Hazvisi chakavhiringidzika - zvose zvisingashamisi uye zvisingaperi - hazvifanirwi kurapwa nemishonga, asi zvine chikafu chakakodzera. Hapana chimwe chinhu, kunze kwekudya kwakanyatsofungisisa, hazvirevi kuti iwe unofanira kubvisa dambudziko rakadaro risingafadzi. Uchishandisa kudya kwakakodzera kwekudzikwa, iwe uchaona kuchinja kukuru mumavhiki maviri.
Chikafu chakakodzera nekudzivirira: mvura
Kazhinji tinokanganwa pamusoro pechinhu chakakosha chatinoziva kubva paudiki. Somuenzaniso, iwe unoda kunwa mvura. Zvokudya zvekudzivirira nguva dzose kutanga pakutanga zvinosanganisira 2 litita emvura pazuva. Iyi ndiyo magirazi 8 chete, uye iwe unoda kunwa kana hafu yeawa usati wasvika, kana awa kana maviri shure kwayo. Iyo inenge isina kukwana huwandu hwomuviri mumuviri unogona kuva nemigumisiro yekuvhiringidza pa peristalsis. Uye usanetseka mvura uye kunwa: haufaniri kunwa tiyi, kofi kana jisi, kureva, mvura yakachena yekunwa.
Kudya nekuvhara muvanhu vakuru: fiber
Nheyo yekurapa kwekurapa kwekuvhara muviri ndeye chibereko chakazara mu fiber. Fibheti haigone kukwana kuti muviri uve nechokwadi chokuti gumbo remuviri rinoshanda zvakanaka. Iko kunobva fiber kunogona kunge yakanyora mhando yezvigadzirwa. Kazhinji munhu anofanirwa kugamuchira anenge 35 g zuva rega rega-nekuda kweizvi iwe unoda kudya zvinenge 2-3 servings yezvokudya zvine fiber. Zvokudya zvakadai nokuvharwa zvinosanganisira:
- Miti nemadhipu : kabichi, beet, karoti, sipinashi, nezvimwewo.
- Zvokudya nezvibereko zvinobva kwavari : zviyo zvose uye bran bran, ruvara uye rusizi mupunga, buckwheat uye oatmeal.
- Zvibereko nemichero yakaomeswa : maapuro, mapear, mabhanana, prunes, maonde, apricots akaomeswa, nezvimwewo.
Mukuwedzera, iwe unogona chaizvo kutendeuka kune fiber, iyo inotengeswa muma pharmacy muhupenyu hwakachena. Inowanzovhenganiswa nemiti yakabikwa yakabikwa uye inopedzwa 1-2 nguva pazuva. Iyo inonaka, inokurumidza, inonwisa uye inobatsira kurwisana nekudzivirirwa. Chero chipi nechipi chinopedza kudya uye kubvongodzwa kunowanikwa nefiber.
Chikafu chekugara kwenguva refu: mishonga yemiti
Usakanganwa kuti kuwedzera kwemvura uye fibiti kudya kunofanirwa kusanganisira nemishonga yemishonga, nokuti vanobatsira kudzorera microflora yemukati uye kubatsira muviri kuti utsungirire dambudziko racho pacharo. Chero chipi nechipi chikafu chinopesana nekuvhara muviri hachigone kuita kunze kwezvakawedzerwa zvakadaro.
Mune zvimwe zviitiko zvakaoma, zvakakwana kunwa kirasi ye yogurt kana mukaka wakavhenganiswa kubva mumukaka wakanaka usati warara. Mune vamwe, inofanirwa kubatanidza "mhepo ine simba" uye kuwedzera zvimedu zviviri zvemukaka wakasvibirira kumanyoko zuva rega rega.
Nzira yekutengeswa nekudzivirira
Ngatitangei zvinyorwa pamusoro apa uye tipei kudya kwakakwana kwevanhu vanoomerera kune kudya kunogara kwenguva refu.
- Chikudya chamangwanani : hombe ye oatmeal, tei pasina shuga, michero yakaomeswa kana michero yakagadzirwa.
- Zvokudya zvechipiri : apple.
- Zvokudya zvemasikati : chero soup uye chidimbu chebhakamoni chingwa.
- Masikati mashomanana : michero saladi nemichero yemichero uye mukisi wakasvibirira.
- Kudya : hove shomanana / huku / nyama nekunakidzwa kwemutsva kana kubika
mishonga, kabichi / beetroot / karoti saladi. - Usati wasvika pakubhedha : kirasi ye yogurt ine bran.
Zvakakosha kuchengetedza kudya kwakadaro kwete chete kusvikira zviratidzo zvichange zvanyangarika, asiwo kwemavhiki. Zvechokwadi, kuvimbiswa panguva yekudya hakuzoitiki muawa, asi iwe uchitova mumazuva matatu uchanzwa kuchinja kwekunaka.
Mune ramangwana, usakanganwa kuti unofanira kugara uchinyanya kudya mune zvakakwana zve fiber uye, kana zvichibvira, usakanganise zvinhu zvinokonzera kuvhiringidzika: manna uye mupunga wejisi, tiyi yakasimba uye blueberries. Kuteerera kudya kwakadaro nguva dzose, hausi kuisa pangozi kukura mamiriro acho mberi kwekuvandudzwa kwehumwe zvirwere zvisingafadzi.