7 Kudya Kunogona Kukonzeresa Kupatirwa

Zvemukati

• 1. Doro
• 2. Zvokudya zvine Gluteni
• 3. Zviyo zvakagadzirwa
• 4. Mukaka uye zvigadzirwa zvemukaka
• 5. Nyama tsvuku
• 6. Zvikafu zvakakangwa kana kuti zvinokasira
• 7. Vanhu
• Chinokosha

Kuzvimbirwa idambudziko rakajairika iro rinowanzo tsanangurwa sekunge ura husingasviki matatu ura pavhiki (1)

Muchokwadi, yakawanda se27% yevakuru inozviona uye nezviratidzo zvayo, sekudumbuka uye gasi. Iyo yekukura kana kusanyanya kusashanda panyama iwe yaunowana, zvakanyanya mukana iwe kuzviwana izvo (,).

Zvimwe zvekudya zvinogona kubatsira kubvisa kana kudzikisira njodzi yekuzvimbirwa, nepo zvimwe zvichikurisa.

Ichi chinyorwa chinoongorora zvikafu zvinomwe zvinogona kukonzera kupatira.

1. Doro

Doro rinowanzotaurwa nezvaro sechikonzero chekudzvinyirirwa.

Imhaka yekuti kana ukanwa doro muhuwandu hwakawanda, zvinogona kuwedzera huwandu hwemvura dzakarasika kuburikidza neweti yako, zvichikonzera kushaya mvura.

Kusarongeka hydration, kungave nekuda kwekusanwa mvura yakakwana kana kurasikirwa yakawandisa kubudikidza neweti, inowanzo kuve yakabatana nenjodzi yekuwedzera kuzvimbirwa (,).

Zvinosuruvarisa, hapana zvidzidzo zvaigona kuwanikwa pane yakanangana kubatana pakati pekunwa doro uye kupatira. Zvakare, vamwe vanhu vanotaura kusangana nemanyoka, panzvimbo pekupatirwa, mushure mehusiku kunze kwekunwa ().

Zvinogoneka kuti mhedzisiro inosiyana kubva pamunhu kusvika pamunhu. Vaya vanoda kurwisa zvinokonzeresa kudzikisira uye kudzimbirira mhedzisiro yedoro vanofanirwa kuyedza kudzosera yega yega kunwa doro negirazi remvura kana chimwe chisina chinwiwa.

Doro, kunyanya kana rikashandiswa muhuwandu hwakawanda, rinogona kuita simba rekudzikisira mvura iro rinogona kuwedzera njodzi yekudzvinyirirwa. Mhedzisiro inogona kusiyana kubva pamunhu kuenda kumunhu, uye zvimwe zvidzidzo zvinodiwa pasati paitwa mhedziso dzakasimba.

2. Zvokudya zvine Gluteni

Gluten ipuroteni inowanikwa muzviyo zvakaita segorosi, bhari, rye, chiperengo, kamut, uye triticale. Vamwe vanhu vanogona kusangana nekuzvimbirwa pavanodya zvekudya zvine gluten ().

Uyezve, vamwe vanhu havashiviriri kune gluten. Iyi ndiyo mamiriro anozivikanwa sekusavhiringidzika kweguteni kana chirwere chechiliac.

Kana mumwe munhu ane chirwere chechiliac achidya gluten, immune system yavo inorwisa matumbo avo, ichikuvadza zvakanyanya. Nechikonzero ichi, vanhu vane chirwere ichi vanofanirwa kutevera chikafu chisina guten ().

Munyika zhinji, inofungidzirwa kuti 0.5-1% yevanhu vane chirwere ichi, asi vazhinji vanogona kunge vasingazvizive. Kuzvimbirwa kusingaperi ndicho chimwe chezviratidzo zvinozivikanwa. Kudzivisa gluten kunogona kubatsira kusunungura uye kuporesa ura (,,).

Isiri-celiac gluten senzwi (NCGS) uye inogumbuka ura syndrome (IBS) mamwe maviri mamiriro umo ura hwemunhu hunogona kuita gorosi. Vanhu vane izvi zvekurapa havashiviriri kune gluten asi vanoita kunge vane hanya negorosi nezvimwe zviyo.

Kana iwe uchifungidzira kuti gluten iri kukonzeresa kupatirwa kwako, ita shuwa yekutaura kune wako wehutano wezvehutano kuti utonge kunze kwechiliac chirwere usati watema gluten kubva pane zvaunodya.

Izvi zvakakosha, sezvo gluten inoda kuve mune yako dhayeti kuti bvunzo yechiliac chirwere chishande nemazvo. Kana iwe ukatonga kunze kwechirwere chechiliac, iwe ungangoda kuyedza nekushandisa akasiyana mazinga e gluten kuti uongorore mhedzisiro yayo pauri.

Vanhu vane chirwere chechiliac, NCGS, kana IBS vanogona kuve nemikana yekuzvimbirwa nekuda kwekudya guteni kana gorosi.

3. Zviyo zvakagadzirwa

Zviyo zvakagadziriswa uye zvigadzirwa zvavo, zvakaita sechingwa chena, mupunga chena, uye chena pasta, zvakadzika mu fiber uye zvinogona kunge zvichidzvinyirira kupfuura zviyo zvese.

Imhaka yekuti matavi uye hutachiona hwezviyo hunobviswa panguva yekugadzirisa. Kunyanya, iyo branine ine faibha, chikafu chinowedzera huwandu kuzvituru uye chinobatsira kufamba pamwe chete.

Zvakawanda zvidzidzo zvakabatanidza yakakwira fiber kudya kune yakaderera njodzi yekuzvimbirwa. Muchokwadi, ongororo ichangoburwa yakaratidza 1.8% mukana wepasi wekuzvimbirwa kwega yega giramu yefibha inodyiwa pazuva (,).

Naizvozvo, vanhu vanosangana nekuzvimbirwa vanogona kubatsirwa nekuderedza zvishoma nezvishoma kudya kwavo kwezviyo zvakagadziriswa nekuzvitsiva nezviyo zvakakwana.

Kunyangwe yakawedzera fiber inobatsira vanhu vazhinji, vamwe vanhu vanoona kwakapesana nemhedzisiro. Kwavari, imwe fiber inogona kuwedzera kuvharirwa, pane kuibvisa (,).

Kana iwe uchizvimbirwa uye uchitodya yakawanda yefaibha-yakafuma zviyo zvizere, kuwedzera imwe fiber kuchikafu chako hazvigone kubatsira. Mune zvimwe zviitiko, zvinogona kutoita kuti dambudziko riwedzere ().

Kana izvi zviri izvo kwauri, edza zvishoma nezvishoma kudzora kwako kwezuva nezuva kwefibre kuti uone kana izvi zvichizorodza.

Zviyo zvakagadziriswa nezvigadzirwa zvavo, zvakaita semucheka muchena, pasta chena, uye chingwa chena, zvine faibha shoma pane tsanga dzese, zvoita kuti dziwande. Kune rimwe divi, vamwe vanhu vanoona kuti kunwa mashoma fiber kunobatsira kubvisa kuzvimbirwa.

4. Mukaka uye zvigadzirwa zvemukaka

Dairy inoratidzika sechimwe chikonzero chinowanzoitika chekudzivirira, kunyanya kune vamwe vanhu.

Vacheche, vana vadiki, uye vana vanoonekwa zvakanyanya panjodzi, pamwe nekuda kwekunzwa mapuroteni anowanikwa mumukaka wemombe ().

Kuongororwa kwezvidzidzo zvakaitwa pamusoro pemakore makumi maviri nematanhatu zvakaona kuti vamwe vana vane chirwere chisingaperi chekusimbirwa vakaona kuvandudzwa pavakamira kudya mukaka wemombe (17).

Mune ongororo ichangoburwa, vana vane makore 1-12 vane kuzvimbirwa kusingaperi vakanwa mukaka wemombe kwenguva yakati. Mukaka wemombe wakazotsiviwa nemukaka we soy kwenguva inotevera.

Vapfumbamwe vevana gumi nevatanhatu vari muchidzidzo vakasangana neremipipisi apo mukaka wemombe wakatsiviwa nemukaka we soy ().

Kune akawanda anecdotal mishumo yezviitiko zvakafanana muvakuru. Nekudaro, rutsigiro rudiki rwesainzi rwunogona kuwanikwa, nekuti ongororo zhinji dzinoongorora mhedzisiro iyi dzinotarisana nevana, kwete vanhu vakuru.

Izvo zvakakosha kuti uzive kuti avo vari vane lactose vasingashiviriri vanogona kusangana nemanyoka, pane kudzimbirwa, mushure mekudya mukaka.

Zvigadzirwa zvemukaka zvinogona kukonzera kuvharirwa mune vamwe vanhu. Izvi zvinowanzoitika kune avo vane hanya nemapuroteni anowanikwa mumukaka wemombe.

5. Nyama tsvuku

Nyama tsvuku inogona kukuvadza kuvharirwa nezvikonzero zvikuru zvitatu.

Kutanga, ine faibha shoma, iyo inowedzera hombe kuzvituru uye inovabatsira kufamba pamwe chete.

Chechipiri, nyama tsvuku inogona zvakare zvisina kunangana kudzikisira huwandu hwemunhu hwezuva nezuva hwekutora fiber nekutora chinzvimbo chepamusoro-fiber sarudzo mune chikafu.

Izvi zvinonyanya kuitika kana iwe ukazadza chikamu chakakura chenyama panguva yekudya, uchideredza huwandu hwefibhi-yakapfuma miriwo, nyemba, uye zviyo zvese zvaunogona kudya mukugara kumwe chete.

Iyi mamiriro angatungamira kune yakaderera zuva nezuva fibha inodya, inogona kuwedzera njodzi yekuzvimbirwa ().

Zvakare, kusiyana nemamwe marudzi enyama, senge huku nehove, nyama tsvuku inowanzo ine huwandu hwakawanda hwemafuta, uye chikafu chine mafuta akawanda chinotora nguva yakareba kuti muviri udye. Mune zvimwe zviitiko, izvi zvinogona kuwedzera mukana wekuzvimbirwa zvakatowedzera ().

Avo vane kupatirwa vanogona kubatsirwa nekutsiva nyama tsvuku mukudya kwavo neprotein- uye fiber-zvakapfuma dzimwe nzira dzakadai bhinzi, nyemba, uye pizi.

Nyama tsvuku inowanzo ine mafuta uye yakaderera mune fiber, musanganiswa wemuviri unogona kuwedzera njodzi yekuzvimbirwa. Kana iwe uchirega nyama tsvuku ichitsiva zvekudya zvine fiber-mune chikafu chako, zvinogona kuwedzera njodzi kutonyanya.

6. Zvikafu zvakakangwa kana kuti zvinokasira

Kudya zvikamu zvakakura kana zvinowanzoitika zvezvikafu zvakakangwa kana zvinokurumidza zvinogona zvakare kuwedzera njodzi yekuzvimbirwa.

Izvi zvinodaro nekuti izvi zvekudya zvinowanzove zvine mafuta akawanda uye zvine fiber shoma, mubatanidzwa unogona kunonoka kugaya nenzira imwecheteyo inoita nyama tsvuku ().

Chikafu chinokurumidza chikafu senge machipisi, makuki, chokoreti, uye ayizi kirimu zvinogona zvakare kutsiva sarudzo dzakawandisa-dzakapetwa nefibre, senge michero nemiriwo mune chikafu chemunhu

Izvi zvinogona kuwedzera kuwedzera mukana wekuzvimbirwa nekuderedza huwandu hwese hwefibhi inodyiwa pazuva ().

Sezvineiwo, vanhu vazhinji vanotenda chokoreti ndechimwe chezvikonzero zvikuru zvekuzvimbirwa kwavo ().

Zvakare, chikafu chakakangwa uye chinokurumidza chinowanzo kuve nemunyu wakawanda, uyo unogona kudzikisira zvirimo mumvura, kuchiomesa uye kuita kuti zvive zvakaoma kupuruzira nemuviri (21).

Izvi zvinoitika kana iwe uchidya munyu wakawandisa, sezvo muviri wako uchisveta mvura kubva mumatumbu ako kuti ubatsire kubhadhara iyo yekuwedzera munyu muropa rako.

Iyi ndiyo imwe nzira iyo muviri wako unoshanda kuunza musanganiswa wayo wemunyu kune zvakajairwa, asi zvinosuwisa, zvinogona kutungamira mukuzvimbirwa.

Zvikafu zvakakangwa uye zvinokurumidza zvakaderera mune fiber uye zvine mafuta akawanda uye munyu. Aya maitiro anogona kunonoka kugaya uye kuwedzere mukana wekuzvimbirwa.

7. Vanhu

Persimmons chibereko chakakurumbira kubva kuEastern Asia chingave chiri kudzimbirira vamwe vanhu.

Mhando dzakasiyana dziripo, asi zhinji dzinogona kuverengerwa seinotapira kana inotapira.

Kunyanya, ma-persimmon ane mainge ane huwandu hwakawanda hwetannin, mukomboni unofungidzirwa kudzikamisa ura hwematumbo uye zvipingamupinyi, kudzikisira ura ().

Nechikonzero ichi, vanhu vari kusangana nekuzvimbirwa vanofanirwa kudzivirira kunwisa maPimimmon akawandisa, kunyanya akasiyana marudzi.

Persimmons ane matanini, rudzi rwekomboni iyo inogona kukurudzira kupatira nekudzora kugaya. Izvi zvinogona kuve zvechokwadi kunyanya kune zvinokanganisa marudzi emuchero.

Chinokosha

Kuzvimbirwa chinhu chisingafadzi icho chakajairika.

Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchizadza muviri, unogona kugaya kugadzikana nekuita shanduko dziri nyore pakudya kwako.

Kutanga nekudzivirira kana kudzikisa kutora kwako kwekubatira chikafu, kusanganisira izvo zvakanyorwa pamusoro.

Kana iwe uchiri kusangana nematambudziko mushure mekudzora yako yekudyiwa kwechikafu, kumbira wako mupi wezvehutano kuti akurudzire mamwe mararamire uye nzira dzekudya.