Zamkatimu
Ulusi wosungunuka ndi wosasungunuka: pali kusiyana kotani?
Ubwino wosungunuka CHIKWANGWANI pa thupi
Kodi ulusi wosungunuka m'thupi umagwira ntchito bwanji?
Monga momwe dzinalo likusonyezera, zotsekemera zosungunuka zimasungunuka m'madzi. Izi zimaphatikizapo ma pectins, chingamu ndi ma mucilages. Zikakumana ndi zamadzimadzi, zimakhala zowoneka bwino ndikuthandizira kutsetsereka kwa zotsalira. Zotsatira zake, amachepetsa kuyamwa kwamafuta, cholesterol yoyipa m'magazi ndi triglycerides ndikuthandizira kupewa matenda amtima. Amakhalanso ndi mwayi wochepetsera kuyamwa kwa ma carbohydrate, motero amachepetsa kukwera kwa shuga m'magazi, omwe ndi ofunikira popewa matenda amtundu wa 2. Amathandizira kugaya chakudya chocheperako kuposa ulusi wosasungunuka, zomwe Zimawapangitsa kukhala odekha m'matumbo, amachepetsa kusapeza bwino kwa m'mimba ndikuletsa kutsekula m'mimba pomwe amathandizira kuti m'mimba muzikhala bwino. Pomaliza, pamene amachepetsa chimbudzi, amatalikitsa kumverera kwa kukhuta kotero kuti amakulolani kulamulira bwino kulemera kwanu. Popeza awa ndi ulusi wosungunuka m'madzi, ndikofunikira kumwa madzi okwanira (osachepera magalasi 6) tsiku lonse kuti mupindule ndi maubwino awo.
Kodi ulusi wosungunuka umapezeka kuti?
Muyenera kudziwa kuti zakudya zambiri zamafuta zimakhala ndi fiber zosungunuka komanso zosasungunuka. Ngakhale ulusi wosungunuka umapezeka mu zipatso (zolemera mu pectin monga maapulo, mapeyala, malalanje, manyumwa, sitiroberi) ndi masamba (katsitsumzukwa, nyemba, zikumera za Brussels, kaloti), khungu lawo nthawi zambiri limakhala lolemera mu ulusi wosasungunuka. Ulusi wosungunuka umapezekanso mu nyemba, oats (makamaka oat bran), balere, psyllium, fulakisi ndi mbewu za chia.
Zothandizira 1. Dietitians of Canada, Food Sources of Soluble Fiber, www.dietitians.ca, 2014 2. Zingwe zamagetsi, www.diabete.qc.ca, 2014 3. H. Baribeau, Idyani bwino kukhala pamwamba, Zosindikiza La Semaine, 2014 |