Kwiminyaka ye-70 yee-cent elidlulileyo, ukulahleka kwesisindo kunye noncedo lwe-fiber yintloko ephambili ye-dietetics. Nangona kunjalo, kamva, izidlo eziphezulu ze-fiber zatshintshwa kunye neeprogram ze-carbohydrate kunye neeprogram zokutya eziguquguqukayo ezithembisa ukulahlekelwa yimiphumo yesantya esheshayo.
Namhlanje, ukutya okunotye kwi-fiber, ukubuyela ngokuzithemba kwindawo yokutya okunempilo - njengemfihlo yokulahlekelwa ubunzima obunzima kwisizukulwana se-millennium entsha. Makhe sibone ngokucacileyo ukuba isellulose ilungile kangakanani ukulahlekelwa isisindo.
I-Fiber kunye nokulahleka kwesisindo
I-Fiber (amanye amagama - iintlobo zezityalo, i-cellulose) enye yezinto zokutya zezityalo. Ukugaya nokugaya umzimba wethu awukwazi. I-Fiber ihlukaniswe ibe yi-soluble kwaye i-insuluble.
I-fiber encubungeleyo, edibeneyo nesisu kunye ne-liquide, iya kuba uhlobo lwe-jelly-oluzalisa isisu, ushiya ukuziva utyhafile ixesha elide. Le yindlela indlela i-fiber isebenza ngayo ukunciphisa, kuthengiswa ngefomethe okanye iifomsile.
Ifayibha e-Insuluble ishiya umzimba ngendlela efanayo njengoko ingenayo. Ukuphuza umbane kunye nokuvuvukala, izenzo ze-fiber ezingenayo i-broom - ukuhlambulula intumbu nokuthatha yonke into enetyhefu kunye ne-acids eqokelelwe emzimbeni kunye neziqulatho zayo.
Kufuneka kuqatshelwe ukuba malunga nayo yonke imifuno, izithelo kunye neenhlamvu ziquka zombini iintlobo zefiber. Kodwa ukutya, kubalwa ngokuthe ngqo ekulahlekeni kwesisindo, kungcono ukwakha ngendlela equlethe i-75% yefiber e-insoluble kunye ne-25% - i-soluble.
Imithombo yefiber engenayo i-nuts kunye nembewu, i-bran, i-salads kunye nemifuno yombala omnyama omnyama, imifuno engcambu, iziqhamo (ininzi yazo yonke-i-peel yabo), i-grains epheleleyo.
Imithombo ye-fiber e-soluble: ii-oranges, ii-apula, i-grapefruits, i-plunes kunye nezinye izithelo ezomileyo, iidiliya, i-zucchini, i-broccoli, iimbotyi, isonka esininzi.
Ngakanani ifayibrari oyifunayo ngosuku?
Ukutya okunokulinganisela kufuna ukuba yonke imihla sinike umzimba wakho 25-35 igramu zefiber.
Masakhe uluhlu lweemveliso ezi-5-iingqungquthela ekugcinweni kwefayibha ezingenakulungeleka ekudleni kokukhula okuncinci:
- i-avocado (1 ubukhulu obuphakathi) - 11.84 amagremu;
- ingqolowa yonke ingqolowa (1 indebe) - 19.9 amagremu;
- Ubomvu obomvu (Mexican) (1 indebe) - 13.3 amagremu;
- i-lentile ebomvu ebilisiwe (1 indebe) - 15.6 amagremu;
- i-oats (1 indebe) - 12 amagremu.
Ukutya kwi-fiber yemveliso yoshishino
Abo bafuna ukunciphisa umzimba bangaphinda bafeze ukutya kwamafutha aseSiberia. Yimveliso ekulungele ukusetyenziswa ngaphandle kweyiphi imveliso yamakhemikhali. Isiseko saso siyi-fiber yeesinkwa, apho kufakwe khona imifuno yemifuno yeziqhamo okanye amajikijolo. Ukusetyenziswa kwefibrabhu yaseSiberia yonke imihla kungenamkhawulo. Esi sidlo sinokulungileyo ngenxa yokuba sichazwe ngempumelelo.
Ngaphandle kweSiberia, kuthengiswa kukho i-fiber ngqolowa-leyo ikwajoliswe ekulahlekeni kwesisindo. Kule meko, sithetha ngomkhiqizo wemvelo, apho kukho iintlobo ezahlukeneyo zityalo, izityalo, amajikijolo kunye neziqhamo.
Ezi zidlo zisekelwe kwinto yokuba i-fibre eyenziwe ngokufanelekileyo (i-3-4 tablespoons) incibilika kwiglasi yaluphi na utywala (ubisi, i-decoctions, i-teas, i-juices) kwaye isetyenziselwa isidlo sakusasa, i-tea mva okanye isidlo sakusihlwa.
Ekugqibeleni, songeza ezi zilandelayo:
- Yidla i-fiber yokutya kwasekuseni-oku kubalulekile ukulahlekelwa isisindo. Uphando lubonisa ukuba emva kwesidlo sasekuseni esinezityebi, sidla iikhalori eziyi-175 ngaphantsi kwesidlo sethu esilandelayo.
- Izazinzulu kwiYunivesithi yaseOxford zifumene ukuba abafazi abalandela ukutya kunye ne-high fiber content, ngokuqhelekileyo, banomlinganiselo wemizimba ye-21.98. Nangona abo basetyhini badla inyama baze banamathele ekudleni okungenasityebi
i-fiber, yenza isalathiso se-23.52. - Musa ukuya kwidlo ephezulu yokutya ngokukhawuleza. Ukuba unesifo esilumkileyo esiswini okanye isaziso sokuthi emva kokutya i-fiber, uziva ungakhululeki - njengesifo sohudo, ukuqhaqhaqhayisa kunye nokuvakalelwa kwenyameko, ukwandisa ukondla kwe-fiber ngokuthe ngcembe, ukongeza ekudleni kwakho ama-gram angama-5 ngeveki nganye.
- Umxholo ophezulu wefayibha ekudleni kwakho kunokubangela ukuqhaqhaqhafaza, isisongomso kunye nesisu esiswini. Nangona kunjalo, ukufumana iingxaki zolu hlobo, ukusebenzisa i-fiber kufuneka kudlule i-45 grams ngosuku. Kukho nawuphi na, amanzi anciphisa le mpawu engafanelekiyo.