Fibre
Tsvagiridzo yakabatanidza kudya kwakakwira mune roughage ine njodzi yakaderera yechirwere chemoyo, Type 2 chirwere cheshuga, uye kenza yemuura. Chikafu chakapfuma mufiber chinogonawo kubatsira mukugaya uye kudzivirira kuvimbiswa.
MuUK, inokurudzirwa zuva nezuva faibha inodiwa kuvanhu vakuru i30g, asi maererano neveNational Food and Nutrition Survey, avhareji yekudya ingori 19g.
Imwe yemusiyano mukuru pakati pekudya kwezvirimwa uye chikafu chemhuka ndechekuti iyo yekupedzisira haipe muviri wako nefiber. Ichi ndicho chimwe chezvikonzero zvakawanda nei uchifanira kushandura kune chirimwa-based diet. Kudya zviyo zvishanu kana kupfuura zvemiriwo pazuva, pamwe chete nezviyo nenyemba (bhinzi, pizi, uye nyemba) maitiro ane hutano anozobatsira muviri wako.
Utachiona hwemudumbu
Kwete, hatisi kutaura nezve iwo mabhakitiriya anokanganisa hutano hwako! Tiri kutaura nezve "hushamwari" mabhakitiriya anogara mumatumbo edu. Uchapupu huri kubuda kuti mabhakitiriya aya anokanganisa zvakawanda zvehutano hwedu, saka zvakakosha kuti vagare munzvimbo yakanaka. Sezviri pachena, mamiriro ezvinhu akanaka kwavari anomuka patinodya zvimwe zvokudya zvemiti. Dzimwe mhando dzefiber dzinoiswa se prebiotics, zvinoreva kuti chikafu che "hushamwari" mabhakitiriya. Leek, asparagus, hanyanisi, gorosi, oats, bhinzi, pizi, uye lentiro ndizvo zvakanaka zvinobva kune prebiotic fiber.
Irritable bowel syndrome
Vanhu vazhinji vanogunun'una pamusoro pekutsamwisa bowel syndrome - inofungidzirwa kuti 10-20% yevanhu vanotambura neizvi. Nzira yakarurama yehupenyu inogona kubatsira nedambudziko iri munzira dzakawanda. Kana mazano ekutanga emararamiro asingakubatsire, unofanirwa kubata nyanzvi yezvekudya. Chikafu chakaderera mumakabhohaidhiretsi mapfupi chinogona kunge chakakodzera iwe.
Ramba uchifunga kuti zvakajairika kuti vanhu vane chirwere chechiliac vasaonekwe nekutsamwa bowel syndrome. Kuti uone chokwadi che diangosis, zvakakosha kuita imwe tsvakiridzo.
Kuchinjira kune vegan kudya
Sezvakaita chero shanduko yekudya, shanduko kune veganism inofanira kuitika zvishoma nezvishoma. Izvi zvinopa muviri wako nguva yekugadzirisa kune yakawedzera fiber kudya. Zvakakoshawo kubvisa fiber yakawandisa nemvura yakawanda kuti ura hwako hushande zvakanaka.