Eziningi zokudla okuthandayo ziqukethe i-fiber. Kuyini lokhu? Izindwangu ezinamaqabunga zezitshalo, lapho iklabishi ishiya khona, iqhwa lemifino nezithelo, izithelo kanye nembewu. Eqinisweni, isisu sethu asikwazi ukugaya i-fiber, kuyindlela elula kakhulu ye-carbohydrate. Kungani-ke, izazi zezilwane zincoma ukuthi zihlale zithuthukisa ukudla kwazo, futhi yini inzuzo nokulimala kwe-cellulose - kamuva kulesi sihloko.
Ingabe i-fibre iyasiza emzimbeni?
Okokuqala, i-cellulose inomthelela omuhle ekusebenzeni kwesistimu yokugaya, lapho isimo somzimba jikelele nokubukeka kuye kuxhomeke khona. I-fibre e-soluble ihlungwa isikhathi eside, ngenxa yalokhu, umuzwa wokuzizwa ungasishiyi isikhathi eside.
I-fiber engenayo igalelo ekwenzeni ukudla okulula kalula emathunjini, kuyilapho kuthola amanzi.
Ngenxa ye- fibre , inqubo yokugaya ukudla ishesha ngezikhathi ezithile, okusiza ukususwa ngokushesha emzimbeni, ukuhlanza amathumbu.
Ukusetshenziswa kwe-fiber yomzimba kanje:
- ukwehlisa i-cholesterol egazini. Ososayensi baye bafakazela ukuthi abantu abadla ukudla abaphethwe i-fiber cholesterol banciphise ngamaphesenti angu-60 kunelabo abangayinaki le mikhiqizo;
- kuvimbela ukubukeka kwamatshe ku-gallbladder;
- ususa amakhemikhali emzimbeni;
- kuvimbela izifo ezithile zamathumbu futhi kusiza ukulwa nazo. Isibonelo: izindawo zokuphulukisa ze-fiber flax, zimboze izindonga zesisu nge-mucus, ekwazi ukulwa nokuvuvukala nokuphulukisa amanxeba;
- kunciphisa ukudla. Uma i-fibre ingena esiswini, ithola uketshezi futhi ivuvukala, ngenxa yalesi simo sokuzizwa satiety asishiyi isikhathi eside. Futhi uma udla i-fiber ngaphambi kokudla, ukuphuza okusheshayo kanye nomzwelo omude we-satiety kuqinisekisiwe;
- i-fiber inekhono lokunciphisa izinga leshukela, elivimbela ukuthuthukiswa kwesifo sikashukela mellitus;
- ikhuthaza ukusetshenziswa kwe-enzymes yokugaya inyama emathunjini;
- kuvimbela ukuthuthukiswa komdlavuza wekoloni;
- kuvamile ukuba i-microflora;
- kunciphisa inqubo yokufaniswa kwama-carbohydrate;
- kusiza ekulwa nokunciphisa ngokweqile;
- isula amathumbu wezinto ezimbi.
Izinzuzo ze-fiber zokulahlekelwa isisindo
Eziningi izinhlelo zokulahlekelwa isisindo, i-cellulose iyingxenye ebalulekile. Amakhono ayo amangalisayo: ukunciphisa umuzwa wendlala, ukugcwalisa isisu, ukuhlanza amathumbu, ukugcwalisa nokunciphisa okuqukethwe kwekhalori, ukukwenza kube indlela enhle kakhulu yokulahlekelwa isisindo, ngaphandle kokulimaza umzimba.
Ukusetshenziswa kwezithelo nemifino kungenye yezindlela ezingcono zokulwa namakhilogremu azondayo.
Kubalulekile! Yidla imifino nezithelo ngendlela eluhlaza, njengoba i-fibre ibhujiswe ukwelashwa okushisa.
Enye indlela yokulahlekelwa isisindo nge-fiber ikhemisi: i-fibre ye-flax, iSiberia, ukolweni kanye ne-cellulose thistle.
Iyiphi i-fibre ewusizo kakhulu?
I-fibre ihlukaniswe yaba izinhlobo ezimbili, i-soluble ne-insoluble. I-fibre e-soluble isusa i-cholesterol emzimbeni, ngaleyo ndlela igweme ukungena kwayo egazini. I-fibre engenayo ifaka amanzi, yenza ngcono ukusebenza komuthi wamathunjini.
Inhlobo ngayinye yenza umsebenzi othile futhi iwusizo ngendlela yayo yenyama. Kodwa okwamanje i-fiber ewusizo kakhulu itholakala emkhiqizo, futhi ayifuni (ikhemisi).