Ukudla okucebile ku-fiber

Akufanelekile ukukhathazeka, ukuqagela ukuthi ukubukeka kwethu kuxhomeke kulokho okwenzeka ngaphakathi emzimbeni wethu. Akuyona nje ama-kilogram engeziwe abelwe eceleni ngenxa yokungondleki, kodwa futhi esikhumbeni, izinwele nezipikili. Ikakhulukazi, zonke lezi zinkomba zithinta uhlelo lokugaya. Ukusungula ukuthula emkhakheni wethu wezinsizakalo kuzosiza ukudla okucebile fiber.

I-fiber isebenza kanjani?

I-fibre itholakala ekutheni izitshalo: imifino, izithelo, izithelo, okusanhlamvu, amantongomane. Leli gama ngokwayo lisho ingxenye yomkhiqizo wesitshalo okhishwe emzimbeni ngaphandle kokugaya. I-fibre noma i-fibre yokudla isebenza njengeponji. Iphuma emanzini futhi ithola izindawo ezihlukahlukene ezilimazayo (ezivutshiwe) zomsebenzi obalulekile ezivela ezindongeni zesisu namathumbu. Kubaluleke kakhulu ukudla okuningi ketshezi (2l ngosuku), ngaphandle kwalokho, akukwazi ukuvuvukala nokuqothulwa kuzokwenzeka. Ukuthengwa kwemikhiqizo egcwele imifino yemifino, kanye nokudla kwansuku zonke kwamanzi, kuyosisindisa ekukhusheni kwamathumbu, ukukhukhumeza, ukuqothulwa, kanye nokugula kwesifo sofuba , isifo sikashukela kanye nezifo zenhliziyo. Emva kwakho konke, i-fiber ayinandaba nje nokugaya kakhulu, ibopha ama-fatty acids, ihlisa izinga likashukela ne-cholesterol egazini, futhi lokhu kuyingozi.

Cabanga uhlu lokudla olunefayibha:

1. Amajikijolo ayinhlanganisela yamnandi futhi ewusizo. Umnikazi werekhodi wokugcinwa kwe-cellulose emajikijolo yi-okusajingijolo nama-blackberries. Ukudla ingilazi ye-raspberries ngosuku, ngeke unikeze nge-fibre kuphela, kodwa futhi nezinto ezincelisayo eziyokwandisa ukuzivikela futhi zivikele ngokumelene ne-SARS ne-ARD ehlukahlukene.
2. Ubhontshisi . Ama-lentils nobhontshisi omnyama ngumkhiqizo onomsoco futhi owusizo, odlayo, okungeke ube nesidingo sokukhononda ngesiteleka sokulamba ngokuphathelene nokusetshenziswa kwemikhiqizo ecebile fiber. Khetha isobho nama-saladi kusuka kubhontshisi okuphekwe kanye namalenti.
3. Imifino nezithelo . Abathwali abakhulu be-fibre yokudla bangamapheya, ama-apula, amapayipi, ubhanana. Futhi ngokuqondene nemifino, i-peas eluhlaza, amahlumela aseBrussels, i-broccoli, isisu se-asparagusi, izaqathe kukhona abaholi lapha.
4. Amantongomane . Ama-alimondi, ama-cashews, amantongomane adingeka ukunezela ekudleni kwakho kwansuku zonke. Azizona kuphela izondlo, kodwa futhi ziyasiza amafutha we-polyunsaturated, izakhi ezincane nezincane kanye ne-fiber. Bangeze emgodini wokudla kwasekuseni.
5. Kasha - ngokuyinhloko kusuka ku-oat no-bran bran.
6. Isinkwa esisikolweni sonke kanye ne-pasta . Isinkwa esiwusizo ikakhulukazi kusuka kufulawa we-rye, satiates futhi kusebenze i-peristalsis yamathumbu.
7. Izithelo ezimile - imifula, ama-apricot omisiwe, omisiwe, kanye namakhiwane azobukeka enhle ngenkampani ye-oat bran nama-nut.

I-fibre yokukhulelwa nezingane

Izinzuzo zokudla ezifakwe fiber kubesifazane abakhulelwe nezingane akufanele zibalwe. Ngempela, ngenxa yokuthi i-fibre yokudla ithuthukisa umsebenzi wegciwane lokugaya, kusobala ukuthi ngesikhathi sokukhulelwa, lapho ukuqothulwa kungavamile, kufanelekile ukudla i-fibre okuningi ngangokunokwenzeka. Futhi izingane kusukela ebuntwaneni kakhulu ukuba zijwayeze, yiziphi imikhiqizo okufanele zikhethwe, nokuthi yiziphi okufanele zikhohliwe.

Kuningi okwanele kuthiwa yikuphi ukudla okucebile fiber. Nokho, naphezu kwalokhu, inani le-fibre yokudla ekudleni kwethu alisanele. Umkhuba wansuku zonke kumuntu omdala ungama-25 amagremu we-fiber. Ukusebenzisa itafula lethu, ungabala kalula ukuthi mangaki amafayili odlayo. Sincoma ukuthi silenga itafula esiqandisini. Ngakho-ke isikhathi ngasinye lapho uvula umnyango ukuze ukhiphe ucezu lwekhekhe, isibonelo, ngeke sikuthole ohlwini lwethu bese sishintsha ukunaka kwamantongomane nezithelo zomisiwe. Kuyinto enhle, ewusizo futhi nge-fiber!