Ukudla okunomphumela we-laxative
-Delile
Ukudla okunomphumela we-laxative yilokho okunothe ku-fiber namanzi, okuthanda ukuhamba kwamathumbu nokusiza ukukhulisa ivolumu yendle. Okunye ukudla okunomphumela we-laxative yipapaya, iplamu, ithanga, imbewu ye-chia, ulethisi nama-oats, futhi kubalulekile ukuthi kufakwe empilweni yansuku zonke, futhi kubalulekile ukuthi amalitha amanzi ayi-1.5 kuye ku-2.0 afakwe ngosuku ., ngoba amanzi abalulekile ekuhanjisweni kwemicu nokwenza lula ukudlula kwendle kuwo wonke amathumbu.
Okunye ukudla okunomphumela we-laxative futhi okufanele kufakwe ekudleni kwansuku zonke yile:
- Imifino: ulethisi, i-arugula, i-watercress, i-kale, i-broccoli, isitshalo seqanda kanye ne-zucchini;
- Izinhlamvu: i-oats, i-oat bran, i-bran bran, ummbila, udali, i-quinoa;
- Imbewu: chia, flaxseed, sesame;
- Imbewu kawoyela: ama-chestnut, amakinati, ama-alimondi, ama-walnuts;
- Iziphuzo: ikhofi, iwayini elibomvu, indebe ngemuva kokudla, itiye lemongrass kanye necascara engcwele;
- Izithelo: upopo, umkhiwane, ipheya, i-apula, iplamu, i-kiwi.
Ngaphezu kwalokhu kudla, ukusebenzisa i-yogurt elula okungenani kathathu ngesonto kusiza nokugcina izitshalo ezinhle zamathumbu nokulwa nokuqunjelwa. Bona izindlela ezintathu zokuphekelwa kwemvelo.
Bheka ezinye izinketho zezithelo ezicebile nge-fiber futhi ezingaba nomphumela we-laxative:
Inani Le-Fibre Ngezithelo
Ithebula elilandelayo likhombisa inani le-fiber namanzi nge-100 g yezithelo:
| Izithelo | Inani le-fiber nge-100 g yezithelo | Inani lamanzi nge-100 g yezithelo |
| I-Papaya | 2.3 g | 88.2 g |
| Umkhiwane | 2.3 g | 79.1 g |
| Ipheya | 2.2 g | 85.1 g |
| i-apula | 2.1 g | 82.9 g |
| ipulamu | 1.9 g | 88.0 g |
| ikiwi | 1.9 g | 82.9 g |
| iwolintshi | 1.8 g | 86.3 g |
| Amagilebhisi | 0.9 g | 78.9 g |
Kubalulekile ukukhumbula ukuthi ukusetshenziswa kwe-fiber kumele kuhambisane nokusetshenziswa kwamanzi okuhle, ngoba ukusebenzisa imicu eminingi kakhulu usuku lonke ngaphandle kokuphuza amanzi anele kungadala umphumela ohlukile, kubangele ukuqunjelwa.
Ukudla okulaxisayo kwengane
Kuvamile ukuthi amathumbu engane aqunjelwe, futhi kubalulekile ukufaka ukudla okufana nalokhu:
- Izithelo: Upopo, iwolintshi, ukwatapheya, ubhanana, amagilebhisi, ikhabe, umkhiwane, iplamu, ikhabe, umango, uphayinaphu;
- Imifino: ithanga, i-alimondi, utamatisi, ikhukhamba, iklabishi, isipinashi, ubhatata, ubhontshisi obuluhlaza nemifino enamaqabunga,
- Izinhlamvu: Isinkwa esinsundu, oats, irayisi elinsundu, ipasta ensundu nommbila;
- Imidumba: uphizi, udali nobhontshisi.
Izingane zidinga i-fiber encane kunabantu abadala, futhi kufanele zidle inani elincane kuphela lokudla okubalwe ngenhla usuku ngalunye. Ngaphezu kwalokho, izingane ezingaphezulu konyaka owodwa nazo zingadla iyogathi yemvelo, equkethe ama-microorganisms athuthukisa izitshalo zamathumbu futhi alwe nokuqunjelwa. Bona izibonelo ezine zamakhemikhali okuzenzela izingane.
Imenyu ukukhulula amathumbu
Ithebula elilandelayo libonisa isibonelo semenyu yezinsuku ezi-3 ecebile nge-fiber ukulwa nokuqunjelwa.
| Isidlo | Usuku 1 | Usuku 2 | Usuku 3 |
| Ukudla kwasekuseni | 1 inkomishi yekhofi enobisi + ucezu olu-1 lwesinkwa esiphelele senhlamvu noshizi nesesame | uvithamini: izingcezu ezi-2 zikapopo + 1 ikholamu lesobho le-oat + 1/2 ikhola lesobho le-chia + 200 ml wobisi | 1 inkomishi ye-yogurt ethafeni enezinhlaka ezintathu + nocezu olu-1 lwesinkwa esiphelele neqanda |
| Isidlo sasekuseni | Ama-prunes amathathu + ama-cashew nati ama-5 | 1 ipheya + amakinati ayi-10 | Izilayi ezi-2 zikapapai ezicubuziwe ezine-2 col yetiye le-chia |
| Isidlo sasemini sasemini | I-4 col yesobho lesirayisi elinsundu nge-broccoli + inkukhu kutamatisi isoso + imifino esuswe ngamafutha omnqumo | i-pasta ephelele ne-tuna + pesto sauce + isaladi eneklabishi, omisiwe, isitshalo seqanda kanye ne-zucchini | ithanga puree + roast pan + isaladi eluhlaza ngamafutha omnqumo nommbila |
| Isidlo sasemini | 1 iyogathi yemvelo ebushelelezi ngepopo kanye nekholoni elilodwa lesobho loju | 1 inkomishi yekhofi + izingcezu ezi-2 zesinkwa esiphelele neqanda + 1 ikholomu letiye lesesame | Ukotapeya smoothie |
Ngaphezu kwe-yoghurt yemvelo, i-kefir ne-kombucha nazo zicebile kuma-probiotic, amabhaktheriya amahle azosiza ukusebenza kwamathumbu, athuthukise imizwa futhi aqinise amasosha omzimba.
Okuthunyelwe Okudumile
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