Izindlela ezi-6 ezinhle zokwengeza i-fiber ekudleni kwakho!

Ingabe ngezinye izikhathi uhlangabezana nezinkinga ezifana nokuzizwa usuthi noma ukuqunjelwa? Noma uzizwa sengathi udinga ukulawula isisindo sakho futhi uhlale uphilile kancane? Namuhla sizokhuluma ngeqhawe elifihliwe ekudleni kwethu elisiza kukho konke lokhu. Lokho kuyi-fiber, noma njengoba sonke sazi, 'fiber'.

Kungani le fibre ibaluleke kangaka kithi?

Kalula nje, i-fiber uhlobo lwe-carbohydrate imizimba yethu engakwazi ukuyigaya, kodwa ibalulekile empilweni yendlela yethu yokugaya ukudla. Itholakala ikakhulukazi ekudleni kwezitshalo, njengemifino, izithelo, okusanhlamvu, namakinati.

Kunezinhlobo ezimbili zemicu:

• I-Fiber Encibilikayo: Lezi ziyancibilika emanzini bese zakha ijeli. Lokhu kusiza ukunciphisa amazinga e-cholesterol embi emzimbeni futhi kusiza nokulawula amazinga kashukela egazini.
• I-Fiber Enganyibiliki: Lezi azincibiliki emanzini. Njengesiponji esincane, zisiza indle ukuthi ihambe kalula emathunjini ethu. Lezi zinhle kakhulu ekuvimbeleni ukuqunjelwa.

Ngakho-ke izinzuzo eziyinhloko esizithola ngokudla i-fiber eningi yilezi:

• I-cholesterol iyancipha.
• Ingozi yesifo senhliziyo iyancipha.
• Kulula ukulawula isisindo. (Ukudla ukudla okune-fiber eningi kukwenza uzizwe usuthi, okusiza ukulawula ukudla ngokweqile.)
• Ukuqunjelwa sekuphelile futhi ukusebenza kohlelo lokugaya ukudla kuyathuthuka.
• Kusiza ukulawula izimo ezifana nesifo sikashukela.

Kodwa, ngaphambi kokuba uqale ukudla i-fiber, yazi lokhu!

Nakuba i-fiber iyinto enhle, akuwona umqondo omuhle ukwengeza okuningi ekudleni kwakho ngesikhathi esisodwa. Kuthatha isikhathi ukuthi amathumbu ethu ajwayele. Ngakho khumbula la maphuzu.

• Phuza amanzi amaningi: Uma wandisa ukudla kwakho i-fiber, kufanele wandise nokudla kwakho amanzi. Ngaphandle kwalokho, i-fiber ingase ingasebenzi kahle futhi ukuqunjelwa kungase kube kubi kakhulu.
• Qala kancane: Ungenzi ushintsho olukhulu ngosuku olulodwa. Engeza kancane kancane ukudla okucebile nge-fiber ekudleni kwakho isikhathi esingaphezu kwesonto noma amabili. Lokhu kuzonikeza uhlelo lwakho lokugaya ukudla isikhathi sokujwayela ushintsho.
• Buza udokotela wakho: Uma usuvele unesifo sokugaya ukudla njengokuqunjelwa noma isilungulela, qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokwenza noma yiziphi izinguquko ekudleni kwakho. Uzokweluleka ngenketho engcono kakhulu kuwe.

Kulungile, pho singayidla kanjani i-fiber eningi? Nazi izindlela eziyisithupha!

Kuthiwa sidinga cishe amagremu angu-25 e-fiber ngosuku. Nazi ezinye izindlela ezilula zokwengeza leli nani ekudleni kwethu.

1. Khetha okusanhlamvu okuphelele noma nini lapho kungenzeka.

Esikhundleni sesinkwa esimhlophe, zama ukudla isinkwa sikakolweni ophelele, isinkwa sikakolweni ophelele, noma ilayisi elinsundu. Esikhundleni selayisi elimhlophe, yidla ilayisi elinsundu (irayisi elinsundu). Uma uthenga okuthile esitolo, bheka amagama athi "okusanhlamvu okuphelele" noma "okusanhlamvu okuphelele" ohlwini lwezithako. Akuzona zonke izinhlobo zokudla ezithi "okusanhlamvu okuningi" eziqukethe okusanhlamvu okuphelele.

2. Khetha okuthile okune-fiber eningi ekudleni kwasekuseni.

Ukudla i-oats ngesidlo sasekuseni kuyindlela enhle yokuqala usuku lwakho. Ungakhetha futhi okusanhlamvu kwasekuseni okunoshukela omncane kanye ne-fiber ephezulu. Kodwa-ke, okusanhlamvu okuningi kuqukethe ushukela owengeziwe ongadingekile, ngakho-ke kubalulekile ukufunda ilebula.

3. Yidla amantongomane izinsuku ezimbalwa ngesonto

Amantongomane ayisidlo esihle kakhulu esigcwele i-fiber namaprotheni. Akunzima nhlobo ukuwathola ezweni lakithi.

• Ama-lentile: Isuphu lama-lentile liyadingeka emini nasebusuku.
• Ubhontshisi, ubhontshisi, nobhontshisi oluhlaza: Bilisa bese uwudla netiye, noma uwenze ube yisobho.
• Kumasaladi: Faka ubhontshisi obilisiwe kanye nobhontshisi esaladini yemifino oyenzayo.

4. Engeza izithelo ezimbalwa ngosuku.

Izithelo ziyindlela emnandi yokuthola i-fiber namavithamini, kodwa ukudla izithelo eziphelele kuyindlela engcono kakhulu yokuthola i-fiber eningi, kunokuphuza ijusi yezithelo.

• Yidla ubhanana noma i-apula njengesidlo esilula phakathi kokudla.
• Faka izingcezu zepapaya kanye nemango ukuze uhlobise ipuleti lakho lasemini.
• Ngemva kwesidlo sakusihlwa, yidla izingcezu zezithelo neyogathi njengesidlo sakusihlwa.

5. Faka ithisipuni lembewu yefilakisi egayiwe ekudleni kwakho.

Imbewu yeflakisi iwukudla okuphezulu okucebile ngefayibha encibilikayo nengancibiliki. Ungagaya imbewu yeflakisi bese ufaka cishe ithisipuni elilodwa ephalishini lakho, esmoothie, noma ngisho nakumhluzi. Ngalesi ithisipuni esisodwa, ungangeza cishe amagremu amathathu efayibha.

6. Yidla imifino eminingi!

Faka imifino ekudleni ngakunye. Qiniseka ukuthi ufaka okuthile okufana nesaladi yesidlo sasemini, ama-curry amabili noma amathathu, kanye nesaladi yesidlo sakusihlwa. Kungumkhuba omuhle futhi ukudla izinto ezifana nezaqathi, ukhukhamba, neklabishi ezingadliwa ziluhlaza ngesikhathi sokudla.

Ngokwenza izinguquko ezincane ezinjengalezi, nawe ungathola kalula inani le-fiber elidingwa ngumzimba wakho futhi uphile impilo enempilo.