Fibre - lena panacea?

Abazinikezele of ukudla okunempilo nendlela yokuphila, ngaphandle kokunqikaza, angabizwa ngokuthi imikhiqizo nethonya elihle ku-umzimba wethu. Phakathi kwabo: izipho fresh bemvelo - izithelo nemifino, kanye salads, izithelo ezomisiwe, lonke okusanhlamvu breads, okusanhlamvu, amantongomane nezinye "okukhona" eminengi enomsebenzi omuhle. Yini kubahlanganisa? umsuka Vegetable, futhi ikhalori ongaphakeme. Ngaphezu kwalokho, zingabantu okune-fibre engaqondakali.

Vegetable fibre noma fibre - kuyinto igobolondo izithelo nemifino amaseli, okusanhlamvu nokuyimidumba, amantongomane kanye imbewu. Yini esiyazisa ngayo le okusungulile yemvelo? Ukuntula imicu yemifino kubangela ukuqunjelwa, eholela ukudakwa eqinile. Ngaphansi kwethonya ushevu onakala esikhumbeni, ukuqubuka futhi desquamation kuso sekuyinsakavukela, izinwele uwela phandle, izinzipho ephukile ... Izazi zokudla ukuthi ubani inzuzo ebaluleke kakhulu fibre: le ngxenye ukudla sitshalo hhayi kugaywe indoda. impahla yayo esemqoka kuye kwaba okubalulekile kakhulu ngenxa ukuzinza zokuphila: anolaka fibre, njengoba "isipanji", ukuhlanza amathumbu kusuka ngaphakathi, ekuthuthukiseni peristalsis "isihlanzo ', ukuvikela indawo emathunjini amancane kusukela isinyathelo ezonakalisayo enzyme. Ngo dietetics yemifino Imicu yotshani - iyisici esibalulekile kokubili ukudla ekwelapheni futhi unempilo.

Inxanxathela wezokudla fibre polysaccharides, ososayensi zihlukaniswe hlobo encibilikayo futhi zingaxazululeki. fibre zingaxazululeki - lokhu bok iseli izindonga, lignin kanye cellulose. Lokhu kwaziswa kwaba cishe enjalo, njengo isiponji, wenabisela lonke ipheshana emathunjini, ubamba ketshezi, anda ivolumu, detoxifies futhi acid, bese uthululela emathunjini. Kuqukethwe ezihlukahlukene imifino, izithelo, kanye okusanhlamvu, okusanhlamvu nokusanhlamvu.

fibre encibilikayo - engokwemvelo gelling ejenti: pectin, izinsini alginaza gelitsellyuloza. Uma esiswini nabo ketshezi, sikhule size sibe jelly. okunama-kilojoule amancane wayo Ukwakheka ivumela ngomlingo eside uhlale indoda lisuthiswe ngaphandle ulimaza sibalo. Kakhulu izidakamizwa evamile iyi fibre ezifana amaphilisi kanye amaphilisi for isisindo ukulahlekelwa. Ngokuphumelelayo Zinciphisa isifiso - umphumela ukuvuvukala ketshezi gel-efana bese ugcwalisa isisu sabo.

Njalo kukhona isidingo ukusebenzisa amaphilisi kanye amaphilisi? fibre ngokwemvelo kwi ukudla: amajikijolo, ubhontshisi, izithelo ezisawolintshi, imbewu ithanga imbewu sunflower, beet, apula, - kuyinto "ukhiye osemqoka" yemvelo, ehlanganisa encibilikayo wezokudla fibre.

Noma yimuphi fibre kudinga ukusetshenziswa esiyisibopho amanzi kuyinsakavukela nsuku zonke: hhayi ngaphansi kuka eyodwa nengxenye amalitha amabili. kusilela Fluid kubambezela imicu amaminerali emathunjini kanye nokulahlekelwa impahla yabo umswakama.

Ngokuba ukusebenza okunempilo emzimbeni ekudleni, izazi zokudla ukweluleka zihlanganisa zombili izinhlobo fibre: encibilikayo futhi zingaxazululeki. Isilinganiso kufanele kube 3: 1, okungukuthi ¾ yokudla kufanele kube fibre zingaxazululeki, futhi ¼ - encibilikayo.

Neminye esebenzisa amaminerali fibre senzeka ngenxa kujwayeleke flora emathunjini, ukugcwaliswa yayo futhi ekunqandeni nokwenziwa carbohydrate elula eziyinkimbinkimbi, kanye amafutha. Ngaphezu kwalokho, fibre aqede umzimba womuntu kusukela eziyingozi cholesterol ngokweqile. Imikhiqizo equkethe ke ngamanani amakhulu, sichichime amavithamini kanye Antioxidants zemvelo, futhi abampofu lipids kanye kilojoule.

fibre zingaxazululeki - le ngxenye bran kanye okusanhlamvu lonke, ikhasi izithelo nemifino impande, imifino eluhlaza kanye salads, amantongomane nokusanhlamvu. A linothile encibilikayo wakhe "abangane" kukhona zucchini, broccoli, apula, ubhontshisi (ezimhlophe futhi zibomvu), ubhamubhamu, amawolintshi, asithena, amagilebhisi, isinkwa esenziwe kusukela okusanhlamvu ahlukahlukene.

Fibre - lena panacea ukusiza ukugcina oda izitsha pheshana emathunjini, ushukela egazini, inhliziyo negazi. Lokhu kusho ukuthi impilo yakho uzoqhubeka iminyaka eminingi ezayo!