Yini ukudla fiber

I fibre alinikezi umzimba amandla, kodwa, nokho, kubhekwa a izakhi ezibalulekile kakhulu adingekayo ukusebenza evamile wonke umzimba, ikakhulukazi wokugaya ukudla.

Fibre - kukhona Imicu yotshani ezitholakala ukudla okuvela isitshalo. Fiber ukudla kuvamile. Ukudla ukudla okunjalo kungaba kuhle ukuhlanza umzimba, ulahlekelwe isisindo futhi kujwayeleke wamathumbu ukunyakaza. Fibre butholakala amaqabunga, sifanamsindvo, nezilimo eziyizigaxa zezitshalo izithelo. Kuyaziwa ukuthi isidingo sabantu nsuku zonke ukuze adle mayelana 25 amagremu fibre. Njengoba ligcinwe kwelinye kilogram of oats, ubhontshisi isigamu amakhilogramu noma amabili kanye amakhilogramu kwesigamu iklabishi. Yiqiniso, inombolo abakwazi ukudla. Ukusiza ukudla ubuchwepheshe besimanje abathela isinkwa. Izinkwa silondoloze esiphezulu lemali okungenzeka fibre. Ukudla okwanele 100 kuphela igremu izinkwa ngosuku ukuze uthole umzimba izinga edingekayo fibre.

Yini ukudla okune-fibre, ngaphezu eyaziwa kakade? Fiber eziningi izithelo nemifino, amakhambi. Inani ikakhulukazi enkulu kuqukethwe zonke izinhlobonhlobo iklabishi, izaqathe, asparagus, radishes, amakhowe, ama-aphula, amapentshisi, amagilebhisi, ubhanana, uphayinaphu. Sicela uqaphele ukuthi ngesikhathi ukwelashwa ukushisa fibre is ngqo ziyancipha. Ngakho-ke kubalulekile singagcini nje ngokwazi kulokho ukudla ane-fiber, kodwa futhi untula nelungelo ukuzisebenzisa. Ngokwesibonelo, kubaluleke kakhulu ukuba ikhasi kusuka izithelo nemifino, ngoba kulapho lapho kutholakala khona kuba inani elikhulu. Ukuqhubeka ohlwini, kulokho ukudla ane-fiber, kumelwe bakhumbule ubhontshisi, ubhontshisi, soy kanye uphizi. okusanhlamvu ezingaqubunguliwe nokusanhlamvu futhi ane-fiber eziningi ezanele. Esikhathini ekudleni nsuku kufanele kube zihlanganisa oat, nokunye okufana nokolweni kanye irayisi elinsundu. Ukuze ubuyise umzimba yalezi Imicu yotshani wezokudla, ungakwazi esomile (omisiwe amabhilikosi omisiwe futhi plums). Kukhona fibre namantongomane. Walnuts, alimondi hazelnuts iyasiza ukwengeza ipuleti ekuseni iphalishi. Esikhundleni isinkwa esimhlophe kangcono ukudla bran, kuhlanganise ne okusanhlamvu ezahlukene kanye imbewu. imikhiqizo ebhikawozi okunjalo - umthombo ezinhle fibre ebalulekile. Futhi, ukukhumbula kulokho ukudla ane-fiber, kubalulekile ukukhumbula nelayisi, rye kanye kakolweni bran. Ziyakwazi kakhulu ukusebenzisa for isigamu sehora ngaphambi kokudla kabili ngosuku, ithisipuni elilodwa, khona-ke kancane kancane ukwandisa komunye isipuni. bran okunjalo edayiswa iyiphi ikhemisi. I salads zemifino, ungakwazi ukwengeza imbewu yefilakisi noma imbewu ithanga, njengoba aqukethe eziningi fibre.

ukusetshenziswa nsuku zonke fibre luqhutshwa yiningi indlela yokudla ehambisana nempilo eziningi zanamuhla. It kuvimbela ekuqongeleleni ngokweqile fat futhi kubambezela ukumuncwa kwabo. Ngaphezu kwalokho, ama-fiber uyakwazi ukunciphisa izinga cholesterol eziyingozi egazini, kanjalo uvimbele ukudala ezinye ingozi yesifo senhliziyo. Abanesifo sikashukela kubalulekile kakhulu ukwazi ukuthi yikuphi ukudla ane-fiber, ngoba kwehlisa kashukela. Ukudla ukudla okunjalo, abantu abanesifo sikashukela ungalawula ibhalansi sikashukela. Ngekusetjentiswa nsuku zonke ukudla fibre, kunganciphisa amathuba okuba nomdlavuza ikholoni. Ngokwesibonelo, eJapane, lapho soy, irayisi nezinye izinhlamvu ngesisekelo ekudleni nsuku, lolu hlobo lomdlavuza ezingavamile kakhulu, asikwazi wathi, ngeshwa, ngoba Europe ne-US. Ngaphezu kwalokho, izicubu has a lot of Antioxidants, amavithamini namaminerali ahlukahlukene. Kungakhathaliseki fiber ewusizo, kumelwe siqonde ukuthi ukwethula ke ekudleni kwakho kufanele kube kancane kancane. Kungenjalo ukubuyisa kungenzeka, ukuvuvukala futhi ubuhlungu besisu.