Pali chikhulupiriro (chosamveka) chakuti masamba amatulutsa mpweya, womwe muzakudya zamasamba kapena zamasamba zokha zitha kukhala zokwiyitsa. Komabe, ndipo ngakhale chiphunzitsochi chili ndi maziko enieni, ndikofunikira kuti ayenerere: kaya kudya masamba kumatitupa kwambiri kapena mocheperapo kuposa zinthu zina zimatengera munthu aliyense, zizolowezi zawo komanso momwe thupi lawo lilili, kuwonjezera pa kusankha masamba ndi momwe amachitira. kuwaphika.
Kodi mpweya ndi chiyani? Kwenikweni gawo lomwe lalowetsedwa m'chigayo chathu komanso lomwe thupi lathu liyenera kutulutsa. Malowa amatha kubwera kuchokera kunja - timameza tikamadya- kapena kupangidwa ndi thupi lathu - makamaka m'matumbo akuluakulu pamene akuyesera kuswa mitundu ina ya zakudya, monga zomwe zili ndi zakudya zambiri.
Ndilo vuto lachiwiri, nthawi zambiri, lomwe limativutitsa kwambiri ndipo limatulutsa kutupa koopsa komanso kosasangalatsa. Ndiye tiyenera kusiya kudya CHIKWANGWANI? Ayi ndithu! Koposa zonse chifukwa n'kofunika kuti atsogolere asamuke ndowe, komanso chifukwa kugwirizana ndi chiopsezo chochepa cha kupuma, matenda ndi matenda a mtima.
mitundu ya ulusi
Tiyeni tiphunzire pang'ono za iwo, chifukwa si ulusi onse ofanana: tiyenera kuyamba ndi kusiyanitsa ulusi wosungunuka ndi wosasungunuka. Chifukwa cha mawonekedwe awo, akale amaonedwa kuti ndi okoma kwambiri ndipo, chifukwa chake, omwe amapanga mpweya wosafunikawu. Ubwino wake ndikuti, akasungunuka, amafunikira mu emollients kuti athandizire chimbudzi.
Zosasungunuka, kumbali inayo, zimathandizira kufewetsa chopondapo kotero kuti zitheke kugwira ntchito bwino kwa matumbo komanso nthawi zambiri popita kuchimbudzi.
Zogwirizana ndi zitsulo zosungunuka, zingakhale FODMAPS ('Fermentable Oligo-saccharides, Disaccharides, Mono-saccharides ndi Polyols', chifukwa cha mawu ake mu Chingerezi). Ndi mtundu wa ma carbohydrate afupiafupi omwe samalowetsedwa bwino m'matumbo ofooka ndipo amangounjikira mbali yakutali ya matumbo ofooka komanso pafupi ndi matumbo akulu, komwe amawapangitsa kuti azitha kuwira chifukwa cholumikizana ndi matumbo. microbiota m'matumbo. Ena mwa ma FODMAPSwa amapezeka mu nyemba kapena nandolo, mu tirigu, mu zipatso monga mapeyala, olemera mu sorbitol, mkaka wosiyanasiyana chifukwa cha lactose, bowa chifukwa cha polyol, kapena, mwachitsanzo, zakudya zina. monga uchi, syrups kapena zipatso zina, zomwe gawo lake la fructose ndi lalikulu kuposa la shuga, ndipo pamenepa, fructose sichimatengedwa bwino nkomwe.
Masamba kapena masamba a cruciferous (kabichi, kabichi, radishes ...) ndi amodzi mwa magulu odziwika bwino a chakudya ndipo amatsutsidwa chifukwa choyambitsa zizindikiro zosasangalatsa izi. Ndipo chowonadi ndi chakuti ali ndi kuchuluka kwa fiber ndi raffinose (mtundu wa oligosaccharides omwe ali nawo) omwe, monga tafotokozera, amawapangitsa kukhala ovuta kukumba. Komabe, pakhoza kukhala njira zophikira ndikuziphatikiza kuti muchepetse kuchuluka kwawo.
Tiyeni tiwone njira zisanu ndi ziwiri zopewera gasi mutadya masamba:
1. Zabwino kwambiri pureed
Zamasamba zomwe zimapanga mpweya wambiri (nyemba za fava, nyemba, nandolo, nandolo ...) zimachepetsa kwambiri izi ngati tidya pureed kapena supu.
2. Kunyowa kale
Ngati tiunyowetsa kwa maola osachepera 24, mbali ina ya ulusi wosungunukawo imadutsa m'madzi ndikuchepetsa chiopsezo cha flatulence.
3. Kuchepa kwa CHIKWANGWANI mumapaketi
Nthawi zambiri zimakhala bwino kuti mankhwalawo ndi 'achilengedwe', ngati pali vuto lalikulu la kutupa, tiyenera kukumbukira kuti zakudya zam'chitini ndi zakudya zokonzedwa bwino zimakhala ndi fiber zochepa ndipo, motero, zimatulutsa mpweya wochepa.
4. Njira zophikira
Kawirikawiri, ndi bwino kutenthetsa kapena, mulimonse, ndi madzi ochepa kwambiri, ndikuwonjezera masamba pamene akuwira kale.
5. Zovala zoyenera
Zitsamba monga safironi, cardamom, coriander, katsabola, turmeric, fennel, ginger, oregano, rosemary kapena thyme zimapanga carminative action yomwe imathandiza kuchepetsa kuchuluka kwa mpweya, kotero ikhoza kukhala gawo la zophika zathu zonse zazikulu kapena zochepa.
6. Wokazinga Pang'ono
Mafuta, ngakhale amasamba, amachedwa kugayidwa komanso okwera mtengo kuposa zigawo zina, zomwe zingayambitse mpweya mwa anthu ena. Timayesetsa kuwapewa mmene tingathere.
7. Kudya mosadziwa
Samalani kutafuna chakudya chanu bwino, ndipo, ngati n’kotheka, osalankhula, kupeŵa kuloŵetsa mpweya wambiri m’kamwa mwanu pamene mukuchita zimenezi.
Gasi wowonjezera, kwenikweni, si vuto lalikulu lachipatala, koma lingakhale lovuta kwambiri, choncho tisamadzudzule masamba ndikuwunikanso ndondomeko yonse: kugula, kuphika, kudya ... ife, zikhala bwino kuzipewa kapena kupeza njira ina yozitengera. Nthawi zambiri zimagwira ntchito.
Za wolemba: Miriam Donat Tortosa, Bachelor of Human Nutrition and Dietetics, wodziwika bwino pazakudya zam'mimba komanso katswiri wazopatsa thanzi ku Vegan Food Club. Imaphunzira za kugwirizana pakati pa zakudya za 'zomera' ndikugwiritsa ntchito pochiza matenda osiyanasiyana am'mimba kudzera muzakudya zoganizira komanso zaulemu pawekha komanso ndi dziko lapansi.
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