Zamkatimu
CHIKWANGWANI ndi chiyani
CHIKWANGWANI, kapena ulusi wazakudya, ndi chakudya chomwe ndi gawo la zomera ndipo sichidyekezedwa ndi michere yam'mimba mthupi lathu. Zopindulitsa za CHIKWANGWANI ndi monga: kumverera kokhuta, kudziteteza kusinthasintha kwa milingo ya shuga, kutsitsa kwama cholesterol.
Kodi mumadziwa kuti posankha zakudya, simuyenera kudzisamalira nokha, komanso mabiliyoni mabakiteriya omwe amakhala m'matumbo mwathu? Amadya zomwe timadya, ndipo machitidwe awo amasiyanasiyana kwambiri kutengera zomwe timadya. Kafukufuku waposachedwa wofalitsidwa munyuzipepala ya BMJ kutsimikiziranso kuti CHIKWANGWANI ndiye chopatsa thanzi kwambiri m'matumbo. Asayansi apeza, makamaka, kuti ndi fiber yomwe imakulitsa kuchuluka kwa mabakiteriya. Akkermansia Muciniphila, Zomwe zimakhudzana ndi kulekerera kwama glucose ndi kuwonda kwa mbewa. Malinga ndi kafukufuku, kuchuluka kwa zomwe zili mkati mwake kumatha kukhala ndi thanzi labwino.
Izi zidandipangitsa kuti ndipereke gawo langa lotsatira ku fiber - lofunikira kwambiri komanso losaoneka.
Chifukwa chiyani thupi la munthu limafunikira fiber?
Ndinaganiza zophunzira mwatsatanetsatane maubwino amtundu wa thupi la munthu. CHIKWANGWANI kapena zakudya zamagetsi zitha kuchepetsa kwambiri chiwopsezo cha sitiroko, zatsimikiziridwa ndi asayansi. Chikhulupiriro chakuti zakudya zamtundu wapamwamba zimatha kuteteza matenda ena zimayambira zaka za m'ma 1970. Masiku ano, magulu ambiri asayansi amatsimikizira kuti kudya zakudya zambiri zopatsa mphamvu kungathandize kupewa kunenepa kwambiri, matenda ashuga, ndi matenda amtima monga sitiroko.
Sitiroko ndi chifukwa chachiwiri chomwe chimayambitsa kufa padziko lonse lapansi komanso chomwe chimayambitsa chilema m'maiko ambiri otukuka. Chifukwa chake, kupewa sitiroko kuyenera kukhala chofunikira kwambiri paumoyo wapadziko lonse lapansi.
Kafukufuku akuwonetsakuti kuwonjezeka kwa michere yazakudya ya 7 gramu patsiku kumalumikizidwa ndi kuchepa kwakukulu kwa 7% pachiwopsezo cha sitiroko. CHIKWANGWANI chimapezeka mu zakudya zosavuta monga maapulo kapena buckwheat. Zipatso ziwiri zokha zolemera magalamu 300 kapena magalamu 70 a buckwheat zimakhala ndi magalamu 7 a fiber.
Kupewa sitiroko kumayamba msanga. Wina amatha kupwetekedwa ali ndi zaka 50, koma zofunikira zomwe zimayambitsa matendawa zidapangidwa kwazaka zambiri. Kafukufuku wina yemwe adatsata anthu azaka 24, kuyambira 13 mpaka 36 wazaka, adapeza kuti kuchepa kwamankhwala am'mimba munthawi yachinyamata kumalumikizidwa ndi kuuma kwamitsempha. Asayansi apeza kusiyana kokhudzana ndi zakudya pakukhwimitsa kwamankhwala ngakhale kwa ana omwe ali ndi zaka 13. Izi zikutanthauza kuti akadali aang'ono ndikofunikira kudya michere yambiri yazakudya momwe zingathere.
Zogulitsa zambewu zonse, masamba, ndiwo zamasamba ndi zipatso, mtedza ndiwo magwero akulu CHIKWANGWANI.
Dziwani kuti kuwonjezera mwadzidzidzi michere yambiri pazakudya zanu kumatha kupangitsa mpweya wam'mimba, kuphulika, ndi kukokana. Onjezerani chakudya chanu pang'onopang'ono pakadutsa milungu ingapo. Izi zidzalola mabakiteriya omwe ali m'mimba kuti azitha kusintha kusintha. Komanso, imwani madzi ambiri. CHIKWANGWANI chimagwira ntchito bwino ikamamwa madzi.
Koma chimodzi mwazinthu zazikuluzikulu zamtundu wazakudya ndizothandiza pamatumbo microflora. Ndiwo ma prebiotic achilengedwe, ndiye kuti, zinthu zomwe mwachilengedwe zimapezeka muzakudya zamasamba ndipo, popanda kulowetsedwa m'mimba m'mimba, zimafufumitsidwa m'matumbo akulu, zomwe zimapangitsa kukula kwa microbiome yake. Ndipo thanzi lamatumbo ndichinsinsi cha thanzi lathupi lonse.
Kukwanira kunena kuti 80% yathu chitetezo chamthupi "chimapezeka" m'matumbo, ndichifukwa chake chikhalidwe chake ndichofunikira kwambiri kuti chitetezo champhamvu chitetezeke. Kukwanitsa kugaya chakudya bwino ndikuphatikizira michere yambiri kumagwirizananso ndi zochitika za microflora. Mwa njira, chinsinsi cha thanzi ndi kukongola kwa khungu lathu chimakhalanso m'matumbo a microbiome!
Ndipo chinthu china: posachedwapa, asayansi atenga gawo lalikulu pakuwonetsetsa kuti pofufuza tizilombo tating'onoting'ono tomwe timakhala m'matumbo, ndizotheka kusankha zakudya zabwino kwambiri kwa munthu, ndipo mtsogolo, mwina ngakhale kuchiza matenda posintha tizilombo toyambitsa matenda. Ndikukonzekera kusanthula kotere posachedwa ndipo ndikuwuzani za zomwe ndawona!
Zakudya ndizochokera ku fiber
Zomera zonse zomwe amayi athu adatipempha kuti tidye ndizodzaza ndi fiber. Osati masamba okha! (Nayi mndandanda wazinthu zosayembekezereka kwambiri zomwe zingakuthandizeni kuti mupeze magalamu 25-30 a fiber.)
Chabwino, monga bonasi yolimbikitsa - kanema wonena momwe mungachepetsere kudya makilogalamu 5 a chakudya patsiku =) Mosakayikira, chakudyachi chiyenera kukhala ndiwo zamasamba zokhala ndi fiber!