Ungayisebenzisa kanjani i-fiber ukunciphisa umzimba
-Delile
- 1. Yidla ifayibha ngakho konke ukudla
- 2. Faka i-fiber kukho konke okudlayo
- 3. Khetha ukudla okuphelele
Ukuze usebenzise imicu yokwehlisa isisindo, kufanele udle imicu njalo ekudleni, nsuku zonke, ngoba ziletha izinzuzo ezifana nokwehla kwesifiso sokudla nokuthuthuka kokuhamba kwamathumbu ngoba zibamba amanzi, zakha uhlobo lwejeli esiswini bese libila emathunjini., lula ukuqedwa kwendle.
Ngaphezu kwalokho, imicu inciphisa ukumuncwa koshukela namafutha okufakiwe, okunomphumela omuhle wesikhathi eside kunqubo yokwehlisa isisindo. Ezinye izinzuzo zibandakanya ukwehla kwengozi yezinhlobo ezithile zomdlavuza, njenge-colon, i-rectum kanye nomdlavuza webele, ngaphezu kokuvimbela i-osteoporosis. Ukuze usebenzise imicu yokwehlisa isisindo kuyadingeka:
1. Yidla ifayibha ngakho konke ukudla
Imfihlo yokwanda kokudla kwe-fiber ukukhetha ukudla okusha njengezithelo, imifino, nokusanhlamvu, okunenani elifanele le-fiber, ngaleyo ndlela kukuhambise ekudleni ngakunye. Isibonelo esihle semenyu ephezulu ye-fiber yile:
| Ukudla kwasekuseni | 1 ingilazi yejusi yemvelo yewolintshi + isinkwa esiphelele noshizi omhlophe + ikhofi |
| Isidlo sasekuseni | I-apula eli-1 elinesikhumba + isinkwa esingu-2 esine-curd |
| Isidlo sasemini | Isitsha esingu-1 sesaladi notamatisi, i-watercress, i-arugula kanye ne-sesame + imifino ebilisiwe + inyama enomzimba noma iqanda elibilisiwe |
| Isidlo sasemini | 1 inkomishi yeyogathi enezinhlamvu ezigcwele |
| Isidlo sakusihlwa | Imifino ebilisiwe + inhlanzi ebilisiwe + irayisi ne-broccoli + 1/2 papaya yedizethi |
| Isidlo sakusihlwa | 1 inkomishi yetiye |
Yize kunezinhlobo ezimbili zefayibha yokudla, encibilikayo futhi engancibiliki, zombili zifaka isandla ekulahlekelweni kwesisindo nasekugcinweni kwesondlo. Imithombo emihle yokudla yemicu encibilikayo itholakala kumakhoba ezinhlamvu ezifana nommbila, ubhontshisi kanye namantshontsho, nasezithelweni ezinamagobolondo. Ngenkathi imicu enganyibiliki itholakala ngobuningi obukhulu ku-pulp wezithelo ezinjengama-apula, imifino enjengezaqathe, i-oat bran kanye nemidumba efana nodali nobhontshisi.
Ukuthola inani le-fiber elikhona ekudleni okuvame kakhulu bona: Ukudla okune-fiber.
2. Faka i-fiber kukho konke okudlayo
Enye indlela yokwengeza ukungena kwakho kwe-fiber yansuku zonke ukufaka isipuni esingu-1 se-oats noma i-bran kubisi, i-yogurt noma isobho, isibonelo. I-Chia, imbewu yefilakisi nesesame ingangezwa kalula kumasaladi nakwizaladi zezithelo.
Ungafaka lezi zithako ezitsheni ezincane futhi uhlale unazo ukuze ungeze ujusi noma iyogathi lapho usemsebenzini, ngaleyo ndlela wandise ukudla kwakho i-fiber ngakho konke ukudla.
Ngaphezu kokudla i-fiber ngendlela engokwemvelo, kungasiza ukuthatha isithasiselo sefayibha esingathengwa emakhemisi noma ezitolo zemithi. Le micu ingancibilika noma ingancibiliki futhi ingezwa emanzini, ubisi, itiye, isobho noma ijusi. Abanye bane-flavour, abanye abanayo. Lezo ezinokunambitheka zingangezwa emanzini, kanti ezinye zingasetshenziswa kunoma yiluphi uketshezi.
Imininingwane ebaluleke kakhulu ukuqinisekisa ukusetshenziswa kahle kwale micu, noma ngabe ivela emthonjeni wemvelo noma emthonjeni wezimboni, ukuphuza u-1.5 kuya ku-2 amalitha amanzi, itiye noma ujusi ngosuku.
3. Khetha ukudla okuphelele
Ukudla okuhlukahlukene kungatholakala kuphelele, njengesinkwa, amabhisikidi, irayisi ne-pasta futhi lokhu kufanele kuthathe indawo yalokhu okucwengileko, okulula. Ama-wholegrains anokunambitheka okuhluke kancane futhi ayabiza kakhulu, kepha aletha izinzuzo eziningi zezempilo, ngaphezu kokwehlisa indlala.
Buka futhi ubone eminye imibono yokuthi unganciphisa kanjani isisindo ngendlela enempilo ngokudla ifayibha eyengeziwe.
-Yintshisekelo
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