Amafayibhaja Wezondlo

I-fiber ye-dietary iyingxenye ebalulekile yemikhiqizo engakwazi ukugaya ama-enzyme esiswini namathumbu. Ziqukethe imifino, izithelo, ikhasi likabhontshisi, kanye negobolondo lezinhlamvu nezitshalo. Amafayili ama-coarse afakwe ohlwini lwezinto eziwusizo kakhulu ezidingekayo ekusebenzeni okujwayelekile komzimba.

Kungani sidinga imicu yokudla?

Lezi zinto ziyi-polymers ze-monosaccharides neziqephu zawo. Uthola umzimba wabo kuphela ngenxa yokudla kwesitshalo. Ngokuvamile, i-fibre yokudla ingahlukaniswa ibe ama-coarse - fiber , ne-soft-pectin.

Lezi zinto zibalulekile emzimbeni, futhi ososayensi baye bafakazela ukuthi uma umuntu edla njalo ukudla okuqukethe i-fiber, uzohlala isikhathi eside futhi enempilo. Ukusetshenziswa kwe-fiber yokudla kubangelwa ukuthi kunciphisa isikhathi sokuthola ezinye ukudla endleleni yokugaya. Zingaqhathaniswa ne-whisk, ehlanza amachiza, imikhiqizo yokubola kanye nezinye izinto eziyingozi emzimbeni. Ngokuvamile, umsebenzi wesistimu yokugaya yonke iyathuthuka. Uma ukudla kuqukethe ubuningi obuningi bamafayili amancane, kungaholela ekuqhenyweni okungapheli kanye nokuvutha komzimba, umdlavuza wekoloni, ukukhuluphala, nokukhulisa amazinga egazi we-cholesterol.

Indima ye-fiber yokudla yomzimba:

1. Imikhiqizo enezinsipho ezinamafutha idinga ukuhlafuna okude, okuvuselela i-salivation, futhi kuthuthukise umsebenzi wesisu futhi kusize ukuhlanza amazinyo.
2. Iyanciphisa inani "elibi" le-cholesterol ne-bile acid.
3. Iphikisa ukumuncwa ushukela egazini, okubalulekile kubantu abane-type 2 yesifo sikashukela.
4. Ikhuthaza ukukhipha izinsimbi ezisindayo, ubuthi kanye nezinye izinto eziyingozi emzimbeni;
5. Ugcina amanzi futhi kusiza amathumbu ukuba angenalutho.
6. Siza ukuhlanganisa izinto eziwusizo emzimbeni, okufaka ekuqiniseni ukuzivikela.

Ngokuhlukile kubalulekile ukutshela ngomsebenzi wezintambo zokudla ngokukhula okuncane. Okokuqala, ukungena emzimbeni, banda usayizi, okukuvumela ukuba ugcine umqondo wokugcwalisa isikhathi eside, okusho ukuthi ngeke kube yisikhathi eside. Okwesibili, izintambo zokudla zisiza i-microflora yokwenza amavithamini adingekayo, ama-amino acid nezinye izinto ezibalulekile.

Imithombo yefayibha yokudla eyamafutha

Ukujwayelekile kwe-fiber nsuku zonke okungenani ngu-35 g. Ukuhlinzeka ngomzimba ngale mali, landela lezi zincomo:

1. Ekudleni kumele kube khona izithelo nemifino esisha. Kufanele kukhunjulwe ukuthi ukwelashwa okushisa isikhathi eside kuholela ekubhujisweni kwe-fibre yokudla. Okukhethwa kukho konke kuwukuvala.
2. Uma uphuza ama-juice, khetha izinketho nge-pulp.
3. Ibhulakufesi elihle kakhulu liyisikhwama se-wholemeal porridge. Kulesi simo, umzimba uthola cishe amagremu ayi-10 e-fiber. Uma ufaka izingcezu ze-porridge zezithelo ezomisiwe noma amajikijolo, ungangezelela iminyaka emibili ukuya kwemihlanu.
4. Ngenisa emgqeni wakho wemenyu.
5. Uma ukudla kuncipha ku-fiber, ke ungawulezi ukuletha isamba saso esiphezulu esidingekayo, kwenze kancane kancane. Ngoba i-fiber yokudla ayikwazi ukuzuza kuphela, kodwa futhi ingalimaza. Umzimba ngeke ukwazi ukulahlekelwa amafayili amaningi amaqanda ngesikhathi esisodwa futhi lokhu kuzobangela ukuqothulwa. Njengoba kunikezwe lokhu kubalulekile ukuphuza amanzi amaningi, umkhuba wansuku zonke awukho ngaphansi kuka-1.5 amalitha.

Kuyafaneleka ukukhomba, ukuthi "amalungiselelo e-fiber", okushiwo abanye abakhiqizi, akusizi ngalutho usizo lwenyama futhi alithwali lutho lwezinto eziphilayo.

Imiphumela yokudla ngokweqile kokudla okuqukethe i-fiber dietary:

1. Kukhona ukwakhiwa kwegesi nokwandiswa kwegesi.
2. Awuvumeli amaminerali nezinye izinto ukuba zifakwe emathunjini.
3. Uhudo lungenzeka.
4. Ngokusetshenziswa isikhathi eside, ukuvimbela emathunjini kuyaqala, okungaholela ekuhlinzekeni.