Chiyambi:
Chitsamba cha zakudya chakhala chidwi kwambiri m'posachedwa chifukwa cha zabwino zambiri zaumoyo. Monga ulemu wamakono zimathandizanso ku chakudya chofulumira komanso zakudya zokongoletsedwa, zakudya zomwe zimasowa chakudya chokwanira chazakudya ambiri. Nkhaniyi yankhaniyi ikuwunika kufunika kwa chakudya chazakudya ndikufuna kuthana ndi funso la chifukwa chomwe timafunira fiber pazakudya zathu.
Cholinga cha kafukufukuyu ndikuwunika mwachidwi gawo lazakudya zazakudya zokhala ndi moyo wathanzi komanso kupewa matenda osachiritsika. Pakufufuza kafukufuku yemwe alipo ndi umboni, nkhaniyi ikufuna kudziwa tanthauzo la kufunika kwa chakudya chamadyedwe aumunthu.
2. Tanthauzo ndi mitundu yazakudya zazomera:
Tanthauzo la Fair Fiber:
Zithunzi zazakudya zimatanthauzira zigawo zoyipa za zakudya zamanjenje, zomwe zimadutsa dongosolo la m'mimba. Imakhala ulusi wosungunuka komanso wopanda nzeru ndipo umapereka zabwino zosiyanasiyana chifukwa cha zovuta zake.
Mitundu ya Zakudya Zakudya:
Mitundu iwiri yayikulu ya katsamba kazakudya ndi fiberter ndi feduro. Zomera zosungunuka zimasungunuka m'madzi, ndikupanga chinthu chofanana ndi cha geelsentaliast thirakiti, pomwe zotsetsereka sizisungunuka ndikuwonjezera zochulukirapo mpaka pa choponda.
Zoyambitsa Zakudya Zakudya:
Phati yazakudya ndizambiri mu zipatso, masamba, mbewu zonse, nyemba, ndi mtedza. Magwero osiyanasiyana amakhala ndi kuchuluka ndi mitundu yazakudya zamaluso, kupanga zakudya zosiyanasiyana pakuwononga ndalama zokwanira.
3. Udindo wa kadyedwe mu thanzi labwino:
Kupititsa patsogolo magwero okhazikika:Kupeza chithunzi chokwanira pazakudya ndikofunikira kuti musunge dongosolo lanu la m'mimba likuyenda bwino. Zimatani? Chabwino, Fide imawonjezera zowonjezera pamanja anu, ndikupangitsa kukhala kovuta komanso kosavuta kudutsa m'matumbo. Mwanjira ina, imapereka chithunzi chanu oomph kuti zitha kukhala popanda vuto.
Kupewa Kudzimbidwa ndi Kupendezera Kudzimbidwa:Palibe amene amakonda kumva kuti onse amathandizidwa, ndipo ndipamene chakudya chimangobwera kudzapulumutsa. Kafukufuku akuwonetsa kuti kusapeza fiber yokwanira muzakudya zanu kungakupangitseni kudzimbidwa. Koma musawope! Powonjezera kudya kwanu, mutha kuthandiza kuchepetsa zizindikiro zosagwirizana ndi zomwe zimapangitsa kuti zinthu ziziyendanso. Chifukwa chake, kumbukirani kunyamula zakudya zolemera kwambiri kuti zinthu ziziyenda mwachilengedwe.
Kusunga MicroboatA yathanzi:Nayi chenicheni: Chithunzi chazakudya chimachita bwino kwambiri pankhani yanu yamatumbo. Mukudziwa, imagwira ntchito ngati previbiotic, kutanthauza kuti zodyetsa zimapereka mwayi kwa mabakiteriya omwe ochezeka omwe amakhala mu m'matumbo anu. Ndipo chifukwa chiyani muyenera kusana ndi mabakiteriya amenewa? Chifukwa amasewera mbali yoyambiranso thanzi lanu lonse. Amathandizira kuphwanya chakudya, kupereka zakudya zofunikira, kulimbitsa chitetezo cha mthupi lanu, komanso ngakhale kukonza kwanu. Chifukwa chake, potaya fiber yokwanira, mukupereka mabakiteriya opindulitsa omwe amafunikira kuti athetse matumbo anu.
Kuchepetsa chiopsezo cha matenda opanda mawonekedwe:Matenda amitundu, yomwe imaphatikizapo mapangidwe a matumba m'khoma la m'matumbo, sikosangalatsa konse. Koma taganizirani chiyani? Zakudya zakumwamba zazitali zimatha kupulumutsanso. Kafukufuku wasonyeza kuti anthu omwe amadya fiberi yambiri ali ndi chiopsezo chochepa chomwe chimapangitsa kuti mukhale ndi vuto lalikululi. Chifukwa chake, musaiwale kuphatikiza zakudya zolemera mu chakudya chanu kuti zikholi zizisungidwa ndikusunga nyumba yanu yachimwemwe komanso yathanzi.
Zolemba:
(1) Mozavariarian D, Hao T, Rimm Eb, et al. Kusintha kwa zakudya ndi moyo komanso kulemera kwa nthawi yayitali azimayi ndi amuna. N engl j med. 2011; 364 (25): 2392-2404. Doi: 10.1056 / Nejmoa1014296
. Nutr lero. 2015; 50 (2): 82-89. Doi: 10,1097 / NT.000000000000000080
. EUR Z Chillist null. 2007; 61 (6): 779-785. Doi: 10,1038 / SJ.EJCN.1602575
4.. Zakudya Zakudya Zakudya ndi Kulemera:
Kupititsa patsogolo Musapewe ndi kuchepetsa njala:Kuphatikiza zakudya zotsekemera m'zakudya zanu zingakuthandizeni kumva kukhuta komanso kuchepetsa mwayi wodya kwambiri. Zimagwira bwanji? Ndipo mukatha kudya zakudya zokhala ndi chakudya, amamwa m'madzi ndikukula m'mimba mwanu, ndikupanga lingaliro la chidzalo. Zotsatira zake, simungamve zowawa zowawa zomwe nthawi zambiri zimayambitsa kununkhira kosafunikira kapena kumwa kwambiri. Chifukwa chake, ngati mukufuna kusamalira kulemera kwanu, kuphatikiza zakudya zolemera za fiber mu chakudya chanu zitha kukhala njira yosavuta komanso yothandiza.
Mankhwala othandiza a calorie ndi olemera:Kodi mumadziwa kuti kabeli wazakudya uli ndi gawo lolamulira loyamwa la calorie? Ndichoncho! Mukamatha fiber, imachepetsa chimbudzi ndi kuyamwa kwa macronutrients, kuphatikiza chakudya ndi mafuta. Makina awa amalola kuti thupi lanu ligwiritse ntchito zolimba zamichere komanso kupewa spikes mwachangu mu milingo yamagazi. Mwa kumangiriza kuchuluka kwa zopatsa mphamvu zomwe zopatsa mphamvu zimalowetsedwa, kaya kamatentheka amatha kuthandiza kuwongolera kulemera ngakhalenso kupewa kunenepa. Chifukwa chake, lingalirani za mnzanu wothandiza paulendo wanu wakutha.
Chithunzi cha Zakudya ndi Thupi:Mukufuna kusunga kafukufuku wa trim? Kafukufuku wawonetsa kuti mafayilo apamwamba amagwirizanitsidwa ndi kulemera kwa thupi, thupi lalikulu (BMI), ndi mafuta a thupi. Kuti muike okha, anthu omwe amadya zambiri zachilengedwe amakonda kukhala ndi nyimbo zathanzi. Chimodzi mwazinthu izi zitha kukhala zakudya zotsekemera nthawi zambiri za calorie-wiri, kutanthauza kuti mutha kudya kuchuluka kwa chakudya chochuluka. Izi zitha kubweretsa chisangalalo chopanda mphamvu kwambiri calorie. Chifukwa chake, ngati mukufuna kupanga thupi lathanzi, ndikupanga fiber gawo la zakudya zanu zitha kusuntha kwanzeru.
Zolemba:
Slavin Jl. Thumba lazakudya ndi kulemera kwa thupi. Zakudya. 2005; 21 (3): 411-418. Doi: 10,1016 / J.NUT.2004.08.018
Ludwig DS, Pereira Ma, Kronke Ch, et al. Faberry Jama. 1999; 282 (16): 1539-1546. Doi: 10.1001 / Jama.282.16.1539
Pereira Ma, Odiilly EJ, Augustsson K, et al. Zakudya zazakudya ndi chiopsezo cha matenda a mtima: ntchito yopanga ma corort. Arker mert med. 2004; 164 (4): 370-376. Doi: 10.1001 / Archintette.164.4.370
5. Kupewa matenda osachiritsika:
Mgwirizano Waumoyo:Pankhani yoteteza thanzi lathu, zakudya za zakudya, zimatuluka ngati ngwazi yosagwirizana. Zakudya zolemera zamberekezi, monga zipatso zonse, zipatso, ndi ndiwo zamasamba, zawonetsedwa kuti zimachepetsa kwambiri chiopsezo cha matenda amtima, kuphatikizapo matenda a mtima ndi sitiroko. Kafukufukuyu adawululira kuti anthu omwe amadya pafupifupi zakudya zochulukirapo amakhala ndi milingo yotsika ya cholesterol (ddl) ndi triglycer pomwe akukumana ndi cholesterol yabwino (HDL). Kuphatikiza kwamphamvu uku kumathandizira kukhalabe ndi mbiri yathanzi yamagazi ndikuchepetsa mwayi wokhala ndi matenda ofananira ndi mtima. M'malo mwake, kusanthula kokwanira kwa kafukufuku wokumbukira izi chifukwa cha kuchuluka kwa gram muzakudya, chiopsezo cha matenda a mtima amachepetsa ndi mantha 9% (1).
Kuwongolera matenda a shuga ndi kupewa:Kuwongolera milingo yamagazi ndi kuthana ndi matenda ashuga kumatha kutengera zochita zathu za zakudya, ndipo zakudya zazakudya zimachita mbali yofunika kwambiri pankhaniyi. Kafukufuku wawonetsa kuti amawononga kuchuluka kwa chakudya kumagwirizanitsidwa ndi kudziletsa kwa glycemic ndikuchepetsa insulin, zomwe ndi zofunika kwambiri pakugwiritsa ntchito matenda ashuga. Kuphatikiza apo, kudya kwambiri pazakudya kumalumikizidwa ndi chiopsezo chochepa chopanga matenda a shuga 2. Kuwunika mwatsatanetsatane ndi kusanthula kwa kafukufuku yemwe amapezeka kuti 10-gram ikuwonjezereka kwa tsiku lililonse zomwe zimapangitsa kuti pakhale kuchepa kwa shuga 27%. Mwa kuphatikiza zakudya zochulukirapo, monga nyemba, mbewu zonse, zomera zathunthu, kulowa mu zakudya zathu, titha kuchitapo kanthu popewa ndi kugwiritsa ntchito matenda ashuga.
Zovuta Zakumwa:Kusungabe m'mimba yothetsera matenda ndikofunikira kuti mukhale bwino, ndipo kanyezi kazakudya kumatha kuyambitsa ntchito mozama. Kudya zolemera zolemera kwapezeka kuti zitha kutsekereza matenda osiyanasiyana, kuphatikizapo gastroosophege plution (gerd) komanso matumbo osakwiya (Ibs). Gerd, yodziwika ndi acid Reflux ndi kutentha kwa mtima, imatha kuyang'aniridwa ndi zakudya zolemera zolemera zomwe zimalimbikitsa masitepe pafupipafupi komanso kuchepetsa chiopsezo cha asidi Reflux (3). Mofananamo, anthu omwe akuvutika ndi zitsamba adanenanso za mpumulo chifukwa chofalitsa ndi kudzimbidwa mukamatsata zakudya zolemera zambili. Mwa kusanthula mbewu, zipatso, ndi ndiwo zamasamba, titha kuthandiza kukhalabe ndi m'mimba.
Kupewa Khansa Ya Khansa:Khansa yapadera kwambiri, khansa yachitatu yofala kwambiri padziko lonse lapansi, imatha kupewedwa pang'ono pang'onopang'ono kudzera pakusankha zakudya, okhala ndi zakudya zokulirazi zikugwira ntchito yofunika. Kafukufuku wawonetsa kuti kudya kwambiri zakudya kumalumikizidwa ndi chiopsezo chochepa chopanga khansa ya colorecal. Zithunzizi zimagwira ntchito ngati wothandizira ng'ombe, kuthandiza kulimbikitsa mayendedwe pafupipafupi, kuchepetsa nthawi yowononga, ndikuchepetsa kuthira zinthu zovulaza m'nkhalambi. Kuphatikiza apo, zakudya zolemera za fiber zimakhala ndi michere yofunikira ndi ma antioxidants omwe angathandize kuteteza ku chitukuko cha maselo omwe ali m'matumba. Mwa kuyenderana manyowa onse, nyemba, ndi zipatso, anthu amatha kuchepetsa chiopsezo cha khansa ya colorectal.
Zolemba:
Septapton de, Greenwood DC, Evans CE, et al. Zakudya zakudya komanso chiopsezo cha matenda amtima: kuwunika mwatsatanetsatane ndi kusanthula kwa meta. BMJ. 2013; 347: F6879. Doi: 10.1136 / BMJ.F6879
Yao B, Fang H, xu w, et al. Kudya zakudya za zakudya komanso chiopsezo cha shuga 2: Kusanthula kwa munthu woyankha bwino kwa maphunziro omwe akuyembekezeka. EUR J Elidemiol. 2014; 29 (2): 79-88. Doi: 10,1007 / S106540-014-9875-9
Nilholm C, Larsson m, Roth B, et al. Moyo wokhudzana ndi gastroosphageal Reflux matenda ndi malekezero a mayesero olowerera. World J Gastrointest ther. 2016; 7 (2): 224-237. Doi: 10,4292 / WJ **. V7.I2.224
6. Maubwino ena azaumoyo a Fiberry:
Pankhani yokhala ndi moyo wathanzi, chithunzi cha chimanga chikutsimikizira kukhala pipsion yeniyeni. Sikuti zimangothandiza kukonza matumbo pafupipafupi, koma imaperekanso zabwino zingapo zowonjezera zomwe ndizofunikira kwambiri.
Kuwongolera Magazi:Chimodzi mwazopindulitsa kwambiri za kadyedwe kake ndi kuthekera kwake kuwongolera magawo a shuga. Fibern fiber, adapeza zochuluka mu zakudya monga oats, barele, ndi nyemba, zimagwira ntchito ngati buffer pochepetsa mayamwidwe shuga. Njira yochepetsetsa iyi imathandizira kupewa spikes mu magazi, zomwe zimapindulitsa kwambiri kwa anthu omwe ali ndi matenda ashuga kapena omwe ali pachiwopsezo chodzakhala ndi vutoli. Mwa kuphatikiza zakudya zokhala ndi zosungunulira muzakudya zathu za tsiku ndi tsiku, monga nyemba, mphodza, ndi mbewu zathu zonse, timatha kugwiritsa ntchito bwino milingo yathu shuga ndikulimbikitsa thanzi lathu (1).
Kuchepetsa Cholesterol:Pofunafuna kukhalabe ndi mtima wabwino, ulusi wa zakudya ungakhale wapamwamba kwambiri. Mitundu yapadera ya kathunzi, monga ulusi wosungunuka womwe umapezeka mu oats ndi barele, aphunziridwa kwambiri chifukwa cha kuchepa kwawo kwa ddl cholesterol, komwe nthawi zambiri amadziwika cholesterol. Zithunzi zosungunulira izi zimagwira ntchito pomanga ku cholesterol mu mankhwala othandizira m'mimba ndikuletsa kuchepa kwake, zimapangitsa kuchepa kwa magawo a cholesterol motero kuchepetsa matenda a mtima. Mwa kuwononga zakudya zolemera pafupipafupi ngati mbewu zonse, zipatso, ndi ndiwo zamasamba, titha kupitiriza kulimbikitsa thanzi la mtima ndipo titha kulimbikitsa thanzi la mtima ndikukhalabe athane (2).
Kupititsa patsogolo Kukhala Bwino Kwambiri:Kudya zakudya zokwanira pazakudya kumalumikizidwa ndi zochulukitsa zomwe zimathandizira kuti moyo wathu wonse akhale wabwino. Choyamba, maphunziro awonetsa kuti anthu omwe amamwa zokwanira finyome zambiri zimayenda bwino kwambiri, kulola kugona mopumira komanso kosangalatsa. Kuphatikiza apo, chakudya cholemera cha bihebe chimalumikizidwa kuti chiwonjezere mphamvu mphamvu, zomwe zimatha kupangidwa ndi mphamvu zochulukirapo kuchokera pazakudya za fiber, zomwe zimapangitsa kuti pakhale mafuta tsiku lonse. Kuphatikiza apo, kudya kokwanira kwa kazakudya kumagwirizanitsidwa ndi zovuta zomwe zimapangitsa kuti zitheke za firther pa thanzi la m'matumbo ndi kupanga kwa serotonin, neurotransmitter yoyang'anira mawonekedwe. Mwa kuphatikiza mitundu yosiyanasiyana yosiyanasiyana yazomera, monga mtedza, mbewu, ndi mbewu zathu zonse, titha kukulitsa moyo wathu wabwino ndikukhala ndi moyo wabwino kwambiri (3).
Onjezerani chitetezo cha chitetezo:Thupi lathu lamthupi limadalira kwambiri ma microbitaa, ndipo maluwa a pazakudya amachita mbali yofunika kwambiri popanga michublea. Zithunzi zimachitika ngati prebikiotic, tikugwira ntchito ngati chakudya mabakiteriya opindulitsa mu m'matumbo. Mabakiteriya opindulitsa awa amadziwikanso kuti proseionics, thandizani kuthandizira chitetezo cha mthupi pogwiritsa ntchito mamolekyu ofunika omwe amathandizira kupewa thupi kwa tizilombo toyambitsa matenda. Kupanda malire m'matumbo, komwe nthawi zambiri kumachitika chifukwa chosowa chakudya chazomera, zomwe zingasokoneze chitetezo cham'mchabe komanso kuwonjezera chiwopsezo cha matenda. Mwa kudya zakudya zolemera zamtundu, monga zipatso, masamba, mbewu zonse, titha kuthandiza machubborm macrusa ndikulimbitsa chitetezo chathu cha mthupi (4).
Zolemba:
Anderson JW, Baird p, Davis Rh, al al. Ubwino Waumoyo Wazakudya. Nutr Rev. 2009; 67 (4): 188-205. Doi: 10.11111 / J.1753-4388.2009.00189.x
Brown L, Rosner B, Willettt ww, sacks FM. Zotsatira za cholesterolol-zotsitsa za Fair And: kusanthula kwa meta. Ndili ndi matenda a j y. 1999; 69 (1): 30-42. Doi: 10,1093 / AJCN / 69.1.30
Adzukulu Ma, Jackson n, Gestrner Jr, Knowson Kl. Zizindikiro zogona zimagwirizanitsidwa ndi kudya kwa zakudya zinazake. J amasungani. 2014; 23 (1): 22-34. Doi: 10,11111 / jsr.12084
Vatanen T, Kastric Ad, D'Hennezl E, et al. Kusintha kwa microbiome lps Imnogenicity kumapangitsa kuti anthu azichita zinthu molakwika. Khungu. 2016; 165 (6): 842-853. Doi: 10,1016 / J.Cell.2016.04.007
7..
Malangizo:Maupangiri adziko lonse komanso apadziko lonse lapansi amapereka malingaliro okhudzana ndi kudya kwambiri kwa zaka, kugonana, komanso gawo la moyo. Malangizowa ndiofunikira kuti azindikire kufunikira kophatikiza fiya zakudya zathu.
Malangizo azaka:
Ana, achinyamata, achikulire, ndi achikulire okalamba amakhala ndi zofunika zakudya. Ndikofunikira kugwirira ntchito njenjendo yathu kutengera zaka zathu kuti zitsimikizire thanzi labwino komanso thanzi labwino. Apa, tidzafufuza mwatsatanetsatane m'badwo uliwonse.
ANTHU:Ana a zaka 1 mpaka 3 amafunikira pafupifupi magalamu 19 a fibe patsiku, pomwe ana azaka 4 mpaka 8 amafunikira kupitirira 25 magalamu. Kwa ana Akalamba 9 mpaka 13, kudya tsiku lililonse ndi magalamu a anyamata ndi ma gramu 22 a atsikana. Kuchuluka kwa zitsamba kwa ana kumatheka pophatikiza mbewu, zipatso, ndi masamba mu chakudya. Amayamwa monga maapulo, kaloti, ndi ziweto zambiri zimatha kukhala zochulukirapo za ana.
Achinyamata:Achinyamata azaka 14 mpaka 18 amakhala ndi zofunikira kwambiri. Anyamata m'badwo uno ayenera kukhala ndi gawo la 38 magalamu a fibe patsiku, pomwe atsikana amafunikira magalamu 26. Olimbikitsa achinyamata kudya zakudya zolemera monga mkate wonse, oatmeal, nyemba ndi ndiwo zamasamba ndi masamba osiyanasiyana amatha kuthandiza kukwaniritsa zosowa zawo.
Akuluakulu:Zolinga Zazithunzi Zazithunzi za achikulire ndizozungulira 25 magalamu a amayi ndi magalamu 38 abambo. Akuluakulu amatha kuphatikiza fiberi muzakudya zawo mwa kudya mkate wambiri, mpunga wa bulauni, quinoa, nyemba ndi ndiwo zamasamba zatsopano. Masamba opangidwa ndi zipatso zamasamba, mtedza, ndi nthangala zimatha kukhala njira yokoma komanso yosavuta yowonjezera chakudya cha tsiku lililonse.
Akuluakulu achikulire:Tikamakalamba, zofunika zathu zimasintha. Achikulire achikulire oposa zaka 50 ayenera kukhala ndi gawo la 21 magalamu a fiber for amayi ndi 30 magalamu abambo. Zakudya zamitundu yonga Ziberekezi monga zipatso zamiyala, zonunkhira, zopaka zodzikongoletsera, ndi mapeyala zimatha kuthandiza achikulire omwe amafunikira zosowa zawo.
Ndikofunikira kudziwa kuti malingaliro awa ndi malangizo wamba ndi zofunikira payekhapayekha kusiyanasiyana malingani ndi mikhalidwe yathanzi ndi mikhalidwe yake. Kufunsira kwa katswiri wazamankhwala kapena wolembetsa ku Meditia kumatha kupereka malingaliro ozikidwa pa zosowa ndi zolinga zamunthu.
Zolemba:
GBD 2017 Zakudya Zakudya. Zotsatira Zaumoyo Zakuza Zakudya mu mayiko 195 mayiko, 1990-2017: Kusanthula mwatsatanetsatane kwa kafukufuku wapadziko lonse wa Phunziro la Matenda 2017
USDA. (ND). Chithunzi cha zakudya. Kubwezeretsedwanso kuchokera ku https:
8. Kuphatikizira zakudya zazakudya zambiri m'zakudya:
Kusankha zakudya zolemera kwambiriKuphatikiza zakudya zambili zolemera mu zakudya zathu za tsiku ndi tsiku ndizofunikira kuti mukhalebe ndi thanzi labwino. Mwamwayi, pali zosankha za zomwe mungasankhe. Zipatso zonga maapulo, mapeyala, ndipo zipatso sizikhala zokoma komanso zolemera. Masamba monga broccoli, kaloti, ndi sipinachi imapereka kuchuluka kwazakudya. Zikafika pakumera, kusanthula mbewu zonse monga quinoa, oats, ndi mpunga wakuda ndi njira yabwino kwambiri yowonjezera kudya kwathu mazira. Miyendo ngati mphodza, nyemba, ndi anapiye zimadzazanso ndi fiber. Pomaliza, mtedza monga ma amondi ndi walnuts ukhoza kukhala njira yosangalatsa yosangalatsa komanso ya fiber-fiber.
Zitsanzo za Mtundu WazachilengedwePhatikizani zakudya monga masamba, mbewu zonse, zipatso, mbewu zowala, ndi ufa. Zithunzizi zimawonedwa ngati "zofowoka" chifukwa sizichotsedwa pachakudyacho. Zakudya Zomwe Zidakhala Zotere zawonetsedwa kuti ndizopindulitsa, ndipo opanga safunikira kuwonetsa kuti ali ndi zotsatira zothandiza thupi kwaumoyo.
Kuphatikiza pazakudya zachilengedwe zachilengedwe,FDA imazindikira zotsatirazi kapena zopangidwa ndi zopangidwa ndi mafuta ngati mafuta anzeru:
Beta-glucan
Fiber
Lycoris zipolopolo
Lera
Guar Gum
Pegin
Dzombe nyemba
Hydroxypropropylmethycelulose
Kuphatikiza apo, FDA imatipatsa chakudya chosagawika chomwe sichikupezeka monga famu yankhosa:
Zovala zosakanikirana za cell ya cell (monga shuga ya shuga ndi fiber ya apulo)
Arabinoxylan
Lenjana
Idulin ndi inlilin
Amylose (RS2)
Galacto-oligosaccharides
Polydentrose
Kugonjetsedwa ndi Maltodetrin / dextrin
Cholumikizira phossolted rs4
Glucomannan
Chingamu achiarabu
Malangizo Othandiza pakuwonjezera kudya:Kuwonjezereka kwa zitsamba zathu kumatha kuchitika kudzera mu njira zomwe mosavuta zimakwanira muzochita zathu za tsiku ndi tsiku. Kulera ndi njira yabwino yothandizira kuphatikizira zakudya zolemera kwambiri kwa zakudya. Pophatikiza zipatso zosiyanasiyana, masamba, mphezi zonse mu mapulani athu odyetsera chakudya, titha kukulitsa kudya kwathu zatsamba. Njira ina yothandiza ndiyo kusintha kwa Chinsinsi, komwe titha kuwonjezera zosakaniza za mabelani ku mbale zomwe timakonda. Mwachitsanzo, kuwonjezera mphotho kapena nyemba ku sopu kapena saladi zimatha kuwonjezera ma fiber. Kusankha mitundu yonse ya zinthu zonse monga mkate, pasitala, ndi phala ndi kovuta kwambiri monga momwe ziliri ndi fiberi yoyenga. Kuphatikiza apo, kusankha zakudya zamtundu wathanzi monga masamba osaphika, trail kusakaniza, kapena zipatso zonse zimatha kuthandiza kusonkhana ndi zolinga za mavidiyo tsiku lililonse.
Mavuto ndi Mayankho:Mukamakulitsa chakudya chathu chazakudya ndizopindulitsa kwambiri, pamakhala zovuta zina zomwe zingalepheretse kupita kwathu patsogolo. Chimodzi mwazovutazi ndi zokonda zanu komanso malingaliro olakwika a fiberts omwe amafalikira kapena kusanja. Kuti titha kuthana ndi vuto ili, titha kufufuza njira zosiyanasiyana zophikira, zonunkhira, ndi zitsamba kuti tiwonjezere zonunkhira za zakudya zolemera. Poyesera maphikidwe osiyanasiyana ndikupeza njira zosangalatsa kuphatikiza fiber.
Chovuta chinanso chomwe anthu ena angakumane nacho powonjezera kudya kwawo ndi kusamvana. Zizindikiro monga kutulutsa, mpweya, kapena kudzimbidwa kumachitika. Chinsinsi chothana ndi mavutowa ndikuwonjezera pang'onopang'ono kudya ndikuwonetsetsa kuti mwamwa madzi ambiri. Edzi zam'madzi mu chimbudzi ndikuthandizira kupewa kudzimbidwa. Kuchita masewera olimbitsa thupi pafupipafupi kungathandizenso kukhalabe ndi matumbo pafupipafupi. Poyambira ndi zowonjezera zazing'ono za fiber ndipo pang'onopang'ono ndikuwonjezera pang'onopang'ono pakapita nthawi, matupi athu amatha kuzolowera kudya kwambiri, kuchepetsa mwayi wa kusamvana m'mimba.
Zolemba:
Slavin Jl. Malo a mayanjano a ku America: tanthauzo la thanzi la buzashi. Ndimakonda kudya. 2008. Deco; 108 (12): 1716-31. Doi: 10.1016 / J.JADa.2008.09.014. PMID: 19027403.
Kupadera kwa Ulimi wa US, ntchito yofufuzira kafukufuku. (2020). Kusunga kwa Nurter Nurrity Database kwa cholembera chokhazikika. Kubwezeretsedwanso kuchokera ku https://fdc.ul.Susda.gov/
Chai, S., Hooshmand, S. Peadat, Peyton, ine, Brum, Smith, BHandi, BHamba (2012). Ma Apply Apple Sterus Pluum owuma: Zovuta pangozi ya matenda amtima munyumba postmenopausal. Blosed of the Academy of antutration ndi Dientetics, 112 (82 (8), 1158-1168. Doi: 10.1016 / j.JAnd.2012.04.020. PMID: 22709704.
9. MALANGIZO:
Nkhani iyi yasanthula kufunika kwazakudya pazakudya ngati kukhala ndi moyo wathanzi, kuwongolera thupi, kupewa matenda osachiritsika, ndikulimbikitsa kukhala ndi thanzi lonse.
Kumvetsetsa tanthauzo la faka la chakudya kungathandize kudziwa mfundo zamimbano komanso zoyambira zomwe zikufuna kukonza zakudya komanso kuchepetsa nkhawa za matenda osavuta. Kafukufuku wina ndi wofunika kuti mufufuze njira zomwe zakudyazo zimagwirira ntchito zabwino zosiyanasiyana. Kuphatikiza apo, kudziwitsa njira zothanirana ndi kudya zakudya zamtundu, makamaka anthu okhala ndi zotsika, ziyenera kukhala zofufuzira zamtsogolo.
Pomaliza, umboni womwe wafotokozedwa munkhani iyi ikutsimikizira mbali yofunika kwambiri yazakudya polimbikitsa mbali zosiyanasiyana za thanzi la anthu. Kuyambira kuchipatala kwa matenda kupewa matenda komanso kasamalidwe kolemera, mapindu a kazakudya ndiwofunika kwambiri. Mwa kuphatikiza zakudya zolemera za fiberts athu kuti tipeze chakudya chatsiku ndi tsiku, anthu pawokha amatha kupangitsa kuti pakhale moyo wawo wonse komanso.
Post Nthawi: Nov-23-2023
