Fibre Ukudla - iyini inzuzo?

Fibre kubalulekile kuwo wonke umuntu, ngoba kuyadingeka ukuze impilo enempilo umzimba, kodwa kuyadingeka ikakhulu kulabo abafisa ukuba unciphise umzimba futhi ulethe isisindo sakho emuva evamile. Wonke umuntu ufuna ukuba enhle umzimba mncane, futhi ngenxa yalokho abantu abanquma ukuba ulahlekelwe isisindo unomphela, kudingeka fibre. Ukudla kuyinto ekahle, ngoba ubonisa umzimba konke engadingekile futhi ezingadingekile, ekuvimbeleni amafutha ngaleyo ndlela imali ezindaweni okungafunwa. Kulokhu, ngeke neze ube umuzwa njalo yindlala, njengoba e ukudla okuvamile. Fibre Ubuye Kusizuzisa emzimbeni - kunciphisa ingozi yesifo senhliziyo, ngisho ukwehlisa amazinga kashukela egazini, it is yini ohlushwa ukugula ezimbi kakhulu njengesifo sikashukela.

Fiber ngesizathu kwesisindo - inketho ekahle kokubili satiety (it aba maningi aze ahlanganise esiswini, kanjalo abacindezela indlala) nokuzuza ukuze umzimba (kunciphisa cholesterol egazini futhi kususa ubuthi ubuthi). Futhi fibre nezinsiza ukugaya ngoba iqukethe eziningi isitshalo endwangwini, bese siyehla ukumuncwa amafutha kanye carbohydrate, ukwehlisa insulini ezingeni, ekhuthaza sebethule fat ezindaweni ezingadingekile. Ngakho-ke, fibre kakhulu efanelekayo kwesisindo.

Imikhiqizo eminingi aqukethe fibre ezidingekile kwesisindo. Ikakhulukazi eziningi iklabishi, ulethisi, ubhontshisi, izithelo, amantongomane, izimila zasolwandle isipinashi.

Uma unquma ukuba babe slimmer, uhlele njalo izinsuku ngokuzila ukudla-apula. Apula aqukethe obuningi fibre Ukudla. Ngalezo zinsuku ngeke adle noma yini enye, kudingeka sivele uphuze kakhulu lamanzi esiphethu ngaphandle igesi noma fresh yemvelo apple juice. I-apula kungenziwa kuphekwe ngezindlela ezahlukene - ephekwe eziko, ukulungiselela amazambane ecubuziwe, wagcoba kubo on a grater, njll Uma unquma "ahlale" on ukudla izinsukwana, ngosuku lwesibili ungakwazi ukwengeza yogurt kancane fat-free. abangamakhulu amabili amagremu kwanele.

Bran (eSiberia fibre neminye) kuyindlela ephumelela kunazo kuzuzwe isisindo ukunciphisa. Ziyakwazi ongaphakeme kakhulu kilojoule eziningi zemithi engamakhambi wezokudla fibre. ESiberia fibre Ukudla uqukethe amavithamini ewusizo futhi ahlanze umzimba ubuthi, iqukethe zemicu okusanhlamvu berry, ke ayinazo izinto eziyingozi futhi udayi futhi isilungele ukusetshenziswa.

Ukuze sithole ifomu ezikhangayo ubuye efanelekayo kakolweni fibre Ukudla. Iphinde normalizes ukugaya kanye amazinga cholesterol egazini, eqeda ukuqunjelwa kanye isiza kanjani ukulwa ukukhuluphala. On bran Ukudla uhlale amaviki ambalwa. Ngo usuku njalo ngemuva kwamahora amathathu ukuba baphuze ingilazi kefir noma yogurt nge fibre wanezela. Ukuze uthole imininingwane eyengeziwe mayelana nokusetshenziswa fibre ungafunda ku iphakethe. Ngaphambi kokuqala isicelo fibre udinga ukuvakashela udokotela wakho futhi uxhumane naye ngoba kwezinye izifo, ezifana isilonda esiswini, it is contraindicated e reception.

Yini yi uyonika engayitholi njalo fibre ukudla? isisindo ukunciphisa, ukubuyiselwa isisu namathumbu ukuze isebenze kahle, amazinga evamile ushukela cholesterol egazini, zisusa ubuthi ilinganiselwa ukwanda ukungatheleleki isimo izinwele kanye isikhumba, ekuthuthukiseni ithoni yayo, nokuvinjelwa kwezifo sina - konke lokhu ngeke sifinyelele ngokusebenzisa fibre njalo ukusetshenziswa e ukudla. Kunalokho, fat and eqotho uzhinaprinimayte fibre, buhlanjululwe in kefir, yogurt noma ingilazi yamanzi - futhi umphumela akuyona eside ukulinda! By endleleni, ungakhohlwa ukuthi ngemva lesithupha ntambama akukho ezifiselekayo, inkomishi yogurt noma elibilile ubisi Baked kungenzeka ngehora. Inhlanhla yokuthola sibalo kamnandi umuzwa emangalisayo!