Kudzivirirwa chikafu: chekudya uye chekudzivirira

Zvemukati

• Kudya kunorwisa kupatira
• Zvikafu zvekudzivirira
• Yakawanda sei mvura uye faibha inofanira kudyiwa
• Kuzvidzivirira menyu sarudzo

Chikafu chinobatsira kurwisa kuzvimbirwa ndechezve fiber, senge zviyo zvizere, michero isina kuvezwa uye miriwo mbishi. Pamusoro pefibre, mvura yakakoshawo pakurapa kuzvimbirwa nekuti inobatsira mukuumbwa kweiyo tsvina bolus uye inofambisa kupfuura kwendove mukati meura.

Kuzvimbirwa kunowanzo kukonzerwa nekudyiwa zvakanyanya kweshuga, mafuta uye chikafu chakagadziriswa, asi zvinogona zvakare kuve mhedzisiro yekushomeka kwekuita zvemuviri uye kushandiswa kwenguva refu kwemishonga yakadai semapaini uye mishonga yekudzvinyirira.

Kudya kunorwisa kupatira

Chikafu chikuru chinobatsira kurwisa kupatirwa ndeichi:

• Muriwo, kunyanya miriwo mbishi nemashizha, senge kabichi, lettuce kana kabichi;
• Zvibereko zvine peel, nekuti bark rakapfuma mumicheka;
• Mbeu dzese zvakaita segorosi, oats uye mupunga;
• Bhinzi nhema, chena, shava, nyemba uye nhokwe;
• Gorosi branvi nejemusi, oats;
• Michero yakaoma, semazambiringa akaomeswa;
• Mbeu dzakadai seflakisi, chia, manhanga nesesame;
• MaProbiotic, senge yogurts, kefir, kombucha uye sauerkraut, semuenzaniso, sezvo ivo vachibatsira kudzora ura hwemukati.

Chikafu chisina kugadzirwa uye chakazara chine fiber yakawanda kupfuura chikafu chakabikwa uye chakanatswa uye nekudaro chinogadzirisa matumbo ekufambisa. Uye zvakare, kunwa mvura yakawanda kunobatsirawo kurwisa kuzvimbirwa, nekuti mvura inodiridza faibha, ichiita kuti nzira yetsvina ipinde muura. Ona huwandu hwefibisi muzvikafu.

Zvikafu zvekudzivirira

Zvikafu zvinokonzeresa kuzvimbirwa uye izvo zvinofanirwa kudzivirirwa ndeizvi:

• Zvikafu zvine shuga yakawanda, zvakaita sezvidhakwa, makeke, zvihwitsi, makuki akazadzwa uye machokoreti;
• Chikafu chakakwira mumafuta, senge chikafu chakakangwa, chingwa nechingwa chakaomeswa nechando;
• Chikafu chinokurumidza uye chikafu chakagwamba nechando, senge lasagna kana pizza;
• Mukaka wese uye zvigadzirwa zvemukaka, sezvo ivo vakapfuma mumafuta;
• Nyama dzakagadziriswa, soseji, bhekoni, sausage uye ham.

Mimwe michero, senge mabhanana girini uye gwavha, semuenzaniso, inogona kuwedzera kuvhiringidzika. Uye zvakare, kushomeka kwekurovedza muviri uye kushandisa kazhinji laxative, antidepressant kana chirungurira mishonga inogona zvakare kubatsira mukubatira.

Tarisa uone mamwe matipi ekupa kurwisa kupatirwa muvhidhiyo inotevera:

Yakawanda sei mvura uye faibha inofanira kudyiwa

Fibers zvinhu zvemuti wekutanga izvo zvisina kugayikwa nema enzymes eiyo gastrointestinal turakiti, izvo zvinokonzeresa kuwanda kwehuwandu hwemvura mumarara etsvina, hutumbu microbiota, huremu uye kuwanda uko tsvina inopfuura nepakati pekoloni. Huwandu hwakakurudzirwa hwefibre yevakuru hunofanirwa kunge huri pakati pe25 kusvika 38 gramu pazuva uye 19 kusvika 25 magiramu evana.

Mvura uye zvinwiwa zvine chekuita nekuisa mvura kubva mumatumbo padanho remukati, kupfava marara nekuita kuti abviswe. Uye zvakare, inonyorovesa ura hwese hwemukati, ichiita zvituru kunyatso famba kusvikira vadzingwa.

Kazhinji, zvinokurudzirwa kushandisa 2 litita emvura pazuva, zvisinei huwandu hwakaringana hwemvura hunosiyana zvichienderana nehuremu hwemunhu, iri 35 ml / kg / zuva. Nekudaro, munhu anorema 70 kg anofanirwa kudya 35 ml / kg x 70 kg = 2450 ml yemvura pazuva.

Kuzvidzivirira menyu sarudzo

Iyi tafura inotevera inoratidza muenzaniso wemenyu yemazuva matatu yekurwisa kupatirwa:

Huwandu hunoratidzwa pane menyu hunosiyana zvichienderana nezera, murume kana murume uye chiitiko chemuviri, kuwedzera kune chokwadi chekuti munhu ane chirwere chakabatana kana kwete. Nechikonzero ichi, zviri nani kutsvaga nhungamiro kubva kune anoona nezvehutano kuitira kuti ongororo yakakwana iitwe uye chirongwa chezvehutano chakagadzirirwa zvinoenderana nezvaunoda.

Nekuchengetedza kudya kwakaringana uye kunwa mvura kwakaringana, zvakajairika kuti ura utange kushanda mushe mushure memazuva manomwe kusvika gumi ekudya. Uye zvakare, zvakakosha kuti urangarire kuti kugara uchirovedza muviri kunobatsirawo kugadzirisa kufamba kwematumbo.