Zakudya zoyenera ndizofunikira kuti mukhalebe ndi thanzi labwino, ndipo chimamba chazakudya chimagwira ntchito yofunika kwambiri pokwaniritsa bwino. Fiber ndi mtundu wa chakudya chopezeka muzakudya zopangidwa ndi mbewu ngati zipatso, masamba, mbewu zonse, ndi nyemba zonse. Amadziwika kuti kuwongolera matenda athanzi, kumayendetsa matumbo, ndikuchepetsa chiopsezo chokhala ndi matenda osachiritsika monga matenda a shuga ndi matenda ashuga. Ngakhale kuti ndizofunika kwenikweni, anthu ambiri samadya zokwanira za chakudya chawo chatsiku ndi tsiku.
Cholinga cha zokambiranazi ndikufanizira ulusi wambiri,mutuliya, ndipoThumba la Pea, kuthandiza anthu kuti adziwike zafomu za fiber yomwe iyenera kudya zakudya zawo. Munkhaniyi, tiona katundu wa zopatsa thanzi, mapindu amoyo, komanso kukhudza m'mimba ndi m'matumbo a idulin ndi fiber. Mwa kumvetsetsa kusiyana ndi kufanana pakati pa ulusiwu, owerenga adzapeza luntha lofunikira powaphatikiza iwo m'moyo wawo moyenera.
A. Tanthauzo ndi magwero a Idulin
Idulin ndi mtundu wa fibeb yomwe imapezeka muzomera zosiyanasiyana, makamaka pamizu kapena ma rhizomes. Muzu Muzu wa Adulini ndi Idulin, koma amathanso kupezeka muzakudya monga nthochi, anyezi, adyo, adyo, a advaragus, ndi artichokes. Idulin sakulungidwa m'matumbo ang'onoang'ono ndipo m'malo mwake umadutsa m'matumbo, pomwe pamakhala mabakiteri, kulimbikitsa kukula kwa mabakiteriya othandiza m'matumbo.
B. Katundu wa zoumba ndi phindu la inculin
Idulin ali ndi zinthu zingapo zopatsa thanzi zomwe zimapangitsa kuti ziziwonjezera zofunika pakudya. Zimakhala zochepa zopatsa mphamvu ndipo zimasokoneza pang'ono shuga wamagazi, ndikupangitsa kuti ikhale yoyenera kwa iwo omwe akuwononga kulemera kwawo ndi anthu omwe ali ndi matenda ashuga. Monga chitsamba choyambirira, ilulin imathandizira kukhala ndi mabakiteriya abwino kwambiri, omwe ndi ofunikira pakugaya thupi ndi chitetezo. Kuphatikiza apo, Idulin adalumikizidwa ndi zolemetsa bwino zochulukirapo, makamaka za mchere ngati calcium ndi magnesium.
C. Chakudya ndi m'matumbo zabwino zaumoyo wa Idulin
Kugwiritsa ntchito idulin kumalumikizidwa ndi zopindulitsa zingapo ndi m'matumbo. Zimalimbikitsa matumbo okhazikika komanso opepuka kudzimbidwa mwa kuchuluka kwa staol pafupipafupi komanso kusungunuka kofewa. Apilin amathandiziranso kuchepetsa chiopsezo cha khansa ya m'matumbo polimbikitsa kukula kwa mabakiteriya othandiza, zomwe zimalepheretsa kukula kwa mabakiteriya oyipa omwe angayambitse kutupa ndi matenda.
A. Kuzindikira kapangidwe ndi magwero a piber
Pea fiber ndi mtundu wa fibeble fibeble yochokera ku nandolo, ndipo imadziwika chifukwa cha zomwe zili pansi pa manyowa ndi zochepetsetsa zochepa. Imapezeka kuchokera ku zimbudzi za nandolo pokonza nandolo pazakudya. Chifukwa cha chikhalidwe chake chofala, chibereketse cha Pea chimawonjezera zochuluka kwa chopondapo, chitsogozo cha matumbo pafupipafupi ndikuthandizira kuchimwa. Kuphatikiza apo, chiberekero cha pea ndi chopanda magetsi, ndikupangitsa kukhala koyenera kwa anthu omwe ali ndi chidwi ndi matenda a gluten kapena matenda a celiac.
B. Mtengo wazakudya ndi thanzi labwino la fiber
Thumba la Pea ndiwolemera pazakudya za zana, makamaka filiber, yomwe imathandizira kuti zikhale zopindulitsa kwake. Imathandizira thanzi la m'matumbo polimbikitsa matumbo pafupipafupi komanso kupewa kudzimbidwa. Kuphatikiza apo, zomwe zili pansi pa Pea fiber zitha kuthandizira kusamalira kuchuluka kwa cholesterol, motero kuchepetsa chiopsezo cha matenda a mtima. Kuphatikiza apo, Pubeli wa Pea wa Peascemic ali ndi vuto lotsika, kutanthauza kuti lili ndi vuto laling'ono la shuga wa magazi, kupangitsa kuti ikhale yoyenera kwa anthu odwala matenda ashuga.
C. Kuyerekezera matenda am'mimba ndi m'matumbo a fiber
Zofanana ndi adulin, mtola fiber amapereka zopindulitsa ndi m'matumbo. Zimathandizira kusunga sululu nthawi zonse kupewa matenda am'mimba monga mawonekedwe. Purber Pea imathandiziranso kukhalabe ndi microbiiyome yathanzi popereka mabakiteriya opindulitsa kuti azitha kukula, kulimbikitsa thanzi lathunthu.
A. Zambiri za Nutratial And Number Indulin ndi Fiber
Idulin ndi fiber yosiyanasiyana mu zopatsa thanzi ndi mawonekedwe a heber, omwe amakhudza momwe amathandizira thanzi komanso thanzi. Idulin ndi chivundikiro cha soluble chopangidwa makamaka cha maprosers a frucse, pomwe wa Pea fiber ndi ulusi wosakhazikika womwe umapereka zochuluka kwambiri kwa chopondapo. Mtundu uliwonse wa fiber umapereka zopindulitsa kapena kungakhale koyenera kwa anthu omwe ali ndi zosowa zapadera za zakudya komanso zomwe amakonda.
B. Maganizo a zakudya zosiyanasiyana zokonda komanso zomwe amakonda
Mukamasankha pakati pa atulilin ndi fiber, ndikofunikira kulingalira za zakudya zomwe amakonda komanso zomwe amakonda. Kuti aliyense amene akufuna kusungitsa kulemera kwawo, Idulin angasankhidwe chifukwa cha kalori wa calorie ndi malo otsika a glycemic. Kumbali inayo, anthu omwe akufuna kusintha ziweto nthawi zonse ndipo amaletsa kudzimbidwa kumatha kupeza fiber kuti chikhale chothandiza kwambiri chifukwa cha zomwe zakhala zotheka ndi zochulukirapo.
C. Kukhumudwitsa pamagalimoto olemera komanso kuchuluka kwa shuga
Onse adulin ndi fiber amatha kuthana ndi kuchepa thupi komanso kuchuluka kwa shuga. Mphamvu yotsika kwambiri ya idulie ndi malo otsika a gulcemic omwe amakhala ndi njira yabwino yoyang'anira kulemera ndi kuwongolera shuga yamagazi, pomwe kuwongolera kwa shuga wa Pearbet, pomwe kuwongolera matenda a pearzer kumapangitsa kuti udindo wawo ukhale wolemera komanso magazini yamagazi.
A. Zinthu zofunika kuziganizira mukamaphatikizira idulin kapena fiber muzakudya zanu
Mukamaphika ilulin kapena fiber muzakudya zanu, pali zinthu zingapo zofunika kuziganizira, kuphatikizapo zosowa pazakudya zamunthu, zolinga zaumoyo, komanso misozi iliyonse yomwe ilipo. Ndikofunikira kufunsa kwanthawi yaukadaulo kapena kulembetsa kufinya kuti mudziwe njira yoyenera yokwaniritsira pazamoyo.
B. Malangizo Othandiza Ophatikiza Zakudya Zakudya Izi Zakudya Kukhala Chakudya Chatsiku ndi Tsiku
Kuphatikiza apolilin kapena fiber wa pea mu chakudya tsiku ndi tsiku kumatha kuchitika m'masamba ndi zinthu zosiyanasiyana. Kwa Idulin, kuphatikiza zakudya monga muzu wa chicory, anyezi, ndi adyo m'maphikidwe amatha kupereka gawo lachilengedwe la idulin. Mwanjira ina, piberi ikhoza kuwonjezeredwa ku zinthu zophika, malalani, kapena msuzi kuti muchepetse zomwe zili ndi chakudya.
C. Chidule cha Maganizo Ofunika Posankha fiberi yoyenera pazakudya za pazakudya
Mwachidule, kusankha pakati pa ilulin ndi fiberni kuyenera kutengera zosowa za zakudya, zolinga zaumoyo, komanso zomwe amakonda. Adulin akhoza kukhala oyenera kuti asamale kulemera ndi kuwombera shuga, pomwe mtola wa Pea amathanso kukonda matumbo ndi m'mimba.
Pomaliza, adulin ndi fiber amapatsa zakudya zapadera komanso zabwino zamankhwala zomwe zimathetsa kudya moyenera. Adulin amapereka magwiridwe antchito ndipo amathandizira kasamalidwe cholemera komanso kuwongolera shuga yamagazi, pomwe zida za Pealand polimbikitsa thanzi ndi nthawi yayitali.
Ndikofunikira kuyandikira kudya zakudya za pazakudya ndi chidziwitso chodziwikiratu, poganizira njira zosiyanasiyana zamatenthedwe komanso momwe angagwiritsire ntchito ndi zosowa zaumoyo payekha komanso zomwe amakonda.
Pamapeto pake, kumvetsetsa zakudya za munthu aliyense ndikofunikira posankha fiber yoyenera kuti ikhale ndi thanzi labwino komanso thanzi. Mwa kuganizira zolinga zamimba zaumoyo ndi kufunsana ndi akatswiri azaumoyo, anthu amatha kusankha kugwiritsa ntchito idulin kapena pika mu zakudya zawo.
Mwachidule, kusankha pakati pa ilulin ndi peaber fiber kumatengera zakudya zomwe zimachitika, zolinga zaumoyo. Zithunzi zonse ziwiri zimakhala ndi zopatsa thanzi zina komanso phindu laumoyo, komanso kumvetsetsa izi ndikofunikira popanga chisankho chidziwitso. Kaya ndi insuliction ya insulin ya inlilin, kasamalidwe kolemera, ndipo kuwongolera kwa shuga wamagazi, kapena kuwongolera kwa magazi kwa m'magazi ndi nthawi yoperekera misozi, fungulo limagwirizanitsa phindu la zakudya. Mwa kuganizira zinthu zosiyanasiyana ndikuyang'ana chitsogozo cha akatswiri, anthu pawokha amafanana mwamphamvu idulini kapena fiber pazakudya zawo zopatsa thanzi komanso zabwino.
Zolemba:
1. Harris, L., Muli ndi Nyama, S. V. Kuyesa kwa nkhumba Ulalo wa Web: Pursegate
2. Rangemni, p., Costababile, A., Bustillo, A., ndi Gibson, Gr Gr (2010). Kuphunzira mwachisawawa, kuwirikiza kawiri, kudutsa podutsa zotsatira za oligofectoctoctose pa kuthira anthu athanzi. Ulalo wa Webbridge: Kanikizani Yunity ku University
3. Dehghan, P., Adgari, BP, Jagar-Abadi, Ma, Ma, A. (2014). Idulin amawongolera kutupa ndi metabolic EndototAmiya mwa azimayi okhala ndi matenda a shuga 2 mellitus: kuyesedwa kosatsutsika. Ulalo wa Web: Springrerrink
4. Ograshi, D., Van Loo, J., Franck, A. (2006). Adulin ndi oligofectoctose monga prebiotic popewa matenda m'matumbo ndi matenda. Ulalo wa Webusayiti: Sayansi
5. Wong, JM, de Souza, R., Kendall, CW, Emamu, A., & Jenkins, DJ (2006). Mphamvu ya colonic: nayonso mphamvu komanso maliseche. Ulalo wa Web: Kuwunika kwa chilengedwe gastroennology & hepatology
Lumikizanani nafe:
Grace hu (manejala)grace@biowaycn.com
Carl Cheng (CEO / abwana)ceo@biowaycn.com
Webusayiti:www.biowaynutrist.com
Post Nthawi: Feb-23-2024
