Ukudla okucebile fiber yemifino

Sekuyisikhathi eside kufakazelwe ukuthi okuqukethwe okuphezulu kwe-cellulose kwimenyu kuyindlela elula yokusho ukuthi ukuhlehlisa ngokweqile. Ukudla kwe-F (noma ukudla okunomsoco we-fiber yemifino) kuba yinto ethandwa kakhulu emhlabeni! Akakaze afane nemfashini iminyaka eminingi. Konke ngenxa yokuthola ososayensi ukuthi izinga eliphakeme le-fiber ekudleni lisiza ngokushesha futhi ngempumelelo ukulahlekelwa amakhilogremu angaphezulu futhi kuvimbele ukuba babuyele futhi.

Kakade eminyakeni engu-70 ye-cellulose yekhulu lokugcina ibizwa ngokuthi yiyona nto ebalulekile yomzimba omncane. Ukudla okwenziwe nge-cellulose kunika umphumela oqondile - isisindo kulula ukujwayelekile. Ngaphezu kwalokho, ayitholi ngokweqile futhi ngemuva kwesikhashana. Umbuso jikelele wezempilo uphinde uthuthuke. Ukukhishwa ekukhulupheni kuyenzeka emazingeni ezomzimba kusuka ezinyangeni ezine kuya kwezingu-6. Ngalesi sikhathi, abantu abaningi bakhangwa umqondo wokulahlekelwa kwesisindo esisheshayo futhi esikhundleni sokudla kwe-F kwavela ama-marathons anomphumela omangalisayo kodwa omfushane. Njengoba ebhekene nesithakazelo esidlweni esiyinqaba nesihluku - abaningi babo babizwa ngokuthi babezitha zomzimba omncane. Kwamanye amazwe kwakunqatshelwe ukuvimbela ngokuqinile ukusetshenziswa kwama-carbohydrates, amaprotheni noma amafutha. Abantu abaningi namuhla bayaqonda ukuthi akufanele bakhululwe kuphela ngesisindo esinqunyiwe, kodwa futhi bangalahlekelwa yimpilo yabo. Induduzo enkulu ngaphandle kokuzila futhi "isisindo" sesisindo samukelwa, okuvumela ukuthi siqaphele ukudla kwe-F, okucebile fiber yemifino.

Yikuphi ukupheka kwe-fibre okungcono?

Okungcono kakhulu kuyi-fiber okuvela ekudleni - ikakhulukazi, izinto zemvelaphi yemvelo. Ziyizigobolondo ze-intercellular zezitshalo eziqukethwe imbewu nezinhlamvu, noma kunalokho ezingxenyeni zazo zangaphandle. Lezi zinto zingalahleka uma zihlanzwa. Ngakho-ke, imikhiqizo yokudla eluhlaza okuqukethe i-fiber yemifino iyasiza futhi inempilo. Isici se-fiber yokudla ukuthi umzimba awuzicubunguli ngokuphelele. Yingakho isikhathi eside kakhulu se-fibre sisusiwe ekudleni. Kucatshangwa ngephutha ukuthi lezi "zingcolile ezingenasisekelo", ezifaka kuphela isisu futhi zenze kube nzima ukugaya ukudla. Namuhla, okuphambene nakho kuqinisekisiwe - ukudla okucebile nge-fiber yemifino, kuthuthukisa ukugaya futhi kusiza ukususa i-slag, ukukhululeka kwesisindo esiningi.

Kunezinhlobo ezimbili zamafayili - azinamathele futhi angenayo i-insoluble. I-soluble (i-pectin, i-hemicelluloses, i-resins, i-alginate) itholakala emasimini kanye nosawoti. Ngokuyinhloko, kungukukolweni, ibhali, ama-oats kanye neziqephu zawo, izilwane zasolwandle, imifino nezithelo. Banciphisa ukudla, okuvumela ukuba uqaphele ushukela wegazi futhi uzuze ngokushesha umqondo wokuzonda. Izintambo ezingenayo isitholakala nezithelo nemifino, izitshalo nezitshalo, ikakhulukazi elayisi nasegatheni. Lokhu kusiza ukuhlanza amathumbu, futhi isisu siqala ukusebenza "njengewashi." Ukukhishwa kwe-cholesterol eyengeziwe kanye nezinto eziyingozi eziyingozi kuyashesha. Uma ufuna ukukhipha isisindo esiningi futhi ungafaki njala ngenkathi wenza lokhu - kufanele udle i-fibre engenayo engaphezulu. Esiswini nasemathunjini, bafana nesiponji, bagcwalise isikhala sonke futhi basuse umuzwa wendlala. Kodwa aziqukethe amakholori. Landela ukudla kwe-F kulula kakhulu - udle izithelo eziningi, imifino kanye nohlamvu oluphelele. Kodwa ungadluli! Ngezansi ukukhethwa okuhle kwemikhiqizo yokudla okucebile fiber yemifino.

Amafayili asisiza kanjani ukuba silahlekelwe isisindo?

I-fiber engaphezulu, eyadliwa ngumuntu ngamunye, ibangela ukulahlekelwa okukhulu kwesisindo esiningi. Umuntu onesisindo somzimba ovamile udla ama-gram angu-19 e-fiber ngosuku, kuyilapho umuntu ehlushwa ukukhuluphala - okuncane kathathu. Kubonakala ukuthi abesifazane abambelela esimweni sokudla kwemifino banesisindo esilinganiselayo kanye nempilo enhle. Ngokudla kwe-F, inkomba yomzimba womzimba (okwamanje "izinga legolide" lokulinganisa isisindo) cishe ngo-21.98. Ukuqhathanisa: kulabo bantu abakhetha inyama ukutshala i-fibre bese bedla u-pulp esingaphansi, inani lomzimba lomzimba ngu-23.52. Imikhiqizo enokuqukethwe okuphezulu kwe-cellulose yenza imbangela yethu isebenze, njengoba idinga ukuhlafuna okuphelele nokuqhubekayo. Isibonelo, umzamo wethu wokuhlakulela isisindo esiphindwe izikhathi ezingu-30 kunalokho uma udla ukupheka. Ekugcineni, ngokuvamile sidla ukudla okuncane. Ukungena esiswini, ngaphansi kwethonya lomsoco wesisu, i-cellulose yandisa ivolumu yayo. Isisu sigcwele, okuyinto yamukeli we-saturation esebenzayo. Lo muntu akasadli, futhi umzimba uthola ithuba lokucubungula izitolo zawo.

Ukudla okuphezulu kwe-fibre kusiza ukugcina izinga eliqinile leshukela egazini futhi ngisho namahora amabili emva kokudla kugcina umuzwa wokuzizwa. Faka i-fiber eyanele ekudleni kwakho, futhi ngaphandle komzamo wokuzikhandla uzolahlekelwa ngu-140 kuya ku-175 kcal ngosuku. Ukushisa ama-khalori amaningi kangaka, udinga isiphambano seminithi engu-20. Ngomzimba ngamunye, amagremu amaningana we-fibre inikeza ibhonasi - kunciphisa amandla esiphelele emenyu yethu yansuku zonke nge-kcal 7. Ngakho-ke i-fiber yemifino isiza kanjani ukulahlekelwa isisindo? Okokuqala, amafayili enza ukuba umzimba ukhiqize ama-acids athile abamba amafutha - izakhi ezine-high energy value (kuphela igramu engu-9.3 kcal). Okwesibili, i-fibre iyancipha ukunciphisa ushukela futhi idala umgoqo we-nitrate, ungene emasethini kanye nokudla. Ngenxa yalokho, umzimba awuwutholi wonke ama-khalori ayitholayo ngokudla. Abanye babo baphuma emzimbeni kanye ne-cellulose. Ososayensi bathi ukondla kwe-fiber okuyindayo kuyindlela elula yokulawula isisindo nesifiso. Udla futhi uhlale ususha futhi usebenza. Ukudla okunamafutha kanye namafutha kunezici eziningi ezibalulekile zokulandelela - amavithamini, amaminerali nezinye izinto eziphilayo ezisebenzayo, ezinika amandla.
Ngabe udinga fiber elingakanani udle usuku ukuze uthole izinzuzo zempilo eziphezulu? I-dose yansuku zonke ephakanyisiwe kufanele ibe yi-18-20 amagremu.

Index of fiber okuqukethwe kokudla

Nciphisa ukudla kwakho nge-fiber ngokukhetha ukudla okulungile. Khona-ke akudingeki ukhathazeke ngesisindo sakho. Isamba se-cellulose siboniswa amagremu.

Izithelo
150 ml of juice orange - 0.5
1 orange - 2
1 eliphakathi kwe - 2.2
I-peach 1 - 2.3
I-apple engu-1 - 2.6
1 inkomishi of sitrobheli - 2.2
1 ingilazi ye-currant - 4,2
1 inkomishi yokusajingijolo - 7,4
1 cup cup - 4.6
1 indebe yerayisi - 9.3

Isinkwa
Isigaba 1 sesinkwa esimhlophe - 0.5
Isigaba 1 sesinkwa se-rye - 1
Isigaba 1 sesinkwa sonke-okusanhlamvu - 1.5

Ilayisi
1 ingilazi yelayisi omhlophe - 1.5
1 inkomishi irayisi ensundu - 5

Izifundo zokuqala
Ipuleti yesobho senkukhu nge-vermicelli - 1
Isobho nge inyama nemifino - 5
Isobho se-Bean - 8

Imifino
1 utamatisi - 0.5
Ikhukhamba 1 - 0.7
1 isanqante - 3.1
1 indebe ye-broccoli - 0.75
1 inkomishi yekholifulawa - 1.3
1 inkomishi izitshalo Brussels - 3
2 izinkomishi isipinashi - 2

Yidla izithelo futhi uhlale uphilile

Ukuze usondelane nesimo esihle sobuhle, izondlo ziyalwa ukuba zidle okungenani 180 kcal yezithelo ngosuku. Isibonelo, i-apula engu-1 + 1 i-orange + 1 ibhanana. Futhi, udinga okungenani ama-90 kcal yemifino: isaladi noma imifino enomisiwe. Ngaphezu kwalokho, kuyadingeka ukuba ufake phakathi kwemenyu 4 izingxenye zesinkwa ezisuka kuzinhlamvu ezigcwele - kuzo zonke amakholori angu-90 kunamaprotheni amabili. I-F-yokudla inikeza nezindlela ezilula ezingasetshenziswa ekudleni kwakho. Lokhu kuzosiza ukulungisa indlela yokudla futhi ukwandise ukusetshenziswa kwe-cellulose.

- Isangweji nge-cellulose. Khumbula: isinkwa ngebhotela (noma margarine) asiqukethe i-fiber yemifino nhlobo. Kodwa ithisipuni 1 yebhokisi le-peanut iqukethe u-0.7 g we-cellulose. Faka esikhundleni samafutha avamile.

"Izithelo zidinga ukudliwa ngokuphelele." I-200 ml yejusi ka-orange iqukethe u-0.4 g kuphela we-fiber, futhi i-orange evamile - izikhathi ezingu-7 ngaphezulu (2.7 g). Uma kunokwenzeka, yidla izithelo nemifino engaphenduliwe, ngoba ikhasi lazo liqukethe i-fibre yokudla ewusizo kakhulu. Uma ufuna ukulungisa isiphuzo esinempilo - mix amajikijolo amasha noma izingcezu zezithelo nge yogurt okusajingijolo. Ngaphandle kwe-dessert emangalisayo, uzothola isamba se-5.8 amagremu we-fiber.

- Faka amazambane namahabhon. Amafutha omhlophe okuhlobisa ayasebenza kakhulu ngokwesidingo somzimba. Lokhu kungaba ama-4 amagremu e-fiber ngokumelene no-1.5 amagremu. Okuncane kakhulu okuqukethwe kwefayibha kumazambane angenakwenziwa. Kuyindlela yakhe eyamukeleka kakhulu. Uma uhlanza amazambane, unciphisa izinga le-fibre kuwo izikhathi eziningana.

- Phakathi kokudla, adle amantongomane, hhayi ama-chips. I-28 g yamantongomane (mayelana nama-alimondi ambalwa, amantongomane) aqukethe 2 g we-fiber. Ukuze uthole inani elifanayo le-fibre kusuka ku-chips, kuzodingeka udle ama-3 kg wabo.

- Yandisa ibhulakufesi yakho nge-yogurt eyodwa. Uma ufaka izithelo ezimbalwa zakho ozithandayo kuyo - uzothuthukisa ukudla kwakho nge-1 g weprotheyini.

- Engeza izithelo ku-muesli. I-Muesli ngokwayo iyongezwa ngaphezu kwe-cellulose, kodwa uma uyayihlanganisa ngezingcezu zesithelo, wonke amagremu angu-25 azokunika ama-gramu angu-2.4 e-fiber, hhayi i-standard 0.75 g.

Imenyu enconyiwe

Ukudla kwasekuseni
- I-saladi yezithelo: i-apula eli-1, i-peach 1, i-1 indebe ye-fat-fat, amathisipuni amabili amafutha ashukela.
- 50 g wezinhlamvu zommbila ngobisi obumhlophe kanye nama-raspberries ambalwa.
- ama-gramu angu-45 we-oatmeal ngamanzi, i-apula eli-1 kanye no-250 g we-strawberries, ubhanana nobisi ngamanoni angu-0.5%.
- ama-2 tincetu zesinkwa ne-ham ne-banana.
- 75 g we-prunes kanye ne-bran, 1 ithisipuni yebhotela nejamu.

Ukudla
- 150 g amazambane alungiswe ngezingcolile, futhi 200 g olwandle kale.
- 150 g izaqathe ngayinye kanye namahlumela ama-brussels, ama-2 wezipuni salsa, isinkwa ngezinkukhu nezinkukhu ezimbili.
- 200 g of macaroni kusuka durum ukolweni nge sauce kanye 150 g isithelo isaladi.
- amagremu ama-200 esaladi avela ezinhlotsheni ezintathu zobhontshisi kanye noshizi olunomsoco.

Dinner
- 200 g we-bean stew kanye no-150 g we-saladi yezithelo.
- 150 amagremu we-cod nelamula, 1.5 amathisipuni ama-capers, ama-gramu angu-50 elayisi ensundu.
- 300 amagremu yemifino ethosiwe ne tofu.
- 75 g we-macaroni kusuka durum ukolweni ne utamatisi sauce kanye 200 g isitshalo seqanda isitshalo.
- ama-gram angu-80 elayisi omnyovu kanye nama-200 g lentile kanye nesaladi yemifino enezinhlumela.

12 pluses of plant fiber

1. Ukuvimbela ukutholakala komdlavuza we-polyps kanye nekolon, okusiza ukwakha izinto eziphikisayo ezifana ne-butyric acid.

2. Iphikisana nokuthuthukiswa komdlavuza webele kubantu besifazane kanye nomdlavuza wesifo sofuba emadodeni, ngoba ihlanganisa ama-acidi e-oxidized ne-estrogens kanye ne-androgens.

3. Ukuvimbela ukwakheka kwamatshe ku-gallbladder.

4. Yenza umsebenzi wesibindi.

5. Igqugquzela umsebenzi wamathumbu futhi ivimbele isifo se "isilonda esibucayi" - lokhu kuyisimo sokuvimbela ukuqothulwa.

6. Kunciphisa ingozi yokuthuthukisa uhlobo lwesifo sikashukela sohlobo lwe-2 ngokubambezela ukumuncwa kwama-carbohydrate namafutha.

7. Kuqinisekisa ukuphunyuka emzimbeni wezinto ezinobuthi kakhulu: ama-slags, izinsimbi ezinzima, ama-rayonuclides.

8. Ukukhuthaza ukukhula kwe-bifidobacteria - abasizi abadingekile bokugaya kahle.

9. Ivikela izifo eziyingozi emaphethelweni emathunjini.

10. Kusiza ukuvimbela izinkinga zenhliziyo. Ukwandisa ukusetshenziswa kwe-cellulose ngisho no-6 g ngosuku kwenza kunciphise ukuhlaselwa kwenhliziyo ngo-25%.

11. Kuqinisekisa ukusebenza kahle kwama-pancreas.

12. Ukuvimbela ukuqoqwa kwe-cholesterol ezindongeni zemithambo yegazi, futhi bahlala beqina.

Amaqiniso amahlanu mayelana ne-fiber

1. Abantu abangama-80% abatholi fiber ngokwanele ngokudla.

2. Njengoba udle i-apple eyodwa, uzothola u-fiber izikhathi ezingu-11 kunokuphuza ingilazi yamanzi we-apula.

3. Uma ukudla kwasekuseni kucebile fiber, ukudla okulandelayo kuzokubiza ama-calories angu-175 ngaphansi.

4. Namuhla, abesifazane abaneminyaka engu-18 no-35 ubudala banama-pulp angaphansi kwemenyu yabo kunabantu abadala.

5. Okhokho bethu basebenzise okungenani amagremu angu-35 ngosuku. Bakuthola ikakhulukazi emanzini, okusanhlamvu nezithelo. Namuhla, imithombo eyinhloko ye-fiber yokudla kithi yizithelo.