Njengamanje, imicu iwukudla okubalulekile okufanele kuzuzwe ukudla okunomsoco, ngaphezu kokuhlinzeka ngezinzuzo eziningi ze- Impilo Yomzimba, wokugaya ukudla y ngobuhle. Ama-fibers athatha indawo evelele kunoma yikuphi ukudla okunomsoco ngenxa yokubaluleka kwawo ekugcineni ukusebenza kahle komzimba. uhlelo lokugaya.
Umsebenzi wayo omkhulu Kuwukwenza lula ukuqedwa kwemfucuza emzimbeni, kodwa izinzuzo zayo azigcini lapho. Nabo bagqama okuqukethwe kwayo kwekhalori ephansi, ikhono layo lokumunca amanzi futhi likhiqize a umuzwa omude wokusutha, elungele ukulawula i- isisindo somzimba. Lokhu kwenza ama-fibers abambisene abakhulu ukuvimbela okuhlukahlukene izifo kanye nokwenza ngcono izinga lempilo jikelele.
Iyini imicu futhi yiziphi izinhlobo zayo?
I-fiber iyisakhi sesitshalo esingakwazi ukugaywa ngama-enzyme esistimu yokugaya ukudla komuntu. Kunezinhlobo ezimbili eziyinhloko ze-fiber:
- Imicu encibilikayo: Le micu iyancibilika emanzini, yenze ijeli esiza ukwehlisa i-cholesterol nokulawula amazinga kashukela egazini. Zitholakala ekudleni okufana i-oat bran, i-oats egoqiwe kanye nemifino.
- Imicu engancibiliki: Lolu hlobo lwefayibha aluncibiliki emanzini futhi umsebenzi walo oyinhloko ukungeza ivolumu esitokisini, ukukhuthaza ukuhamba kwamathumbu. Ungawathola ngaphakathi kakolweni bran, okusanhlamvu, whole grain breads, amakhasi, izithelo nemifino.
Zombili izinhlobo zefiber zibalulekile ukuze ulondoloze ukugaya okuhle nempilo ejwayelekile, ngakho-ke kubalulekile ukufaka inhlanganisela yakho kokubili ekudleni kwakho kwansuku zonke.
Izinzuzo zokudla okunothe nge-fiber
Ukudla okucebile ku-fiber akugcini nje ukuthuthukisa ukugaya, kodwa futhi kunomthelela omuhle ezindaweni eziningi ze- impilo jikelele:
- Ukuvimbela ukuqunjelwa: Imicu engancibilikiyo ikhuthaza ukuhamba kwamathumbu futhi yenza kube lula ukuphuma okujwayelekile.
- Ukulawula isisindo: Ngokudala umuzwa wokusutha, amafayibha asiza ukunciphisa ukudla kwekhalori nokulawula isisindo ngokwemvelo.
- Ukunciphisa i-cholesterol: Imicu encibilikayo isiza ukwehlisa i-cholesterol embi (LDL), ethuthukisa impilo yenhliziyo nemithambo yegazi.
- Ukuzinzisa amazinga kashukela egazini: Ukusebenzisa i-fiber kusiza ukugwema ukukhuphuka kwe-glucose, ikakhulukazi kusiza labo abanesifo sikashukela noma abafuna ukusinqanda.
- Ukuvimbela izifo ezingapheli: Ukudla okunothe nge-fiber kuye kwahlotshaniswa nengozi ephansi yokuthuthukisa izifo ezifana nomdlavuza wekoloni.
Ukudla okune-fiber ephezulu
Uma ufuna ukudla ukudla okunothe nge-fiber, ungakuthola kulokhu kudla okulandelayo:
- Izithelo: Ama-apula, amapheya, ama-raspberries, ubhanana kanye nokwatapheya yimithombo emihle kakhulu ye-fiber, ikakhulukazi uma udla amakhasi uma kwenzeka ama-apula namapheya.
- Imifino: I-Brokholi, izaqathe, isipinashi, ama-artichokes kanye nethanga kugqama ngokuba ne-fiber ephezulu.
- Izembe: Ama-Lentils, ama-chickpeas kanye nobhontshisi kugcwele i-fiber futhi kuyahlukahluka kuzo zonke izinhlobo zokupheka.
- Okusanhlamvu okuphelele: Irayisi elinsundu, isinkwa sikakolweni, i-oats kanye ne-quinoa kufanelekile ukuhlanganisa nsuku zonke.
- Imbewu namantongomane: Imbewu ye-Chia, ama-flaxseeds, ama-alimondi, nama-walnuts anikeza umthamo ogxilile we-fiber.
Kubalulekile ukwandisa ukudla kwe-fiber kancane kancane ukuze ugweme ukungakhululeki kokugaya ukudla, njenge ukuvuvukala o AmaGesi. Futhi, khumbula ukusebenzisa amanzi anele ukuze kube lula ukuhamba kwamathumbu.
Imenyu yamasonto onke ecebile nge-fiber
Sethula isibonelo semenyu yamasonto onke edizayinelwe ukufaka ukudla okunothe nge-fiber futhi ongayilandela ukuze uthuthukise impilo yakho yokugaya:
NgoMsombuluko
- Ngesisu esingenalutho: Ijusi yemvelo yamawolintshi ama-2.
- Ukudla kwasekuseni: Ukumnika (ikhofi noma itiye) ne-rye bread toast no-1 tbsp. wokudla ushizi omhlophe.
- Usuku lokudla: Isobho lemifino, uphudingi wemifino kanye neyogathi eno-1 tbsp. wezinti zebran.
- Isinkwa: Ukumnika kanye ne-1 whole grain cereal bar.
- Dinner: Umhluzi nge-tbsp engu-1. i-bran, i-steak engu-1, i-zucchini ephehliwe kanye nesaladi yezithelo.
NgoLwesibili
- Ngesisu esingenalutho: Ijusi ye-grapefruit engu-1.
- Ukudla kwasekuseni: Ukumnika nge-toast kakolweni o-1 no-1 tbsp. yejamu yokudla.
- Usuku lokudla: Isobho lemifino elihlanganisiwe, ingxenye yesinkwa senyama, i-puree yamathanga kanye nezithelo ezi-2 ozikhethele zona.
- Isinkwa: Itiye elinobisi oluncibilikisiwe kanye nama-crackers werayisi angu-2 anojamu wokudla.
- Dinner: Umhluzi nge-tbsp engu-1. we-oat bran, u-¼ wenkukhu eyosiwe, isaladi katamatisi kanye ne-plum compote engenashukela noma isaladi yezithelo.
NgoLwesithathu
- Ngesisu esingenalutho: Ijusi yemvelo yamawolintshi ama-2.
- Ukudla kwasekuseni: Ukumnika ngobisi lwe-skim namakhukhi angu-2 we-bran.
- Usuku lokudla: Isobho likatamatisi elihlanganisiwe ne-1 tbsp. i-bran, i-pudding yemifino kanye ne-grapefruit engu-1.
- Isinkwa: Skim iyogathi nge-30 g yezinti ze-bran.
- Dinner: Isobho lethanga, i-steak engu-1, isaladi yeqabunga eliluhlaza kanye ne-gelatin yokudla enezithelo.
Imenyu iyaqhubeka nezinketho ezinempilo kakhulu ezinsukwini ezilandelayo zeviki, ivumelanisa nezinhlanganisela ngokwezidingo zakho.
Ukuze uthole izinzuzo eziphezulu ekudleni okucebile nge-fiber, kuyalulekwa ukuthi udle ukudla kwansuku zonke okuphakathi 25 no-30 amagremu, njengoba kunconywe yi-World Health Organization (WHO). Uma ulandela lolu hlelo futhi udla amanzi anele, uzokujabulela ukugaya okungcono, amazinga amandla ezinzile y elungiselelwe impilo ephelele.