Kupeza fiber yokwanira ndi chimodzi mwa zinthu zomwe muyenera kudandaula nazo mukamakula. Kulondola? Mwinamwake kudzikonda kwanu kudzakhala kudandaula za fiber, koma ngati wamng'ono wanu akufuna kutaya thupi, ndiye ayenera kudandaula za fiber. Fiber akhoza kukuthandizani kuchepa. Ndipo malinga ndi kafukufuku watsopano, ndi njira imodzi yosavuta yochepetsera.
Kuchepetsa Kulemera kwapafupi ndi Fiber
Phunziro latsopano lomwe linafalitsidwa mu Annals of Internal Medicine linayerekezera zakudya zamtundu wa zakudya zamakono zomwe zimafalitsidwa ndi American Heart Association (AHA). Chakudya cha AHA sichinali chovuta chifukwa zofunikira pa dongosololi zinayenera kuwerengera zakudya , kuchepetsa magalamu a shuga , kudya zakudya zambiri komanso mapuloteni owonda. Ayeneranso kudya chakudya chokwanira. Gulu lapamwamba la gululi linkayenera kudya magalamu 30 a fiber tsiku lililonse.
Magulu onsewa mu phunziroli anasiya kulemera. Gulu la American Heart Association linataya zambiri. Koma osati zambiri . Ndipo ndicho chimene chimapangitsa phunziro ili kukhala losangalatsa. Chizoloŵezi chophweka chodya kwambiri chimapangitsa anthu kuchepetsa thupi popanda zovuta zina zowonjezerapo kuwerengera mafuta ndi macronutrients.
Mmene Zizindikiro Zimakuthandizirani Kutaya Kunenepa
Zizindikiro zimakuthandizani kuchepetsa kulemera mu njira zosiyana. Choyamba, zakudya zomwe zili ndi zida zambiri zimadzaza. Ngati mudya zakudya zamtundu wambiri monga oatmeal kapena bread breads, zimatengera thupi lanu nthawi yambiri kuti imire chakudya.
Kotero mimba yanu imakhala yokwanira kwa nthawi yaitali ndipo ingakuthandizeni kudya pang'ono.
Kuonjezerapo, mitundu ina ya fiber, yotchedwa fiber, imatha kupopedwa ndi thupi lanu. Kotero chakudya chimadutsa mu dongosolo lanu lakumagazi popanda kupanikizidwa mu magazi anu. Izi zikutanthauza kuti chakudya sichidzatha kupukuta makoya anu kapena mimba yanu, monga zakudya zina zomwe mungathe kuchita.
Mmene Mungapezere Matayira Okwanira Kutaya Kunenepa
Nanga mumapeza bwanji zida zokwanira m'thupi lanu? Ndi zophweka! Mungosankha mbewu zonse mukamagula zinthu monga mkate, pasta kapena chakudya cham'mawa. Koma muyenera kuyang'ana mawu oti "tirigu wonse" pa chizindikiro. Nthawi zina opanga chakudya amagwiritsa ntchito mawu monga "tirigu" kapena "multigrain" kapena "tirigu wamba" pofuna kuti chakudya chikhale chamtendere kuposa momwe chimakhalira. Zomera ndi zipatso zatsopano zimakhalanso zothandiza kwambiri.
Muyeneranso kufufuza zakudya zofunikira pazakudya zomwe mumagula kuti muone momwe chida chilichonse chilili. Zilembo zili pansi pa chakudya ndi shuga. Kodi mumadya zakudya zotani? Mapulogalamu a kulemera kwa kuphunzira amawononga 30 magalamu a fiber tsiku lililonse. Zotsatira zamakono zimasonyeza kuti mumadya ma girasi 20 mpaka 35 tsiku lililonse.