CHIKWANGWANI ndi chimodzi mwa zinthu zambiri za mbewu, zomwe ndi chimodzi mwazomwe zimapangika pakapangidwe kazenera maselo. CHIKWANGWANI chimathandiza kwambiri, chimanyamula phindu lambiri lothandizira thupi, osafunikira, monga zinthu zina
Pazakudya, alibe wofanana naye. Zakudya zoyenera, kukhala ndi moyo wathanzi komanso zowuma pa fiber ndizopangira zotsatira zofunika pa thupi.
Ndi kugwiritsa ntchito bwino kwa fiber kuti muchepetse kunenepa, mutha kukwanitsa mwachangu kutayika kwa mapaundi owonjezera m'malo oyenera.
Kudya CHIKWANGWANI Moyenera - Zabwino Kwa Thanzi Lanu
Pakadali pano, njira imodzi yotchuka kwambiri yochepetsera thupi ndiyo kutenga ma fiber owuma (Siberian). Ndiosavuta kugwiritsa ntchito: pamimba yopanda kanthu kapena theka la ola musanadye, idyani zamkati.
Ubwino wa fiber ndiwodziwikiratu:
- Padziko lonse lapansi amatengedwa ngati njira yachilengedwe yochepetsera kunenepa.
- Zimathandizira kuyeretsa m'mimba ndi matumbo kuchokera kuzakumwa zoopsa.
- Imasintha kapena kubwezeretsa njira ya metabolic.
- Amathetsa mavuto akudya m'mimba ambiri.
Kuti muchite izi, sakanizani supuni ziwiri (ndi phiri) zouma zouma ndi kefir, yogurt yamafuta ochepa kapena madzi owonda ndi zamkati. Mukatha kudya, ndikofunikira kuti musadye mphindi makumi atatu mpaka makumi anayi.
Tcherani khutu! Kuchepetsa nthawi ya chimbudzi cha zakudya zopezeka mthupi, CHIKWANGWANI chimathandizira njira yochotsera zotsalazo, potero amachepetsa kuyamwa kwa mafuta m'makoma am'mimba.
Chifukwa chake, amalepheretsa kupanga mafuta atsopano a thupi.
Chifukwa cha kutaya bwino kwa poizoni ndi poizoni, chitetezo chokwanira chimakwera kwambiri, mavuto a patulo amazimiririka, komanso kudzimbidwa kwa matenda ashuga sichachilendo.
CHIKWANGWANI chimagwiritsidwa ntchito ngati:
- chotchinga kukula kwa zotupa m'mimba;
- zopinga maselo a khansa m'makoma a koloni;
- kupewa mitsempha ya varicose ndi mitsempha ya mitsempha;
- fiber imathetsa kuthekera kwa matenda ashuga.
Chifukwa chakuti ngakhale m'mimba kapena matumbo sangathe kugaya CHIKWANGWANI chomera, ndi njira yabwino kwambiri yopatsirira mabakiteriya am'mimba.
Bacteria wopangidwa m'matumbo:
- michere yachinsinsi;
- imathandizira kayendedwe kazinthu zosiyanasiyana zamthupi;
- amapanga mosavuta digestible (kuwala) mafuta acids (gwero lalikulu lamphamvu zachilengedwe, magwiridwe antchito a chakudya chamagulu).
Zakudya zamadzimadzi zimatsitsa cholesterol ndi shuga m'magazi a anthu.
Kachigawo kakang'ono ka cholesterol kamene kamayatsidwa sikamachotsedwa m'thupi mwachilengedwe, ndipo ambiri, akalumikizana ndi fiber, amasungunula mafuta m'matumbo ang'onoang'ono.
Zosiyanasiyana zamaluwa zoonda
CHIKWANGWANI (granulosis) sichikhala bwino - ndi lignin ndi mapadi. Kwenikweni, ulusi wotere umapezeka mumasamba, zipatso, nyemba ndi mbewu za tirigu (CHIKWANGWANI cha tirigu, fisi yamkaka).
Granulosis ili ndi katundu wotupa pakatikati kamadzimadzi ngati siponji. Chifukwa chake, zimathandizira kuchotsedwa kwadzidzidzi kwa cholesterol yoyipa m'thupi ndi kuthira kwam'mimba madzi osefukira; neutralates bile zidulo zopezeka m'matumbo.
Mwachilengedwe, mumakhala mitundu yosungunuka:
- Sungani m'miyendo.
- Pectin mu zipatso.
- Mumitundu yonse yamadzi am'nyanja - alginase.
- Mu oats ndi barele - helicellulose.
Pectin imatenga ma asidi a bile ndi ma lipids ovulaza omwe ndi osafunikira kwa thupi, kulepheretsa kwawo kulowa m'magazi. CHIKWANGWANI chamtunduwu chimamwa madzi ambiri ndikusintha ngati chinthu chamafuta.
CHIKWANGWANI, chifukwa cha kuchuluka kwake kwakukulu, chimadzaza bwino m'mimba, chomwe chimatsimikizira munthu kumva kwamtendere komanso kutha kwa kumva kopweteka kwamva njala.
Lingaliro la akatswiri azakudya zathanzi
Momwe mungatengere fiber kuti muchepetse kulemera koyenera? Ma Dietitians amatha kupereka yankho ku funso ili. Pankhaniyi, madokotala sagwirizana: kugwiritsa ntchito fiber tsiku lililonse kumachulukitsa mphamvu ya zinthu zomwe zimagwiritsidwa ntchito, kumachepetsa kuchuluka kwa poizoni ndi poizoni.
Pankhaniyi, muyenera kutsatira zakudya zochepa zamafuta ndi mafuta owopsa.
Zakudya zamafuta ambiri
Pamwamba pa mbewu, nthanga, nyemba, zipatso ndi ndiwo zamasamba ndizochulukirapo kuposa izi zamkati. Ndikofunika kuphatikiza muzakudya zanu:
- nyemba zobiriwira;
- broccoli
- kaloti;
- nandolo zazing'ono;
- nkhaka peel;
- maapulo
- Brussels imamera
- tirigu wathunthu ndi barele;
- belu tsabola.
Zakudya izi zimakhala ndi mitundu yambiri ya fiber.
Zipatso, masamba osasambulika, mphukira za mpiru wobiriwira ndi tirigu wathunthu amadziwika ndi zamkati moyenera. Chifukwa chake, chakudya chozikidwa pa fiber chimafuna kudya pafupipafupi chakudya ichi.
Monga zakudya zilizonse, kuchepetsa thupi pogwiritsa ntchito fiber kumakhala ndi zovuta zake:
- kuyamwa kashiamu ndi thupi;
- chisangalalo;
- matumbo colic.
Popeza CHIKWANGWANI chimakhala ndi zoperewera zochepa, kudya koteroko kumakhudza anthu omwe ali ndi matenda opatsirana am'mimba, zilonda zam'mimba zowonekera, komanso colitis.
Simungathe kuchita popanda iwo
Zakudya zambiri mu fiber ndiye maziko a chakudya chopatsa thanzi, popeza zimathandizira kugaya chakudya pamimba. Pakutupa, utsi wopanda pake umatsuka m'mimba momwemo ngati burashi.
Amasinthasintha microflora yamatumbo pochotsa mabakiteriya oyipa, poizoni ndi zoopsa. Zomwe zimathandizira kuthamangitsidwa kwa cholesterol yowonjezera, imatenga zinthu zapoizoni, minyewa ya fibrous ndi malo abwino kwambiri opangira ma enzymes ofunikira komanso tizilombo. Ubwino wake ndiwodziwikiratu.
Ndi kuchepa kwa fiber, zovuta za metabolic zimachitika. Kenako, monga chinthuchi chingalepheretse mapangidwe a calcium m'mitsempha ya bile ndipo amayamba kutupa m'matumbo.
Zakudya zokhala ndi CHIKWANGWANI zimalepheretsa kunenepa kwambiri komanso matenda a shuga. Omwe akufuna kuchepa thupi moyenera, muyenera kuwaphatikizanso muzakudya zanu. Mothandizidwa ndi chakudya chotere, kumverera kwodzaza msanga kumachitika, ndipo thupi silodzaza ndi zopatsa mphamvu zochuluka.
Chakudya cham'mawa, ndibwino kudya chimanga, granola, m'malo mwa kagawo ka mkate wa tirigu, womwe umangokhala ndi magalamu ½ a fiber, mutha kudya mkate wa khirisipi. Kutha kuleka zokhwasula, m'malo mwa buns, ndibwino kudya maapulo kapena malalanje. Oatmeal yokhala ndi matenda a shuga a 2 ndiabwino kwambiri.
Zakudyazo ziyenera kuwerengedwa molondola. Mwachitsanzo:
- lalanje limodzi - 2 g;
- mbale ya letesi, kaloti - 2,4 magalamu a fiber;
- mkate wa rye - 1,0, buledi woyera - 0,5 magalamu, omwe ali ndi chinangwa - 1.5 g;
- kuchuluka kwa tsiku ndi tsiku la khrisimasi - 100 gr (kulongedza).
Kusinthana ndi zakudya zamafuta ambiri kumachitika pang'onopang'ono. Kupanda kutero, mutha kukwiyitsa m'mimba. CHIKWANGWANI chapadera cha kuchepa thupi chimagulitsidwa ku malo ogulitsa mankhwala.
Momwe mungadye ndi fiber
Zakudyazi adapangira masabata awiri. Ndikofunikira kumwa lita imodzi ya peresenti kefir patsiku. Mu 200 ml ya zakumwa zilizonse, mapiritsi amtundu wa mankhwala owonjezera amachepetsa (2 tsp). M'malo mwa kefir, mutha kugwiritsa ntchito yogurt yamafuta ochepa.
Pa tsiku lomwelo ndikololedwa kudya chipatso chimodzi ndi masamba awiri (osaposa 200 gramu). Zakudya izi ndizothandiza chifukwa mkati mwake simukhala ndi chisoni. Izi zimachitika chifukwa chodzaza m'mimba ndi CHIKWANGWANI.
Pazakudya izi, nthawi ndi nthawi mumatha kukonza masiku osala kudya. Pazomwezi, lita imodzi ya kefir (yogati) imagawidwa m'magulu anayi ndipo muchilichonse chofunikira muyenera kuwonjezera 2 tsp. CHIKWANGWANI Njira yofatsa kwambiri ndiyo chakudya chamagulu atatu patsiku, kuwonjezera kwa ulusi pachakudya cha tsiku ndi tsiku.
