Kodi nthawi zambiri mumakhala ndi m'mimba wouma? Kapena mumamva kupweteka m'mimba, kapena kukhuta? Nthawi zambiri, izi zimachitika chifukwa cha chakudya chomwe timadya. Lero tikambirana za chinthu chomwe chingakhale yankho la mavuto anu ambiri, komanso chopindulitsa kwambiri m'thupi. Umenewo ndi ulusi, kapena monga momwe timanenera mu Chisinhala, gawo la "ulusi". Tonse tamva kuti "tiyenera kudya zakudya zokhala ndi ulusi". Lero, tiyeni tiwone kuti ulusi uwu ndi chiyani, kodi pali mitundu ina ya ulusi, komanso momwe ulili wabwino m'thupi lathu.
Mwachidule, kodi ulusi uwu ndi chiyani?
Ulusi ndi mtundu wa chakudya chomwe chimapezeka muzakudya zomwe timadya, koma matupi athu sangathe kuchigaya. Tsopano mwina mukuganiza kuti, "Ngati sichingagayike, ndiye bwanji tidye?" Kwenikweni, kusagayika kumeneku ndiye chinthu chofunikira kwambiri pano.
Taganizirani matumbo athu ngati chitoliro. Ulusi umagwira ntchito ngati siponji yomwe imatsuka chitolirocho. Pamene ukuyenda m'mimba mwathu, umathandiza kuchotsa zinthu zosafunikira ndikuzitulutsa. Ndicho chifukwa chake ulusi umanenedwa kuti ndi wabwino pa zinthu monga kudzimbidwa. Koma si umenewo wokha ubwino wa ulusi.
Pali mitundu iwiri ikuluikulu ya ulusi.
1. Ulusi Wosungunuka
2. Ulusi Wosasungunuka
Tiyeni tiwone mitundu iwiriyi padera.
| Mtundu wa ulusi | Momwe imagwirira ntchito | Ubwino umene timapeza | Izi ndi zakudya |
|---|---|---|---|
| Ulusi Wosungunuka | Zimapanga jeli zikasakanizidwa ndi madzi, zomwe zimachepetsa chimbudzi. | Amalamulira kuchuluka kwa shuga m'magazi (kwabwino kwa matenda a shuga). Amachepetsa cholesterol yoipa (LDL). Amathandiza kuchepetsa thupi. | Oats, nyemba, lentils, nandolo, maapulo, mabuloberi, kaloti, barele. |
| Ulusi Wosasungunuka | Sizimasungunuka m'madzi. Zimawonjezera kuchuluka kwa ndowe, zomwe zimapangitsa kuti zikhale zosavuta kudutsa m'matumbo. | Zimateteza kudzimbidwa ndipo zimathandiza kuti chakudya chizigayidwe bwino. | Mpunga wofiirira, buledi wa tirigu wonse, zikopa ndi mbewu za ndiwo zamasamba ndi zipatso, ndi masamba obiriwira monga kale ndi sipinachi. |
Ubwino waukulu wa ulusi wosungunuka
Chitetezo cha mtima
M'mimba mwanu, ulusi wosungunuka uwu umalumikizana ndi cholesterol yoyipa (LDL cholesterol) ndikuitulutsa m'thupi lanu. Izi zimathandiza kuchepetsa kuchuluka kwa cholesterol m'thupi lanu ndikuchepetsa chiopsezo cha matenda a mtima . Ma oats, makamaka, ndi chakudya chopatsa thanzi mtima.
Chitetezo ku matenda a shuga
Popeza ulusi wosungunuka umachedwetsa kugaya chakudya, umachedwetsanso liwiro limene shuga wochokera ku chakudya chomwe mumadya umalowa m'magazi mwanu. Izi zimaletsa kukwera kwadzidzidzi kwa shuga m'magazi. Ngati muli kale ndi matenda a shuga, ulusi wamtunduwu ungakuthandizeninso kuwongolera vuto lanu .
Zimathandiza kuchepetsa thupi
Mukadya mtundu uwu wa ulusi, mumamva kukhuta kwa nthawi yayitali popanda kudya ma calories ambiri. Izi zikutanthauza kuti mudzadya zochepa ndipo zidzakhala zosavuta kukhala ndi kulemera koyenera.
Ubwino wa Ulusi Wosasungunuka
Dongosolo labwino logaya chakudya
Uwu ndi ubwino umene ambiri a ife timadziwa. Ulusi wosasungunuka umawonjezera ndowe zambiri, zomwe zimapangitsa kuti zikhale zosavuta kudutsa m'matumbo. Izi zingathandize kupewa kudzimbidwa . Ngati muli ndi vuto la kudzimbidwa, khalani ndi chizolowezi chophatikiza mpunga wa tirigu wonse, ndiwo zamasamba, ndi mapesi a zipatso mu chakudya chanu. Izi zingathandizenso kuwongolera matenda monga hemorrhoids.
Kulamulira kulemera
Monga ulusi wosungunuka, ulusi wosasungunuka umakupangitsani kumva kukhuta, zomwe zimakuthandizani kuti musadye pafupipafupi komanso kuwongolera kulemera kwanu.
Kumbukirani, ngati n'kotheka, idyani zipatso muli ndi khungu. Khungu lili ndi ulusi wambiri. Komanso, idyani buledi wa tirigu wonse m'malo mwa buledi woyera ndi mpunga wofiirira wokhala ndi chimanga m'malo mwa mpunga woyera.
Kodi ulusi wa prebiotic uwu ndi chiyani?
Ichi ndi chinthu china chofunikira chokhudza ulusi. Mwachidule, ulusi wa prebiotic ndi mtundu wa ulusi womwe umagwira ntchito ngati chakudya cha mabakiteriya abwino omwe amakhala m'matumbo athu .
Popeza ulusi umene timadya sugayidwa, umapita mwachindunji kumatumbo athu. Kumeneko, mabakiteriya athu abwino "amadya" ulusi uwu ndikuchita njira yotchedwa fermentation. Njirayi imapanga ma asidi amafuta afupiafupi omwe ndi othandiza m'thupi lathu. Izi zimadyetsa maselo m'matumbo athu ndikuthandizira kulimbitsa chitetezo cha mthupi.
Zakudya zina zokhala ndi prebiotics ndi izi:
- Adyo
- Ma leek
- Anyezi
- Katsitsumzukwa
- Nthochi (makamaka zosaphika pang'ono)
Tiyeni tiphunzirenso za zakudya zowonjezera ulusi.
Nthawi zonse ndi bwino kupeza ulusi wanu kuchokera ku zakudya zonse monga zipatso, ndiwo zamasamba, ndi tirigu, chifukwa zakudya zimenezo sizimangokhala ndi ulusi, komanso zimakhala ndi michere ina yambiri monga mavitamini ndi michere.
Komabe, ngati mukuvutika kupeza ulusi wokwanira kuchokera muzakudya zanu, mutha kugwiritsa ntchito zowonjezera ulusi. Izi zimabwera mu ufa, makapisozi, kapena gummies. Izi nthawi zambiri zimakhala ndi:
- Psyllium (Isabgol)
- Inulin
- Dextrin ya tirigu
- Chingamu cha acacia
- Mbeu za Flax
Chofunika Kwambiri: Ngati mukuganiza zoyamba kugwiritsa ntchito ulusi wowonjezera pazifukwa zilizonse, ndikofunikira kulankhula ndi dokotala wanu musanachite izi. Ma supplements ena angayambitse mavuto kwa anthu ena. Komanso, dokotala ayenera kudziwa mtundu ndi kuchuluka komwe kuli koyenera kwa inu.
Kodi mumafunikira ulusi wochuluka bwanji patsiku?
Anthu ambiri sapeza kuchuluka kwa ulusi womwe amafunikira tsiku lililonse kuchokera muzakudya zawo. Malinga ndi malangizo azaumoyo, munthu wamkulu ayenera kudya ulusi wokwana magalamu 25-35 patsiku. Kuchuluka kumeneku kumatha kusiyana pang'ono kutengera zaka ndi jenda.
Koma musayambe kudya ulusi wambiri nthawi imodzi. Kuchita zimenezi kungayambitse kutupa m'mimba, kupweteka m'mimba, komanso mpweya. Ndi bwino kuwonjezera ulusi pang'onopang'ono muzakudya zanu . Komanso, mukadya ulusi wambiri, onetsetsani kuti mwamwa magalasi osachepera 8-10 a madzi patsiku . Kupanda kutero, kudzimbidwa kwanu kungakule kwambiri.
Uthenga Wopita Nawo Kunyumba
- Ulusi ndi gawo la zomera zomwe matupi athu sangathe kuzigaya, koma ndi lofunika kwambiri pa thanzi. Pali mitundu iwiri ikuluikulu: yosungunuka ndi yosasungunuka.
- Ulusi ndi wofunikira kwambiri popewa kudzimbidwa, kuwongolera kulemera, kuchepetsa cholesterol, komanso kuwongolera matenda a shuga.
- Chinthu chabwino kwambiri chomwe mungachite ndikupeza ulusi kuchokera muzakudya zachilengedwe monga zipatso, ndiwo zamasamba, nyemba, tirigu wonse, ndi mtedza.
- Onjezani ulusi muzakudya zanu pang'onopang'ono. Ndipo musaiwale kumwa madzi ambiri.
- Musanagwiritse ntchito chowonjezera chilichonse cha ulusi, onetsetsani kuti mwafunsana ndi dokotala wanu.
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