I-fibre yokulahlekelwa isisindo - ukuthi ungayithatha kanjani?

Zonke izondlo zokudla zincoma ukuthi abantu abalahlekelwa isisindo badla ukudla okunezintambo ezicebile, kodwa namuhla i-fiber yokudla eyingozi iyatholakala ngendlela ehlanzekile. Ake sibone ukuthi zingabasiza yini noma ziyingozi.

Kungani i-cellulose yokulahlekelwa isisindo?

Ukwakhiwa kwamakhemikhali we-cellulose kuhlukile kakhulu: kuqukethe iselulosi, i-inulin, i-pectin, i-oligosaccharides. Ngaphezu kwalokho, i-fibre yokudla edla kabi ayitholakali emzimbeni, yonke into ibonisa izindawo zayo eziwusizo.

1. I-fibre iyi-substrate ehle kakhulu yokukhula nokukhiqizwa kwamabhaktheriya ahlala emathunjini. I-microflora evamile iyasiza ekutholeni amavithamini, ihilelekile ekulondolozeni ingculazi futhi kusiza ukugaya.
2. Ukusetshenziswa kwe-fiber yokulahlekelwa isisindo kubuye nokuthi ukungena ohlelweni lokugaya, landa ngesayizi futhi kugcwalisa isisu, ngaleyo ndlela kudikibala umuzwa wendlala. Ngakho-ke, ukusetshenziswa kwe-fibre edlayo edlalayo kusiza ekuvimbeleni ukudliwa nokunciphisa inani lemisebenzi.
3. I-fibre ihlanza amathumbu ngokuphumelelayo, ayisuse kuzo izinto ezinobuthi kuphela, kodwa futhi namafutha, okufaka isandla esimeni sezinga le-cholesterol.

I-fibre yokulahlekelwa isisindo - ukuthi ungayithatha kanjani?

Lo mkhiqizo awukwazi ukudliwa ngobuningi obungenamkhawulo, njengoba kungabangela ukukhushulwa kwe-gastritis, ukubhubhisa, ukuguqulwa kwesisu nokuhuda. Ngakho-ke, ngaphambi kokufaka i-fibre edla kakhulu ekudleni, kufanele ufunde ukuthatha i-fiber yokulahlekelwa isisindo. Kukholelwa ukuthi ngosuku olulodwa umuntu omdala kufanele adle cishe amagremu angu-30 e- fibre ehlanzekile, uma nje kunesidingo esithile sokudla ekudleni kwakhe okucebile emafayeleni okudla (imifino, izithelo, izithelo ezomisiwe, amajikijolo). Igatsha noma i-fiber ngendlela ye-powder ingafakwa ezitsheni, amasaladi, i-yoghurts yemvelo, izifundo zesibili, okusanhlamvu kanye nokupheka kokudla. Lokhu kuzosiza ukwenza isidlo sibe nomsoco futhi ngesikhathi esifanayo sincishise okuqukethwe kwayo kwekhalori.

Abantu abaningi bakhetha ukudla ama-cellulose ngama-kefir aphansi-noma ukugeza nje ngamanzi, ngakho-ke umbuzo uvela ukuthi ungayiphuza kanjani i-fiber yokulahlekelwa isisindo. Kunconywa ukuthi wengeze isipuni se-bran noma i-fiber eklasini ye-kefir noma yamanzi. Labo abathatha i-fiber, kuyadingeka ukunikeza umzimba umzimba owanele wamanzi, ukuze izintambo ezidliwayo ezidliwayo zivule ngenkathi kuhlelo lokugaya.

Ngakho-ke, sithole ukuthi i-fibre yokudla ewusizo kangakanani, kodwa udinga ukwazi ukuthi ungayikhetha kanjani. Uma ukhetha ukugeza i-fiber, bese uyithenga ifomu le-powder. Ngokujwayelekile, imbewu nezinhluzane ezihlukahlukene zengeziwe ku-fibre edla kakhulu, okwenza i-fiber ibuye isebenziseke nakakhulu. Inani elikhulu le-fiber litholakala ku-bran. Ingxenye ye-bran ungathatha indawo yokudla noma enye yokudla. I-fibre eminingi itholakala ngesinkwa, kodwa kuyasiza kakhulu ukukhetha izinkwa ezizungezile eziqukethe okusanhlamvu okuvuthayo, ngoba ziqukethe i-fibre edla kakhulu kakhulu. Ezinye izinkwa zine-sugar, ufulawa wekolweni, ngakho zifana nesinkwa, futhi aziqukethe i-fiber kakhulu, ngakho-ke ngaphambi kokuba uthenge kungcono ukujwayela ukubunjwa.

Ngayo yonke imfanelo ewusizo ye-fibre, ungakhohlwa ukuthi ngokungafani nemifino, izithelo nemifino, iqukethe amavithamini amancane, amaminerali nezinye izakhi eziwusizo. Ngisho noma umenzi akhiqiza i-fibre ngamavithamini, azobe ehla kakhulu kunemikhiqizo evamile. Unganezela kuphela ukudla kwakho nge-cellulose, kodwa ungayisebenzisi kabi.