Zvokudya Zvakaipisisa Kudya Usati Waenda

Idya Zvishoma

Kufamba mazuva ano kwakaoma zvakakwana pasina kurwara paunenge uchibhururuka. Nekudzikisa zvokudya zvishoma, vatasvi vadzidza kuunza zvidya zvavo pachavo kuti vadzivise nzara panguva yekufamba kwemafirimu. Paunofunga kuti mamwe emakwikwi ako eboardboard uye zvokudya ane utano, iwe ungashamisika kuziva kuti iwe unogona kunge uchiunza zvokudya zvisina kunaka mukati mendege yako, maererano neantician.

Kate Scarlata iBoston-based licensed dietitian uye mukoti uye New York Times zvakanyanya kutengesa munyori ane makore anopfuura makumi maviri ezvakaitika. Anonzwisisa migumisiro yekuti zvimwe zvokudya zvinotora vafambi vanozvitora zvinogona kunge zviripo uye munguva yekufamba.

"Nharaunda yangu yakakura inoutano hwekudya. Vanenge makumi maviri kubva muzana yevanhu vari muUnited States vakatsamwisa bowel syndrome, uye izvozvo zvinogona kuva nehanya kana uchifamba, "akadaro Scarlata. "Asi kazhinji, vanhu havadi kuva nemamiriro ekudya, asi vanoita kana vachifamba. Gasi inowedzera ndege, saka kana uine gasi mumatumbo ako, inowedzera. Saka iwe unofanirwa kudya zvokudya zvekudya zvekudya izvo zvicharamba zvichiramba zviripo. "

Saka usati wasvika pane imwe ndege inotevera, chengetedza zvitsva zveSlarlata, pasi, zvekudya zvakashata iwe unogona kudya pane iyo ndege uye nei vachikukuvadza iwe.

• 01 ye 08

  Sulfuri-Richine Mapuroteni Zvokudya

  Kudya zvokudya zvakadai semaprotheni powders, mazai nenyama musati ndege isiri pfungwa yakanaka nokuti inopa zvipembenene zvinokonzera hydrogen sulfide gas, anodaro Scarlata. "Zvinotora anenge anenge matatu kusvika maawa mashanu gasi risingapfuuri richibudiswa kubva kune zvokudya zvaunodya, saka kana iwe uri kutambaira kweawa imwe chete, mutya waunodya usati wagadzirira ndege kana kuti uri mundege inofanira kuva yakanaka," akati. "Asi kwemafamba akawanda, kugadzirisa zvokudya zvako zvekugadzira chikafu kana kudya zvinonaka zvinogona kubatsira."

• 02 of 08

  Nuts

  Nutswa, kusanganisira maarmonds, cashews, chestnuts, flaxseed, hazelnuts uye pistachios vane pfuma yakawanda inogadziriswa, iyo inogadziriswa yakakwana yemudumbu, anodaro Scarlata. "Tsvina idzi dzinoviriswa nehumba hwedu hwekugara mukati mehutano uye kunyange zvazvo zvokudya izvi zvine utano kuvanhu vakawanda, zvinogona kukonzera gasi rinonetsa mumatumbo ako," akadaro. "Dambudziko guru nderekuti gasi mumatumbo ako inowedzera kana makiromita akakwirira mune imwe nzvimbo yakamanikidzwa."

• 03 of 08

  Zvibereko Zvakasikwa

  Zvibereko zvizhinji zvakaomeswa - kunyanya muhuwandu hwakawanda - inowedzera sorbitol uye fiber kumumbo, akadaro Scarlata. "Iyo inosvitsa mvura mukati uye inogadzira chirongo chakazara negumbo mumatumbo," akadaro. Zvibereko zvakakangwa zvinowanzova zvakakwirira mune shuga uye makoriyori, maererano neshoko iri mune Zvakanaka.

• 04 of 08

  Suga-Free Gum uye Mints

  Izvi zvinopisa zvinokonzerwa newaini yewaini yakadai se mannitol, sorbitol uye xylitol, inonzi Scarlata. "Izvi zvinodhaka zvinogona kukurumidza kuita zvinhu kuburikidza negumbo rako rekudya zvishoma zvakakurumidza," zvichiita kuti kuvhara uye kubuda. Iwe hausi kuda kuva mundiza-kunyanya kwenguva refu - kurwisa zviratidzo izvi.

• 05 of 08

  Hummus

  Kunyange zvazvo chikafu ichi chikafu mune zvekudya zveMediterranean zvine utano, unogona kufunga kuti kaviri sechifambiso chekufambisa, pasinei nekuita kwayo. "Zvose zvinowanzozivikanwa kuti michero inosanganisira chickpeas (inoshandiswa mu hummus), nyemba dzakaomeswa, mazai akaomeswa, soybea uye lentiya zvinokonzera gesi, chimwe chinhu chaunoda kuti udzivise mumakwikwi ehombe," akadaro Scarlata. Zano iri rinoshandawo kune zvinhu zvinosanganisira maharansi, mazamu hummus uye pea-nyeredzi pea dips.

• 06 of 08

  Granola Bhoazi NeChitory Root Extract

  Chicory midzi inofanirwa kupera uye inogona kuita kuti pave nechikwata chinonzi bloat, ichiti Scarlata, saka tarisa mishonga yekuraira usati wazvitenga uye uchitakura. Granola mazariro nemiti uye / kana michero yakaomeswa inogonawo kuva dambudziko rinopera.

• 07 of 08

  Mexican Food

  Scarlata yakagadzira equation iri nyore: anyanisi uye garlic zvakaenzana nokupisa gasi. Zvokudya izvi zvinowedzera kuisa mahairi, ayowo zvakare kwete-kwete kuputika kwezvikonzero zvakajeka, uye tortilla chips, iyo inowanzove yakakwirira mu sodium uye ichikonzera kubhururuka. Uye zvokudya zvinonaka zvinogona kukonzera kushungurudza mudumbu uye chikafu chinotsamwiswa.

• 08 we 08

  Machipisi

  Kunyange zvazvo inonaka, izvi zvinotapira zvakakosha mafuta uye munyu uye vane chikafu chiduku, anodaro Scarlata. Izvi zvinosanganisirawo ndege-inofarira kudya zvinotapira zve pretzels nemarangi. "Zvakawandisa zvakawanda zvinokonzerwa nemucheka zvinogona kukuita kuti uwane mvura yakawanda inokonzera kuputika, pamwe nekuputika mumaoko nemaoko," akadaro. "Vanogonawo kuunza zviratidzo zve acid asiri reflux."