Ukuthola i-fibre eyanele kungenye yalezi zinto okufanele ukhathazeke ngazo uma ukhula. Kulungile? Kungenzeka ukuthi umuntu wakho omdala uzokhathazeka nge-fibre, kepha uma umuntu omncane efuna ukunciphisa umzimba, kufanele akhathazeke nge-fiber. I-fibre ingakusiza ukuba unciphise. Futhi ngokusho kwesifundo esisha, kungase kube enye yezindlela ezilula zokulahlekelwa isisindo.
Ukulahlekelwa Isisindo Kunzima Nge-Fiber
Ucwaningo olusha olwanyatheliswa ku- Annals of Internal Medicine luqhathanisa nokudla okuphezulu kwe-fiber ekudleni okuvamile okushicilelwe yi-American Heart Association (AHA). Ukudla kwe-AHA kwakunzima kakhulu ngoba i-dieters kuleso plan kwakudingeka ukubala ama-calories , ukunciphisa amagremu abo ashukela , idle ama-veggies amaningi kanye namaprotheni aphilile. Kwakudingeka futhi badle i-fibre eyanele. Iqembu eliphezulu le-fiber lalifanele nje lidle ama-gramu angu-30 e-fiber nsuku zonke.
Womabili amaqembu ekucwaningweni alahlekelwe isisindo. Iqembu le-American Heart Association lokudla lilahlekelwe ngaphezulu. Kodwa hhayi okuningi okuningi . Futhi yilokho okwenza lolu cwaningo lujabulise. Isenzo esilula sokudla i-fiber ngaphezulu sasiza abantu ukuba balahlekelwe isisindo ngaphandle kokuhlupheka konke okubalwa kokubala ama-calories nama-macronutrients.
Indlela I-Fiber Esiza Ngayo Ukulahlekelwa Isisindo
I-fibre ikusiza ukuthi ulahlekelwe isisindo ngezindlela ezimbalwa ezahlukene. Okokuqala, ukudla okunamafayili amaningi kukhona ukugcwalisa okuningi. Uma udla ukudla okuphezulu-fiber njenge-oatmeal noma yonke isinkwa samasinkwa, kuthatha umzimba wakho isikhathi eside ukugaya ukudla.
Ngakho isisu sakho sizwa isikhathi eside isikhathi eside futhi singakusiza ukuba udle kancane.
Ngaphezu kwalokho, ezinye izinhlobo ze-fiber, okuthiwa i-fibre engenayo, ayikwazi ukugaya umzimba wakho. Ngakho ukudla kudlula ohlelweni lwakho lokugaya ngaphandle kokungena ngaphakathi kwegazi lakho. Lokhu kusho ukuthi ukudla ngeke kuphelele ukugcoba izitja zakho noma isisu sakho, njengokunye ukudla okungakwenza.
Indlela Yokuthola I-Fiber Enough Ukulahlekelwa Isisindo
Ngakho uthola kanjani i-fiber eyanele ekudleni kwakho? Kulula! Vele ukhethe okusanhlamvu konke uma uthenga izinto ezifana nesinkwa, i-pasta noma okusanhlamvu kwasekuseni. Kodwa kufanele ufune amagama "okusanhlamvu okuphelele" kulebula. Ngezinye izikhathi abakhiqizi bokudla basebenzisa amagama afana no "okusanhlamvu" noma "i-multigrain" noma "okusanhlamvu kwemvelo" ukwenza ukudla kuzwakale kunempilo kunalokho. Imifino kanye nezithelo ezintsha ziba umthombo omuhle we-fibre yemvelo.
Kumele ubuyekeze ilebuli yamaqiniso okudla okunomsoco ekudleni kwakho okuthengayo ukuze ubone ukuthi umkhiqizo ngamunye uqukethe kangakanani. I-fibre ibhalwe ngaphansi kwama-carbohydrate noshukela. Kufanele udla fiber okungakanani? I-dieters yesifundo sokulahlekelwa isisindo idla ama-gramu angu-30 e-fiber ngosuku. Imihlahlandlela yamanje iphakamisa ukuthi udla ama-gram angu-20 kuya kwangu-35 ngosuku.