CHIKWANGWANI chakuwonda ndi thanzi: ndi chiyani chofunikira pakugwiritsa ntchito

Mapadi otchedwa mapangidwe azakudya omwe amapezeka m'zakudya zonse zamasamba: masamba, zipatso, mbewu, nyemba. Kodi ulusi wamasamba odyedwa ndi chiyani? Ichi ndi gawo la zomera zomwe sizigayidwa, koma zimakhala ndi zotsatira zabwino pazochitika za thupi lathu. Chifukwa chake, chifukwa chiyani kufunikira kwa ulusi wazakudya kumachepetsa kuwonda kwa fiber ndi zomwe zili nazo?

CHIKWANGWANI sichimayikidwa m'mimba. Mavitamini athu sangathe kuwononga ulusiwo, chifukwa chake amafika m'matumbo osasintha. Komabe, pamenepo amatha kupangika ndi microflora yamatumbo yopindulitsa. Kotero CHIKWANGWANI ndichothandiza kuchepa thupi, komanso magwiridwe antchito am'mimba, ndikuyeretsa poizoni wovulaza thupi.

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Zambiri zokhudza fiber

CHIKWANGWANI ndichinthu chofunikira kwambiri kwa anthu, koma ndikukula kwa msika wazakudya pazakudya zonse zidasowa. Lero dziko lapansi likukumana ndi nthawi yosinthidwa kapena oyeretsedwa mankhwala, amene chitachotsedwa minofu. Mwachitsanzo, pambuyo processing wa bulauni mpunga kupeza opukutidwa woyera mpunga, zosiyanasiyana phala mbewu - ufa woyera kapena phala yotentha, zipatso - timadziti, marmalades ndi jams. Kapena tengerani chitsanzo cha banal: shuga wa nzimbe amapeza shuga woyengedwa. Chifukwa chake, zinthu zomwe zili munjirayo zimasowa ulusi wazakudya.

Zonsezi zimathandizira kuphika kofunikira komanso kugwiritsa ntchito kwake. Koma pamodzi ndi kupita patsogolo ndi maonekedwe pamashelefu amitundu yambiri yoyengedwa, anthu akukumana ndi vuto la kusowa kwa ulusi m'thupi. Chifukwa chake ikukhala zinthu zodziwika bwino monga bran, zomwe zimakhala ndi mbiri yazakudya zamafuta.

CHIKWANGWANI mu chakudya chimatha kusungunuka komanso kusungunuka:

  • Zida zosungunukaakakumana ndi madzi amasanduka mawonekedwe ngati odzola. Ku sungunuka zakudya ulusi monga nyemba, masamba, zipatso, algae.
  • Zida zosasungunuka: khalani osasinthika ngakhale mutakumana ndi madzi. Izi zikuphatikizapo phala, mbewu.

Kuti magwiridwe antchito abwinobwino a thupi amafunika kudya chilichonse chosungunuka komanso chosungunuka. Amagwira ntchito zosiyanasiyana ndipo samasinthana nthawi zonse.

Zopindulitsa za 8 za CHIKWANGWANI chochepetsera thupi komanso thanzi

  1. Zakudya zokwanira zokwanira kwambiri amachepetsa njala. Insoluble CHIKWANGWANI pansi zochita za chapamimba madzi amadzaza m'mimba ndi kupereka kumverera kwa satiety kwa nthawi yaitali. Ichi ndi chimodzi mwazabwino kwambiri za fiber kudya pakuchepetsa thupi.
  2. Ulusi wosasungunuka umayang'anira matumbo, umalepheretsa kuwola, ndipo umathandizira kuti atuluke mosavuta. Izi ndizowona makamaka kwa iwo omwe amadya zakudya zambiri zomwe zimakhala zovuta kugaya ndipo zimatha kuyambitsa kudzimbidwa (pakati pawo osati maswiti "oyipa" okha komanso chakudya chofulumira, koma, mwachitsanzo, nyama ndi mkaka).
  3. Ndi zotsekemera zosungunuka m'thupi chotsani zinyalala ndi zinthu zapoizoni. Zida zofunikira kwambiri ndizochepetsa thupi. Kuchotsa mafuta owonjezera kumabweretsa kutulutsa kwa poizoni mthupi ndipo zakudya zamagetsi zimathandizira kuyeretsa thupi la poizoni.
  4. CHIKWANGWANI chimachepetsa kuyamwa kwa shuga mukalowetsedwa m'matumbo, potero kumachepetsa kupangika kwa insulin ndikutsitsa mndandanda wamaglycemic wazakudya. Mwachitsanzo, mpunga wofiirira umakhala ndi index ya glycemic ya 50, ndipo mpunga woyera wopukutidwa ndi pafupifupi 85. Imenenso ndi mfundo yamphamvu yovomerezeka ya fiber yochepetsera thupi. Kuphatikiza apo, zakudya zamagetsi ndizopewetsa kunenepa kwambiri komanso matenda ashuga.
  5. CHIKWANGWANI normalizes microflora matumbo. Microflora yachibadwa kumalimbitsa chitetezo chokwanira, ndipo kupezeka kwake kumayambitsa kuphulika kwa khungu, khungu losawoneka bwino, kudzimbidwa, kuphulika.
  6. CHIKWANGWANI kuyamwa mafuta m'thupi ndi kulimbikitsa ake excretion m'thupi. Izi zimachepetsa chiopsezo cha matenda amtima ndi mitsempha yamagazi.
  7. CHIKWANGWANI coarse chimapangitsa makoma am'matumbo kuti kulepheretsa mapangidwe zilonda zotupa. Chifukwa chake, zidachepetsa chiopsezo cha khansa yam'madzi ndi m'matumbo.
  8. Kuphatikiza kwina kwakumwa kwa zakudya zomwe zili ndi fiber ndikuchepetsa chiopsezo cha kupanga miyala mu ndulu.

Monga mukuwonera, phindu la fiber pakuchepetsa thupi komanso kukhala ndi thanzi silingatsimikizidwe mopitilira muyeso. Tsoka ilo, anthu ambiri amanyalanyaza zinthu zachilengedwe, kutengera zakudya zokonzedwa popanda ulusi. Koma ngati mwaganiza kuwonjezera kudya CHIKWANGWANI zakudya (za kuchepa thupi komanso thanzi), Tikukupatsirani maupangiri momwe zingachitikire.

Malangizo pakudya kwa fiber

  1. Pazigawo zabwino zoperekera chakudya komanso kuchepa kwa fiber ndikofunikira. Chifukwa chake nthawi zonse amadya zipatso, ndiwo zamasamba, mtedza, zipatso zouma, mbewu, nyemba, mbewu zonse, chinangwa kapena mkate wogaya.
  2. Mwinanso muchepetse kuchuluka kwa zakudya zoyenga zomwe zilibe fiber. Ie perekani zokonda kwa bulauni mpunga, mkate ndi chinangwa, nzimbe shuga. Kumbukirani kuti mkaka ndi zakudya zamtundu wa nyama sizili konse.
  3. Pogwiritsa ntchito kutentha kwa zakudya zamasamba zamasamba kwa mphindi 20 zokha zophika zimachepetsedwa ndi theka. Yesetsani kudya ndiwo zamasamba zatsopano kapena kuphika mosamala kwambiri powonjezeranso kumapeto kophika.
  4. Zolemba za fiber ndi chinangwa. Awonjezereni ku phala, msuzi, yogurt - izi zimachepetsa njala yanu komanso kukonza chimbudzi. Nthambiyo isanavomerezedwe m'madzi ofunda ndikudikirira mphindi 20 mpaka atatupa. Mukawonjezera chinangwa mu supu, amasinthiratu mkate, pomwe nkhomaliro imakhala yopatsa thanzi komanso yathanzi. Mwa njira, ngati mukufuna kuphika msuzi wokoma ndi wonunkhira omwe amawona pano zosankha zambiri zamtondo.
  5. Ngati zakudya zanu zambiri masamba, zipatso, dzinthu, chinangwa kuti simungathe ntchito. Muzochitika zina zonse, mankhwalawa ndi ofunikira.
  6. Anthu ena amagwiritsa ntchito ulusi wolimba, ngakhale mumayendedwe wamba, amatha kuyambitsa mphulupulu. Ichi ndi chifukwa cha peculiarity wa microflora matumbo. Pachifukwa ichi, idyani fiber m'magawo ang'onoang'ono, pang'onopang'ono kusinthira thupi lanu kuti ligwiritse ntchito.
  7. Sayenera kudya CHIKWANGWANI mopitirira muyeso. Chifukwa ndi sorbent yoyeretsa thupi, komanso zinthu zowopsa zomwe zimatha kutulutsa zimathandizanso ma microelements ndi mavitamini. Zilonda zamasamba ndizofunikira kwa anthu, koma osazunza.
  8. CHIKWANGWANI chimatenga madzi ambiri, motero onetsetsani kuti mukugwiritsa ntchito madzi ambiri (onjezerani makapu 2-3 a madzi 20-30 g wa michere yazakudya).
  9. Ngati mukuwona kuti simudya ulusi wokwanira wazakudya ndi zinthu wamba, mutha kugula zowonjezera zapadera. CHIKWANGWANI akhoza kupanga mu mawonekedwe a ufa, granules ndipo ngakhale mipiringidzo wapadera. Ndipo amagulitsidwa ngati mitundu yosiyana (mapadi, hemicellulose, lignin, pectin, chingamu) ndi njira zosakanikirana.
  10. Chiyerekezo cha tsiku lililonse cha fiber 35-45 magalamu (25 g). Werengani zambiri za fiber muzinthu, onani pansipa. Ngati mwaganiza zoonjezera kuchuluka kwa chakudya cha fiber, muyenera kuchita pang'onopang'ono. Chitsanzo cha menyu, chomwe chimatsegula madyedwe a tsiku ndi tsiku a fiber:

Zomwe zimapangidwa ndi fiber: tebulo

Kuti mumvetsetse kuchuluka kwa fiber muzakudya zomwe mumadya, mumapereka tebulo lomwe lili ndi mafuta muzogulitsa:

Tebulo lina lomwe lili ndi mafuta muzinthu:

Zakudya zokhala ndi fiber:

Asayansi atsimikizira izi kudya zokwanira CHIKWANGWANI kwambiri amachepetsa chiopsezo cha matenda ambiri. Chifukwa chake, ndikofunikira kudya masamba atsopano ndi zipatso, nyemba ndi mbewu, mbewu ndi chinangwa. CHIKWANGWANI chogwira ntchito chochepetsera kunenepa, chifukwa chimachepetsa chilakolako ndikuthandizira kuyeretsa thupi la poizoni.

Onaninso: Zifukwa 10 zoperekera maswiti ndi maupangiri 10 momwe mungakwaniritsire izi.

Siyani Mumakonda