Uhlu lokudla olunefayibha. Imfuneko yansukuzonke yefiber

I-fibre ema-70-80s ekhulu lokugcina emisebenzini yesayensi yayivame ukubizwa ngokuthi i-ballast substance, ngoba ayithwali amandla e-organic. Kodwa-ke, kamuva kwatholakala ukuthi i-fibre yokudla (elinye igama le-cellulose) linomthelela othize emisebenzini yamathumbu: bayathuthukisa ummoya, bakhuthaze ukususwa kwezinto eziyingozi, njalo njalo. Namuhla, uhlu lokudla olunezifiber luhlala lukhona kulabo abafuna ukuhola impilo enempilo.

Ballast ewusizo

I-fiber ye-dietary iyinxenye yokudla engagciniwe yizimfihlo zomuthi wamathumbu omuntu. Lesi sakhiwo sibenza singabi namsebenzi, ngokugcwalisa izimpahla zomzimba zomzimba. Ngesikhathi esifanayo, ngenxa yakhe, ukudla okune-fiber (ithebula elingezansi) kungashukumisa umsebenzi wamathumbu. Phakathi kwezindawo eziwusizo ze-fibre yokudla nazo ziyizi:

• Ukukhuthazwa kwe-bile excretion;

• Ukuncintisana kwe-cholesterol ngokweqile;

• Ukuhlanza umzimba we-toxin;

• Ukudala umuzwa wokukhathala.

Umsizi ekulwa nezifo

Esinye sezifo ezivame kakhulu zesimiso sokugaya umzimba namuhla ukuqothulwa. Indlela yokuphila yangasese iyasiza ekuthuthukiseni lesi sifo, futhi yena, naye, uphekisa ezinye izifo ezingathandeki. Ukufakwa kokudla okunomsoco ophezulu ekudleni kuyindlela enhle yokuvimbela futhi ngezinye izikhathi ukuphatha (kunezifo lapho i-cellulose, ngokuphambene nalokho, iphikisana).

I-fibre yezinkukhu kumele ifakwe ekudleni kwabantu abanesifo sikashukela. Ama-fibre anciphisa isidingo sokujola i-insulin, ngokukhulisa ukumelana (ukuzwela) kwamaseli kulokhu. Izindwangu zokudla zilawula izinga likashukela ne-cholesterol egazini, ukuze izinga labo linciphe. Indawo yokugcina yenza abasizi abathembekile ekulweni nesisindo esiningi.

Ngaphezu kwalokho, i-fibre kusiza ukunciphisa ingozi ye-hemorrhoids ne-cholelithiasis. Muva nje, izidumbu ze-gastroenterologists ziyaqhubeka zikhuluma ngezinzuzo ezingenakuphikwa ze-fiber yokudla ekulwa nomdlavuza wekoloni.

Izinhlobo ezimbili ze-fiber

Izindwangu zokudla zihlukaniswe zibe zincubhe futhi zingenasifo. Umphumela wabo emzimbeni uhlukile. Ukuthungatha, noma "okulula", amafayili yi:

• I-Pectin;

• I-Gum;

• I-Dextran;

• I-Aragoza.

I-fibre yalolu hlobo iyakususa izinto eziyingozi emzimbeni, ikhuthaza ukuphulukiswa kwe-mucosa emathunjini nokunciphisa izinqubo zokubeka izinto. Izintambo zokudla ezingenayo i-motility zithuthukisa i-motility ye-tract digestive, zisuse i-cholesterol, yande ukhiye we-bile. Zihlanganisa:

• I-cellulose;

• Hemicellulose;

• Lignin.

Uhlu lokudla olunefayibha

Ukudla kwemifino kucebile ezintweni ze-ballast. Okuqukethwe kwefriji esikhumbeni sezithelo ezintsha kuphakeme kakhulu kunanani laso epulp. Lo mthetho usebenza nakwezokusanhlamvu: ilayisi elibomvu, imikhiqizo egcwele okusanhlamvu ihlanganisa izintambo zokudla okuphindwe izikhathi eziningana kunalezo eziye zenziwa ukukhiqizwa kwezimboni. Ziwusizo ekugayeni kanye nezithelo zomisiwe: omisiwe, ama-aprikoti omisiwe, umlimi omuncu, ama-apricot. Imifino eline-fibre yizinhlumela zaseBrussels kanye neklabishi omhlophe, beet, izaqathe, amazambane kanye utamatisi. Njengomthombo we-fibre yokudla, ungasebenzisa izinhlobonhlobo zamantongomane, imbewu ye-sunflower noma amathanga, amakhowe namajikijolo.

Namuhla, emashalofini ezitolo ungathola noma yikuphi ukudla okunefayibha (itafula elibonisa inani le-fibre ngalinye ngamagremu angu-100 womkhiqizo linikezwe ngezansi). Enye yezintandokazi zalesi parameter iyinhlamvu. Ngomthamo wefayibha abadlula kakhulu imikhiqizo eminingi.

Imfuneko yansuku zonke

Ochwepheshe bathi usuku nosuku umuntu kudingeka adle ama-25-40 g we-fibre. Izinga lansuku zonke liyahlukahluka kuye ngokuthi ubudala bomuntu nesimo somzimba wakhe. Inani eliphakanyisiwe labesifazane liyi-25 amagremu ngosuku, ngamadoda - 40 g. Ngemuva kweminyaka engama-50, inani le-fiber elidliwe yi-gastroenterologists leluleka ukwehla, ngoba kubantu asebekhulile kaningi kunciphisa emisebenzini yomathumbu.

Ukubonisana kochwepheshe kuyadingeka

Namuhla, i-fibre ingathengwa ekhemisi ngendlela yokulungiselela amalungiselelo akhethekile aqukethe i-fibre egazini engahlanganisi futhi engasetshenzisiwe. Bakuvumela ukuba ugcwalise ngokushesha isidingo somzimba sokuxubha izinto. Nokho, akudingekile, emva kokufunda ngezinzuzo ze-fiber yokudla, ngokushesha ugijime esitolo. Imithi ekhethekile, kanye nezithelo, okusanhlamvu kanye nemifino, ecebile fiber, ingaletha kokubili inzuzo nokulimala. Ngakho-ke, gastroenterologists kanye nutritionists batusa kancane kancane ukwethula izitsha zokudla izithako aqukethe inani elikhulu fibre yokudla.

Kunezinhlobo zezifo lapho uhlu lokudla olunefayibha luhlu lwezingqinamba. Lokhu kufaka:

• Izifo ezihambisana nokuvuvukala kwesisu nesisu somzimba;

• Izifo ezithathelwanayo ezithathelwanayo;

• Ukusakaza kwegazi okunganele.

I-grapefruit, i-apula, iklabishi, utamatisi, ama-strawberries, okusanhlamvu, i-bran nezinye ukudla eziphezulu fiber kungabangela imiphumela engavamile uma isetshenziswe ngokweqile:

• Ukuvimbela nokwandisa ukukhiqizwa kwegesi;

• Ukuthuthukiswa kwezinqubo zokuvutshelwa emathunjini;

• Ukuphulwa kokumuncwa kwamavithamini nezinye izakhi.

Ungashintshi ngokungazelelwe imenyu evamile

Ngesinye isikhathi amantombazane afunde ngezinzuzo ze-fiber yokudla futhi afunde uhlu lokudla olunefayibha ngokushesha ushintshe ekudleni okusha. Ngokuvamile, ushintsho olunzima kangaka kwimenyu luholela emiphumeleni engathandeki okukhulunywe ngenhla: ukuqhuma nokwandisa ukukhiqizwa kwegesi. Gwema izigameko ezinjalo kuzosiza ukwandisa kancane inani lemfibha ekudleni. Isabelo semikhiqizo ecebile ukudla sikhula kancane nsuku zonke. Ingxenye ebaluleke kakhulu yenqubo ukuqapha ngokucophelela ukusabela komzimba.

Indlela yokwandisa inani le-fiber ekudleni

Izindwangu zokudla cishe azikho emikhiqizweni yezinga eliphakeme kunawo wonke, ngamafutha wesilwane nemifino, emanzini nezithelo zemifino, kuzo zonke izinhlobo ze-confectionery, inyama kanye nenhlanzi, njalonjalo. Akudingekile ukuba ushiye masinyane lezi zinsuku ngokuzenzekelayo kulabo abacebile fiber. Esikhundleni seziningi zazo ungasebenzisa okufanayo, kodwa ngaphezulu "okuphilayo". Isinkwa esimhlophe kulula kancane kancane ukufaka ufulawa we-rye, ibanga eliphezulu kakhulu-lonke okusanhlamvu. Esikhundleni samajusi (sikhuluma ngokushaywa ucingo) ungalungisa namuhla ethandwa yi-smoothies. Izimpumputhe, izinqathe kanye ne-apula - inketho enhle kakhulu yokudla okunjalo.

Kulesi simo, kufanelekile ukukhumbula ukuthi iningi le-fiber liqukethwe kwi-peel yemifino nezithelo. Ngakho-ke, ukhukhamba, ama-apula nama-pears akufanele ahlanzwe njenge-smoothies, lapho nalapho kulungiswa amasaladi. Kodwa i-avocado, okwakhiwa kuyo kuhlanganisa izakhi eziningi eziwusizo zomzimba, esikhumbeni kusesekho mahhala.

Ukusebenza okuncane - umphumela ophezulu

I-fibre ingaphezulu kwemikhiqizo emisha. Yingakho iziguli ezikhubazekile emsebenzini wezinambuzane zomzimba zivunyelwe ukuba zidle kuphela imifino ephekiwe noma eboshwe. Futhi ngenxa yenyama enempilo, iyasiza kakhulu uma ingekho ngaphansi kokuphathwa kokushisa. Isaladi lesithelo iyakwazi ukufaka esikhundleni se-dessert evamile. Esikhundleni sezintandokazi "Olivier", "Mimoz" kanye ne "Crab sticks" kungcono ukusebenzisa izitsha ngemifino ehlanzekile. Iklabishi kuphela, okuzuzwa kuyo kusukela enkulisa futhi kungenakwenzeka ukuba kubuzwe yinoma ubani, ingaba isithako kunani elikhulu lama saladi.

Ukukhetha ngokucophelela

Namuhla, kulula ukuthola imifino nezithelo ezintsha esitolo ebusika nasehlobo. Kodwa-ke, kufanelekile ukukhumbula ukuthi akuzona zonke eziwusizo ezilinganayo. Ama-apinapula, ama-orang, ama-mango kanye nokwakhiwa kwe-avocado efanayo ekuqaleni kubonakala, kodwa okuthandayo kunikelwa kakhulu emifinini nezithelo zendawo zonyaka. Izitsha ezingavamile ezilethwa kithi zisuka kude, futhi kaningi, ukuze zihlale zibukeka zikhangayo, kusetshenziselwa izinhlobo eziningi zamakhemikhali. Futhi lapho kungekho izinto eziyingozi, ukusetshenziswa kwemikhiqizo yezilwandle kungaphansi kwalabo basekhaya, ngoba ngokuvamile baqothulwa ngokushona, lapho izithelo zingakabi nesikhathi sokuthola amandla, ukuba zigcwale izinto eziwusizo. Yiqiniso, ungawafaka ekudleni, kodwa kufanele ukhethe ngokucophelela umphakeli. Izinto ezisetshenziselwa ukulondolozwa kokudla zingabangela ukwelashwa nokuphazamiseka kwesisu noma emathunjini. Ngamafuphi, ekuphishekeleni i-fiber, ungakhohlwa ngezinye izidingo zomzimba.

Irayisi engaphenduliwe kanye nezinye okusanhlamvu, ama-apula angaphiliwe namapheya, ukhukhamba, utamatisi kanye neklabishi - izinzuzo zokudla eziphezulu fiber ziqinisekiswa yizifundo eziningi. Basiza ukugwema izifo ezihlukahlukene ezihambisana nokukhathazeka komzimba kanye nomsebenzi wamathambo.

Isibambiso somzimba onempilo ukuhlukahluka kanye nomqondo wokulingana. I-fiber kakhulu, njengamafutha, iholela ekungasebenzi kahle komzimba. Imenyu evamile ingaqukatha ngokweqile ezinye izakhi futhi ingabandakanyi abanye. Ukugcwalisa kuzosiza ukukhulisa ukudla. Izakhiwo eziwusizo zezimpande zika-parsley, ukolweni ohlwanyelwe noma i-peel efanayo yama-apula kanye namakhukhamba ngokuvamile azinakwa, ngoba nje lezi zithako azijwayele kakhulu kithi.