Pane (isinganzwisisike) kutenda kuti miriwo inogadzira gasi, iyo mune yezvinomera kana chete vegan kudya inogona kutsamwisa. Zvisinei, uye kunyange zvazvo dzidziso iyi ine hwaro chaihwo, zvinokosha kuti vakwanise: kana kudya miriwo kuzvimba zvakawanda kana zvishoma pane zvimwe zvigadzirwa zvinoenderana nemunhu mumwe nomumwe, maitiro avo uye mamiriro avo ehupenyu, kuwedzera pakusarudza miriwo uye sei. kuvabikira.
Chii chinonzi magasi? Chaizvoizvo nzvimbo yakanyudzwa muhurongwa hwekugaya uye iyo miviri yedu inoda kuburitsa. Iyi nzvimbo inogona kubva kunze - tinoimedza kana tichidya- kana kubudiswa nemuviri wedu - kunyanya mudumbu guru apo inoedza kuputsa mamwe marudzi ezvokudya, zvakadai seaya ane yakakwirira-yemukati.
Ndiyo nyaya yechipiri, kazhinji, iyo inotishungurudza zvakanyanya uye inoburitsa kutyisa uye kusagadzikana kuzvimba. Saka torega kudya fiber here? Kwete! Kupfuura zvese nekuti zvakakosha kufambisa kuburitswa kwetsvina, asiwo nekuti yakabatana nenjodzi yakaderera yekufema, kutapukira uye chirwere chemoyo.
mhando dzefiber
Ngatidzidzei zvishoma pamusoro pavo, nokuti haasi mafibhi ose akafanana: tinofanira kutanga nekusiyanisa pakati pemafibhi anonyunguduka uye asinganyunguriki. Nekuda kwemaitiro avo, ekutanga anoonekwa seanovirisa zvakanyanya uye, saka, iwo anogadzira iyi isingadikanwi gasi maitiro. Chikamu chayo chakanaka ndechekuti, kana ichinge yanyungudutswa, inodiwa mune emollients kuti ifambise kugaya.
Izvo zvisingasviki, kune rumwe rutivi, zvinobatsira kupfavisa chituru uye nekudaro kuwana kushanda kuri nani kwemukati uye hukuru hwekugara uchienda kuchimbuzi.
Inoenderana ne soluble fiber, ingave iyo FODMAPS ('Fermentable Oligo-saccharides, Disaccharides, Mono-saccharides uye Polyols', kune acronym yayo muChirungu). Irwo rudzi rwekabhohaidhiretsi yekapfupi-ketani iyo isinganyanyi kunyudzwa muura husina simba uye inongoungana muchikamu chemukati chemukati usina simba uye muchikamu chemukati chemukati mukuru, apo chinoita kuti zvive nyore kuviriswa nekuda kwekubatana ne gut microbiota. Mamwe eaya maFODMAPS anowanikwa mubhinzi kana peas pachawo, mugorosi, mumichero yakaita sekotapeya, yakapfuma mu sorbitol, zvigadzirwa zvemukaka zvakasiyana nekuda kwelactose yemukati, howa nekuda kwe polyol yavo, kana, semuenzaniso, zvimwe zvekudya zvakadai. sehuchi, syrups kana mimwe michero, iyo chikamu chefructose yakakura kudarika glucose, uye munyaya iyi, fructose haina kubatwa zvakanaka zvachose.
Miriwo kana cruciferous miriwo (kabichi, kabichi, radishes ...) ndeimwe yemapoka anozivikanwa ezvokudya uye anopomerwa kuti anokonzera zviratidzo izvi zvisingafadzi. Uye chokwadi ndechekuti dzine huwandu hwakawanda hwefiber uye raffinose (rudzi rweiyi oligosaccharides iyo inenge iine) iyo, sezvatakatsanangura, inoita kuti zvive zvakaoma kugaya. Nekudaro, panogona kunge paine nzira dzekubika nekusanganisa iwo kuderedza kuitika kwavo.
Ngationei maitiro manomwe ekudzivisa gasi mushure mekudya muriwo:
1. Best pureed
Miriwo inobereka gasi yakawanda (fava bhinzi, bhinzi, peas, chickpeas ...) inoderedza zvikuru chiitiko ichi kana tikaidya yakachena kana muto.
2. Yakanyura kare
Kana tikainyudza kweinenge maawa makumi maviri nemana, chikamu cheiyo soluble fiber ichapfuura mumvura uye inoderedza njodzi yeflatulence.
3. Fiber shoma mupakeji
Kazhinji zvinokurudzirwa kuti chigadzirwa chacho 'chakasikwa', kana paine matambudziko akakomba ekuputira, tinofanira kuyeuka kuti zvikafu zvemumagaba uye zvikafu zvakagadziriswa zvinowanzova nefiber shoma uye, naizvozvo, zvinobudisa gasi shoma.
4. Kubika maitiro
Kazhinji, zviri nani kupfungaira kana, chero zvakadaro, nemvura shoma shoma, uye kuwedzera miriwo pavanenge vatofashaira.
5. Kupfeka kwakakodzera
Mishonga yakadai sesafuroni, cardamom, coriander, dill, turmeric, fennel, ginger, oregano, rosemary kana thyme inobudisa chiito checarminative chinobatsira kuderedza kuwanda kwegasi, saka inogona kuva chikamu chezvose zvatinodya kusvika pamwero mukuru kana muduku.
6. Zvishoma Zvakakangwa
Mafuta, kunyange mafuta emiriwo, anononoka kugaya uye anodhura kupfuura zvimwe zvikamu, izvo zvinogona kukonzera gasi mune vamwe vanhu. Tinoedza kuvanzvenga nepatinogona napo.
7. Kudya uchiziva
Ngwarira kutsenga zvokudya zvako zvakanaka uye, kana zvichibvira, pasina kutaura, kudzivisa kupinda mhepo yakawandisa mumuromo mako mukati momuitiro wacho.
Kuwedzera gasi, mumusimboti, harisi dambudziko rakakomba rezvokurapa, asi rinogona kunge risina kugadzikana, saka ngatirege kupomera miriwo uye kudzokorora hurongwa hwose: kutenga, kubika, kudya ... Kucherechedza muviri wedu uye, kana Chimwe chinhu chinonzwa zvakanyanya kuipa. isu, zvichava nani kuti tizvidzivirire kana kutsvaga imwe nzira yekuitora. Nguva zhinji inoshanda.
Nezve munyori: Miriam Donat Tortosa, Bachelor of Human Nutrition uye Dietetics, nyanzvi yekugaya pathologies uye nutritionist yeVegan Chikafu Club. Inodzidza hukama pakati pekudya kwe 'plant-based' uye kushandiswa kwayo kurapa matambudziko akasiyana ekugaya kuburikidza nekudya kwekuziva uye neruremekedzo iwe pachako uye nepasi.
Tora neOferplan
10% yakawedzera chikwereti paNespresso uye kutumira mahara nekunyoreswaOna ABC Discounts
