Chikafu chine laxative athari
Zvemukati
Chikafu chine laxative mhedzisiro ndevaya vakapfuma mu fiber uye nemvura, vachifarira matumbo ekufambisa uye kubatsira kuwedzera huwandu hwetsvina. Zvimwe zvekudya zvine laxative mhedzisiro papaya, plamu, manhanga, mbeu dzechia, lettuce uye oats, uye zvakakosha kuti zvivemo muhupenyu hwezuva nezuva, uye zvakare zvakakosha kuti 1.5 kusvika 2.0 litita emvura anonwa pazuva ., sezvo mvura yakakosha kune iyo hydration yemicheka uye kufambisa nzira yemanyoro mukati meura.
Zvimwe zvekudya zvine laxative maitiro uye izvo zvinofanirwa kuverengerwa mukudya kwemazuva ese ndezvi:
- Muriwo: lettuce, arugula, watercress, kare, broccoli, eggplant uye zucchini;
- Zviyo: oats, oat bran, gorosi bran, chibage, nyemba, quinoa;
- Mbeu: chia, flaxseed, sesame;
- Mbeu dzemafuta: chestnuts, nzungu, maarumondi, walnuts;
- Zvinwiwa: kofi, waini tsvuku, chikapu mushure mekudya, lemongrass tii uye inoyera kascara;
- Zvibereko: papaya, muonde, peya, apuro, plamu, kiwi.
Pamusoro pezvikafu izvi, kushandisa yogati yakajeka katatu kana pasvondo zvinobatsira kuchengetedza zvakanaka ura hwemukati uye kurwisa kupatirwa. Tarisa maresipi matatu ezvigadzirwa zvekugadzira laxatives.
Tarisa uone dzimwe sarudzo dzemichero dzakapfuma mufibre uye dzinogona kuve nemhedzisiro.
Huwandu hweFibre muZvibereko
Iyi tafura inotevera inoratidza huwandu hwefibre nemvura pa100 g yemichero:
| Chibereko | Huwandu hwefibre pa100 g yemichero | Huwandu hwemvura pa100 g yemichero |
| Papaya | 2.3 g | 88.2 g |
| Muonde | 2.3 g | 79.1 g |
| Peya | 2.2 g | 85.1 g |
| Apple | 2.1 g | 82.9 g |
| Plum | 1.9 g | 88.0 g |
| Kiwi | 1.9 g | 82.9 g |
| orenji | 1.8 g | 86.3 g |
| Mazambiringa | 0,9 g | 78.9 g |
Izvo zvakakosha kuti urangarire kuti faibha yekushandisa inofanirwa kuperekedzwa nekunwa kwakanaka kwemvura, sekudya zvakapetwa zvakawandisa zuva rese pasina kunwa mvura yakaringana zvinogona kukonzera mhedzisiro, zvichikanganisa kuzvimbirwa.
Laxative chikafu checheche
Zvakajairika kuti ura hwomwana hudzimbiswe, uye zvakakosha kusanganisa chikafu chakadai se:
- Zvibereko: Papaya, orenji, avocado, bhanana, mazambiringa, vise, muonde, plamu, visi, mango, chinanazi;
- Muriwo: manhanga, almond, madomasi, cucumber, kabichi, sipinashi, mbatatisi, bhinzi yegirini nemiriwo yemashizha,
- Zviyo: Chingwa chebrown, oats, mupunga wakasviba, pasita yebhuruu nechibage;
- Mbesa pizi, nyemba uye bhinzi.
Vacheche vanoda fiber shomashoma pane vanhu vakuru, uye vanofanirwa kudya mashoma chete ezvikafu zvakanyorwa pamusoro zuva rega rega. Uye zvakare, vacheche vanopfuura gore rimwe vanogonawo kudya yogati yechisikigo, iyo ine hutachiona hunovandudza maruva emukati uye kurwisa kuzvimbirwa. Ona 4 mienzaniso yezvigadzirwa zvekugezesa zvevacheche.
Menyu yekusunungura ura
Iyi tafura inotevera inoratidza muenzaniso wemamazuva matatu-menyu akapfuma mune fiber kurwisa kupatirwa.
| Snack | Zuva 1 | Zuva 2 | Zuva 3 |
| Kudya kwemangwanani | 1 mukombe wekofi nemukaka + 1 slice yechingwa chezviyo chakakwana nechizi uye sesame | vhitamini: 2 zvidimbu zvepapaya + 1 col yeoat soup + 1/2 col ye chia soup + 200 ml yemukaka | 1 kapu yeiyo yoghurt yakajeka ne3 michero + 1 chidimbu chechingwa chakazara nezai |
| Kudya kwemangwanani | 3 prunes + 5 cashew nzungu | 1 peya + gumi nzungu | 2 mashedhi mapapaya ane 2 kol yetii |
| Lunch kudya kwemanheru | 4 kori yemuto wakasvibira wemupunga ne broccoli + huku mu tomato muto + miriwo yakakwidzwa mumafuta emuorivhi | pasita yakazara ne tuna + pesto muto + saladhi nekabichi, mazambiringa, eggplant uye zucchini | manhanga puree + roast pani + green saladi nemafuta emuorivhi nechibage |
| Manheru masikati | 1 yogati yakasikwa yakatsetseka nepapaya uye 1 col yemuto weuchi | 1 mukombe wekofi + 2 zvimedu zvechingwa chakazara nezai + 1 col yesame tii | Avocado Smoothie |
Pamusoro peyoga yogati, kefir uye kombucha zvakare akapfuma mumaprobiotic, mabhakitiriya akanaka ayo anobatsira ura kuita, kugadzirisa mamiriro uye kusimbisa immune system.
Zvinyorwa Zvitsva
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