Zvokudya Zviri Nyore Kugaya - 15 Zvokudya Zviri Nyore Kugaya

Utano hwekudya hwakakosha kumuviri wedu. Nehurombo, vanhu vazhinji vanosangana nematambudziko ekugaya akadai sekuvhara, gasi, manyoka kana kuputika. matambudziko ekugaya kusagadzikana kwezvokudya, food poisoning, irritable bowel syndrome ve Chirwere cheCrohn Inogona kukonzerwa nezvirwere zvisingaperi zvinokanganisa chirongwa chekudya, zvakadai segastrointestinal turakiti, pamwe chete nezvatinodya. Vanhu vane dambudziko rekugaya vanosarudza zvokudya zviri nyore kugaya. Heino rondedzero yezvikafu zvinogayiwa zviri nyore:

• mupunga
• nyama yakaonda
• banana raibva
• Mbatata yakabikwa
• Zai jena
• hove dzakaonda
• Yogati
• zviyo zvose
• Tsangamidzi
• Cumin
• fennel
• Beet
• maapuro
• Cucumber
• Erik

Zviri Nyore Kugaya Zvokudya

mupunga

• Mupunga uri panzvimbo yekutanga pakati pezvokudya zviri nyore kugaya.
• Nokuti mupunga une makabhohaidhiretsi uye uri nyore kugaya. 
• mupunga mutsvuku Kunyange zvazvo une utano kupfuura mupunga muchena, miviri yedu inogaya mupunga muchena nokukurumidza.
• Kudya mupunga uchitonhora kunoita kuti zviome kugaya. Kusvikira yatonhora, starch mumupunga, resistant starchkana kushandura; Izvi zvinononotsa kugaya.
• Naizvozvo, idya mupunga uchipisa kuti ugaye nyore.

nyama yakaonda

• Huku ve Hindi Mhuka dzakaonda senyama dzinogayiwa nyore mudumbu. Dzine huwandu hwepamusoro hweprotein. 
• Usadye ganda rehuku nekuti rine mafuta akaoma-kugaya.
• Usapfungaira nyama, sezvo mafuta anogona kukanganisa dumbu. 

banana raibva

• mabhananaKunyange zvazvo uri muchero unovaka muviri zvikuru, uri nyore kugaya zvokudya. 
• Iine makabhohaidhiretsi muchimiro che starch kana shuga, zvichienderana nekukura kwayo.
• Mabhanana akasvibira, asina kuibva ane starch yakawanda inoshingirira, izvo zvinoita kuti zviome kugaya. 
• Bhanana parinoibva, sitachi yariinayo inoshanduka kuva shuga shoma inogayiwa nemuviri nyore.
• Izvi zvinopfavisa bhanana uye rinoita kuti rinyanye kugaya.

Mbatata yakabikwa

• matapiriYakapfuma mumakhahydrates uye ine zvimwe zvakakosha zvekudya. 
• Makabhohaidhiretsi ari mumbatatisi anonyanya kuita starch.
• Kufashaidza mbatatisi kunoita kuti sitachi igaye nyore. Mbatata yakabikwa ine starch isingadziviriri pane yakabikwa mbatatisi. Nokudaro, kudya mbatatisi yakabikwa kunobatsira kugaya.
• Sezvakaita mupunga, kudya mbatatisi kutonhora kunowedzera mwero weiyo isingachinjiki starch, izvo zvinoita kuti zviome kugaya. 
• Fashaidza zvakanyanya uye idya uchipisa kuti ugone kugaya.

Zai jena

• Mazai chimwe chezvokudya zvinovaka muviri zvikuru. Kuwedzera kune yayo vhitamini uye mineral yemukati, inopa yakakwirira-mhando mapuroteni. Zvizhinji zvezvikafu zvirimo zviri mu yolk, iyo ine mafuta.
• Kana mapuroteni ayo zai jenairi mukati.
• Vamwe vanhu vanoomerwa nekugaya mazai yolk, sezvo yolk ine mafuta mazhinji. Vanhu ava vanogona kungopedza mazai machena.
• Idya zai rakabikwa, sezvo rinogona kukanganisa dumbu kana rakagadzirwa mumafuta.

hove dzakaonda

• Pisces Kudya kune zvakawanda zvinobatsira, zvakadai sekufambisa kugaya. 
• kodhiHove dzakaonda, dzakadai sehaddock, dzinenge dzisina macarbohydrates uye dzinopa mapuroteni akanaka.
• Mapuroteni anobva kumhuka, sema legumes, anogayiwa zviri nyore kupfuura mapuroteni emiriwo.

Yogati

• Mamwe marudzi eyoghuti akapfuma muushamwari hwebhakitiriya anonzi probiotics. Kushandisa probiotics kunobatsira kune hutano uye kunopa chikafu mabhakitiriya emudumbu.
• probiotics inobatsira kugaya. Nokudaro, kudya yogati kunoderedza matambudziko ekugaya akadai sekuputika.

zviyo zvose

• zviyo zvose Icho chitubu che soluble uye insoluble fiber. 
• Soluble fiber inoumba gel-sechinhu mudumbu guru. Saka, inoteya chikafu uye inononoka kutorwa kweglucose. 
• Insoluble fiber inowedzera kuwanda kune stool, inowedzera bowel kufamba. 
• Fiber inopawo zvinovaka muviri kune mabhakitiriya akanaka ari muura.
• Idya zviyo zvakaita segorosi, mhunga, mupunga webrown, oats, quinoa, buckwheat kuti uwedzere kudya kwako fiber.

Tsangamidzi

• Tsangamidzi Mudzi une zvakawanda zvinobatsira. Inoshandiswa semushonga wemishonga wedzihwa, kukosora, kuzvimba, kusvotwa, uye kugaya. 
• Ginger ine simba rakanaka pama enzymes anobatsira kuputsa mafuta nemapuroteni. Inoita kuti gastric emptying process iwedzere.

Cumin

• CuminIine antioxidant, antimicrobial, antidiabetic, anticancer uye antiepileptic properties. 
• Thymol, phytochemical inowanikwa mucumin, inokurudzira kugadzirwa kwema enzymes, acids uye bile kutsigira kugaya.

fennel

• fennelIyo carminative herb. Inobatsira kudzivirira kuputika, indigestion, gasi, kurwadziwa mudumbu. 
• Mbeu yeFennel inokurudzira kubudiswa kwemajisi ekugaya uye inovandudza kunwa kwekudya. 

Beet

• Beet Iine anti-inflammatory uye antioxidant properties iyo inobatsira kubvisa chepfu kubva mudumbu rekudya. 
• Inokurudzirawo kugadzirwa kwebile, iyo inotsigira kugaya kwemafuta.

maapuro

• maapuroIcho chikafu chiri nyore kugaya chine mavhitamini, mamineral uye fiber.
• Iyo ine antioxidant zvimiro zvinobatsira kuderedza oxidative kukuvara uye kuzvimba munhengo dzekugaya. 
• inowanikwa muapuro pectin inovandudza kugaya. Inotsigira kukura kweakanaka gut bacteria.

Cucumber

• Cucumber Iine anti-inflammatory properties pamwe chete nevhitamini, zvicherwa, antioxidants.
• Iyo inopfavisa chigaro nekuda kweiyo yakakwira fiber uye mvura yemukati. Inodzivirira kusadya uye kuvimbiswa nekugadzirisa mafambiro ehuturu. 

Erik

• Plum yakaomeswaYakapfuma mune soluble uye insoluble fiber. 
• Inoshanda seyaxative, inokurudzira kufamba kweperistaltic yegumbo rekudya uye colon. 
• Inobatsira kuderedza kuzvimba uye kusimbisa hutachiona.

Kupfupikisa;

Zvokudya zviri nyore kugaya zvinofarirwa kuderedza dambudziko rekugaya. Zvokudya zvinobatsira kugaya mupunga, nyama isina mafuta, mabanana akaibva, mbatatisi yakabikwa, mazai machena, hove dzisina kusimba, yoghurt, zviyo, ginger, kumini, fennel, beet, maapuro, magaka, plums.

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