Ngama-70s ekhulwini lokugcina, ukulahlekelwa isisindo ngosizo lwe-fiber kwakuyisihluthulelo esiyinhloko sama-dietetics. Kodwa-ke, kamuva, ukudla okuphezulu kwe-fiber kwathathwa esikhundleni sokudla okuphansi kwe-carbohydrates nezinhlelo zokudla eziguquguqukayo ezithembisa ukulahlekelwa isisindo somzimba osheshayo.
Namuhla, ukudla okunezifucu, kubuyela ngokuzethemba endaweni yesekudla okunempilo - njengemfihlo yokulahlekelwa isisindo esiningi sokwenza isizukulwane seminyaka eyinkulungwane. Ake sithole ukuthi yini ngempela i-cellulose enhle ukulahlekelwa isisindo.
I-fibre nesisindo somzimba
I-fibre (amanye amagama - izitshalo zezitshalo, i-cellulose) ingenye yezingxenye zokudla kwezitshalo. Ukugaya nokuyigaya umzimba wethu awukwazi. I-fibre ihlukaniswe ibe yinto engasetshenzisiwe futhi engasetshenzisiwe.
I-fibre e-soluble, exhumana nesisu nesisulu, iphendukela kuba uhlobo lwe-jelly - okugcwalisa isisu, kushiya umuzwa wokuphuza isikhathi eside. Yile ndlela indlela i-fiber esebenza ngayo yokunciphisa, edayiswa ngesimo samathebulethi noma ama-capsules.
I-fibre engenayo iphuma emzimbeni ngendlela efanayo njengoba yangena kuyo. Ukuphuza uketshezi nokuvuvukala, izenzo ezingenayo i-fiber njenge-broom - ukuhlanza intumbu nokukhipha yonke into enobuthi nama-acids eqoqwe emzimbeni kanye nokuqukethwe kwayo.
Kumele kuqashelwe ukuthi cishe yonke imifino, izithelo kanye nezinhlamvu zihlanganisa zombili izinhlobo ze-fiber. Kodwa ukudla, kubalwa ngokuqinile ekulahlekeni kwesisindo, kungcono ukwakha ngendlela yokuthi iqukethe i-75% ye-fibre engenayo futhi i-25% - i-soluble.
Imithombo ye-fibre engenayo: amantongomane nembewu, amagatsha, ama-saladi nemifino yombala omnyama obomvu, imifino eyisitshalo, izithelo (ikakhulukazi - ikhasi labo), okusanhlamvu konke.
Imithombo ye-fiber e-soluble: ama-orang, ama-apula, ama-grapefruits, umlimi omuncu kanye nezinye izithelo zomisiwe, amagilebhisi, i-zucchini, i-broccoli, ubhontshisi, isinkwa esiningi.
Ngakanani fiber oyidingayo ngosuku?
Ukudla okulinganiselayo kudinga ukuthi nsuku zonke sinikeza umzimba wakho 25-35 amagremu we-fibre.
Ake sihluze imikhiqizo emihlanu-amaqhawe ekugcineni i-fibre engenakutholakala ekudleni ukuze ikhule kancane:
- i-avocado (1 ubukhulu obuphakathi) - 11.84 amagremu;
- ukolweni konke okusanhlamvu (1 indebe) - 19.9 amagremu;
- Ubhontshisi obomvu (waseMexico) (1 indebe) - 13.3 amagremu;
- lentile ebomvu abilisiwe (1 indebe) - 15.6 amagremu;
- oats (1 indebe) - 12 amagremu.
Ukudla kwi-fiber yokukhiqiza izimboni
Labo abafuna ukunciphisa umzimba bangaphinde badle ukudla kwamafutha aseSiberia. Kuyinto yomkhiqizo olungele ukusetshenziswa ngaphandle kwanoma yiziphi izithasiselo zamakhemikhali. Isisekelo salo yi-fibre yezitshalo, lapho kufakwe khona imifino yemifino yezithelo noma amajikijolo. Ukusetshenziswa kwe-fiber yaseSiberia usuku lonke akunamkhawulo. Lokhu kudla kuhle futhi ngoba kunomthelela wokuphazamiseka.
Kanye neSiberia, lapho kuthengiswa khona i-fiber wheat - okuhloswe futhi ukuthi isetshenziswe isisindo. Kulokhu, sikhuluma ngomkhiqizo wemvelo, lapho kutholakala khona amakhambi, amantongomane, amajikijolo nezithelo ezihlukahlukene.
Lezi zondlo zisekelwe eqinisweni lokuthi i-fibre eyenziwe ngomumo (3-4 wezipuni) ihlakazeka engilazini yanoma yiluphi uketshezi (ubisi, ama-decoctions, i-teas, ama-juice) futhi isetshenziselwa ukudla kwasekuseni, itiye ntambama noma isidlo sakusihlwa.
Ekuphetheni, sengeza lokhu okulandelayo:
- Yidla i-fibre for breakfast - lokhu kubalulekile ukulahlekelwa isisindo. Ucwaningo lubonisa ukuthi emva kokudla kwasekuseni okucebile, sidla ama-calories angu-175 ngaphansi kokudla kwethu okulandelayo.
- Ososayensi e-Oxford University bathola ukuthi abesifazane abalandela ukudla okuhambisana ne-high fiber content, ngokwesilinganiso, banesimo somzimba womzimba ka-21.98. Ngesikhathi labo besifazane badla inyama futhi banamathele ekudleni okungacebile kakhulu
i-fibre, ibe nenombolo ye-23.52. - Ungaya ekudleni okuphezulu kwe-fibre ngokuzumayo. Uma uhlushwa isifo sofuba noma isaziso sokuthi ngemva kokudla i-fibre ungathandeki - njengesifo sohudo, ukubhuqa kanye nomzwelo wokuphuza inhliziyo, ukwandisa ukungena kwe-fiber kancane kancane, ukwengeze ekudleni kwakho amagremu angama-5 ngesonto ngalinye.
- Okuqukethwe kakhulu kwefayibha ephezulu ekudleni kwakho kungabangela ukuvimbela, ukuhlukunyezwa kanye nobuhlungu besisu. Noma kunjalo, ukuthola izinkinga zalolu hlobo, ukusetshenziswa kwe-fiber kufanele kudlule ama-45 amagremu ngosuku. Noma kunjalo, amanzi anciphisa lezi zimpawu ezingadingeki.