Akufanelekanga ingxaki, ukuqikelela ukuba ukubonakala kwethu kuxhomekeke kwinto eyenzeka ngaphakathi emzimbeni wethu. Akukhona nje iikhilogram ezingaphezulu ezibekwa bucala ngenxa yokungondleki, kodwa nakusesikhumba, iinwele kunye nezipikili. Ngokukodwa, zonke izikhombisi zichaphazela inkqubo yokutya. Ukuseka ukulandelana kwiphepha lethu lesisu kuya kunceda ukutya okunothile kwifiber.
I-fiber isebenza njani?
I-Fiber ifumaneka ekutheni izityalo: imifuno, iziqhamo, izityalo, izityalo, izantyambo. Eli gama ngokwayo lithetha inxalenye yemveliso yezityalo ekhutshiwe emzimbeni ngaphandle kokugaya. Iifayibrari okanye iifayibrari zondla zifana nesiponji. Ikhupha kwi-liquid kwaye nayo ithatha izinto ezinobungozi (ezivutyiweyo) ezibalulekileyo zomsebenzi ezivela ezindongeni zesisu namathumbu. Kubaluleke kakhulu ukudla amanzi amaninzi (2l ngosuku), ngaphandle koko, ayikwazi ukuvuvukala nokuqhaqha. Iimveliso ezithengayo kwi-fiber yemifuno, kunye nokutya kwansuku zonke zamanzi aneleyo, ziya kusisindisa kwiintlungu zesisu, ukunyanzelisa, ukuzithemba, kunye ne-atherosclerosis, isifo sikashukela kunye nezifo zenhliziyo. Emva kwakho konke, i-fiber ayincedisi nje kuphela kwi-digestion ephezulu, ibopha ama-acids acids, iyanciphisa izinga leswekile kunye ne-cholesterol egazini, kwaye oku kuyingozi.
Cinga uluhlu lwezinto eziphathekayo ezizityebi kwifiber:
- Iibhereji zidibanisa izinto ezintle kwaye zinoncedo. Umnini werekhodi yokugcinwa kwe-cellulose kwiijikijolo i-raspberry kunye namabhereberries. Ukutya ingilazi yee-raspberries ngosuku, uya kuzinzela nge-fiber kuphela, kodwa kunye nezinto ezinokuxhatshazwayo eziza kukhulisa ukhuseleko kunye nokukhusela kwi-SARS ne-ARD eyahlukeneyo.
- Ubhontshisi . Iimbotyi kunye nobhontshisi obumnyama ngumkhiqizo onomsoco kwaye onomsebenzi, owenzelayo, awuyi kuba nesidingo sokukhalaza ngesiteleka esilambayo malunga nokusetyenziswa kweemveliso ezicebile kwifiber. Khethani isobho kunye nealadi kwiimbotyi eziphekiweyo kunye neententili.
- Imifuno kunye neziqhamo . Iinqwelisi eziphambili zefayibha yokutya ziipereya, iiapulo, iperesi, ibhanana. Kwaye imifuno, iifolo ezihlaza, i-Brussels ihluma, i-broccoli, i-asparagus, izaqathe ziyizona nkokheli apha.
- Nuts . Ii-almonds, i-cashews, i-peanuts kufuneka idibanise ukutya kwakho kwansuku zonke. Azizona zondlo kuphela, kodwa nazo zinamanzi oli-polyunsaturated aluncedo, izinto ezincinci kunye nezikhulu kunye nefiber. Yongeza kwi-porridge kwidlo kwasekuseni.
- I-Kasha - ngokuyinhloko kwi-oat ne-bran bran.
- Isonka esingqolowa sonke kunye ne-pasta . Isonka esiluncedo ngokukhethekileyo esivela kumgubo we-rye, sihlala kwaye senza i-intestinal peristalsis.
- Iziqhamo ezomileyo - iifundu, ama-apricot omisiwe, ama-raisins, kunye namakhiwane aya kubonakala enkulu kwiinkampani ze-oat bran kunye neentonga.
Iifayibha zokukhulelwa kunye nabantwana
Izibonelelo zokutya ezizityebi kwi-fiber kwabasetyhini abakhulelweyo nabantwana akufanele zikhankanywe. Enyanisweni, ngokusekelwe ekubeni i-fiber dietary ithuthukisa umsebenzi wendlela yokutya, kucacile ukuba ngexesha lokukhulelwa, xa ukuqhaqhaqhaqhaqhaqhaqhaqhaqhaqhaqheko, kulungele ukuchitha i-fiber kangangoko kunokwenzeka. Kwaye abantwana ukususela ebuntwaneni ukuba baqhele,
Kungaphezulu kokwaneleyo kuthini ngokutya okucebileyo kwifiber. Nangona kunjalo, nangona kunjalo, inani le-fiber yokutya ekutyeni kwethu alisanele. Umgangatho wosuku lomntu omdala ungama-25 amagremu e-fiber. Ukusebenzisa itafile yethu, unokubala ngokulula ukuba uninzi kangakanani iifayili ozidlayo. Sincoma ukuba silulele itafile kwifriji. Ngoko rhoqo ukuvula umnyango ukuze uphume isiqhekeza sekhekhe, umzekelo, asiyi kuwufumana kwiluhlu lwethu kwaye sitshintshe ingqalelo kumanothi kunye neziqhamo ezomisiweyo. Yinandi, iluncedo kunye nefiber!