I-fiber noma i-fiber yokudla yi-carbohydrate eyinkimbinkimbi edingwa ngumzimba wethu. Ikakhulukazi amathumbu, lapho i-fiber inikeza umsebenzi ogcwele, ongaphazanyiswa. Njengoba igcwele umswakama, i-fiber iyavuvukala bese iyaphuma, ihamba nayo nokudla okungadliwe kanye nobuthi. Ngenxa yalokhu, ukumuncwa kwesisu namathumbu kuyathuthuka, amavithamini adingekayo nama-microelements angena emzimbeni ngokugcwele.
I-Fibre nayo iyakwazi ukukhuthaza izinqubo zemethabolikhi zomzimba wethu, ezinomphumela omuhle ezingeni le-cholesterol ne-insulin egazini. Ukudla i-fiber ekudleni kuvimbela i-oncology yamathumbu, ngoba, ngenxa yokuhlanza okusheshayo, izinto eziyingozi azinaso isikhathi sokulimaza izindonga zalesi sitho.
Ibhonasi esobala yokusetshenziswa kaningi kwe-fiber ukwehla kwesisindo nokuvimbela ukuqunjelwa. Ngenxa yokwanda kwe-peristalsis, amathumbu asebenza ngokuzikhandla futhi amafutha awanaso isikhathi sokufakwa kahle, afakwa ngamasentimitha athe xaxa emzimbeni.
Ukugwema umphumela ohlukile - ukuqunjelwa, isisindo nezinkinga ngezihlalo - ngenkathi uthatha i-fiber, udinga ukuphuza amanzi amaningi.
I-fiber itholakala kuphi
I-Fibre iyancibilika futhi ayincibiliki. I-Soluble ibeka amazinga e-glucose ngokwejwayelekile, futhi i-insoluble ixazulula izinkinga zokuhamba kwamathumbu. I-fiber encibilikayo igcwele imidumba, kuyilapho i-fibre engancibiliki itholakala kwimifino, izithelo, i-bran, amantongomane nembewu.
Isinkwa esisanhlamvu sonke, ipasta, nokusanhlamvu okuphelele okusanhlamvu kukhona ifayibha ephezulu. Ekhasini lezithelo nemifino, ngenkathi kushisa kakhulu, enye ifayibha yokudla iyawohloka. Imithombo ye-fiber amakhowe namajikijolo, amantongomane nezithelo ezomisiwe.
Izazi zokudla okunomsoco zincoma ukusebenzisa okungenani ama-25 amagremu we-fiber ngosuku.
Izincomo zokukhulisa i-fiber ekudleni
- Yidla imifino nezithelo ziluhlaza; lapho upheka, sebenzisa indlela esheshayo yokuthosa noma yokupheka;
- Phuza ama-juice nge-pulp;
- Yidla okusanhlamvu okuphelele ne-bran ngesidlo sasekuseni;
- Faka izithelo namajikijolo ephalishi;
- Yidla imifino njalo;
- Ncamela okusanhlamvu okuphelele;
- Faka ama-dessert ngezithelo, amajikijolo namantongomane.
Iqedile i-Fiber Supplement
I-fiber, ethengiswa ezitolo, ayinazo zonke izinto ezihlanganiswa nezinye izinto. Umkhiqizo obukhethwe kuwo awunanzuzo emzimbeni. Ngenye indlela, ungasebenzisa i-bran noma ikhekhe ekucubunguleni imifino nezithelo - i-fiber enjalo ingasiza ekwelapheni umzimba wakho.
फायबर चे अन्न कोणते