Abantu abaningi, ngokusebenzisa imikhiqizo, banesithakazelo kuphela kokuqukethwe kwamavithamini nezakhi kuwo, ukukhohlwa ngento ebalulekile esiza umzimba ukuba uzihlanzwe - yi- fiber . Ngenye yezingxenye eziyinhloko zeresiphi yokuphila isikhathi eside nokusekela impilo enhle. Ukuze ukwazi ukudla le mithi ngokwanele, kubalulekile ukwazi ukuthi i-fiber iqukethe.
Ukuqala ngakho kuyadingeka ukuthola ukuthi kubonakala kanjani. Ngolimi olulula lomuntu, le nto iyindlela yokwehlukanisa izitshalo, ezingabanjwanga umzimba wethu. Ngokungafani nezinye izinto, akusigcini amandla noma amavithamini ahlukahlukene, kodwa lokhu akunciphisi ukubaluleka kwayo. I-fibre ihlukaniswe ibe i-soluble futhi ingenasici. Owokuqala - ujwayelekile ukwenza izinga leshukela egazini, ugcina ubuhlungu besisu, kuvimbela izinkinga zenhliziyo. Okwesibili - kuthuthukisa ubuciko bomathumbu, uyasivikela kuzo zonke izinhlobo zezifo nokukhuluphala.
Yikuphi ukudla okucebile fiber?
Imikhiqizo yemifino egcwele fiber:
- Imifino . Inombolo enkulu kunazo zonke kufakwe ku-squash, ithanga, isanqante, ikhukhamba, utamatisi, iklabishi, i-peas eluhlaza, imifino ehlukahlukene.
- Izithelo . Kuzo, i-fibre inikezwa ngendlela ye-pectin ne-cellulose. Abarekhoda - ama-apula, amapheya, amaplamu, ama-orang, ubhanana nazo zonke izithelo ezomisiwe.
- Amajikijolo . Cishe wonke amajikijolo angumthombo we-fibre yokudla, inani elilinganiselwa ku-200 g lama-raspberries noma ama-strawberries.
- Amantongomane . Ngenxa yobuningi bokudla okunomsoco, kungcono udle izingxenye ezincane. Ngaphezu kwakho konke kuma-almonds kanye nama-pistachios.
- Ukudla okuphelele . Ziyingxenye yesinkwa sonke sikakolweni kanye ne-bran, zinciphisa izinga le-cholesterol egazini. Zama ukungeza okusanhlamvu nokusanhlamvu kwimenyu yakho.
- Ubhontshisi . Kuzo, i-fiber ihlaziyekile futhi ingenasifo.
Umthamo wansuku zonke akufanele ube ngaphansi kwama-gramu angu-30 wezinto, kodwa lokhu kufanele kwenziwe kancane kancane. Into esemqoka ukwandisa izinga lamanzi okuphuza, ukuze i-fibre isebenze ngokugcwele.
Imikhiqizo ene fiber emathunjini
Ukuqeda ngokuphelele ukungahambi kahle ohlelweni lokugaya ukudla, kudingeka udle lokhu kudla:
- izithelo nemifino, bran;
- amafutha yemifino;
- imikhiqizo yobisi ehlukahlukene eyenziwe;
- ushokoledi omnyama.
Abacwaningi bathi i-ushokolethi ne-banana banempahla enhle kakhulu ye-laxative, ngokungafani nemithi enomusa omuhle futhi iphunga. Kungcono ukudla ukudla nge-fibre ebusuku ngaphambi kokulala. Yonke le mikhiqizo izosiza ekwandiseni ubusha bomzimba wonke, ukuvikela amathumbu ezinkingeni nokusekela izinqubo zomzimba emzimbeni.
Imikhiqizo ene-fiber yokudla yokulahlekelwa isisindo
Ukuze ususe isisindo esiningi, lesi sici asikwazi ukuhlehliswa, ngoba sinaso satiety esizayo ngaphambili, futhi awudli. I-fiber ikusiza kanjani ekulwa nokunciphisa ngokweqile? Ucwaningo lwezokwelapha luye lwabonisa ukuthi ukudla ngezinto ezinamathebhu ngokushesha kuphelisa, kugcwalisa isisu futhi kuvikela ekudleni ngokweqile. Lokhu kusho ukuthi umzimba uzothatha kancane kancane amandla angaphezu kwamandla azovela kusukela ekusetshenzisweni
I-fibre enzima ekudleni iyasiza kakhulu kunabanye, ngoba ihlala emzimbeni isikhathi eside futhi iyayihlanza kangcono, ingemikhiqizo elandelayo:
- izithelo nemifino ehlukene futhi hhayi nje kuphela;
- isinkwa esibi, umugqa;
- okusanhlamvu okuqukethe okusanhlamvu okuqinile;
- irayisi elimnyama, elibomvu;
- ummbila.
Uma ukudla kwakho kungenalo imikhiqizo yefayibha, khona-ke lungisa lokhu kungabi nabulungisa. Ngemva kwesikhashana uzobona ukuthuthukiswa okukhulu kwezempilo.