Tus yuam sij rau tib neeg txoj kev noj qab haus huv yog kev noj zaub mov kom raug, ua ntej ntawm tag nrho, qhov no cuam tshuam rau kev ua haujlwm ntawm lub plab zom mov. Cov neeg uas xav muab cov khoom tsim nyog rau lub cev, tab sis tib lub sijhawm tsis ua mob rau nws, xav txog cov lus nug: cov khoom noj dab tsi zoo rau cov hnyuv?
Tseem cov khoom siv tau zoo tshaj plaws
Cov zaub mov noj qab nyob zoo feem ntau yog cov nroj tsuag, yooj yim los npaj, thiab qab. Nutritionists tau sau cov npe ntawm cov khoom pom zoo rau kev siv:
- zaub muaj fiber ntau (tauj taub dag thiab beets muaj cov khoom noj muaj fiber ntau ntau tshaj);
- ntau yam txiv hmab txiv ntoo thiab txiv hmab txiv ntoo, tshwj xeeb tshaj yog txiv tsawb thiab plums;
- natural juices;
- txo rog butter;
- chocolate muaj me ntsis cocoa;
- fermented mis nyuj khoom;
- txiv hmab txiv ntoo qhuav, yog figs thiab prunes.
Tsuas yog tib neegnoj, nws ua li cas nws tseem ceeb heev. Cov zaub mov hnyav tsuas tuaj yeem noj ua ke nrog lub teeb, piv txwv li, nqaij nrog zaub zaub. Koj yuav tsum sim noj tib lub sijhawm, 5 zaug hauv ib hnub hauv qhov me me. Nws kuj raug pom zoo kom zom zaub mov kom huv si, yog li ntawd nws yuav zom sai dua thiab yuav tsis ua rau cov mucous puas.
YYuav ua li cas rov qab plab hnyuv microflora?
Cov plab hnyuv microflora yog kev sib xyaw ntawm cov kab mob uas muaj txiaj ntsig thiab tsim kev puas tsuaj, thiab thaum raug rau qee yam, cov kab mob pathogenic nce ntxiv, ua rau dysbacteriosis.
Raws li cov laj thawj tseem ceeb, cov kws tshaj lij xav txog kev siv cov zaub mov tsis zoo lossis qee yam tshuaj, xws li tshuaj tua kab mob.
Cov tsos mob uas ua rau muaj qhov tsis txaus ntseeg yog tshwm sim hauv plab thiab rumbling ntawm plab, raws plab, thiab lwm yam. Yuav kom tshem tau lawv, koj yuav tsum ua raws li cov cai hauv qab no:
- Noj zaub mov tshwj xeeb thiab sim noj cov zaub mov uas zoo rau koj lub plab microflora.
- Noj cov tshuaj uas ua kom cov kab mob zoo.
Los ntawm tag nrho ntau yam, cov kws tshaj lij paub qhov txawv ntawm cov khoom hauv qab no:
- 1 txiv apple ib hnub, noj ntawm lub plab khoob;
- qej;
- Kefir, fermented ci mis nyuj, yogurt, tsev cheese, thiab lwm yam.;
- cheeses;
- raw zaub thiab txiv hmab txiv ntoo.
Nws tsis pom zoo kom noj qos yaj ywm, hmoov nplej, qab zib, biscuits, marinades, zaub mov kaus poom, dej qab zib thiab mis nyuj. Raws li cov khoom qab zibzib ntab tuaj yeem siv los hloov cov suab thaj, hnyuv ntxwm hloov nrog ib daim ntawm cov nqaij boiled, thiab cov khob cij yog nyiam dua noj qhuav.
Nws tseem ceeb heev kom haus dej 30 feeb ua ntej lossis tom qab noj mov.
Yuav khoom noj khoom haus
Cov khoom noj mis nyuj uas zoo rau cov hnyuv yog qhov zoo tshaj plaws fermented ntawm koj tus kheej thiab ua los ntawm cov yogurt (siv cov kua mis tshwj xeeb), yogurt los yog kefir. Koj tuaj yeem yuav cov khoom zoo li no hauv khw, tab sis qhov no koj yuav tsum tau them sai sai rau hnub tas sij hawm, cov khoom yuav tsum yog tshiab, thiab lub sij hawm cia nws tus kheej yuav tsum luv. Qhov ntsuas no yuav qhia tau tias tsis muaj cov tshuaj tua kab mob, ntxiv rau, cov khoom xyaw yuav tsum tsis txhob muaj cov khoom qab zib, dyes thiab lwm yam tshuaj.
Lactic acid, muaj nyob rau hauv cov khoom tau piav qhia saum toj no, pab ntxuav cov hnyuv los ntawm cov kab mob phem thiab cov kab mob putrefactive. Yog tias koj haus kefir thiab noj tsev cheese txhua hnub rau ib lub lim tiam, tom qab ntawd txoj kev noj qab haus huv hauv plab yuav zoo dua. Cheese yog suav tias yog lwm yam khoom uas pab txhawb rau normalization ntawm digestive txheej txheem. Cov cheese no tsis yog tsuas yog qab thiab noj qab haus huv xwb, tab sis kuj zoo rau cov zaub mov noj.
Ntau zaus ntawm lub khw rhawv koj tuaj yeem pom yogurt lossis tsev cheese nrog qee yam txiv hmab txiv ntoo puv, hmoov tsis zoo, xws li cov khoom poob nws cov khoom. Qhov no yog vim txiv hmab txiv ntoo acid neutralizes lactic acid.
Ntxhais txoj hnyuv nrog noj
khoom,muaj txiaj ntsig zoo rau kev ntxuav cov hnyuv, muaj ntau qhov thaiv, txhua tus muaj nws tus kheej cov txiaj ntsig:
- Txhawm rau tshem tawm cov kua tsib hauv lub cev, koj yuav tsum noj cov roj ntsha ntuj txhua hnub ntawm lub plab khoob, xws li lard, qe qe, qaub cream lossis qab zib. Koj tuaj yeem txhim kho lawv cov nyhuv nrog cumin, coriander lossis fennel. Zib ntab muaj cov txiaj ntsig zoo ib yam, tab sis koj yuav tsum tau noj nws ob peb lub lis piam kom tau txais cov txiaj ntsig xav tau.
- kua txiv zaub, kvass, whey thiab ntxhia dej pab ntxuav cov hnyuv kom zoo.
- Cov neeg uas xav ntxuav lawv lub cev kom sai li sai tau yog qhia kom ua lawv tus kheej cov zaub mov, suav nrog bran, millet, ntau yam cereals, nceb thiab txiv ntoo nrog cov ntsiab lus protein ntau.
- zaub xws li taub taub, zaub qhwv, beets los yog dib yog siv tau ob qho tib si nyoos thiab pickled.
- Txhawm rau kom peristalsis nrawm, koj yuav tsum muaj cov txiv hmab txiv ntoo, apricots, plums, melons, txiv duaj thiab ntau yam txiv hmab txiv ntoo qhuav hauv koj cov zaub mov.
- Kev mob plab hnyuv yog qhib los ntawm cov khoom noj txias, xws li dej txias, dej khov, okroshka, thiab lwm yam.
Qhov no yog qhov nthuav! Muaj kev xav tias yuav tsum noj zaub mov kom ntau li ntau tau, tab sis cov kev ua no tuaj yeem ua rau lub cev hnyav. Nws yog qhov zoo tshaj plaws noj 4-5 zaug hauv ib hnub tib lub sijhawm kom cov zaub mov tsis zoo tsis sib xyaw nrog cov tau txais tshiab.
Cov zaub mov twg muaj cov tshuaj laxative?
Thaum xav txog cov khoom noj zoo rau cov hnyuv, koj tsis tuaj yeem tsis quav ntsej txog ntau yam tshuaj laxatives.
cem quav vim qaug zogperistalsis thiab yog nrog los ntawm cov tsos mob tsis kaj siab, xws li tsis xis nyob, tsam plab, txiav qhov mob. Txhawm rau tshem tawm tus mob no lossis tiv thaiv nws tag nrho, koj yuav tsum tsis tu ncua noj cov khoom hauv qab no:
- Zaub fibers - pom muaj ntau hauv taub taub, qhuav apricots thiab prunes. Thaum siv cov khoom no, cov nyhuv laxative tshwm sim sai li sai tau.
- Muaj ntau tus tau hnov txog cov zaub xam lav, uas hu ua "Panicle". Nws muaj coarsely grated carrots, beets, celery thiab cabbage. Xws li zaub sib tov sai sai tshem tawm tag nrho cov co toxins ntawm lub cev.
- Koj tuaj yeem tshem tawm cem quav nrog txiv apples, txiv duaj, plums, txiv tsawb lossis txiv hmab txiv ntoo qhuav.
- Ntau tus kws kho mob ib txwm ntseeg tias zib ntab ua ib qho tshuaj laxative.
- Dos yog suav tias yog ib qho tshuaj zoo rau lub sijhawm ntev thiab cem quav, nws tuaj yeem siv rau txhua daim ntawv.
- Ib khob dib pickle ua haujlwm zoo.
Nrog cov khoom noj kom raug, cov kab mob hauv plab ploj los ntawm lawv tus kheej, thiab siv cov txhais tau tias tshwj xeeb yuav tsis tsim nyog. Tom qab tag nrho, nws yooj yim dua los tiv thaiv kab mob dua li kho nws.
Y Cov khoom noj muaj fiber ntau
Fiber pab txhawb rau lub plab zom mov sai, vim tias nws cuam tshuam rau cov receptors thiab ua rau cov mucous membrane nrog cov kua tsib. Cov kev ua no txhim kho colonic motility.siab heev.
Khoom noj zoo rau cov hnyuv, suav nrog fiber ntau:
- txiv hmab txiv ntoo, tshwj xeeb tshaj yog txiv pears, txiv apples, plums thiab txiv tsawb;
- zaub xws li beets, zaub qhwv, carrots thiab squash;
- txiv hmab txiv ntoo qhuav;
- bran.
Raws li tau hais ua ntej, lub luag haujlwm tseem ceeb ntawm fiber ntau yog ua kom huv huv cov hnyuv los ntawm cov quav. Cov nyhuv no yog ua tiav vim muaj kev sib xyaw ua ke, uas tsis tawg thaum lub sijhawm zom zaub mov.
Cov kws kho mob paub qhov txawv ntawm hom fiber ntau hauv qab no:
- Pectin - tseem ceeb heev rau cov neeg mob ntshav qab zib, vim tias nws txo qis kev nqus cov piam thaj. Pom muaj nyob rau hauv strawberries, txiv apples, ntsuab peas, qos yaj ywm thiab cauliflower.
- Gum - txo cov roj cholesterol, pom hauv oatmeal, taum, peas qhuav, thiab lwm yam.
- Lingin - pab hauv kev zom zaub mov, ua kom cov kua tsib kua qaub. Cov khoom no tuaj yeem pom hauv radishes, eggplants, cereals thiab qos yaj ywm.
- Cellulose yog ib qho tshuaj zoo heev rau kev tiv thaiv kab mob hauv plab. Pom muaj nyob rau hauv cov hmoov nplej, nplej, bran, zaub qhwv, carrots, ntsuab peas, peppers, dib thiab txiv apples.
Cov kws noj zaub mov pom zoo kom noj tsawg kawg 30 grams fiber ntau ib hnub.
Yuav ua li cas rau cem quav?
noj qab nyob zoo rau cov hnyuv tuaj yeem pab lub cev tiv thaiv cem quav thiab tshem tawm tag nrho cov co toxins hauv lub sijhawm. Gastroenterologists tau tsim ib lub tswv yim uas yuav tsum tau ua raws li thaum stagnation tshwm sim nyob rau hauvplab hnyuv:
- Haus yam tsawg 2-3 litres dej ib hnub.
- Ntawm 100 grams ntawm prunes txhua hnub.
- suav cov bran hauv cov ntawv qhia ob qho tib si nyoos thiab ua ib feem ntawm cereals lossis pastries.
- Qhia zaub ntsuab kom ntau li ntau tau, zaub qhwv, beets thiab carrots.
- Ntau cov kua mis fermented, xws li kefir lossis fermented ci mis nyuj.
- kas fes, chocolate lossis cocoa tso cai.
- Txhawm rau cem quav, haus ib tablespoon ntawm txiv ntseej lossis castor roj ntawm lub plab khoob pab.
- Ib decoction ua los ntawm cov noob flax kuj pab.
Thaum kho cem quav, tsum tsum tsis txhob noj zaub mov xws li chips, crackers, french fries, thiab lwm yam.
Nyob rau hauv cov kab mob ntev, nws yog qhov zoo tshaj kom tso tseg cov mov, haus luam yeeb thiab kib. Nrog kev noj zaub mov kom raug, koj tuaj yeem tshem tawm txawm tias cov teeb meem xav tau tshaj plaws nrog lub plab zom mov.
Khoom noj tsis zoo
Yog tias koj muaj zaub mov noj qab haus huv, tab sis tsis suav nrog cov teeb meem, yuav tsis muaj txiaj ntsig los ntawm kev noj zaub mov kom raug. Txaus ntshai heev:
- cawv;
- fast food;
- kib thiab haus luam yeeb;
- sweet sodas.
Koj tsis tuaj yeem noj ntau cov hmoov nplej ib zaug, lawv ua rau cov hnyuv loj heev. Nws kuj tsis pom zoo kom muab cov nqaij, legumes thiab qe nrog ib leeg. Noj ua ke, cov zaub mov no siv sijhawm ntev heev los zom thiab tuaj yeem ua rau mob plab hnyuv. Nrog raws plab yuav tsum tau cais tawm ntawm cov zaub movmis nyuj, txiv hmab txiv ntoo tshiab thiab zaub raws li tau piav saum toj no.
khoom noj qhuav tuaj yeem ua mob rau lub cev. Nws tseem tsim nyog nco ntsoov tias txawm tias cov zaub mov noj qab haus huv tshaj plaws rau lub plab thiab cov hnyuv tuaj yeem ua rau muaj kev phom sij yog tias noj tsis zoo.
Result
xaus, peb tuaj yeem sau npe cov khoom siv tau zoo tshaj plaws rau cov hnyuv:
- YYogurt, kefir thiab lwm yam khoom siv mis nyuj.
- apples, plums thiab txiv hmab txiv ntoo qhuav.
- Bran thiab ntau yam nplej.
Kuj, zaub mov noj qab nyob zoo yuav tsum tau ua noj thiab sib xyaw kom raug:
- Tsis txhob kib thiab haus luam yeeb, nws yog qhov zoo tshaj rau kev ua kom boiling, stewing, thiab lwm yam.
- Ntau ntsev thiab cov txuj lom kub tuaj yeem ua rau lub cev tsis zoo.
- Yuav tsum tso cov zaub mov tsis zoo.
- Cov nqaij ntshiv thiab ntses.
Yog tias koj ua koj cov zaub mov kom raug txhua hnub, cov teeb meem nrog cov hnyuv thiab plab yuav tsum tsis txhob txhawj rau txhua tus neeg. Kev tsis xis nyob yuav pab koj saib lub neej tshiab thiab ua rau nws zoo siab dua.
