Ukutya kweFiber - okuhlwaya, okunempilo

Sisoloko sixelelwa malunga neenzuzo zokutya okunempilo kwaye ezininzi. Iyintoni ukutya kokufayibha, yintoni inzuzo enika yona? Ukutya okunjalo kubalulekile kumzimba. Kubonakala ukuba ukusetyenziswa kwayo kunciphisa umngcipheko wezifo ze-oncological. Ngokuthe ngqo kubasetyhini, amathuba okuphucula umdlavuza webele ayancipha. Ukutya okunomsoco kuqukethe amafutha amaninzi, kwaye oku kuboniswe kumazwe amaninzi. Ngokomzekelo, iFinland ixhalabele kakhulu ngempilo yayo, kwaye ukusetyenziswa kwamafutha enempilo kunye nemveliso enomxholo wefayibha. Kwaye e-US, amafutha ayenokuqala, kodwa abo abayidlayo akuyiyo imvelaphi yezityalo, njengoko kubonakaliswe ngamanani emhlaza.

Zihlala ziphi na?

Naluphi na ukutya okuveliswa yimifuno kubandakanya izinto ezinobumba. Eziphambili ziyi-pectin, i- cellulose, i-keratin, i-hemicellulose, i-lignin. Izidlo ezininzi ziphuhliswa ngesiseko solu kutya. Ukukhethwa kokutya okufunekayo kunye nexesha kuxhomekeke ngokupheleleyo kwiimpawu zomzimba.

Ukusebenza kwefayibha kusebenza njani?

Ukungena emzimbeni womntu, ii-fibers azikhangeli. Ngenxa yoko, izinto ziqhelanisa umsebenzi we-intestine, zomeleza i-peristalsis yazo, zibophezele izinto eziyingozi kunye neemveliso zokubola. Zizalisa i-microflora kunye nezinto ezibalulekileyo zokutya, ukunciphisa izinga le-cholesterol egazini.

Ukutya kweFiber. Ziziphi iimveliso eziqukethe ii-fibers:

• Isonka nge-bran okanye ibhanki kwimo yayo ecocekileyo;
• Imifuno okanye izikhumba zeziqhamo (ngokwemxholo we-cellulose);
• Gum Guar;
• Ubhontshisi, ummbila, ii-apula;
• Iibhontshisi, isonka esinamafutha, i-pepper, ibhanana (hemicellulose);
• Ubhontshisi obuluhlaza, iidroti, iiperesi, iincinci zaseBrazil, ama-strawberries, iifatata (lignin);
• Amahlumela ahlaza, i-okra, i-flax, i-comfrey (iqulethe i-vegetable mucus);
• Iibhontshisi, izaqathe, iklabishi, ii-apula (pectin).

Ezi zinto, kunye nezinye iimveliso ziya kuzisa umzimba inzuzo enkulu.

Ukutya kweFibhu, uludwe lweenguqu kumzimba phantsi kwefuthe layo:

• Inxaxheba kwi-metabolism, kwaye le nto ibaluleke kakhulu;
• Udibanisa amanzi, okubangela ukuvuvukala kwemveliso;
• I-Absorbs toxins kwaye ibasuse.

Ukunikezelwa kwamandla

Ukuze uzuze, kufuneka udle ngaphezu kwe-65% yokutya okunempilo (eluhlaza) kunye no-35% wokutya ophantsi kwonyango ngosuku. Into ephambili kwisidlo esipheleleyo kukukho kwamabele okutya okanye isonka esinamafutha, ubisi olutsha, imifuno kunye namantongomane. Ngamanye amaxesha ungadla amaqanda, inyama, intlanzi. Kodwa iimveliso eziye zacutshungulwa, ezifana noshukela kunye nomgubo ococekileyo, zivunyiwe ngokuthe ngqo.

Ngenyameko

Izibonelelo zokutya zeFiber, kodwa ukugqithisa kwayo kungabangela ukuvakalelwa okungathandekiyo. Umzekelo, thintela ukunyuka kwegazi emathunjini. Naluphi na ukutya, ukuba awuqinisekanga ngamandla akho, qalisa ngeentsuku zokukhulula. Ukuqinisekisa ukuba ukutya kwakulungile, kwaye kungonakalisi umzimba, kufuneka ugcine umlinganiselo wokutya. Ukutya kwe-Fiber kusetyenziswa kwizidlo ezinjengokutya kweentsuku ezisixhenxe, iziqhamo-ilayisi kunye ne-banana-apple. Xa kukho ukunqongophala kokutya okunjalo, ukuphulwa akubonwanga kuphela kumsebenzi wamathumbu, kodwa kwandisa ingozi yeentliziyo zomzimba, i- metabolism iyaphazamiseka.