Kudya ndi kudzimbidwa

Si chinsinsi kuti kudzimbidwa - onse omwe sali ochepa komanso osaphatikizapo - sayenera kumwa mankhwala, koma ndi zakudya zabwino. Palibe china, kupatula zakudya zamaganizo, sikutanthauza kuti mutha kuchotsa vuto losasangalatsa. Pogwiritsa ntchito chakudya choyenera cha kudzimbidwa, mudzawona kusintha kwakukulu mu masabata 1-2.

Zakudya zabwino ndi kudzimbidwa: madzi

Kawirikawiri timaiwala za chinthu chofunika kwambiri chimene timachidziwa kuyambira tili ana. Mwachitsanzo, muyenera kumwa madzi. Zakudya za kudzimbidwa nthawi zonse poyamba zimaphatikizapo 2 malita a madzi patsiku. Izi ndi magalasi 8 okha, ndipo mumayenera kumwa kapena theka la ola musanadye chakudya, kapena ora limodzi kapena awiri pambuyo pake. Ndiyomwe madzi sangakhale okwanira m'thupi lomwe lingakhale ndi zotsatira zovulaza. Ndipo musasokoneze madzi ndi kumwa: simukusowa kumwa tiyi, khofi kapena madzi, omwe ndi madzi abwino.

Kudya ndi kudzimbidwa kwa akulu: fiber

Maziko a chithandizo cha kuchipatala kwa kudzimbidwa ndi mankhwala opangidwa mu fiber. Fiber ndi yokwanira kuti thupi liwonetsetse kuti timapepala ta m'mimba timagwira bwino. Gwero la minofu ingakhale mndandanda wonse wa mankhwala. Kawirikawiri munthu ayenera kulandira pafupifupi 35 g tsiku ndi tsiku - chifukwa ichi muyenera kudya osachepera 2-3 chakudya cha fiber. Zakudya zotere ndi kudzimbidwa zikuphatikizapo:

1. Zamasamba ndi masamba : kabichi, beets, kaloti, sipinachi, ndi zina zotero.
2. Mbewu ndi zochokera kwa iwo : mbewu zonse ndi mkate wa bran, bulauni ndi wakuda mpunga, buckwheat ndi oatmeal.
3. Zipatso ndi zipatso zouma : maapulo, mapeyala, nthochi, prunes, nkhuyu, apricots zouma, ndi zina zotero.

Kuphatikiza apo, mukhoza kutembenukira ku fiber, yomwe imagulitsidwa ku pharmacies mwa mawonekedwe ake. Kaŵirikaŵiri zimasakanizidwa ndi mkaka wochokera mkaka ndipo amadya 1-2 patsiku. Ndi chokoma, mofulumira, chopatsa thanzi komanso kumathandiza kulimbana ndi kudzimbidwa. Chakudya chilichonse chochizira ndi kudzimbidwa kwenikweni chimakhala ndi tizilombo toyambitsa matenda.

Zakudya zabwino zodzikongoletsa: mankhwala a mkaka

Musaiwale kuti kuwonjezera pa madzi ndi zakudya zamtundu ayenera kuphatikizapo ndi mkaka, chifukwa amathandiza kubwezeretsa tizilombo toyambitsa matenda ndikuthandizira thupi kuthana ndi vuto palokha. Zakudya zilizonse zotsutsana ndi kudzimbidwa sizikhoza kuchitika popanda zina zoterezi.

Nthawi zina zimakhala zokwanira kumwa kapu ya yogamu kapena mkaka wochokera mkaka wabwino musanakagone. Kwa ena, amafunika kugwirizanitsa "zida zolemetsa" ndikuonjezerapo makapu angapo a kirimu wowawasa kuti aziwonetsera tsiku lililonse.

Njira yobweretsera ndi kudzimbidwa

Tiyeni tiwonetsere zomwe tatchula pamwambapa ndikuwonetsa chakudya chokwanira cha munthu amene amamatira kudya ndi kudzimbidwa kosatha.

1. Chakudya cham'mawa : mbale ya oatmeal, tiyi popanda shuga, zipatso zouma kapena zipatso zokha.
2. Chakudya chamadzulo chachiwiri : apulo.
3. Chakudya : Msuzi uliwonse ndi chidutswa cha mkate wa chinangwa.
4. Chakudya chamadzulo : zipatso saladi ndi prunes ndi kirimu wowawasa kuvala.
5. Kudya : nsomba pang'ono / nkhuku / nyama ndi zokongoletsa zatsopano kapena zophika masamba, kabichi / beetroot / karoti saladi.
6. Asanagone : galasi la yogamu ndi chimphona.

Ndikofunikira kuti musamadye zakudyazo mpaka zizindikiro zitatha, komanso kwa pafupi sabata. Inde, kudzimbidwa pa chakudya sikudzachitika mu ola limodzi, koma mutatha kale masiku atatu mutha kusintha.

M'tsogolomu, musaiwale kuti nthawi zonse mumaphatikizapo chakudya chokwanira, ndipo ngati n'kotheka, musanyalanyaze mankhwala omwe amachititsa kuti munthu asamangidwe: mana ndi mpunga wa mpunga, tiyi wamphamvu ndi blueberries. Kudya chakudya choterocho nthawi zonse, simungapangitse kuti chiopsezocho chikhale chonchi musanayambe matenda ena osasangalatsa.