Zigawo zimagawanika makamaka m'matumbo, koma zakudya zake zimakhala zochepa kwambiri, ndiko kuti, mapulogalamu alibe mapiritsi, mafuta, mapulotini, mchere komanso mavitamini. Ngakhale izi, zida ndizofunikira komanso zofunika kwambiri pa zakudya zoyenera. Chifukwa cha iye, matenda ambiri oopsa amatha, ndipo dongosolo lakumagwira ntchito molondola. Ndiponso, chifukwa chakuti maselo amapereka kumverera kwathunthu kwa satiety popanda kupezeka kwa zopatsa mphamvu, zimathandiza kuti kulemera kukhale kovuta. Nutritionists amalangiza tsiku lililonse kudya 20 magalamu a fiber, omwe ali mu mkate, nyemba, masamba, zipatso ndipo, ndithudi, kuchuluka kwa fiber mu croup.
Pali mitundu iwiri ya fiber. Ndipo kuti tikhale ndi thanzi labwino, timafunikira mitundu yonseyi. Mafuta a mchere, omwe amapezeka masamba ndi masamba, ndi oat bran, amachepetsa kwambiri cholesterol ya magazi. Pachifukwachi, fiber yomwe imapezeka m'mbewu yosatetezedwa, monga mpunga wofiira kapena ufa ndi chinangwa, ndi nyemba, zimathandiza kuti chimbudzi chikhale chabwino.
Kuonjezerapo, imathandizanso kuoneka kwa kudzimbidwa ndi matenda ena a m'mimba. Sizimasungunuka, komanso sizimasungunuka. Mafinyumu amatha kusungunuka ndi kuthandizidwa ndi mabakiteriya apadera, omwe amatha kupanga mankhwala, omwe amalowa m'magazi, omwe amachititsa kuchepetsa mafuta m'thupi.
Pali malingaliro osiyana pakati pa anthu pa momwe magetsi osagawanika amagawanika. Mfundo ndi yakuti pamene imadutsa m'magazi, mapulogalamu amatha madzi ochulukirapo, omwe amawonjezera kulemera kwake kwa maulendo 15. Madzi odzola amayeza kuwonongeka kwa thupi, zomwe zimayambitsa kuyenda mofulumira kwa zotayika kudzera m'matumbo. Sayansi ndi asayansi padziko lonse lapansi zatsimikizira kuti chifukwa cha kupita patsogolo mofulumira kwa zinyalala za thupi, kutsekemera kosawonongeka kumalepheretsa maonekedwe a khansara yamtunda. Choncho chigamulo chakuti anthu omwe amadya mbewu zambiri zosiyana, amachepetsa chiopsezo chokhala ndi matenda oopsya ngati khansara ya m'matumbo ndi matumbo akuluakulu.
Malangizo angapo a zomwe zingakhale mumoyo wanu, chitsime cha thanzi lakhala:
- Idyani mitundu yosiyanasiyana ya ndiwo zamasamba, zipatso, tirigu ndi nyemba, kotero kuti mu zakudya zanu, kuphatikizapo insoluble ndi kusungunuka kwazitsulo ndibwino kwambiri.
- Idyani zambiri zopanda malire, zakudya zonse - supu yaiwisi, pasitala, mkate ndi chinangwa.
- Yesani kuyambitsa tsiku ndi nthawi yopuma, yomwe ili ndi oatmeal, toast kapena mkate ndi chinangwa.
- dzipangire wekha zinyenyeswazi za mkate ndi toastani kuchokera ku mkate ndi chinangwa.
- idyani zipatso ndi ndiwo zamasamba nthawi zambiri, mukhoza kuwayeretsa ndi burashi yolimba ndikugwiritsa ntchito ndi peel.
- mmalo mopanga ndi kumwa zamadzi, idyani zipatso zonse. Nthawi zisanu ndi chimodzi, pafupifupi minofu yambiri imapezeka lonse lalanje, kusiyana ndi kapu ya madzi.
- yesani kudya katsitsumzukwa kambiri ndi broccoli.
- onjezerani ragout, soups, saladi, nyemba zophika, nyemba ndi mphodza.
- Ngati n'kotheka, onjezerani msuzi kapena zotsamba zamasamba m'masamba, saladi, mu mbale zomwe zophikidwa miphika yowonjezera.
- ngati mwadzidzidzi mukufuna kukhala ndi chakudya, idyani zipatso kapena mkate ndi chinangwa.