Equkethe i-cellulose, futhi kanjani ukuthatha kahle

Equkethe fibre? Lokhu umbuzo iyathakazelisa abantu abaningi ababuka ukudla kwabo. Ngenxa fibre inobungako izakhiwo ewusizo: kuzole amazinga kashukela egazini, kunciphisa ingozi yomdlavuza, ehlanza umzimba ubuthi nokuningi.

Ngakho kuqukethwe lapho?

Singakezwa ukuthi yikuphi ukudla babe fibre, kuyafaneleka ethi kungcono ukuthole ngendlela okungumuntu ophilayo, ngokudla. Akubalulekile ukusebenzisa amaphilisi. Ngakho, umzimba wakho uzothola hhayi kuphela fibre, kodwa futhi nezinye izakhi ezifana phytonutrients, amavithamini, Antioxidants namaminerali.

umthamo ezinconyiwe ngelanga kuyinto 25-30 amagremu, kuyilapho ezinye izazi zokudla zitusa '40 umthamo sikashukela 50 amagremu ngosuku. Ngokuvamile, umthamo wansuku zonke we-fiber Kufanele kukhethwe ngamunye. Ngokwesibonelo, bodybuilders badinga eningi kilojoule, futhi ngenxa yalokho inani elikhulu lezinto izinto eziwusizo, njengokuthi fibre.

Uma kakhulu ukwandisa inani ekhiqizwa ngelanga ndaba, khona-ke uyoba enkingeni ukuvuvukala uma uthatha kakhulu ngakho, ikakhulukazi bran ke uthole nesifo sohudo. Ngakho-ke kubalulekile ukuba kancane kancane ukwandisa umthamo.

Manje, ekugcineni, siyowuqonda, equkethe fiber. Kuqukethwe ngokuyinhloko okusanhlamvu. Lonke oat futhi oat bran iqukethe fibre encibilikayo ne-beta-glucan. Zidle lolu hlobo fibre, umzimba kwehlisa cholesterol. Ilayisi bran nalo luyoba usizo ngoba inciphise LDL emzimbeni. It has ezifanayo kodwa ngesikhathi esifanayo Brandy mannan, glucomannan eliqukethe kakhulu izinhlekelele.

Fibre itholakala olwelwesini cocoa, okungukuthi e bran. Ngokusho kochwepheshe, lezi bran ukwandisa inani eliphezulu kwabantu Esilula cholesterol, futhi amazinga aphansi cholesterol oxidized emzimbeni.

Fibre itholakala nokunye okufana nokolweni. Nendebe oatmeal uzokunika 20% yenani nsuku zonke, ngakho ngokuvamile akudle. Kuningi fibre wezokudla ingatholakala abameleli umndeni okusanhlamvu: Ubhontshisi, udali, uphizi, amantongomane. Ubhontshisi aqukethe inani elikhulu kokubili fibre zingaxazululeki futhi encibilikayo. Kodwa ikakhulukazi hhayi ukuncika mikhiqizo, uyinto encibilikayo is isibilile emathunjini ezinkulu, okubangela ukuvuvukala.

Yiqiniso, okuningi fibre e izithelo, encibilikayo ngokukhethekile. Futhi equkethwe kuwo kanye nefomu zingaxazululeki zemicu, kunomthelela ngcono isimiso esiswini.

Equkethe fiber xaxa? Nuts. Abaningi inkulumo mayelana izinto eqeda yokudla okunempilo (phytates), equkethwe kuwo, kodwa uma Ukudla kahle ukulinganisela, bengagxambukeli ukugayeka izakhi yezimbiwa. Ungaphinda futhi bathele nuts for ukuhluma, bese omisiwe. Phytates ahlukaniselwe phosphate futhi inositol.

Ikakhulukazi ocebile imbewu fibre. Yefilakisi aqukethe cishe 7 g lomcebo ngayinye 1 isipuni. izinhlamvu ze-sesame nazo ocebile kuwo. Ngenxa uhlobo fibre zingaxazululeki, lignans, imbewu ukunciphisa ingozi yomdlavuza.

Equkethe fiber, ngaphezu kwalokhu? Yiqiniso, imifino, futhi inqwaba. Khokha ngokukhethekile isipinashi, Kale, asparagus futhi broccoli.