Zvimwe zvokudya zvekudya zvinogona kubatsira kubvisa kuvhiringidzika, chiitiko chinowanzoonekwa nechisimba chekufamba kwechirwere (uye dzimwe nguva zvigaro zvakagadzikana ), asi zvimwe zvekudya zvinogona kukuvadza. Kunyange kuvhiringidzika kungada kurapwa mune dzimwe nguva, vanhu vazhinji vanogona kuwana ruzivo nokudya zvimwe zvokudya uye kutevera dzimwe nzira dzakanaka dzekudzivirira kubatwa.
1) Fiber-Rich Rich Foods
Kutevedzera kudya kwepamusoro kune fiber-rich food kunobatsira kudzivirirwa kubva pakuvhara, maererano neNational Institutes of Health.
Nokudya magiramu 20 kusvika ku35 emufibhesi zuva nezuva, unogona kubatsira gumbo rako romufomu fomu iri nyore, zvigaro zvinyoro zviri nyore kudarika. IAmerican Academy of Family Physicians inokurudzira kuti zvishoma nezvishoma kuwedzere kudya kwako kwepamusoro-fiber kudya kuitira kudzivirira kuputika, kuputika uye gasi.
Zvokudya zvakakura mumatafura zvinosanganisira zviyo zvakadai sejisi tsvuku, bhari, uye quinoa, mimwe miriwo nemichero (kunyanya michero yakaomeswa), flaxseeds , uye miriwo yakaita senyuchi uye lentiy. Hezvino tarisa huwandu hwehutachiwana hunowanika mune zvimwe zvikafu zvinogona kubatsira nekudzivirira:
- mavhiri emvura (9,5 gm fiber per ½ mukombe)
- itsvo dzehupi (8,2 gm fiber per ½ mukombe)
- pinto bean (7.7 gramu e fiber per ½ mukombe)
- artichokes (6.5 gm per artichoke)
- mbatata (4.8 gramu mune imwe mbatata yakasvibirira)
- pears (4.4 gm mu peari imwe peari)
- mazai ehosi (4.4 gm per ½ mukombe)
- raspberries (4 gm per ½ cup)
- prunes (3.8 gm per ½ cup)
- maapulo (3.3 gramu mune imwe mapapiro ari mukati)
Vanhu vane shungu kune gluten vanofanira kusarudza miriwo nemichero, quinoa, nyemba uye lentils, nuts uye mbeu, uye risi tsvuku, uye kudzivisa zviyo zvakadai segorosi, bhari, uye rye. Oats inogona kugamuchirwa kana iine gluten-isina pachena.
Paunowedzera kudya kwako kwema-high-fiber foods, zvinokosha kunwa mvura zhinji.
Liquids inobatsira muviri kuti ucheke fiber uye upe rubatsiro rwekudzikinura nekuwedzera kuwanda kwezvigaro. Gadzirira magirazi masere emvura pazuva.
2) Magnesium-Rich Richs
Pane humwe humwe uchapupu hwokuti runomira pasi pe magnesium kunogona kuwedzera dambudziko rako rekudzivirira. Semuenzaniso, chidzidzo che2008 chevakadzi 3,835 chakabudiswa muEuropean Journal of Clinical Nutrition chakawana kuti avo vaiva nechepamusoro-soro inonzi magnesium kudya ndivo vanogona kunge vakawana kuvimbiswa.
Vanhurume vakuru vane makore 19 kusvika ku30 vanoda 400 mg yemagesium zuva rega rega, nepo varume vane makore makumi maviri nemasere zvichikwira vanoda 420 mg. Vakadzi vakura vane makore 19 kusvika ku30 vanoda 310 mg zuva rega rega uye vakadzi vane makore makumi matatu nemasere uye vanoda 320 mg.
Heino urongwa hwezvokudya zvakawanda zvinogona kubatsira kurwisa kuvimbiswa:
- almonds (80 mg ye magnesium paununun)
- cashews (75 mg ye magnesium paununisi)
- yakapirwa sipinashi (75 mg ye magnesium per ½ mukombe)
- shredded gorosi cereal (55 mg ye magnesium mumabhisikiti maviri emakona)
- yakasimbiswa pakarepo oatmeal yakagadzirwa nemvura (55 mg ye magnesium pamukombe)
- mbatata yakabikwa neganda (50 mg ye magnesium mune imwe mbatata)
- mahwende (50 mg ye magnesium paununisi)
- yakagadzirwa lentiy (35 mg ye magnesium per ½ mukombe)
- mafuta anononoka (25 mg ya magnesium punike)
Zvokudya Zvinofanira Kudzivirira Kubhadhara Kubatsirwa
Kudheka shure pakunatswa, kushandiswa kwezviyo zvakadai semucheka mutsvuku, chingwa chena uye pirata chena uye kuisa mairi nezvibereko zvakakwana zvinogona kukurudzira fiber yako kudya uye kudzivirira pakurambana.
Kuderedza kudya kwako kwemafuta ane mafuta, kusanganisira jisi, ice cream, uye nyama, zvinogonawo kuderedza ngozi yako yekudzivirira. Mukuwedzera, zvakakosha kuderedza kunwa kwako newaini uye nehaffeine-ine zvinwiwa zvakadai sefivha, tei, soda uye zvinwiwa zvinodhaka. Zvokudya izvi zvinogona kukurudzira kuderedza mvura, izvo zvingangoita kuti munhu asunge.
Kushandisa Zvokudya Zvokudzivirira
Kurapa kuvimbiswa zvakanaka, zvakakosha kusanganisa kudya kunowedzera mune fiber-rich foods nezvimwe zvinoshandiswa kuchinja mararamiro zvakadai sekugara muviri uye kudya kwakakwana kwemvura. Mune zvimwe zviitiko, vanhu vanogonawo kutsvaga kurapwa kwakadai semishonga kana mishonga yemishonga kana biofeedback.
Kana zvikafu uye mararamiro emararamiro ega ega zvinokundikana kubvisa kubatwa kwako, taura nachiremba wako nezvedzimwe nzira dzokurapa. Kuzvibata nemamiriro ezvinhu uye kudzivisa kana kunonoka kutarisirwa kwese kunogona kuva nemigumisiro yakakomba.
> Sources:
> American Academy of Family Physicians. "Fiber: Nzira Yokuwedzera Nayo Mukudyiwa Kwako". December 2010.
> Murakami K, Sasaki S, Okubo H, Takahashi Y, Hosoi Y, Itabashi M; Freshmen muDeetetic Courses Study Ii Group. "Kushamwaridzana Pakati Pezvokudya Fiber, Mvura uye Magnesium Kuwedzerwa uye Kushanda Kusungwa pakati peVasikana vechidiki vechiJapan." Eur J Clin Nutriti. 2007 May; 61 (5): 616-22.
> Murakami K, Sasakii S, Okubo H, Takahashi Y, Hoso Y, Itabashi M; Freshmen muDeetetic Courses Study Ii Group. "Zvokudya Zvokuita uye Basa Rinoshandiswa Pakudzidza: Muchinjikwa-Chikamu Chezvidzidzo zvevakadzi 3 835 vechiJapan Vakwegura 18-20 Makore." J Nutriti Sci Vitaminol (Tokyo). 2007 Feb; 53 (1): 30-6.
> The National Digestive Diseases Information Clearinghouse. "Kuvimbiswa". NIH Publication Nha. 07-2754. July 2007.
> Office of Dietary Supplements. "Magnesium."