Abafaki bezondlo zokutya kunye neengcali kwizinto ezahlukahlukeneyo zokulahlekelwa ubunzima baye bakholelwa ukuba i-fibre yinto engummangaliso kunye noxolo, xa kuziwa ekulahlekelweni ubunzima. Zingaphi izihlandlo ozivile ukuba ekudleni kwakho kufuneka udibanise ukutya okucebileyo kwi-fiber, bathi, oku kunceda ukunciphisa umzimba. Kodwa umbuzo othi "kutheni" uphazamiseka kwaye uhlala ungaphendulwa. Namhlanje siza kukuphendula malunga nenani lemibuzo engacacileyo: yintoni i-fiber kwaye apho ichithwa khona, kwaye nokuba kutheni kukufanelekile ukuzalisa ukutya kwayo.
Ziziphi iifayili kwaye ziziphi iintlobo zayo?
Okokuqala, i-fibre yinkimbinkimbi (ihamba kancane) i-carbohydrate, equkethe i-polysaccharides kunye ne-cellulose. I-Fiber yintyatyambo, izithelo, imifuno, izityalo kunye nembewu. Ngokuxhomekeka kwiintlobo zefiber, yenza imisebenzi emininzi. Kukho iintlobo ezimbini zefiber kwiimveliso:
- i-soluble;
- engabikho.
Izinzuzo
I-fiber e-soluble imelana kakhulu ne-enzymes yethu yokutya, kuthatha umzamo omkhulu ukugaya isisu. Olu hlobo lwefayibha lujongene nobude be-carbohydrates, ngoko, kuthintela izibonda zeswekile egazini. Ukongezelela, ukusetyenziswa rhoqo kwefayibhile enqabileyo kwiindawo zokutya kubonisa ukuba i-microestyle intestinal.
Olu hlobo lwefiber lukhusela umdlavuza wesisu, kuba lubopha ubuthi kwaye lususe kuwo emzimbeni, ungavumeli ukusebenzisana neeseli zethu. I-fiber e-soluble isebenza njengesisombululo sokukhusela i-atherosclerosis, kuba iyanciphisa umgangatho we-lipoproteins ophantsi kwaye ikhulisa imveliso ye "cholesterol" efanelekileyo.
Ifayibha e-insoluble ikhutshwe emzimbeni ngendlela engatshintshiyo. Umsebenzi wayo kukukhupha emathunjini kwaye wenze umsebenzi olahlayo. I-fiber engenayo i-insuluble ifana nesiponti-ehlangene namanzi, iyakwanda ngokomlinganiselo, ngaloo ndlela, isisindise ngokuqhaqha.
Ukusetyenziswa rhoqo kweemveliso kunye nefiber engekho nto kungagcini nje ukukhulula ukutyunjwa, kodwa kwakhona kufaka inqaku elincinci kwi-rotation of food kwisisu - engagciniweyo kwaye kungekhona ngexesha lokutya, iqala ukubola kwaye isebenza njengendawo efanelekileyo yokuphindaphinda kwamagciwane. I-Rot ne-toxins zingene egazini, ekhona, kakade, ayiyihlazo.
IFiber kwiimveliso
Ngoku, ngokukodwa kwimeko, okanye malunga nayiphi imveliso equkethe i-fiber.
I-fiber e-soluble ifumaneka kuzo zonke ukutya, ukutya, izityalo, izantyambo. Imithombo ephambili yefayibhile yunqabileyo yile:
- iphalaji - engahlanjululwanga kwaye "kungekudala ukupheka";
- ibhanki;
- iimbotyi, iilentiy , iilanti;
- ukutya okupheleleyo kunye nomgubo;
- Iintyatyambo nemifuno-iqulethe kuphela i-soluble, kodwa i-fiber engenayo;
- amantongomane.
Umthombo oyintloko wefibha engenayo i-imbewu. Imbewu ye-Flax kunye nembewu yeengqimba, imbewu yeesame iya kugcinwa ukusuka ekubambeni. Ipunipoon enye ye imbewu iqulethe i-quarter of the daily dose of fiber.
Ngaba kuyafaneleka ukugxininisa ukuba umxholo wefibre ekudleni kuxhomekeke kwinqanaba lokusebenza kwazo. Okokuqala, inxulumene nemveliso ecocekileyo - irayisi, i-buckwheat, i-oats, iswekile, umgubo. Yonke into emhlophe - ayinayo i-fiber, njengoko "ubunyulu" bezinhlamvu, nje, kubonisa ukucoca kwabo ukusuka kwinqanaba elingaphandle - i-husks, eyimithombo yefiber.
Ngako oko, khetha iil analogues ezicatshulwayo, zincinci kwaye zi luncedo ngakumbi.
Thenga ukutya okuqulethe i-fiber akwanele ukunciphisa umzimba. Umbuzo wendlela esiya kubalungiselela ngayo. Ngaba unakho ukungabaza malunga nefiber kwiibhontshisi ozipheka iiyure ezingama-3? Ngokuchanekileyo, oko kukuthi, akukho nqabileyo inokumelana nokupheka okude. Indlela efanelekileyo kakhulu yokushushumbisa unyango, kunye nokugcina i-fiber, kunye nawaphi na amavithamini kunye nama-amino acids - uyangena. Ukuze ulondoloze iinzuzo zeesinkwa kunye neepulsi, zenze zibe ngobusuku ngobusuku emanzini. Ngomso kusasa uza kufumana iilizo ezenziwe ngokulungelelanisiweyo, okufuneka ufune ukudlula ngamanzi abilayo.