I-Fiber iyingxenye yezitshalo eziningi zezitshalo, okungenye yezixhumanisi eziphambili ekwakhiweni kwezindonga zeseli. I-fiber iyasiza kakhulu, ithwala inzuzo ebonakalayo yokusekelwa kwempilo yomzimba, ngaphandle kokufaka, njengezinye izinto
Ekudleni, akanakulingana. Ukudla okufanele, indlela yokuphila enempilo kanye ne-fiber eyomile ku-tata kuzokhiqiza umphumela oyifunayo emzimbeni.
Ngokusebenzisa okunengqondo kwe-fiber kokuncipha kwesisindo, ungafinyelela ngokushesha ukulahleka kwamaphawundi angeziwe ezindaweni ezifanele.
Ukudla I-Fibre Ngokufanele - Inokulungele Impilo Yakho
Njengamanje, enye yezindlela ezidumile zokunciphisa umzimba ukuthatha i-fiber eyomile (iSiberia). Kulula ukuyisebenzisa: esiswini esingenalutho noma engxenyeni yehora ngaphambi kokudla, yidla uginindela.
Izinzuzo ze-fiber zisobala:
- Emhlabeni jikelele kuthathwa njengendlela yemvelo yokulahlekelwa isisindo.
- Kuyasiza ukuhlanza isisu namathumbu kusuka ezintweni ezinobuthi.
- Kuthuthukisa noma kubuyiselwe inqubo ye-metabolic.
- Iphelisa izinkinga zokugaya ukudla zizonke.
Ukuze wenze lokhu, hlanganisa izipuni ezimbili (negquma) le-fiber eyomile ne-kefir, iyogathi enamafutha aphansi noma ujusi obukhulu onepulpiti. Ngemuva kokudla, kuyalulekwa ukuthi ungadli imizuzu engamashumi amathathu kuya kwamashumi amane.
Nakani! Yehlisa isikhathi sokugaywa kwemikhiqizo yokudla emzimbeni, i-fiber ifaka inqubo yokususa izinsalela kuyo, ngaleyo ndlela inciphise ukufakwa kwamafutha ezindongeni zephepha lesisu.
Ngakho-ke, kuvimbela ukwakheka kwamafutha omzimba amasha.
Ngenxa yokulahlwa ngempumelelo kobuthi nobuthi, ukungatheleleki kukhuphuka kakhulu, izinkinga zesitofu ziyanyamalala, futhi ukuqunjelwa kwisifo sikashukela akuyona into engjwayelekile.
I-Fibre isetshenziswa njenge:
- isithiyo ekuthuthukiseni ama-hemorrhoids;
- izithiyo zamaseli womdlavuza ezindongeni zekoloni;
- ukuvimbela imithambo ye-varicose kanye nenethiwekhi ye-vascular;
- i-fiber iqeda kungenzeka kwesifo sikashukela.
Ngenxa yokuthi noma isisu noma amathumbu awakwazi ukugaya ifayibha yezitshalo, kuyindlela enhle kakhulu enempilo yokudla kwamagciwane azuzayo womgudu wesisu.
Amagciwane akhiqizwa emathunjini:
- ama-enzyme ayimfihlo;
- ukusheshisa izinqubo ze-biochemical zomzimba;
- yakha kalula ama-acid adayisayo (ukukhanya) okunamafutha (umthombo oyisisekelo wamandla wemvelo, ukusebenza okunempilo kohlelo lokugaya ukudla).
I-Dietary fiber yehlisa i-cholesterol noshukela egazini lomuntu.
Ingxenyana encane ye-cholesterol engafakwanga ikhishwa emzimbeni ngokwemvelo, futhi iningi, lisebenzisana ne-fiber, liqeda amafutha esiswini esincane.
Izinhlobo ezahlukahlukene zefayibheli zokunciphisa umzimba
I-fiber (granulosis) ayisebenzi - yi-lignin ne-cellulose. Ngokuyisisekelo, i-fiber enjalo itholakala emifino, izithelo, ama-legumes nezitshalo zokusanhlamvu (i-fiber kakolweni, i-fiber thistle fiber).
I-granulosis inempahla yokuvuvukala endaweni engamanzi efana nesiponji. Ngakho-ke, kunomthelela ekususweni kwangaphambilini kwe-cholesterol eyingozi emzimbeni kanye nokuphela kwesisu esichichimayo; yenza i-bile acids etholakala emgodini wesisu.
Emvelweni, kukhona i-fiber enyibilikayo:
- Resin in legumes.
- I-Pectin ngezithelo.
- Kuzo zonke izinhlobo zasolwandle - alginase.
- Kuma-oats nebhali - i-helicellulose.
I-Pectin ibamba i-bile acids kanye ne-lipids eyingozi engadingekile emzimbeni, ivimba ukungena kwayo egazini. Lolu hlobo lwefayibha lubamba isamba esikhulu soketshezi bese luguqulwa lube yinto efana nejelly.
I-Fibre, ngenxa yevolumu yayo enkulu, isigcwalisa ngokuphelele isisu, esiqinisekisa umuntu umuzwa wokugcwala nokunyamalala komuzwa wobunzima wendlala.
Umbono wezazi zezempilo mayelana ne-fiber
Ungayithatha kanjani i-fiber yokulahlekelwa isisindo kahle? Ama-Dietitians anganikeza impendulo kulo mbuzo. Kulesi sici, odokotela abavumelani: ukusetshenziswa nsuku zonke kwefayibha kukhulisa kakhulu inani lamandla lemikhiqizo edliwayo, kunciphisa inani lobuthi nangobuthi.
Kulokhu, kufanele ulandele ukudla okune-kilojoule namafutha angathi shu.
Ukudla okunefiber ecebile
Ingaphezulu lokusanhlamvu, imbewu, ubhontshisi, izithelo nezitshalo zemifino kucebile kakhulu kule nto ebalulekile kunalokho okungaphakathi kwayo. Kuhle ukufaka ekudleni kwakho:
- ubhontshisi oluhlaza;
- broccoli
- izaqathe;
- uphizi omncane;
- ikhukhamba ikhasi;
- ama-apula
- AmaBrussels ayahluma
- ufulawa kakolweni nelebhali;
- upelepele wensimbi.
Lokhu kudla kuqukethe inani elikhulu le-fiber enempilo.
Izithelo, imifino engathulwanga, amahlumela wesinaphi eluhlaza kanye nokusanhlamvu okuphelele kubonakaliswa yipulpiti elinganiselayo. Ngakho-ke, ukudla okuhlobene nefayibha kudinga ukusetshenziswa njalo kwalokhu kudla.
Njenganoma yikuphi ukudla, ukwehlisa isisindo ngokuthatha i-fiber kunezinkinga zako:
- ukumuncwa kabi kwe-calcium ngumzimba;
- ukuthopha;
- colic yamathumbu.
Njengoba i-fiber inokuqukethwe okuphansi kwekhalori, ukudla okunjalo kuzothinta kabi abantu abaphethwe yi-enterocolitis ethelelekile, isilonda esiswini esivulekile kanye ne-colitis.
Awukwazi ukwenza ngaphandle kwawo
Ukudla okuphezulu ku-fiber kuyisisekelo sokudla okunempilo, njengoba kwenza kubejwayelekile indlela yokugaya ukudla. Lapho ukuvuvukala, i-fiber engasebenzi lutho ihlanza umgudu wokugaya ukudla njengebhulashi.
Zenza kube ngokwejwayelekile i-microflora yamathumbu ngokususa amabhaktheriya ayingozi, ubuthi kanye nobuthi obunzima. Iqhaza ekuxoshweni kwe-cholesterol eyeqile, ethatha izinto ezinobuthi, izicubu ze-fibrous nayo iyindawo enhle yokwakhiwa kwama-enzymes adingekayo nama-microorganisms. Izinzuzo zisobala.
Ngokushoda kwe-fiber, izinkinga ze-metabolic zivele zivele. Ngemuva kwalokho, njengoba lesi sakhi sizovimba ukwakhiwa kwe-calcium emqubeni we-bile nezinqubo zokuvuvukala esibelethweni.
Ukudla okune-fibre okugcwele kuvimbela ukukhuluphala noshukela. Labo abafuna ukunciphisa umzimba kahle, kufanele uwafake ekudleni kwakho. Ngosizo lokudla okunjalo, umuzwa wokugcwala ngokushesha uyabonakala, futhi umzimba awugcwele kakhulu amakhalori ngokweqile.
Ekudleni kwasekuseni, kungcono ukudla okusanhlamvu, i-granola, esikhundleni socezu lwesinkwa sikakolweni, okuqukethe kuphela amagremu ½ we-fiber, ungadla isinkwa sikakhrisris Wholemeal crisp. Ngehluleka ukuyeka ukudla okulula, esikhundleni sama-buns, kungcono ukudla ama-apula noma amawolintshi. Oatmeal enesifo sikashukela sohlobo 2 muhle kakhulu.
Ukudla kufanele kubalwe kahle. Isibonelo:
- i-orange eyodwa - 2 g;
- ipuleti le-lettuce, izaqathe - amagremu we-2,4 we-fiber;
- isinkwa se-rye - 1.0, isinkwa esimhlophe - amagremu ayi-0.5, ane-bran - 1.5 g;
- isilinganiso sansuku zonke se-crispbread -100 gr (ukupakisha).
Ukushintshela ekudleni okune-fiber egcwele kahle kwenziwa kancane kancane. Ngaphandle kwalokho, ungavusa isisu esikhathazekile. I-fiber ekhethekile yokunciphisa isisindo iyathengiswa emakhemisi.
Ungadla kanjani ngefayibha
Ukudla kwenzelwe amasonto amabili. Kuyadingeka ukuphuza ilitha elilodwa lephesenti elilodwa kefir ngosuku. Kuwo wonke ama-200 ml wesiphuzo, kufakwa i-pharmacy fiber yokunciphisa umzimba (2 tsp). Esikhundleni se-kefir, ungasebenzisa iyogathi enamafutha amancane.
Ngosuku olufanayo kuvunyelwe ukudla isithelo esisodwa nemifino emibili (akukho ngaphezu kwama-gramu ayi-200). Lokhu kudla kuyasiza ngoba phakathi kwawo awukho umuzwa okhathazayo wendlala. Lo mphumela ubangelwa ukugcwaliswa kwesisu nge-fiber.
Ngesikhathi sokudla lokhu, ngezikhathi ezithile ungahlela izinsuku zokuzila. Ukuze uthole lokhu, ilitha elilodwa le-kefir (iyogathi) lihlukaniswe izingxenye ezine futhi kuleyo naleyo oyidingayo ukufaka i-2 tsp. i-fiber. Indlela emnene kakhudlwana yikudla okujwayelekile kathathu ngosuku, kufakwa i-fiber ekudleni kwansuku zonke.
