Ndi zakudya ziti zomwe zimakhala ndi fiber zambiri komanso zofunikira

Tsopano aliyense akudziwa kuti buledi wa tirigu wathunthu ndi wathanzi kuposa loyera, chimanga ndi bwino kuposa chophika chambiri, chosakonzedwa, ndipo kabichi sichimadzutsa shuga ndipo ndiwothandiza kwambiri matenda ashuga. Zakudya zonsezi ndizopamwamba kwambiri.

Simatha kugaya m'mimba, ilibe chakudya, sichimapatsa mphamvu. Ngakhale "zopanda pake" zonsezi, ndipo m'njira zambiri chifukwa cha iwo, fiber imatha kupewa matenda ena am'mimba, imathandiza kulimbana ndi kunenepa komanso kuthana ndi matenda a shuga. Tilankhule zambiri za zinthu zopindulitsa mu fiber, ndi zakudya ziti zomwe muli nazo, kuchuluka kwake zomwe mungafune ndikuzidya tsiku lililonse.

Kodi fiber ndi chiyani?

CHIKWANGWANI, kapena cellulose, ndi cha gulu la zakudya. Ndi polysaccharide yomwe imazungulira makoma a maselo a chomera. Ntchito zake zazikulu ndikuthandizira komanso kuteteza, ndi mtundu wa mafupa a chomera. Fiber zambiri mumitengo ya mitengo ndi zitsamba za fibrous, mwachitsanzo, mu nyale. Mu zopangidwa ndi zakudya, cellulose imagawidwa mosiyanasiyana, gawo lalikulu limayambira, peel, chipolopolo cha mbewu.

Matenda a shuga ndi kupsinjika kudzakhala chinthu chakale

• Matenda a shuga -95%
• Kuthetsa kwa mitsempha thrombosis - 70%
• Kuthetsa kwa kugunda kwamtima kwamphamvu -90%
• Kuthana ndi kuthamanga kwa magazi - 92%
• Kuwonjezeka kwa mphamvu masana, kukonza kugona usiku -97%

Munthu nthawi zonse amadya ulusi wambiri, chifukwa zakudya zamasamba nthawi zonse zimakhala chakudya chake chachikulu. M'nyengo yotentha inali masamba abwino, nthawi yozizira - masamba osawidwa kapena omwe amasungidwa kosungira kwa nthawi yayitali. M'mimba mwake mumagwiritsidwa ntchito kuthana ndi mavutidwe akuluakulu a roughage, adasinthira ntchito yake kukhala chakudya chamafuta ambiri.

Tsopano patebulo lathu, zakudya zosavomerezeka ndi fiber ndizambiri, koma kuchuluka kwa shuga woyengedwa kumakhala kwakukulu. Zotsatira zake, timadya zopatsa mphamvu zochulukirapo kuposa momwe timafunira, chakudya chimayatsidwa kwa nthawi yayitali, thupi limadyetsedwa ndi poizoni, kudzimbidwa kumachitika pafupipafupi, kukwera kwa nthawi yayitali m'magazi a shuga kumachitika. Zakudya zoterezi ndizomwe zimayambitsa kusokonekera mu kagayidwe kachakudya komanso kuchuluka kwa matenda ashuga.

Amachita bwanji

Udindo wa fiber mu thupi la munthu:

1. Zakudya zomwe zimakhala ndi fiber zambiri zimayenera kutafunidwa nthawi yayitali, pomwe malovu, timadziti tam'mimba, ndi bile zimatulutsidwa. Thupi limakonzekera chimbudzi chamadongosolo.
2. Kutafuna kwakutali kumatsuka mano, kukonza mano. Chifukwa chake, ulusi umayamba kubweretsa phindu pamkamwa wamkamwa.
3. Mphamvu yam'mimba imayenda bwino. Zingwe zopangira zakudya zimathandizira kuyenda kwa zinthu m'matumbo am'mimba, kupanga pamodzi ndi chakudya china chomwe chimakhala chosavuta kukankhira kutsogolo kwa makoma a matumbo.
4. Fiber imapanga voliyumu popanda kuwonjezera zopatsa mphamvu. Chifukwa chake, kumva kuti mukusuntha kumachitika mwachangu, munthu samadya mopambanitsa. Zakudya zamafuta ambiri zimakuthandizani kuti muchepetse kunenepa.
5. Chifukwa cha kuchuluka komweko, matumbo amakhala opanda kanthu, kudzimbidwa komanso kuledzera sizichitika, zomwe zimachepetsa mwayi wa matenda otupa m'matumbo am'mimba, zotupa za m'mimba komanso khansa ya m'magazi, zimachepetsa mapangidwe a mpweya.
6. CHIKWANGWANI chimamanga ndikuchotsa gawo la cholesterol ku zakudya ndi ma asidi a bile. Izi zimachepetsa chiopsezo cha zovuta za matenda ashuga - mtima.
7. CHIKWANGWANI chimadyetsedwa ndi mabakiteriya omwe amapanga matumbo a microflora. Amalimbana ndi tizilombo tosaoneka bwino, timapanga ma amino acid ndi mavitamini ena.
8. Ndipo pamapeto pake, ulusi umachepetsa kuyamwa kwa shuga m'matumbo. Glucose m'magazi imakwera pang'onopang'ono, kapamba sayenera kugwira ntchito mwadzidzidzi. Chifukwa cha izi, kukana kale insulini sikumachitika kapena kuchepa, kubwezeretsedwa kwa shuga ndikosavuta kukwaniritsa.

Magwero abwino kwambiri a fiber

Zogulitsa zakudya nthawi zambiri zimayikidwa m'magulu kutengera ndi chiyambi komanso phindu lazakudya. Zogulitsa zapafupi zimakhala ndi pafupifupi fiber yofanana. Titha kunena mosapita m'mbali kuti mu chikho cha zipatso mudzakhala pafupifupi 2 g wa fiber, masamba - 3 g, nyemba - 4 g, ndipo m'mbale yodyera simudzakhala konse. Koma pagulu lirilonse pamakhalanso ochita masewera olimbitsa thupi omwe amapezeka pakudya kwa fiber. Ayeneranso kupanga zakudya zawo kuti azitha kupeza kuchuluka kosowa.

Masamba ndi amadyera

Mu matenda ashuga, masamba ndi zitsamba ziyenera kukhala gwero lalikulu la fiber mu chakudya. Makonda azipatsidwa ndiwo zosaphika zamasamba, popeza nthawi yamatenthedwe kutentha gawo lina la zakudya limatayika.

Zomera zojambula:

• mapeyala
• nandolo zobiriwira;
• Brussels imamera;
• nyemba zobiriwira;
• parsley;
• biringanya;
• broccoli
• beets ndi nsonga zake;
• kaloti.

Mbale ndi pasitala

Kugwiritsa ntchito mbewu monga matenda ashuga kumakhala kochepa, ndiye muyenera kusankha athanzi kwambiri, komwe kumakhala chakudya chochepa komanso michere yambiri:

• balere;
• lonse oatmeal (osati phala);
• zitsamba;
• ngale barele.

Mukamaphika phala musayese kugaya, kuti mukhale ndi zakudya zambiri. Kuphika mu thermos kumawerengedwa kuti ndi kwabwino kwambiri: madzulo kutsanulira phala losambitsidwa ndi madzi otentha ndikusiya mpaka m'mawa.

Pasitala ndiwabwino kuposa tirigu wathunthu, mwa iwo mumakhala michere yambiri - 8% motsutsana ndi 3.5% mu pasitala wopangidwa kuchokera ku premium ufa.

Ziphuphu

M'miyendo, mumapezeka mitundu yambiri: 11-13% mu soya, nyemba, mphodza, nandolo; pafupifupi 9% mumapichesi ndi anapiye. Ngakhale pali chakudya chochuluka, nthangala zimatha kukhala chakudya chabwino kapena chokolera cha odwala matenda ashuga.

Zipatso ndi timadziti

Zipatso zimadyedwa popanda kusenda, chifukwa ndipamene ma peyala ambiri amakhala. Mwachitsanzo, mu apulo 4 magalamu a fiber, ndi chimodzimodzi, koma peeled - 2 okha.

Zipatso Zabwino Kwambiri Zosangalatsa Zaz shuga:

• kusakhazikika;
• peyala;
• apulo;
• lalanje;
• Strawberry
• chipatso cha mphesa
• chitumbuwa.

Mumasamba, chifukwa cha zodabwitsa zaukadaulo wopanga, mawonekedwe a fiber akufotokozedwa magawo amitundu (pafupifupi 0,2), ambiri mwa madzi a phwetekere - 0,8%. Ndi timadziti tomwe timaphatikizidwa ndi zamkati, zinthu zimakhala bwino - CHIKWANGWANI CHAKUDYA MU MITUNDU YAULEMU chinafika pa 1.2%. Koma mulimonsemo, timadziti sitingakhale gwero la fiber.

Mtedza, mbewu ndi mafuta ake

Palibe kuchuluka kwa mtedza monga momwe anthu amaganizira - kuyambira 2 (ma cashews) mpaka 12% (ma almond). Popeza kuti zili ndi zopatsa mphamvu zambiri (pafupifupi k600 kcal), sizingatheke kupeza zakudya zokwanira kuchokera kwa iwo.

Pali fiber 5% m'mbewu za mpendadzuwa, koma palibe cellulose mumafuta aliwonse az masamba, yonseyi imangokhala pakupanga zinyalala - mafuta.

Zanyama

Mkaka ndi zinthu zomwe zimapanga, mazira, nyama, nyama yampaka komanso nsomba sizikhala ndi CHIKWANGWANI, motero ndikofunika kuti ziziphatika ndi chakudya chakecho.

Tchati Chachakudya Chapamwamba

Mndandanda wazogulitsa zomwe zili ndi zopatsa mphamvu, zopatsa mphamvu ndi chakudya zina:

Kulimbikitsidwa Kudya

Tsiku lililonse, kuchokera ku 20 mpaka 40 g wa CHIKWANGWANI ayenera kuphatikizidwa ndi zakudya za munthu wamkulu.

Kaya thupi lipeza mokwanira umatha kutsimikizika ndi kuchuluka kwa matumbo. Ngati ndowe zimapukusidwa tsiku lililonse popanda zipsinjo zamatsenga kapena zotsekemera, pali chakudya chokwanira mu michere. Chakudya chopanda mulingo woyenera umatha kukhala m'matumbo kwa masiku opitilira 3.

Momwe mungakulitsire kudya kwa fiber

Momwe mungasinthire zakudya kuti mutha kukhala ndi fiber zokwanira mkati mwake:

1. Onani momwe zakudya zimakhalira patebulo lanu. Ganizirani zokonda zachilengedwe, musagule zinthu zomalizidwa.
2. Chepetsani nthawi yochizira kutentha pazakudya zamafuta ambiri.
3. Imwani 1.5 malita amadzimadzi patsiku. Anthu okhala ndi madzi owonjezera amafunikira zoposa. Kuchuluka kwamadzi amadzimadzi patsiku = kulemera x 30 ml.
4. Pazakudya zokhala ndi matenda ashuga, gwiritsani ntchito zipatso zosafunidwa, osati mchere.
5. Dzazani zakudya zanu ndi michere yazakudya pang'onopang'ono, kwa masabata angapo, kuti chimbudzi chikhale ndi nthawi yosinthira kusintha.
6. Khalani ndi chizolowezi chokhala ndi masamba atsopano mufiriji ndikupanga masaladi awiri patsiku.
7. Osagwiritsa ntchito blender pogaya zakudya zokhala ndi fiber zambiri, chifukwa izi zimawonjezera mphamvu zake.
8. Onani ngati mwayamba kudya zakudya zamafuta pambuyo pakusintha kadyedwe kanu. Pimani shuga wanu wamagazi pafupipafupi ndipo onani njira zina zomwe zingabweze matenda ashuga.

Kuchepetsa Mphamvu

Kudzaza thirakiti la m'mimba ndikutupa mkati mwake, CHIKWANGWANI chimagwira pama receptor omwe amakhala pamakoma am'mimba ndikudziwitsa ubongo kuti mkati mwake muli chakudya chokwanira. Nthawi yomweyo, munthu amamva kuperewera.

Pali zakudya zomwe zimagwiritsa ntchito izi. Amagwiritsa ntchito chakudya chokha, makamaka cholemera mu fiber, kapena cellulose yochokera ku pharmacy imawonjezeredwa ku zakudya zama calori zochepa. Mwachitsanzo, kefir zakudya - magalasi anayi a kefir amaledzera patsiku, iliyonse yomwe imakhala ndi supuni ya fiber. Kwa odwala matenda a shuga, zakudya zoterezi ndizotheka kokha ndi mtundu wofatsa wa 2 komanso kwa kanthawi kochepa. Ngati wodwala matenda ashuga amwa mankhwala, zoletsa zotere zimayambitsa hypoglycemia.

Zovuta Zaumoyo Zochulukirapo CHIKWATA

Kudya kwa fiber kuposa zabwinobwino sikutanthauza konse kuwonjezeka kwakamodzimodzi pakuthandizira chakudya. Ngati mumakonda kupitilira malire a 50 g patsiku, zovuta zaumoyo ndizotheka, kuchuluka kwa CHIKWANGWANI kumakhala kovulaza ngati pakusokonezeka m'matumbo am'mimba, kusintha kwa acidity chifukwa cha kutupa, ndi matenda.

Kugwiritsa ntchito zoposa 50 g patsiku kumabweretsa kuyamwa kosakwanira kwa michere ndi mavitamini, kumalepheretsa kuyamwa kwa zinc, calcium ndi iron. Fiber zowonjezera zimasokoneza kuwonongeka kwa zakudya zamafuta, zomwe zikutanthauza kuti zimalepheretsa munthu kukhala ndi mavitamini osungunuka - A, E, D, K.

Ngati CHIKWANGWANI chamagulu m'zakudya chikula kwambiri, njira zimbudzi zimasokonekera, kutulutsa, colic, kutsekula m'mimba kumachitika. Tisaiwale za mtundu wokwanira wa zakumwa, chifukwa chake cellulose imakhala ndi zotsatirapo zake - imapangitsa kudzimbidwa.

Nutritionists samalimbikitsa kuti chiwonjezerocho chikuwonjezedwa pafupipafupi ndi chakudya mu mawonekedwe a chinangwa kapena ma flakes ochita kupanga, ndibwino kusintha zakudya zanu. Pazakudya zopatsa thanzi, zopatsa thanzi, kusowa kwa fiber sikungatheke.