I-fiber yokwehlisa isisindo kanye neyempilo: siyini isidingo sokuyisebenzisa

I-cellulose ibizwa ngokuthi i-fiber yokudla equkethwe kukho konke ukudla okuvela ezitshalweni: imifino, izithelo, okusanhlamvu, okusanhlamvu. Iyini i-fibre yemifino edliwayo? Lena ingxenye yezitshalo engagayiwe, kodwa inomphumela omuhle ezinqubweni ze-physiological emzimbeni wethu. Ngakho-ke, kungani isidingo se-fiber yokudla senza i-fiber weight loss futhi imiphi imikhiqizo equkethe?

I-Fiber ayigayeki emgodini wamathumbu. Ama-enzyme ethu awakwazi ukuqeda i-fiber, ngakho-ke afinyelela emathunjini angashintshiwe. Kodwa-ke, lapho zihlanganiswa ne-microflora yamathumbu ezuzisayo. Ngakho-ke i-fiber ilusizo ekwehliseni isisindo, nasekusebenzeni okujwayelekile kwepheshana lamathumbu, nokuhlanza umzimba wobuthi obuyingozi.

Funda ezinye izindatshana zethu eziwusizo mayelana nokudla:

• UKUDLA OKUFANELEKILE: umhlahlandlela ophelele kakhulu wokushintshela ku-PP
• Kungani sidinga ama-carbohydrate, ama-carbohydrate alula futhi ayinkimbinkimbi yokwehlisa isisindo
• Amaprotheni okwehlisa isisindo kanye nemisipha: konke odinga ukukwazi
• Ukubala amakhalori: umhlahlandlela ophelele kunayo yonke wokubala ikhalori!
• Izithasiselo zemidlalo eziyishumi eziphezulu: okufanele ukwenze ukukhula kwemisipha

Imininingwane ejwayelekile mayelana nefayibha

I-fibre yinto ebalulekile kumuntu, kepha ngokuthuthuka komkhakha wokudla ekudleni okujwayelekile kukhunjulwa kakhulu. Namuhla umhlaba uhlangabezana nesikhathi sokucutshungulwa noma kuhlanjululwe imikhiqizo, esuswa esicutshini. Isibonelo, ngemuva kokucubungula irayisi elinsundu ukuze uthole irayisi elimhlophe eliphucuziwe, izinhlobonhlobo zokusanhlamvu - ufulawa omhlophe noma okusanhlamvu okushisayo, izithelo - amajusi, ama-marmalade namajamu. Noma thatha nesibonelo esingesihle kakhulu: ushukela umoba uthole ushukela ocolisisiwe. Ngakho-ke, imikhiqizo ekule nqubo inqatshelwe i-fiber yokudla.

Konke kusiza ukupheka okubalulekile kanye nokusetshenziswa kwayo. Kodwa kanye nenqubekelaphambili nokubukeka emashalofini ezinhlobonhlobo eziningi zemikhiqizo ecwengisisiwe, isintu sibhekene nenkinga yokuntuleka kwe-fiber emzimbeni. Ngakho-ke isiba yimikhiqizo ethandwa kakhulu njenge-bran, equkethe inani elirekhodiwe le-fiber yokudla.

I-fiber ekudleni ingahle incibilike futhi ingancibiliki:

• Imicu yokudla encibilikayolapho uthintana namanzi uphenduka ifomu elifana nejeli. Emiculweni yokudla encibilikayo ihlanganisa imidumba, imifino, izithelo, ulwelwe.
• Imicu yokudla engenakunyibilika: uhlale ungashintshile ngisho uthintana namanzi. Lokhu kuhlanganisa imikhiqizo yezinhlamvu, imbewu.

Ukuze ukusebenza okujwayelekile komzimba kudle ukudla kokubili i-fiber encibilikayo nengancibiliki. Benza imisebenzi ehlukile futhi abaguquguquki ngaso sonke isikhathi.

Izinzuzo eziyi-8 ze-fiber zokwehlisa isisindo kanye nempilo

1. Ukudla okwanele kwe-fiber kakhulu kunciphisa isifiso sokudla. I-fiber engasebenzi ngaphansi kwesenzo sejusi yesisu igcwalisa isisu futhi inikeze umuzwa wokusutha isikhathi eside. Lokhu kungenye yezinzuzo eziphambili zokudla kwe-fiber yokwehlisa isisindo.
2. I-Insoluble fiber ilawula amathumbu, ivimbele ukubola, futhi inomthelela ekuphumeni kwayo kalula. Lokhu kuyiqiniso ikakhulukazi kulabo abadla ukudla okuningi okunzima ukugaya futhi kungase kubangele ngisho nokuqunjelwa (phakathi kwabo hhayi kuphela amaswidi "ayingozi" nokudla okusheshayo, kodwa, isibonelo, inyama nemikhiqizo yobisi).
3. Nge-fiber encibilikayo emzimbeni susa udoti nezinto ezinobuthi. I-fiber ebaluleke kakhulu yokwehlisa isisindo. Ukususa amafutha amaningi ngokweqile kuholela ekukhishweni kwezinto ezinobuthi emzimbeni kanye nefayibha yokudla kusiza ukuhlanza umzimba wobuhlungu.
4. I-Fibre ibambezela ukumuncwa koshukela lapho ijojowe emathunjini, ngaleyo ndlela inciphise ukukhiqizwa kwe-insulin futhi yehlise inkomba yokudla kwe-glycemic. Isibonelo, irayisi elinsundu linenkomba ye-glycemic engu-50, futhi ilayisi elimhlophe eliphucuziwe cishe liyi-85. Liyimpikiswano enamandla futhi evuna i-fiber yokwehlisa isisindo. Ngaphezu kwalokho, i-fiber yokudla ukuvimbela ukukhuluphala nesifo sikashukela.
5. Fibre normalizes microflora wamathumbu. I-microflora ejwayelekile kuqinisa amasosha omzimba, futhi ukungabi bikho kwayo kuholela ekuqhumeni kwesikhumba, ibala elibi, ukuqunjelwa, ukuqunjelwa.
6. I-Fibre imunca i-cholesterol futhi ikhuthaze ukuphuma kwayo emzimbeni. Lokhu kunciphisa ubungozi besifo senhliziyo nemithambo yegazi.
7. Amafayibha amabi ashukumisa izindonga zekholoni lokho kuvimbela ukwakheka kwezimila ezimbi. Ngakho-ke, yehlise ubungozi be-cancer rectum kanye ne-colon.
8. Okunye okunye okubaluleke kakhulu kokusetshenziswa kokudla nge-fiber ingozi encishisiwe yokwakhiwa kwamatshe ku-gallbladder.

Njengoba ubona, izinzuzo ze-fiber zokulahlekelwa isisindo kanye nokugcina impilo azikwazi ukugcizelelwa ngokweqile. Ngeshwa, abantu abaningi abayinaki imikhiqizo yemvelo, bekhetha ukudla okugayiwe ngaphandle kwe-fiber. Kodwa uma unquma ukwandisa ukudla kwe-fiber yokudla (ngokuya kwesisindo nangempilo), sikunikeza amathiphu okuthi kungenziwa kanjani.

Amathiphu ekudleni kwe-fiber

1. Ukuze uthole umgudu omuhle wokugaya ukudla kanye nokwehla kwesisindo kubalulekile. Ngakho-ke sebenzisa njalo izithelo, imifino, amantongomane, izithelo ezomisiwe, imbewu, okusanhlamvu, okusanhlamvu, bran noma isinkwa sokugaya.
2. Kungenzeka yehlise inani lokudla okucolisisiwe okungenayo i-fibre. Okungukuthi, khetha irayisi elinsundu, isinkwa esinobran, ushukela umoba. Khumbula ukuthi imikhiqizo yobisi kanye ne-fiber yokudla yenyama ayikho nhlobo.
3. Ngenqubo yokwelashwa kokushisa kwefayibha yokudla emifinini imizuzu engu-20 kuphela yokupheka yehliswa ngesigamu. Zama ukudla imifino emisha noma uyipheke ngendlela eyonga kakhulu ngokuyengeza ekugcineni kokupheka.
4. Okuqukethwe kwirekhodi kwe-fiber yi-bran. Bangeze okusanhlamvu, isobho, iyogathi - kuzonciphisa isifiso sakho sokudla futhi kuthuthukise ukugaya ukudla. Ngaphambi kwalowo manyolo kungamanziswa ngamanzi afudumele bese ulinda imizuzu engama-20 aze aqumbe. Uma ufaka i-bran esobho, zisishintsha ngokuphelele isinkwa, kanti isidlo sasemini sizoba nomsoco futhi sibe nempilo. Ngendlela, uma ufuna ukupheka isobho elimnandi nelinephunga elimnandi elibona lapha izinketho eziningi zamakhukhamba.
5. Uma ukudla kwakho imifino eminingi, izithelo, okusanhlamvu, bran ukuthi awukwazi ukusebenzisa. Kuzo zonke ezinye izimo, lo mkhiqizo ubalulekile.
6. Abanye abantu basebenzisa imicu emibi, noma ibanga elijwayelekile, kungadala ukuqumba. Lokhu kungenxa yesici se-microflora yamathumbu. Kulokhu, sebenzisa ifayibha ezingxenyeni ezincane, uguqule umzimba wakho usebenze kancane.
7. Akufanele idle i-fiber ngokweqile. Ngoba iyi-sorbent yokuhlanzwa komzimba, kanye nezinto ezinobuthi ezingakhishwa nakho kuyizinto ezincane eziwusizo namavithamini. Imicu yemifino iyinto ebalulekile kubantu, kepha ungayihlukumezi.
8. I-Fibre ithatha uketshezi oluningi, ngakho-ke qiniseka ukuhambisana nokusetshenziswa kwayo ngamanzi amaningi (engeza izinkomishi ezi-2-3 zamanzi 20-30 g we-fiber yokudla).
9. Uma unomuzwa wokuthi awudli inani elifanele le-fiber yokudla ngemikhiqizo evamile, ungathenga izithasiselo ezikhethekile. I-fiber ingenziwa ngohlobo lwempuphu, ama-granules kanye nemigoqo ekhethekile. Futhi ithengiswa njengezinhlobo ezihlukile (i-cellulose, i-hemicellulose, i-lignin, i-pectin, i-gum) nezinketho zokuhlanganisa.
10. Ukudla okulinganiselwe kwansuku zonke kwe-fiber 35-45 amagremu (25 g). Funda kabanzi mayelana ne-fiber emikhiqizweni, bheka ngezansi. Uma unquma ukwandisa izinga lokudla ukusetshenziswa kwe-fiber, udinga ukukwenza kancane kancane. Imenyu eyisibonelo, evula ukudla kwansuku zonke kwe-fiber:

Okuqukethwe yifayibha yemikhiqizo: ithebula

Ukuze uqonde ukuthi ingakanani i-fiber yokudla oyidlayo, unikeza ithebula elinokuqukethwe kwamafutha emikhiqizweni:

Ithebula elihlukile elinokuqukethwe kwamafutha emikhiqizweni:

Ukudla okuphezulu kwe-fiber:

Ososayensi bakufakazisile lokho ukudla okwanele kwe-fiber kunciphisa kakhulu ingozi yezifo eziningi. Ngakho-ke, kubalulekile ukudla imifino nezithelo ezintsha, imidumba nezinhlamvu, imbewu no-bran. I-fiber esebenzayo yokwehlisa isisindo, ngoba inciphisa isifiso sokudla futhi isiza ukuhlanza umzimba wobuthi.

Bheka futhi: izizathu eziyi-10 zokuyeka amaswidi namathiphu ayi-10 wokuthi ungakufinyelela kanjani lokhu.