Ukutya kunye nomxholo ophezulu wefayibha

Ukutya kwi-fiber kuya kwanda kakhulu. Yaye yonke into ngenxa yokufunyanwa kwezenzululwazi - iya kuba yindlela elula kakhulu yokunciphisa umzimba. Makhe sibone indlela!


Ukutya okunomxholo ophezulu wefayibha, okunye okuthiwa yi-F-yokutya (ukusuka kwisiNgesi igama elithi Fiber - "fiber") uthembisa ukulahleka kwesisindo esiphumeleleyo, ukuzinza - iipounds ezingaphezulu aziyi kubuya, ukukhawuleza kwe-metabolism. Ubunyani beli nyathelo kwi-fiber okanye fiber. I-Fiber ifumaneka kwiimbewu nakwii-grains, inxalenye yegobolondo ye-intercellular yezityalo (izangaphandle zangaphandle), ezo, njengomthetho, zichithwa ngexesha lokucoca. Ngako oko, ukutya okungagqitywanga kubaluleke kakhulu, kugcina yonke into ekhoyo ye-cellulose. Kwixesha elidlulileyo, i-cellulose yayibizwa ngokuthi "i-ballast substance" kwaye abantu babecinga ngokungalunganga ukungcola okungenasiphelo, okungaxhaswanga ngumzimba kwaye wasuswa. Ngoku kungenye indlela, uzama ukucebisa zonke iimveliso kunye nayo.

Kukho iindidi ezi-2 zefiber - ezingenayo i-soluble. Okwesibini (i-pectin, i-hemicellulose, i-alginase, i-resin, i-gum) ifumaneka kwizityalo kunye nemifuno - ingqolowa, i-oats, ibhali, iimveliso zaselwandle, umzekelo, kwiklabishi nakwiziqhamo kunye nemifuno. Iyanciphisa ngokupheleleyo izinga le-cholesterol kwaye likhusela kwiintlobo ezininzi zomhlaza. Uhlobo lokuqala lwefiber (lignin, cellulose) lufumaneka nakwiziqhamo kunye nemifuno, izityalo kunye nezitshalo. Ngokukodwa ininzi eninzi irayisi. Isusa i-toxins emzimbeni, ihlambulule amathumbu. Le yile cellulose ekunceda ukunciphisa umzimba, njengoko ingafihli emathunjini nasesisu, ikhukhumeza kwaye igcina ingqondo yokuxhamla. Kwaye kubaluleke kakhulu, ayinakho iikhalori. Ukunciphisa ubunzima kwaye ngexesha elifanayo uzive usebenzise kakhulu ukutya zombini iintlobo zefiber.

Landela ukutya kunye nomxholo we-fiber ephezulu nje: udle imifuno eninzi kunye neziqhamo, ukutya okutya okutya kunye nobume bendalo yonke into.

Ukuvula

E-Oxford, ngexesha lophando lwezonyango phantsi kolawulo lukaDkt. E. Spencer, izazinzulu zifumanisa ukuba xa umntu echitha i-fibre, ngokukhawuleza ulahlekelwa ngumzimba. Izifundo ezingama-38,000 zesiNgesi ziqinisekisile lo mkhono kwikamva. Kuye kwavela ukuba abafazi bane-BMI malunga ne-21.98 (oko kukuthetha ngegolide) ukuba bahambelana nemifuno, kunye nabo bafazi bakhetha ukutya kwenyama, ngoko ke basebenzise i-fiber encinane, babe ne-BMI malunga ne-23.52.

Iimveliso ezinomxholo ophezulu we-fiber zisenza sihlakulele ngokutya ngokucokisekileyo, kwaye, ngokufanelekileyo, sibeke umsebenzi kwimisipha. Wena ngokwakho, mhlawumbi, waphawula, umzekelo, xa udle iinqathe. Ubeka umgudu ongaphezu kokuba udla, umzekelo. Ngenxa yoko, sidla ngaphantsi. I-Fiber, ifike ngaphakathi esiswini phantsi kwefuthe lejusi yesisu, iyakhula ngobungakanani, isisu sesigcwele kwaye i-receptor yemisebenzi ye-saturation. Ubuninzi bovakalelo bokungaxhamli kwiiyure ezingama-2, kwaye izinga leshukela egazini lizinzile.

Khawuleza ulahlekelwe iikhalori

Ukuba uquka i-fiber eyaneleyo ekudleni kwakho, ngoko yonke imihla uya kufuneka uhambe ukusuka kwi-150 ukuya ku-175 kcal. Ukutshisa iikhalori ezininzi, kwimpilo yemihla ngemihla kuya kufuneka usebenze imizuzu engama-20. Kodwa ngenxa yento eyenzekayo le nyathelo? Okokuqala, i-fiber ngokwayo yenza umzimba uvelise iicidi ezikhethekileyo ezithatha amanqatha. Okwesibini, lidala umqobo we-nitrate kwaye iyancipha ukutsalwa kweswekile. Kwaye ngenxa yoko, umzimba awufumani zonke iikhalori, ezinye zazo zivela ekungeneni kokutya kunye nefiber.

Iingcali zenzululwazi zikholelwa ukuba ukwandisa inani le-fiber ekudleni kwansuku zonke kuyindlela elula yokulawula ukutya kunye nesisindo. Ngexesha elifanayo, uya kuhlala ukhuthele, usebenza, kwaye uya kuba namandla anele ukuqeqeshwa kwansuku zonke. Emva koko, ukutya okunothile kwifiber kubandakanya izinto ezininzi ezibaluleke kakhulu: amaminerali, amavithamini, izinto eziphilayo ezisebenzayo.

Ngakanani ifayibrari oyifunayo ukufumana umphumo oyifunayo? I-dose ephakanyisiweyo ngemini ngu-18 g.Ezinye iingcali zithi zifuna ukuphakamisa isiqhelo ukuya kuma-25 ukuya ku-35 g. Ukufikelela kuma-25 g ngosuku, abafaki bezilwanyana bacebisa ukufumana i-kcal eyi-180 kunye neziqhamo (umzekelo, i-apula e-1 + i-orange + 1 ibhanana), kwaye ezingekho ngaphantsi kweekhalori ezingama-90 kunye nemifuno (isabelo somvuzo). Kwaye ekudleni kubandakanya isinkwa esingqolowa esipheleleyo, i-porridge. Isiqhamo singcono kunokuba iJisi ingena endaweni. Ekubeni, umzekelo, ijusi ye-orange iqulethe i-0.4 g kuphela yefiber, kwaye i-orange (7). Faka indawo yamanqatha okanye i-popcorn chips.

Imenyu yokutya

Ekuseni:
Inombolo 1 isaladi yesithelo kwi-apula e-1, ipayari kunye nepereji; ibhanki ye-yogurt kunye neepunipoli ezi-2 ze-flaxseed.

nenombolo 2

50 amagremu weengqolowa ezinobuncwane kunye neerspberries ezincinci kunye nobisi;

nenombolo 3
45 amagremu oatmeal emanzini; 1 ibhanana, i-apula kunye nama-250 amagremu ama-strawberries.

nenombolo 4
ezimbini i-toast ye-grain, i-banana, i-ham enyameleyo.

nenombolo 5
75 amagremu weengqungquthela, 1 isipuni se-jam ne-bhotela, ikhekhe nge-bran.

Kwasemini:
Inombolo yokhetho 1 150 iigremu zeebhatate ngendlela efanayo kunye ne-200 grams yeladidi ukusuka elwandle.

nenombolo 2
150 amagremu aseBrussels kunye namaqholi atyunyiwe kunye neepunipoyi ezi-2 ze-salsa; isonka esenziwe ngamachunki wesonka esimnyama kunye neetamatato ezimbini.

nenombolo 3
200 amagreta e-pasta kwiintlobo ezinzima zengqolowa, i-pesto sauce kunye ne-150 grams yemifuno edibeneyo.

nenombolo 4
200 amagremu e-saladi ukusuka kwiintlobo ezahlukeneyo zeembotyi ezintathu, i-cheese ethambileyo.

nenombolo 5
Iigramu ezingama-250 zesipinashi ngesipinashi, i-donut ephakathi kunye ne-bran.

Ukutya:
nenombolo 1
150 amagremu esaladi yemifuno kunye nama-200 amagremu enqabileyo.

nenombolo 2
150 amagremu wekhodi kunye nemon; 50 igrisi yeerayisi ebomdaka 1 isipuni se-capers kunye.

nenombolo 3
300 grams yemifuno ethosiwe, iigramu ezingama-50 zeebherele ze-pearl kunye ne-tofu.

nenombolo 4
75 amagremu we-spaghetti kwiintlobo zengqolowa ezinzima, i-tomato sauce, i-200 grams ye-eggplant ehlanjisiweyo.

nenombolo 5
80 amagremu we-pilaf kwi-lentils kunye nelayisi e-brown kunye nama-200 amagremu esaladi yemifuno enemihluma yezonka.