10 michero yekurasisa kusunungura ura

Zvemukati

• 1. Papaya
• 2. Orenji
• 3. Plum
• 4. Acerola
• 5. Avocado
• 6. Banana
• 7. Muonde
• 8. Kiwi
• 9. Jambo
• 10. Peya
• Zvibereko zvinobata ura
• Matipi ekurwisa kuzvimbirwa
• Izvo zvinokwanisika kurwisa kupatirwa nemichero nemajusi ayo anoshanda semushonga wekumba wekudimbirwa.

Zvibereko, zvakaita sepapaya, orenji uye plamu, vanobatana kwazvo kurwisa kupatirwa, kunyangwe mune vanhu vane nhoroondo refu yematumbo akavharirwa. Zvibereko izvi zvine huwandu hwakawanda hwefibre nemvura, izvo zvinomhanyisa ura hwekufamba uye zvinofarira kuumbwa kwendove. Uye zvakare, michero zvakare inopa kuguta, kunatsiridza metabolism uye nekukubatsira iwe kurasikirwa uremu.

Michero iyi inogona kudyiwa mazuva ese, ese ari manyowani uye mumajusi echisikigo uye masaladi emichero, uye anogona zvakare kushandiswa nevacheche nevana, asi muzvidiki zvidiki kuti isakonzera manyoka. Tarisa maresipi mashanu e laxative muto kuti usunungure ura.

Heano michero inosunungura ura uye iyo inogona kushandiswa mune vacheche uye panguva yekuzvitakura:

1. Papaya

Papaya yakapfuma mumvura uye faibha, uye inozivikanwa nesimba rayo mukubatsira kushanda kwematumbo. Formosa papaya ine laxative simba yakatokura kupfuura papaya, sezvo iine zvakapetwa zvakapetwa kaviri zvakapetwa uye zvine macalorie akafanana.

Ipo 100 g yepapaya formosa iine 1.8 g ye fiber, papaya ine 1 g, asi ichiri chiyero chakanaka cheichi chibereko. Mhando mbiri dzemichero dzine dzinosvika gumi nerimwe (11g) yemakabohydrate uye 40 kcal pa100 g yega yega, kuwedzera kune zvinovaka muviri zvakadai semagnesium, potasium uye vhitamini

2. Orenji

Orenji rakapfuma mumvura, iro rinodiridza ura nemasese, uye iro rinopa yakawanda bagasse, yakafanana nemicheka yekuita kwakanaka kwemukati. Chidimbu cheorenji chine 2,2 g yefaera, inova inopfuura tambo dzinowanikwa mune chimwe chidimbu chechingwa chezviyo chakazara, semuenzaniso.

Nekudaro, zvakakosha kuti urangarire kuti muto weorenji hauna fiber, sekusvina muchero iwo bagasse unoguma waraswa pamwe chete nemhodzi yawo.

3. Plum

Iyo plamu, iri nyowani uye isina mvura, yakafuma mune fiber uye chikafu chakakura chemuura. Chikamu chega chega cheplum dema chine 1.2 g ye fiber, mukuwedzera pakupa phosphorus, potasium uye B mavitamini kumuviri.

Zano rakakosha nderekuti, kana uchidya michero, zvakakosha kutarisa chigadzirwa chinyorwa kuti uone kana paine shuga yakawedzerwa kuchigadzirwa, izvo zvinowedzera zvakanyanya macalorie epuramu uye zvinoda kuwedzera uremu. Saka, zviri nani kutenga plum yakaomeswa isina kuwedzerwa shuga.

4. Acerola

Iyo acerola inounza ingangoita 1.5 g ye fiber yega yega 100 g yemichero nyowani, uye chete 33 kcal, izvo zvinoita kuti chibereko ichi mubatsiri mukuru wekudya uye ura. Pamusoro pezvo, chiyero chakafanana cheacerola chinounza kakapetwa kagumi huwandu hwevitamin C yakakurudzirwa munhu mukuru pazuva, kuva akapfuma muvhitamini iyi kupfuura orenji nemandimu, semuenzaniso.

5. Avocado

Avocado shasha mune zvemukati zvefibre: 100 g yechibereko ichi chinounza 6 g ye fiber. Iyo zvakare yakapfuma mumafuta ayo akanaka kune muviri uye ayo anofambisa kupfuudzwa kwetsvina kuburikidza neura, kuwedzera mukusimudzira hutano hwemwoyo uye nekuvandudza huwandu hwecholesterol yakanaka.

6. Banana

Kunyangwe ichizivikanwa semuchero unobata ura, bhanana rega rega rine 1 g yefaera. Chakavanzika ndechekudya muchero uyu wakaibva, kuitira kuti tambo dzayo dzive dzakagadzirira kubatsira mukufamba kwemukati. Pane zvinopesana, avo vanoda kudzora manyoka vanofanira kudya bhanana richiri hafu yegirini, nekuti nenzira iyoyo tambo dzayo dzinoshanda kuteya ura.

Kunyanya kusimba kupfuura michero mitsva is green bhanan biomass, sezvo iine fiber yakawanda uye zviri zvoga chikafu che prebiotic, icho chinofarira hutano hwematumbo maruva. Ona maitiro ekugadzira green bhanana biomass.

7. Muonde

Zvikamu zviviri zvemuonde nyowani zvinounza 1.8 g ye fiber uye chete 45 kcal, iyo inogadzira yakawanda kuguta uye inochengeta nzara kure kwenguva yakareba. Sezvazviri mune plums, kana uchitenga maonde akaomeswa munhu anofanira kusarudza iwo asina shuga yakawedzerwa, uye zvinodikanwa kuti utarise runyorwa rwezvigadzirwa pane chigadzirwa chigadzirwa.

8. Kiwi

Kiwi yega yega ine 2 g ye fiber uye 40 kcal chete, ichiita chibereko ichi mubatsiri mukuru wematumbo uye kudya kwekurema. Uye zvakare, 2 kiwis yatounza zvese zvevhitamini C izvo zvinoda munhu mukuru pazuva, kuve nesimba rakakura re antioxidant, kubatsira kudzivirira zvirwere nekuvandudza hutano hweganda.

9. Jambo

Kunyangwe ichidyiwa zvishoma, jambo ndeimwe yemichero yakapfuma mu fiber: 1 unit inounza inenge 2.5 g ye fiber, zvemukati zvinowanzo kuwanikwa muzvikamu zviviri zvechingwa chezviyo chakazara. Uye zvakare ine 15 kcal chete pamuchero, zvishoma kwazvo kupfuura michero yakawanda, ichiita mubatsiri mukuru wekudzikisa huremu uye kupedza nzara.

10. Peya

Peya yega yega, kana ichidyiwa mugoko rayo, ine inenge 3g ye fiber, inongova 55 kcal, zvinoita kuti chibereko ichi chive chimwe chakakosha kubatsira ura. Zano rakanaka rekudzikisa uremu nderekudya peya ingangoita maminetsi makumi maviri chikafu chisati chadya, seiyi nzira tambo dzayo dzinoshanda mumatumbo ichiita kunzwa kwekuguta, izvo zvinoderedza nzara panguva yekudya.

Zvibereko zvinobata ura

Mimwe michero inobata ura ndeiyi: apuro uye peya isina ganda, gwavha, bhanana, kunyanya bhanana richiri girini.

Zvibereko izvi zvinofanirwa kudzivirirwa nevanhu vane kuzvimbirwa, zvirinani kusvikira ura hwengwara hwajairika. Nekudaro, nechikafu chine hutano uye chakapfuma mufibre, mhando dzese dzemichero dzinogona kudyiwa pasina kukonzera kudzimbirwa.

Matipi ekurwisa kuzvimbirwa

Kunze kwekuwedzera kudyiwa kwemichero ye laxative, mamwe matipi akareruka ekurwisa kupatirwa ndeaya:

• Pedza michero ne peel uye bagasse pese pazvinogoneka, sezvo ivo vakapfuma mune fiber;
• Sarudza kudyiwa kwemiriwo mbishi, sezvo iine simba rakakura rekumhanyisa hutumbu;
• Sarudza zvekudya zvese, senge mupunga, hupfu hwegorosi, pasita uye mapundu ezviyo akazara;
• Shandisa mbeu senge chia, flaxseed uye sesame mumajusi, masaladi nema yogurts;
• Inwa kanenge 2 litita emvura pazuva, nekuti zvinobatsira mukuumbwa kwendove pamwe nefibisi uye zvakare kunwisa ura, zvichibvumira tsvina kuti ifambe zviri nyore muhubhu remudumbu.

Pamusoro pemazano ezvekudya, zvakakoshawo kuita chiitiko chemuviri nguva dzese, sezvo kurovedza muviri kuchikurudzira ura uye kuchiramba richiita kuti rishande, zvichirerutsa kupfuudzwa kwendove uye kurwisa kupatirwa.

Ona mamwe matipi ekurwisa kupatirwa nekutarisa vhidhiyo inotevera:

Izvo zvinokwanisika kurwisa kupatirwa nemichero nemajusi ayo anoshanda semushonga wekumba wekudimbirwa.