Imikhiqizo ane-fiber

Imikhiqizo equkethe fiber kuhle kakhulu empilweni yakho, ngoba ukunquma esiswini sakho microflora. Fibre - fibre eziqukethwe izitshalo (izimpande, sifanamsindvo, nezilimo eziyizigaxa, izithelo kanye namahlamvu). Kunezinhlobo ezimbili zama-fibre: encibilikayo futhi zingaxazululeki. Isigaba sokuqala sihlanganisa izinsini yemifino kanye pectins. Kuqukethwe oat ishq, rye isinkwa, okusanhlamvu, izithelo kakhulu nemifino.

Eyesibili: lignin, cellulose futhi hemicellulose. Found in okusanhlamvu, amantongomane, bran. Okunye ukudla aqukethe kokubili fibre encibilikayo futhi zingaxazululeki. Ngakho apula ikhasi iqukethe cellulose futhi uginindela - pectin.

Ukudla ukudla aqukethe cellulose has eziningi eziwusizo. Lezi zihlanganisa:

1) ekuthuthukiseni ukugayeka kokudla;

2) nokuvimbela isifo senhliziyo, kusukela fibre kunciphisa cholesterol;

3) nokuvinjelwa umdlavuza;

4) kwehlisa amazinga kashukela egazini;

5) ikhuthaza kwesisindo;

Okuningi ewusizo wezokudla fibre eziqukethwe imikhiqizo yemvelo. Imikhiqizo efanayo baye baphathwa futhi equkethe izithasiselo fibrous ezifana polydextrose, inulin noma maltodextrin ngaphansi ayethanda.

Abantu abaningi bayabuza: "Yini ukudla ane-fiber," Ngenxa yokuthi kuyasiza empilweni, ukwazi impendulo yalo mbuzo kuyadingeka.

Okune fiber.

semali fibre ezitholakala okusanhlamvu (nokunye okufana nokolweni, oatmeal).

Ngamanye ocebile ukudla fibre kukhona izithelo izithelo. Kuyinto apula kanye amagonandoda, amajikijolo, amagilebhisi, amapentshisi, amapulamuzi, izinsuku, ephistakhiyo, ikhabe, amakhiwane. Imikhiqizo ane-fiber - futhi imifino. Ikakhulukazi ocebile Imicu yotshani wezokudla ulethisi, uphizi, Kale, beet, ubhontshisi, broccoli, amazambane, izaqathe kanye radishes.

Lapho injected pheshana emathunjini, izicubu uqala ukuqonda yonke imikhiqizo imfucuza ukuthi kukhona emathunjini. Empeleni, izinkinga eziningi wokugaya ukudla zingaxazululwa ngaphandle kokusebenzisa imithi, okuyinto ngaphezu imiphumela ezuzisayo emzimbeni kufanele okwamanje futhi side effects, ukugeza ngaphandle amavithamini yakhe, i-calcium nezinye amaminerali ezuzisayo.

fibre ubunjalo ubangelwa yokuthi iqukethe kubaluleke kakhulu trace element eliqondisela pulse ubuchopho - silicon. Ngenxa impahla yayo amakhemikhali Silicon kudala izinhlayiya icala elingase unamathele ngokwabo amagciwane namanye amagciwane, akuzona eyinqaba kwempilo yabantu.

Fibre liyadingeka nakanjani ukuze kube indoda, ngoba ukuba babhekane ngokuphumelelayo ukuheha kanye excreted emzimbeni izinsimbi ezisindayo kanye radionuclides. Ngaphezu kwalokho, kunciphisa izinga cholesterol plasma, ekuvimbeleni ukwakheka amahlule. fibre Kuhle kakhulu kuvusa peristalsis, normalizes microflora ayo. Kuyinto ukwazi ukunciphisa ingcindezi, qondanisa amazinga insulin kanye glucose egazini, ukudweba emanzini, nokunikeza umuntu umuzwa satiety.

Ukuze uqinisekise isamba elanele fibre ekudleni kwakho, odinga ukukwazi kulokho imikhiqizo ane-fiber futhi kulokho ubuningi. Iphathwe ekudleni kufanele kube kancane kancane ukugwema imiphumela engemihle. Kunconywa ukuthatha cishe 20-30 amagremu ngosuku. Imfuneko ukuthola fibre ukusetshenziswa imali eyanele amanzi.

Imikhiqizo ane-fiber udinga ukudla, ngaphandle bazithobisa ukufudumeza ukwelashwa. Ayo, isibonelo, fibre kungaqali, kodwa izithelo fresh kakhulu. Udinga ukudla ukudla okuningi isitshalo ekudleni zihlanganisa ubhontshisi, izithelo ezomisiwe, imbewu, amantongomane, bran wokudla, wokudla iphalishi. Kulokhu, amafutha, ubisi, ushukela, ushizi, inhlanzi nenyama ngokuvamile musa ane-fiber.