I-Fiber
Ucwaningo luhlobanise ukudla okune-roughage eningi nengozi ephansi yesifo senhliziyo, isifo sikashukela sohlobo 2, nomdlavuza wamathumbu. Ukudla okunothe nge-fiber nakho kungasiza ekugayeni ukudla futhi kuvimbele ukuqunjelwa.
E-UK, imfuneko yefayibha enconyiwe yansuku zonke kubantu abadala ingu-30g, kodwa ngokocwaningo lwakamuva lukaZwelonke Lokudla Nokudla Okunomsoco, isilinganiso sokudla singu-19g kuphela.
Omunye umehluko omkhulu phakathi kokudla kwezitshalo nokudla kwezilwane ukuthi lokhu kokugcina akunikezi umzimba wakho nge-fiber. Lesi ngesinye sezizathu eziningi zokuthi kungani kufanele ushintshele ekudleni okusekelwe ezitshalweni. Ukudla imifino emi-5 noma ngaphezulu ngosuku, kanye nokusanhlamvu nemifino (ubhontshisi, uphizi, nodali) kuyimikhuba enempilo ezosiza umzimba wakho.
Amagciwane amathumbu
Cha, asikhulumi ngalawo magciwane alimaza inhlalakahle yakho! Sikhuluma ngamabhaktheriya “anobungane” ahlala emathunjini ethu. Kuvela ubufakazi bokuthi la magciwane athinta izici eziningi zempilo yethu, ngakho-ke kubalulekile ukuthi ahlale endaweni ekhululekile. Ngokusobala, izimo ezibalungele ziphakama lapho sidla ukudla okuthile kwezitshalo. Ezinye izinhlobo zefiber zihlukaniswa njengama-prebiotics, okusho ukuthi ziwukudla kwamagciwane ethu “anobungane”. I-leek, i-asparagus, u-anyanisi, ukolweni, i-oats, ubhontshisi, uphizi, ne-lentils yimithombo emihle ye-prebiotic fiber.
I-syndrome e-irritable syndrome
Abantu abaningi bakhononda nge-irritable bowel syndrome - kukholakala ukuthi i-10-20% yabantu ibhekene nalokhu. Indlela efanele yokuphila ingasiza kule nkinga ngezindlela eziningi. Uma iseluleko esiyisisekelo sendlela yokuphila singakusizi, kufanele uxhumane nochwepheshe wezokudla. Ukudla okuphansi kwe-short-chain carbohydrates kungase kukulungele.
Khumbula ukuthi kuvamile ukuthi abantu abanesifo se-celiac baphathwe kabi nge-bowel syndrome ecasulayo. Ukuqinisekisa ukunemba kwe-diangosis, kufanelekile ukwenza ucwaningo olwengeziwe.
Ukushintshela ekudleni kwe-vegan
Njenganoma yiluphi ushintsho lokudla, ukushintshela ku-veganism kufanele kube kancane kancane. Lokhu kunikeza umzimba wakho isikhathi sokuzivumelanisa nokudla okwandayo kwe-fiber. Kubalulekile futhi ukukhipha i-fiber eningi ngoketshezi oluningi ukuze ugcine amathumbu akho esebenza kahle.