Maitiro Ekudya iyo Fibre-Yakapfuma Kudya

Zvemukati

• Yakakwira fiber chikafu menyu

Kudya kwakapfuma mufibre kunobatsira mashandiro emukati, kudzikisira kupatira uye kubatsira kudzikisa huremu nekuti tambo dzinoderedzawo kudya.

Uye zvakare, chikafu chakapfuma mufibre chakakoshawo kubatsira kurwisa mamota uye diverticulitis, zvisinei, mune izvi zviitiko zvakakosha kunwa 1.5 kusvika 2 litita emvura pazuva kuitira kuti zvive nyore kudzinga tsvina.

Kuti udzidze zvakawanda nezve kumisa mamonorrhoids ona: Chii chaungaite kumisa mamota.

Mimwe mienzaniso yezvakakwira fiber chikafu ndeiyi:

• Zviyo zvezviyo, zviyo Bazi rose, utachiona hwegorosi, bhari yakagochwa;
• Chingwa nhema, mupunga wakasviba;
• Amondi muhombodo, sesame;
• Kabichi, Brussels inomera, broccoli, karoti;
• Chibereko chekushuvira, guava, mazambiringa, apuro, mandarin, sitirobheri, pichisi;
• Nhema-maziso eyizi, pizi, dzakafara bhinzi.

Chimwe chikafu chine hupfumi mu fiber chakakoshwa. Kuti uwedzere imwe fosi yefibhi pane chako chikafu wedzera 1 punipuni yembeu yefilakisi mundiro diki yeyogati uye uitore zuva nezuva. Kuti udzidze zvakawanda nezve zvekudya zvine fiber-ona: Fibhi-yakapfuma chikafu.

Yakakwira fiber chikafu menyu

Iyi yepamusoro fiber yekudya menyu ndeye muenzaniso mashandisiro ezvekudya kubva pane zvakanyorwa pamusoro mune rimwe zuva.

• Kudya kwemangwanani - zviyo Bazi roseNemukaka wakaomeswa.
• Kwekudya kwemasikati - huku yehuku pamwe nemupunga wakasviba uye karoti, chicory uye tsvuku kabichi saladhi yakarungwa nemafuta nevhiniga. Peach for dessert.
• Kwekudya kwemasikati - dema chingwa nechena chizi uye sitirobheri muto nemaapuro.
• Kudya kwemanheru - salmoni yakakangwa nemapatatisi uye mabhurosi akabikwa akabikwa nemafuta uye vhiniga. Kune dessert, chibereko chekuda.

Nemenyu iyi, zvinokwanisika kusvika kune yakakurudzirwa yezuva nezuva fosi, inova 20 kusvika 30 g pazuva, zvisinei, usati watanga chero chikafu, kuraira nachiremba kana wezvehutano kunokosha.

Ona maitiro ekushandisa fiber kudzikisa huremu muvhidhiyo yedu pazasi:

Ona kuti chikafu chingakanganisa sei hutano hwako pa:

• Tsvaga kuti ndezvipi zvakajairika kudya zvikanganiso zvinokuvadza hutano hwako

• Kudya sausage, sausage uye bacon zvinogona kukonzera cancer, nzwisisa nei