I-Fiber ihlukaniswe ngokuyinhloko kumathumbu, kodwa isondlo sayo sinomsoco kakhulu, oko kukuthi, i-cellulose ayinayo ixabiso elifanelekileyo leekhalori, amafutha, amaprotheni, amaminerali kunye namavithamini. Nangona kunjalo, i-fibre yinto ebalulekileyo kwaye ibaluleke kakhulu yokutya okufanelekileyo. Ndiyabulela kuye, izifo ezininzi ezinzulu ziyekezela, kwaye imisebenzi yokugaya isisu ngokuchanekileyo. Kwakhona, ngenxa yokuba i-cellulose inika umuzwa opheleleyo we-satiety ngaphandle kobukho beekhalori ezingaphezulu, ngokuqinisekileyo kunceda ukugcina ubunzima buphantsi kolawulo. Izondlo zicebisa ngomyinge imihla ngemihla ukuba zidle i-gram 20 yefiber, equlethwe kwisonka, izityalo, imifuno, iziqhamo kwaye, ngokuqinisekileyo, inani elikhulu le-fiber lisentlangeni.
Kukho ezimbini iintlobo zefiber. Kwaye ukuze sikwazi ukugcina impilo enempilo, sifuna zombini iintlobo. I-fiber ehlanjululwayo, efumaneka kwimifuno nemifuno enamagqabi, kunye ne-oat bran, iyanciphise kakhulu i-cholesterol yegazi. Ngaloo ndlela, i-fiber engabikhoyo efunyenwe kwizilimo ezingapheliyo, ezifana nerayisi ebomvu okanye umgubo kunye ne-bran, kunye neembotyi, zifaka isandla kwisondlo esihle.
Ukongezelela, iyakhusela ukubonakala komzimba kunye nezinye izifo zesilonda. Ayikho into engaphiliyo, okanye i-fiber ehlanjululwayo ayigcini ngokupheleleyo. I-fiber e-soluble inamathelwano ngoncedo lweebhaktheriya ezikhethekileyo, emva koko i-by-products yenziwe, ezinye zazo zingena egazini, ezibangela ukunciphisa i-cholesterol.
Kukho imibono eyahlukileyo emphakathini malunga nokuba i-fiber engenayo ihlukaniswe kangakanani. Inyaniso kukuba xa idlula i-digestive tract, i-cellulose inomlinganiselo omkhulu wamanzi, ogqithise ubunzima be-cellulose ngamaxesha angama-15. Amanzi aphuhliweyo anzima ubunzima bomzimba, owenza ukuhamba ngokukhawuleza kwezi nkunkuma ngamathumbu. Inzululwazi kunye nenzululwazi kwihlabathi lonke liye labonisa ukuba ngenxa yenkqubela phambili ngokukhawuleza yomfucu womzimba, i-fiber engekho nto ikhusela ukubonakala komhlaza wekoloni. Ngenxa yoko isigqibo sokuba abantu badla inani elikhulu lokutya okutya, ukunciphisa umngcipheko wokuhlaselwa kwesi sifo esibi kakhulu njengomhlaza we-rectum kunye nomathumbu omkhulu.
Iingcebiso ezimbalwa zezinto eziza kubakho ebomini bakho, umthombo wezempilo usebe:
- Yidla iintlobo zemifuno, iziqhamo, izityalo kunye neendlovu, ukwenzela ukuba ekudleni kwakho, ukudibanisa i-fiber engekhoyo kunye ne-soluble iphezulu.
- Yidla okuninzi okungagqitywanga, ukutya okupheleleyo - isobho esibomvu, i-pasta, isonka kunye ne-bran.
- Zama ukuqalisa imini kunye nesidlo sakusihlwa, esine-oatmeal, isastast okanye isonka kunye ne-bran.
- zenzele iziqwenga zesonka kunye nesinkwa esinesonka kwisinkwa.
- badla izityalo kunye nemifuno kaninzi, ungazihlambulula ngebhayisiki enzima kwaye uwasebenzise nge-peel.
- endaweni yokwenza nokusela iziselo, udle iziqhamo ezipheleleyo. Izihlandlo ezithandathu, phantse i-fiber ifumaneka kwi-orange yonke, kuneglasi yejusi.
Zama ukudla i-asparagus eninzi kunye ne-broccoli.
- yongeza i-ragout, isobho, i-salads, iipayi ezibilisiwe, iiimbotyi kunye neententili.
- ukuba kunokwenzeka, yongeza i-sliced okanye uhluthwe imifuno kwiisoso, i-saladi, kwiitya eziphekwe kwiipotriki.
- ukuba ngokukhawuleza ufuna ukuba nento yokutya, sidle isithelo okanye isonka nge-bran.