Fibre ukudla - esiphundu, ewusizo

Izinzuzo ukudla okunempilo, sihlale ukuphinda eziningi. Kuyini ukudla fibre, ungcono ingabe inazo? Lokhu ukudla kubalulekile ukuze umzimba. It is wafakazela ukuthi ukusetshenziswa kwalo njalo kunciphisa ingozi yomdlavuza. Ngqo abesifazane kunciphisa kungenzeka nomdlavuza webele. ukudla Plant aqukethe eningi amafutha enempilo, futhi lokhu okuye kwabonakala emazweni amaningi. Ngokwesibonelo, eFinland bakhathazeka kakhulu ngempilo yabo, futhi ukudla okunamafutha ezinhle kanye nemikhiqizo equkethe Imicu yotshani kuyinto ejwayelekile. Futhi e-US, futhi, amafutha kwasekuqaleni, kodwa abanendlela ezisetshenziswa ukudla, ungenalo umsuka yemifino, njengoba kufakazelwa izibalo izifo oncological.

Lapho kutholakala?

Noma yimuphi ukudla yemifino kuhlanganisa ukubunjwa yayo ketshezi fibrous. Chief phakathi kwabo - kuyinto pectin, i-cellulose, yi-keratin, hemicellulose, lignin. Ngesisekelo le ukudla achazwayo indlela yokudla ehambisana nempilo eziningi. Ukukhetha edingekayo Ukudla nesikhathi athembele ngokuphelele izimfanelo umzimba.

Kanjani ukudla fibre?

Kwake kwathi ngo-umzimba womuntu, fiber is cishe hhayi kugaywe. Ngenxa yalokhu, izinto kujwayeleke wamathumbu umsebenzi, okwandisa peristalsis yayo, ukwenza njenge binders ngoba izinto eziyingozi kanye nemikhiqizo elibi. Bona bazogcwalisa microflora ebalulekile izinto zokudla, ukunciphisa amazinga egazi cholesterol.

ukudla Fibre. Yini ukudla fiber:

• isinkwa kanye bran noma bran ifomu okumsulwa;
• yemifino noma izithelo izikhumba (okuqukethwe cellulose);
• gum Guar;
• ubhontshisi, ummbila, apula;
• beet, isinkwa indawo, upelepele, ubhanana (hemicellulose);
• ubhontshisi oluhlaza, izaqathe, amapentshisi, brazil nati, sitrobheli, amazambane (lignin);
• amahlumela oluhlaza, okra, yefilakisi, comfrey (iqukethe mucilage);
• beet, izaqathe, iklabishi, apula (pectin).

Lezi, kanye neminye imikhiqizo eminingi kuzoletha kwabazuzisa kakhulu ngayiphi indlela umzimba.

ukudla Fibre, uhlu izinguquko emzimbeni ushukunyiswa yiwo:

• Kuhlanganisani umzimba, futhi okubaluleke;
• It uxhuma amanzi, okubangela ukuvuvukala imikhiqizo;
• It ubamba ubuthi kuzisusa.

ukudla

Ukuze ukusetshenziswa udinga ukudla ngelanga ezingaphezu kuka-65% ukudla okunempilo (eluhlaza), futhi 35% imikhiqizo kuncike ukucubungula. Kubalulekile okunomsoco - kuba phambi okusanhlamvu noma isinkwa wholemeal, ubisi, imifino kanye namantongomane. Ngezinye izikhathi ungase udle amaqanda, inyama, inhlanzi. Kodwa imikhiqizo selwenziwe, ezifana noshukela nofulawa peklevannaya akuvunyelwe nakancane.

ngokucophelela

izinzuzo Fibre ukudla, kodwa overabundance yayo kungabangela kabi. Ngokwesibonelo, umthelela ukubuyisa emathunjini. Noma yimuphi Ukudla, uma ningakholwa ngekhono lazo ukuqala izinsuku ukudla. Ukuze ekudleni kwakukuhle, hhayi ukulimaza umzimba, kubalulekile ukulinganisela ekudleni. Fibre ukudla asetshenziswe indlela yokudla ehambisana nempilo ezifana okusanhlamvu izinsuku eziyisikhombisa, izithelo nelayisi kanye banana-apula. Nokushoda enjalo okuphula ukudla zibonakala hhayi kuphela emsebenzini amathumbu, kodwa futhi kwandisa ingozi yesifo senhliziyo, umzimba.