8 Kudya kunokonzera magasi

Zvemukati

• 1. Bhinzi
• 4. Mukaka uye zvigadzirwa zvemukaka
• 5. Gum
• 6. Zvidhakwa
• 7. Oats
• 8.Pizi
• Maitiro ekurwisa magasi zvakasikwa

Chikafu chinokonzeresa gasi, senge bhinzi uye broccoli, semuenzaniso, chine huwandu hwakawanda hwefibre uye makabhohaidhiretsi ayo anoviriswa nemumatumbo maruva panguva yekugaya, zvichikonzera kubatika uye kuzvimba, uye kusagadzikana kwemudumbu kune izvi zvekudya kunosiyana kubva kune vezera kuenda kune vezera.

Nechikonzero ichi, zvakakosha kuti anoona nezvekudya zvinovaka muviri aite ongororo inobvumidza kuona kuti ndedzipi zvikafu zvinogadzira magasi uye nekugadzira chirongwa chehutano chinoenderana nezvinodiwa nemunhu.

Hazviwanzo kukosha kubvisa rudzi urwu rwechikafu kubva muchikafu, nekuti kudzikisa huwandu uye kuwanda kwazvinodyiwa, zvinogona kukwana kuti muviri ugone kuzvitsungirira, zvichideredza kugadzirwa kwemweya.

1. Bhinzi

Zvibereko, mimwe miriwo uye zvimwe zvigadzirwa, zvakadai semuto wakarongedzwa, semuenzaniso, une mhando yeshuga inonzi fructose, inosungwa zvakasiyana nemhando yechikafu. Iyi mhando yeshuga haina kunyatso nyura mudumbu, uye inogona kufarira kuwedzera mukugadzirwa kwegasi. Onai michero ipi ine yakanyanya kwazvo fructose yezviri mukati.

Pamusoro pezvo, michero yakaita semaapuro, mapichisi, mapere uye mapuramu zvinewo fiber inogadzikana inogona kukonzeresa gasi kune vamwe vanhu.

4. Mukaka uye zvigadzirwa zvemukaka

Lactose ishuga iripo mumukaka uye nemidziyo yayo. Kana munhu aine kusagadzikana kwe lactose, zvinoreva kuti muviri wake hauna lactase yakakwana, iyo enzyme inogaya iyo shuga mumatumbo. Sezvo isingagaywe, inoshandiswa nemabhakitiriya emukati, ayo anoburitsa hydrogen uye pfupi-cheni yemafuta acids, inogadzira magasi.

Mumamiriro ezvinhu akadaro, munhu wacho anogona kutsiva zvigadzirwa zvemukaka zvevamwe vasina lactose kana zvinwiwa zvemuriwo, semukaka weamondi, semuenzaniso. Uye zvakare, zvakakosha kuti utarise iro reti yekudya, sezvo zvimwe zvigadzirwa zvinogona kunge zvine lactose pakati pezvakagadzirwa. Tsvaga kana iwe uine kusagadzikana kwelasise kuburikidza neyedu online bvunzo.

5. Gum

Gamu kana kuwedzerwa kwevhisi kunofarira kudyiwa kwemhepo, inozivikanwa seaerophagia, inogadzira gasi uye kusagadzikana kwemukati. Uyezve, imwe yekutsenga chingamu kana caramels inogona zvakare kunge iine sorbitol, mannitol kana xylitol, ayo ari shuga anoburitsa magasi kana achisvinirwa mukoloni.

6. Zvidhakwa

Zvakakosha kudzivisa zvinwiwa, mvura ine kabhoni, madoro uye zvimwe zvinwiwa zvine kabhoni, sezvo zvichikoshesa kupinda kwemukati muura, zvichikonzera magasi. Kunwa mashanga kunofanirawo kudzivirirwa.

7. Oats

Oats uye oat bran kana oats, pamwe nechimwe chikafu chizere, zvinogona kukonzera gasi nekuti vakapfuma mu fiber, raffinose uye starch, iyo inofarira kuumbwa kwemweya muura.

8.Pizi

Peas, mukuwedzera kune ine fructose uye inovirisa tambo mumatumbo, zvakare ine lectin, ayo anosanganiswa nekuzvimba uye kuwandisa gasi kugadzirwa.

Ona kuti kudya kwegesi kunofanirwa kunge kwakaita sei.

Maitiro ekurwisa magasi zvakasikwa

Kubatsira kurwisa magasi nenzira yechisikigo, zvakakosha kutevedzera iwo matipi:

• Dzivisa kunwa zvinwiwa panguva yekudya;
• Shandisa 1 yogati yechisikigo pazuva rekuvandudza maruva emukati;
• Idya michero inosimudzira ura mune vanhu vane kupatirwa, senge chinanazi kana papaya, nekuti michero inosimudzira kugaya;
• Shandisa zvidimbu zvidiki zvekudya;
• Dzivisa kunwa zvinwiwa nehuswa;
• Tsenga chikafu chako zvakanaka.

Uye zvakare, kune ma teas anogona kubatsira kudzikisa kugadzirwa kwegesi, senge fennel, kadhimamu, gentian uye ginger, semuenzaniso.

Ona vhidhiyo inotevera kune mamwe matipi ekudzora gasi kuburikidza nedhayeti: