Ngaba wonke umntu kusapho lwakho ufumana ifayibha eyaneleyo? Masithethe ngale nto!

Molo! Unjani? Namhlanje siza kuthetha ngento abantu abaninzi abangacingi ngayo, kodwa ibaluleke kakhulu emizimbeni yethu. Loo nto yi-fiber, okanye njengoko ibizwa ngesiNgesi `(Fiber)` . Usenokuba ukhe wayiva le gama, weva ugqirha elithetha, okanye walibona kwiphakheji yokutya. Ngoko ke yintoni i-fiber? Kutheni ibaluleke kangaka kuthi? Masifumanise yonke into ngayo namhlanje.

Yintoni ifayibha? Masifumanise ngokulula!

Ngamafutshane, ifayibha luhlobo lwe -carbohydrate efumaneka ekutyeni esikutyayo, kodwa imizimba yethu ayikwazi ukukugaya (oko kukuthi, ukuqhekeka nokuguqula kube ngamandla). Ewe, uvile kakuhle, ezi azigayeki. Kodwa yiloo nto isincedayo! Le fayibha ifumaneka kakhulu ekutyeni okusekwe kwizityalo okufana neziqhamo, imifuno, iimbotyi, kunye namandongomane (umz., iitshizi, iimbotyi eziluhlaza, iilentili).

Ngoku khangela, kukho iintlobo ezimbini eziphambili zezi fibers. Nazi:

1. I-Soluble Fiber: Olu hlobo lunyibilika emanzini. Njenge -oats, ezithi zibe nkulu kancinci xa uzibeka emanzini. Ezi zinceda ekunciphiseni inqanaba le -cholesterol embi emizimbeni yethu. Zikwanceda ekulawuleni amanqanaba eswekile egazini. Oku kuthetha ukuba ilungile kakhulu kubantu abanesifo seswekile .

2. I-Fiber Enganyibilikiyo: Njengoko igama lisitsho, ezi azinyibiliki emanzini. Ezi zisisombululo esifanelekileyo kwiingxaki ezinje ngokuqhinwa . Zisebenza njengesicoci samathumbu amakhulu kwaye zinceda isitulo ukuba sidlule lula.

Zombini ezi ntlobo zibalulekile kubomi obusempilweni. Akwanelanga ukuthatha enye kuphela, kufuneka uzithathe zombini ngokulinganisela.

Ziziphi iingenelo esizifumanayo kwifayibha?

Kulungile, ngoku masibone ukuba kutheni le fiber ilungile kangaka emizimbeni yethu. Ukutya ukutya okutyebileyo kwi fiber kukunika izibonelelo ezininzi, ezinje:

• Ithintela okanye iphilisa ukuqhina: Le yeyona nzuzo iphambili abantu abaninzi abayaziyo. Ifayibha enganyibilikiyo inceda indle ukuba ihambe lula emathunjini ethu. Ngoko ke, ilungele iingxaki ezifana nokuqhina kunye nobunzima bokuya kwigumbi lokuhlambela.
• Inika ukuziva ugcwele, inceda ekulawuleni ubunzima: Ukutya ukutya okunefayibha eninzi kukwenza uzive ugcwele ngokukhawuleza, kwaye kunciphisa ukutya okungeyomfuneko. Ke ngoko, kunceda ekulawuleni ubunzima bomzimba. Khawucinge nje, uziva ugcwele kangakanani xa usitya isonka sebran okanye isonka esimhlophe, akunjalo? Ukutya okuziinkozo ezipheleleyo ngumzekelo omhle woku.
• Inciphisa i-cholesterol embi: I-fiber enyibilikayo, ngakumbi, inokunciphisa izinga le-cholesterol embi egazini. Oku kunceda ukunciphisa umngcipheko wesifo sentliziyo.
• Inceda ekuthinteleni izifo zentliziyo kunye nesifo seswekile: Ifayibha inceda ekukhuseleni kuzo zombini ezi zifo ngokunciphisa i-cholesterol kunye nokulawula iswekile egazini.
• Inganciphisa umngcipheko wokufumana ezinye iintlobo zomhlaza:Ezinye izifundo zibonise ukuba ukutya ukutya okutyebileyo kwifayibha kunokunciphisa umngcipheko wokufumana iintlobo ezithile zomhlaza, njengomhlaza wamathumbu amakhulu.

Ingakanani ifayibha efunekayo kubantwana bethu abancinci?

Ngoku makhe sibone ukuba abantwana bethu, oko kukuthi, abantwana bakho, badinga ifayibha engakanani ngosuku, badinga ifayibha engakanani. Kukho indlela elula kakhulu yokufumana oku. Thatha iminyaka yomntwana wakho uze wongeze i-5 okanye i-10 kuyo . Elo nani lixabiso lefayibha afanele alifumane ngosuku kwiigrama `(g)` .

Cinga ngale ndlela:

• Umntwana oneminyaka emi-5 ubudala udinga phakathi kwe-10 kunye ne-15 grams (g) yefayibha ngosuku. (Oko kukuthi, 5 + 5 = 10, 5 + 10 = 15)
• Umntwana oneminyaka eli-10 ubudala udinga iigram ezili-15 ukuya kwezingama-20 (g) zefayibha ngosuku. (10 + 5 = 15, 10 + 10 = 20)
• Umntwana oneminyaka eli-15 ubudala udinga phakathi kwama-20 nama-25 grams (g) efayibha ngosuku. (15 + 5 = 20, 15 + 10 = 25)

Uyaqonda? Le yingcinga engeyonyani. Kodwa ngale ndlela unokucinga ngobungakanani befayibha umntwana ayidingayo. Umntu omdala udinga malunga ne-25-30 grams yefayibha ngosuku.

Ziziphi ukutya okunefayibha eninzi?

Kulungile, ngoku siyazi ukuba i-fiber ibaluleke kangakanani kwaye siyidinga kangakanani. Ngoko ke, zeziphi ukutya esinokuzifumana kakhulu kwi-fiber? Nantsi imbonakalo:

• Iinkozo ezipheleleyo: Ezi zezona zibalaseleyo kwifayibha. Umzekelo, isonka sengqolowa epheleleyo esiyi-100% (njengesonka sengqolowa epheleleyo, isonka se-atta pita), kungekhona isonka esimhlophe osifumana evenkileni, silungile. Kwakhona, irayisi engenabran (irayisi emdaka/irayisi ebomvu ), ii-oats , ii-cornflakes (khetha ezo zineswekile encinci), kunye ne-muesli .
• Iimbotyi ezomileyo eziphekiweyo: Iimbotyi ezifana neelentile, iitshizi, iimbotyi eziluhlaza, iimbotyi zesoya zingumthombo olungileyo wefayibha xa ziphekiwe. Ezi zingatyiwa njengesuphu okanye ngeoyile.
• Iziqhamo nemifuno: Akukho nto ikhethekileyo enokuthiwa ngayo ngezi zinto. Zonke iintlobo zeziqhamo, imifuno, kunye nemifuno eluhlaza zizityebi kwifayibha. Iziqhamo ezinokutyiwa kunye nexolo (ezifana neeapile, ii-nectarines, kunye neepere) kunye nemifuno (ezifana neminqathe, iikhukhamba, kunye ne-beetroot) ziphezulu kwifayibha. Iziqhamo zasekuhlaleni ezifana neebhanana, i-guava, i-mango, kunye ne-papaya nazo zilungile kakhulu.
• Amandongomane neMbewu: Amandongomane afana ne-cashews, amandongomane, ii -almond , imbewu yethanga, imbewu yelanga, imbewu yevatala, imbewu ye-chia , kunye nembewu yeflakisi nawo ayimithombo ilungileyo yefayibha. Kodwa lumka ngobungakanani obutyayo, kuba zineekhalori eziphezulu kancinci. Isandla nje esincinci ngosuku sanele.

Eyona nto ibalulekileyo kukuba eyona ndlela ilungileyo kuthi nakubantwana bethu yokufumana ifayibha kukutya kwendalo okufana noku. Nokuba kukwimo yeepilisi okanye ezinye izongezo zokwenziwa.Oku kungcono kakhulu kunokuthatha ifayibha ngendlela eyiyo. Kuba, oku kutya kwendalo akunafayibha kuphela, kodwa kukwakho nezinye izondlo ezininzi kunye neevithamini ezifunekayo emzimbeni wethu.

Nangona kunjalo, ukuba ngesizathu esithile ugqirha wakho ucebisa ukuba wena okanye umntwana wakho nithathe isongezelelo sefayibha , kufuneka niyisebenzise kanye njengoko ugqirha ecebisa.

Singayongeza njani le fiber kukutya komntu wonke kusapho?

Lo ngumbuzo obaluleke kakhulu. Siyazi ukuba ifayibha ilungile kuthi, kodwa singayifaka njani ekutyeni kwethu kwemihla ngemihla? Ungakhathazeki, ayinzima kangako. Utshintsho oluncinci lunokunceda. Nazi ezinye zeendlela ezilula onokuzisebenzisa:

• Funda iileyibhile zesondlo kwiipakeji zokutya: Jonga ngasemva kweepakeji zokutya ozithenga evenkileni ukuze ubone ukuba "iileyibhile zesondlo" zidwelisa ubungakanani be "(ifayibha)" na. Zama ukukhetha ukutya okuqulethe iigram ezi-3 ze "(g)" okanye ngaphezulu kwefayibha.
• Khetha iingqolowa ezipheleleyo kuneengqolowa ezicociweyo: Ngamafutshane, yongeza izinto ezifana nesonka esimdaka endaweni yesonka esimhlophe, irayisi ebomvu/emdaka endaweni yerayisi emhlophe, kunye nepasta yengqolowa epheleleyo endaweni yepasta eqhelekileyo ekutyeni kwakho. Oku kuya kwenza umahluko omkhulu.
• Yitya isiqhamo esipheleleyo endaweni yejusi yeziqhamo: Xa usenza ijusi yeziqhamo, ifayibha idla ngokususwa. Ngoko ke kungcono ukutya isiqhamo siphelele. Ngale ndlela, ufumana yonke ifayibha.
• Yongeza iziqhamo nemifuno kwisidlo ngasinye: Zama ukongeza iziqhamo okanye imifuno kwisidlo sakusasa, sasemini, nesangokuhlwa. Zama ukutya ubuncinane iziqhamo nemifuno ezi-5 ngosuku. Umzekelo, ukuba utya ityuwa nepepile kunye nerayisi kunye nobisi kwisidlo sakusasa, ungongeza ibhanana kuyo. Kwisidlo sasemini, yitya iintlobo ezimbini okanye ezintathu zemifuno kunye nesaladi eluhlaza kunye nerayisi.

Ezinye iindlela zokongeza ifayibha kwizidlo kunye nezidlo ezikhawulezayo

Nazi ezinye izimvo:

• Xa usitya izinto ezifana neyogathi , iicereal , kunye nee-oats, yongeza ezinye iziqwenga zeziqhamo (ezifana nemango, ibhanana, ipapaya) kunye neenati (ezifana neecashews, iinati) ngaphezulu.
• Xa usenza isandwich , yongeza imifuno efana nelettuce, iitumato, iikomkomere kunye neavokhado .
• Xa usenza isuphu okanye isaladi , yongeza iimbotyi ezifana neelentile kunye neetshizi. Ukongeza irhasi encinci kwisuphu yemifuno kuya kongeza ifayibha.
• Xa usenza iikeyiki kunye neebhanisi ekhaya, yongeza umgubo omncinci webran okanye we-oat. Oku kunokunyusa umxholo wefayibha.
• Ukutya okululaKuluncedo kakhulu ukunika ipakethi yepopcorn (eyenziwe ekhaya ingcono, inetyuwa encinci kunye neswekile), ii - crackers ezipheleleyo, iziqhamo (isiqwenga segwava, iidethi ezithile), kunye nemifuno (njengekaroti, isiqwenga sekhukhamba).

Yintoni enye ekufuneka siyazi ngale nto?

Xa sisongeza ifayibha ekutyeni kwethu, kufuneka uqaphele nezinye izinto ezincinci.

• Xa ufaka ifayibha ekutyeni kwakho, yongeza kancinci kancinci: Musa ukongeza ifayibha eninzi ekutyeni kwakho ngaxeshanye. Ukwenza njalo kunokubangela ukungakhululeki okufana nokudumba, igesi, kunye nokuqaqamba kwesisu. Ngoko ke, yongeza ukutya okutyebileyo kwifayibha kancinci kancinci kwiiveki ezimbalwa. Emva koko umzimba wakho uya kuqhela.
• Abantwana bafanele basele amanzi amaninzi: Ifayibha kufuneka ifumane amanzi aneleyo ukuze ihambe lula emathunjini. Ekubeni ifayibha ifunxa amanzi, ukungabi namanzi kunokunyusa ukuqhina. Ke ngoko, khuthaza abantwana ukuba basele amanzi amaninzi imini yonke. Oku kusebenza nakubantu abadala.

Khumbula, ukuba umntwana wakho unesifo sorhudo esingapheliyo, ukuqhinwa , okanye iintlungu zesisu, okanye ukuba unemibuzo okanye iinkxalabo malunga nokutya kosapho lwakho, qiniseka ukuba ubona ugqirha wosapho lwakho ukuze akunike ingcebiso.

Ngoko ke, sithini isigidimi esifuna ukusithatha ekhaya kweli bali?

Kulungile, sithethe kakhulu ngefayibha namhlanje, akunjalo? Ngamafutshane, ifayibha yinto efunekayo emizimbeni yethu.

• Kubaluleke kakhulu ukubandakanya ukutya okunefayibha eninzi (iziqhamo, imifuno, iinkozo ezipheleleyo, amandongomane) ekutyeni kwakho kwemihla ngemihla.
• Oku kuthintela ukuqhina, kulawula ubunzima, kunciphisa i-cholesterol, kwaye kunceda ekukhuseleni isifo seswekile kunye nesifo sentliziyo.
• Ubungakanani befayibha efunekayo ebantwaneni buyahluka ngokuxhomekeke kwiminyaka yabo. Qaphela loo nto.
• Xa ufaka ifayibha ekutyeni kwakho, yongeza kancinci kancinci, kwaye usele amanzi amaninzi.
• Kungcono ukufumana ifayibha ekutyeni kwendalo.

Ngoko ke, ukususela namhlanje, zama ukongeza ifayibha encinci kumntu wonke ekutyeni kosapho lwakho. Iya kukunceda kakhulu ekuhlale usempilweni kwaye wonwabile. Ukuba unemibuzo, ungaze woyike ukubuza ugqirha, kulungile?

Ifayibha , ifayibha yokutya, isondlo sabantwana, ukuqhina, ukutya okunempilo, iinkozo ezipheleleyo