Zvikafu zvinorambidzwa uye chikafu chakakodzera varwere vekoloni
Zvikafu zvinorambidzwa uye chikafu chakakodzera varwere vekoloni
zvokudya zvinorambidzwa
makabhohaidhiretsi
Iko kunokonzera gasi, kurwadziwa kwemudumbu, uye kuvimbiswa, kana ikabatwa nemurwere ane Irritable Bowel Syndrome.
Mamwe marudzi emichero
Zvakadai semaapuro, mapeya, mavise. Zviyo, zvakadai sesoya, nyemba, uye chickpeas.
Mamwe marudzi emuriwo
Kufanana nekabichi, saladhi ine makabheji, broccoli, cauliflower, uye hanyanisi.
Zvinwiwa zvinyoro
Zvigadzirwa zvine lactose
Zvakadai seaizikirimu, kirimu, nemukaka.
zvokudya zvakagadzirirwa
Zvakadai sezvokudya zvakakangwa, uye pizza, apo zvinokurudzirwa kuti zvitsive nezvokudya zvakakangwa.
Zvokudya zvine insoluble fiber
Zvakadai sezviyo zvakakwana, miriwo, uye michero, nokuti inogona kukonzera manyoka, uye inofanira kuchinjwa nemafuta anonyunguduka anoderedza kuvimbiswa, asi anogona kukonzera kuputika, uye zvokudya zvakakosha zvine fiber inonyunguduka ndeye oats, karoti, berries, mango, uye maranjisi.
chikafu chine gluten protein, zvinokonzeresa manyoka sebhari negorosi.
zvinwiwa zvine caffeine, izvo zvinogona kukonzera manyoka, sekofi uye zvinwiwa zvinopa simba.
Zvokudya zvakagadzirwa
ine mapreservatives, additives; Zvinogumbura muura, zvakadai semachipisi embatatisi, uye kudya kwakaomeswa nechando kune mafuta akawanda.
Zvokudya zvakakodzera varwere vekoloni
nyama
Zvakadai sehuku, turkey, uye veal.
mazai
Izvi zvinodaro nekuti zviri nyore kugaya.
Salmon nehove dzakapfuma mu omega-3 fatty acidsSardines, vanoita senge anti-inflammatory mumuviri.
Mimwe misoro:
Dzidza nezve watercress uye uidzivirire kubva kuzvirwere zvine njodzi