Uyazi ukuthi ungaphatha kanjani ukulamba kwakho uma uzama ukunciphisa umzimba? Ukucheka emuva kwama-kilojoule kungenza ukuthanda okungeke kwenzeke ukungazinaki. Yingakho i- smart dieters idla i-fibre eningi. Ukudla nge-fibre kungakusiza uzizwe ugcwele isikhathi eside ukuze ungabi nomuzwa wokudla njalo. Kodwa kunezinhlobo ezimbili zefiber ezizokhetha kusuka: ziqubuthe futhi zingenasifo.
Uhlobo ngalunye lwezintambo zinikeza izinzuzo uma uzama ukunciphisa isisindo.
Izinhlobo ezahlukene zeFiber
I-fibre iyi-carbohydrate engelami-digestible evela ekutheni izitshalo ezisekelwe ezitshalweni. Imizimba yethu ayinayo i-enzyme edingekayo ukwephula i-fiber esiyidlayo. Ngakho idlula ngokusebenzisa isimiso sethu ngaphandle kokutholwa ngokugcwele. I-fiber ye-diet is fiber eyenzeka ngokwemvelo ekudleni esikudlayo, kufana nobhontshisi noma okusanhlamvu okuphelele. I-fibre esebenzayo iyinhlobo ye-fiber eyongezwa ekudleni ngesikhathi sokukhiqiza noma ukuthi sithatha ifomu lokungezela. I-fibre nayo ingasungulwa noma ingasebenzi.
I-Fiber Soluble ye-Weight Loss
I-fiber e-soluble ihlakazeka emanzini. Oatmeal, isibonelo, ukudla okuthandwayo okuqukethe i-fiber e-soluble. I-fibre e-soluble ibopha ngamanzi ukudala i-gel viscose esiswini sakho. Izinhlobo eziningi ze-fiber e-soluble nazo zibizwa ngokuthi i-high-viscosity fiber. Uzothola i-fiber e-soluble ezintweni eziningi ze-citrus, ibhali, kanye nemifino.
Ngakho kungani udla i-fibre ehlungelekile yokulahlekelwa isisindo? Ukudla okuqukethe i-fibre e-soluble kukusiza uzizwe ugcwele isikhathi eside. Lokhu kungenxa yokuthi iphuma esiswini sakho ngezinga eliphansi kunezinye ukudla. I-fibre e-soluble nayo iyakusiza ukunciphisa izinga lapho ushukela kukhishwa khona egazini lakho ukuze ugcine izinga eliqinile lezandla ngemuva kokudla.
I-Fiber Engasetshenziselwa Ukulahlekelwa Isisindo
I-fibre engenayo ichithekile emanzini futhi imizimba yethu ayigcini. Ngakho lidlula emzimbeni wakho lungekho futhi ama-khalori akuwo angatholi. I-fibre engenayo ibuye ibizwa ngokuthi i-low-viscosity fiber. Ukudla okuqukethe i-fiber engenayo i-grains ephelele, ibhamini, nemifino eminingi.
Ngakho kungani udla i-fiber engasebenzi? Uma uzama ukunciphisa isisindo, lokhu kudla kuhlanganisa ubuningi ekudleni kwakho futhi kugcwalise isisu sakho (kanye nesipuni sakho!) Ngaphandle kokungeza ama-calories kuya emgqeni wakho. U-Dieters odla ngokwanele i-fibre engasetshenzisiwe angase futhi azuze ekuhloleni okuqhubekayo nokuqotshwa okuncane.
I-Best Fibre Ukudla Ukulahlekelwa Isisindo
Zombili izinhlobo ze-fibre zinikeza izinzuzo zezempilo futhi zingenza ukunciphisa umzimba kube lula. Ngakho uma uzama ukunciphisa isisindo, khetha ukudla kokubili amaqembu ukuze uthole inani elifanele le-fibre usuku ngalunye . Kodwa khumbula, ukuthi ezinye zokudla nge-fiber nazo zinamakholori amaningi namafutha.
I-Granola, isibonelo, iphezulu e-fibre kodwa ngokuvamile iqukethe ushukela amaningi namafutha okwandisa inani lekhalori eliphelele. Ukudla okunye okusanhlamvu yizinye ukudla okucebile okufayili okungaba yinhlekelele yokudla. Ngesikhathi ukudla okukodwa okungakusihlwa kungaba ukudla kwasekuseni okunomusa, kungenye yezinto ezithandwa kakhulu esizidla kakhulu ngakho ukulawula okubalulekile kubalulekile.
Ama-avovoc aphezulu e-fiber, kodwa futhi aphezulu kumafutha nama-khalori.
Ukudla okungcono kakhulu kwe-fiber ukulahlekelwa isisindo yilokho okuphansi kwamakholori namafutha. Ngaleyo ndlela ungadla ukudla okungaphezulu ukuphatha ukulamba kwakho nokulawula izifiso zakho, kodwa ugcine inani lakho lekhalori ekulawuleni.
Imithombo:
I-Medline Plus. I-Fiber. I-Library Yomphakathi Yezokwelapha Izikhungo Zempilo Zikazwelonke. http://www.nlm.nih.gov/medlineplus/article/002470.htm
I-Medline Plus. I-Fiber Dietary. I-Library Yomphakathi Yezokwelapha Izikhungo Zempilo Zikazwelonke. http://www.nlm.nih.gov/medlineplus/dietaryfiber.html.
Natalie Dilate Muth, MD, MPH, RD Basic Nutrition and Digestion. Umkhandlu waseMelika onoMqulu Wokuqeqeshwa Kwezempilo Wezempilo. 2013.