Sonke sifumana ukungakhululeki esiswini, okanye ukuqhina, ngamanye amaxesha, akunjalo? Oku kuqhelekile kakhulu. Kodwa ukuba kuqhubeka kangangeeveki ezininzi, okanye ukuba unezinye iimpawu ezikukhathazayo, ngokuqinisekileyo kungcono ukubona ugqirha wakho ukuze akunike icebiso. Ngamanye amaxesha, ukuqhina okungapheliyo kunokubangelwa ziimeko zempilo ezinzulu. Kodwa kwiimeko ezininzi, le meko inokulawulwa ngokutshintsha indlela esitya ngayo kancinci kwaye wongeze ukutya okuninzi okunefayibha.
Kalula nje, yintoni le fiber?
Ifayibha, okanye njengoko siyibiza , ifayibha yokutya , yinxalenye yezityalo ezingenako ukugaywa ngokupheleleyo yimizimba yethu. Ukuchaneka, luhlobo lwe-carbohydrate olufumaneka ekutyeni kwezityalo. Phantse yonke into yokutya yezityalo oyityayo inefayibha. Umzekelo, ininzi kwiziqhamo, imifuno, iinkozo, amandongomane, imbewu, kunye neembotyi (ezifana neembotyi nee-peas). Ukongeza, icandelo elithi ``(Chitin)`` elifumaneka kwiigobolondo zezilwanyana ezifana neenkala, ii-lobster, kunye nee-shrimp nalo luhlobo lwefayibha.
Kukho iintlobo ezimbini zeefayibha - zeziphi ezi?
Kukho iintlobo ezimbini eziphambili zefayibha: ifayibha enyibilikayo kunye nefayibha enganyibilikiyo.
1. I-Fiber enyibilikayo
Olu hlobo lwefayibha luyanyibilika emanzini kwaye lwenze into efana nejeli emathunjini ethu. Oku kunceda inkqubo yethu yokugaya ukutya ihambe kancinci. Kukwanceda ekunciphiseni amanqanaba e-cholesterol emzimbeni wethu. Ifayibha enyibilikayo ininzi kwiziqhamo ezifana ne-oats, iimbotyi, iiBrussels sprouts, kunye neepere.
2. Ifayibha Enganyibilikiyo
Olu hlobo lwefayibha aluqhekeki okanye lunyibilike njengoko ludlula kwinkqubo yokugaya ukutya. Oku kuthetha ukuba luphuma ngendlela efanayo naleyo lungene ngayo emzimbeni. Olu hlobo lwefayibha longeza ubungako kwindle. Lufunxa amanzi kwaye luthambise indle, okwenza kube lula ukudlula. Ifayibha enganyibilikiyo ifumaneka kwimifuno eluhlaza (njengespinatshi), amantongomane, imbewu, kunye neziqhamo ezomisiweyo.
Okubaluleke kakhulu, sidinga zombini ezi ntlobo zefayibha ukuze sigcine inkqubo yethu yokugaya ukutya isempilweni kwaye sigcine amathumbu ethu ephilile.
Kodwa khumbula, ukutya ifayibha yodwa akwanelanga. Kufuneka usele amanzi amaninzi imini yonke. Ifayibha ifunxa amanzi emathunjini. Ngoko ke ukuba awuseli manzi aneleyo, kusenokwenzeka okwahlukileyo koko. Indle yakho iya koma kwaye ibe nzima, nto leyo enokwenza ukuqhina kube mandundu. Ngoko ke zama ukusela ubuncinane iiglasi zamanzi ezisi-8-10 ngosuku ngelixa usitya ukutya okunefayibha eninzi.
Ziziphi ukutya okunefayibha eninzi okunceda ekuqunjelweni?
Kukho ukutya okuninzi okutyebileyo kwi-fiber okunokukunceda ukugcina amathumbu akho esebenza kakuhle. Le theyibhile ingezantsi iya kukunika umbono olungileyo.
| Udidi lokutya | Imizekelo |
|---|---|
| Imifuno | I-broccoli, ikhaphetshu, iitapile ezimnandi, imifuno (isipinatshi, ikale, ilettuce) |
| Izidlo zokutya | I-Granola, amantongomane, i-popcorn, imbewu ye-chia |
| Iintlobo zeziqhamo | Iapile, iblueberry, istrawberry, iblackberry |
| Ukutya okutyebileyo kwiproteni | Ii-almond, iilentile, iitships, ii-peas, iimbotyi |
Ingakanani ifayibha oyifunayo ngosuku?
Uphando lubonisa ukuba abantu abaninzi kwilizwe lethu abadli ubuninzi befayibha abayidingayo ngosuku. Ngokomyinge,
- Ibhinqa eliphakathi kweminyaka engama-31-50 ubudala lidinga malunga neegram ezingama-25 zefayibha ngosuku.
- Indoda ephakathi kweminyaka engama-31-50 ubudala ifuna malunga neegram ezingama-31 zefayibha ngosuku.
- Kumfazi oneminyaka engaphezu kwama-51 ubudala , malunga nama-22 grams ngosuku anele, kwaye kwindoda, malunga nama-28 grams .
Ukuba ngequbuliso uqala ukutya ukutya okunefayibha eninzi, unokufumana ukungakhululeki okufana neentlungu zesisu kunye nokudumba. Ngoko ke kungcono ukongeza ifayibha kancinci kancinci ekutyeni kwakho. Kwakhona, njengoko bekutshiwo ngaphambili, ungalibali ukusela amanzi amaninzi.
Ngaba iiprunes zisisombululo esifanelekileyo?
Ewe, iiprune zisisisombululo sendalo esidumileyo nesiqhelekileyo sokuqhinwa. Sikwabiza ngokuba ziiprune ezomisiweyo. Iiprune ziqulethe isithako esibizwa ngokuba yi-`(Sorbitol)`. Le `(Sorbitol)` yinto enefuthe lendalo lokukhupha isisu. Oko kuthetha ukuba yenza kube lula ukuphuma endle. Ukongeza, iiprune ziqulathe zombini iintlobo zefayibha ezinyibilikayo nezingenakunyibilika ekuthethwe ngazo ngaphambili. Malunga nekomityi yeprune ezomisiweyo iqulethe malunga ne-3 grams yefayibha.
Ukuba awukuthandi ukutya iipruni, ungasela nejusi yepruni. Izifundo zibonise ukuba ijusi yepruni ikwanceda kakhulu ekuqhineni.
Kuthekani ukuba awukwazi ukufumana ifayibha ekutyeni? (Izongezo zefayibha)
Kungcono ukufumana ifayibha ekutyeni. Oku kungenxa yokuba ayiniki umzimba ifayibha kuphela, kodwa nezinye izondlo ezininzi, ezifana neevithamini kunye neeminerali. Nangona kunjalo, ukuba awukwazi ukufumana ifayibha eyaneleyo ekutyeni okunjalo, kukho izongezo zefayibha ezifumaneka kwiikhemesti.
- Isabgol (i-Psyllium husk): Le ifumaneka kwimarike phantsi kwamagama anje ``(Metamucil)``. Le mithi inokunyibilikiswa emanzini ize isele.
- I-Methylcellulose: Oku kwandisa ubunzima bendle, okwenza kube lula ukuyidlula.
- I-calcium polycarbophil: Oku kunceda ukuthambisa indle kwaye kuyenze ibe nkulu xa kukho isifo sorhudo.
Kodwa kungcono kwaye kukhuselekile ukuthetha nogqirha wakho uze ucele icebiso lakhe ngaphambi kokusebenzisa isongezelelo esifana nesi.
Kuthekani ukuba ukuqhinwa akuphucuki nangona kukho ifayibha?
Abantu abaninzi banokuphelisa ukuqhina ngokutshintshela ekutyeni okunefayibha eninzi. Kodwa kwabanye abantu, oko akwenzeki. Abantu abaneengxaki ezifana nokuqhina okuhamba kancinci okanye ukungasebenzi kakuhle komgangatho we-pelvic basenokungafumani kuphumla okukhulu kwifayibha yodwa.
Ngoko ke, ukuba kukho utshintsho olukhawulezileyo nolubalulekileyo kwindlela oqhuba ngayo amathumbu akho, okanye ukuba unezinye iimpawu ezifana neentlungu zesisu okanye ukwehla kobunzima bomzimba, oko kungaba luphawu lwengxaki ethile yempilo. Kwimeko enjalo, ngokuqinisekileyo kuya kufuneka ubone ugqirha.
Umyalezo Wokuya Ekhaya
- Ifayibha yinto efumaneka ekutyeni kwezityalo engenakugaywa ngumzimba wethu, kodwa ibalulekile ekugayweni.
- Zombini iifayibha ezinyibilikayo nezingenakunyibilika ziyimfuneko ukuthintela ukuqhina.
- Xa usitya ukutya okunefayibha eninzi, kubalulekile ukusela amanzi amaninzi imini yonke, kungenjalo ukuqhina kwesisu kusenokuba mandundu.
- Xa ufaka ifayibha ekutyeni kwakho, qala kancinci, endaweni yokutya kakhulu ngaxeshanye.
- Ukuba ukuqhinwa kuyaqhubeka, kuqalile, okanye kuhamba nezinye iimpawu, qiniseka ukuba ubona ugqirha wakho.
- Nangona eyona ndlela ilungileyo yokufumana ifayibha kukutya, ungasebenzisa nezongezo zefayibha phantsi kwengcebiso kagqirha.
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho