Abafaki bokudla okunomsoco kanye nochwepheshe bezinhlobonhlobo ezinhlobonhlobo zokulahlekelwa isisindo baye bakholelwa ukuthi i-fibre yinto eyisimangaliso neyelusa, uma kuziwa ngokulahlekelwa isisindo. Ngaki izikhathi ozizwile ukuthi ekudleni kwakho kufanele wengeze ukudla okunezintambo ezinezintambo, bathi, lokhu kusiza ukunciphisa isisindo. Kodwa umbuzo othi "kungani" uphazamiseka futhi ungaphenduliwe. Namuhla sizokuphendula ngemibandela eminingana engavamile: yikuphi i-fiber futhi lapho ikhishwa khona, nokuthi kungani kufaneleka ukugcwalisa ukudla kwayo.
Iyini i-fibre futhi yiziphi izinhlobo zayo?
Okokuqala, i-fibre yinkimbinkimbi (i-slow) ye-carbohydrate, ehlanganisa amapolysaccharides ne-cellulose. I-fibre izitshalo, izithelo, imifino, izitshalo kanye nembewu. Kuye ngezinhlobonhlobo ze-fibre, lenza imisebenzi eminingi ebalulekile. Kunezinhlobo ezimbili zezitshalo zemifino ekudleni:
- i-soluble;
- engenayo i-insoluble.
Izinzuzo
I-fibre e-soluble imelana kakhulu ne-enzymes yethu yokugaya, kuthatha umzamo omkhulu wokugaya isisu. Lolu hlobo lwe-fiber lubhekene nobude bokufana kwama-carbohydrate, ngaleyo ndlela, kuvimbela izinqwaba zeshukela egazini. Ngaphezu kwalokho, ukusetshenziswa njalo kwe-fiber e-soluble ekudleni kubeka indlwana ye-microflora yamathumbu.
Lolu hlobo lwe-fiber luvikela umdlavuza wesisu, ngoba lubopha ubuthi bese lususa emzimbeni, ungavumeli ukuxhumana namaseli ethu. I-fibre e-soluble isebenza njengesisindo sokuvimbela isifo sokuqina kwamathambo, ngoba sinciphisa izinga le-lipoprotein elincane futhi likhulisa ukukhiqizwa kwe-cholesterol "ewusizo".
I-fibre engenayo isuswe emzimbeni ngesimo esingashintshi. Umsebenti wayo ukugoba emathunjini nokwenza umsebenzi we-laxative. I-fibre engenayo ifana nesiponti - ehlangana namanzi, yanda ngevolumu, ngaleyo ndlela, isisindise ngokuqothulwa.
Ukusetshenziswa njalo kwemikhiqizo ene-fibre engasetshenziswanga kungagcini nje ukukhulula ukudliwa, kodwa futhi kufaka iphuzu elimnandi ngokubola kokudla esiswini - kungagciniwe hhayi ngesikhathi sokudla, kuqala ukubola futhi kusebenza njengendawo enhle yokuphindaphinda kwezifo eziphilayo. I-Rot kanye ne-toxins zingena egazini, okwamanje, akusiyona ihlaya.
I-fibre emikhiqizweni
Manje, ikakhulukazi kulesi simo, noma ngemiphi imikhiqizo equkethe i-fiber.
I-fiber e-soluble itholakala kuwo wonke okusanhlamvu, ukusika, izithelo, amantongomane. Imithombo emihle ye-fiber e-soluble yilezi:
- iphalenda - engahlanjululwa futhi hhayi "ukupheka zakudala";
- umugqa;
- ubhontshisi, lentile , amantongomane;
- okusanhlamvu okugcwele - ukubhaka kanye nofulawa;
- Izithelo nemifino - ayinamathelethi kuphela, kodwa i-fibre engenayo;
- amantongomane.
Umthombo oyinhloko we-fiber engenayo i-imbewu. Imbewu ye-Flax nembewu yamathambo, imbewu ye-sesame izogcinwa kusukela ekuqotheni. I-isipuni esisodwa sembewu iqukethe ingxenye yesine yomthamo wansuku zonke we-fiber.
Ingabe kufanelekile ukugcizelela ukuthi okuqukethwe kwe-fibre ekudleni kuxhomeke ekucubungulweni kwabo. Okokuqala, iphathelene nemikhiqizo ehlanjululwe - irayisi, i-buckwheat, i-oats, ushukela, ufulawa. Konke okumhlophe - akuqukethe i-fibre, njengoba "ukungcola" kwezinhlamvu, nje, kusho ukuhlanza kwabo kusuka ohlangothini lwangaphandle - ama-husks, okuwumthombo we-fiber.
Ngakho-ke, khetha ama-analogues ahlanjululisiwe, afaka ubhedu futhi awusizo kakhulu.
Thenga ukudla okuqukethe i-fiber akwanele ukulahlekelwa isisindo. Umbuzo wendlela esizozilungiselela ngayo. Ukhona yini ukungabaza nge-fiber kubhontshisi opheka amahora amathathu? Ngokuqondile, okungukuthi, ngoba akukho igobolondo elingakwazi ukumelana nokubilisa okunjalo isikhathi eside. Indlela ewusizo kakhulu yokushisa ukwelashwa, futhi ngokugcina i-fiber, kanye nanoma yimaphi amavithamini nama-amino acids - uyangena. Ukuze ulondoloze izinzuzo zokusanhlamvu nezitshalo, zithokoze ngobusuku emanzini. Ngakusasa ekuseni uzothola okusanhlamvu okwenziwe ngomumo, okudingeka udlule nje ngamanzi abilayo.