Ukudla okunemicu eminingi engafakwanga yokwelapha ukuqunjelwa
-Delile
Imicu engafakwanga inenzuzo enkulu yokwenza ngcono ukuhamba kwamathumbu nokulwa nokuqunjelwa, njengoba ikhulisa ivolumu yendle futhi ivuselela ukunyakaza kwe-peristaltic, okwenza ukudla kudlule ngokushesha futhi kalula kalula emathunjini.
Ngokungafani nemicu encibilikayo, imicu enganyibiliki ayimunce amanzi, futhi idlula esiswini ngaphandle kokwenza ushintsho. Zikhona kakhulu ekudleni okufana ne-bran bran, irayisi ensundu, ubhontshisi nezinhlamvu zokudla kwasekuseni okuphelele.
Ngakho-ke, izinzuzo eziyinhloko zemicu engancibiliki yilezi:
- Gcina i- ukuhamba kwamathumbu njalo nokulwa nokuqunjelwa;
- Vimbela ama-hemorrhoidss, yokwenza lula ukuqedwa kwendle;
- Vimbela umdlavuza wamathumbu, ukugcina izinto ezinobuthi ezifakiwe;
- Nciphisa ukuxhumana kwamathumbu ne-izinto ezinobuthi, ngokubenza badlule emathunjini ngokushesha okukhulu;
- Siza ukunciphisa umzimba, ngokunikeza ukusutha okukhulu nokubambezela umuzwa wendlala.
Ukunconywa okuphelele kwansuku zonke kwe-fiber, okubandakanya zombili izintambo ezincibilikayo nezingaxazululeki, kungama-25g kwabesifazane abadala kanye nama-38g abesilisa abadala.
Ukudla okunothe nge-fiber engancibiliki
Ithebula elilandelayo likhombisa ukudla okuyinhloko okunothe ku-fiber engenakunyibilika kanye nenani le-fiber nge-100 g yokudla.
| Ukudla | Izintambo Ezingaxazululeki | Imicu encibilikayo |
| Ama-alimondi egobolondo | 8.6 g | 0.2 g |
| Amantongomane | 6.6 g | 0.2 g |
| Umnqumo oluhlaza | 6.2 g | 0.2 g |
| Ukhukhunathi ogayiwe | 6.2 g | 0.4 g |
| Amantongomane | 3.7 g | 0.1 g |
| Omisiwe | 3.6 g | 0.6 g |
| Ukwatapheya | 2.6 g | 1.3 g |
| Amagilebhisi amnyama | 2.4 g | 0.3 g |
| Pear ngegobolondo | 2.4 g | 0.4 g |
| I-Apple enekhasi | 1.8 g | 0.2 g |
| ijikijolo | 1.4 g | 0.4 g |
| IsiTangerine | 1.4 g | 0.4 g |
| iwolintshi | 1.4 g | 0.3 g |
| IPENTSHISI | 1.3 g | 0.5 g |
| Ibhanana | 1.2 g | 0.5 g |
| Amagilebhisi aluhlaza | 0.9 g | 0.1 g |
| Plum ngegobolondo | 0.8 g | 0.4 g |
Ngaphezu kwalokhu kudla, ukudla njalo izithelo nge-peel ne-bagasse, nemifino kukonke kubalulekile ukuhlinzeka inani elifanele le-fiber ekudleni nokuthola izinzuzo zalesi sakhi. Bona inani le-fiber kokunye ukudla kuzinzuzo ze-Soluble Fiber.
Izithasiselo ze-Fiber
Kwezinye izimo zokuqunjelwa okungamahlalakhona noma ngisho nohudo, kungadingeka ukusebenzisa izithasiselo ezenzelwe i-fiber ezizosiza ukulawula ukuhamba kwamathumbu. Lezi zithasiselo zitholakala ezitolo ezinkulu, emakhemisi nasezitolo ezinomsoco, futhi zivame ukwethulwa ngendlela yamaphilisi noma izimpushana ezizohlanjululwa emanzini, etiyeni noma kumajusi.
Ezinye izibonelo zezithasiselo ze-fiber yiFiberMais, iGlicofiber, iFibermais Flora neFiberlift, kubalulekile ukukhumbula ukuthi kufanele zisetshenziswe kuphela ngokuholwa ngudokotela wezokudla noma kudokotela.
Ukusiza ukuthuthukisa ukusebenza kwamathumbu, bheka futhi ukuthi Ungakuphulukisa kanjani ukuqunjelwa.
-Nconyisile
Ingabe Amakhiwane Angu-Vegan?
