I-fibre ihlukaniswe ngokuyinhloko emathunjini, kodwa inani layo lokudla okunomsoco liphansi kakhulu, okungukuthi, isililulose ayinayo inani elifanele lama-calories, amafutha, amaprotheni, amaminerali namavithamini. Naphezu kwalokhu, i-fibre iyisici esibalulekile futhi esibaluleke kakhulu sokudla okufanele. Ngiyabonga, izifo eziningi ezimbi kakhulu ziyaphela, futhi uhlelo lokugaya ukudla lusebenza ngendlela efanele. Futhi, ngenxa yokuthi i-cellulose inikeza umuzwa ogcwele we-satiety ngaphandle kokuba khona kwamakholori amaningi, ngokuqinisekile kusiza ukugcina isisindo silawulwa. Izakhamuzi zeluleka ngokulinganisa nsuku zonke ukudla ama gramu angu-20 e-fibre, okuqukethwe isinkwa, umquba, imifino, izithelo, kanti-ke, inqwaba ye-fiber i-croup.
Kunezinhlobo ezimbili ze-fiber. Futhi ukuze sikwazi ukugcina impilo enhle kakhulu, sidinga kokubili izinhlobo. I-fibre e-soluble, etholakala emifino kanye nezithelo ezinamagatsha, nase-bran oat, ihlisa igazi le-cholesterol kakhulu. Kanti, i-fiber engasetshenzisiwe etholakala okusanhlamvu okungaphenduliwe, njengelayisi obomvu noma ufulawa nge-bran, futhi kubhontshisi, kunomthelela ekwenzeni okuhle kokugaya.
Ukwengeza, futhi kuvimbela ukubukeka kokuqotshwa nezinye izifo zezinyosi. Awuyi-insoluble, noma i-fiber ehlanganisiwe ayitholakali ngokuphelele. I-fiber e-soluble inamathele ngosizo lwebhaktheriya ekhethekile, emva kwalokho okushiwo yi-imikhiqizo, eminye yayo engena egazini, okufaka ekunciphiseni kwe-cholesterol.
Kunemibono ehlukene emphakathini ngezinga lapho i-fiber engenayo ifakwa khona. Iqiniso liwukuthi uma lidlula ngendlela yokugaya, i-cellulose ithatha inani elikhulu lamanzi, elidlula isisindo se-cellulose ngezikhathi ezingaba ngu-15. Amanzi afakwe ngamanzi afana nesisindo semfucuza yomzimba, okusiza ukunyakaza okusheshayo kwale nkunkuma ngokusebenzisa amathumbu. Isayensi kanye nososayensi emhlabeni jikelele baye bafakazela ukuthi ngenxa yentuthuko ngokushesha yomfucuza womzimba, i-fibre engenalutho ivimbela ukubonakala komdlavuza wekoloni. Ngakho isiphetho sokuthi abantu abadla inani elikhulu lokusanhlamvu okuhlukile, bancishise ingozi yokuthuthukisa isifo esinjalo esibi njengesifo somdlavuza wezinambuzane namathumbu amakhulu.
Amathiphu ambalwa okuzoba khona empilweni yakho, umthombo wezempilo we-fiber ubuye:
- Yidla imifino ehlukahlukene, izithelo, okusanhlamvu kanye nemifino, ukuze ekudleni kwakho, inhlanganisela ye-fiber engenayo i-insoluble ne-soluble ingcono kakhulu.
- Yidla okuningi okungaphenduliwe, ukudla okuphelele - isobho elibomvu, i-pasta, isinkwa ne-bran.
- Zama ukuqala usuku ngezikhathi zokuphumula, okuqukethe i-oatmeal, isobho noma isinkwa nge-bran.
- zenzele izivuthu zesinkwa nesinkwa esiphundu esesinkwa nge-bran.
- udle izithelo nemifino kaningi, ungawahlanza ngokubhula kanzima bese uwasebenzisa nge-peel.
- esikhundleni sokwenza nokuphuza amajusi, udle izithelo. Izikhathi eziyisithupha, i-fibre cishe iyatholakala kulo lonke i-orange, kunesilazi sejusi.
- zama ukudla ama-asparagusi amaningi kanye ne-broccoli.
- engeza ama-ragout, isobho, ama-saladi, ama-peas abilisiwe, ubhontshisi nama-lens.
- uma kunokwenzeka, engeza lisikiwe noma uhlile imifino ngamasoso, ama-saladi, ezitsheni eziphekwe ngezimbiza ze-ceramic.
- uma ngokuzumayo ufuna ukudla, udle isithelo noma isinkwa nge-bran.