Mukutsvakurudza kwezvokudya zvakaderera-carb , imwe yemigumisiro iyo vanhu vanowanzoona nayo kuvhiringidzika. Kana iwe wakatanga kuve wakagadziriswa mushure mokutanga chirongwa chepasi-chekudya, iva nechokwadi chokuti pane zvinhu zvakawanda zvaungaita kuti udzikise dambudziko rako. (Cherechedza kuti kune zvikonzero zvakawanda zvekuvharwa, kubva kumishonga kusvika kune zvinetso zveuropano, asi kana kuvimbiswa kwako kwakatanga nekudya kwako kuchinja, zvine musoro kuisa pfungwa pane iyo sechikonzero chinokonzera.)
Chii Chinonzi Constipation?
Kunyanya kuoma kunonyanya kupfuudza mahara. Chigaro chacho chinowanzooma, uye chinopisa kupfuura chinowanzoitika. Zvishomanana kupfuura zvitatu zvekufamba kwemahombe pavhiki zvinonziwo kubatwa.
Ko Kudya-Carb Zvingaita Sei Kuchengetedza?
Vanhu vanove vakazvimirirwa nechinje chekudya kunowanzo vari kudya zvishoma zvishoma ( kusungunuka fiber , insoluble fiber , kana zvose). Izvi pane dzimwe nguva nemhaka yemafungiro asina kururama pamusoro pezvokudya zvakaderera-carb. Somuenzaniso, vanhu dzimwe nguva havazivi kuti tsika inowedzera-carb yezvokudya inowedzera kaviri kana katatu kuwanda kwemashizha asingasviki anodyiwa. Vanogonawo kusaziva kuti kunyange zvazvo fiber iine carbohydrate, pane zvikafu zvakaderera-carb fiber haina kuverengwa sechikamu chezvakadya carbs sezvo zvisingakanganisi shuga yeropa. Kune zvakawanda zvekudya izvo zvakakwirira mune fiber uye mishonga, asi zvakaderera mu digestible carbohydrate.
Iye zvino tava kutarisa zvinhu zvaunogona kuita kuti usanyanya kuvhiringidza pane zvokudya zvakaderera-carb.
Inwa Zvakawanda Mvura
Ichi chirevo chakanaka chero zvakadaro, asi zvakakosha pakudzivirira tsika yekudzivirirwa. Kana isu tisina kunyatsoputika, miviri yedu inoyamwa mvura kunze kwevana vedu. Uyewo, kunwa mvura yakawanda nefibibatsiro yekuwedzera kana mbeu yeflakisi inokosha.
Idya Zvimwe Zvisina Kuoma Masviki
Kunyanya, mashizha mashizha mashizha ari pasi mu digestible carbs paanove akakwirira mu fiber uye zvakawanda zvezvibereko. Ichokwadi, zvimwe zvikafu zvakanyanya-carb hazvirevi kunyange mashizha mashizha, sezvo pane zvishoma zvigaro zvakaputirwa mune fiber yakawanda iyo shuga yeropa inowanzosangana nayo kunze kwekuwanda kwekudya. Mimwe michero inogona kubatsira, zvikurukuru michero ine shuga shoma yakadai semabriji.
Iri rondedzero yezvirimwa yakanyorwa kubva kune yakaderera kusvika kune yakakwirira mu carbs, uye kune zvibatanidziro kune carb uye fiber counts pamwe chete nemamwe mashoko pamusoro pechimwe nechimwe.
Edya Nutsva nembeu, Especially Flax uye Chia
Nuts uye mbeu dzine zvakawanda zve fiber (pamwe nezvimwe zvakawanda zvezvibereko). Mbeu yefrikisi uye mbeu yechia inonyanya kusarudzwa zvakanaka nokuti inenge yakanyanyisa yakasanganiswa fiber
Fiber Supplements
Zviri nani kuwana fiber yako kubva pane zvekudya, asi kunogona kuva nebasa rekuwedzera. Izvo zvinowanzoonekwa (semuenzaniso Metamucil neFiberall) zvakagadzirwa kubva kumapori e-psyllium. Dambudziko navo kubva kunzvimbo yakaderera-carb ndeyokuti yeupuds yaunosanganiswa nemvura inowanzo yakawanda yehuga. Kune "shuga isina" maBhaibheri, asi inowanzo ine maltodextrin iyo inosimudzira glucose yeropa zvakadai sehuga. Zvimwe zvinosanganisira psyllium capsules (iwe unofanirwa kutora zvishoma kuti uenzane neupfu - iva nechokwadi chokuti unodya mvura yakawanda navo) kana kuwana mahwisi epllium muzhinji (nzvimbo yako yezvokudya yehutano inogona kuitakura muchikamu chikuru). Psyllium inowanzopa fiber yakasanganiswa asi ine yakawanda yakakwana ye fiber isina kushandiswa zvakare. Iyo poda inofanira kusanganiswa mumvura uye inodha panzvimbo pakarepo, sezvo inoumba rudzi rwakasviba sludge sezvo fiber inotora mvura.
Imwe faira yakawedzerwa yakawedzerwa inowanikwa nezita rokuti Benefiber, kunyange kunewo mabhuku esoro. Iyo inenge yakanyatsosvibiswa fiber, uye inobatsira iyo iyo inokwanisa kuparara mukati memvura kana kusanganiswa mune zvokudya zvakaderera zvakadai sega yogurt, uye haishanduki kugadzirwa.
Kune dzimwe fibiti zvinowedzera zvakagadzirwa kubva kune zvinyorwa zvefiber zvinowanzosvibiswa, zvakadai segorosi bran. Ingoona ma carbs, nokuti vamwe vatashi vanowanzouya pamwe chete nokuda kwekutasva muzhinji vavo.
Uri Kudya Mvura Yakanyanya Here?
Vamwe vanhu vanodedzwa kana vakadya zvokudya zvakawanda zvekudya , uye kunogona kuva netsika yekuwedzera kuwanda kwechizi, cottage cheese, uye zvimwe zvekudya zvekudya pamusika wakaderera. Kana izvi zvichitenderera iwe, edza kuderedza chesi uye ona kana zvichibatsira.
Uri Kuwana Magnesium Yakakwana Here?
Magnesium ine mishonga iyo yakaderera-carbers inowanzoshayikwa muzvokudya, uye imwe yemigumisiro inogona kuva chido chekudzivirirwa. Pane zvakawanda zvakaderera-carb zvokudya izvo zvakanaka zvemagesium, zvakadai semiriwo miriwo, nuts uye mbeu, soybea (uye dzimwe nyemba), hove, uye yogurt.
Magnesium inowedzera kune imwe nguva, asi inogona kuva yakakosha kuenderera kune mamwe mavhesiumisi ayo akabatanidzwa zvakanaka (zvisinei iwe unogona kuguma nemarara, iyo haisi iyo chinangwa). Shanduro yeShoko yakabudiswa neItitutes of Health inoti magnesium oxide uye magnesium sulphate zvingasave yakabatanidzwa pamwe nezvimwewo mafomu (Ndinoziva kuti kwandiri, magnesium oxide yakaratidza kuva yakaipa pfungwa).
Edza Probiotics
Kutsvakurudza pamusoro peizvi kunobvumirwa kurega kusagadzikana, asi rimwe basa rekutanga rinoratidza kuti yogurt uye kefir (uye zvichibvira mamwe maitiro anonzi probiotics akadai sev sourkraut) anogona kubatsira kutonga makoloni edu, kusanganisira kufamba kwemuviri. Ndeapi maitiro anonzi probiotics? Kusvikira mangwanani kuti ataure, asi zvingave zvakakosha kupfura, uye zvechokwadi tiri kudzidza kukosha kwoutachire hutano, saka zvakakosha kuti titeerere kune chero mamiriro ezvinhu.
Edzai Mafuta Ohove
Zvakare, hazvisi pachena, asi dzimwe nyanzvi dzinofunga kuti kana tisiri kudya mafuta akakwana omega-3 tinogona kunge takanyanyogadziriswa. Kana iwe usingadyi hove yakawanda yemafuta yakadai semasimoni, unogona kuedza hove yemafuta ekuwedzera.
Ko Zvakadini Nezvinonzi Laxatives?
Nokuda kwekudzivirirwa kunokonzerwa nekudya, zvinonzwisisika kuti mushonga unofanirwa kuva nekudya. Marexatives anoshandisa nekusimudzira misungo yekoloni kuti aende mberi, asi kuvashandisa kwemazuva mashomanana kunogona kuva pfungwa yakaipa (kunze kwekuti chiremba wako akuudza iwe, hongu). Vanogona kunge vane hutachiona hunokonzerwa nekuita kuti mishonga yechipfuva ive isina simba munguva yakareba - uye zvichikonzera kuvhiringidzika.
Kana kuchinja kwekudya kuchikonzera kuvhiringidzwa, matanho ataurwa anofanira kubatsira. Kana vasingakwanisi, iva nechokwadi chekuona chiremba wako.