Amene akufuna kuchepetsa thupi ayenera kukonda fiber. Ulusi ndi zakudya zomwe zimapezeka mumasamba, zikopa za zipatso, ndi zipolopolo zambewu. Sichimatengedwa ndi thupi, koma chimabweretsa phindu lamtengo wapatali, komanso zimathandiza kuthetsa chilakolako cha kudya ndikuthandizira kuchotsa kulemera kwakukulu mofulumira.
Mitundu ya fiber
Fiber ikhoza kukhala yogwira ntchito komanso masamba. Ulusi wogwira ntchito mwina mumakumana nawo pamashelefu am'masitolo ndi ma pharmacies munjira zowonjezera. Chakudya chobzala chimabisika m'maso mwathu, koma chimakhala ndi gawo lapadera pazakudya zopatsa thanzi.
Ulusi wamasamba, kapena CHIKWANGWANI, ndiwothandiza kwambiri pakugwira bwino ntchito kwa matumbo. Amabwera m'mitundu iwiri: yosungunuka ndi yosasungunuka. Yoyamba kudutsa mumadzimadzi, kutupa ndi kukhala odzola ngati. Malo oterowo ali ndi phindu pakukula kwa mabakiteriya opindulitsa (calorizer). Ulusi wosungunuka umatha kuthana ndi njala, zambiri zimapezeka mu zipatso, balere, oats, udzu wam'nyanja ndi nyemba.
Insoluble CHIKWANGWANI ndi yabwino kwa dongosolo m'mimba. Amachotsa cholesterol ndi bile acid. Muli ulusi woterewu mumbewu, komanso masamba ndi zipatso.
Ngati mumadya masamba ndi zipatso pang'ono, mutha kuyambitsa mavuto am'mimba. Ulusi umalimbikitsidwanso osati pochiza matenda a chakudya, komanso kupewa kwawo. CHIKWANGWANI amalepheretsa khansa ya m'matumbo ndi m'matumbo aang'ono, kupezeka kwa ndulu.
Fiber ndi kuwonda
Nutritionists atsimikizira kuti kugwiritsa ntchito CHIKWANGWANI kumapindulitsa osati pa thanzi, komanso kuwonda. Chinsinsi chonse ndi chakuti ulusi wamasamba umathandizira kuchepetsa mafuta. Fiber akulimbikitsidwa ngakhale odwala matenda a shuga, chifukwa amachepetsa mlingo wa shuga m'magazi. Itha kudyedwa ndi masamba atsopano, zipatso, nyemba, ndi zina zotere, komanso ngati zakudya zowonjezera.
Malinga ndi asayansi ochokera ku Examine, ulusi wazakudya umathandizira kuthana ndi njala komanso kukhuta kwanthawi yayitali. Zonse zimatengera ma mechanoreceptors a m'mimba, omwe amalepheretsa kudya. Amayendetsedwa osati ndi mahomoni, koma ndi kutambasula minofu ya m'mimba. Ndiko kuti, mukamadya chakudya chochuluka, mumayambitsa ma receptor omwe amakuthandizani kuti mukhale okhuta komanso osaluma. Zamasamba zokhala ndi ulusi wambiri, zopanda wowuma ndi njira yabwino yowonjezerera chakudya chanu osati kuchulukitsa zopatsa mphamvu.
Nutritionists amalimbikitsa kudya gawo la ndiwo zamasamba zopanda wowuma kaye kuti mudzaze m'mimba mwanu ndikuwonjezera mwayi wanu woti musapitirire ndi zakudya zama calorie ambiri. Zakudya zopatsa thanzi zimachepetsa kagayidwe kachakudya, zomwe sizimangowonjezera kukhuta, komanso zimachepetsa index ya glycemic yazakudya. Chifukwa chake, anthu onenepa kwambiri amalangizidwa kuti azidya masamba osachepera atatu patsiku.
Ndiyenera kudya bwanji fiber?
Kuti muchepetse thupi komanso kuti musawononge thanzi lanu, ndikwanira kuyamba tsiku lanu ndi phala la buckwheat, muesli, apulo wobiriwira kapena kapu ya madzi a lalanje.
Mlingo watsiku ndi tsiku wa fiber pakuwonda ndi 25-40 magalamu. Pa zopatsa mphamvu chikwi chilichonse muzakudya zanu, muyenera kukhala ndi magalamu 10-15. Ngati mumadya zopatsa mphamvu 1,500, muyenera kupeza magalamu 15 a CHIKWANGWANI, ndipo anthu ambiri amakono sadya ngakhale magalamu 10.
Kuti ndikupatseni chitsogozo pang'ono, nayi deta ya kuchuluka kwa fiber yomwe ili muzakudya zofala kwambiri. Gawo la mkate woyera lili ndi 0.5 g wa fiber, rye - 1 gramu, bran - 1.5 magalamu. Chikho cha mpunga woyera - 1.5 magalamu, letesi-2.4 magalamu, kaloti - 2.4 magalamu, 1 lalanje-2 magalamu.
Sizophweka kupeza chizolowezi cha tsiku ndi tsiku kokha ndi zakudya zamasamba, makamaka ndi chimanga, zipatso ndi masamba owuma, mukhoza kupita kupyola zopatsa mphamvu za tsiku ndi tsiku (calorizator). Komanso, kutentha mankhwala ndi akupera chakudya kuwononga zakudya CHIKWANGWANI. Mwachitsanzo, mu 100 g ya mbatata mkati mwa 2 g wa fiber, koma mutatha kuphika mu mawonekedwe opukutidwa, palibe chomwe chimatsalira.
Chifukwa chake, akatswiri azakudya amalangiza kuti zinthu zizigwiritsidwa ntchito pang'onopang'ono, kusiya timadziti m'malo mwa zipatso ndikugwiritsa ntchito fiber monga chowonjezera, kuwonjezera pa phala, makeke azakudya ndi mkaka. Ndipo kuti muwonjezere mphamvu ya fiber, yambani ndi madzi ambiri. Imayamwa madzi ndikuwonjezera voliyumu, yomwe imayambitsa zolandilira m'mimba ndikuonetsetsa kuti satiety.
Onjezani fiber ku zakudya zanu za tsiku ndi tsiku pang'onopang'ono. Ngati simutsatira malangizowa, angayambitse kukhumudwa m'mimba, kuwonjezereka kwa mpweya komanso kutsekula m'mimba.
CHIKWANGWANI ndi chamtengo wapatali chopatsa mphamvu cham'mimba chomwe sichimangothandiza kuletsa kudya komanso kuonda bwino, komanso chimakhala ndi phindu pamagawo am'mimba, chimachepetsa mafuta m'thupi komanso chimathandizira kuchuluka kwa shuga m'magazi.