Noma isiphi isisindo semvelaphi ye-organic iqukethe imicu eyize. Izinsolo zalezi zintambo ziyinto ngaphandle komzimba womuntu ongeke ukwazi ukuba khona. Le micu ibizwa ngokuthi i-fiber (cellulose, granulosis).
Ifayibha ayigaywa emzimbeni, ngoba iyona ngxenye eqinile yezitshalo, futhi kuthatha isikhathi eside ukuyisebenzisa. Kodwa-ke, ukuba khona kwaleli-carbohydrate elihamba kancane kubalulekile kuhlelo lokugaya ukudla.
Nakani! Ukudlula kwesikhashana kwefayibha emzimbeni kumhlinzeka ngokuhlanza imfucumfucu yokudla, ubuthi kanye nobuthi, amafutha ngokweqile. Ngakho-ke, ifayibha lesitshalo lisebenza njengamathumbu ngokuhleleka.
Kungani i-granulosis iyadingeka, umphumela wayo emzimbeni
Ukuthi umuntu udla kanjani, yikuphi akudlayo, kuthinta ngqo isimo sakhe sempilo, kubandakanya ukubukeka kwakhe nenhlala-kahle yakhe.
Kanye nokudla emzimbeni inani elikhulu lamavithamini, amaminerali nezinye izinto eziwusizo lingena kulokho, okuhamba ngendlela enzima yokuqhekeka, ukuguqulwa kanye nokufakwa ku-plasma.
Ngefayibha, isimo sehlukile. Futhi yize lesi sakhi singangeni ezingxenyeni eziwusizo, singagaywa esiswini futhi siphuma ngohlobo lwaso lwangempela, ukubaluleka kwaso kubantu ngeke kweqiwe.
Yini ukusetshenziswa kwefayibha?
- Ukudla okune-fibre ecebile ngokwezifiso umzimba futhi kubuyisela umsebenzi wamathumbu.
- Ukudla okune-fiber fiber yezitshalo kunomthelela ekuphepheni kwesisindo okuphephile kepha okusheshayo. Umuntu uzizwa egcwele ngemuva kokudla izingxenye ezincane, ngenxa yalokho okusuka amakhilogremu angadingekile.
- Ukufakwa ushukela egazini kuyinto ejwayelekile futhi kuyancishiswa.
- Isisusa se-peristalsis siyasebenza.
- Uhlelo lwe-lymphatic luyahlanzwa.
- Umzimba uhlanzwa ubuthi, ubuthi, amathumbu kanye nomphimbo wesisu, amafutha angenasidingo.
- I-cholesterol yegazi iyehla, enomphumela wokuvimbela ukuvimbela ubungozi bokuthola isifo senhliziyo.
- Imicu yemisipha iyaqiniswa.
- Ngokusho kwabanye ochwepheshe, i-fiber isiza ukuvikela isimila somdlavuza.
I-Cellulose iyatholakala ngezindlela eziningi, ezihlukile ekusebenzeni kwazo.
Iqembu le-soluble lifaka i-pectin, i-alginates, ama-resins nezinye izinto. Baphendukela ekubeni jelly, banekhono lokudonsa inani elikhulu lamanzi.
Insoluble fiber ayonakalisiwe. Amanzi angahlanzeki, avele athambekele njengesiponji. Lokhu kusiza umsebenzi wamathumbu amancane. Iqembu elingancibiliki lifaka i-hemicellulose, i-lignin, i-cellulose.
Ngaphezu kwalokho, i-fiber ihlukaniswe ngemvelaphi futhi yenziwe ngemvelo. Akungatshazwa ukuthi into eyakhiwe ezimeni zokufakelwa ayiphansi ngokusebenziseka kwemvelo, okungukuthi, kulokho okuqukethwe komunye umkhiqizo.
Nakani! Ukudla okuqukethe i-fibre (okubalwe ngezansi) kunika ukwaneliseka, kunikeza umzimba amandla osuku lonke, ukuvikela ukudla ngokweqile nokuthola amaphawundi amaningi, futhi kukwenze uzizwe ukhululekile futhi kulula.
Ukudla okunefiber ecebile
Wonke umuntu kufanele alwazi uhlu lokudla okuqukethe inqwaba yefayibha yezitshalo. Njengoba le nto ingumsuka wemvelo, kufanele ifunwe emithonjeni efanelekile, engahlukaniswa ngesimo ngamaqembu ambalwa.
Amafutha ezilwane nemifino
Amafutha omsuka wesitshalo ngokungangabazeki anenani elikhulu lokudla okunempilo kunamafutha ezilwane (i-fiber yokudla ayikho ngokuphelele), okuletha umzimba ukulethwa okukhulu kwamaminerali namavithamini.
Kodwa esimweni ngefreyimu yesitshalo, lokhu akunjalo. Kuqukethwe hhayi kuphela ekudleni ehlukile kanye nofulawa, okungukuthi, kukhona okusala ngemuva ukukhishwa kwamanye uwoyela. Ukudla okune-fibre eningi kufaka i-sunflower, ithanga, ifilakisi kanye nembewu yesame.
Lapho ukhetha isinkwa, kufanele unake ukuthi luhlobo luphi lwefulawa eyenziwe ngalo. Okuthandwayo kufanele kunikezwe isinkwa sokusanhlamvu noma kusuka kufulawa eluhlaza. Kufanele udle isinkwa esivela ezinhlotsheni nasezinhlolweni.
Amajusi
Ngeshwa, imifino kuphela eluhlaza, engafakwanga amandla, izithelo namajikijolo aqukethe i-fiber yokudla, ngakho-ke i-fiber ayigcinwa lapho kulungiswa amajusi.
Amantongomane
I-fiber yokudla itholakala ngamanani amakhulu kumantongomane. Ama-almond amaningi, ama-hazelnut kanye nama-walnut kernels acebile. I-Fibre nayo ikhona kuma-pistachios, amantongomane, amakhethini.
Yebo, kwabanesifo sikashukela kubalulekile ukwazi ukuthi amantongomane angadliwa sikashukela, yize kunjalo
Okusanhlamvu nokusanhlamvu
I-Fibre itholakala okusanhlamvu okuningi:
- ibhali le-pearl;
- i-buckwheat;
- i-oatmeal;
- ukolweni.
Isimo esisodwa kuphela - okusanhlamvu akufanele kuqhutshwe ngaphambi kokucutshungulwa, kufanele kube kuphelele. Ilayisi elihlanziwe nelingavuthiwe lingaphinde ligcwalise i-fiber emzimbeni, kepha i-bran ithathwa njengewusizo kakhulu kulokhu.
Imifino
Kubalulekile! Imifino ngesikhathi sokwelashwa okushisa ilahlekelwa inani elikhulu le-fiber, ngakho-ke ukudla okungavuthiwe kufanele kukhethwe.
Ezinye zazo zibuye zinconyelwe ukuthi zisetshenziswe ngqo ne-peel kanye nembewu, ngoba yilezi zinto ezikule imifino eziqashelwa njengemithombo eyinhloko ye-fiber (efanelekile kwisifo sikashukela mellitus).
Le mifino icebile ngendlela emangalisayo ngendlela yokudla:
- Isipinashi
- Asparagus
- Iklabishi emhlophe.
- Broccoli
- Izaqathi.
- Ukhukhamba
- Isithombo.
- UBeetroot.
- Izambane.
Abamele umndeni we-legume futhi bangumthombo omuhle we-fiber encibilikayo ne-insoluble.
Izithelo namajikijolo
Kuncane okwaziwayo ukuthi iyiphi amajikijolo nezithelo ezicebile ku-fiber yokudla. Kukhona ifayibha eningi ezitsheni ezomile, izinsuku, omisiwe, ama-apricots omisiwe. Uma ukudla kwasekuseni komuntu kuqukethe lokhu kudla okunempilo, uzonikezwa amandla namandla ngosuku lonke.
Kuyadingeka ukudla njalo:
- I-Blackcurrant.
- Ama-raspberries.
- Ama-Strawberry
- Amapheya.
- Amabhilikosi
- Ubhanana
- Amapheya
- Amagilebhisi
- Apula
Lezi zithelo zizosusa umzimba wokuntuleka kwefayibha.
Ubisi nemikhiqizo yalo
Ubisi, konke okukhiqizwa kulo kanye neminye imikhiqizo yemvelaphi yezilwane (amaqanda, inyama) akunayo i-fiber yokudla.
Itafula le-fiber ekudleni
Amanani asuselwa ku-fiber kumagremu ngokukhonza ngakunye
| Amagatsha (ngokuya ngenhlamvu) | kufika ku-40 |
| Isigaxa sikaChrispb (100 g) | 18,4 |
| Amagilethi (aphekwe, inkomishi eyi-1) | 15,64 |
| Ubhontshisi (kuphekwe, inkomishi 1) | 13,33 |
| Ama-Hazelnuts (ambalwa) | 9,4 |
| Ufulawa we-Wholemeal | 9 |
| I-peas (ephekiwe, inkomishi e-1) | 8,84 |
| Amajikijolo (inkomishi 1) | 8,34 |
| Irayisi eliphekwe onsundu (inkomishi e-1) | 7,98 |
| Iklabishi leaf, 100 g, kuphekwe | 7,2 |
| Imbewu yefilakisi (izipuni ezi-3) | 6,97 |
| Ingqolowa ephelele (okusanhlamvu, inkomishi ¾) | 6 |
| Amapharele (1 eliphakathi ne-peel) | 5,08 |
| I-Buckwheat (inkomishi e-1) | 5 |
| Ama-apula (1 aphakathi angaxhunyiwe) | 5 |
| Ubhatata (1 ophakathi, obhakwe ngomfaniswano) | 4,8 |
| I-sea sihlahla sivame ukutholakala (100 g) | 4,7 |
| IBroccoli (ngemuva kokupheka, inkomishi eyi-1) | 4,5 |
| Isipinashi (kuphekwe, inkomishi 1) | 4,32 |
| Ama-alimondi (ngesandla) | 4,3 |
| Imbewu yethanga (1/4 inkomishi) | 4,12 |
| I-Oatmeal (okusanhlamvu, inkomishi e-1) | 4 |
| Ama-Strawberry (inkomishi e-1) | 3,98 |
| Ubhanana (1 phakathi) | 3,92 |
| Amagilebhisi (100 g) | 3,9 |
| Imbewu yeSesame | 3,88 |
| Ama-Walnuts (anesandla) | 3,8 |
| Izinsuku (ezomile, 2 eziphakathi) | 3,74 |
| Amabhilikosi owomile (100 g) | 3,5 |
| Ikholifulawa, 100 g, kuphekwe | 3,43 |
| I-Pistachios (idlanzana) | 3,1 |
| I-Beets (iphekiwe) | 2,85 |
| AmaBrussels amahlumela, 100 g kuphekwe | 2,84 |
| Izaqathi (phakathi, okuluhlaza) | 2,8 |
| I-Chokeberry (100 g) | 2,7 |
| Iphalishi lebhali (100 g) | 2,5 |
| Amantongomane (anezandla) | 2,3 |
| Isinkwa samagatsha | 2,2 |
| I-Blackcurrant (100 g) | 2,1 |
| Imbewu yejongilanga (2 tbsp.spoons) | 2 |
| Isinkwa Sonke Sokusanhlamvu | 2 |
| Amapentshisi (1 Okuphakathi) | 2 |
| Irayisi eliphekwe onsundu (inkomishi e-1) | 1,8 |
| Isithombo (100 g) | 1,6 |
| Ama-raisin (1.5 oz) | 1,6 |
| Asparagus | 1,2 |
| Isinkwa se-Wholemeal (rye) | 1,1 |
| UCashew (ngesandla) | 1 |
I-fiber yokudla yokunciphisa umzimba
Ukudla okuhlukahlukene akukhona nje ithuba langempela lokuba nempilo enhle futhi ubukeke, kepha futhi kuyindlela enhle yokunciphisa isisindo uma ugcwalisa ukudla ngokudla okune-fiber.
Le nto imunca wonke ubuthi nokuqongelela ngokweqile kwamafutha, ukuze kuqhutshekwe kusetshenzwe futhi kukhishwe emzimbeni.
Ukuhlanzwa okunjalo okusebenzayo kuzothuthukisa ukugaya nomzimba wamathumbu. Ngaphezu kwalokho, ukugcwala koshukela ne-cholesterol esegazini kuzokwehla, futhi le yindlela eqondile yokunciphisa umzimba, futhi akukho zidakamizwa ezishisa amafutha zizodingeka.
Yini okufanele ibe yinto evamile yansuku zonke yefayibha, imiphumela yokweqisa nokuntuleka
Umuntu omdala udinga ukudla amagremu angama-25-30 we-fiber ngosuku. Ngesikhathi sokuthwala ingane, owesifazane kufanele athole amalungiselelo e-fiber, ngoba lesi sakhi sisiza umama wesikhathi esizayo ukuba enze amathumbu abe munye futhi aqede ukuqunjelwa.
Kubalulekile! Akufanele uzicabangele wena, unquma amanye amalungiselelo okudla. Ukuzilawula kwe-fiber ekudleni akuyona nje kuphela inzuzo, kepha kungadala ukulimala okukhulu emzimbeni wonke.
Ngokuhlelela okufanele kokudla, kufanele ubonane nodokotela!
Ngokuntuleka kwefayibha, kungavela izimpawu ezilandelayo:
- isifo se-gallstone;
- ukuqunjelwa njalo;
- ama-hemorrhoid angaphakathi nangaphandle;
- izinkinga zesisu;
- izifo ezahlukahlukene zamathumbu;
- ingozi yokuthola isifo sikashukela i-mellitus kanye ne-atherossteosis.
Ngaphandle kwalokhu, ukuhlukunyezwa kwe-fiber yokudla nakho kungadala izimpawu ezingemnandi.
Imvamisa kuholela ekuthambekeni, ukuqhakaza, kanye nokubila emathunjini. Ngaphezu kwalokho, kunokuwohloka kwendlela yokufakwa kwamaminerali, amavithamini nezinye izinto ezibalulekile.
Contraindication ukusetshenziswa kwefayibha izifo zokuvuvukala zamathumbu nesisu, izifo ezithathelwanayo. I-fiber emzimbeni womuntu yenza umsebenzi obaluleke kakhulu. Noma kunjalo, kuyadingeka ukufinyelela ekuhlelweni kwezabelo ngesibopho nangokuqapha.
