Ndezvipi zvekudya zvine faibha

The faibha haripi muviri pamwe simba, asi, zvakadaro, vaiona rinokosha chaizvo inotonhorera inodiwa dzose kushanda yose muviri, zvikurukuru zvomudumbu hurongwa.

Fiber - ndivo fibers kuti zvinowanika chef chirimwa mavambo. Fiber mune zvokudya kwakajairika chaizvo. Kudya zvokudya zvakadaro kunogona kuva kwakanaka kuchenesa muviri, uremu uye normalize bowel kufamba. Fiber rinowanikwa mashizha, madzinde, tubers zvinomera uye zvibereko. Zvinozivikanwa kuti munhu zuva vanofanira kudya anenge 25 magiramu ose faibha. Gedye sezvazvakange inochengetwa imwe kilogram pamusoro oats, bhinzi hafu kilogram kana maviri nehafu kilogram kuti makabheji. Chokwadi, nhamba kashoma kukwanisa kudya. Kubatsira ano zvokudya michina vakabereka chingwa. Zvingwa kuramba kufadza zvinoita huwandu faibha. Enough kudya giremu zvingwa 100 chete pazuva kuti vawane muviri zvinodiwa mwero faibha.

Ndezvipi zvekudya akapfuma faibha, kuwedzera kune nechakare? Fiber mune yakawanda michero nemiriwo, nemiriwo. A zvikuru yakawanda muRugwaro zvirimo nemarudzi ose makabheji, makarotsi, asiparagasi, radishes, howa, maapuro, mapichisi, mazambiringa, mabhanana, pineapples. Tapota ziva kuti panguva kupisa Mabatirwo faibha iri zvikuru ipfupi. Saka zvinokosha kwete chete kuziva ipi zvokudya zvine faibha, asiwo kodzero kuzvishandisa. Somuenzaniso, zvinokosha chaizvo kuti varege peel they and and kubva michero uye miriwo, nekuti ndipo ndicho chikuru nhamba. Achienderera mberi zvawanyora, mune zvokudya zvine faibha, vanofanira kuyeuka bhinzi, bhinzi, Sou uye pizi. Unprocessed zviyo uye tsanga dzinewo faibha yakakwana akawanda. In zvokudya zuva nezuva zvinofanira kuva zvinosanganisira O, Buckwheat uye mashava mupunga. Kuti muzadze muviri izvi Mishonga fibers, anogona dzapwa (akaomeswa, apricots akaomeswa uye Plums). Kune nokusanzwira nzungu. Walnuts, omuamanda uye hazelnuts zvinobatsira chaizvo kuwedzera bwendefa mangwanani Porridge. Panzvimbo chichena nani kudya bran, kusanganisira nedzimwe tsanga uye mbeu. Kwakadaro bhekari zvigadzirwa - tsime akanaka zvinokosha faibha. Uyewo, achirangarira mune zvokudya zvine faibha, zvinokosha kuyeuka uye mupunga, rye uye gorosi bran. Ndivo yakanakisisa kushandisa hafu yeawa pamberi kudya kaviri pazuva, rimwe yetea, ipapo zvishoma nezvishoma kuwedzera mumwe spoon. bran kwakadaro kutengeswa chero chezvinodhaka. The salads nemiriwo, unogona kuwedzera Mufurakisi mbeu kana mbeu nhanga, sezvo ivo dzinewo yakawanda faibha.

Daily kudyiwa faibha iri kwaiitwa zvokudya zvakawanda ano. Rinovatadzisa nokunyanyisa kuunganidza mafuta uye DZEMUNHU DZINODZORA Absorção de Água yavo. Uyezve, faibha anokwanisa kuderedza huwandu anokuvadza remafuta akawandisa muropa, zvoita kuti pangozi chemwoyo. Nokuti chirwere cheshuga zvinokoshawo chaizvo kuziva izvo zvokudya zvine faibha, nokuti lowers ropa shuga. Kudya zvokudya zvakadaro, chirwere cheshuga vanogona kudzora shuga nomwero. With kushandiswa mazuva zvokudya faibha, unogona kuderedza mikana kuwana kenza muura. Somuenzaniso, muJapan, apo Sou, mupunga nezvimwe tsanga ndivo hwaro nezuva kudya, kwakadai kenza zvikuru zvisingawanzoitiki, haagoni akati, zvinosuruvarisa kuti Europe uye US. Mukuwedzera, zvinyama ine zvakawanda antioxidants, mavhitaminzi uye zvicherwa siyana. Chero chinobatsira faibha, tinofanira kunzwisisa kuti kusuma nayo zvaunodya zvinofanira kuva zvishoma nezvishoma. Zvikasadaro flatulence zvingaitika, bloating uye abdominal kurwadziwa.