Mashandisiro ekushandisa fiber kurasikirwa nehuremu

Zvemukati

• 1. Idya fiber pamwe nekudya kwese
• 2. Wedzera fiber pazvose zvaunodya
• 3. Sarudza zvekudya zvese

Kuti ushandise tambo kuti uremerwe uremu, unofanirwa kushandisa shinda pakudya kwese, zuva rega rega, nekuti zvinounza mabhenefiti senge kudzikira kwechido uye nekuvandudza matumbo ekufambisa nekuti anotora mvura, achiumba rudzi rwejel mudumbu uye kuvirisa mumatumbo., kufambisa kubviswa kwetsvina.

Uye zvakare, iyo tambo inoderedza kunwa kweshuga nemafuta kumedzwa, kuve neyakareba-yakareba mhedzisiro pane yekurema kurasikirwa maitiro. Mamwe mabhenefiti anosanganisira kudzikira kwenjodzi yemamwe marudzi ekenza, senge colon, rectum uye kenza yemazamu, pamusoro pekudzivirira osteoporosis. Kuti ushandise tambo idzi kudzikisa huremu zvakafanira:

1. Idya fiber pamwe nekudya kwese

Chakavanzika chekuwedzera kudya kwefibre kusarudza chikafu chitsva senge michero, miriwo, uye zviyo, zvine huwandu hwakawanda hwefibre, nekudaro uchigova pakudya kwoga kwega. Muenzaniso wakanaka weakakwira fiber menyu ndeiyi:

Kunyangwe paine mhando mbiri dzezvekudya fiber, inogadzikana uye isina insoluble, ese ari maviri anobatsira kuonda uremu uye kugadzirisa. Kudya kwakanaka sosi inonyungudika faibha inowanikwa mumakanda ezviyo zvakaita sechibage, soya uye nhova, uye nemichero yakachengetedzwa. Nepo tambo dzisinga tsungurike dzichiwanikwa muhuwandu hwakawanda mupurpu yemichero senge maapuro, miriwo yakadai semakarotsi, oat bran uye nyemba senzungu nenyemba.

Kuti uwane huwandu hwefibre irimo muzvikafu zvakajairika ona: Chikafu chakapfuma mu fiber.

2. Wedzera fiber pazvose zvaunodya

Imwe nzira yekuwedzera yako yemazuva ese fiber yekudyiwa ndeyekuwedzera 1 punipuni yeoats kana bran kumukaka, yogati kana muto, semuenzaniso. Chia, flaxseed uye sesame mbeu inogona nyore kuwedzerwa kune masaladi uye michero saladhi.

Unogona kuisa izvi zvinoshandiswa mumidziyo midiki uye ugare uinazvo kuti uwedzere muto kana yogati paunenge uri kubasa, nokudaro uchiwedzera kudya kwako kwefibre pamwe nekudya kwese.

Pamusoro pekupedza fiber nenzira yechisikigo, zvinogona kubatsira kutora fiber yekuwedzera iyo inogona kutengwa muma pharmacy kana zvitoro zvemishonga. Tambo idzi dzinogona kusungunuka kana kusatsetseka uye dzinogona kuwedzerwa kumvura, mukaka, tii, muto kana muto. Vamwe vane flavour, vamwe havana. Izvo zvine hwema zvinogona kuwedzerwa kumvura, nepo zvimwe zvacho zvinogona kushandiswa mune chero mvura.

Tsananguro yakakosha kwazvo kuona kushandiswa kwakakodzera kwefibre, kungave kunobva kune yakasikwa sosi kana kubva kune yakasisitwa sosi, ndeyekunwa 1.5 kusvika 2 litita emvura, tii kana muto pazuva.

3. Sarudza zvekudya zvese

Zvikafu zvakasiyana zvinogona kuwanikwa muchimiro chose, zvakaita sechingwa, mabhisikiti, mupunga uye mapasta uye izvi zvinofanirwa kutsiva izvo zvakanatswa, izvo zviri nyore. Wholegrains ine karavira yakati siyanei uye inodhura, asi inounza mabhenefiti mazhinji ehutano, pamusoro pekudzikisa nzara.

Tarisa uone mamwe mazano ekudzora huremu nenzira ine hutano nekudya yakawanda fiber.