Kudya kwegesi: chikafu chekudzivirira uye chekudya
Zvemukati
- Chikafu chinokonzera magasi
- Ungaziva sei chikafu chinokonzera magasi
- Kudya kunoderedza magasi
- Sarudzo yemenyu
- Kusanganiswa kwezvikafu zvinokonzeresa magasi
Kudya kwekurwisa gasi remudumbu kunofanirwa kuve kuri nyore kugaya, izvo zvinobvumira ura kuti ushande nemazvo uye nekuchengetedza muyero wemukaka wemukati, sezvo nenzira iyi zvinokwanisika kudzikisa kugadzirwa kwemweya uye kunzwa kwekusagadzikana, kudzikama uye kurwadziwa kwemudumbu .
Kune zvimwe zvekudya zvinofarira kuumbwa kwemweya, senge bhinzi, broccoli uye chibage, sezvo zvinoviriswa mumatumbu. Nekudaro, chikafu ichi chinofanirwa kuve chemunhu, sezvo kushivirira kwechikafu kunogona kusiyana kubva kune mumwe munhu kuenda kune mumwe. Naizvozvo, zvakakosha kuti anoona nezvehutano anzi abvunzwe kuitira kuti aongorore zvakakwana uye aratidze chirongwa chekudya zvinoenderana nezvaunoda.
Chikafu chinokonzera magasi
Chikafu chinokonzera kuwedzera mukugadzirwa kwegasi mumatumbo ndeichi:
- Bhinzi, chibage, mapizi, nyemba, nhova;
- Broccoli, kabichi, hanyanisi, cauliflower, magaka, Brussels inomera, turnip;
- Mukaka wese uye zvigadzirwa zvemukaka, kunyanya nekuda kwemafuta ayo akawandisa uye kuvepo kwelactose;
- Mazai:
- Sorbitol uye xylitol, ayo anogadzira zvinotapira;
- Chikafu chakapfuma nefibre, senge oats, oat bran, bhari uye mupunga wakasviba, sezvo chikafu ichi chiine kugona kukora muura;
- Zvinwiwa zvinotapira uye zvimwe zvinwiwa zvine kabhoni.
Uye zvakare, kudyiwa kwezvikafu zvakapfuma mumuto nemafuta, senge masoseji, nyama tsvuku uye chikafu chakakangwa, zvinofanirwawo kudzivirirwa. Dzidza zvakawanda nezve chikafu chinokonzera gasi.
Ungaziva sei chikafu chinokonzera magasi
Sezvo chikafu chinoburitsa magasi chichigona kusiyana kubva kune mumwe munhu kuenda kune mumwe, zvakakosha kuti munhu wacho achengete diary rechikafu, nekuti zvinokwanisika kuziva chinokonzeresa kugadzirwa kwemagasi uye, nekudaro, kudzivirira kushandiswa kwavo. Ona kuti dhayari yezvokudya inogadzirwa sei.
Icho chakakodzera kubvisa chikafu kana boka rezvikafu kuti uongorore mhedzisiro yekushayikwa kwechikafu icho mumuviri. Maitiro aya anogona kutanga nemukaka uye zvigadzirwa zvemukaka, zvichiteverwa nezviyo nemiriwo kuitira kuziva munhu ane basa rekugadzira magasi.
Kana paine chero muchero unokonzera kuwedzera mukugadzirwa kwegesi, unogona kudya muchero usina peel, kuti uderedze huwandu hwefibre, kana kuibika. Kana iri nyemba, unogona kusiya chikafu uchinyorovesa kweanenge maawa gumi nemaviri, chinja mvura kashoma, wozobika mune imwe mvura pamusoro pemoto wakadzika. Aya matekiniki anogona kushandira vamwe vanhu, kudzikisira chikafu chikafu chekukonzera magasi.
Kudya kunoderedza magasi
Kunze kwekubvisa chikafu chinokurudzira kuumbwa kwemweya, zvakakoshawo kuti uise muzvigadzirwa zvekudya zvinovandudza kugaya uye hutano hwemitezo yemudumbu, senge:
- Tomato uye chicory;
- Kefir yogati kana yogati isina kuchena ine bifid bhakitiriya kana lactobacilli, ayo ari akanaka mabhakitiriya eura uye anoita seprobiotic;
- Shandisa balm yemononi, ginger, fennel kana gorse teas.
Pamusoro pezvo, mamwe matipi anobatsira kudzikisa kugadzirwa kwegesi ndeyekudzivirira kunwa zvinwiwa panguva yekudya, kudya zvishoma zvishoma, kutsenga zvakanaka uye kuita zvekuita muviri nguva dzose, sezvo aya ari matipi anomhanyisa kugaya nekuvandudza mafambiro emukati, zvichideredza kugadzirwa kwegesi nemabhakitiriya. Dzidza nezve mamwe marongero ekubvisa ura hwemukati.
Sarudzo yemenyu
Iyi tafura inotevera inoratidza yekudya sarudzo yekudzivirira kuumbwa kwemukati magasi:
| Snack | Zuva 1 | Zuva 2 | Zuva 3 |
| Kudya kwemangwanani | 1 mukombe unsweetened mupineapple muto + 2 zvidimbu zvechingwa chena chine light curd | 1 kapu yekofi + 1 putira ine yakachena-mafuta chena chizi + 2 zvimedu zvemadomasi uye lettuce + 1 mukombe wepadhaya wakachekwa | 1 girazi remupapaya muto une mapancake maviri, yakagadzirirwa neupfu hwealmond, ine light curd |
| Kudya kwemangwanani | 1 apuro yakabikwa nesinamoni | 1 bhanana iri pakati | 1 orenji kana tangerine |
| Lunch kudya kwemanheru | 1 yakabikwa huku zamu inoperekedzwa ne 4 mashupuni emucheka muchena + 1 kapu yemakarotsi uye nyemba dzakabikwa dzakabikwa dzakarungwa ne 1 teaspoon yemafuta emuorivhi + 1 mukombe we sitirobheri yedessert | 1 hove yehove yakabikwa muchoto pamwe nembatatisi, zvidimbu zvemadomasi uye karoti uye zvishoma mafuta emuorivhi + 1 chidimbu chevise dhizeti | 1 turkey chipfuva mune mitsetse + 4 mashupuni emanhanga puree + 1 mukombe we zucchini, makarotsi uye mapapiro akabikwa akakwidzwa mumafuta mashoma emuorivhi + 2 zvidimbu zvepainanazi yedessert |
| Kudya kwemanheru | Natural yoghurt ine 1/2 yakatemwa bhanana | 240 mL evapaya vhitamini nemukaka weamondi | 1 kapu yekofi + peanut butter mbiriso |
Muchiitiko chekuti chero chikafu chinosanganisirwa mumenu chinogadzira kugadzirwa kwemweya, hazvikurudzirwe kuudya, izvi imhaka yekuti kudya uye huwandu hwataurwa zvinosiyana zvichienderana nekushivirira kwemunhu, zera, bonde, chiitiko chemuviri uye kana munhu wacho ane chero chimwe chirwere chakabatana kana chisina kubatana. Naizvozvo, chinokurudzirwa ndechekutsvaga mazano kubva kunanautreistist kuti paitwe ongororo izere uye chirongwa chezvehutano chinoenderana nezvinodiwa.
Kusanganiswa kwezvikafu zvinokonzeresa magasi
Mimwe yemasanganiswa anowedzera kuumbwa kwemamwe magasi ndeaya:
- Bhinzi + kabichi;
- Brown mupunga + zai + broccoli saladhi;
- Mukaka + muchero + chinotapira zvinoenderana nesorbitol kana xylitol;
- Zai + nyama + mbatatisi kana mbatata.
Izvi zvinosanganisa zvinoita kuti kugaya kunonoke, zvichikonzera chikafu kuora kwenguva yakareba muura, ichigadzira mamwe magasi. Uye zvakare, vanhu vanotova nekudzvinyirirwa vanofanirwawo kudzivirira izvo zvekudya, sezvo zvichinonoka kutenderera kwemukati, ndiko kuwedzera kugadzirwa kwekubata kumeso.
Ona vhidhiyo pazasi kune mamwe matipi ekudzora ura hwemukati:
Zvitsva Zvevatambi
Yakakura trochanteric pain syndrome
