Mukati
Kusuruvara kwepamuviri ndiwo mamiriro anozivikanwa kwete kune avo chete vanofarira kudya chikafu chinonaka uye chisina hutano, asiwo kune vateveri vezvikafu uye kudya kwakaringana. Nyanzvi yedu, Lyra Gaptykaeva, endocrinologist, wezvehutano, nhengo yeRussia Association yeEndocrinologists (RAE) uye National Association of Clinical Nutrition (NACP), anotsanangura kuti nei izvi zvichiitika uye maitiro ekugadzirisa nazvo.
Chii chauri kugunun'una nezvacho?
"Chiremba, ndinonetsekana nekuramba ndichizvimba uye nemudumbu kurwadziwa kunowedzera mushure mekudya," - nekunyunyuta kwakadai, iyo hafu yakanaka yevanhu inowanzo tenderera kwandiri. Kutanga, hazvifadzi kana dumbu rakafemerwa kunge chibharumu. Chechipiri, inogona kuita ruzha rukuru iwe rwausingakwanise kudzora nguva dzose. Yetatu, zvinoita sekunge une pamuviri pemwedzi 5-6, kana usisakwanise kupfeka rokwe raunofarira kana siketi, uye mudhebhe kana majini zvinongowedzera kusagadzikana.
Kuumbwa kwemagasi mumatumbo chinhu chakajairika chemuviri. Asi pasi pemamwe mamiriro, panogona kuve nekuputika (flatulence) - kunyanyisa kuumbwa kwemweya. Kazhinji kazhinji, izvi zvinoitika kana paine zvikanganiso mukudya zvinovaka muviri uye kudya chikafu chine fiber.
Fiber inonzi dietary fiber, iri mune chikafu. Zvakare, faibha inogona kusungunuka kana kusashama mumvura. Mvura-inogadzikana yekudya faibha inogona kudzikisira chishuwo, kunonoka maitiro ekugaya, kuderedza shuga uye cholesterol mazinga, asi zvinowanzo kukonzera gasi kuumbwa. Shinda dzekudya dzakadai hadzina kugayikwa nema enzymes emuviri wedu (zvinhu zveprotein zvisikwa zvinodzora zvese zvemaitiro emakemikari, izvo zvinofanirwa kuti zviite mashandiro emuviri wedu), asi zvinoshanda senzvimbo inosimudzira microflora yematumbo makuru. . Hutano hwemukumbo microflora chinhu chakakosha chehutano hwedu. Inotora chikamu mumafuta, mvura-munyu metabolism, mune synthesis yemavitamini uye amino acids, inodzora immune system, inobvisa chepfu.
Kushandiswa kwakakwana kwefibre kunoshanda sekudzivirira kwezvirwere zvakawanda, sekufutisa uye chirwere cheshuga, atherosclerosis uye neBP, gomarara. Mukurwisa huremu hwakawandisa, kuiswa kwefibre mukudya kwako kunokutendera kuti uvandudze mashandiro ematumbo, ayo anoshumira kwete chete kudzivirira kupatira, asi zvakare anokutendera kuti ugadzikise mwero wecholesterol neshuga yeropa. Sekureva kwevanoona nezvehutano, zvinokurudzirwa kunwa ingangoita 20-25 g yefibre zuva nezuva.
Nei kuzvimba kuchiitika?
Kuti ubudirire kugadzirisa chero dambudziko, zvinofanirwa kukanganisa chikonzero charo, uye panogona kuve nemazhinji acho nekuwedzera gasi kuumbwa:
- zvisina kujairika maitiro ekudya;
- kushungurudzwa kwechikafu chinotapira, chakanatswa;
- "Craze" kune zvimwe zvekudya;
- kuchinja kune imwe mhando yechikafu, semuenzaniso, kusadya nyama;
- kutora mishonga inorwisa mabhakitiriya kana imwe mishonga;
- kushushikana;
- kunwa doro;
- kurara uye kusagadzikana kuzorora;
- ura dysbiosis.
Intestinal dysbiosis (inozivikanwa nevakawanda inonzi dysbiosis) ndiyo mamiriro ekuti chiyero pakati pebhakitiriya rinobatsira uye chepathogenic yemuviri wedu chiri kukanganiswa, izvo zvinotungamira mukusimudzira kwezvirwere zvakasiyana siyana.
Zvakare, kusagadzikana uku kunogona kuve kwemwaka, kazhinji muzhizha, patinotanga "kusendama" pamiriwo mitsva nemichero. Asi kazhinji ipapo muviri wedu zvishoma nezvishoma unovakazve uye mushure memasvondo matatu kusvika mana unogona kunzwa wakanaka.
Ndezvipi zvigadzirwa zvinogona kukonzera kuumbwa kwegasi?
Zvese zvigadzirwa zvinogona kukamurwa kuita 4 mapoka:
- michero nemichero;
- nyemba;
- miriwo nemiriwo;
- upfu uye zvinotapira.
Rimwe nerimwe remapoka aya rine zvigadzirwa zvinogona kukonzera zvose zvakanyanyisa uye zvine mwero gasi kuumbwa. Kusagadzikana kukuru kunokonzerwa nekudya makabhohaidhiretsi akadai semaswiti, makeke, makeke, chikafu chinokurumidza. Sei iri rimwe boka rezvigadzirwa izvo zvatinonyanya kuda zvakanyanya kumutsa gasi kuumbwa?
Hupfu uye zvinotapira zvekudya chikafu chine huwandu hweoligosaccharides (mhando dzakaomarara dzemakabhohaidhireti, semuenzaniso, lactose, fructose, sucrose). Mumatumbo, iwo akaputsika pasi kusvika monosaccharides (akareruka makabhohaidhiretsi) uye anopinza muropa. Mamwe ma enzymes anodikanwa kupaza oligosaccharides kune monosaccharides. Kana iyo synthesis yeaya enzymes mumuviri yakavhiringidzika, semuenzaniso, nekuda kwematumbo dysbiosis, kudya chikafu chakazara mu makabhohaidhiretsi kunotungamira mukuwedzera gasi kuumbwa.
Chimwe chinhu ndechekuvapo kwehuwandu hwefiber isingagadziki muzvokudya, kushandiswa kwayo nema microorganisms emukati mukuru kunofambidzana nekuwedzera kwekugadzirwa kwegesi. Semuenzaniso, kana uchidya rye kana chingwa chegorosi, gasi kuumbwa kunogona kunge kwakakwirira kudarika kana kunosanganisira zvigadzirwa zvakadai sebran kana chingwa mukudya, sezvo zvine huwandu hwakawanda hweinsoluble fiber mumvura. Howa dzine indigestible fiber-chitin, saka shure kwavo, kusagadzikana mumatumbo kunogona kutaurwa zvakanyanya kupfuura kana uchidya makomkomere kana zucchini. Kana tikadya watermelon kana prunes, nekuda kwehuwandu hwehuwandu hwezvokudya zvefiber, njodzi yekuumbwa kwegasi ichave yakakwirira kudarika pakudya raspberries kana strawberries.
Kutangira papi?
Kana paine gasi rakawandisa, pakutanga kwezvose, unofanirwa kunyatsoongorora kudya kwako. Aya anotevera mazano anogona kubatsira:
- Gadzirisa zvakajairika kudya (zvinokurudzirwa kudya katatu pazuva, kana zvichidikanwa, unogona kubatanidza 3-1 tudyo)
- Usakanganwa nezvehutongi hwakakwana hwekunwa, kunyanya kana uchisanganisira chikafu chine fiber mune chikafu, nekuti kushomeka kwemvura mune chikafu kunogona kumutsa kupatira. Izvo zvinodikanwa kunwa zvinoenderana nezvinodiwa, asi kwete pasi pe1 litre yemvura yakachena pazuva.
- Gadzirisa kurara uye kumuka mapatani. Zvinorevei? Dzidza kuenda kunorara pane imwe nguva pasati papfuura 23: 00-00: 00 maawa ehusiku.
- Wedzera chiitiko chemuviri (zvinokurudzirwa kuti uwane angangoita maminetsi makumi matatu kusvika makumi mana pazuva yemitambo kana chero chimwe chiitiko cheaerobic).
Chii chekuita kana, kunyangwe paine shanduko mukudya uye nemararamiro, zvichemo zvichiramba?
Iwe unogona kusiya chikafu chako chaunofarira kana kushandisa zvinodhaka zvinoderedza gasi kuumbwa. Mumishonga, pane zvakawanda zvakadaro nzira, imwe yeiyo nzira ndeyekuderedza kumisidzana kwepasi kwegasi (gasi matema mumatumbo akaputika, zororo rinoitika). Mishonga yakadai haina kukanganisa chikonzero, asi ingobvisa kusagadzikana kana zvatoitika.
Uye zvinokwanisika here kudzivirira gasi kuumbwa, pane kurwa naro, uye panguva imwechete usazviganhurira iwe mukusarudza kwemidziyo? Nezvinangwa izvi, vezvehutano vanokurudzira iyo enzyme alpha-galactosidase. Iyi enzyme inobatsira kupaza oligosaccharides kune monosaccharides kunyangwe panguva yekugaya mudumbu dumbu, zvichidaro zvichidzivirira maitiro ekugadzirwa kwegesi mumatumbu makuru. Ichi chigadzirwa chinogona kushandiswa sekuwedzera kune chikafu kana uchidya chikafu chinokonzera kubatikana.
Usati washandisa, zvinokurudzirwa kubvunza chiremba. Iva noutano!
* Zvigadzirwa zvekugadzira gasi: miriwo (artichoke, howa, cauliflower, bhinzi, mhiripiri, Chinese cabbage, karoti, kabichi, magaka, eggplant, green beans, lettuce, nhanga, mbatatisi, radishes, seaweed (nori), sipinachi, matomatisi. , turnips, zucchini), michero (maapuro, maapricots, mablackberries, michero yemumagaba, mazuva, michero yakaomeswa, maonde, mango, nectarines, papaya, mapichisi, pears, plums, persimmons, prunes, watermelon, mabhanana, blueberries, mavise, cranberries, mazambiringa, kiwi, ndimu, lime, mandarin, orenji, chido muchero, pineapple, raspberries, sitirobheri, tangerines), zviyo (gorosi, bhari, rye, zviyo, chibage, oats, zviyo, chips, mapanikake, pasta, noodles, pretzels, waffles, oatmeal cereals, oat bran, popcorn, quinoa, mupunga, mupunga bran), legumes (soya beans, soya zvigadzirwa (soy mukaka, tofu), marudzi ese ebhinzi, pizi, cashews, bulgur, lentils, miso, pistachios), herbs. (chicory, artichoke, marudzi ese emasaladhi, hanyanisi, gariki, karoti, parsley, sorrel, celery, sipinashi, dandelion greens, asparagus), zvigadzirwa zvebheka (rye hupfu chingwa, borodino chingwa, chingwa chezviyo, chingwa chegorosi, bran rye, bran yegorosi, chingwa).