Umlobi: Frank Hunt
Usuku Lokudalwa: 20 Hamba 2021
Ukuvuselela Usuku: 19 Unovemba 2024
Anonim
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-Delile

Imicu encibilikayo iluhlobo lwefayibha etholakala ikakhulu kwizithelo, okusanhlamvu, imifino nemifino, encibilika emanzini, yakhe inhlanganisela yokuqina kokuqina esiswini, okwandisa umuzwa wokusutha, njengoba ukudla kuhlala kuwo isikhathi eside .

Ngaphezu kwalokho, imicu encibilikayo isiza ukuvimbela ukuqunjelwa, njengoba imunca amanzi ezitokisini, iwamanzise futhi ibenze bathambe, kube lula ukudlula kwabo emathunjini nasekuthuthweni.

Ukudla kuqukethe imicu encibilikayo nengancibiliki, noma kunjalo, okuhlukile inani elikuqukethe lohlobo ngalunye, ngakho-ke kubalulekile ukwehluka ukudla bese wenza ukudla okunomsoco.

Imithombo ye-fiber yemvelo encibilikayo

Ziyini izinzuzo

Izinzuzo zemicu encibilikayo zifaka:

  1. Kwehlisa isifiso sokudla, ngoba bakha ijeli ene-viscous futhi bahlala isikhathi eside esiswini, bandise umuzwa wokusutha futhi bakhuthaze ukuncipha;
  2. Ithuthukisa ukusebenza kwamathumbu, njengoba bethambisa ikhekhe le-fecal, lisetshenziselwa uhudo nokuqunjelwa;
  3. Yehlisa i-cholesterol ye-LDL, i-cholesterol ephelele ne-triglycerides, ngoba anciphisa ukumuncwa kwamafutha asuka ekudleni, akhuphule ukukhishwa kwama-bile acid futhi, lapho evutshelwa emathunjini ngamagciwane, akhiqiza ama-fatty chain acid amafushane, evimbela ukuhlanganiswa kwe-cholesterol esibindini;
  4. Kunciphisa ukumuncwa kweglucose ekudleni, ngoba lapho kwakhiwa ijeli esiswini, ukungena kwezakhi emathunjini amancane kuyabambezeleka, kunciphisa ukumuncwa kukashukela namafutha, kuhle kakhulu kubantu abanesifo sikashukela nesifo sikashukela;
  5. Yehlisa ubungozi besifo se-metabolic syndrome futhi ugweme izifo ezinjenge-irritable bowel syndrome, isifo sikaCrohn noma i-ulcerative colitis;
  6. Yehlisa ukubonakala kwezinduna, elenza isikhumba sibe sihle ngokwengeziwe, ngaphezu kokuthuthukisa ukususwa kobuthi emzimbeni;
  7. Isebenza njengokudla kwamagciwane amathumbu, esebenza njengama-prebiotic.

Imicu encibilikayo ivutshelwa kalula ngama-bacterium kukholoni, alungisa i-pH ngakho-ke evimbela ukuguqulwa kwamagciwane kwama-bile acid abe yimixube yesibili nomsebenzi we-carcinogenic, ngakho-ke kukholelwa ukuthi lolu hlobo lwe-fiber lungavikela ekuthuthukiseni umdlavuza wekoloni.


Ukudla okune-fiber encibilikayo

I-fiber encibilikayo itholakala ikakhulu kwizithelo nemifino, kepha ingatholakala nakwezinye izinhlamvu. Ithebula elilandelayo likhombisa inani le-fiber kokunye ukudla:

Izinhlamvu

Imicu encibilikayo

Imicu engafakwa

Ingqikithi yefayibha yokudla

Oat

2.55 g

6.15 g

8.7 g

Zonke Izinhlamvu Zamagatsha

2.1 g

28 g

31.1 g

Amagciwane kakolweni

1.1 g

12.9 g

14 g

Isinkwa sommbila

0.2 g

2.8 g

3.0 g

Isinkwa sikakolweni esimhlophe

0.6 g

2.0 g

2.6 g

Ifolda

0.3 g

1.7 g


2.0 g

Irayisi elimhlophe

0.1 g

0.3 g

0.4 g

Ukolweni

0.1 g

1.8 g

1.9 g

Yemifino

Ubhontshisi

1.1 g

4.1 g

5.2 g

Ubhontshisi oluhlaza

0.6 g

1.5 g

2.1 g

Amahlumela eBrussels

0.5 g

3.6 g

4.1 g

Ithanga

0.5 g

2.4 g

2.9 g

I-broccoli ephekiwe

0.4 g

3.1 g

3.5 g

Uphizi

0.4 g

2.9 g

3.3 g

I-asparagus

0.3 g

1.6 g

1.9 g

Amazambane athosiwe anekhasi

0.6 g


1.9 g

2.5 g

Ukholifulawa ongahluziwe

0.3 g

2.0 g

2.3 g

Izithelo

Ukwatapheya

1.3 g

2.6 g

3.9 g

Ibhanana

0.5 g

1.2 g

1.7 g

Amajikijolo

0.4 g

1.4 g

1.8 g

IsiTangerine

0.4 g

1.4 g

1.8 g

Plum ngecascara

0.4 g

0.8 g

1.2 g

Ipheya

0.4 g

2.4 g

2.8 g

iwolintshi

0.3 g

1.4 g

1.7 g

I-Apple enekhasi

0.2 g

1.8 g

2.0 g

Okuqukethwe nezinga le-viscosity ye-fiber kuzoya ngezinga lokuvuthwa kwemifino. Ngakho-ke, ukuvuthwa ngokwengeziwe, kukhula inani lezinhlobo ezithile ze-fiber encibilikayo, njenge-cellulose ne-lignin, ngenkathi kunciphisa okuqukethwe kolunye uhlobo lwe-fiber encibilikayo, i-pectin.

Inani le-fiber ephelele yokudla edliwe nsuku zonke kufanele ibe cishe ngama-25g, ngokusho kwe-World Health Organisation (WHO), futhi inani elifanele le-fiber encibilikayo elizofakwa kufanele libe ngama-gramu ayi-6.

Izithako zokudla ezincibilikayo

Izengezo zefayibha yokudla zingasetshenziswa lapho kungenzeki ukusebenzisa inani le-fiber edingekayo ngosuku nokufeza izinzuzo ezifanayo. Ezinye izibonelo yi-Benefiber, i-Fiber Mais neMovidil.

Le micu ingatholakala kuma-capsule nampuphu, engahlanjululwa emanzini, itiye, ubisi noma ijusi yezithelo zemvelo, ngokwesibonelo.

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