Cishe uyazi ukuthi i-fiber ibaluleke kangakanani empilweni yakho. Kodwa ingabe uthola inani elifanele le-fiber olidingayo nsuku zonke? Iqiniso liwukuthi, iningi lethu alitholi i-fiber eyanele nsuku zonke. Lena inkinga enkulu, ikakhulukazi ngendlela esidla ngayo kulezi zinsuku. Ngakho-ke, namuhla sizokhuluma nge-fiber, ukuthi kungani ibalulekile emizimbeni yethu, nokuthi singayifaka kanjani i-fiber ekudleni kwethu.
Ngokwesilinganiso, ngokwezincomo zezokwelapha, owesifazane udinga cishe amagremu angu-25 e-fiber ngosuku . Indoda idinga cishe amagremu angu-38 ngosuku . Kodwa iningi lethu lidla amagremu angu-15 ngosuku. Ngakho-ke ukuvala lesi sikhala kubaluleke kakhulu empilweni yethu.
Calculate the number of calories needed per day to lose, gain or maintain weight
Ngingasigcwalisa kanjani lesi sikhala sefayibha?
Isixazululo esingcono kakhulu nesilula salokhu ukufaka ukudla okwengeziwe okusekelwe ezitshalweni, okusho imifino, izithelo, ubhontshisi, okusanhlamvu okuphelele, namantongomane, ekudleni kwethu. Lokhu kudla kucebile ngokwemvelo nge-fiber, kanye nezinye izakhamzimba eziningi ezidingwa yimizimba yethu.
Kalula nje, uma ugcwalisa ipuleti lakho ngemifino nezithelo ezinemibala eminingi, uzothola i-fiber eningi.
Futhi, ungenza umehluko omkhulu ngokunciphisa ukudla kwakho okusanhlamvu okucolisisiwe, njengesinkwa esimhlophe, imikhiqizo kafulawa omhlophe, ilayisi elimhlophe, ne-pasta emhlophe , bese ufaka okusanhlamvu okuphelele (isibonelo, ukolweni ophelele, ufulawa we-atta, nelayisi elinsundu) ekudleni kwakho. Kungcono ngaso sonke isikhathi ukuthola i-fiber ekudleni kwemvelo. Ngoba-ke uthola nezinye izakhamzimba umzimba wakho ozidingayo kanye ne-fiber.
Kunezinhlobo ezimbili eziyinhloko ze-fiber!
Ukudla konke okusekelwe ezitshalweni esikudlayo kuqukethe i-fiber ngezinga elithile. Le fibre ingahlukaniswa ngezinhlobo ezimbili eziyinhloko. Okungukuthi, i-fiber encibilikayo kanye ne-fiber engancibiliki. Zombili lezi zibaluleke ngokulinganayo emzimbeni wethu. Ake sibone ukuthi umehluko uyini phakathi kwalezi ezimbili.
| Uhlobo lwefayibha | Izinzuzo zezempilo | Ukudla okuqukethe okuningi |
|---|---|---|
| I-Fiber Encibilikayo Iyancibilika emanzini bese iba njengejeli. |
| Ama-oats, ibhali, imidumba (ama-lentile, ama-chickpeas, ubhontshisi oluhlaza), ama-apula, amapheya, ama-strawberry, ama-blueberry, amantongomane kanye nembewu. |
| I-Fiber Enganyibiliki Idlula emathunjini ngaphandle kokuncibilika emanzini. | Okusanhlamvu okuphelele (irayisi elinsundu, ibhali), amantongomane, imbewu, izaqathi, ukhukhamba, iklabishi, imifino eluhlaza okotshani njengesipinashi, notamatisi. |
Ezinye izinzuzo ze-fiber
- Kusiza ekulawuleni isisindo: Ukudla ukudla okune-fiber eningi kukwenza uzizwe usuthi ngokushesha. Njengoba lokhu kudla kuthatha isikhathi eside ukugaya, ulawula nokudla kwakho ngokweqile.
- Ukunciphisa ingozi yomdlavuza : Ezinye izifundo zikhombisile ukuthi ukudla okucebile nge-fiber kunganciphisa ingozi yezinhlobo ezithile zomdlavuza , njengomdlavuza we-colonectal.
Yikuphi ukudla okune-fiber eningi?
Kulungile, manje ake sibone ukuthi yikuphi ukudla okune-fiber eningi. Lolu hlu luzokusiza ukuhlela ukudla kwakho.
| Isigaba sokudla | Izibonelo ezicebile ngefayibha |
|---|---|
| Amantongomane aqhekekile | Ama-lentile, ubhontshisi, ubhontshisi, ubhontshisi, ama-soya |
| Okusanhlamvu Okuphelele | Ilayisi elinsundu, i-buckwheat, ibhali, i-oats, ufulawa we-atta, i-popcorn |
| Imifino | I-broccoli, isipinashi, iklabishi, ama-yam, i-okra, izaqathi, amazambane amnandi, amazambane (anesikhumba), ubhontshisi, ilethisi |
| Izithelo | Ama-raspberry, ama-blackberry, amapheya, ama-strawberry, ama-orenji, ubhanana, umango, ama-apula |
| Amantongomane nembewu | Ama-alimondi, ama-walnuts, imbewu ye-chia, imbewu ye-flax |
Izindlela ezi-7 ezilula zokwengeza i-fiber ekudleni kwakho
Manje ungase ucabange, “Kulungile, konke lokhu kuhle, kodwa ngingazifaka kanjani lezi ekudleni kwami kwansuku zonke?” Nazi ezinye izindlela ezilula zokwenza lokho.
1. Qala usuku lwakho nge-fiber: Yidla okuthile okwenziwe ngokusanhlamvu okuphelele kwasekuseni. Isibonelo, ungadla i-oats, i-buckwheat porridge, noma i-roti eyenziwe ngofulawa we-atta.
2. Funda amalebula: Uma uthenga ukudla esitolo, funda ilebula. Khetha okuthile okunamagremu angu-3-5 e-fiber okungenani ngokuphakelwa ngakunye.
3. Shintsha uhlobo lwesinkwa: Uma wenza amasangweji, sebenzisa into efana nesinkwa sikakolweni esiphelele esikhundleni sesinkwa esimhlophe esivamile.
4. Yidla izithelo eziphelele esikhundleni sejusi yezithelo: Isithelo esiphelele sine-fiber eningi kakhulu kunengilazi yejusi yezithelo.
5. Faka amantongomane: Faka amalentili, ama-chickpeas, noma uphizi kuma-gravies akho, amasobho, amasaladi, kanye nama-smoothies. Yenza umkhuba ukudla ukudla okwenziwe ngamantongomane esikhundleni senyama okungenani kanye ngesonto.
6. Hlola ukunambitheka okusha: Zama ukudla kwaseNdiya naseMpumalanga Ephakathi okusebenzisa okusanhlamvu okuphelele namantongomane njengezinto eziyisisekelo.
7. Ukudla Okunempilo Okulula: Uma ulambile kancane emini, esikhundleni sokudla ibhisikidi, yenza umkhuba wokudla isanqante, ucezu lwekhukhamba, noma ama-alimondi.
Kubaluleke kakhulu: Kufanele wengeze i-fiber ekudleni kwakho kancane kancane . Ukudla i-fiber eningi ngesikhathi esisodwa kungabangela ukucasuka kwesisu nokuqunjelwa . Futhi, ungakhohlwa ukuphuza amanzi amaningi uma udla i-fiber eningi. Yileyo ndlela i-fiber esebenza ngayo emzimbeni.
Uma uneminye imibuzo mayelana nalokhu, noma ufuna ukwazi ukuthi hlobo luni lokudla olulungele isimo sakho sempilo, kungcono ukukhuluma nodokotela wakho.
Umlayezo Wokuya Nawe Ekhaya
- I-fibre iyisakhi esibalulekile sempilo enempilo, ikakhulukazi empilweni yokugaya ukudla kanye nokulawula isisindo.
- Owesifazane udinga cishe amagremu angu-25 e-fiber ngosuku kanti indoda idinga cishe amagremu angu-38.
- Imizimba yethu idinga kokubili i-fiber encibilikayo nengancibiliki.
- Esikhundleni sokudla okucolisisiwe njengesinkwa esimhlophe nelayisi elimhlophe, shintshela ekudleni kwemvelo okufana nokusanhlamvu okuphelele, imifino, izithelo namantongomane.
- Faka kancane kancane i-fiber ekudleni kwakho. Ungakhohlwa ukuphuza amanzi amaningi usuku lonke.
- Uma unenkinga ngokudla kwakho, xhumana nodokotela wakho.
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