Ukutya okucebileyo kwimifuno yemifuno

Sekude kubekho ubungqina bokuthi umxholo ophezulu we-cellulose kwimenyu yindlela elula yokuthetha ukuba ukhuluphele. Ukutya kwe-F (okanye ukutya okucebileyo kwintambo yemifuno) kuba yinto ethandwa kakhulu kwihlabathi! Akazange afumane imfashini iminyaka emininzi. Siyabulela yonke into ekufumaneni ngayo izazinzulu ukuba izinga eliphezulu le-fiber ekudleni lisiza ngokukhawuleza kwaye ngokuphumelelayo ukulahlekelwa ngamapounds angaphezulu kwaye kubathintele ukuba babuyele kwakhona.

Kakade kwi-70s ye-cellulose yekhulu lokugqibela ibizwa ngokuba yinto ebalulekileyo yombutho omzimba. Ukutya okuphuculwa nge-cellulose kunika umphumo ochanekileyo - ubunzima bunzima ukulungelelanisa. Ukongezelela, ayihlanganisi ngokuphindaphindiweyo emva kwexesha. Umbuso jikelele uphinde uphucule. Ukukhutshwa ekugqithiseni kuqhutyelwa kumazinga omzimba ukusuka kwiinyanga ezi-4 ukuya kwezi-6. Ngeli xesha, abaninzi abantu babethandwa kwiingcamango zokulahleka kwesisindo esiphuthumayo kunye nokutshintshwa kwe-F-yokutya kubonakala iimarathoni ezineempembelelo ezimangalisayo kodwa ezifutshane. Ukuba nesithakazelo kwizinto ezidumileyo kunye nezikhohlakeleyo - ezininzi zazo zaxelwa njengeentshaba zomzimba omzimba. Kwamanye amazwe kwakunqatshelwe ukukhawulela ngokuthe ngqo ukusebenzisa i-carbohydrates, iprotheni okanye amanqatha. Abantu abaninzi namhlanje bayaqonda ukuba akufanele baxolelwe kuphela ubunzima obunzima, kodwa bangalahlekelwa yimpilo yabo. Ubuninzi benduduzo ngaphandle kokuzila ukutya kwaye "ukukhuphuka" kwesisindo samkelwa, okuvumela ukuba uqaphele ukutya kwe-F, isityebi kwimifuno yemifuno.

Yiyiphi i-fiber yokutya e bhetele?

Eyona nto ifanelekileyo yi-fiber ngokutya-ngokukodwa, izinto zendalo yemvelaphi. Ziyi-shells ze-intellular zezityalo eziqulethwe kwiimbewu kunye neenqolowa, okanye kunoko kwiindawo zazo zangaphandle. Ezi zinto zingalahleka xa zihlambulukile. Ngako oko, iimveliso zokutya eziluhlaza eziqukethe iifriji zemifuno zinomdla kwaye zinempilo. Isici sefayibha yokutya yinto yokuba umzimba awuwucwangcisi ngokupheleleyo. Yingakho ixesha elide kakhulu le-fiber lisuswe ekudleni. Kucatshulwa ngephutha ukuba ezi "zingcolileyo ezingenamsebenzi", ezithwala kuphela isisu kwaye zenze ubunzima bokugaya. Namhlanje, okuchaseneyo kuqinisekiswa-ukutya okucetyiswayo ngefiber yemifuno, kuphucula ukugaya kwaye kunceda ukususa i-slag, ukukhulula ubunzima obunzima.

Kukho iintlobo ezimbini zeemfibesi - i-soluble kunye ne-insoluble. I-Soluble (i-pectins, i-hemicelluloses, i-resins, i-alginate) ifumaneka kwimigqomo kunye nezolimo. Ngokukodwa, ingqolowa, ibhali, ii-oats kunye neziphumo zazo, izilwanyana zaselwandle, imifuno kunye neziqhamo. Banciphisa ukutsalwa kokutya, okukuvumela ukuba ukhangele iishukela zegazi kwaye wuleze ufumane ingqiqo. Iifayili ezingenayo i-insoluble zifumaneka nakwiziqhamo kunye nemifuno, izityalo kunye nezitshalo, ngokukodwa kwilayisi kunye ne-bran. Oku kunceda ukucoca amathumbu, kwaye isisu senza ukusebenza "njengewashi." Imveliso ye-cholesterol eyingozi kunye nezinto ezinobungozi eziyingozi zikhawuleza. Ukuba ufuna ukulahla ubunzima obuninzi kwaye ungabi njala yenkomo ngelixa uyenza le nto - kufuneka udle i-fiber engapheliyo. Kwesisu nasemathumbu, bona, njengentonga, bazalise yonke indawo baze baphelise indlala. Kodwa azinalo iikhalori. Landela ukutya kwe-F kulula kakhulu-dla izithelo ezininzi, imifuno kunye neengqolowa ezipheleleyo. Kodwa musa ukuyiqhayisa! Ngezantsi kukukhethwa ngokuthe ngqo kweemveliso zokutya okunotye kwifiber.

Iifayili zisinceda njani ukuba sinciphise umzimba?

I-fiber engakumbi, edlalwa ngumntu ngamnye, ikhokelela ekulahlekeni okukhulu kobunzima obukhulu. Umntu onesisindo somzimba oqhelekileyo usebenzisa umlinganiselo wegrimu ezingama-19 zefayibha ngosuku, ngelixa umntu ehluthe ukukhuluphala - kathathu ngaphantsi. Kuboniswe ukuba abafazi abambelela kwinkqubo yokutya yemifuno banomlinganiselo olinganiselayo kunye nempilo entle. Ukutya kwe-F, isalathisi somzimba (okwangoku "i-standard standard" yokulinganisela ubunzima) malunga no-21.98. Ukuthelekisa: kulabo bantu abakhetha inyama ukuba batyale i-fiber kwaye badle i-pulp encinane, isalathisi somzimba si-23.52. Iimveliso ezinomxholo ophezulu we-cellulose zibangela ukuba izihlunu zethu zisebenze, njengoko zifuna ukuhlafuna ngokucokisekileyo nokuqhubekayo. Ngokomzekelo, umzamo wethu wokuhlafuna unamaxesha angaphezu kwama-30 ngaphezu kokutya ukutya. Ekugqibeleni, sidla ukutya okuncinane. Ukungena esiswini, ngaphantsi kwefuthe lejusi yesisu, i-cellulose yandisa umthamo wayo. Isisu sigcwele, i-receipt activated of saturation. Umntu akasadli, kunye nomzimba ufumana ithuba lokucoca izityebi zeoli.

Ukutya okuphezulu kwe-fiber kunceda ukugcina izinga elinqabileyo leswekile kwigazi kwaye emva kweeyure ezimbini emva kokutya kukugcina ukuvakalelwa. Faka i-fiber eyaneleyo ekudleni kwakho, kwaye ngaphandle kwemzamo yomzimba uya kulahleka ukusuka kwi-140 ukuya ku-175 kcal ngosuku. Ukutshisa iikhalori ezininzi, udinga umzuzu ongama-20. Ngomzimba ngamnye, iigramu eziliqela zefiber zibonelela ibhonasi - kunciphisa amandla onke emenyu yethu yemihla ngemihla nge-7 kcal. Ngoko iifriji zemifuno zinceda njani ukunciphisa umzimba? Okokuqala, ii-fibers zibangela ukuba umzimba uvelise i-acids ekhethekileyo efumana amafutha - izondlo ezinexabiso eliphezulu (i-1 gram kuphela eyi-9.3 kcal). Okwesibini, i-fiber iyancipha ukunciphisa ushukela kwaye yenza umqobo we-nitrate, ungene kwiiseli kunye nokutya. Ngenxa yoko, umzimba awufumani zonke iikhalori ezifumana ukutya. Abanye bahamba emzimbeni kunye ne-cellulose. Iingcali zenzululwazi zithi ukunyuka kwe-fiber intake yindlela elula yokulawula ubunzima kunye nesondlo. Uyidla kwaye uhlala utsha kwaye usebenza. Ukutya okunamafutha kunye namanqatha kunokuqulethe izinto ezininzi ezibalulekileyo - iivithamini, amaminerali kunye nezinye izinto eziphilayo ezisebenzayo, ezinika amandla.
Uninzi lwefayibrari oyifunayo ukuba udle usuku ukuze ufumane uncedo oluphezulu lwezempilo? I-dose yemihla ngemihla ekhuthazwayo kufuneka ibe ngama-18-20 amagremu.

I-Index yefayibha yomxholo ekudleni

Ncedisa ukutya kwakho ngefayibha ngokukhetha ukutya okulungileyo. Emva koko awunakuxhalabisa ngesisindo sakho. Isixa se-cellulose siboniswe kwigrama.

I ziqhamo
150 ml ye juice ye-orange - 0.5
1 i-orange - 2
1 ipeyari - 2.2
1 peach - 2.3
1 apula - 2.6
1 indebe ye-strawberry - 2.2
1 iglasi ye-currant - 4,2
1 indebe ye-raspberry - 7,4
1 cup cup - 4.6
1 indebe yelayisi - 9.3

Isonka
Isonka se-1 sezonka ezimhlophe - 0.5
1 isonka sesonka sesonka - 1
Isiqwenga 1 sezonka zesonka-1.5

Rice
1 ingilazi yamhlophe irayisi - 1.5
1 inkomishi irayisi e-brown - 5

Iikhosi zokuqala
Isitya sensipho yenkukhu nge vermicelli - 1
Isidlo kunye nemifuno nemifuno - 5
Isobho se-Bean - 8

Imifuno
1 utamatato - 0.5
1 ikhukhamba - 0.7
1 isanqante - 3.1
1 indebe ye-broccoli - 0.75
1 inkomishi yekholifula - 1.3
1 indebe iBrussels ihluma - 3
Iikomityi ezi-2 isipinashi - 2

Yidla iziqhamo kwaye uhlale uphilile

Ukuze sondele ngakumbi kwimihle yokuhle, izondlo ziyacetyiswa ukuba zidle ubuncinane i-180 kcal yeziqhamo ngosuku. Umzekelo, i-apula engu-1 + 1 i-orange + 1 ibhanana. Kwakhona, udinga ubuncinane i-90 kcal yemifuno: isaladi okanye imifuno enomxube. Ukongezelela, kuyimfuneko ukubandakanya kwimenyu yesine isahlulo sesonka esivela kwiinhlamvu ezipheleleyo - kuzo zonke iikhalori ezingama-90 zikho 2 g weprotheni. Ukutya kwe-F kunika neendlela ezilula ezinokusetyenziswa kwisondlo sakho. Oku kuya kunceda ukulungiswa kwindlela yokutya kunye nokwandisa ukusetshenziswa kwe-cellulose.

- I sandwich ene cellulose. Khumbula: isonka kunye ne-bhotela (okanye i-margarine) ayinayo i-fiber yemifuno nhlobo. Kodwa kwi-1 ithisipuni yebhokisi ibhotela enesine-0.7 g ye-cellulose. Yenza ioli ngokuqhelekileyo.

"Iziqhamo kufuneka zidliwe ngokupheleleyo." I-200 ml yejusi yase-orange iqulethe i-0.4 g kuphela yefiber, kwaye i-orange average-7 (2.7 g). Ukuba kunokwenzeka, yidla izithelo kunye nemifuno engapheliyo, kuba i-peel yabo inomlinganiselo omkhulu kakhulu we-fiber dietary. Ukuba ufuna ukulungiselela isiselo esinempilo - xuba ama-berries amnandi okanye iziqhamo zesithelo nge-yogurt yogurt. Ukongeza kwi-dessert enhle, uya kufumana isitokethi se-5.8 gram yefiber.

- Faka amazambane kunye neembotyi. Iibhontshisi ze-Puree kwizinto zokuhlobisa zincedo ngakumbi ngokwemfuneko yomzimba. Oku malunga nama-4 amagremu e-fiber ngokumelene ne-1.5 gram. Yindlela yakhe eyamkelekileyo. Emva kokuba uhlambulule iitapile, uyanciphisa umgangatho wefayibha kwiihlandlo eziliqela.

- Phakathi kokutya, yidla iinqabunga, kungekhona i-chips. I-28 g yamantongomane (malunga needmond zamarmond, amancinci) ane-2 g ye-fiber. Ukuze ufumane inani elifanayo le-fiber kwi-chips, uya kufuneka udle i-3 kg yazo.

- Ukwandisa isidlo sakusasa nge-yogurt enye. Ukuba ubeka ezimbalwa iziqhamo zakho ozithandayo kuyo - uya kucebisa ukutya kwakho nge-1 g yeprotheni.

- Yongeza iziqhamo kwi-muesli. I-Muesli ngokwayo iyongezwa nge-cellulose, kodwa xa uyongezelela ngeziqhamo zeziqhamo, zonke iigrama ezingama-25 ziya kukunika i-2.4 gram yefiber, engekho i-0.75 g.

Imenyu ephakanyisiweyo

Yafutshane
- Isaladi yezithelo: i-apula e-1, i-peach, i-1 indebe ye-fat-fat fat, i-2 teaspoons i-oilxxseed oil.
- 50 g yeengqolowa zebhokhwe kunye nobisi olunobisi kunye neerspberries ezimbalwa.
- 45 amagremu e-oatmeal ngamanzi, i-apula eli-1 kunye ne-250 g yomxube wee-strawberries, iibhanana kunye nobisi nge-0.5% yeoli.
- ii-2 zeesonka ngentsimbi kunye nebhanana.
- i-75 g yeziqhumane kunye ne-bran, i-1 teaspoon yebhotela kunye ne-jam.

Isidlo
- 150 g yeetatate ezilungiselelwe ngaphandle kokupheka, kunye ne-200 g yolwandle ngaphambili.
- 150 g iinqwelo kunye nesibini kunye nama-brussels ahluma, i-2 tablespoons salsa, isonka kunye ne-2 utamatisi.
- 200 g ye-macaroni ukusuka kwengqolowa ye-durum kunye ne-sauce kunye ne-150 g yesaladi yesithelo.
- 200 amagremu e-saladi ukusuka kwiintlobo ezintathu zeembotyi kunye neentshizi ezithambileyo.

Isidlo
- 200 g yesityalo sebhontshisi eluhlaza kunye ne 150 g yesaladi yesithelo.
- 150 amagremu ekhodi kunye ne-lemon, 1.5 iibheyipuni ze-capers, i-50 gram yeerayisi ebomvu.
- 300 grams yemifuno etyongweyo kunye ne tofu.
- 75 g ye-macaroni ukusuka kwengqolowa yenkomo kunye ne-tomato sauce kunye ne-200 g yesitshalo seqanda.
- i-80 gram yomsila omdaka kunye ne-200 g yezilenti kunye nesaladi yemifuno enemihluma.

12 kunye nee-festile zezityalo zezityalo

1. Ukuthintela ukuvela kwe-polyps kunye nomdlavuza wekoloni, ukuncedisa ukwenza izinto ezichasayo ezifana ne-asiyric acid.

2. Iphikisana nokuphuhliswa komdlavuza webele kubasetyhini kunye nomdlavuza wesifo seprotate kumadoda, kuba idibanisa i-acid acids kunye ne-estrogens kunye ne-androgens.

3. Ukuvimbela ukubunjwa kwamatye kwi-gallbladder.

4. Ukumisela umsebenzi wesibindi.

5. Ikhuthaza umsebenzi wamathumbu kwaye ivimbele isifo "sesilonda esilumkileyo" - oku kuyisiphumo sokukhusela.

6. Kunciphisa umngcipheko wokuphuhlisa isifo sikashukela se-2 ngokulibazisa ukuxutywa kwe-carbohydrates namafutha.

7. Uqinisekisa ukuphunyuka emzimbeni wezinto ezinobuthi: i-slags, isinyithi esinzima, i-radionuclides.

8. Ukukhuthaza ukukhula kwe-bifidobacteria - abancedisayo abayimfuneko yokutya okufanelekileyo.

9. Ikhusela kwizifo eziyingozi zesigca esiswini.

10. Unceda ukukhusela iingxaki zeentliziyo. Ukwandisa ukusetshenziswa kwe-cellulose kwana-6 g ngemini kunciphisa umngcipheko wokuhlaselwa kwentliziyo ngama-25%.

11. Uqinisekisa ukusebenza kakuhle kwepascreas.

12. Ukuvimbela ukuqokelela kwe-cholesterol kwiindonga zemigodi yegazi, kwaye bahlala be-elastic.

Iintlanu ezintloni malunga nefiber

1. I-80% yabemi ayifumana i-fiber eyaneleyo ngokutya.

2. Emva kokutya i-apple enye, uya kufumana ama-fiber angaphezu kwama-11 ngaphezu kokusela i-glass yeapple juice.

3. Ukuba isidlo sakusasa sisityebi sefayibha, isidlo esilandelayo siza kukuhlawula i-175 khalori ngaphantsi.

4. Namhlanje, amabhinqa aneminyaka eyi-18 ukuya ku-35 anamaqela angaphantsi kwimizi yabo kwimenyu yabantu abadala.

5. Ookhokho bethu basebenzise ubuncinane ama-35 amagremu e-fiber ngosuku. Bawufumana ngokuyinhloko kumantongomane, okusanhlamvu kunye neziqhamo. Namhlanje, imithombo ephambili yefayibhile yokutya kuthi ziqhamo.