Sarudza zvekudya akapfuma faibha wako zuva nezuva kudya

Nezvezvokudya vanoti ose zuva patafura mumwe munhu anofanira kuva zvokudya mukuru faibha. Chii faibha, uye chii Inobatsirawo? Izvi miriwo fibers iyo, mukusiyana kuti mafuta, carbohydrate uye mapuroteni haina ozeyewa uye kwete ozeyewa nokuda muviri, asi kumbochinja zvachose hwokurara kwazviri. Pane imwe hunhu kuchiitwa fibers izvi: vamwe vacho soluble nemvura, uye vamwe - kwete. Avo kuti murege kukurumidza, vari dzinongoitika "zvemaziso" muviri cleanser, Vanosundira zvokudya kuburikidza yegurokuro, kuwedzera bhuku pachituru, kunyoroveswa navo nyore rakabva ura. Mvura-soluble faibha, kuva mondo-kufanana guru, kunobatsira kubvisa tsvina uye remafuta akawandisa, zvichizoita mumidziyo kucheneswa, zvakajairika kuvafurira. Chimwe pfuma soluble faibha kuderedza Absorção de Água neshuga, kunobatsira vanhu chirwere cheshuga.

Foods yakapfuma insoluble faibha - ari kudya, nzungu, bran uye miriwo. Soluble faibha inowanikwa bhinzi bhinzi, maapuro, maranjisi michero uye makerotsi.

The daily chinodiwa kuti zvinyama anoenderana nezera uye kurara kuti munhu. Somuenzaniso, vana vane makore 5 kusvika 9 makore Zvakwana 25 magiramu ose Mishonga faibha pazuva, varume 18 kusvika 50 makore - 38-40 magiramu vakura (55 kusvika 70 years), nhamba navo nezuva kudya kunogona kuderedzwa kusvika 30 magiramu pazuva. Women zera muduku uye pakati inokurudzirwa kuti uparadze kusvika 25 magiramu pamusoro Mishonga faibha pazuva, akura - kusvika 20 magiramu. Kuti saturate muviri pamwe zvakakodzera uwandu kushandisika faibha, soluble uye insoluble, nezuva kudya inofanira kuva dzakasiyana sezvinobvira. In chii zvekudya zviri mudenga faibha?

Nhamba huru chirimwa fibers riri makotapeya, grapefruits, blueberries uye mahabhurosi, mabhanana uye Pears. Foods akapfuma faibha - imwe twakadai, artichoke, girini bhinzi uye pizi. chinobatsira fibers zhinji dzinosanganisira ndiro pamusoro collard hanyanisi, nhanga, Squash uye zucchini. Insoluble faibha inowanika yakawanda zviyo chingwa nokuda bun pamwe bran, mupunga yomusango. almonds varo vazhinji, nhanga uye linseed, sunflower mbeu uye nzungu. Asi vakawanda fibers ane nezvokudya nenyemba, itsvo bhinzi uye dema bhinzi.

Foods akapfuma faibha - michero nemiriwo - Zvinokurudzirwa kushandisa zvayo dzinongoitika chimiro, uye kudiwa ganda, sezvo facial, puree uye zvomumagaba vashomanana izvi zvakafanira zvinhu. Very kubatsira kanenge aoma kutsiva chichena mabhanzi ne bran, uye mupunga chena - mhuka dema. Uyewo, nokuti muviri inokurudzirwa kaviri pavhiki kudya ndiro yebhinzi, dzichiritsiva zvokudya. Replacement tsika zvigadzirwa kuti zvigadzirwa akapfuma faibha, zvinofanira kuva zvishoma nezvishoma. Ko payakakurudzirwa kuchinja vanongogara zvokudya, zvinogona kuita kuti atadze kushanda zvakanaka mudumbu uye ura, sezvo zvitunha izvi dzinodawo vamwe kuchinjira kumamiriro coarser chikafu. Mumwe nomumwe zuva rinokosha chaizvo kudya zvokudya zvakawanda mvura uye torega kupera mvura mumuviri. Insoluble faibha chete anoshanda zvakanaka akabatana ine mvura, zvikasadaro, hazvina chete kuderedza kupatira, uye anogona sembura nayo zvakasimba occlude kuti ura.

Yoga inofanira akati sei zvokudya akapfuma internet kuchinja uremu rutapudzo. Zvave kuti Mishonga faibha zvakanaka Yakanatswa mutumbi muchetura, kuderedza ropa shuga uye jekiseni muropa, iro kunotadzisa kuunganidza mafuta. Mukuwedzera, vari kungoti zvakanaka zvine, kuderedza nzara, uye, naizvozvo, mwero zuva zvokudya zvinodyiwa.