I-fiber iyingxenye ebalulekile yanoma yikuphi ukudla okunempilo. Izinzuzo zayo emizimbeni yethu zinkulu - kusukela ekwakhekeni kwe-microflora yamathumbu kuya ekwehliseni i-cholesterol nokuvimbela imivimbo. Kodwa ingakanani futhi ivela kumiphi imithombo okungcono kakhulu ukufaka i-fiber ekudleni kwakho?
Kungani sidinga i-fiber
Kunezinhlobo ezintathu ze-fiber ezibalulekile empilweni yethu:
I-fiber engafakwanga banesibopho sokwakheka kwendle, basize ukugcina ukusebenza kwamathumbu avamile, ukusuthisa nokusheshisa ukudlula kokudla ngokusebenzisa umgudu wamathumbu.
I-fiber encibilikayo isebenze njenge-prebiotic, isekela ukukhula kwamagciwane anenzuzo kanye nempilo yokugaya ukudla. Balawula amazinga e-cholesterol namazinga kashukela egazini. Ngaphezu kwalokho, i-fiber encibilikayo ibambezela ukudlula kokudla ngepheshana lamathumbu, okunomthelela ekusutheni.
Isitashi esimelana isebenza njengefayibha ngoba lolu hlobo lwesitashi alugayeki. Isekela impilo ye-bacterial gut, isiza ukulawula ukumuncwa kwe-glucose, ikhuphule ukuzwela kwe-insulin, futhi ithuthukise ukusutha.
Uma singayitholi i-fiber eyanele, izinkinga ezilandelayo zingavela:
- ukuqunjelwa,
- ama-fissure nama-hemorrhoids,
- ushukela wegazi uyakhuphuka,
- amazinga e-cholesterol angenampilo,
- umsebenzi ovilaphayo wesistimu yokugaya ukudla,
- ukuqunjelwa kanye ne-flatulence
- umuzwa wendlala owandisiwe.
Imithombo engcono kakhulu ye-fiber
Kukholelwa kakhulu ukuthi udinga ukudla isinkwa esiningi, okusanhlamvu, ne-pasta ukuze uthole i-fiber oyidingayo. Nokho, lena akuyona imithombo engcono kakhulu. Ubuwazi ukuthi ipheya elilodwa nje liqukethe amagremu angu-6 efayibha, isigamu sikakwatapheya siqukethe amagremu angu-6,5, kuyilapho izingcezu ezimbalwa zesinkwa esigcwele okusanhlamvu iqukethe amagremu angu-4 kanye nokuphakelwa kwebran okukodwa kuqukethe amagremu angu-5-7? Lokhu kushiwo, izithelo nemifino kunempilo hhayi kuphela ngenxa yokuthi zicebile ku-fiber - zigcwele ama-phytonutrients nama-antioxidants.
Kukholelwa ukuthi abantu abadala kufanele bathole amagremu angama-25-30 wefiber ngosuku. Futhi nansi imithombo engcono kakhulu ongayifaka ekudleni kwakho.
Isililo
Ingxenye yengilazi - 8 amagremu we-fiber
Iwumthombo omuhle kakhulu wesitshalo wensimbi futhi igcwalisa ngokuphelele noma yikuphi ukudla.
Ubhontshisi omhlophe
Ingxenye yenkomishi - 9,5 amagremu wefiber
Lawa mabhontshisi amnandi ngendlela emangalisayo ahambisana nezithako eziningi futhi angasetshenziswa kusobho, amasaladi, ama-appetizers, njengenkambo eyinhloko noma njengesitsha esiseceleni.
Ubhontshisi omnyama
Ingxenye yenkomishi - 7,5 amagremu wefiber
Njengama-lentils nezinye izitshalo ezisanhlamvu, ubhontshisi ungakusiza wehlise isisindo futhi ulwe nomdlavuza.
Okusajingijolo
1 inkomishi - 8 amagremu we-fiber
Amajikijolo amnandi futhi angumthombo omkhulu wamavithamini nama-antioxidants. Ama-smoothies, amasaladi nezinye izitsha zamajikijolo yizinketho ezinhle zama-dessert anempilo.
Ama-artichokes
1 i-artichoke ephakathi - 10 amagremu we-fiber
I-artichokes iphakathi kwemithombo engcono kakhulu ye-fiber embusweni wezitshalo futhi kulula ngokumangalisayo ukuyilungisa. Zama le iresiphi yama-artichokes abhakwe ngegalikhi nelamula, isibonelo.
Ukwatapheya
Ingxenye ye-avocado ephakathi - 6,5 amagremu fiber
Ukwatapheya uwukudla okuyisuperfood kwangempela kanye nomthombo wama-acids abalulekile angagayelwe unsaturated empilweni. Ukotapheya kulula ukukuhlanganisa ekudleni okunempilo, uhlelo lwami lokusebenza lweselula lunezindlela zokupheka ezilula: amasaladi, ukudla okulula, nokudla kwasekuseni kukakotapheya.
Ipheya
1 ipheya eliphakathi - 6 amagremu wefiber
Amapheya ayisithako esimnandi kumajusi, ama-cocktails namasaladi akho owathandayo. Kanjalo nama-apula namawolintshi, ngalinye liqukethe amagremu angu-4 efayibha.
Chard
1 inkomishi ye-chard ephekiwe - 4 amagremu we-fiber
IMangold ingenye yokudla okunomsoco kakhulu emhlabeni. Lesi sitshalo esimnandi esinamaqabunga amnyama singafakwa ezitsheni eziningi namajusi. Ngendlela, i-kale ephekiwe iqukethe amagremu angu-5 we-fiber, isipinashi kanye nemifino ye-beet - amagremu angu-4 lilinye, ne-kale - 3 amagremu.
Brussels amahlumela
1 inkomishi amahlumela aseBrussels - 6 amagremu we-fiber
Amahlumela aseBrussels (i-kale engiyithandayo) ingenye yalezo zidlo abantu abavame ukuphakamisa amakhala ngazo. Kodwa uma kuphekwe kahle, kuba mnandi ngempela! Zama le recipe elula ye-garlic Brussels amahlumela, isibonelo. Eminye imifino ye-cruciferous ene-fiber ephezulu ihlanganisa i-broccoli (amagremu angu-5 ngokuphakelwa ngakunye) kanye ne-cauliflower (amagremu angu-4). Ngendlela, iklabishi iyinqolobane yama-antioxidants, okwenza kube okunye kokudla okuwusizo kakhulu.
Ama-alimondi
30 amagremu ama-alimondi - 3 amagremu we-fiber
Ama-alimondi namanye amantongomane aqukethe amagremu angu-2-4 wefayibha ngokukhonza ngakunye. Noma ubani angakwazi ukukhokhela amantongomane amancane ngosuku. Phela, iwumthombo omkhulu wamafutha anempilo, amavithamini namaminerali.
Imbewu ye-chia
1 isipuni imbewu ye-chia - 6 amagremu we-fiber
I-Chia ingenye i-superfood. Lezi zinhlamvu, ngenxa yekhono layo lokuphenduka into efana nejeli, zingakha isisekelo sama-dessert anempilo futhi anomsoco. Ezinye izimbewu nazo ziyimithombo emihle kakhulu yefiber, njengembewu yefilakisi (amagremu angu-2 isipuni ngasinye) noma imbewu yesame (ikota yenkomishi iqukethe amagremu angu-4).