Fiber ndilofunika kuti zinthu zisunthe
Mukakhala ndi kudzimbidwa, mumayesetsa kudya zakudya zomwe zingasokoneze dongosolo lanu. Chinthu chofunika kwambiri mu zakudya zomwe zingakhale bwino kwambiri pofuna kudzimbidwa ndizitsulo, ndipo mudzapeza kuti zakudya zomwe zimachokera ku zomera.
Chakudya Chapamwamba Choti Mudye Pamene Mudakonzedwa
Gwiritsani ntchito mndandanda wa zakudya zam'mwamba kwambiri, ndipo fufuzani zambiri kuti mudziwe chifukwa chake zakudya izi zidzakuthandizani kudzimbidwa kwanu. Mudzapezanso machenjezo kwa omwe angakhale okhudzidwa ndi zina mwa zakudya zomwe zili m'ndandanda.
- Zipatso: Zipatso, mapichesi, apricots, plums, zoumba, rhubarb, ndi prunes ndi zina mwa zipatso zabwino kwambiri. Kuti mukhale ndi mphamvu zowonjezera, idyani nyemba.
- Zipatso zonse : Nyani kutali ndi ufa wonyezimira ndi mpunga woyera ndipo muzisangalala ndi mbewu zonse m'malo mwake, zomwe zimapereka zowonjezera. Zonsezi zimaphatikizapo oats, mpunga wofiirira, tirigu wonse, quinoa, balere, ndi rye.
- Zamasamba : Kaya mukudya masamba, mapesi, kapena mizu, mutenga masamba, kuphatikizapo zikopa za mbatata.
- Mtedza : Walnuts ndi amondi amathandizanso kuwonjezera chakudya chanu.
- Mbewu : Mitundu ingapo ya mbewu ndizochokera ku fiber. Mukhoza kuwonjezera pa smoothies kapena kuwawaza pa yogurt kapena saladi. Chia, malo otsetsereka, ndi psyllium ndi ena mwa opambana kwambiri.
- Nyemba ndi nyemba (mosamala): Zam'mimba monga nkhuku, soya, lenti, nyemba ndi nyemba za impso ndizochokera ku fiber. Komabe, iwo ali ndi mbiri yabwino yotchuka chifukwa chokhala gassy. Ngati muli ndi matenda opatsirana ammimba (IBS), nyemba ndi nyemba ziri pa mndandanda wa zakudya zapamwamba za FODMAP zomwe zingapangitse zizindikiro za IBS.
- Tiyi yachakudya : Tiyi yachakumwa yopangidwa ndi anise kapena fennel ikhoza kukhala njira yochepetsera chitetezo chanu.
Chifukwa Chiyani Fiber Ikuthandizani Pamene Muli Ndi Chikumbumtima
Chinthu chabwino kwambiri chimene mungachite kuti musamangidwe ndikumangokhalira kudya zakudya zam'thupi. Fiber ndi gawo la zinthu zomwe simungathe kuzimba. Zida zamtunduwu zimathandiza kudzimbidwa chifukwa zimaphatikizapo kuwonjezereka ndi zofewa kuchitetezo.
- Mafinyumu amadzimadzi amatenga madzi ndi kumangiriza ndi mafuta acids, kupanga gel-monga mankhwala omwe amachititsa kuti zofunda zikhale zofewa.
- Mafuta osapangidwanso samathera m'madzi, motero amapatsa mafuta ndi chinyezi kuchitetezo.
- Mitundu yonse ya fiber ndi yabwino kumangirira. Popeza mitundu yonse iwiri imapezeka mu zakudya zonse zamasamba, sikoyenera kuyesa kukumbukira zakudya zomwe zili zothandiza.
Komabe, chiwopsezo chochuluka kwambiri mwamsanga chingakhale chovuta pa dongosolo lanu ndipo chikhoza kuwonjezera ku zizindikiro za mpweya ndi kuphulika . Choncho, kuwonjezera kudya zipatso ndi ndiwo zamasamba pang'onopang'ono. Pofuna kuchiritsa , ndibwino kuti muwonjezere zakudya zanu zamagetsi 20 mpaka 25 magalamu patsiku.
Ngati muli ndi matenda opweteka a m'mimba (IBS) mungapeze kuti njira yanu imatha kuthana ndi zakudya zokhala ndi zitsulo zosasungunuka , monga fiber yosakanikirana ikhoza kuyambitsa zizindikiro zanu.
FODMAPs ndi Gassy Foods
Ngati muli ndi IBS, mungapewe zakudya zomwe zili ndi mavitamini ochepa (FODMAPs) , ngakhale zili zabwino kwa anthu ena omwe ali ndi chitetezo. FODMAP ndi zakudya zomwe zimapezeka mu zakudya zomwe zapezeka kuti ziwoneke zizindikiro za IBS.
Ngakhale kudya zipatso ndi ndiwo zamasamba zingathandize kuchepetsa kuvomereza kwanu, ena mwa iwo ali ndi mbiri yabwino . Zingakhale bwino kuti musankhe zakudya zomwe sizingakupatseni mpweya mpaka ndondomeko yanu ikugwira ntchito mosavuta. Mukamaliza kuvomereza, mungathe kukulitsa zosankha zanu.
Zipatso Zabwino Kwambiri
Zipatso ndizofunikira kwambiri pofuna kuchepetsa kudzimbidwa. Ambiri ndi gwero labwino la zakudya zamagetsi, komanso kukupatsani zakudya zina zambiri. Ngakhale palibe sayansi yovuta pa nkhaniyo, mungapeze kuti thupi lanu limayesetsa bwino kupatsa zipatso zomwe zophikidwa kapena zouma, mosiyana ndi zofiira.
Nazi zipatso zina zomwe zimaganizidwa kuti zimathandiza pakuthandizira kudzichepetsa.
- Apricots
- Blueberries
- Nkhuyu
- Mphesa
- kiwi
- Papaya
- Amapichesi
- Mapeyala
- Chinanazi
- Pewani
- Raspberries
- Froberries
Zosakaniza Zouma
- Apricots
- Masiku
- Nkhuyu
- Prunes
- Zokola
Mbewu Zabwino Zokonzedwanso
Kudya ndiwo zamasamba, kuphatikizapo masamba obiriwira, ndi imodzi mwa njira zabwino zothetsera matumbo anu nthawi zonse. Kuwonjezera pa kupeza mlingo wathanzi wa fiber, ndiwo zamasamba zimaperekanso zakudya zambiri zomwe zimapangitsa kuti mukhale ndi thanzi labwino.
Monga momwe ziliri ndi zipatso, mungapeze kuti thupi lanu limapereka njira yabwino kwambiri yophika m'malo mwa masamba obiriwira. Sungani msuzi wa masamba opangidwa ndi masamba osiyanasiyana.
Zomera zotsatilazi zikuganiziridwa kukhala zopindulitsa pochepetsa kudzimbidwa.
Idyani Masamba Anu
- Kale
- Letisi
- Sipinachi
- Swiss chard
Lembani Chipatso Chanu ndi Zamasamba
- Artichoke mitima
- Katsitsumzukwa
- Burokoli
- Kuphulika kwa Brussels
- Kabichi
- Kaloti
- Zitheba
- Nandolo
- Mbatata wofiira ndi khungu
- Sikwashi
- Zukini
Mbewu Zonse ndi Kutsekedwa
Kuchokera ku mbewu zoyengedwa monga ufa wonyezimira ndi mpunga woyera kumbewu zonse zimaganiziridwa ndi ambiri kuti apange kusiyana pa kuthetsa vuto la kudzimbidwa. Nazi zina zabwino zosankha za tirigu.
- Amaranth
- Balere
- Msuzi wa Brown
- Bulgur
- Oats
- Kinoya
- Rye
- Tirigu wosapuntha
Zindikirani: Ngati mukudwala matenda aakulu, mungayesetse kudya zakudya zowonongeka kuti muwone zotsatira zake pazizindikiro zanu. Yambani ndi dokotala wanu poyamba ndipo onetsetsani kuti mutenge fiber kuchokera kuzinthu zina zomwe zili m'masewera awa.
Matenda Opambana Otsalira
Njira imodzi yochepetsera kuvomerezedwa ndiyo kufika kwa kapu ya tiyi. Zakudya zamoto zingathandize kuti ntchito yanu ichitidwe. Tiyi yopangidwa ndi zitsamba zokhala ndi laxatives zotsatira zabwino. Ma teas awiri abwino kwambiri odzola ndi awa:
- Tiyi ya tiyi: Tiyi yolawayi iyenera kuti imakhala ndi zotsatira zopweteka kwambiri komanso zamatsenga.
- Teyi ya Fennel: Komanso kulawa kwa licorice, tiyi ya fennel imalingalira kuti ifulumizitse kutsekera kwa m'mimba, komanso kuchitapo kanthu ngati mankhwala osokoneza bongo ndi antispasmodic.
Mtedza Wapamwamba Wokumbidwa
Mtedza ndi kasupe wabwino wa mafinya ndi omega-fatty acids. Nazi zina mwazisankho zabwino zomwe mungakwaniritsire pamene mutsekedwa:
- Amondi
- Mitsuko ya Brazil
- Pecans
- Walnuts
Mbewu Yabwino Yokonzekera
Pali mitundu yosiyanasiyana ya mbewu zomwe zimaganiziridwa kukhala zothandiza makamaka pochepetsa kudzimbidwa.
- Mbeu za Chia : Mbeu zazing'onozi ndizo zowonjezera zowonjezera zakudya ndi omega-3 fatty acids. Awazaza pa saladi kapena kuwonjezera pa smoothies.
- Mbeu za Fennel: Kufufuza pa mbewu za fennel kumaganiziridwa kuti zithandize kuchepetsa mpweya ndi kupuma, komanso kumangomangirira.
- Zosakaniza : Mbewu zabwino zokometsera za nutty ziyenera kupindula ndi fiber ndi omega-3 fatty acids. Angagwiritsidwe ntchito pophika kapena kuwonjezera ku smoothies.
- Psyllium : Pali zothandizira zambiri zofufuza pofuna kugwiritsa ntchito psyllium monga njira yochepetsera kudzimbidwa komwe kumatchedwa kuti mankhwala odzola.
Zakudya Zosakaniza Zokongola Kwambiri
1. Zipatso: Maapulo ndi mapeyala ndizotheka kwambiri.
2. Granola: Pangani granola yanu kuti muchepetse shuga wowonjezera ndikuonetsetsa kuti mukuwonjezera mbewu, mbewu, ndi mtedza zomwe mungathe kuzipirira.
3. Hummus: Zakudya zowonjezera zamtunduwu zimakhala zotsegula kwambiri ndipo mukhoza kuzidya ndi nkhuni zakuda monga kaloti kapena udzu winawake.
4. Mtedza: Ma nati a Brazil, pecans, ndi walnuts amavomerezedwa ndi onse.
5. Njira yosakaniza: Pangani nokha kuti muyambe kudya zakudya zomwe mukuyenera. Mukhoza kuwonjezera mtedza, mbewu, chokoleti chamdima ndi zipatso zouma (ngati mutalola).
6. Zamasamba: Kaloti ndi udzu winawake wamakono ndizopangidwa mwachidule.
Imwani Madzi Ambiri
Selo iliyonse m'thupi lanu imasowa madzi kuti agwire ntchito bwino. Ngati simukumwa madzi okwanira, thupi lanu lidzapindula potulutsa madzi m'matumbo anu. Izi zingachititse kuti zikhale zovuta zomwe zimapangitsa kudzimbidwa. Imwani madzi tsiku lonse. Mudzadziwa kuti mukumwa mokwanira ngati mkodzo wanu uli bwino.
Mawu Ochokera
Mukakhala ndi kudzimbidwa, kumbukirani kuti zakudya zomwe zimachokera ku zomera ndizo zisankho zanu zabwino zothandiza kuti zinthu zisunthe. Onetsetsani kumwa magalasi asanu ndi atatu kapena khumi a zakumwa patsiku ndikukhala ndi thupi.
> Zotsatira:
> Gibson P, Shepherd S. Umboni Wokonzedwa ndi Zakudya Zolimbitsa Thupi Zizindikiro Zokwanira Mimba: Njira ya FODMAP. Journal of Gastroenterology ndi Hepatology 2010 25: 252-258.
> Shepherd S, Lomer M, Gibson P. Chakudya Chaching'ono Chakudya Zakudya Zam'mimba Zomwe Zimagwira Ntchito Mayi American Journal of Gastroenterology 2013: 108: 707-717.
> National Library of Medicine. Kudziletsa - Kudzikonda. MedlinePlus.