Khetha ukudla okune-fibre ekudleni kwakho kwansuku zonke

Izazi zokudla bathi nsuku zonke phezu kwetafula ka wonke umuntu kumele abe ukudla ophezulu fibre. Kuyini fibre, futhi isho ukuthini ukukhonza? Lokhu kuthathwa imicu yemifino okuyinto, ngokungafani kuya amafutha, carbohydrate namaprotheni hhayi kugaywe hhayi kugaywe umzimba, kodwa azizange zishintshe etholakala yilo. Kukhona esinye isici sobuntu bakhe le micu: ezinye zazo zingabantu oncibilikayo emanzini, futhi abanye - cha. Labo ukuthi chaza, kukhona yemvelo "mechanical" umzimba cleanser, zenza ngihlehlise ukudla ngokusebenzisa kuqhoqhoqho, nekwandzisa umtsamo sezinyawo, ukuthambisa kuzo kalula ethathwe emathunjini. I fibre amanzi-encibilikayo, abe mass jelly-like, kuyasiza ukuba ukhiphe ubuthi kanye cholesterol, okuholela ezitsheni sihlanza ingcindezi evamile. Enye impahla fibre encibilikayo ukubambezela ukumuncwa ushukela, okuyinto kuzuzisa abantu abaphethwe isifo sikashukela.

Ukudla okune-fibre zingaxazululeki - kuyinto ukudla, amantongomane, bran nemifino. fibre encibilikayo etholakala ubhontshisi okusabhontshisi, ama-aphula, izithelo ezisawolintshi kanye izaqathe.

Le mfuneko nsuku zonke izicubu incike yobudala kanye ocansini yomuntu. Ngokwesibonelo, izingane ezineminyaka engu-5 kuya eminyakeni 9 kwanele 25 amagremu wezokudla fibre ngelanga, amadoda engu-18 kuya ku-50 - 38-40 amagremu lapho isikhulile (iminyaka engu-55 kuya ku-70), inani nabo ekudleni nsuku zingancishiswa 30 amagremu ngosuku. Abesifazane esemncane phakathi Kunconywa ukuba kudle-25 amagremu wezokudla fibre ngelanga, ngaphezulu ovuthiwe - kufike ku-20 grams. Ukuze bazogcwalisa umzimba nge lemali edingekile of fibre ezisebenzisekayo, encibilikayo futhi zingaxazululeki, ekudleni nsuku kufanele kube njengoba ahlukahlukene ngangokunokwenzeka. Ngayiphi ukudla ophezulu fibre?

Inani elikhulu isitshalo Imicu yotshani ungaphakathi ukwatapheya, grapefruits, aluhlaza okwesibhakabhaka kanye raspberry, ubhanana kanye amagonandoda. Ukudla okune-fibre - isanqante, i-artichoke, ubhontshisi oluhlaza kanye peas. Imicu yotshani Abaningi ewusizo zihlanganisa izitsha imifino collard, ithanga, Ugalonci zucchini. fibre zingaxazululeki itholakala inqwaba amabele isinkwa Bun ne bran, irayisi zasendle. alimondi wakhe eziningi, ithanga linseed, imbewu sunflower namantongomane. Kodwa inani elikhulu imicu aqukethe isidlo amalentili, izinso ubhontshisi kanye nobhontshisi omnyama.

Ukudla okune-fibre - izithelo nemifino - kutuswa ukusebenzisa injalo zemvelo, futhi mhlawumbe ngesikhumba, njengoba ayo, puree kanye okusemathinini abambalwa kulezi izinto ezidingekayo. ewusizo kakhulu okungenani ingxenye esikhundleni ezimhlophe isinkwa imiqulu ne bran, nelayisi elimhlophe - black zasendle. Futhi, ngoba ukudla okunempilo Kunconywa kabili ngesonto ukuze udle izitsha ubhontshisi, esikhundleni sazo inyama. Ukubuyiselwa imikhiqizo bendabuko imikhiqizo okune-fibre, kufanele kube kancane kancane. Akufanele yini evele ukushintsha Ukudla wokufika kungaholela ukungasebenzi isisu namathumbu, njengoba lezi zindikimba nazo zidinga ezinye lithathelwe ezimaholoholo ukudla. Enye nsuku zonke kubaluleke kakhulu ukuba idle ngokuba namanzi amaningi futhi ugweme ukuphelelwa amanzi emzimbeni. fibre zingaxazululeki kuphela Isebenza kuhle nxa ile nge uketshezi, ngenye indlela, it is hhayi kuphela akhulule ukuqunjelwa, futhi kungaba babhebhethekise ke uvalwe occlude emathunjini.

Eceleni kufanele wathi mayelana nendlela ukudla okune-fibre ithonya isisindo ukunciphisa. Kuye kuthiwe ukuthi wezokudla fibre kahle umzimba ukuhlanzwa ubuthi, ukunciphisa kashukela futhi insulin ngegazi elalisesandleni kuvimbela ekuqongeleleni fat. Ngaphezu kwalokho, igcwele nje kahle, ukunciphisa indlala, futhi, ngenxa yalokho, izinga yansuku zonke ukusetshenziswa ukudla.