Manje wonke umuntu uyazi ukuthi isinkwa sokusanhlamvu esiphelele sinempilo kunokumhlophe, okusanhlamvu kungcono kunokuphekwe isikhathi eside, asicutshungulwa, futhi iklabishi alinyusi ushukela futhi lusiza kakhulu isifo sikashukela. Konke lokhu kudla kuphezulu ku-fiber.
Ayikwazi ukugaya esiswini, ayinayo inani lokudla okunempilo, ayinikezi mandla amandla. Ngaphandle kwakho konke lokhu "hhayi", futhi ngezindlela eziningi sibonga kubo, i-fiber iyakwazi ukuvimbela ezinye izifo zesistimu yokugaya ukudla, isiza ukulwa nokukhuluphala nokulawula isifo sikashukela. Ake sixoxe kabanzi ngezakhiwo ezizuzisayo ze-fiber, yikuphi ukudla okunothile kukho, ukuthi kungakanani okudingayo futhi okungadliwayo ngosuku.
Iyini i-fiber?
I-fiber, noma ngenye indlela i-cellulose, ingeqembu le-fiber yokudla. Yi-polysaccharide elawula izindonga zamaseli ezitshalo. Imisebenzi yayo esemqoka iyesekela futhi iyasivikela, luhlobo lwamathambo ezitshalo. Iningi le-fiber emithini yezihlahla kanye namakhambi e-fibrous, ngokwesibonelo, kwifilakisi. Emikhiqizweni yokudla, i-cellulose isatshalaliswa ngokungalingani, ingxenye eyinhloko iseziqu, ikhasi, igobolondo lembewu.
Isifo sikashukela nokucindezela kuzoba yinto yesikhathi esedlule
- Ukwehlela ushukela -95%
- Ukuqedwa kwe-vein thrombosis - 70%
- Ukuqedwa kokushaya kwenhliziyo okuqinile -90%
- Ukuqeda umfutho wegazi ophakeme - 92%
- Ukwanda kwamandla ngesikhathi sosuku, ngcono ukulala ebusuku -97%
Umuntu ubedla njalo edla ifayibha eningi, ngoba ukudla kwezitshalo bekulokhu kungumthombo wakhe ophambili wokudla okunempilo. Ehlobo bekuyimifino emisha, ebusika - imifino ethosiwe noma leyo ebingagcinwa emiphongolweni isikhathi eside. Indlela yokugaya isetshenziselwa ukubhekana nemithamo enkulu yama-roughage, iguqule umsebenzi wayo ekudleni ocebile nge-fiber.
Manje etafuleni lethu, ukudla okungenampilo oku-fiber kuqala, kepha ingxenye kashukela ocolisisiwe iphezulu. Ngenxa yalokhu, sidla amakhalori amaningi kunesikudingayo, ukudla kugaywe isikhathi eside, umzimba ufakwa ubuthi, ukuqunjelwa kuvamisile, kuphakama isikhashana kweglucose yegazi. Ukudla okunjalo kuyimbangela yokuphazamiseka kumetabolism ejwayelekile nokwanda kwezigameko zesifo sikashukela.
Wenza kanjani
Indima ye-fiber emzimbeni womuntu:
- Ukudla okune-fiber eningi kufanele kuhlafunwe isikhathi eside, kuyilapho kukhipha amathe, iziphuzo zokugaya ukudla, ne-bile. Umzimba ulungiselela ukugaya okujwayelekile kokudla.
- Ukuhlafuna isikhathi eside kuhlanza amazinyo, kugobe izinsini. Ngakho-ke, i-fiber iqala ukuletha izinzuzo emgodini womlomo.
- Isisusa sangaphakathi siyathuthuka. Imicu yokudla isiza ukuhamba kwemikhiqizo eceleni kwethumbu lesisu, yakha nokunye ukudla inqwaba okulula ukuyiqhubekisela phambili odongeni lwesibeletho.
- Ifayibha yakha ivolumu ngaphandle kokukhulisa amakhalori. Ngakho-ke, umuzwa wokudinwa uthola ngokushesha, umuntu akaphuzi ngokweqile. Ukudla okunefibre eningi kukusiza wehlise isisindo.
- Ngenxa yevolumu efanayo, amathumbu avame ukungabi nalutho, akukho okuqunjelwa nokudakwa, okunciphisa amathuba okuba nezifo ezivuvukala emgudwini we-gastrointestinal, hemorrhoids kanye nomdlavuza wekoloni, kunciphisa ukwakheka kwamagesi.
- Ifayibha ibopha futhi isuse ingxenye ye-cholesterol ekudleni nama-bile acid emzimbeni. Lokhu kunciphisa ingozi yezinkinga ezivame kakhulu zesifo sikashukela - isifo se-vascular.
- Isikhunta sondliwa ngamagciwane enza i-microflora yamathumbu. Balwa nama-microorganisms we-putrefactive, akhiqiza ama-amino acid namavithamini athile.
- Futhi ekugcineni, i-fiber inciphisa ukumunca ushukela ovela emathunjini. I-glucose egazini ikhuphuka kancane, i-pancreas akudingeki ukuthi isebenze esimeni esiphuthumayo. Ngenxa yalokhu, ukumelana ne-insulin okuvele kungenzekanga noma kunciphe, isinxephezelo sikashukela kulula ukusifinyelela.
Imithombo enhle kakhulu ye-fiber
Imikhiqizo yokudla imvamisa ihlukaniswa ngokuya ngemvelaphi kanye nenani lokudla okunempilo. Imikhiqizo esondele iqukethe inani elifanayo le-fiber. Singasho ngokuphephile ukuthi enkomishini yezithelo kuzoba khona cishe i-2 g ye-fiber, imifino - 3 g, i-legumes - 4 g, futhi endishini yenyama ngeke ibe khona nhlobo. Kepha eqenjini ngalinye kukhona nabagqugquzeli bokuba khona kwe-fiber yokudla. Kufanele futhi bakhe nokudla kwabo ukuze bathole inani elilahlekile le-fiber.
Imifino kanye nemifino
Esikhathini sikashukela, imifino namakhambi kufanele kube ngumthombo ophambili we-fiber ekudleni. Izintandokazi kufanele zinikezwe imifino eluhlaza, ngoba ngesikhathi sokulashwa okushisa ingxenye yefayibha yokudla ilahleka.
Imifino yokuqoshwa kwe-Fibre:
- ukwatapheya
- uphizi oluhlaza;
- AmaBrussels amahlumela;
- ubhontshisi oluhlaza;
- iparsley;
- isitshalo seqanda
- broccoli
- ama-beet kanye nezihloko zalo;
- izaqathe.
Amakhekhe nepasta
Ukusetshenziswa kwezinhlamvu zikashukela kukhawulelwe, ngakho-ke udinga ukukhetha okunempilo kakhulu, lapho kunama-carbohydrate amancane kanye ne-fiber eyengeziwe:
- ibhali;
- i-oatmeal ephelele (hhayi okusanhlamvu);
- i-buckwheat;
- ibhali le-pearl.
Lapho upheka iphalishi zama ukungagayi, ukuze ulondoloze i-fiber yokudla ephezulu kakhulu. Ukupheka ku-thermos kubhekwa njengokuhamba phambili: kusihlwa uthele ukhokho ogeziwe ngamanzi abilayo bese ushiya kuze kuse.
I-pasta ingcono kun okusanhlamvu okuphelele, kuzo kukhona i-fiber ethe xaxa - 8% qhathanisa ne-3.5% ku-pasta eyenziwe ngofulawa weprimiyamu.
I-Legumes
Emagqabini, kunenqwaba yemicu eminingi: 11-13% ku-soya, ubhontshisi, udali, uphizi; cishe i-9% kumantongomane namachaphaza. Ngaphandle kwenani elikhulu lama-carbohydrate, ama-legumes angaba isidlo eseceleni esihle noma isobho labanesifo sikashukela.
Izithelo namajusi
Izithelo zidliwa ngaphandle kokukhonkotha, ngoba kukule peel lapho iningi le micu likhona. Isibonelo, kuma-apula ama-4 amagremu of fiber amaningi, futhi ngokufanayo, kodwa ehlutshiwe - 2 kuphela.
Izithelo ezihamba phambili ze-Fibre-Rich Diabetesic:
- i-blackcurrant;
- eliphakathi kwe;
- i-apula;
- i-orange;
- Ama-Strawberry
- izithelo zomvini
- i-cherry iplamu.
Emajusi, ngenxa yobucwayi bethekhnoloji yokukhiqiza, okuqukethwe kwe-fiber kuboniswa ezingxenyeni zamaphesenti (cishe u-0,2), iningi lawo kusiphuzo samatamatisi - 0.8%. Ngama-juices ngokufakwa kwe-pulp, izinto zingcono - i-fiber yokudla kuzo ifinyelela ku-1,2%. Kodwa kunoma yikuphi, ama-juices awakwazi ukuba ngumthombo we-fiber.
Amantongomane, imbewu namafutha alo
Akukho fayibha eningi kumantongomane njengoba kuvame ukucatshangwa- ukusuka ku-2 (amasheya) kuya ku-12% (ama-alimondi). Ngokunikeza okuqukethwe kwabo kwekhalori ephezulu (cishe ama-kcal angama-600), ngeke kwenzeke ukuthola i-fiber yokudla eyanele kubo.
Kukhona i-fiber engu-5% ezinhlanyelweni zikabhekilanga, kepha ayikho i-cellulose kunoma yiliphi i-oyili yemifino, yonke ihlala emfuleni wokukhiqiza - i-uwoyela.
Imikhiqizo yezilwane
Ubisi nemikhiqizo yalo, amaqanda, inyama, i-offal nezinhlanzi azinayo i-fiber, ngakho-ke kungakuhle ukuba kuhambisane nokusetshenziswa kwazo ekudleni nengxenye yemifino.
Ishadi Lokudla Okuphezulu le-Fibre
Uhlu lwemikhiqizo olunedatha kokuqukethwe kilojoule, fiber kanye nama-carbohydrate kuwo:
| Umkhiqizo wokudla | Amakhalori, kcal | Ifilitha, ku-g nge-100 g | Ama-carbohydrate, ku-g nge-100 g |
| ama-apricots | 44 | 2,1 | 9,0 |
| ukwatapheya | 160 | 6,7 | 8,5 |
| i-cherry iplamu | 34 | 1,8 | 7,9 |
| i-orange | 43 | 2,2 | 8,1 |
| amantongomane | 567 | 8,6 | 16,1 |
| ikhabe | 30 | 0,5 | 7,6 |
| isitshalo seqanda | 25 | 3,1 | 5,9 |
| ubhanana | 122 | 2,3 | 31,9 |
| broccoli | 34 | 2,6 | 6,6 |
| amabhlogo ayahluma | 43 | 3,8 | 9,0 |
| amakhowe e-oyster | 33 | 2,3 | 6,1 |
| amagilebhisi | 72 | 1,6 | 15,4 |
| cherry | 52 | 1,8 | 10,6 |
| uphizi owomile | 298 | 11,2 | 49,5 |
| green peas okusha | 55 | 5,5 | 8,3 |
| izithelo zomvini | 35 | 1,9 | 6,5 |
| i-walnut | 654 | 6,7 | 13,7 |
| i-buckwheat | 343 | 10,0 | 71,5 |
| eliphakathi kwe | 47 | 2,9 | 10,3 |
| ikhabe | 35 | 1,0 | 7,4 |
| squash | 19 | 1,0 | 4,6 |
| iklabishi elimhlophe | 30 | 2,1 | 4,7 |
| Iklabishi lokuthambisa | 21 | 1,3 | 2,0 |
| ukholifulawa | 32 | 2,2 | 4,2 |
| amazambane | 77 | 1,5 | 16,3 |
| uphayinathi | 673 | 3,8 | 13,2 |
| amakhekhe | 600 | 2,0 | 22,5 |
| sitrobheli | 33 | 2,0 | 7,7 |
| kohlrabi | 44 | 1,8 | 7,9 |
| grits zommbila | 328 | 4,8 | 71,0 |
| ileki | 61 | 1,8 | 14,2 |
| anyanisi | 41 | 3,0 | 8,2 |
| i-pasta, i-premium kafulawa | 338 | 3,7 | 70,5 |
| pasta, ufulawa wokusanhlamvu okuphelele | 348 | 8,3 | 75,0 |
| tangerine | 38 | 2,0 | 7,5 |
| inkohliso | 333 | 3,6 | 70,6 |
| ama-alimondi | 575 | 12,3 | 21,7 |
| izaqathe | 32 | 2,4 | 6,9 |
| izinkukhu | 309 | 9,9 | 46,2 |
| oatmeal | 342 | 8,0 | 59,5 |
| ikhukhamba | 14 | 1,1 | 2,5 |
| upelepele wensimbi | 29 | 1,0 | 6,7 |
| ibhali | 315 | 7,8 | 66,9 |
| iparsley | 36 | 3,3 | 6,3 |
| ubhekilanga | 601 | 5,0 | 10,5 |
| amabele | 342 | 3,6 | 66,5 |
| isithombo | 21 | 1,6 | 3,4 |
| isithombo esimnyama | 41 | 2,1 | 6,7 |
| irayisi | 333 | 3,0 | 74,0 |
| isaladi yeqhwa | 14 | 1,3 | 3,0 |
| ubhungane | 42 | 2,6 | 8,8 |
| iplamu | 49 | 1,5 | 9,6 |
| i-currant emnyama | 44 | 4,9 | 7,3 |
| ujusi wepayinaphu | 53 | 0,3 | 12,9 |
| ujusi we-orange | 47 | 0,3 | 11,0 |
| ujusi utamatisi | 21 | 0,8 | 4,1 |
| ujusi we-apula | 46 | 0,2 | 11,4 |
| soya | 364 | 13,5 | 17,3 |
| utamatisi | 20 | 0,8 | 4,2 |
| ithanga | 22 | 2,1 | 4,4 |
| ubhontshisi oluhlaza | 23 | 3,5 | 3,0 |
| ubhontshisi owomile | 298 | 12,4 | 47,0 |
| izinsuku | 292 | 6,0 | 69,2 |
| ama-hazelnuts | 628 | 9,7 | 16,7 |
| insimbi | 295 | 11,5 | 46,3 |
| ama-champignons | 22 | 0,7 | 4,3 |
| isipinashi | 23 | 2,2 | 3,6 |
| ama-apula | 52 | 2,4 | 13,8 |
| iseli | 313 | 8,1 | 65,4 |
Ukusetshenziswa Okunconyiwe
Zonke izinsuku, kusuka ku-20 kuye ku-40 g we-fiber kufanele kufakwe ekudleni komuntu omdala.
| Isigaba sabantu | I-Fibre Norm | |
| Abantu abangaphansi kweminyaka engama-50 | amadoda | 38 |
| abesifazane | 30 | |
| Ngemuva kweminyaka engama-50 | amadoda | 30 |
| abesifazane | 21 | |
| Izingane | Iminyaka engu-10 + ubudala | |
Izibalo zikhombisa ukuthi ama-80% wabantu awakutholi okujwayelekile. Ukusetshenziswa okungaphansi kwama-gramu ayi-16 kukhulisa ubungozi besifo se-vascular izikhathi eziyi-1.5 futhi akuvumeli ukuthi ulawule ushukela wegazi kushukela, noma ngabe isiguli sinamathela ekudleni okukhethekile futhi sibheka ngokucophelela ama-carbohydrate.
Ukuthi umzimba uthola i-fiber eyenele kunganqunywa imvamisa yokuhamba kwamathumbu. Uma indle idonswa phansi nsuku zonke ngaphandle kwamaqhinga ngohlobo lwama-laxatives noma ama-prunes, kukhona ifayibha eyanele yokudla ekudleni. Ukudla ngaphandle kwenani elifanele le-fiber kungangena emathunjini izinsuku ezingaphezu kuka-3.
Ungakhulisa kanjani ukungena kwe-fiber
Ungakuguqula kanjani ukudla ukuze kube ne-fiber eyanele kukho:
- Gcina umbhalo walokho ukudla kungena etafuleni lakho. Nikeza ukukhetha kwimvelo, ungathengi imikhiqizo eseqedile.
- Yehlisa isikhathi sokulashwa kokushisa kokudla okugcwele i-fiber.
- Phuza okungenani amalitha ayi-1.5 koketshezi ngosuku. Abantu abanesisindo esengeziwe samanzi badinga ngisho nangokwengeziwe. Umthamo wetshezi oludliwayo ngosuku = isisindo x 30 ml.
- Okokudla okulula isifo sikashukela, sebenzisa izithelo eziphelele, ezingekho emthethweni, hhayi ama-dessert.
- Gcwalisa ukudla kwakho ngefayibha yokudla kancane kancane, ngaphezulu kwamasonto ambalwa, ukuze ipheshana lokugaya ukudla libe nesikhathi sokujwayela izinguquko.
- Kwenze umkhuba ukuhlala njalo unemifino efrijiwe futhi wenze okungenani amasaladi ama-2 ngosuku kuwo.
- Musa ukusebenzisa i-blender ukugaya ukudla okune-fiber okuningi, ngoba lokhu kubangela umphumela wawo.
- Bheka ukuthi ngabe usuqalile ukusebenzisa ama-carbohydrate amaningi ngemuva kokushintsha indlela odla ngayo. Kala ushukela wakho wegazi njalo futhi ubheke ezinye izindlela zokuthola isinxephezelo sikashukela.
Ukunciphisa Isisindo
Ukugcwalisa ipheshana lesisu nokuvuvukala kuso, i-fiber isebenza kuma-receptors asezindongeni zesisu futhi yazise ubuchopho ukuthi kunokudla okwanele kuyo. Ngasikhathi sinye, umuntu uzwa umuzwa wokuthamba.
Kukhona ukudla okuxhaphaza lo mphumela. Basebenzisa ukudla kuphela, ikakhulukazi okucebile ku-fiber, noma i-cellulose evela ekhemisi yengezwe ekudleni okune-calorie aphansi. Isibonelo, ukudla kwe-kefir - izingilazi ezi-4 ze-kefir zidakwa ngosuku, ngamunye uqukethe isipuni se-fiber. Ezigulini ezinesifo sikashukela, ukudla okunjalo kungenzeka kuphela ngesilinganiso esinohlobo 2 futhi okwesikhashana. Uma umuntu onesifo sikashukela ephuza umuthi, leyo mikhawulo yokudla izoba nomphumela we-hypoglycemia.
Umphumela Wezempilo we-Fiber Eqile
Ukuthatha i-fiber ngenhla kwejwayelekile akusho neze ukwanda ngasikhathi sinye kokusebenziseka kokudla. Uma uvame ukudlula umkhawulo we-50 g ngosuku, izinkinga zempilo kungenzeka, inani elikhulu le-fiber liyingozi uma kwenzeka ukuphazamiseka ku-microflora yamathumbu, ushintsho ku-acidity ngenxa yokuvuvukala, kanye nokutheleleka.
Ukusetshenziswa okungaphezu kwama-50 g ngosuku kuholela ekufakweni okunganele kwezakhi zomzimba kanye namavithamini, kuvimbela ukufakwa kwe-zinc, i-calcium ne-iron. I-fiber ethe xaxa iyaphazamisa ukuwohloka kokudla okunamafutha, okusho ukuthi kunciphisa umuntu amavithamini angangeni amafutha - A, E, D, K.
Uma i-fiber ekudleni inyuka kakhulu, izinqubo zokugaya ziyaphazamiseka, ukuqhakaza, i-colic, uhudo kwenzeka. Akumele sikhohlwe ngerejimeni eyanele yokuphuza, ngaphandle kwalokho i-cellulose izoba nomphumela oqondile oqondile - izobangela ukuqunjelwa.
Ama-Nutritionists awancomi ukungezwa okuqhubekayo kwefayibha ekudleni ngendlela yama-bran noma ama-flake okwenziwa, kungcono ukulungisa isimo sakho. Ekudla okunempilo nokulinganiselayo, ukuntuleka kwefayibha akunakwenzeka.
