Mu zaka za m'ma 100 zapitazo, kutaya thupi ndi kuthandizidwa ndi mitsempha ndichinsinsi chachikulu cha sayansi. Komabe, patapita nthawi, zakudya zowonjezereka zimalowetsedwa ndi zakudya zochepa zomwe zimapezeka m'magazi komanso zakudya zowonongeka zomwe zimalonjeza kuchepetsa kulemera kwake.
Lero, zakudya zowonjezera zowonjezera, zimabwerera molimba kumalo odyera bwino - monga chinsinsi cholepheretsa kulemera kwa chibadwidwe cha zaka chikwi chatsopano. Tiyeni tiwone chomwe cellulose ili yabwino kwambiri kuti tipewe kulemera.
Zizindikiro ndi kuchepa kwa thupi
Fiber (maina ena - zitsamba zamaluwa, mapadi) ndi chimodzi mwa zigawo za zakudya zamasamba. Kukumba ndi kukumba thupi lathu silingathe. Zigawo zimagawidwa kukhala zosungunuka komanso zosasungunuka.
Mafinyumu amadzimadzi, okhudzana ndi m'mimba ndi madzi, amasandulika mtundu wa odzola - umene umadzaza m'mimba, kumasiya kumverera kwa nthawi yaitali. Imeneyi ndiyo njira yomwe zimagwirira ntchito pochepetsera, kugulitsidwa ngati mapiritsi kapena makapulisi.
Fyuluta yosasuntha imachoka mthupi mofanana ndi momwe inalowera. Kutulutsa madzi ndi kutupa, mapiritsi osakanikirana amakhala ngati tsache - kuyeretsa m'matumbo ndikuchotsa zinyalala ndi zidulo zonse zomwe zapezeka m'thupi komanso zomwe zili mkati mwake.
Zindikirani kuti pafupifupi masamba onse, zipatso ndi mbewu zimaphatikizapo mitundu yonse ya fiber. Koma chakudyacho, poyerekeza ndi kuwonongeka kwa thupi, ndibwino kumanga m'njira yomwe ili ndi 75% ya fiber yosakanikirana ndi 25% - yosungunuka.
Zomwe zimapezeka m'magazi osakanikirana: mtedza ndi mbewu, bran, saladi ndi ndiwo zamasamba za mdima wobiriwira, mizu ya masamba, zipatso (makamaka zonse - tsamba lawo), mbewu zonse.
Zomwe zimapangidwira mchere: malalanje, maapulo, zipatso za mphesa, prunes ndi zipatso zina zouma, mphesa, zukini, broccoli, nyemba, mkate wambiri.
Kodi ndi fiber yamtundu uti yomwe mumasowa tsiku lililonse?
Zakudya zabwino zimakhala kuti tsiku lililonse timapereka thupi lanu 25-35 magalamu.
Tiyeni tilembere mafilimu asanu ndi asanu omwe akugwiritsa ntchito pokonza zitsulo zomwe sitingathe kuzidya pa zakudya kuti zikhale zochepa:
- peyala (1 kukula pakati) - 11.84 magalamu;
- Tirigu wambiri tirigu (1 chikho) - 19.9 magalamu;
- nyemba zofiira (Mexico) (1 chikho) - 13.3 magalamu;
- Lenti yophika (1 chikho) - 15.6 magalamu;
- oats (1 chikho) - 12 magalamu.
Kudya pazigawo za mafakitale
Anthu amene akufuna kuchepetsa thupi angathe kudya zakudya za ku Siberia. Ndi mankhwala okonzeka kugwiritsa ntchito popanda mankhwala ena. Makhalidwe ake ndiwo chimanga cha mbewu, zomwe zimaphatikizidwanso masamba a zipatso kapena zipatso. Kugwiritsiridwa ntchito kwa zida za Siberia tsiku lonse kulibe malire. Zakudya zimenezi ndi zabwino chifukwa zatchulidwa kuti ndizochiritsira.
Pamodzi ndi a Siberia, kugulitsidwa kuli fiber tirigu - yomwe ikufunikanso kulemera. Pachifukwa ichi, tikukamba za zinthu zachilengedwe, zomwe zitsamba, mtedza, zipatso ndi zipatso zinawonjezeredwa.
Zakudya zimenezi zimadalira kuti makina opangidwa ndi okonzeka (3-4 supuni) amasungunuka mu kapu yamadzi (mkaka, decoctions, teas, juices) ndipo amagwiritsidwa ntchito kadzutsa, madzulo a madzulo kapena chakudya chamadzulo.
Pomalizira, tikuwonjezera zotsatirazi:
- Idyani fiber kwa kadzutsa - izi ndi zofunika kuti mutaya thupi. Kafukufuku amasonyeza kuti patatha chakudya cham'mawa chamakono, timadya makilogalamu 175 panthawi yotsatira chakudya.
- Asayansi ku Yunivesite ya Oxford adapeza kuti amayi omwe amatsatira zakudya ndi ma fiber, amakhala ndi chiwerengero cha 21.98. Ngakhale amayi omwe amadya nyama ndikugwiritsanso ntchito zakudya zomwe sizalemera kwambiri
Fiber, muli ndondomeko ya 23.52. - Musayambe kudya zakudya zambiri. Ngati mukudwala matenda a m'mimba kapena onani kuti mutatha kudya zakudya zowonongeka - monga kutsegula m'mimba, kuphulika komanso kumverera kwa kupsa mtima, kuonjezera kudya kwa fiber pang'onopang'ono, kuwonjezera pa kudya zakudya zina 5 magalamu sabata iliyonse.
- Zakudya zam'mwamba kwambiri zomwe mumadya zimayambitsa kupweteka, kunyowa ndi kupweteka m'mimba. Komabe, kuti apeze mavuto a mtundu umenewu, kugwiritsa ntchito fiber ayenera kupitirira 45 magalamu patsiku. Mulimonsemo, madzi amachepetsa zizindikiro zosayenera.