Labo abafuna ukunciphisa umzimba kufanele bathande i-fiber. I-fiber iyi-fiber yokudla etholakala emifino, izikhumba zezithelo, namagobolondo okusanhlamvu. Ayimuncwa umzimba, kodwa iletha izinzuzo ezibalulekile, futhi isiza ukulawula isifiso sokudla futhi isiza ukuqeda isisindo esiningi ngokushesha.
Izinhlobo ze-fiber
I-fiber ingaba isebenze futhi yemifino. I-fiber esebenzayo okungenzeka ukuthi uhlangane nayo emashalofini ezitolo nasemakhemisi ngendlela yezithako. Ukudla kwezitshalo kufihliwe emehlweni ethu, kodwa kunendima ekhethekile ekudleni okufanele.
I-fiber yemifino, noma i-fiber, iwusizo kakhulu ekusebenzeni okuvamile kwamathumbu. Afika ngezinhlobo ezimbili: ezincibilikayo nezingancibiliki. Eyokuqala idlule ibe uketshezi, ikhukhumale futhi ifane nejeli. Indawo enjalo inomphumela onenzuzo ekwakhiweni kwamabhaktheriya anenzuzo (i-calorizer). I-soluble fiber iyakwazi ukunqoba umuzwa wendlala, okuningi kutholakala ezithelo, ibhali, i-oats, izimila zasolwandle kanye nemifino.
I-Insoluble fiber nayo ilungele uhlelo lokugaya ukudla. Bakhipha i-cholesterol ne-bile acids. Kukhona i-fiber eningi okusanhlamvu, kanye nemifino nezithelo.
Uma udla imifino nezithelo ezincane, ungadala izinkinga ngohlelo lokugaya ukudla. I-fiber nayo inconywa hhayi kuphela ekwelapheni izifo zokudla, kodwa futhi nokuvimbela kwazo. I-Fiber ivimbela umdlavuza wekholoni kanye namathumbu amancane, ukuvela kwamatshe enyongo.
I-fiber nokulahlekelwa isisindo
Izazi zokudla ziye zafakazela ukuthi ukusetshenziswa kwe-fiber kunomphumela onenzuzo hhayi empilweni kuphela, kodwa nasekulahlekelweni kwesisindo. Imfihlo yonke ukuthi imicu yemifino isiza ukunciphisa ama-fat deposits. I-fiber inconywa ngisho nasezigulini ezinesifo sikashukela, ngoba inciphisa izinga likashukela egazini. Ingadliwa kokubili ngemifino emisha, izithelo, okusanhlamvu, njll., nangendlela yezithako zokudla.
Ngokusho kososayensi abavela ku-Examine, i-fiber yokudla isiza ukubhekana nesifiso sokudla futhi inikeza umuzwa ohlala njalo wokusutha. Konke kumayelana nama-mechanoreceptors wepheshana lesisu, acindezela isifiso sokudla. Akwenziwa kusebenze amahomoni, kodwa ngokwelula izicubu zesisu. Okusho ukuthi, uma udla inani elikhulu lokudla, uvula ama-receptors akusiza uzizwe ugcwele isikhathi eside futhi ungalumi. Imifino ecebile nge-fiber, engenasitashi iyindlela engcono kakhulu yokwandisa umthamo wesidlo sakho futhi ungadlulisi ama-calories.
Izazi zokudla okunomsoco zincoma ukuthi udle ingxenye yemifino engenasitashi kuqala ukuze ugcwalise isisu sakho futhi ukwandise amathuba akho okungeqi ukudla okunekhalori ephezulu. I-fiber yokudla inciphisa izinga lokugaya, okungagcini nje ukufaka isandla ekusutheni, kodwa futhi kunciphisa inkomba ye-glycemic yokudla. Ngakho-ke, abantu abakhuluphele bayelulekwa ukuthi badle okungenani ama-3 servings yemifino ngosuku.
Ingakanani i-fiber okufanele ngiyidle?
Ukuze ulahlekelwe isisindo futhi ungalimazi impilo yakho, kwanele ukuqala usuku lwakho nge-porridge ye-buckwheat, i-muesli, i-apula eluhlaza noma ingilazi yejusi lewolintshi.
Isilinganiso sansuku zonke se-fiber sokulahlekelwa isisindo singama-25-40 amagremu. Kuwo wonke amakholori ayinkulungwane ekudleni kwakho, kufanele ube namagremu ayi-10-15. Uma udla ama-calories angu-1,500, udinga ukuthola okungenani amagremu angu-15 we-fiber, futhi abantu abaningi banamuhla abadli ngisho namagremu angu-10.
Ukukunikeza isiqondiso esincane, nansi idatha yokuthi ingakanani i-fiber equkethwe ekudleni okuvamile. Ucezu lwesinkwa esimhlophe luqukethe i-0.5 g ye-fiber, i-rye - 1 igremu, i-bran-1.5 amagremu. Inkomishi yerayisi emhlophe - amagremu angu-1.5, ulethisi-2.4 amagremu, izaqathe-2.4 amagremu, 1 i-orange-2 amagremu.
Akulula ukuthola inkambiso yansuku zonke kuphela ngemikhiqizo yemifino, ikakhulukazi ngokusanhlamvu, izithelo nemifino enesitashi, ungakwazi ukudlula kalula okuqukethwe kwekhalori yansuku zonke (i-calorizator). Ngaphezu kwalokho, ukwelashwa kokushisa nokugaya ukudla kubhubhisa i-fiber yokudla. Isibonelo, ku-100 g wamazambane ngaphakathi kwe-2 g ye-fiber, kodwa ngemva kokupheka ngendlela ehlutshiwe, akukho lutho olusele.
Ngakho-ke, ochwepheshe bezokudla bacebisa ukuthi imikhiqizo icutshungulwe kancane, bayeke amajusi bathanda izithelo futhi basebenzise i-fiber njengesengezo, bayingeze kuphalishi, amakhekhe okudla kanye nemikhiqizo yobisi. Futhi ukwandisa umphumela we-fiber, yigeze phansi ngamanzi amaningi. Izomunca amanzi futhi yenyuke umthamo, okwenza kusebenze ama-receptors okugaya ukudla futhi iqinisekise ukusutha.
Engeza i-fiber ekudleni kwakho kwansuku zonke kancane kancane. Uma ungalandeli lesi sincomo, kungaholela ekuphazamisekeni kwesisu, ukwanda kwegesi kanye nesifo sohudo.
I-Fiber iyi-carbohydrate eyinkimbinkimbi eyigugu engasizi nje kuphela ukulawula ukudla nokulahlekelwa isisindo ngokunethezeka, kodwa futhi inomphumela onenzuzo emgudwini wokugaya ukudla, yehlisa i-cholesterol futhi isekele amazinga kashukela egazini.