Tonsefe timamva kupweteka m'mimba, kapena kudzimbidwa, nthawi zina, eti? Izi zimachitika kawirikawiri. Koma ngati zikupitirira kwa milungu ingapo, kapena ngati muli ndi zizindikiro zina zomwe zimakudetsani nkhawa, ndi bwino kuonana ndi dokotala wanu kuti akupatseni upangiri. Nthawi zina, kudzimbidwa kosatha kumathanso kuchitika chifukwa cha matenda aakulu. Koma nthawi zambiri, vutoli limatha kuthetsedwa mwa kusintha zakudya zathu pang'ono ndikuwonjezera zakudya zambiri zokhala ndi ulusi wambiri.
Mwachidule, kodi ulusi uwu ndi chiyani?
Ulusi, kapena monga momwe timatchulira , ulusi wopatsa thanzi , ndi gawo la zomera zomwe matupi athu sangathe kuzigaya mokwanira. Kunena zoona, ndi mtundu wa chakudya chomwe chimapezeka muzakudya za zomera. Pafupifupi chakudya chilichonse cha zomera chomwe mumadya chimakhala ndi ulusi. Mwachitsanzo, chimakhala chochuluka mu zipatso, ndiwo zamasamba, tirigu, mtedza, mbewu, ndi nyemba (monga nyemba ndi nandolo). Kuphatikiza apo, gawo la ``(Chitin)`` lomwe limapezeka m'zipolopolo za nyama monga nkhanu, nkhanu, ndi nkhanu ndi mtundu wa ulusi.
Pali mitundu iwiri ya ulusi - ndi chiyani ichi?
Pali mitundu iwiri ikuluikulu ya ulusi: ulusi wosungunuka ndi ulusi wosasungunuka.
1. Ulusi Wosungunuka
Mtundu uwu wa ulusi umasungunuka m'madzi ndikupanga chinthu chonga gel m'matumbo athu. Izi zimathandiza kuti kugaya chakudya kuyende pang'onopang'ono. Zimathandizanso kuchepetsa kuchuluka kwa cholesterol m'thupi lathu. Ulusi wosungunuka umapezeka kwambiri mu zipatso monga oats, nyemba, Brussels sprouts, ndi mapeyala.
2. Ulusi Wosasungunuka
Mtundu uwu wa ulusi susweka kapena kusungunuka ukadutsa m'mimba. Izi zikutanthauza kuti umatuluka mofanana ndi momwe unalowera m'thupi. Mtundu uwu wa ulusi umawonjezera kuchuluka kwa ndowe. Umayamwa madzi ndikufewetsa ndowe, zomwe zimapangitsa kuti zikhale zosavuta kutuluka. Ulusi wosasungunuka umapezeka mu zobiriwira (monga sipinachi), mtedza, mbewu, ndi zipatso zouma.
Chofunika kwambiri, timafunikira mitundu yonse iwiri ya ulusi kuti chakudya chathu chikhale chathanzi komanso kuti matumbo athu aziyenda bwino.
Koma kumbukirani, kudya ulusi wokha sikokwanira. Muyeneranso kumwa madzi ambiri tsiku lonse. Ulusi umayamwa madzi kuchokera m'matumbo. Chifukwa chake ngati simumwa madzi okwanira, zosiyana ndi izi zitha kuchitika. Chimbudzi chanu chidzakhala chouma komanso cholimba, zomwe zingapangitse kudzimbidwa kukhala koipa kwambiri. Choncho yesani kumwa magalasi osachepera 8-10 a madzi patsiku mukudya zakudya zokhala ndi ulusi wochuluka.
Ndi zakudya ziti zokhala ndi ulusi wambiri zomwe zimathandiza ndi kudzimbidwa?
Pali zakudya zambiri zokhala ndi ulusi wambiri zomwe zingathandize kuti matumbo anu azigwira ntchito bwino. Tebulo ili m'munsimu likupatsani lingaliro labwino.
| Gulu la chakudya | Zitsanzo |
|---|---|
| Ndiwo zamasamba | Brokoli, kabichi, mbatata, masamba obiriwira (sipinachi, kale, letesi) |
| Zokhwasula-khwasula | Granola, mtedza, popcorn, mbewu za chia |
| Mitundu ya zipatso | Apulo, buluu, sitiroberi, blackberry |
| Zakudya zokhala ndi mapuloteni ambiri | Maamondi, mphodza, nandolo, nyemba |
Kodi mumafunikira ulusi wochuluka bwanji patsiku?
Kafukufuku akusonyeza kuti anthu ambiri m'dziko lathu sadya kuchuluka kwa ulusi womwe amafunikira patsiku. Pa avareji,
- Mkazi wazaka zapakati pa 31-50 amafunikira pafupifupi magalamu 25 a ulusi patsiku.
- Mwamuna wazaka zapakati pa 31-50 amafunikira pafupifupi magalamu 31 a ulusi patsiku.
- Kwa mkazi wazaka zoposa 51 , pafupifupi magalamu 22 patsiku ndi okwanira, ndipo kwa mwamuna, pafupifupi magalamu 28 .
Ngati mwadzidzidzi mwayamba kudya zakudya zokhala ndi ulusi wambiri, mungamve kusasangalala monga kupweteka m'mimba ndi kudzimbidwa. Choncho ndi bwino kuwonjezera ulusi pang'onopang'ono muzakudya zanu. Komanso, monga tanenera kale, musaiwale kumwa madzi ambiri.
Kodi ma prunes ndi njira yabwino kwambiri yothetsera vutoli?
Inde, ma prunes ndi njira yodziwika bwino komanso yachilengedwe yothandizira kudzimbidwa. Timawatchanso ma prunes ouma. Ma prunes ali ndi chosakaniza chotchedwa `(Sorbitol)`. `(Sorbitol)` iyi ndi chinthu chomwe chimakhala ndi mphamvu yachilengedwe yotulutsa ndowe. Izi zikutanthauza kuti zimapangitsa kuti zikhale zosavuta kutulutsa ndowe. Kuphatikiza apo, ma prunes ali ndi mitundu yonse ya ulusi wosungunuka komanso wosasungunuka womwe takambirana kale. Pafupifupi chikho chimodzi cha ma prunes ouma chili ndi pafupifupi magalamu atatu a ulusi.
Ngati simukukonda kudya prunes, muthanso kumwa madzi a prunes. Kafukufuku wasonyeza kuti madzi a prunes amathandizanso kuchepetsa kudzimbidwa.
Nanga bwanji ngati simungathe kupeza ulusi kuchokera ku chakudya? (Zowonjezera Ulusi)
Ndi bwino nthawi zonse kupeza ulusi kuchokera ku chakudya. Izi zili choncho chifukwa zimapatsa thupi osati ulusi wokha, komanso michere ina yambiri, monga mavitamini ndi michere. Komabe, ngati simungathe kupeza ulusi wokwanira kuchokera ku zakudya zotere, pali zowonjezera ulusi zomwe zimapezeka m'ma pharmacy.
- Isabgol (Psyllium husk): Izi zimapezeka pamsika pansi pa mayina monga ``(Metamucil)``. Izi zitha kusungunuka m'madzi ndikumwa.
- Methylcellulose: Izi zimawonjezeranso kulemera kwa ndowe, zomwe zimapangitsa kuti zikhale zosavuta kudutsa.
- Calcium polycarbophil: Izi zimathandiza kufewetsa ndowe ndikukhuthala ndowe ngati zayamba kutsekula m'mimba.
Koma ndi bwino komanso kotetezeka kulankhula ndi dokotala wanu ndikupempha upangiri musanagwiritse ntchito mankhwala owonjezera ngati awa.
Nanga bwanji ngati kudzimbidwa sikuchira ngakhale mutakhala ndi ulusi?
Anthu ambiri amatha kuchepetsa kudzimbidwa mwa kusintha zakudya zokhala ndi ulusi wambiri. Koma kwa ena, zimenezo sizichitika. Anthu omwe ali ndi matenda monga kudzimbidwa pang'onopang'ono kapena kusagwira bwino ntchito kwa pansi pa chiuno sangapeze mpumulo waukulu kuchokera ku ulusi wokha.
Choncho, ngati pali kusintha kwadzidzidzi komanso kwakukulu m'matumbo anu, kapena ngati muli ndi zizindikiro zina monga kupweteka m'mimba kapena kuchepa thupi, izi zitha kukhala chizindikiro cha matenda enaake. Pachifukwa chotere, muyenera kuwona dokotala.
Uthenga Wopita Nawo Kunyumba
- Ulusi ndi chinthu chomwe chimapezeka muzakudya za zomera zomwe thupi lathu silingathe kugaya, koma ndi chofunikira kwambiri pakugaya chakudya.
- Ulusi wosungunuka ndi wosasungunuka ndi wofunikira kuti mupewe kudzimbidwa.
- Mukamadya zakudya zokhala ndi ulusi wambiri, ndikofunikira kumwa madzi ambiri tsiku lonse, apo ayi kudzimbidwa kungakule kwambiri.
- Mukawonjezera ulusi muzakudya zanu, yambani pang'ono, m'malo modya kwambiri nthawi imodzi.
- Ngati kudzimbidwa kukupitirira, kwangoyamba kumene, kapena kukuchitika limodzi ndi zizindikiro zina, onetsetsani kuti mwaonana ndi dokotala.
- Ngakhale njira yabwino kwambiri yopezera ulusi ndi kudzera mu chakudya, mutha kugwiritsanso ntchito zowonjezera ulusi motsatira upangiri wa dokotala.
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