I-fiber engasetshenzisiwe yilokho esikucabanga ngakho lapho sicabanga ukuthi "fiber" noma "roughage". I-wheat bran, imifino, amantongomane, ubhontshisi kanye nembewu yizibonelo zemithombo ye-fibre engenayo. Kuyinto enzima futhi ayiphuli kalula endleleni yethu yokugaya. I-fibre engenayo ijwayele ukwandisa "ijubane lokuhamba" ngokusebenzisa izinhlelo zethu zokugaya, ineza inqwaba ezitokisini zethu, futhi yandisa ukunyakaza kokuhamba kwamathumbu.
Igama lokubiza: ku-SOL yoo bel
I-fibre engenayo isisekelo sezindonga zezitshalo zezitshalo futhi yenziwe nge-cellulose. Iningi lokudla okutshala konke yizinto ezivela fiber, okungenayo i -fiber noma i -fiber enesisindo. Okungenani ama-25-30 amagremu we-fibre anconywa ngosuku, futhi iningi lalo lizoba fiber engasebenzi.
Izinzuzo zezeMpilo
Ukugaya: Ukusheshisa kwe-fiber okungenayo i-fiber ukugaya (ngokungafani ne-fiber e-soluble, okuphambene nalokho), futhi kunezela inqwaba esitokisini sethu. Yilokhu abantu abakucabanga ngokuthi "ukujwayela" - yonke i-fibre, kodwa ikakhulukazi i-fiber, igcina izinto ezihamba emathunjini ethu futhi kuvimbela ukuqotshwa.
Impilo ye-Colon: I- fiber ethile engenayo i-fermentable i-fermentable ngamabhaktheriya kumakholoni ethu, okwenzela impilo ye-colon. Kodwa-ke, i-fibrous soluble ivame ukuvutha kakhulu ngamagciwane.
Imithombo Ephansi-Carb
Ngokuvamile lapho sicabanga nge-fiber, sicabanga ngamabele, kodwa okusanhlamvu akulona okwezinye izinhlobo zokudla, futhi banamasila amaningi kubantu abaningi abalandela ukudla okuncane.
Lokhu okulandelayo yimithombo ebalulekile yefiber engenayo i-carbohydrate engenayo okuningi:
Imbewu, ikakhulukazi i-flax kanye nezinhlamvu ze- chia , nazo eziyimithombo emihle ye-fiber e-soluble.
Imifino ine-fiber eningi iqhathaniswa nesilinganiso esincane kakhulu sama-carbohydrate. Empeleni, imifino ngezinye izikhathi ibhekwa ngokuthi "ukudla okukhululekile".
Isikhukhunathi esingahlanjululwa ngumthombo omkhulu we-fiber engasebenzi.
I-avovocos iphakeme kakhulu e-fiber - ama-gramu angu-12 ku-avocado ephakathi.
Amajikijolo angumthombo omuhle we-fibre futhi aneshukela elincane kunezinye izithelo eziningi. (Zibuye zicebe kwezinye izakhi.)
Eminye imifino engekho isitashi iphezulu e-fiber, kuhlanganise isilimo se-asparagusi, isilimo esidliwayo esinamagatsha anamanzi, iklabishi, amakhowe, nesitshalo seqanda.
> Imithombo:
> Izinkonzo zezempilo zeHarvard University. Okuqukethwe kweFiber kokudla eziNgxenyeni ezivamile. Ilandelwe ku-Anderson JW. I-Plant Fiber ku-Foods. Edition 2nd. 1990 Li BW,
> Andrews KW, noPehrsson, PR. I-Sugars ngayinye, i-Soluble, ne-Insoluble Dietary Fiber Okuqukethwe kwe-70 High Consumption Foods.
> I-USDA Idatha Yomhlaba Wezakhi Zomhlaba we-Standard Reference, Release 20.