Ukudla okunomthelela ophezulu we-fiber, okungekho okuthiwa i-F-yokudla (kusukela ngegama lesiNgisi elithi Fiber - "fiber") uthembisa ukulahleka kwesisindo esiphumelelayo, ukuzinza - amakhilogremu angeke abuyele, ukusheshisa kwe-metabolism. Ukusebenza kwalesi senzo ku-fiber noma i-fibre yokudla. I-fibre itholakala ku-imbewu nezinhlamvu, iyingxenye yegobolondo le-intercellular yezitshalo (izingxenyeni zangaphandle), okuyinto, njengomthetho, zikhishwa ngesikhathi senqubo yokuhlanza. Ngakho-ke, ukudla okungagciniwe kuyasiza kakhulu, kugcina konke okuqukethwe kwe-cellulose. Esikhathini esedlule, i-cellulose ibizwa ngokuthi "i-ballast substance" futhi abantu babecabanga ngokungenangqondo ukungcola okungenamsebenzi okungenasisekelo, okungahambisani nomzimba futhi kwasuswa. Manje kungenye indlela, uzama ukucebisa yonke imikhiqizo nayo.
Kunezinhlobo ezimbili ze-fiber - ezingenayo i-soluble. Owesibini (i-pectin, i-hemicellulose, i-alginase, i-resin, i-gomamu) itholakala ku okusanhlamvu kanye nemifino - ukolweni, ama-oats, ibhali, imikhiqizo yasolwandle, isibonelo, eklabishi nasezithelo nemifino. Ihlehlisa ngokuphelele izinga le-cholesterol futhi liyivikela ezinhlotsheni eziningi zomdlavuza. Uhlobo lokuqala lwe-fiber (lignin, cellulose) litholakala nezithelo nemifino, izitshalo nezitshalo. Ikakhulukazi eningi elayisi elibomvu. Ususa ubuthi emzimbeni, uhlanza amathumbu. Lona yi-cellulose esiza ukunciphisa isisindo, njengoba ingancibiliki emathunjini nasesisu, ivuvukala futhi igcina umqondo wokuzonda. Futhi okubaluleke kakhulu, ayinakho amakholori. Ukuze ulahlekelwe isisindo futhi ngesikhathi esifanayo uzizwe usetshenziselwa ukudla kokubili izinhlobo ze-fiber.
Landela ukudla ngezinto eziphezulu ze-fiber ngokumane: udle imifino eminingi nezithelo, ukudla okugcwele okusanhlamvu kanye nemvelo kuveza konke.
Ukuvula
E-Oxford, ngesikhathi ucwaninga lomdlavuza ngaphansi kokuqondiswa kukaDkt. E. Spencer, ososayensi bathola ukuthi uma umuntu eshaya kakhulu i-fibre, ngokushesha ulahlekelwa isisindo. Ucwaningo lwabesifazane abangamaNgisi abangama-38,000 luqinisekisile lo mkhuba esikhathini esizayo. Kwakukhona ukuthi abesifazane banesifo se-BMI esingaba ngu-21.98 (okungukuthi igolide elishoyo) uma benamathela emifino yemifino, nalabo besifazane abakhetha ukudla kokudla, ngakho-ke basebenzise i-fiber encane, babe ne-BMI engaba ngu-23.52.
Imikhiqizo enezinto eziphezulu ze-fiber isenza sikwazi ukuhlafuna ukudla ngokucophelela, futhi, ngokufanele, sibeke umsebenzi emaseni. Wena ngokwakho, mhlawumbe, waphawula, isibonelo, uma udla izaqathe. Ubeka umzamo omkhulu kunalokho uma udla, isibonelo bun. Ngenxa yalokho, sidla kancane. I-fibre, isifinyelele esiswini ngaphansi kwethonya lomsoco wesisu esiswini, ukwanda ngamasayizi, isisu sigcwele futhi i-receptor ye-saturation isebenza. Ukuba khona komzwelo we-satiety ngaphakathi kwamahora amabili, futhi izinga leshukela egazini liqiniswa.
Ngokushesha ulahlekelwe ama-calories
Uma ufaka i-fibre eyanele ekudleni kwakho, ngakho-ke zonke izinsuku uzodingeka uhambe kusuka ku-150 kuya ku-175 kcal. Ukushisa amakholori amaningi, ekuphileni kwansuku zonke kuzodingeka ugijime imizuzu engu-20. Kodwa ngenxa yokuthi kwenzekani lesi senzo? Okokuqala, i-fiber ngokwayo yenza umzimba uvelise ama-acids akhethekile athola amafutha. Okwesibili, kudala umgoqo we-nitrate futhi unciphisa ukungena kweshukela. Futhi ngenxa yalokho, umzimba awuwutholi wonke ama-kilojoule, amanye awo avela kokungenayo kokudla kanye ne-fiber.
Ososayensi bakholelwa ukuthi ukwandisa inani le-fiber ekudleni kwansuku zonke kuyindlela elula yokulawula ukudla kanye nesisindo. Ngesikhathi esifanayo, uzohlala unamandla, usebenza, futhi uzoba namandla okwanele ekuqeqeshweni kwansuku zonke. Phela, ukudla okucebile ku-fiber ngokuvamile kuqukethe izakhi eziningi ezibalulekile: amaminerali, amavithamini, izinto eziphilayo ezisebenzayo.
Ngakanani fiber okudingayo ukuze uthole umphumela oyifunayo? I-dose ephakanyisiwe ngosuku liyi-18 g. Abanye ochwepheshe bathi kuyathandeka ukuphakamisa okujwayelekile ku-25-35 g. Ukufinyelela ama-25 g ngosuku, abahlengikazi bayeluleka ukuthola i-kcal 180 ngezithelo (isibonelo, i-apula elilodwa + 1 i-orange + 1 ibhanana), futhi hhayi ngaphansi kwama-calories angu-90 nemifino (isaladi ingxenye). Futhi ekudleni kuhlanganisa konke isinkwa sikakolweni, iphalishi. Izithelo kangcono kunama-juice angahlali esikhundleni. Njengoba, isibonelo, ijusi le-orange iqukethe u-0.4 g kuphela we-fiber, futhi ku-orange yi-7 (!) Times ngaphezulu. Shintsha ama-peanuts noma ama-popcorn chips.
Imenyu yokudla
Ukudla kwasekuseni:
Inombolo yokukhetha 1 isaladi yezithelo kusuka ku-apula, i-pear kanye ne-peach; ibhange le yogurt kanye nezipuni ezimbili ze-flaxseed.
inombolo yezinketho 2
Amagremu ama-50 we-corn flakes ane-raspberries encane nobisi;
inamba yokukhetha 3
45 amagremu we-oatmeal emanzini; 1 i-banana, i-apula nama-250 amagremu ama-strawberries.
inombolo yokukhetha 4
izinhlayiya ezimbili zokudla okusanhlamvu, i-bananas, i-ham enhle.
inamba yokukhetha 5
75 amagremu of umlimi omuncu, 1 isipuni of ujamu kanye ibhotela, ikhekhe nge bran.
Kwasemini:
Inombolo yokukhetha 1 150 amagremu amazambane ngunifomu kanye nama-gramu angu-200 esaladi kusuka olwandle.
inombolo yezinketho 2
150 amagremu amahlumela aseBrussels kanye izaqathe eziphethwe ngamaspuni amabili e-salsa; isangweji esenziwe ngeziqu zesinkwa esimnyama kanye utamatisi oqoshiwe.
inamba yokukhetha 3
200 amagremu we-pasta ezivela ezinhlobonhlobo zokhuni, i-pesto sauce kanye namagremu angu-150 yemifino ehlanganisiwe.
inombolo yokukhetha 4
200 amagremu e-isaladi kusuka ezinhlotsheni ezintathu ezihlukene zobhontshisi, ushizi olunothile.
inamba yokukhetha 5
Ama-gramu ama-250 we-sipinashi isobho nge isipinashi, i-donut ephakathi ne-bran.
Ukudla ukudla:
inombolo yokukhetha 1
150 amagremu we isaladi yemifino kanye nama-gramu angu-200 we-bean stew.
inombolo yezinketho 2
150 amagremu we-cod nge-lemon; Amagremu ama-50 welayisi ensundu 1 isipuni se-capers kanye.
inamba yokukhetha 3
300 amagremu wemifino ethosiwe, ama-gramu angu-50 webhali le-pearl kanye ne-tofu.
inombolo yokukhetha 4
Amagremu angu-75 we-spaghetti avela kanzima okolweni koroyi, utamatisi isobho, 200 amagremu we-isitshalo seqanda esitshontshiwe.
inamba yokukhetha 5
Ama-80 amagremu we-pilaf kusuka ku-lentile nelayisi elibomvu kanye nama-200 amagremu esaladi yemifino enamahlumela okusanhlamvu.