Abantu abaninzi, ukusebenzisa iimveliso, banomdla kuphela kwimixholo yamavithamini kunye nezondlo kubo, ukulibala malunga neyona nto ebalulekileyo eyanceda umzimba ukuba uzihlambulule - yi- fiber . Ingenye yezona zinto ziyinxalenye yendlela yokuphila ixesha elide kunye nenkxaso yempilo entle. Ukuze ukwazi ukugcoba le nkunkuma ngobuninzi banele, kubalulekile ukwazi ukuba i-fiber iqulethe.
Ukuqala oko kuyimfuneko ukufumana indlela ekhangeleka ngayo. Ngolwimi oluqhelekileyo loluntu, le nto iyinxalenye ye-fibre izityalo, ezingenakunyuswa ngumzimba wethu. Ngokungafani nezinye izinto, akusizalisi ngamandla okanye iivithamini ezahlukeneyo, kodwa oku akunciphisi ukubaluleka kwayo. I-Fiber ihlukaniswe ibe yi-soluble kwaye ingenasululwazi. Owokuqala - ubeka umgangatho weeshukela egazini, ugcina u-acidity wesisu, ukhusela iingxaki zentliziyo. Okwesibini - kuphucula ubuchule bomathumbu, bukhusela kuzo zonke iintlobo zezifo kunye nokukhuluphala.
Ziziphi ukutya ezizityebi kwifiber?
Iimveliso ezinokutya ezizityebi kwifiber:
- Imifuno . Inani elikhulu lifakwe kwi-squash, ithanga, i-karoti, ikhukhamba, itekisi, iklabishi, iifoloji ezihlaza, iintlobo zemifino.
- I ziqhamo . Kuzo, i-fiber ifakwe kwimo ye-pectin ne-cellulose. Abarekhoda - ii-apula, iipereya, i-plums, ii-oranges, ibhanana kunye neziqhamo zonke ezomileyo.
- Iibhere . Phantse onke amajikijolo yimithombo yefayibha yokutya, inani elifanelekileyo lama-200 g we-raspberries okanye i-strawberries.
- Nuts . Ngenxa yexabiso eliphezulu lezondlo, kungcono ukudla iincinci ezincinci. Uninzi lwazo zonke iilmond kunye neepistachios.
- Iintlobo zonke . Ziyinxalenye yesonka esingenakolweni kunye ne-bran, ziphelisa ngokupheleleyo izinga le-cholesterol egazini. Zama ukongeza izityalo kunye neetyu kumenyu yakho.
- Ubhontshisi . Kuzo, i-fibre ihlaziyekile kwaye ayikho.
Umthamo wemihla kufuneka ungabi ngaphantsi kwama-30 amagremu enkunkuma, nangona kunjalo, oku kufuneka kwenziwe ngokuthe ngcembe. Into ephambili kukunyusa izinga lamanzi okusela, ukuze i-fiber isebenze ngokupheleleyo.
Iimveliso ngefiber kumathumbu
Ukugqithisa ngokupheleleyo ukungonakali kwinkqubo yokutya, kufuneka udle oku kutya:
- izithelo kunye nemifuno, i-bran;
- iifuno zemifuno;
- iimveliso zobisi ezahlukahlukeneyo;
- tshokolethi emnyama.
Abaphandi bathi i-tshokoleta ne-banana zinempahla emihle ye-laxative, ngokungafani namachiza anomdla omnandi kunye novumba. Kungcono ukutya ukutya ngefiber emva kobusuku ngaphambi kokulala. Yonke le mveliso iza kunceda ukwandisa ulutsha lomzimba wonke, ukukhusela amathumbu kwiingxaki nokuseka iinkqubo zomzimba emzimbeni.
Imveliso kunye nefayibha yokutya yokulahleka kwesisindo
Ukulahla ubunzima obuninzi, le nto ayinakulungeleka, kuba kuhamba naye kudala, kwaye ungadli. I-fiber isinceda njani ekulwa nokunciphisa umzimba? Uphando lwezokwelapha lubonise ukuba ukutya kunye nezixhobo ezinobungozi ngokukhawuleza, zizalisa isisu kwaye zikhusela ekudleni. Oku kuthetha ukuba umzimba uya kukhangela ngokukhawuleza amandla angaphezulu okuza kuvela kwi-processed
Ifayibha embi ekudleni yinto eluncedo ngakumbi kunabanye, kuba ihlala emzimbeni ixesha elide kwaye lihlambulule kangcono, likulo mveliso elandelayo:
- iintlobo ezahlukeneyo kunye nezityalo nemifuno kuphela ;
- isonka esiqhekezayo, ibhanti;
- okusanhlamvu okubandakanya ukutya okutya okutya;
- irayisi emnyama, emnyama;
- ngqolowa.
Ukuba ukutya kwakho akunazo iimveliso zefiber, ngoko ulungisa ngokukhawuleza oku kungabi nabulungisa. Emva kwexesha uzakuphawula ukuphuculwa okubalulekileyo kwimpilo.