Mukamatsimikiziridwa, chinthu chomaliza chimene mukufuna kuchita ndicho kudya chilichonse chomwe chingachititse kuti zinthu ziipire. Pali zinthu zambiri zomwe mungadye zomwe zingakuthandizeni kuchepetsa kudzimbidwa , choncho siziyenera kukhala zosowa zambiri kuti muzitha kudya zakudya zomwe mumapeza pansipa.
Zina mwa zakudyazi zomwe mungasankhe kupeŵa pokhapokha mutatonthozedwa, koma pali zina zomwe mungafune kupeŵa palimodzi kuti muteteze zina zowonjezera.
Zindikirani: Pali kafukufuku wochepa chabe wofalitsidwa wokhudza zotsatira za zakudya zenizeni pa kudzimbidwa. Zotsatira zotsatirazi ndizo, kuti ziganizidwe kukhala zogwiritsidwa ntchito mwanzeru.
Chilichonse Chokhala ndi Maluwa Oyera
Ufa wonyezimira ndi tirigu omwe akhala nawo ambiri m'matumbo-zowonongeka. Kudyetsa wathanzi ndikofunika kuti thupi lanu lisamamve bwino.
Choncho, pofuna kuthandiza kuchepetsa kuvuta tsopano (ndipo mwinamwake kulepheretsa kubwerera), pewani:
- Bagels
- Keke
- Cookies
- Donuts
- Pepperoni
- Pizza
- Salami
- Masangweji opangidwa ndi mkate woyera, toast, kapena buns
Zakudya Zopangidwa
Zakudya zogwiritsidwa ntchito zimaganiziridwa kukhala zovuta pa dongosolo la kudya . Simukufuna kuwapatsa ntchito yatsopano, mwachitsanzo, kugwira ntchito mwakhama pa chakudya chanu chomaliza, ngati simunatsirize ntchito yake yoyambirira-yothetsa chakudya chamtundu uliwonse. Kuonjezera apo, nyama zowonongeka zimakhala ndi nitrates, zinthu zomwe zingapangitse kudzimbidwa.
Choncho, pamene wadzimbidwa (ndi kupitirira!), Pewani:
- Nyamba yankhumba
- Bologna
- Agalu otentha
- Soseji
Zakudya Zokazinga
Mofanana ndi zakudya zowonongeka, zokazinga ndi zakudya zina zobiriwira zimakhala zovuta kuti thupi lichepetse, kuchepetsanso ndondomeko pansi ndipo motero kungaperekedwe ku kuvomereza.
Pofuna kuchepetsa kudzimbidwa ndikudziletsa kuti musabwerere, pewani:
- Anagwidwa nthiti
- Zakudya za hamburger
- tchipisi cha batala
- Nkhuku yokazinga
- Nsomba yokazinga
- Mapiko a Buffalo
Zakudya Zamakaka
Anthu ambiri amafotokoza kuti mkaka ukhoza kuwapangitsa kuti azitonthozedwa. Izi zikhoza kukhala chifukwa cha zotsatira za lactose kapena mapuloteni osiyanasiyana omwe amapezeka mu mkaka.
Pewani zakudya zakumwa za mkaka izi ngati mutatonthozedwa.
- Tchizi wa mitundu yonse
- Ayisi kirimu
- Mkaka
- Kirimu wowawasa
- Msuzi *
* Ngati kudzimbidwa kwanu kwachepa, mungayesenso kudya yogamu kachiwiri. Mtedza wamatumbo uli ndi mavitamini abwino omwe angakuthandizeni kuti musamangodzikakamiza.
Ngati mukudwala matenda aakulu, mungayesetse kudya zakudya zomwe mumapewa kuti musamadye mkaka kwa milungu ingapo kuti muwone ngati izi zili ndi zotsatirapo za zizindikiro zanu.
Nyama Yofiira
Akatswiri ambiri amanena kuti nyama yofiira ndi chakudya choyenera kupeŵa pamene mutayimitsidwa. Komabe, ikhoza kukhala mtundu wa nyama yofiira yomwe ili vuto. Nyama zochokera kumalo odyetsedwera, ng'ombe zodyetsedwa, zikuoneka kuti zili ndi zinthu (mapuloteni ndi mafuta osapatsa thanzi) zomwe zingapangitse kudzimbidwa.
Ngati mumakonda ng'ombe yamphongo, zingakhale bwino kuti mutengere ndalama zambiri pa nyama zomwe zimachokera ku msipu wodyetsedwa. Popeza ng ombe zikudya zakudya zomwe zimasinthika kuti zidye, nyama yawo ili ndi zinthu zomwe ife anthu timasintha kuti tidye. Choncho, mungathe kusangalala ndi nyama yanu yofiira popanda kupondereza vuto lanu lodzimbidwa.
> Zosowa
> "Kudziletsa kudzikonda" Medline Plus.
> Daley et.al. "Kupenda mauthenga a mafuta acid ndi antioxidant okhuta zodyedwa ndi udzu. Nutrition Journal. 2010 9:10
> Mueller-Lissner SA, Wald A. kudzimbidwa kwa akuluakulu. Bungwe la BMJ Clinic.