Pofufuza za zakudya zochepa za carb , imodzi mwa zotsatira zomwe anthu amawawona ndi kudzimbidwa. Ngati mutayamba kukhala odzikweza mukatha kuyambitsa mapulani ochepa, khalani otsimikiza kuti pali zinthu zambiri zomwe mungachite kuti muchepetse vuto lanu. (Zindikirani kuti pali zifukwa zambiri za kudzimbidwa, kuchokera ku mankhwala ndi matenda a ubongo, koma ngati kuvomereza kwanu kunayambira ndi zakudya zanu zisintha, ndibwino kuganizira pa zomwezo chifukwa chotheka.)
Kodi Kumangidwa N'kutani?
Kutseka ndikovuta kwambiri pakudutsa matumbo. Nthaka nthawi zambiri imakhala yovuta, ndipo imakhala yowuma kuposa yachizolowezi. Zochepa kuposa katatu masentimita pa sabata zimatchedwanso kudzimbidwa.
Kodi Zakudya Zam'madzi Zambiri Zingayambitse Kutani?
Anthu omwe amadzikweza ndi kusintha kwa zakudya nthawi zambiri amadya zakudya zochepa ( kutsekemera , kusungunuka , kapena zonse ziwiri). Izi nthawi zina zimakhala ndi malingaliro olakwika okhudza chakudya chochepa cha carb. Mwachitsanzo, nthawi zina anthu samadziwa kuti zakudya zomwe zimadya zakudya zochepa kwambiri zimadya kawiri kapena katatu. Iwo sangathenso kuzindikira kuti ngakhale kuti mapiritsi ndi chakudya, pa zakudya zambiri zotsika kwambiri za carb fiber sizimayesedwa ngati mbali ya carbs kudya chifukwa sizimakhudza shuga ya magazi. Pali zakudya zambiri zomwe zimakhala ndi mavitamini komanso zakudya zambiri, koma zimakhala zochepa m'thupi.
Tsopano tiyang'ana zinthu zomwe mungachite kuti mukhale osakanizidwa pa chakudya chochepa.
Imwani Madzi Ambiri
Ichi ndi lingaliro labwino, komabe ndikofunikira kuti tipewe chizoloŵezi chokhazikika. Ngati sitinatengedwe kwathunthu, matupi athu adzamwa madzi kuchokera kumtundu wathu. Komanso, kumwa madzi ambiri ndi fiber kumathandiza kapena mbewu ya fulakesi n'kofunikira.
Idyani masamba ambiri osasamba
Makamaka masamba a masamba obiriwira amakhala otsika mu digbstible carbs pomwe ali ndi mitsempha yambiri ndi zakudya zambiri. Ndipotu, zakudya zina zotsika kwambiri za carb sizinkawerengedwe ndi masamba okhaokha, chifukwa pali karoti kakang'ono kamene kamakulungidwa muzitsulo zochuluka kwambiri moti shuga wambiri sagwiritsidwa ntchito pokhapokha pokhapokha padzadya. Zipatso zina zingakhale zothandiza, makamaka zipatso zabwino shuga monga zipatso.
Mndandanda wa ndiwo zamasamba umatchulidwa kuchokera kumunsi otsika mpaka kumapiri apamwamba kwambiri, ndipo pali zowonjezera ku carbu ndi ziwerengero za fiber pamodzi ndi zina zambiri zokhudza aliyense.
Idyani mtedza ndi Mbewu, makamaka Flax ndi Chia
Mtedza ndi mbewu zimakhala ndi mchere wambiri (komanso zakudya zina zambiri). Mbeu za nkhono ndi mbewu za chia ndizosankha zabwino kwambiri chifukwa zili ndi mchere wambiri
Zida zamagazi
Ndi bwino kuti mutenge chakudya chanu, koma pangakhale gawo lothandizira. Zowonjezereka (mwachitsanzo Metamucil ndi Fiberall) zimapangidwa kuchokera ku mankhusu a psyllium. Vuto ndi iwo kuchokera ku kafukufuku wotsika kwambiri ndi kuti ufa umene umasakaniza ndi madzi uli ndi kuchuluka kwa shuga. Pali "shuga", koma makamaka ali ndi maltodextrin yomwe imayambitsa magazi m'magazi monga momwe shuga imachitira. Njira zina zimaphatikizapo capsules a psyllium (muyenera kutenga ena ofanana ndi ufa - onetsetsani kuti mumamwa madzi ochulukirapo) kapena kupeza matope a psyllium ochulukirapo (malo ogulitsira thanzi lanu amatha kunyamula gawolo). Psyllium imapereka zowonjezera zowonjezera koma imakhala ndi mafinya osakanikirana. Phulusa liyenera kusakanizidwa ndi madzi ndi kumwa mofulumira, chifukwa limapanga sludge yowonongeka ngati madzi akumwa madzi.
Zina zowonjezera zowonjezereka zimapita ndi dzina lakuti Benefiber, ngakhale pali magulitsowo. Zimakhala zowonongeka kwambiri, ndipo zimakhala ndi phindu lomwe zingathe kusungunuka m'madzi kapena zosakaniza ndi zakudya zofewa monga yogurt, ndipo sizisintha maonekedwe.
Pali zowonjezereka zowonjezera zomwe zimapangidwa kuchokera ku magwero a fiber omwe sakhala osungunuka, monga chimanga cha tirigu. Ingoyang'anani carbs, chifukwa wowuma ena amayamba kubwera chifukwa cha ulendo wawo ambiri.
Kodi Mukudya Zakudya Zambiri Zamakaka?
Anthu ena amatengeka ngati adya chakudya chambiri cha mkaka , ndipo amatha kukhala ndi chizoloŵezi choonjezera tchizi, kanyumba tchizi, ndi zakudya zina za mkaka pa zakudya zochepa. Ngati izi zikutsimikizirani, yesetsani kudula pa tchizi ndikuwone ngati zimathandiza.
Kodi Mukupeza Maginesi Yokwanira?
Magnesium ndi zakudya zomwe zimakhala zochepa kwambiri m'matumbo awo, ndipo zotsatira zake zingakhale chizoloŵezi chokhazikika. Pali zakudya zambiri zochepa zomwe zimakhala ndi magnesium, monga ndiwo zamasamba, mtedza ndi mbewu, soya (nyemba zina), nsomba, ndi yogurt.
Maginesium supplement is another possibility, koma zingakhale zofunikira kuyendetsa mtundu wina wa magnesium umene umatetezedwa bwino (ngati simungathe kutsekula m'mimba, osati cholinga). Pulogalamuyi imayikidwa ndi Institutes of Health akuti magnesium oxide ndi magnesium sulphate mwina sizimangidwe ndi mitundu ina (ndikudziwa kuti ine, magnesium oxidi yakhala yoipa).
Yesani Maantibiotiki
Kafukufuku wokhudzana ndi izi sizowonjezereka, koma ntchito yowonjezera imasonyeza kuti yogurt ndi kefir (ndi zina zotero za mankhwala monga sourkraut) zingathandize kuthandizira ma colons, kuphatikizapo kuyenda kwa matumbo. Ndi ma probiotics ati omwe ali nawo? Kutangoyamba kukauza, koma kungakhale kofunika, ndipo ndithudi tikuphunzira kufunika kwa matupi a thanzi, choncho tifunikira kumvetsera mwatcheru.
Yesani Mafuta a Nsomba
Apanso, sizowoneka bwino, koma akatswiri ena amanena kuti ngati sitikudya mafuta okwanira omega-3 tikhoza kukhala olimbikitsidwa. Ngati simukudya nsomba zonenepa monga salimoni, mukhoza kuyesa mafuta ophika.
Nanga Bwanji Za Laxatives?
Pofuna kudzimbidwa chifukwa cha zakudya, ndizomveka kuti mankhwalawo ayenera kukhala ndi zakudya. Mankhwala opangira mankhwalawa amachititsa kuti minofu isinthe, koma kuwagwiritsa ntchito kwa masiku angapo kungakhale kolakwika (kupatula ngati dokotala atakuuzani, ndithudi). Iwo akhoza ngakhale kukhala ndi vuto la boomerang mwa kuchititsa minofu ya matumbo kukhala ofooka pakapita nthawi - ndiyeno kuyambitsa kudzimbidwa.
Ngati kusintha kwa zakudya kumayambitsa kudzimbidwa, ndondomeko zomwe ndafotokoza ziyenera kuthandiza. Ngati satero, onetsetsani kuti mufunsane ndi dokotala wanu.