Ngaba ngamanye amaxesha ukhe ube neengxaki ezifana nokuziva ugcwele okanye ukuqhinwa? Okanye uzive ngathi kufuneka ulawule ubunzima bakho kwaye uhlale usempilweni? Namhlanje siza kuthetha ngeqhawe elifihliweyo ekutyeni kwethu elinceda kuyo yonke le nto. Oko yifayibha, okanye njengoko sonke sisazi, 'ifayibha'.
Kutheni le fiber ibaluleke kangaka kuthi?
Ngamafutshane, ifayibha luhlobo lwe-carbohydrate engenakugaywa yimizimba yethu, kodwa ibalulekile kwimpilo yendlela yethu yokugaya ukutya. Ifumaneka ikakhulu kukutya kwezityalo, okufana nemifuno, iziqhamo, iinkozo, kunye namandongomane.
Kukho iintlobo ezimbini zeefayibha:
- I-Soluble Fiber: Ezi zinyibilika emanzini kwaye zenze ijeli. Oku kunceda ekunciphiseni amanqanaba e-cholesterol embi emzimbeni kwaye kunceda nokulawula amanqanaba eswekile egazini.
- I-Fiber Enganyibilikiyo: Ezi azinyibiliki emanzini. Njengesiponji esincinci, zinceda indle ihambe lula emathunjini ethu. Ezi zilungele ukuthintela ukuqhinwa.
Ngoko ke, iingenelo eziphambili esizifumanayo ngokutya ifayibha eninzi zezi:
- I-cholesterol iyancipha.
- Umngcipheko wesifo sentliziyo uyancipha.
- Kulula ukulawula ubunzima. (Ukutya ukutya okunefayibha eninzi kukwenza uzive uhluthi, nto leyo enceda ekulawuleni ukutya kakhulu.)
- Ukuqhinwa akusekho kwaye ukusebenza kwenkqubo yokwetyisa kuyaphucuka.
- Inceda ekulawuleni iimeko ezifana nesifo seswekile.
Kodwa, ngaphambi kokuba uqale ukutya ifayibha, yazi oku!
Nangona ifayibha iyinto elungileyo, ayingombono ulungileyo ukongeza okuninzi ekutyeni kwakho ngaxeshanye. Kuthatha ixesha ukuba amathumbu ethu aqhele. Ngoko ke gcina la manqaku engqondweni.
- Sela amanzi amaninzi: Xa unyusa ifayibha yakho, kufuneka wongeze amanzi owaselayo. Ngaphandle koko, ifayibha isenokungasebenzi kakuhle kwaye ukuqhina kwesisu kusenokuba mandundu.
- Qala kancinci: Musa ukwenza utshintsho olukhulu ngosuku olunye. Yongeza kancinci kancinci ukutya okunefayibha eninzi ekutyeni kwakho kangangeveki okanye ezimbini. Oku kuya kunika inkqubo yakho yokugaya ukutya ixesha lokuziqhelanisa notshintsho.
- Buza ugqirha wakho: Ukuba sele uneengxaki zokugaya ukutya ezifana nokuqhinwa okanye isitshiso sentliziyo, qiniseka ukuba uthetha nogqirha wakho ngaphambi kokuba wenze naluphi na utshintsho kwindlela otya ngayo. Uza kukucebisa ngeyona ndlela ifanelekileyo kuwe.
Kulungile, ngoko ke singayitya njani ifayibha engaphezulu? Nazi iindlela ezi-6!
Kuthiwa sidinga malunga neegram ezingama-25 zefayibha ngosuku. Nazi ezinye zeendlela ezilula zokongeza esi sixa ekutyeni kwethu.
1. Khetha iinkozo ezipheleleyo nanini na xa kunokwenzeka.
Endaweni yesonka esimhlophe, zama ukutya isonka sengqolowa epheleleyo, isonka sengqolowa epheleleyo, okanye irayisi emdaka. Endaweni yerayisi emhlophe, yitya irayisi emdaka (irayisi emdaka). Xa uthenga into evenkileni, khangela amagama athi "ingqolowa epheleleyo" okanye "ingqolowa epheleleyo" kuluhlu lwezithako. Ayizizo zonke ukutya ezithi "ingqolowa eninzi" eziqulethe iinkozo ezipheleleyo.
Khawucinge nje, ukuba utya izilayi ezibini zesonka esipheleleyo endaweni yezilayi ezibini zesonka esimhlophe, uza kufumana malunga neegram ezi-4 ezongezelelweyo zefayibha.
2. Khetha into enefayibha eninzi kwisidlo sakusasa.
Ukutya i-oats kwisidlo sakusasa yindlela entle yokuqala usuku lwakho. Ungakhetha neenkozo zesidlo sakusasa ezineswekile encinci kwaye zinefayibha eninzi. Nangona kunjalo, iinkozo ezininzi ziqulethe iswekile eyongeziweyo engeyomfuneko, ngoko ke kubalulekile ukufunda ilebheli.
3. Yitya amandongomane iintsuku ezimbalwa ngeveki
Amantongomane kukutya okuhle okuzele yifayibha kunye neproteni. Ukuwafumana kwilizwe lethu akunzima konke konke.
- Iilentile: Isuphu yelentile iyimfuneko kwisidlo sasemini nesangokuhlwa.
- Iitshikitshiki, iimbotyi, kunye neembotyi eziluhlaza: Zibilise uze uzitye neti, okanye uzenze zibe yisuphu.
- Kwiisaladi: Yongeza iitships ezibilisiweyo kunye neepitshi kwisaladi yemifuno oyenzayo.
4. Yongeza izixa ezimbalwa zeziqhamo ngosuku.
Isiqhamo yindlela emnandi yokufumana ifayibha kunye neevithamini, kodwa ukutya isiqhamo esipheleleyo yeyona ndlela ilungileyo yokufumana ifayibha eninzi, kunokusela ijusi yesiqhamo.
- Yitya ibhanana okanye iapile njengesidlo esilula phakathi kokutya.
- Yongeza iziqwenga zepapaya kunye nemango ukuhombisa isitya sakho sasemini.
- Emva kwesidlo sangokuhlwa, yitya iziqwenga zeziqhamo kunye neyogathi njengedizethi.
5. Yongeza ithisipuni yembewu yeflakisi egayiweyo ekutyeni kwakho.
Imbewu yeflaxseed sisidlo esiphambili esityebileyo kwifayibha enyibilikayo nenganyibilikiyo. Ungayigaya imbewu yeflaxseed uze wongeze malunga netispuni kwiporridge yakho, kwismoothie, okanye nakumhluzi. Ngale tispuni inye, ungongeza malunga ne-3 grams yefayibha.
6. Yitya imifuno emininzi!
Faka imifuno kwisidlo ngasinye. Qiniseka ukuba ufaka into efana nesaladi yesidlo sasemini, iikhari ezimbini okanye ezintathu, kunye nesaladi yesidlo sangokuhlwa. Kukwangumkhwa omhle ukutya izinto ezifana neminqathe, iikhukhamba, kunye nekhaphetshu ezinokutyiwa ziluhlaza ngexesha lokutya.
| Ukutya okuqhelekileyo okunefayibha ephezulu eSri Lanka | I-avareji yokutya ifayibha (iigram) |
|---|---|
| 1/2 indebe yeelentile eziphekiweyo | Malunga neegram ezi-7-8 |
| I-1/2 indebe yeetshizi ezibilisiwe | Malunga neegram ezi-6 |
| Ibhatata e-1 ephakathi ngobukhulu | Malunga neegram ezi-4 |
| Ibhanana enye ephakathi | Malunga neegram ezi-3 |
| Ikomityi ye-oats ephekiweyo eyi-3/4 | Malunga neegram ezi-3 |
| Ikomityi e-1 ye-gotukola eqoshiweyo | Malunga neegram ezi-2-3 |
Ngokwenza utshintsho oluncinci olunje, nawe ungafumana lula ubungakanani befayibha efunekayo emzimbeni wakho kwaye uphile ubomi obusempilweni.
Umyalezo Wokuya Ekhaya
- Ifayibha sisondlo esibalulekileyo esinceda ukunciphisa i-cholesterol, ukulawula ubunzima, kunye nokuthintela ukuqhina.
- Xa ufaka ifayibha ekutyeni kwakho, qala kancinci kwaye ungalibali ukusela amanzi amaninzi .
- Ungayifumana lula ifayibha oyifunayo ngokufaka iziqhamo, imifuno, iinkozo ezipheleleyo, kunye namandongomane kwisidlo ngasinye.
- Ukuba sele uneengxaki zokugaya ukutya, kubalulekile ukuthetha nogqirha wakho ngaphambi kokuba wenze naluphi na utshintsho olukhulu kwindlela otya ngayo.
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