Zakudya zisanu ndi chimodzi zomwe zimapangitsa kuti m'mimba mukhale ndi mphamvu

Zakudya zisanu ndi chimodzi zomwe zimapangitsa kuti m'mimba mukhale ndi mphamvu

nthochi

Polankhula za zakudya zomwe zili bwino kuti zigayidwe, chinthu choyamba chomwe chimabwera m'maganizo ndi nthochi, zomwe zimafotokozedwa ngati njira yamatsenga yothetsera vuto la kugaya chakudya chifukwa cha kuchuluka kwa fiber. Nthochi zilinso ndi chitsulo ndi potaziyamu.

Chimanga

Chimanga chili ndi ulusi wambiri komanso kudzaza, ngakhale chili ndi ma calories ochepa. Kudya chimanga kumathandizira kuonda, kuchepetsa mavuto am'mimba komanso kuwona bwino.

mphodza

Nyama ya mphodza ndi yotchuka chifukwa imakhala ndi mapuloteni ambiri, koma chimene anthu ambiri sadziwa n’chakuti mphodza zilinso ndi mchere wambiri. Kumva kukhuta kwa nthawi yayitali mutadya chakudya chilichonse chomwe chimakhala ndi mphodza ndi chifukwa cha kuchuluka kwa fiber mu mphodza, zomwe zimatulutsa mphamvu pang'onopang'ono ndikupangitsa kuti thupi likhale logwira ntchito.

oats

Oats ndi okoma mu kukoma ndipo amapatsa thupi ubwino wambiri wathanzi kuphatikizapo kukhala wolemera mu fiber, zomwe zimathandiza kuti ntchito ya m'mimba ikhale yabwino komanso kukhala ndi kumverera kwa satiety kwa nthawi yaitali.

peyala ndi apulo

Mapeyala ndi maapulo, omwe ali ndi michere yambiri yazakudya, amasunga matumbo athanzi. Kudya apulo kapena peyala tsiku lililonse kumapangitsa kuyenda kwamatumbo kukhala kosavuta komanso kopanda ululu. Chipatsocho chikhoza kudyedwa chonse kapena kudulidwa ngati gawo la mbale ya saladi.

mbewu ya fulakisi

Akatswiri amalimbikitsa kudya nthangala zosakaniza, makamaka nthangala za fulakesi, tsiku ndi tsiku, chifukwa zimakhala ndi fiber komanso mapuloteni omwe amapindulitsa thanzi m'njira zambiri. Ngati munthu akuvutika ndi kudzimbidwa pafupipafupi, kudya flaxseed tsiku lililonse kumapereka mpumulo powongolera kayendedwe ka matumbo. Flaxseeds amathanso kuwonjezeredwa ku saladi, yogati, kapena smoothies.

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