Le mveliso fiber

Products eziqulathe ifayibha lulunge kakhulu kwimpilo yakho, ngokuba babone microflora yakho nakwa. Ifayibha - ifayibha eziqulathwe izityalo (ingcambu, isiqu, amatswele, iziqhamo kunye namagqabi). Kukho iindidi ezimbini ifayibha: enyibilikayo ezingenakunyibilika. Iqela lokuqala luquka iintsini nemifuno kunye pectins. Ikhoyo nokubakho kukubola oat, irye isonka, imidumba, inkoliso iziqhamo kunye nemifuno.

Okwesibini: lignin, neselulosi kunye isiHindi. Found e iinkozo, iinuts, bran. Ezinye kutya ziqulathe zombini ifayibha enyibilikayo ezingenakunyibilika. Ngoko apple ahlangene iqulethe neselulosi kunye yintlama - pectin.

Nokudla ukudla neselulosi lineqela iingenelo. Ezi ziquka:

1) ukuphucula ukugaywa;

2) ukuthintelwa isifo sentliziyo, kuba ifayibha kunciphisa cholesterol;

3) ukuthintelwa umhlaza;

4) kwehlisa amazinga eswekile yegazi;

5) ikhuthaza komzimba;

ifayibha benawo kakhulu luncedo eziqulathwe kwiimveliso zendalo. Iimveliso efanayo ukuba baye baphathwa yaye equlathe nezongezelelo ezinezikhondo ezifana polydextrose, inulin okanye maltodextrin ngaphantsi elithandayo.

Abantu abaninzi bayabuza: "Yintoni ukutya fiber," Ngenxa yokuba kubalulekile kwimpilo, ukuba uyazi impendulo yalo mbuzo kuyimfuneko.

Okune nefayibha.

isixa esikhulu ifayibha ezifumaneka ukolo (buckwheat, oatmeal).

Ngamanye osisityebi ekutyeni ifayibha ezi iziqhamo kunye amaqunube. Kukuba apile kunye namapere, ubobo, iidiliya, yeepesika, nabantwana, imihla, zepistasi, melon, amakhiwane. Iimveliso fiber - naye imifuno. Ingakumbi zizityebi kwimicu yokutya lettuce, ertyisi, kale, beetroot, iimbotyi, broccoli, iitapile, iminqathe, kunye radish.

Xa lesitofu iphecana zesisu, izicwili uqalisa ukufunxa zonke iimveliso inkunkuma ukuba ethunjini. Enyanisweni, iingxaki ezininzi yokusila ingasombululwa ngaphandle kokusebenzisa amayeza, nto leyo ukongeza imiphumo eyingenelo emzimbeni unayo kodwa kunye neziphumo ebezingalindelekanga, ukuhlamba ngaphandle iivithamini bakhe, calcium kunye nezinye izimbiwa inenzuzo.

ifayibha yokuvelela olubangelwa yokuba iqulathe element umkhondo kubaluleke kakhulu ukuba libhekisela ukubetha kwentliziyo yobuchopho - isilicon. Ngenxa yokuba iimpawu zayo lwemichiza lesilicon kudala amasuntswana ityala ungancamathisela bona iintsholongwane kunye namanye amagciwane, kodwa abayinqobo kwimpilo yabantu.

Ifayibha kusemini kunyanzelekile ukuba kubekho umntu, kuba ukuhlangabezana ngempumelelo kunye nomtsalane idubule emzimbeni zesinyithi enzima kunye atom. Ukongeza, lunciphisa umgangatho cholesterol egazini iplasma, nokuthintela ukuyilwa igazi ukwakheka. ifayibha elungileyo kakhulu ivuselele peristalsis, normalizes microflora yayo. Kubalulekile ukwazi ukuba azole ukuhlisa uxinzelelo, ukulungelelanisa imigangatho insulin glucose egazini, kukha amanzi, ngokubonelela umntu bazive kuhluthe.

Ukuze kuqinisekiswe ukuba imali eyaneleyo ifayibha kwisidlo sakho, kufuneka ukwazi oko iimveliso eziqulathe ifayibha kwaye yintoni nobungakanani. Iphathwe ekutyeni kufuneka kancane ukuba iziphumo ebezingalindelekanga kunokwenzeka. Kuyanconywa ukuba oko kuba malunga 20-30 grams ngemini. Xilaveko ngokufumana ifayibha na ukusetyenziswa mali eyaneleyo amanzi.

Iimveliso fiber kufuneka ukuba udle, ngaphandle azithobe ukuba shushu unyango. Amanzi ayo, umzekelo, ifayibha ayiwenzi, kodwa iziqhamo ezifreshi ngayo kakhulu kakhulu. Kufuneka utye kakhulu kutya zezityalo ekutyeni ziquka iimbotyi, iziqhamo ezomisiweyo, iimbewu, amandongomane, bran cereal, cereal isidudu. Kulo mzekelo, amafutha, ubisi, iswekile, itshizi, intlanzi kunye nenyama ngokubanzi musa fiber.