Kudya kunovaka muviri kunokosha kuti uwane uremu uye ugare zvakanaka. Varwere vakawanda vane utachiona vanotarisana nedambudziko rinowedzera remhepo ine utsi hwemasabolism uye kukurumidza kuora kurasikirwa. Imwe nzira iyo iwe unogona kuenzanisa uhu hwakanaka kana iwe uine utachiona hwehutano ndeyekuti uve nechokwadi chokuti une kudya kwakanaka kunowanikwa mune fiber.
Iwe unogona kunge wakanzwa kuti kudya kwepamusoro kwemafibvu kunopesana nekudzivirira kwemishonga yekemikari - uye ichokwadi.
Saka izvi zvinoreva here kuti haufaniri kusanganisira yakakura fibre panguva yekudya? Absolutely not !!! Hezvino zvimwe zviitiko zvekuyeuka:
- Kana uchinge uchitodya kudya kwepamusoro-soro nguva dzose, uye kugara uchiedza kuedza TSH, chiyero chako chakanaka iwe, chinopa kudya kwako.
- Kana uri kutanga regimen itsva yekudya yakakura-fiber, uronga kuongororwa mukati memasvondo matanhatu kusvika masere mushure mekushandura kudya kwenyu, kuti muve nechokwadi chekugamuchira yakawanda yehutori hwetrojoni.
High Fiber uye Thyroid: Heino Chikonzero nei Zvakakunakira Iwe!
Kusanganisira yakakura fibreti muzvokudya zvako inzira yakanaka yehupenyu. Hezvino zvakaderera pamibvunzo yaunogona kunge uine yepamusoro fiber:
Iko yakakura fibhi kudya zvine utano here? Vanhu vanogara vachidya zvokudya zvepamusoro zvakakura vanorema kuenzana nehuwandu hwakafanana neavo vanotevera mwoyo wakachenjera, zvokudya zvakaderera-mafuta zvakakurudzirwa neAmerican Heart Association (AHA). Kudya zvakanyanya fibre zvokudya zvakanakisa uye zvinowanzobatanidza kudya kudya zvishoma kushandiswa.
Mumuviri unobata sei nekukwirira kwemafuta? Fiber, kana roughage, ndiyo michero yemiti iyo muviri inobata, kana kuti zvikafu, nenzira yakasiyana. Mamwe mavara anopfuura nepamuviri wako wekudya anenge asina kusimba, kuwedzera kuwanda kunobatsira kuti unzwe wakakwana, kwenguva yakareba. Imwe fiber inoputika mumvura kuti ipe makemikari anobatsira izvo zvinobatsira mukudya.
Zvishoma nezvishoma kuwedzera fiber kudya kwako kunoderedza mukana wako wekuvhara muviri, uye mukana wekuvhiringidza kunorwadza mumatumbo emudumbu kunonzi diverticulitis . Izvo zvakakosha zvekudya zvinogona kukubatsira kuti urasike uremu, kuchengetedza shuga yeropa zviri nani kuenzanisa - uye mamwe marudzi e fiber ndeyezvokudya zvebhakitiriya anobatsira anogara mumatumbo ako. Saka iwe unogona kukupa iwe, uye zvitatu zvehama dzako dzepedyo dzinogara mukati mako.
Chii chandinofanira kuziva pamusoro pemafuta akakwirira uye mishonga yangu yehutano? Bhati yako yakanakisisa kutora utachiona hwetrosi yako chinhu chekutanga mumangwanani pane isina chinhu mudumbu, uye kumirira awa kuti udye. Kana uchitotora mishonga yekirori uye udye zvokudya zvakakwirira, uye iwe hauna zviratidzo zvehutachiona, ramba uchiita basa rakanaka. Kana iwe uchifunga nezvekuwedzera huwandu mune zvekudya - enda zvishoma-uye usadye awa imwe nguva, kana shure, kutora mishonga yako. Kana iwe ukatanga kunzwa uine usimbe - kana kuti iwe wakaita usati waudzwa mishonga yako yehutachiona - iwe unogona kuronga kuongororwa mukati memavhiki mana kusvika matanhatu mushure mekushandura kudya kwenyu
Marudzi eFiber - uye kupi kwaungawana: Kune marudzi maviri e fiber:
- Soluble fiber inobata mvura panguva yekudya uye inoshanduka kuva gel. Izvi zvinononoka kugadzirisa chirwere uye zvinogona kuderedza dambudziko rehutano hwemwoyo. Unogona kuwana fiber yakasanganiswa mumuchero wevirumusi, nyemba, karoti, oats, apuro, pea yakagadzirwa, prunes, pears nezvimwe zvokudya.
- Inofubha fiber inobatawo mvura, uye inowedzera yakawanda kumigodhi, ichibatsira kudya kupfuura nokukurumidza kuburikidza nomuviri kubvisa. Tarisa insoluble fiber mune sipinashi, maabrire, firakisi, maonde, chibage, mbatatisi, tomato, nezvimwe zvakawanda michero nemiriwo.
Vanhu vazhinji vanofanira kuedza kudya anenge magiramu 25 e fiber pazuva. Izvi zvinonzwika zviri nyore, asi izvo zvinomiririra anenge mabhanana masere, kana maapuro mashanu, kana anenge makumi mapfumbamwe emakroti emwana. Zvinonzi, unogona kushanda zvakanyanya fibreti yezvokudya mukati mekudya kwako kuburikidza nehuwandu-zviyo zvekudya zvokudya zvokudya zvishoma, chingwa, kana muffin. Panguva yemasikati, edzai michero, mishonga, nyemba, kana nut butters. Kwekudya kwemanheru, mbatatayi yakabikwa, chickpeas, lentils, uye zviyo zvose zvidimbu zvidimbu wedzera kuvira - uye fiber.
Zvose, fiber yakawanda kudarika iyo inowoneka. Fiber inoshanda pamwe, uye mukati, muviri unochengetedza utano hwakanaka. Sezvo kutsvakurudza kuri kuramba kuchibatanidza hutano hutano nehutachiona hwehutachiona, fiber uye huri nani hutano hutano hunogona kupa humwe kudzivirirwa kubva kune zvinetso zvekudzivirira.
Kune ani zvake, kiyi yekudya kwehutano kwakagadzikana. Kuti uwane chirwere chetachiona, zvinonyanya kukosha kuva nechokwadi chokuti uri kuwana huwandu hwakakwana hwehomoni yehomoni.