Ingabe wonke umuntu emndenini wakho uthola i-fiber eyanele? Ake sixoxe ngalokhu!

Sawubona! Unjani? Namuhla sizokhuluma ngento abantu abaningi abangacabangi ngayo, kodwa ebaluleke kakhulu emizimbeni yethu. Leyo yi-fiber, noma njengoba ibizwa ngesiNgisi `(Fiber)` . Kungenzeka ukuthi uke wayizwa leli gama, wezwa udokotela elisho, noma walibona ephaketheni lokudla. Pho iyini i-fiber? Kungani ibaluleke kangaka kithi? Ake sithole konke ngayo namuhla.

Iyini i-fiber? Ake sithole kalula!

Kalula nje, i-fiber uhlobo lwama -carbohydrate atholakala ekudleni esikudlayo, kodwa imizimba yethu ayikwazi ukugaya (okungukuthi, ukuwohloka nokuguqulwa kube amandla). Yebo, uzwile kahle, lokhu akugayiwe. Kodwa yilokho okusizuzisayo! Le fiber itholakala kakhulu ekudleni okusekelwe ezitshalweni njengezithelo, imifino, ubhontshisi, namantongomane (isib. ubhontshisi oluhlaza, ubhontshisi oluhlaza, ubhontshisi).

Manje bheka, kunezinhlobo ezimbili eziyinhloko zalezi zindwangu. Yilezi:

1. I-Fiber Encibilikayo: Lolu hlobo luncibilika emanzini. Njenge -oats, ezijiya kancane uma uzifaka emanzini. Lezi zisiza ekunciphiseni izinga le -cholesterol embi emizimbeni yethu. Zisiza futhi ekulawuleni amazinga kashukela egazini. Lokhu kusho ukuthi ilungele kakhulu abantu abanesifo sikashukela .

2. I-Fiber Enganyibiliki: Njengoba igama lisho, ayincibiliki emanzini. Lezi ziyisisombululo esifanele sezinkinga ezifana nokuqunjelwa . Zisebenza njengesihlanzi samathumbu amakhulu futhi zisiza indle ukuthi idlule kalula.

Zombili lezi zinhlobo zibalulekile empilweni enempilo. Akwanele ukuthatha eyodwa nje, udinga ukulinganisela kokubili.

Yiziphi izinzuzo esizitholayo nge-fiber?

Kulungile, manje ake sibone ukuthi kungani le fibre ilungele imizimba yethu. Ukudla ukudla okucebile nge-fibre kukunikeza izinzuzo eziningi, njenge:

• Ivimbela noma yelapha ukuqunjelwa: Lena inzuzo eyinhloko abantu abaningi abayaziyo. I-fibre engancibiliki isiza indle ukuthi ihambe kalula emathunjini ethu. Ngakho-ke, ilungele izinkinga ezifana nokuqunjelwa kanye nobunzima bokuya endlini yangasese.
• Kunikeza umuzwa wokugcwala, kusiza ekulawuleni isisindo: Ukudla ukudla okune-fiber eningi kukwenza uzizwe usuthi ngokushesha, futhi kunciphisa ukudla okungadingekile. Ngakho-ke, kusiza ekulawuleni isisindo somzimba. Cabanga nje, uzizwa usuthi kangakanani uma udla ucezu lwesinkwa se-bran noma ucezu lwesinkwa esimhlophe, akunjalo? Ukudla okusanhlamvu okuphelele kuyisibonelo esihle salokhu.
• Yehlisa i-cholesterol embi: I-fibre encibilikayo, ikakhulukazi, inganciphisa izinga le-cholesterol embi egazini. Lokhu kusiza ukunciphisa ingozi yesifo senhliziyo.
• Isiza ekuvimbeleni izifo zenhliziyo nesifo sikashukela: I-fibre isiza ekuvikeleni kuzo zombili lezi zifo ngokunciphisa i-cholesterol nokulawula ushukela egazini.
• Kunganciphisa ingozi yokuthola ezinye izinhlobo zomdlavuza:Ezinye izifundo zikhombisile ukuthi ukudla ukudla okucebile nge-fiber kunganciphisa ingozi yokuthola izinhlobo ezithile zomdlavuza, njengomdlavuza wamathumbu amakhulu.

Ingakanani i-fiber edingwa yizingane zethu ezincane?

Manje ake sibone ukuthi izingane zethu ezincane, okungukuthi, izingane zakho, zidinga i-fiber engakanani ngosuku. Kukhona indlela elula kakhulu yokuthola lokhu. Thatha iminyaka yengane yakho bese ufaka u-5 noma u-10 kuyo . Lelo nani inani le-fiber okufanele alithole ngosuku ngamagremu `(g)` .

Cabanga ngakho ngale ndlela:

• Ingane eneminyaka emihlanu ubudala idinga amagremu ayi-10 kuya kwangu-15 (g) e-fiber ngosuku. (Okungukuthi, 5 + 5 = 10, 5 + 10 = 15)
• Ingane eneminyaka eyi-10 idinga amagremu ayi-15 kuya kwangu-20 (g) e-fiber ngosuku. (10 + 5 = 15, 10 + 10 = 20)
• Ingane eneminyaka engu-15 ubudala idinga amagremu angu-20 kuya kwangu-25 (g) e-fiber ngosuku. (15 + 5 = 20, 15 + 10 = 25)

Uyaqonda? Lona umqondo onzima. Kodwa ngale ndlela ungacabanga ngenani le-fiber elidingwa yingane. Umuntu omdala udinga cishe amagremu angu-25-30 e-fiber ngosuku.

Yikuphi ukudla okune-fiber eningi?

Kulungile, manje sesiyazi ukuthi i-fiber ibaluleke kangakanani nokuthi sidinga malini. Ngakho-ke, yikuphi ukudla esingakuthola i-fiber eningi kukho? Nasi isibonelo:

• Okusanhlamvu Okuphelele: Lawa amakhosi efayibha. Isibonelo, isinkwa sikakolweni esiphelele esingu-100% (njengesinkwa sikakolweni esiphelele, isinkwa se-atta pita), hhayi isinkwa esimhlophe osithola esitolo, sihle. Futhi, ilayisi elingena-bran (irayisi elinsundu/irayisi elibomvu ), ama-oats , ama-cornflakes (khetha lawo anoshukela omncane), kanye ne-muesli .
• Ubhontshisi owomile ophekiwe: Ubhontshisi ofana ne-lentile, ubhontshisi oluhlaza, ubhontshisi oluhlaza, ubhontshisi kanye nobhontshisi ungumthombo omuhle we-fiber uma uphekiwe. Lokhu kungadliwa njengesobho noma ngamafutha.
• Izithelo nemifino: Akukho okukhethekile okungashiwo ngalokhu. Zonke izinhlobo zezithelo, imifino, kanye nemifino eluhlaza zicebile nge-fiber. Izithelo ezingadliwa nekhasi (njengama-apula, ama-nectarine, namapheya) kanye nemifino (njengezaqathi, ukhukhamba, kanye ne-beetroot) ziphezulu kakhulu nge-fiber. Izithelo zendawo ezifana nobhanana, i-guava, i-mango, kanye ne-papaya nazo zinhle kakhulu.
• Amantongomane Nembewu: Amantongomane afana nama-cashew, amantongomane, ama-alimondi , imbewu yethanga, imbewu yelanga, imbewu yekhabe, imbewu ye-chia , kanye nembewu ye-flax nawo ayimithombo emihle ye-fiber. Kodwa qaphela inani olidlayo, njengoba linama-calories amaningi. Ingcosana nje ngosuku yanele.

Into ebaluleke kakhulu ukuthi indlela engcono kakhulu kithi kanye nezingane zethu yokuthola i-fiber iwukudla kwemvelo okufana nalokhu. Kungakhathaliseki ukuthi kungamaphilisi noma ezinye izithako zokwenziwa.Lokhu kungcono kakhulu kunokusebenzisa i-fiber ngendlela efanele. Ngoba, lokhu kudla kwemvelo akugcini nje ngokuqukethe i-fiber, kodwa futhi nezinye izakhamzimba eziningi namavithamini adingwa yimizimba yethu.

Kodwa-ke, uma ngesizathu esithile udokotela wakho encoma ukuthi wena noma ingane yakho nithathe i-fiber supplement , kufanele niyisebenzise njengoba nje udokotela encoma.

Siyifaka kanjani le fiber ekudleni kwawo wonke umuntu emndenini?

Lona umbuzo obaluleke kakhulu. Siyazi ukuthi i-fiber ilungele thina, kodwa singayifaka kanjani ekudleni kwethu kwansuku zonke? Ungakhathazeki, akunzima kangako. Izinguquko ezimbalwa ezincane zingasiza. Nazi ezinye zezindlela ezilula ongazisebenzisa:

• Funda Amalebula Okunomsoco Kumaphakheji Okudla: Bheka ngemuva kwamaphakheji okudla owathenga esitolo ukuze ubone ukuthi "amalebula Okunomsoco" abonisa yini inani le -"(Fiber)`` . Zama ukukhetha ukudla okuqukethe amagremu ama-3 `(g)`` noma ngaphezulu kwe-fiber.
• Khetha Okusanhlamvu Okuphelele Kunezinhlamvu Ezicolisisiwe: Kalula nje, engeza izinto ezifana nesinkwa esinsundu esikhundleni sesinkwa esimhlophe, ilayisi elibomvu/elinsundu esikhundleni selayisi elimhlophe, kanye nepasta yokusanhlamvu okuphelele esikhundleni sepasta ejwayelekile ekudleni kwakho. Lokhu kuzokwenza umehluko omkhulu.
• Yidla izithelo eziphelele esikhundleni sejusi yezithelo: Uma wenza ijusi yezithelo, i-fiber ivame ukususwa. Ngakho-ke kungcono ukudla izithelo eziphelele. Ngaleyo ndlela, uthola yonke i-fiber.
• Engeza izithelo nemifino ekudleni ngakunye: Zama ukwengeza izithelo noma imifino ekudleni kwasekuseni, kwasemini, nakusihlwa. Zama ukudla okungenani izikhathi ezi-5 zezithelo nemifino ngosuku. Isibonelo, uma udla usawoti nopelepele nelayisi nobisi kwasekuseni, ungangeza ubhanana kukho. Kwasemini, yiba nezinhlobo ezimbili noma ezintathu zemifino kanye nesaladi eluhlaza nelayisi.

Ezinye izindlela zokwengeza i-fiber ekudleni nasekudleni okulula

Nazi ezinye imibono:

• Uma udla izinto ezifana ne-yogurt , okusanhlamvu , kanye ne-oats, engeza izingcezu zezithelo (njengomango, ubhanana, i-papaya) kanye namantongomane (njenge-cashews, amakinati) phezulu.
• Uma wenza isandwich , engeza imifino efana ne-lettuce, utamatisi, ukhukhamba kanye ne-avocado .
• Uma wenza isobho noma isaladi , engeza ubhontshisi onjenge-lentile nama-chickpeas. Ukwengeza ibhali elincane esobho semifino nakho kuzongeza i-fiber.
• Uma wenza amakhekhe nama-buns ekhaya, engeza ufulawa omncane we-bran noma we-oat. Lokhu kungandisa okuqukethwe kwe-fiber.
• Ukudla okululaKunempilo kakhulu ukunikeza iphakethe le-popcorn (okwenziwe ekhaya kungcono, kunosawoti noshukela omncane), ama - crackers aphelele, izithelo (ucezu lwe-guava, amadethi athile), kanye nemifino (njengesanqante, ucezu lwekhukhamba).

Yini enye okudingeka siyazi ngalokhu?

Uma ufaka i-fiber ekudleni kwethu, udinga futhi ukuqaphela ezinye izinto ezimbalwa ezincane.

• Uma ufaka i-fiber ekudleni kwakho, yengeze kancane kancane: Ungafaki inani elikhulu le-fiber ekudleni kwakho ngesikhathi esisodwa. Ukwenza kanjalo kungabangela ukungakhululeki njengokuqunjelwa, igesi, kanye nobuhlungu besisu. Ngakho-ke, engeza ukudla okucebile nge-fiber kancane kancane emavikini ambalwa. Khona-ke umzimba wakho uzojwayela.
• Izingane kufanele ziphuze amanzi amaningi: I-fibre idinga ukumuncwa kahle ukuze ihambe kalula emathunjini. Njengoba i-fibre imunca amanzi, ukungabi namanzi kungandisa ukuqunjelwa. Ngakho-ke, khuthaza izingane ukuba ziphuze amanzi amaningi usuku lonke. Lokhu kusebenza nakubantu abadala.

Khumbula, uma ingane yakho inesihudo esiqhubekayo, ukuqunjelwa , noma izinhlungu zesisu, noma uma unemibuzo noma ukukhathazeka ngokudla komndeni wakho, qiniseka ukuthi ubona udokotela womndeni wakho ukuze akunike iseluleko.

Ngakho-ke, yimuphi umyalezo esifuna ukuwuthatha ekhaya kule ndaba?

Kulungile, sesikhulume kakhulu nge -fiber namuhla, akunjalo? Kalula nje, i-fiber yinto edingwa yimizimba yethu.

• Kubaluleke kakhulu ukufaka ukudla okucebile nge-fiber (izithelo, imifino, okusanhlamvu okuphelele, amantongomane) ekudleni kwakho kwansuku zonke.
• Lokhu kuvimbela ukuqunjelwa, kulawula isisindo, kwehlisa i-cholesterol, futhi kusiza ekuvikeleni isifo sikashukela kanye nesifo senhliziyo.
• Inani le-fiber elidingwa yizingane liyahlukahluka kuye ngeminyaka yazo. Qaphela lokho.
• Uma ufaka i-fiber ekudleni kwakho, yifake kancane kancane, bese uphuza amanzi amaningi.
• Kungcono ukuthola i-fiber ekudleni kwemvelo.

Ngakho-ke, kusukela namuhla, zama ukwengeza i-fiber eyengeziwe kuwo wonke umuntu ekudleni komndeni wakho. Kuzokusiza kakhulu ukuthi uhlale uphilile futhi ujabule. Uma unemibuzo, ungesabi ukubuza udokotela, kulungile?

I - fibre, i-fibre yokudla, ukudla okunomsoco kwezingane, ukuqunjelwa, ukudla okunempilo, okusanhlamvu okuphelele