I-Fiber yokulahleka kwesisindo - njani ukuyithatha?

Zonke izondlo zinconyayo zicebisa ukuba abantu abalahlekelwa isisindo badla ukutya okucebileyo, kodwa namhlanje i-fiber yokutya epheleleyo iyatholakala kwifomu ecocekileyo. Masibone ukuba ingaba luncedo okanye yingozi.

Kutheni i-cellulose yokulahlekelwa kwesisindo?

Ukwakhiwa kweekhemikhali ye-cellulose kuhlukeneyo: iqukethe isellulose, i-inulin, i-pectin, i-oligosaccharides. Ukongezelela, i-fiber fry foods are virtually not digested in the body, yonke into inquma izixhobo zayo ezincedo.

1. I-Fiber yintsika ephezulu kakhulu yokukhula nokuveliswa kweebhaktheriya ezihlala emathumbu. I-microflora eqhelekileyo inceda ukufumana amavithamini, ibandakanyeka ekugcineni umzimba kunye nokunceda ukugaya.
2. Ukusetyenziswa kwefayibha yokulahleka kwesisindo kuyenjalo nokuba kungena kwinkqubo yokutya, kwandisa ubungakanani kwaye kugcwalise isisu, ngaloo ndlela kuthoba ukuvalelwa yindlala. Ngoko ke, ukusetyenziswa kwefiberthi yokutya okunamafutha kunceda ukunqanda ukutya nokunciphisa inani leenkonzo.
3. I-fibre ihlambulula kakuhle amathumbu, ayisuse kuyo kuphela izinto ezinobuthi, kodwa kunye namafutha, ekuncedeni ukulungelelaniswa kwezinga le-cholesterol.

I-Fiber yokulahleka kwesisindo - njani ukuyithatha?

Le mveliso ayikwazi ukusetyenziswa ngokungenamkhawulo, njengoko inokubangela ukwanda kwe-gastritis, ukuqhaqhaqhafaza, ukuguqulwa kwamanzi kunye nehudo. Ngako oko, phambi kokuba ufake i-fiber ephasayo ekudleni, kufuneka ufunde indlela yokuthatha i-fiber yokulahleka kwesisindo. Kukholelwa ukuba ngemini umntu omdala kufuneka adle malunga ne-30 grams yefiber ecocekileyo, ngaphandle kokuba kunqongophala oluthile lokutya kwisondlo sakhe esinezitye ezifubeni ezinokutya (imifuno, izityalo, iziqhamo, izithelo ezomileyo, amajikijolo). I-Bran okanye i-fiber ngendlela yefowder inokudibaniswa kwiisobho, i-salads, i-yoghurts zendalo, iikhosi zesibini, izityalo kunye nokutya okutya. Oku kuya kunceda ukwenza isidlo sibe nesondlo kwaye ngexesha elifanayo ukunciphisa umxholo wekhalori.

Abantu abaninzi banqwenela ukudla i-cellulose nge-kefir ye-fat fat okanye bahlambe ngamanzi, ngoko umbuzo uvela njani ukusela i-fiber yokulahleka kwesisindo. Kunconywa ukuba wongeze ipoyiji ye-bran okanye i-fiber kwiglasi ye-kefir okanye amanzi. Abo bathatha i-fiber, kubalulekile kwakhona ukubonelela umzimba ngomlinganiselo okwaneleyo wamanzi, ukwenzela ukuba iifayili ezidliwayo zinyamezele ngexesha lokutya.

Ngoko, safumanisa indlela i-fiber efanelekileyo yokutya yokulahleka kwesisindo, kodwa kufuneka ukwazi ukuyikhetha. Ukuba ukhetha ukuhlamba i-fiber, uyithenge kwifom yefowder. Ngokuqhelekileyo, imbewu kunye nemifuno ehlukahlukeneyo yongezwa kwi-fiber edlayo, eyenza ukuba i-fibre ibe yeluncedo ngakumbi. Inani elikhulu le-fiber lifumaneka kwi-bran. Icandelo le-bran ungayifaka indawo yokutya okanye enye yokutya. Uninzi lwefiber lufumaneka kwisonka, kodwa luncedo ngakumbi ukukhetha izonka ezijikelezileyo ezinezikhuni ezikhukhulayo, kuba ziqukethe i-fibre edla kakhulu. Ezinye izonka zineswekile, umgubo wengqolowa, ngoko zifana nesonka, kwaye zingenalo i-fibre eninzi, ngoko-ke ngaphambi kokuba uthenge kungcono ukuqhelana nokubunjwa.

Ngayo yonke impawu echaphazelekayo yefiber, musa ukulibala ukuba ngokungafani nemifuno, iziqhamo kunye nemifuno, iqulethe kakhulu amavithamini , amaminerali kunye nezinye izondlo ezinomsoco. Nangona umvelisi ephucula i-fiber ngeivithamini, ziya kubandakanywa kakubi kunezinto eziqhelekileyo. Uyakongeza kuphela ukutya kwakho nge-cellulose, kodwa ungayisebenzisi kakubi.