

Palinso matenda omwe amachititsa kuti zakudya zamafuta ambiri zizigwirizana chifukwa cha zovuta zomwe zimachitika pa mucosa wam'mimba:

• zilonda zam'mimba ndi zilonda zam'mimba,
• mitengo
• Matenda owopsa komanso omatira
• zotupa m'mimba
• chimfine.

Ndi zizindikiro za matendawa, zopangidwa ndi mafuta osakwanira siziyenera kulekedwera kuchokera kuzakudya, ndipo masamba ayenera kudyedwa mu mawonekedwe owotcha kapena owiritsa.

Komwe fiber ili

Kudziwa zakudya zomwe zimakhala ndi fiber kungakuthandizeni kusiyanitsa zakudya zomwe mumadya. Mndandanda wa iwo utha kugawidwa m'magulu ang'onoang'ono.

Zakudya zambiri zodyera zimapezeka m'minyewa, monga tirigu, oat, barele la pearl, buckwheat, mpunga ndi ena.

Ndikofunikira kudya mbewu zamphesa zonse. Akaphwanyidwa ndikusinthidwa mwanjira yapadera mbewu monga tirigu mulibe fiber. Iwo, ngakhale ali ophweka pankhani ya kuphika, alibe phindu lofanana ndi mbewu zonse.

Nthambi - zotsalira zopanda pake za mphero, zomwe zimayimira chipolopolo cholimba, chomwe 75-80% imapangidwa ndi CHIKWANGWANI chamafuta. Zakudya zonse zomwe zimakhala ndi fiber ndizabwino, koma chinangwa chimatsogolera mwamphamvu.

Musanagwiritse ntchito, ndikulimbikitsidwa kuti mupangire chimanga ndi madzi otentha. Osakaniza amadyedwa musanadye, osambitsidwa ndi madzi ambiri. Lowetsani chinangwa muzakudya pang'onopang'ono, kuyambira 1/2 tsp. ndi kubweretsa, mkati mwa masabata angapo, ku 1 tbsp. l Katatu patsiku.

M'madipatimenti a zakudya zopatsa thanzi ndipo mumatha kugula mankhwala osiyanasiyana: tirigu, chimanga, barele, oat, mpunga. Nthawi zambiri amalemedwa ndi zipatso ndi masamba owonjezera.

Gome: CHIKWANGWANI mu chimanga ndi chinangwa

Chifukwa chomwe granulosis imafunikira, momwe zimakhudzira thupi

Momwe munthu amadya, zomwe amadya, zimakhudza thanzi lake, kuphatikizapo maonekedwe ndi thanzi lake.

Pamodzi ndi chakudya m'thupi kuchuluka kwa mavitamini, michere ndi zinthu zina zothandiza zomwe zimadutsa njira yovuta kwambiri yogawa, kusinthika ndikulowetsedwa mu plasma.

Ndi fiber, zinthu zimakhala zosiyana. Ndipo ngakhale gawo silikhala magawo ofunikira, silikumbidwa m'mimba ndipo limatuluka mu mawonekedwe ake oyamba, kufunikira kwake kwa anthu sikungadutsidwe.

Kodi kugwiritsa ntchito fiber ndi chiyani?

• Zakudya zokhala ndi CHIKWANGWANI zimasintha kagayidwe ndikubwezeretsa matumbo.
• Kudya michere yambiri kumathandiza kuti muchepetse thupi koma osachedwa kuwonda. Munthu amasangalala ndikudya pang'ono, chifukwa cha zomwe makilogalamu osafunikira amachoka.
• Mwazi wa shuga wamagazi umasintha komanso kuchepa.
• Kukondoweza kwa peristalsis kumayambitsidwa.
• Dongosolo la lymphatic limatsukidwa.
• Thupi limatsukidwa ndi poizoni, poizoni, matumbo ndi m'mimba, mafuta osafunikira.
• Mwazi wa cholesterol wamagazi umatsika, womwe umakhala ndi njira zotetezera kuti muchepetse matenda obwera ndi mtima.
• Ulusi wa minofu umalimbitsidwa.
• Malinga ndi akatswiri ena, ulusi umathandiza kupewa zotupa za khansa.

Cellulose imawonetsedwa m'njira zingapo, zomwe zimasiyana magwiridwe ake.

Gulu losungunuka limaphatikizapo pectin, alginates, ma resins ndi zinthu zina. Kutembenukira ku mafuta odzola, amatha kutunga madzi ambiri.

CHIKWANGWANI chopanda magetsi sichinawonongeke. Madzi onyowa, amangoterera ngati chinkhupule. Izi zimathandizira zochitika zamatumbo ochepa. Gulu lopanda kanthu limaphatikizapo hemicellulose, lignin, cellulose.

Kuphatikiza apo, CHIKWANGWANI chimagawidwa poyambira kupangira komanso zachilengedwe. Sitikukayikira kuti chinthu chopangidwa mwamagetsi chimakhala chotsika pakuthandizira ku chilengedwe, ndiye kuti, kuzomwe zimapezeka pazinthu zilizonse.

Tcherani khutu! Zogulitsa zomwe zimakhala ndi fiber (mndandanda wawo umaperekedwa pansipa) zimapatsa thanzi, zimapatsa thupi mphamvu tsiku lonse, kupewa kudya kwambiri ndikupeza mapaundi owonjezera, ndikupangitsani kukhala omasuka komanso omasuka.

Mafuta amanyama ndi masamba

Mafuta a chomera mosakayikira ali ndi phindu lochulukirapo kuposa mafuta a nyama (CHIKWANGWANI CHAKudya sichikupezeka mwa iwo), kubweretsa thupi ndi mchere komanso mavitamini ambiri.

Koma momwe zinthu zilili ndi fungo la chomera, sizili choncho. Imangokhala mu ufa ndi ufa wosiyana, ndiye kuti, pali yomwe imatsalira pambuyo pazomwe zimayamwa mafuta ena. Zakudya zolemera CHIKWANGWANI zimaphatikizapo mpendadzuwa, dzungu, fulakesi ndi nthangala za sesame.

Mukamasankha mkate, muyenera kulabadira ufa womwe umapangidwira. Zokonda ziyenera kuperekedwa kwa buledi wa tirigu kapena ufa wowuma. Muyenera kudya buledi ochokera ku mbewu monga chimanga ndi chimanga.

Tsoka ilo, ndiwo zokha zamasamba, zipatso zosapsa, zipatso ndi zipatso zomwe zimakhala ndi mafuta, zomwe zimakhala ndi fiber, ndiye kuti fiber sizisungidwa pokonza timadziti.

Zakudya zamafuta zimapezeka mumtundu waukulu kwambiri mtedza. Mafuta ambiri a amondi, ma hazelnuts ndi walnuts ndi olemera. CHIKWANGWANI chimapezekanso mu pistachios, mtedza, cashews.

Kwa odwala matenda ashuga ndikofunikira kudziwa kuti mtedza ungadyedwe chifukwa cha matenda ashuga, ngakhale atakhala kuti ali ndi fayilo yambiri

Mphesa ndi chimanga

CHIKWANGWANI chimapezeka m'mizere yambiri:

Mulingo umodzi wokha - phala siliyenera kukonzedwa, liyenera kukhala lathunthu. Mpunga woyeretsedwa komanso wosasulidwa umatha kubwezeretsanso michere mthupi, koma chinangwa ndi chofunikira kwambiri pankhaniyi.

Zofunika! Masamba panthawi yothira kutentha amataya ulusi wambiri, choncho amakonda kupatsidwa kwa zakudya zosaphika.

Zina mwazomwezo zimavomerezedwa kuti zigwiritsidwe ntchito mwachindunji ndi peel ndi mbewu, chifukwa ndizinthu izi zamasamba zomwe zimadziwika kuti ndizomwe zimapangira fiber (zoyenera matenda a shuga mellitus).

Izi zamasamba zimakhala ndi mitundu yambiri yazakudya:

1. Sipinachi
2. Asparagus
3. Kabichi yoyera.
4. Broccoli
5. Kaloti.
6. Nkhaka
7. Zambiri.
8. Beetroot.
9. Mbatata.

Oimira banja la legume alinso magwero abwino azinthu zosungunuka komanso zosakwanira.

Kodi fiber ndi chiyani?

Uwu ndi mtundu wina wapadera wa chakudya chotchedwa fiber fiber, chomwe sichikumbidwa m'thupi la munthu. Iwo, olowa m'mimba, amasinthidwa kukhala mamolekyulu a shuga, osawola, amachotsedwa m'thupi.

CHIKWANGWANI chimasintha shuga m'magazi, chomwe chimakhudza kukhudzika ndi njala. Chifukwa cha chakudya chapadera ichi, chakudya chimayenda kudzera m'matumbo (m'mimba). Kuperewera kwa michere ya zakudya m'thupi kumayambitsa kudzimbidwa, kusokonezeka kwa metabolic.

Chofunikira cha fiber tsiku ndi tsiku

Akuluakulu ndi ana, malinga ndi akatswiri azakudya, tsiku lililonse amafunikira pafupifupi 20-30 g ya fiber fiber. Zakudya za munthu wapakati, monga lamulo, siziphatikizapo zinthu zomwe zimatha kubisa izi. Nthawi zambiri anthu pazaka zilizonse amadya mafuta okwanira magalamu 15 patsiku.

Kuchita masewera olimbitsa thupi kumawonjezera kufunika kwa zakudya zamafuta. Kwa osewera omwe akuchita nawo masewera olimbitsa thupi, kuchuluka kwa tsiku ndi tsiku kumakwera mpaka 38 40 g. Izi zimachitika chifukwa cha kuchuluka kwa kuchuluka ndi kuchuluka kwa zopatsa mphamvu.

CHIKWANGWANI - chosakanizidwa kapena masamba?

CHIKWANGWANI chingatengedwe ngati mapiritsi ndi zida zowonjezera masewera. Ma analogues osakanikirana ndi otsika poyerekeza ndi magwero azomera za zakudya zopangira zakudya. Mu 150-200 g mtsuko wa fiber umakhala ndi 5-10%, ndiye kuti, magawo awiri tsiku lililonse.

Mu ma 100 g a zowonjezera, zomwe maziko ake ndi mbewu za fulakesi ndi mkaka, zipolopolo za mapira, mafuta amafuta, 5-15 g yazakudya zamafuta zimawerengeredwa. Monga gawo la malonda, amaphatikizidwa monga chakudya, motero, supuni ya tiyi imakhala ndi 1-2 g ya fiber.

Kodi nchifukwa ninji munthu amakono ali ndi vuto lautali?

Zomwe zimakhalapo mu chakudya, zomwe zimakhala ndi maswiti, zokhwasula-khwasula, zinthu kuchokera ku ufa woyengedwa, mpunga woyera kuti azikongoletsa, timadziti tambiri ndi zinthu zina zomwe zilibe mavitamini ndi fiber. Ndizosatheka kudzaza kuperewera ndi mavitamini ovuta komanso fiber yopanga.

Ngati palibe ndiwo zamasamba pamenyu, ndipo zipatso zimadyedwa maswiti kapena mitundu ina yofulumira, izi zimakhudza thanzi, zimawonjezera mwayi wokhala ndi matenda ashuga, matenda amtima komanso kunenepa kwambiri. Kupewa izi kumalola kugwiritsa ntchito zakudya zachilengedwe, zomwe zimapanga chakudya choyenera komanso chopatsa thanzi.

Ndi zakudya ziti zomwe zimakhala ndi CHIKWANGWANI kwambiri?

Nthanga, ntchentche za ku Turkey komanso wamba, ufa wa tirigu wathunthu, chinangwa ndi avocados zili ndi pafupifupi 10-15% yazakudya zaulere zolemera zake. Gawo laling'ono lazinthu zonsezi limakupatsani mwayi wokhala ndi 5-10 g yamafuta awa.

CHIKWANGWANI chimatengedwa kuchokera ku letesi, zoyera ndi kolifulawa, mbatata zosatidwa, mbatata yabwino, chimanga, broccoli, dzungu, kaloti, nyemba zobiriwira, katsabola, zipatso zamtundu, tirigu, zipatso, nthochi, maapulo , mango, mtedza.

Kudya bwino kwa fiber

Fiber yowonjezera imakhalanso ndi zotsatira zoyipa. Kudya michere yambiri kungayambitse kutulutsa. Zakudya zamtunduwu zimachepetsa mayamwidwe am michere omwe amafunikira othamanga omwe amatsatira zakudya kuti apeze minofu yambiri.

Mlingo watsiku ndi tsiku umagwiritsidwa ntchito bwino m'magawo angapo:

• 5 g pa kadzutsa - phala kapena granola,
• 10-15 g pa nkhomaliro - nyemba kapena mpunga wa bulauni, zipatso,
• 10 mpaka 15 g chakudya chamadzulo - avocado, masamba obiriwira.

Zosankha zingasiyane. Chinthu chachikulu ndikutsatira zofunikira.

Matayala Ojambula

Zambiri zam'mizinda zimakhazikitsidwa ndi "zowunikira bwino" ndipo sizingafanane ndi chidziwitso chenicheni cha 100%. Kuchuluka kwa CHIKWANGWANI chamafuta kumadalira njira yakukula komanso kukonzanso komwe kumagwiritsidwa ntchito. Kuphika kumafewetsa utsi, zomwe zimapangitsa kuti thupi lisambe kugaya komanso kuyamwa chakudya ichi.

Sikuti matebulo onse ndi odalirika. Mwambiri, mphesa zapamwamba ndizomwe zili pamwamba pa mndandanda wazinthu zopanga ndi fiber. Magalamu zana limodzi a mwana wosabadwayo ali ndi magalamu 1.5. Ndikwabwino kuyang'ana pazakudya zomwe zimakhala ndi fiber yochulukirapo kuposa kuchuluka kwake.

Ubwino ndi kuvulaza kwa fiber

CHIKWANGWANI ndi gawo la chakudya chomwe chimasweka ndikupanga glucose, chofunikira popanga maziko a maselo amisempha. Thupi laumunthu silimapanga mwaokha ulusi wazakudya izi, chifukwa chake limakakamizidwa kuti lizilandire kudzera mu chakudya. Poterepa, chakudya chizikhala cha gulu lapadera lama chakudya omwe m'mimba sangathe kugaya. CHIKWANGWANI chimatha kukhala ndi ulusi wopota kapena wofewa. Chakudya chophatikiza chimakhala ndi cellulose, pomwe yofewa imakhala ndi utomoni, pectins ndi mapadi. Mwanjira imeneyi CHIKWANGWANI chofewa chimatha kusungunuka kwathunthu mumadzi a m'mimba.

Thupi laumunthu silitha kuyamwa mokwanira zakudya zamafuta, kapangidwe kake koyipa kumalola chakudya kuti chikhale m'mimba kwa nthawi yayitali, ndikupatsanso chidwi. Chifukwa cha iwo, munthu amadya zochepa, zomwe zimamupangitsa kuti azichita bwino kulemera kwake. Ndi fiber, mutha kuthana ndi kudzimbidwa. Zimathandizira kumasula thupi kuchokera ku ma carcinogens, omwe mwaunyinji angayambitse kuledzera.

Zida zopangira ma coarse, zomwe zimapezeka m'matumbo am'mimba, zimagwira ntchito zambiri zothandiza. Amathandizira kukhazikika m'magazi a glucose, amachotsa cholesterol yoyipa ndikusintha kulemera kwa munthu. Malinga ndi lingaliro lamphamvu, chakudya chotere sichimabweretsa phindu kwa thupi, koma chimakupatsani mwayi wolimbitsa ntchito ya ziwalo zonse.

Nutritionists awona kuti 35-45 g ya fiber ndi yokwanira kwa munthu wamkulu patsiku, ndipo ana amafunikira g 10. Mwana akamakula, kufunika kwa ma coarse fiber kumawonjezera 1 g pachaka, kotero mwana wazaka 5 amafunika kudya osachepera 15 g. Odla ayenera kudya magalamu 35 a fiber tsiku lililonse.

Utoto wama coarse ndi wofunikira pakuwongolera mwachilengedwe kuchuluka kwa shuga m'thupi. Koma kuphatikiza zinthu monga izi m'zakudya zanu ndikupatsa thupi pang'onopang'ono nthawi yoti zizolowere chakudya. Kusintha kwawoko ku zakudya zoyenera kumatha kuyambitsa mavuto m'mimba.

Chithandizo cha kutentha chimawonjezera mawonekedwe ake a ulusi, kotero mphamvu zawo zopindulitsa zimachepetsedwa. Kuti mukhutitse thupi, muyenera kudya zipatso zatsopano. Amayi oyembekezera akuwadyetse zochuluka kuti ateteze kudzimbidwa. Koma kuchuluka kwa zipatso zokhala ndi fiber zochuluka siziyenera kupitirira 25% ya zakudya zilizonse zomwe zimadyedwa, apo ayi bloating ikhoza kupweteketsedwa.

Kuchokera pamalingaliro azakudya, fiber ndizothandiza kwambiri, chifukwa zimakhudza kwambiri kunenepa kwambiri. Izi ndichifukwa choti ulusi wazakudya izi sizikhala ndi mphamvu mwa iwo okha, zomwe sizitanthauza kuti sizowonjezera kilogalamu. Kupezeka kwawo kumagwira ntchito yofunika kwambiri pakudya kwa munthu wonenepa kwambiri, chifukwa amatsuka thupi ndikasintha thupi.

Zakudya zambiri zimadalira zakudya zamafuta ambiri. Ulusi wosakanizira wopanda mafuta umapezeka mumtundu wazipatso zambiri, womwe, ukamamwa, umamwa madzi osasunthika ndikuchotsa munthu poizoni ndi poizoni. Kuphatikiza pa zabwino za zakudya, CHIKWANGWANI ndizofunikira popewa kudzimbidwa. Chifukwa cha zotengeka zake, zimafinya ndikuwonjezera michere, kupangitsa kutuluka kwawo kosavuta.

Timalankhula za kuvulaza komwe kumapangitsa kudya kwamafuta kwambiri chifukwa cha kuchuluka kwa thupi, kuchepa madzi m'mimba, kudzimbidwa, komanso ngakhale matumbo kukwiya. Kuti mupewe izi, ndikofunikira kuwongolera kumwa kwa ulusi wopira ndipo musaiwale kumwa madzi.

Mndandanda wazipatso

Kukhalapo kwa fiber mu chakudya ndikofunikira kuti magawo onse azigwira ntchito. Ndi kuchepa kwake, matenda am'mimba ndipo impso zimatha kupanga, chifukwa chake, zakudya zomwe zimakhala ndi michere yazakudya ziyenera kuwonjezera zakudya zanu. Ndikofunika kuwerenga mndandanda wazipatso zomwe zimakhala ndi unyolo waukulu.

• Avocado Chipatsochi chili ndi mavitamini C, E, K, B6 ndi B9. 100 g ya mwana wosabadwayo imakhala ndi 6.5 g yazakudya zadyedwe, kutengera mitundu ndi mtundu wa peel. Zipatso zazikulu zobiriwira zazitali zimakhala ndi fiber kuposa zipatso zazing'ono zobiriwira. Kuphatikiza apo, ma avocados ndiopindulitsa m'mafuta omwe ali ndi mafuta, omwe amathandiza kuchepa mafuta m'thupi.
• Peyala yaku Asia. Pa 100 g yazogulitsa, 3.5 g ya fiber imakhala. Zipatsozi zili ndi mavitamini K ndi C, komanso zimakhala ndi potaziyamu ndi omega-6 mafuta acids, zomwe zimawathandiza kukhala ndi phindu pa ntchito yaubongo.

• Coconut ili ndi index yotsika ya glycemic ndipo imakhala ndi 9 g ya fiber pa 100 g ya mwana wosabadwayo. Muli ndi manganese, selenium ndi vitamini B9. Kugwiritsa ntchito kokonati kumatha kuchepetsa ngozi ya matenda amtima komanso kuchotsa cholesterol yoyipa mthupi.
• Nkhuyu mwatsopano muli 3 g wazakudya wazakudya, ndipo mu mawonekedwe owuma - pafupifupi g. Kuphatikiza apo, chipatsochi ndichothandiza chifukwa cha potaziyamu, manganese, mkuwa, pantothenic acid ndi vitamini B6. Nkhuthu zimatha kulimbitsa mafupa ndi mitsempha yamagazi, komanso kuyeretsa impso, m'mimba ndi matumbo kuchokera kuzakumwa.

• Apulo. Pali 2,5 ulusi wa coarse ulusi pa 100 g ya mankhwala. Zipatsozi zimathandizira kuchotsa poizoni m'thupi komanso zimathandizanso kupewa khansa ya matumbo. Maapulo amatha kubisa njala kwanthawi yayitali, komwe ndikofunikira makamaka pakudya.
• Tsiku. Kapu ya zipatso imakhala pafupifupi 46% ya fiber. Amathandizanso kutulutsa shuga ndi cholesterol m'magazi, komanso kukhazikika m'mimba. Mutha kugwiritsa ntchito masiku osaphika kapena ngati mchere.

• Qiwi 100 g ili ndi 3 g yazakudya zamafuta, 9 g zamasamba ndi 0,3 ga zamafuta a polyunsaturated. Chipatsochi chimathandizira kulimbitsa chitetezo chathupi, chimathandizira kupanga kwa collagen, komanso kukonza chimbudzi.
• Banana Chipatsochi chili ndi mavitamini B6 ndi C. Chipatso wamba chimakhala ndi 3 g ya fiber, zomwe zimathandiza kukonza mkhalidwe wamatumbo ndikuchepetsa kumverera kwanjala. Mabhanana osapsa amakhala ndi wowuma osagonjetseka ndi pectin, omwe amachepetsa kuchuluka kwa shuga wamagazi ndipo amathandizira pa thanzi la mtima.

• Malalanje ili ndi 2.3 g ya fiber pa 100 g zipatso. Ndi iyo, mutha kusintha ntchito ya m'mimba ndi microflora yamatumbo. Malalanje amawonjezera chitetezo chokwanira komanso amachepetsa cholesterol plaques.
• Persimmon. Pafupifupi 6 g yazakudya zamafuta pa chipatso chilichonse. Imachepetsa njala chifukwa cha pectin yomwe ilimo, yomwe imalepheretsa shuga.

Zakudya zomwe zimakhala ndi fiber yambiri

CHIKWANGWANI - imodzi mwazinthu zabwino zochepetsera thupi, kukhalanso ndi ntchito yoyenerera m'matumbo. Chifukwa chake, munthu aliyense yemwe amasamala zaumoyo wake ayenera kuphatikiza zakudya zokhala ndi fiber mu zakudya zake za tsiku ndi tsiku kuti athetse poizoni m'thupi, kupewa matenda a mtima.

CHIKWANGWANI chimagawika m'mitundu iwiri:

Zakudya zamafuta ambiri amtundu woyamba, - maapulo, kabichi, zipatso za malalanje, broccoli, ufa wopanda mafuta, zipatso zosiyanasiyana, mbewu, oats. Zingwe zoterezi zimatha kusanduka ngati mafuta onunkhira, zimagwira bwino kwambiri m'mimba.

CHIKWANGWANI CHOLEKA mu zakudya monga nyemba, mbewu (makamaka mu chipolopolo chawo), m'masamba ndi zipatso.

Ndi zakudya ziti zomwe zimakhala ndi fiber?

20-30 magalamu a CHIKWANGWANI ndikokwanira kuti munthu wamkulu azitha kupewa mavuto a chimbudzi, microflora yamatumbo, kuchotsedwa kwa poizoni ndi zitsulo zolemera. Chifukwa chake, ndikofunikira kudziwa zakudya zomwe zimakhala ndi fiber.

Zomera zambiri zokhala ndi:

Mndandanda wazakudya zomwe zimakhala ndi fiber zambiri zimayamba ndi masamba wamba. Kaloti, nkhaka, tomato, beets, nandolo, nyemba, broccoli, radara - masamba okhala ndi fiber.

Zinthu za CHIKWANGWANI zimaphatikizanso zipatso, zipatso ndi mtedza. Makamaka peyala, apulo, mphesa, mapichesi, pistachios ndi nkhuyu.

Koma zabwino kwambiri pazenera ndi:

mitundu ina ya mbewu zonse.

Makamaka zothandiza mkate wa chinangwa.

Chonde dziwani kuti zakudya zamafuta ambiri zimayenera kudyedwa mwatsopano, sayenera kuzunzidwa ndi kutentha.

Pewani izi: inulin, polydextrose, maltodextrin.

Anthu ambiri amadya mkaka, nsomba, nyama, tchizi, poganiza kuti amalemeretsa thupi lawo ndi ulusi wothandiza, koma tikuzindikira izi ndi zakudya zopanda fiber.

Kuchuluka kwa CHIKWANGWANI mu chakudya

Mndandanda wazakudya zambiri zokhala ndi fiber. Kuchuluka kwa CHIKWANGWANI kumapangidwe akuwonetsedwa pa magalamu 100:

Nyemba ndi nandolo - 15%,

Mpunga ndi tirigu - 8%,

Mafuta ndi barele - 8-10%,

Mtedza, amondi, maolivi - 10-15%,

Watsopano masamba - 2-5%. Masamba okhala ndi CHIKWANGWANI kwambiri: nandolo wobiriwira, mphukira za Brussels, broccoli, katsitsumzukwa, kaloti,

Zipatso - 3-7%. Ma rasipiberi ndi mabulosi akuda ali ndi ulusi wambiri,

Zipatso ndi zipatso za malalanje - 5-10%. Fiber zambiri zimapezeka pazotsatira: nthochi, mapichesi, mapeyala ndi maapulo.

Zingwe pazenera

Mutha kupanga chakudya mwachangu ndikuphatikiza zakudya zomwe zimakhala ndi fiber. lofalitsidwa ndi econet.ru

Nkomadzina

Zipatso ndi zipatso

Zochepa sizikudziwika komwe zipatso ndi zipatso zili ndi michere yazakudya. Pali fiber yambiri mu zipatso zouma, madeti, zoumba zouma, zouma zouma. Ngati chakudya cham'mawa cha munthu chikakhala ndi chakudya chathanzi, amalimbikitsidwa mphamvu tsiku lonse.

M'pofunika kudya pafupipafupi:

Zipatso izi zimachotsa thupi la kusowa kwa fiber.

Mndandanda wa kuchuluka kwa fiber mu chakudya

Mawonekedwe amachokera pa fiber mu magalamu pa ntchito iliyonse

Zakudya za michere kuti muchepetse thupi

Chakudya chosiyanasiyana sikuti ndi mwayi weniweni wokhala ndi thanzi labwino komanso wowoneka bwino, komanso njira yabwino yochepetsera thupi mukadzaza zakudya zanu ndi mitundu yambiri ya fiber.

Izi zimatenga poizoni ndi kuchuluka kwambiri kwa mafuta, kuti kuthandizidwe mopitilira ndikuchotsa m'thupi.

Kuyeretsa kotereku kumathandiza kuti chimbudzi chikhale ndi mphamvu komanso matumbo. Kuphatikiza apo, kuchuluka kwa shuga ndi cholesterol m'magazi kudzachepa, ndipo iyi ndi njira yachindunji yochepetsera thupi, ndipo palibe mankhwala owotcha mafuta omwe amafunikira.

Zomwe zimayenera kukhala za tsiku ndi tsiku za fiber, zotsatirapo za bongo ndi kuchepa

Wachikulire ayenera kudya magalamu 25-30 a fiber patsiku. Munthawi yakubereka mwana, mayi ayenera kulandira kukonzekera kwa fiber, popeza chinthuchi chimathandiza mayi woyembekezera kusintha matumbo ndikuchotsa kudzimbidwa.

Zofunika! Simuyenera kudzilimbitsa nokha, kudzipangira zakudya zina zowonjezera. Kudzilamulira nokha kwa fiber mu chakudya sikuti kumangothandiza, koma kumatha kuyipitsa thupi lonse.

Pokonzekera zakudya zoyenera, muyenera kufunsa dokotala!

Ndikusowa kwa fiber, zizindikiro zotsatirazi zimatha kuchitika:

• matenda a ndulu
• kudzimbidwa pafupipafupi
• zotupa zamkati ndi zakunja,
• mavuto am'mimba
• matenda osiyanasiyana matumbo
• chiopsezo chokhala ndi matenda a shuga komanso matenda am'mimba.

Ngakhale izi, kugwiritsa ntchito mankhwala osokoneza bongo pazakudya kungayambitsenso zizindikiro zosasangalatsa.

Nthawi zambiri zimayambitsa kukwezeka, kutulutsa, kupweteka m'matumbo. Kuphatikiza apo, pali kuwonongeka m'makina a mayamwidwe a michere, mavitamini ndi zina zofunika.

Contraindication ogwiritsa ntchito ulusi ndi matenda otupa am'matumbo ndi m'mimba, matenda opatsirana. CHIKWANGWANI mthupi la munthu chimachita ntchito yofunika kwambiri. Komabe, ndikofunikira kufikira kukonzekera kwa mgonero ndiudindo komanso mosamala.

Zipatso ndi zipatso

CHIKWANGWANI chimaperekedwa kwa thupi ndi zipatso za zipatso (mapeyala, maapulo, ma apricots, mphesa, nthochi), komanso zipatso (currants, raspberries, sitiroberi). Zipatso zouma ziyenera kupezekanso muzakudya - zoumba zouma zouma, zipatso.

Fayilo yambiri imakhala mu peel, koma iyenera kukumbukiridwa kuti zipatso zakunja, pofuna kusungitsa ndi kusungitsa nthawi yayitali, zimagwiritsidwa ntchito mwapadera. Peel yochokera kumayiko akunja iyenera kudulidwa kapena kutsukidwa bwino pansi pa madzi akumwa pogwiritsa ntchito chinkhupule cholimba.

Ndikulimbikitsidwa kudya zipatso ndi zipatso zonse. Mukufuna kumwa juisi? Ndikofunikira kumeza ndi zamkati, ndiye kuti kuchuluka kwamaluwa owonjezera kumapulumutsidwa.

Gwero labwino kwambiri lazakudya zodyera ndi zipatso zam'munda. Ndikofunika kuphatikiza mbatata, kabichi, kaloti, beets, nkhaka, katsitsumzukwa, sipinachi, komanso nthito - mphodza, nyemba, nandolo.

Pa chithandizo cha kutentha, ulusi wopanda pake umawonongeka pang'ono. Makonda ayenera kuperekedwa kwa ndiwo zamasamba zomwe zingadye zosaphika.

Ma Walnuts ndi ma hazelnuts, ma cashews, ma almond aiwisi, chinangwa, komanso ma pistachios, okazinga pang'ono popanda mafuta ndi mchere, amatha kudzitama mokwanira.

Kuphatikiza pa zomwe zili pamwambazi, tikulimbikitsidwa kudya mbewu za fulakesi, dzungu ndi mbewu za mpendadzuwa. Pogula zinthu za ufa, ndibwino kusankha pasitala wopangidwa kuchokera ku tirigu wa durum ndi mkate wathunthu.

Zosungunuka ndi Zosapindika

Ndi chizolowezi kugawanitsa fiber kukhala mitundu yosungunuka komanso yosasungunuka. Thupi limafunikira mitundu yonse iwiri yamafuta. Chakudya chambiri chomwe chimakhala patebulopo, chimakhala chosavuta kwambiri.

Zingwe za coarse sizikuwonongeka. Amatsatsa madzi, kuonjezera ndowe. Kudutsa matumbo mumayendedwe, ulusi umachotsa ma slags achikale.

Gome: Mafuta osungunuka mu zakudya (pectins)

Pectins imakhala mu fiber yosungunuka. Chiwerengero chawo chimasiyana malinga ndi mitundu, kuchuluka kwa kucha ndi zinthu zina. Kuphatikiza pa pectins, ulusi wazakudya umakhala ndi inulin, ntchofu, chingamu, ma resini achilengedwe. Zinthu izi zimakhudzidwa ndimayendedwe oyeretsa magazi, kuchotsa poizoni ndi ma asidi a bile mu minofu, ndikuchotsa cholesterol yoyipa.

Mulingo wazogwiritsidwa ntchito

Zakudya zamafuta ambiri zimalimbikitsidwa kwa aliyense kuyambira ali mwana. Mulingo watsiku ndi tsiku ndi:

• Kufikira zaka 4 - 19 g,
• Kufikira zaka 8 - 25 g,
• Anyamata ochepera zaka 13 - 31 g,
• Achinyamata ndi amuna akuluakulu - mpaka 38 g,
• Atsikana ndi amayi - tsiku lililonse 25-30 g.

Pa nthawi ya pakati, kuchuluka kwa fiber komwe kumadwalabe kumakhala komweko. CHIKWANGWANI chomera chimathandizira matumbo ntchito ndikuthandizira amayi oyembekezera kuti athe kudzimbidwa.

Zolemba za kuyamwa kwa fiber

Anthu ambiri amadziwa kuti pali zakudya zomwe zili ndi chisonyezo chambiri komanso chotsika cha glycemic. Zakale kwambiri zimapatsa mphamvu thupi, zimathandizira kutsitsidwa kwamafuta komanso zimawononga shuga.

Zakudya za fiber zochuluka zimakhala ndi GI yotsika ndipo zimakamizidwa pang'onopang'ono. Chifukwa chakuti ntchito yopukusa chakudya imachitika pang'onopang'ono, katundu pa zikondamoyo amachepa. Kwa anthu omwe amakonda kwambiri matenda ashuga, ulusi umathandiza kupewetsa kuchuluka kwa shuga m'magazi.

Langizo: Mukamadya zakudya zokhala ndi fiber zambiri, muyenera kumwa madzi okwanira - malita pafupifupi 2,5 patsiku. Kupanda kutero, cellulose yazakudya itayika ntchito yake yotsatsa.

Kalori kupita ku Fiber Ratio

Ngakhale zili ndi fiber zambiri, zipatso zina siziyenera kudyedwa pakudya. Nthawi zambiri amakhala ndi index yamafuta a glycemic ndipo amakhala ndi shuga wambiri, yemwe amawononga kulemera. Chifukwa chake, musanapangire mndandanda wazakudya, ndikofunikira kuti muwerenge kuchuluka kwa BZHU, zomwe zili ndi kalori komanso kuchuluka kwa fiber.

Tchalitchi chaCoror wolemera