Chakudya chokhala ndi mitsempha yapamwamba, mwinamwake kutchedwa F-zakudya (kuchokera ku Chingerezi mawu Fiber - "Fiber") imalonjeza kuwonongeka kwa kulemera kwabwino, kukhazikika - mapaundi owonjezera sangabwerere, kuthamanga kwa kagayidwe ka shuga. Chotsimikizirika cha izi ndizomwe zimayambitsa matenda kapena zowonjezera. Mitunduyi imapezeka mu mbewu ndi tirigu, ndi mbali ya zomera zomwe zimagwiritsidwa ntchito pang'onopang'ono. Choncho, chakudya chosadziwika ndi chothandiza kwambiri, chimasungira zonse zomwe zili mu cellulose. M'mbuyomu, cellulose idatchedwa "ballast substance" ndipo anthu molakwika ankawona kuti ndichabechabechabe chopanda ntchito, osagwiritsidwa ntchito ndi thupi ndipo anachotsedwa. Tsopano ndi njira yina yozungulira, kuyesera kulimbikitsa zinthu zonse ndi izo.
Pali mitundu iwiri ya fiber - yosasungunuka ndi yosungunula. Yachiŵiri (pectin, hemicellulose, alginase, resin, chingamu) imapezeka m'mbewu ndi tirigu - tirigu, oats, balere, zinthu zam'madzi, mwachitsanzo, mu kabichi ndi zipatso ndi ndiwo zamasamba. Zimathetsa mphamvu ya kolesterol ndipo imateteza ku mitundu yambiri ya khansa. Mtundu woyamba wa fiber (lignin, celulo) umapezedwanso mu zipatso ndi ndiwo zamasamba, nyemba ndi tirigu. Makamaka zambiri mu mpunga wofiira. Amachotsa poizoni m'thupi, amatsuka m'matumbo. Iyi ndiyo mapulogalamu omwe amathandiza kuchepetsa kulemera kwa thupi, pomwe sizimathera m'matumbo ndi mmimba, kutupa komanso kumakhalabe ndi mtima wathanzi. Ndipo chofunika kwambiri, chiribe ndalama. Kuti muchepetse thupi ndipo nthawi yomweyo muzigwiritsa ntchito bwino kudya mitundu yonse ya fiber.
Tsatirani zakudya ndi zakumwa zam'mwamba kwambiri: kudya masamba ambiri ndi zipatso, zakudya zambewu zonse ndi chilengedwe chonse.
Kutsegula
Ku Oxford, panthawi ya kafukufuku wa khansa motsogoleredwa ndi Dr. E. Spencer, asayansi apeza kuti ngati munthu akudya kwambiri, amayesetsa kulemera. Kafukufuku wa amayi okwana 38,000 a ku England adatsimikizira izi mtsogolomu. Akaziwa amakhala ndi BMI ya pafupi 21.98 (yomwe ndikutanthauza golidi) ngati amatsatira zakudya zamasamba, ndi amayi omwe amasankha chakudya chamtundu, ndipo motero amagwiritsidwa ntchito pang'ono, anali ndi BMI pafupifupi 23.52.
Zida zomwe zili ndi fiber zam'mwamba zimatipangitsa kuti tizisakaniza zakudya mosamala kwambiri, ndipo, motero, tiyike ntchitoyi ku nsagwada. Inu nokha, mwinamwake, mwazindikira, mwachitsanzo, pamene mudya kaloti. Mumayesetsa kwambiri kuposa pamene mudya, mwachitsanzo bun. Chifukwa chake, timadya pang'ono. Zida zam'mimba, zomwe zimakhala m'mimba motsogoleredwa ndi madzi ammimba, zimakula mu kukula kwake, m'mimba mwadzaza ndi kulandira ntchito zowonjezera. Kukhalapo kwa kumverera kwachisangalalo mkati mwa maola awiri, ndipo msinkhu wa shuga mu magazi ukukhazikika.
Mwamsanga muwononge makilogalamu
Ngati mumaphatikizapo mapiritsi okwanira m'thupi lanu, ndiye kuti tsiku ndi tsiku muyenera kuchoka pa 150 kufika 175 kcal. Kutentha makilogalamu ambiri, mu moyo wa tsiku ndi tsiku muyenera kuthamanga kwa mphindi 20. Koma pazinthu zomwe zimachitika izi? Choyamba, fiber yomwe imapangitsa thupi kupanga zida zapadera zomwe zimatulutsa mafuta. Chachiwiri, zimapanga chotchinga cha nitrates ndi kuchepetsa kuyamwa kwa shuga. Ndipo chifukwa chake, thupi silitenga zonsezi, zina mwazo zimachokera ku chakudya chomwe chimabwera pamodzi ndi fiber.
Asayansi amakhulupirira kuti kuwonjezera kuchuluka kwa fiber mu chakudya cha tsiku ndi tsiku ndi njira yosavuta yothetsera kudya ndi kulemera. Panthawi imodzimodziyo, mudzakhalabe olimba, otanganidwa, ndipo mudzakhala ndi mphamvu zokwanira za maphunziro a tsiku ndi tsiku. Ndipotu, chakudya chokhala ndi zidazi zimakhala ndi zinthu zofunika kwambiri: mchere, mavitamini, zinthu zamagetsi.
Kodi ndi fiber yotani yomwe mukufuna kuti mupeze zotsatira zomwe mukufuna? Mlingo womwe umalangizidwa tsiku lililonse ndi 18 g. Akatswiri ena amanena kuti ndibwino kuti pakhale 25-35 g Kuti afikitse 25 g patsiku, asayansi amatha kulandira kcal 180 ndi zipatso (mwachitsanzo, 1 apulo + 1 lalanje + nthochi imodzi), ndipo Osachepera 90 calories ndi ndiwo zamasamba (saladi gawo). Ndipo mu zakudyazo muli mkate wonse wa tirigu, phala. Zipatso zili bwino kuposa timadziti sitimalowe m'malo. Popeza, mwachitsanzo, madzi a lalanje ali ndi 0,4 g basi, ndipo mu lalanje ndi 7 (!) Nthawi zina. Bwezerani nyemba kapena mapepala a popcorn.
Zakudya za zakudya
Chakudya cham'mawa:
Chotsatira nambala 1 saladi ya zipatso ku 1 apulo, peyala ndi pichesi; banki ya yogurt ndi supuni 2 za piritsi.
chotsatira nambala 2
50 magalamu a chimanga cha chimanga ndi owaza ndi mkaka wambiri;
nambala nambala 3
45 magalamu a oatmeal pamadzi; 1 nthochi, apulo ndi 250 magalamu a strawberries.
Chotsatira nambala 4
nyemba ziwiri, tirigu, wotsamira nyama.
chotsatira nambala 5
75 magalamu a prunes, 1 supuni ya kupanikizana ndi mafuta, keke ndi chimphona.
Chakudya chamasana:
Chotsatira nambala 1 magalamu 150 a mbatata mu yunifolomu ndi 200 magalamu a saladi kuchokera ku nyanja kale.
chotsatira nambala 2
150 magalamu a Brussels zimamera ndi kaloti zowonjezera ndi supuni 2 za salsa; sangweji yopangidwa ndi chunks ya mkate wakuda ndi tomato awiri odulidwa.
nambala nambala 3
200 magalamu a pasitala kuchokera ku mitundu yosiyanasiyana ya tirigu, msuzi wa pesto ndi 150 magalamu a ndiwo zamasamba.
Chotsatira nambala 4
200 magalamu a saladi kuchokera ku mitundu itatu ya nyemba, tchizi wofewa.
chotsatira nambala 5
250 gramu ya sipinachi supu ndi sipinachi, donut yapakati ndi bran.
Kudya:
chotsatira nambala 1
150 magalamu a saladi masamba ndi 200 magalamu a mphodza wobiriwira.
chotsatira nambala 2
150 magalamu a cod ndi mandimu; 50 magalamu a mpunga wofiira supuni 1 ya capers ndi.
nambala nambala 3
300 magalamu a masamba okazinga, 50 magalamu a balere ndi tofu.
Chotsatira nambala 4
75 magalamu a spaghetti kuchokera ku tirigu wovuta, tomato msuzi, 200 magalamu a biringanya.
chotsatira nambala 5
80 magalamu a pilaf kuchokera pa mphodza ndi mpunga wofiira ndi 200 magalamu a saladi masamba ndi zamasamba.