CHIKWANGWANI ndi foda yopanda kanthu, misa iliyonse yachilengedwe yopanga imakhala ndi iyo, ikayikidwa mumadzi, ulusi umayamba kutupira, ndikukula. Uwu ndiye phindu lalikulu la fiber ndi chakudya chilichonse chomwe chilimo.
Madokotala amagwiritsa ntchito zinthu zomwe zimakhala ndi mafuta ambiri kuyeretsa m'mimba, kukonza momwe zimagwirira ntchito, ndikuchepetsa thupi mu shuga. Chachilendo komanso kupadera kwa fiber ndizoti sizitha kugaya ndikuphwanya, chifukwa chake ndizothandiza kwambiri ngati unyinji wonyamula chifukwa cholimbikitsira matumbo.
Kugwiritsa ntchito kwa fiber kumathandizira kumasula chimbudzi cham'mimba kuchoka pazakudya, kusuntha kwa fiber kumachotsa kudziunjikira kwachilengedwe, kuyeretsa villi ya epithelium yomwe ikuyenda m'matumbo.
Kudya pafupipafupi kwa fiber mu shuga kumapangitsa kuti cholesterol, kagayidwe kachakudya kagayidwe kake ka magazi, imakulitsa kuchuluka kwa insulin m'magazi. Zakudya zokhala ndi CHIKWANGWANI zimachulukanso bwino, zimakhutitsa wodwalayo mpaka kalekale, ndipo pamakhala zopatsa mphamvu zochepa.
Ndizodziwika bwino kuti ndikokwanira kudya pafupifupi 20 magalamu a fiber patsiku. Masiku ano, popanda mavuto, mutha kugula mapiritsi omwe fiber imapezeka mu kuchuluka kofunikira. Inde, ndizosavuta, koma ndibwino kudya zakudya zatsopano za fiber.
Mitundu ya CHIKWANGWANI
CHIKWANGWANI ndi chamitundu iwiri: chosungunuka komanso chosasungunuka, chilichonse chimakhudza thupi la munthu. Mafuta osungunuka pamodzi ndi madzi amapanga chinthu chokhala ngati mafuta m'matumbo. Chifukwa chake, mtundu wamtunduwu umatha kuchepetsa mayamwidwe a zakudya zamafuta ndi kuyamwa kwa glucose. Ngati pakufunika kuchepetsa shuga mu mtundu 2 wa matenda ashuga, adokotala amalimbikitsa kuti azisungunuka.
Mafuta a oat, chimanga chonse cha oatmeal, zamkati zazipatso, zipatso, zipatso za fulakesi, nandolo, nyemba ndi mtedza zidzakhala gwero labwino la phula losungunuka. Kugwiritsa ntchito mwadongosolo zinthu izi kumachepetsa shuga komanso kuchepetsa mavuto omwe amabwera chifukwa cha matenda ashuga.
CHIKWANGWANI chopanda kanthu sichikumbidwa m'matumbo, apo ayi chimatchedwa burashi. Zimathandizira kuti chakudya chizidutsa m'migawo yokugaya mwachangu, zomwe ndizofunikira kwambiri kunenepa kwambiri komanso kunenepa kwambiri. Thupi laumunthu lilibe ma enzymes apadera omwe amatha kupukusa tiziwalo timene timayamwa, motero limakhala lakuthwa:
- osagwidwa;
- osasinthidwa.
CHIKWANGWANI cha anthu odwala matenda ashuga chimakankhira zinyalala zakudya zomwe zakhala nthawi yayitali ndipo zingayambitse kuledzera kwa thupi. CHIKWANGWANI chopanda kanthu mumatha kupezeka mbewu, masamba ndi zipatso, masamba ndi tirigu.
CHIKWANGWANI chomera chimakhudza mayamwidwe a glucose, chifukwa, kuchuluka kwa glycemia ndi insulin ya mahomoni kumakhala kwabwinobwino.
Pankhaniyi, ndibwino kudya mafuta osungunuka, ndizopanda zambiri.
Kodi Siberian fiber (antidiabetes) ndi chiyani
Palibe zinthu zonunkhira komanso zowonjezera zamankhwala zowopsa mu fiber yaku Siberia; izi ndizotetezeka komanso zachilengedwe. Chogulitsachi chili ndi zinthu zambiri zofunikira, chimakhala ndi zipolopolo za tirigu ndi mapira a rye, zina zowonjezera zipatso (maapulo, ma apricots), mabulosi othandizira (ma buluu, phulusa lamapiri), mtedza (ma pine mtedza).
Chochita chamitundu yosiyanasiyana chodwala matenda amtundu wa 2 chimathandiza odwala omwe ali ndi vuto la metabolic kuti achepetse thupi ndikuyikhazikitsa. Kuphatikiza apo, mutha kuwerengera kuchuluka kwamatumbo oyenda, kuyeretsa kuchokera pakukokolola zinyalala za chakudya.
Kugwiritsa ntchito mankhwalawa pafupipafupi kumathandizira kukulitsa ndikukhala bwino kwam'mimba microflora, kukhazikika kwa ndende yamagazi, komanso kuchepetsa kuchepa kwa magazi m'thupi. Antidiabetes ipanga kuchepa kwa michere ndi mavitamini, kusintha kamvekedwe ka khungu, ndipo kadzakhala njira yoteteza matenda ambiri, kuphatikizapo kuwonongeka kwa mtima ndi mitsempha yamagazi.
Musanagwiritse ntchito, amadziwitsidwa m'madzi ofunda, pambuyo pa makonzedwe, amatsukidwa ndi madzi pang'ono:
- muzochitika za tsiku ndi tsiku zimagawidwa katatu;
- tengani mphindi 30 musanadye.
Ngati munthu wodwala matenda ashuga amagwiritsa ntchito mafuta a ku Siberia tsiku lililonse, thupi lake limawotcha pafupifupi ma calorita pafupifupi 120.
Ndemanga zotsutsana ndi matenda a shuga ku Siberiya zikuwonetsa kuti ndibwino kusagwiritsa ntchito mankhwalawa odwala matenda ashuga omwe ali ndi matenda oopsa am'mimba, omwe ali ndi zilonda zam'mimba za duodenum, komanso colitis, gastritis.
Kulowa m'mimba, CHIKWANGWANI chimapangitsa munthu kumva kuti ndi wokhazikika, chimalepheretsa kukula kwanjala, komwe kumathandiza kuchepetsa kuchepa kwa calorie. Chifukwa chake, ndizotheka kuthetsa chilakolako cham'mimba muubongo, palibe chifukwa chofuna kudya kalikonse.
Wodwala akamadya ulusi wokhala ndi chakudya chamagulu, zimakhala zosavuta kuti achepetse thupi, ndipo zotsatira zake zidzakhazikitsidwa kwa nthawi yayitali.
Chingalowe m'malo ndi CHIANI?
Ngati pazifukwa zina sizingatheke kudya fiber, koma osadya masamba ambiri, mutha kugwiritsa ntchito ena mmalo mwa izi. Mbewu za fulakesi ya fulakesi, chinangwa, psyllium, ndi cellulose ndizofanana pakukhudza kwawo thupi.
Mbewu zokhala ndi fulakesi zopakidwa mtengo ndizopanga bajeti, zitha kugulidwa mosavuta ku supermarket iliyonse kapena pa pharmacy chain. Ma flaxseeds onse amagulitsidwanso, amathanso bwino kugwiritsidwa ntchito ndi anthu odwala matenda ashuga, okhawo ayenera kuyamba kuphwanyidwa ndi khofi wowaza.
Chofunikira kwambiri ndikuti mbewu iyenera kugwiritsidwa ntchito pokhapokha isanagwiritse ntchito. Ngati mumakolola mbewu kuti mudzazigwiritse ntchito mtsogolo, mafuta achuma osaphatikizika amasanduka msanga, zomwe zimapangitsa kuti pakhale mankhwala omwe sangagwiritsidwe ntchito.
Zolemba za flaxseed zikuwonetsa kuti zili ndi chakudya chamagulu ambiri, koma ziyenera kumvetsedwa kuti m'dziko lathu sikhalidwe mwatsatanetsatane kuwonetsa chakudya:
- m'mimba;
- osagaya.
Zowonadi, palibe mafuta am'mimba ophatikizika mu flaxseed, chifukwa magalamu 100 aliwonse am'gululi amakhala ndi magalamu 5-7 okha, ndipo china chilichonse ndi foda yazomera.
Chochititsa chidwi ndi psyllium, sikuti aliyense amadziwa zomwe zili. Psillium ndikungolimbana ndi nthanga ya chomera chokhomera, chitha kugulidwa ngati mtundu wa chinangwa kapena ufa. Chogulitsachi sichimagulitsidwa kawirikawiri m'mafakitore, nthawi zambiri chimagulidwa kudzera pa intaneti. Pafupifupi 75% yazitsulo ndizosungunuka, chifukwa chowonjezera madzi, amasintha kukhala odzola.
Psillium ilibe ufulu ndipo ilibe zopatsa mphamvu.
Fiber ya oat, mapadi
Pa supuni imodzi yokha ya oat fiber, ma gramu atatu a fiber amapezeka nthawi yomweyo, mwa kuyankhula kwina, mankhwalawo alibe zodetsa, alibe mafuta ndi mapuloteni, zomwe zili ndi calorie siziro. Fiber ya oat siyikukonzedwa ndi thupi la odwala matenda ashuga, imakhala burashi yabwino kwambiri yamatumbo.
CHIKWANGWANI sichikanda makhoma am'mimba, mwakachetechete komanso mopweteka amachotsa kunja, munthu amachepetsa kulemera kawiri mwachangu. CHIKWANGWANI chitha kuwonjezeredwa m'malo mwa ufa ku mbale zophikira, ku kefir, mchere. M'malo mwake, pali maphikidwe ambiri komwe fiber imagwiritsidwa ntchito, ikhoza kukhala mikate ya mkate, zikondamoyo, makeke.
Wothandizanso wina ndi microcrystalline cellulose. Malangizo ogwiritsira ntchito akuwonetsa kuti mankhwalawa amayenera kuphatikizidwa muzakudya osati za shuga zokha, komanso a:
- atherosulinosis yamitsempha yamagazi;
- kuledzera;
- madigiri osiyanasiyana onenepa.
Cellulose ndizakudya zamafuta, zimapezeka chifukwa chakuyeretsa bwino kwa thonje cellulose. Mutha kugula malonda mumtundu wa ufa, mapiritsi.
Ikalowa m'mimba, mankhwalawo nthawi yomweyo amatenga madzimadzi, kutupa ndikudzaza malo mu chiwalo. Zotsatira za m'mimba zimapatsa ubongo chizindikiro cha kukhudzidwa; chifukwa, chilakolako chochepetsedwa chimachepetsedwa kapena kuponderezedwa kwathunthu.
Mukuyenera kudziwa kuti cellulose yotupa imatha kuyamwa michere, yomwe ingayambitse kuchepa kwa micronutrient, mavitamini. Chifukwa chake, zimafunikanso kuti mutenge mavitamini ena.
Ndikulimbikitsidwa kugwiritsa ntchito mankhwalawa ndi madzi oyera ambiri, chifukwa chake kudzimbidwa ndi mavuto ena ammimbamo zimayamba. Kuperewera kwa madzi amadzimadzi kumabweretsa kuti cellulose silingathe kutupa, iyenera kumwedwa musanadye mu mphindi 20-30. Ambiri opanga ma cellcose a microcrystalline amatsutsa kuti zotsatira za malonda zimawonekera patatha masiku 7-10 atayamba kugwiritsa ntchito pafupipafupi.
Pomaliza, ziyenera kudziwitsidwa kuti sizingatheke kuyamba kudya yambiri mwadzidzidzi, chifukwa kupangika kwamagesi kwambiri, kufalikira, nseru, kudzimbidwa kapena matenda otsekula m'mimba ayamba. Fiber zambiri zimayambitsa kuchepa kwa michere, potaziyamu, magnesium, zinc, iron ndi B mavitamini.
Ubwino wazipapo za matenda a shuga zafotokozedwera muvidiyoyi.
