Dzimwe nguva unonzwa kusagadzikana mudumbu mako here? Zvinoita sekunge dumbu rako rakazvimba uye rakamanikana, handiti? Matumbu evamwe vanhu akazvimba zvekuti anoonekwa nekunze. Chinhu chinoshamisa ndechekuti, dzimwe nguva izvi zvinogona kuitika kunyangwe usina kudya zvakanyanya. Iri idambudziko rinowanzoitika kune vazhinji. Saka mashoko akanaka ndeekuti kazhinji, ichi hachisi chiratidzo chechirwere chakakomba. Kusagadzikana uku kunogona kudzorwa nekuchinja kudiki mumadyiro edu nekunwa.
Nzira yekudzivirira kudya zvakanyanya sei?
Ngatitarisei zvitatu zvezvikonzero zvikuru zvinokonzera kuzvimba uye dzimwe nzira dziri nyore dzekuzvidzivirira.
1. Kudya zvakanyanya
Chikonzero chikuru uye chinowanzo konzera kuzvimba kudya zvakanyanya. Funga nezvazvo, panguva yemitambo kana patinoenda kumafaro, tinodya zvishoma. Ipapo dumbu rinoomerwa nekuribata. Mhinduro yakanakisisa yeizvi ndeyekuderedza huwandu hwechikafu chatinodya. Pane kugovera ndiro hombe yemupunga panguva imwe chete, jaira kudya zvishoma .
2. Zvekudya zvine mafuta akawanda nemafuta akawanda
Kudya chikafu chakawanda chine mafuta akawanda senge chikafu chakakangwa, chikafu chakakangwa, mukaka, nechizi kunogona kuita kuti unzwe wakaguta. Izvi zvinodaro nekuti mafuta anotora nguva yakareba kugaya kupfuura mapuroteni nemakabhohaidhiretsi . Ndosaka dumbu rako richigara rakaguta kwenguva yakareba. Kuti udzivise izvi, deredza kudya kwako kwezuva nezuva kune zvekudya zvakawanda zvine mafuta nemafuta sezvinobvira.
3. Kudya chikafu chinokurumidza
Kudya nekukurumidza kunowedzerawo njodzi yekuzvimba. Mhinduro yeizvi iri nyore - idya zvishoma nezvishoma . Zvinotora maminetsi angangoita makumi maviri kuti uropi hwedu huratidze kuti dumbu redu raguta. Saka kana ukadya nekukurumidza, kunyangwe chiratidzo chikasvika kuuropi, unopedzisira wadya zvakawandisa. Vanhu vazhinji vanopa mazano kuvanhu kuti vaderedze huremu vanotiwo kudya zvishoma nezvishoma kunodzivirira kudya zvisina kufanira.
Nzira yekuderedza gasi mudumbu?
Chikonzero chechipiri chinowanzoita kuti munhu azvimbe imhepo iri mudumbu. Inenge hafu yemhepo iri mudumbu redu inobva mumhepo yatinomedza tisingazvizivi . Imwe hafu inogadzirwa nemabhakitiriya ari mudumbu anobatsira kugaya chikafu. Kana mweya uyu ukasaburitswa zvakanaka, unoungana mudumbu, zvichikonzera kuzvimba uye kusagadzikana.
Kana uchigara uchinzwa gasi, dzivisa tsika idzi dzinokonzera kuti umedze mweya wakawandisa:
- Kunwa kuburikidza nehuswa.
- Kutsenga chingamu.
- Inwa zvinwiwa zvine carbonated zvakaita sesoda kamwe chete.
- Kusveta masiwiti akaomarara.
Vamwe vanhu vanomedza mhepo yakawanda kana vaine kutya kana kushushikana, vasingatombozvizivi. Saka kudzidzira kudzikamisa muviri wako kuburikidza nekurovedza muviri kufema kunogona kubatsira kuderedza gasi nekuzvimba.
Ndezvipi zvekudya zvinokonzera kuzvimba?
Kune zvimwe zvekudya zvinonetsa kugaya miviri yedu. Zvikafu zvakadaro zvinogona kukonzera gasi nekuzvimba. Heano zvimwe zvekudya zvakajairika.
| Rudzi rwechikafu | Sei dumbu richizvimba? (Tsananguro pfupi) |
|---|---|
| Nyemba nenyemba (senge lentils, pizi, pizi, nebhinzi dzegirini) | Kunyangwe izvi zvichibatsira zvikuru, zvine rudzi rweshuga inonzi oligosaccharides, iyo inonetsa kugayiwa. Izvi zvinogayiwa nemabhakitiriya ari mudumbu. Mukuita izvi, gasi rinogadzirwa. |
| Muriwo nemichero zvakaita sekabheji, koliflower, Brussels sprouts, makarotsi, uye prunes | Izvi zvinobatsirawo zvikuru. Zvisinei, vamwe vanhu vanogona kunzwa gasi uye kuzvimba nekuda kweshuga nestarch zvirimo. |
| Zvinotapira zvekugadzira | Zvinotapira zvekugadzira zvakaita sesorbitol hazvigayike mumuviri. Fructose, rudzi rweshuga inowanikwa mumichero, inonetsawo kune vamwe vanhu kugaya kana ikaiswa muzvikafu zvakaputirwa. |
| Zvigadzirwa zvemukaka | Kana uchinetseka nekugaya lactose, shuga inowanikwa mumukaka, unogona kuzvimba uye kurwadziwa mudumbu kana ukadya zvigadzirwa zvemukaka. |
| Zviyo zvese | Zvikafu zvakaita sezviyo zvakakwana nemupunga webran zvinobatsira zvikuru nekuti zvine fiber yakawanda. Zvisinei, fiber icarbohydrate isingagayike. Kudya fiber yakawanda panguva imwe chete kunogona kukonzera kuzvimba uye kuvimbiwa. Saka, wedzera chikafu chine fiber yakawanda mukudya kwako zvishoma nezvishoma uye usakanganwa kunwa mvura yakawanda nayo. |
Ndinofanira kuona chiremba rini?
Zvakajairika kunzwa wakaguta nguva nenguva, uye hapana chikonzero chekunetseka nezvazvo.
Zvisinei, kana uine dambudziko iri kakawanda, uye richikanganisa mabasa ako ezuva nezuva, zvakanaka kuti uone chiremba wako kuti akupe mazano .
Zvakakosha kutsvaga rubatsiro rwechiremba kana uine chimwe chezviratidzo zvinotevera pamwe chete nekuzvimba:
- Kurwadziwa kwakanyanya mudumbu
- Kuderedza huremu
- Manyoka
- Ropa muchigaro chetsvina
- Kusvotwa kana kurutsa kakawanda
- Fivha isina chikonzero
Muzviitiko zvisingawanzoitiki, kuzvimba kunoramba kuripo kunogona kukonzerwa nekuvharika kwemudumbu kana kuti tsandanyama dzemudumbu dzisingashande zvakanaka. Kashoma, zvinogona kuva chiratidzo chechirwere chakakomba, senge nhengo yakakura mudumbu. Ndosaka tichisimbisa kuti kana dambudziko iri rikaramba riripo kana uine zviratidzo zvataurwa pamusoro apa, unofanira kuona chiremba.
Zvimwe zvinhu zvaunogona kuita kuti uzadze dumbu rako
Kana shanduko dzekudya dzataurwa pamusoro apa dzikasagadzirisa dambudziko rako, kune mimwe mishonga yaunogona kuwana ku pharmacy. Semuenzaniso, mapiritsi ane simethicone kana mapiritsi ane enzyme alpha-D-galactosidase anogona kubatsira vamwe vanhu.
Zvisinei, zvakakosha kutaura nachiremba wako uye kuwana mvumo yake usati washandisa chero mushonga wakaita seuyu.
Kana uri munhu anoputa fodya, kuzvimba ndicho chimwe chikonzero chakanaka chekurega. Kusvuta kunogona kukonzera chirungurira nezvimwe zvinetso zvekugaya chikafu.
Mharidzo Yekuenda Nayo Kumba
- Kazhinji, kuzvimba kwedumbu hakusi chirwere chakakomba uye chinogona kudzorwa nekuchinja mararamiro ari nyore.
- Dzora huwandu hwezvikafu. Idya zvishoma pane kudya zvakawanda panguva imwe chete.
- Chenga chikafu chako zvakanaka uye idya zvishoma nezvishoma. Izvi zvinokudzivirira kuti usamedze mweya usina kukodzera uye usadya zvakanyanya.
- Deredza kudya zvine mafuta akawanda nemafuta akawanda. Zvinotora nguva yakareba kuti zvigayiwe uye zvinoomera dumbu.
- Usatange kudya chikafu chine fiber yakawanda panguva imwe chete. Tanga zvishoma nezvishoma wonwa mvura yakawanda.
- Kana kuzvimba kukaramba kuripo, kwakanyanya, kana kuti kuchiperekedzwa nezvimwe zviratidzo zvakaita sekudzikira kwehuremu kana kurwadziwa mudumbu, usatambisa nguva woona chiremba wako.
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