Iifayili zeZidlo

I-fiber dietary yinxalenye ebalulekileyo yeemveliso ezingenako ukugaya i-enzyme zesisu namathumbu. Ziqulethwe kwiimifuno, iziqhamo, i-peel yeembotyi, kunye negobolithi yembewu kunye nezityalo. Iimbumba ezinamafutha zifakwe kwiluhlu lwezinto ezincedo kakhulu eziyimfuneko ekusebenzeni ngokuqhelekileyo komzimba.

Kutheni sifuna iifayili zokutya?

Ezi zinto zi-polymers ze-monosaccharides kunye neziphumo zazo. Ufumana umzimba wabo kuphela ngenxa yokutya kwemvelaphi yezityalo. Ngokuqhelekileyo, iifayibrari zondlo ziyakwazi ukwahlula kwi- fiber , kunye ne-soft-pectin.

Ezi zinto zibalulekile kumzimba, kwaye izazinzulu ziye zatshengisa ukuba xa umntu edla rhoqo ukutya okuqukethe i-fiber, uya kuphila ixesha elide kwaye enempilo. Ukusetyenziswa kwefayibha yokutya kubangelwa ukuba kunciphisa ixesha lokufumana ukutya okunye kwisondlo sokutya. Zingafaniswa ne-whisk, ehlambulula i-toxins, iimveliso zokubola kunye nezinye izinto eziyingozi ezivela emzimbeni. Ngokuqhelekileyo, umsebenzi wendlela yokutya yokutya iyaphucula. Ukuba ukutya kuqulethe inani elincinci lamagqabi angamaqhekeza, kunokukhokelela ekuziqhenqeni okungapheliyo kunye neengqumbo, umhlaza wekolon, ukukhuluphala, kunye nokwandisa ama-cholesterol egazi.

Indima yefayibha yokutya yomzimba:

1. Iimveliso ezinamafayibhile afuna i-chewing ende, evuselela i-salivation, kwaye iphinde iphucule umsebenzi wesisu kwaye inceda ukuhlambulula amazinyo.
2. Iyanciphisa inani "elibi" le-cholesterol ne-bile acid.
3. Ukuchasana nokuxutywa kweswekile egazini, ebalulekileyo kubantu abane-type 2 yeswekile.
4. Ukukhuthaza ukukhutshwa kwezitropu ezinzima, i-toxins nezinye izinto eziyingozi emzimbeni;
5. Igcina amanzi kwaye inceda amathumbu ukuba angenanto.
6. Unceda ukuhlanganiswa kwezixhobo ezincedo kumzimba, obangela ukuqiniswa kwe-immunity.

Ngokwahlukileyo kuyimfuneko ukuxelela malunga nokusebenza kwemibhobho yokutya yokukhula. Okokuqala, ukungena emzimbeni, banda ubungakanani, obukuvumela ukuba ugcine ingqiqo yokugqiba ixesha elide, oko kuthetha ukuba akuyi kubakho ixesha elide. Okwesibini, iifayili zokutya zenza i-microflora idibanise iivithamini ezifunekayo, i-amino acid nezinye izinto ezibalulekileyo.

Imithombo yefayibhile yokutya eyamafutha

Isiqulatho sefayili imihla ngemihla ubuncinane ama-35 g. Ukubonelela ngomzimba ngale mali, landela ezi ngcebiso:

1. Ekudleni kufuneka kubekho izithelo kunye nemifuno. Kufuneka ikhunjulwe ukuba ukunyuka kwexesha lokunyusa kubangela ukutshatyalaliswa kwefayibha yokutya. Eyona ndlela ingcono yokucima.
2. Ukuba usela amajusi, khetha ikhetho.
3. Ikusasa elisemgangathweni ngumsebenzi we-porme. Kule meko, umzimba ufumana malunga ne-gramu ye-fiber. Ukuba ubeka kwiinqununu zeplaji yezithelo ezomileyo okanye amajikijolo, ungongeza enye iminyaka emi-2 ukuya kweyesihlanu.
4. Yiza kwimenyu yakho yemifuno.
5. Ukuba ukutya kuncinci kwi-fiber, ke ungangeniseli ngokukhawuleza umlinganiselo wayo kwixesha elifunekayo, yenza ngokuthe ngcembe. Ngenxa yokuba i-fiber yokutya ayikwazi ukuzuza kuphela, kodwa inokulimaza. Umzimba awuyi kuphinda ulahleke iimbumba ezininzi ngokukhawuleza kwaye oku kuya kubangelwa ukuqothulwa. Ngenxa yoko kubalulekile ukuba uphuze amanzi amaninzi, umgangatho wemihla ngemihla awukho ngaphantsi kwama-1.5 litres.

Kuyafaneleka ukukhomba, ukuba "amalungiselelo e-fiber", athi abanye abavelisi bathethayo, akunakuncedo ngokupheleleyo kwimizimba kwaye ayithwali naluphi na inani lezinto eziphilayo.

Imiphumo yokusetyenziswa ngokugqithisileyo kokutya okuqukethe i-fiber diet:

1. Kukho ukubetha nokwandiswa kwegesi.
2. Ayivumeli ukuba izityela kunye nezinye izinto zifakwe emathunjini.
3. Uhudo luya kwenzeka.
4. Ngokusetyenziswa ixesha elide, ukukhutshwa kwamathumbu kubonakala, oku kungakhokelela ekusebenzeni.