Kodi chingakhale chokoma kwambiri kuposa chivwende chokoma komanso chotsekemera m'chilimwe, ndipo ngakhale kuthandizira kufotokozera? Kuti mumvetse ngati vwende ndi lothandiza kuchepetsa kulemera kwake, muyenera kumvetsetsa.
Kodi mkatimo?
90% mwa mabulosi awa ali ndi madzi, komanso kuchokera ku fiber, fructose, iron, potassium, phosphorus ndi manganese. Komanso m'chivwende pali vitamini B1, B3, C ndi PP.
Kodi msipu wobiriwira uyenera kuwoneka bwanji?
Pamphuno ya chivwende cha kulemera kwa thupi kumasonyezedwa ndi phokoso louma komanso osamva omwe mumamva ngati mugogoda pa mabulosi. Kenaka, samalani ku nsonga za zamkati, ngati ziri zoyera, mavwende ndi abwino, ndipo ngati achikasu, ndiye pali mankhwala ophera tizilombo mu mabulosi. Yesetsani kugula mavwende okha m'malo ovomerezeka, kuphatikizapo masitolo akuluakulu, kotero mumachepetsa mwayi wogula mankhwala osokoneza bongo osachepera.
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- Iron, yomwe ili mbali ya mabulosi, ndi yofunikira kwa hematopoiesis.
- Chifukwa cha fiber ndi pectin, mavwende amathandiza kwambiri m'matumbo, ndipo cholesterol imatulutsanso thupi.
- Mu magalamu 100 a zamkati ndi makilogalamu 25 okha, omwe sangathe koma okondweretsa anthu omwe asankha kuchepetsa thupi ndi mavwende.
- Ndibwino kuti mudye zipatso ndi chiwindi, chikhodzodzo, komanso chitetezo, nyamakazi ndi matenda oopsa.
- Amathandizira kuthetsa njala.
- Mu vwende ndi antioxidants zomwe zimalepheretsa ukalamba msanga, maonekedwe a maselo a khansa ndi kusintha masomphenya.
- Chinthu chabwino kwambiri kuchokera ku mavuto ambiri ndi matenda - folic acid, ndi gawo la mavwende. Zimakhudza chitukuko cha thupi la munthu, chimapangitsa kuti khungu likhale bwino, limagwira nawo ntchito yopatulira maselo ndikukula chimbudzi.
Zosiyanasiyana za zakudya
Pali njira zingapo, momwe mungagwiritsire ntchito vwende kuti muthandize kulimbitsa thupi.
- Mavwende mono-zakudya. Njirayi imathandiza mu nthawi yochepa kuchotsa makilogalamu oposa, koma pali imodzi yosakayika - mwakukhoza kwambiri kuti patapita nthawi, makilogalamu amabwereranso. Gwiritsani ntchito njirayi musapitilire masiku asanu. Zakudya za tsiku ndi tsiku zazomwe zimakhala zochepa kwambiri - chivwende ndi madzi, mwa njira, ziyenera kukhala zosachepera 2 malita. Ndi bwino kudya kasanu ndi kamodzi patsiku, kotero kuti mukwaniritse zosowa za thupi lanu ndipo simudzamva njala. Kuti mwanjira ina musamve mitundu, pangani madzi otsekemera kapena smoothies.
- Palinso chakudya chosavuta, chomwe chingathandize kuchotsa mapaundi owonjezera ndikusunga zotsatira kwa nthawi yaitali. Muyenera kudya chivomezi chilichonse mukatha kudya, pambuyo pa theka la ora. Komanso kuchokera ku mabulosiwa ayenera kukhala chakudya chanu chotsirizira, kwinakwake maola atatu asanagone. Njira imeneyi ingagwiritsidwe ntchito malinga ndi momwe imafunira. Yesetsani kuonetsetsa kuti chakudya chachikulu sichipangidwa kuchokera ku zakudya ndi zakumwa zovulaza.
- Kutsekula masiku. Musanayambe kulemera thupi ndi mavwende, yesetsani kugwiritsa ntchito masiku otsegula. Sankhani tsiku
mu sabata, pamene mutadya kokha mavwende, ndi bwino ngati tsiku liripo. Ngati mumvetsetsa kuti nthawi zambiri mumaletsa kulemekeza, ndiye kuti mutha kupita ku vetermon.
Contraindications kwa ntchito chivwende
Mabulosiwa savomerezeka kwa amayi m'nthawi yotsiriza ya mimba, chifukwa safunikira diuretic yowonjezera.
Musagwirizane ndi vwende ndi zinthu zina, kuti musamve bwino m'matumbo.
Pofuna kuti asapweteke thupi lanu osati chifukwa cha kutsegula m'mimba kapena kutaya madzi m'thupi, idyani tsiku losapitirira 2 kg wa mavwende patsiku.