Yazi inani elifanele le-fiber ongalidla ngosuku
Inani elifanele le-fiber elizodliwa ngosuku kufanele libe phakathi kuka-20 no-40 g ukulawula ukusebenza kwamathumbu, ukunciphisa ukuqunjelwa, ukulwa nezifo ezifana ne-cholesterol ephezulu, nokusiza ukuvimbela umdlavuza wamathumbu.
Kodwa-ke, ukunciphisa ukuqunjelwa, kuyadingeka, ngaphezu kokudla ukudla okune-fiber, ukuphuza amalitha wamanzi ayi-1.5 kuya kwezi-2 ngosuku ukusiza ukuqedwa kwendle. I-fibre nayo iyasiza ekwehliseni isifiso sokudla, ngakho-ke ukudla ukudla okune-fiber nakho kukusiza wehlise isisindo.
Ukuthola ukuthi yini ongayidla ekudleni okuphezulu kwe-fiber bheka: Ukudla okuphezulu kwe-fiber.
Ukuze umunce inani elinconywayo le-fiber ngosuku, kuyadingeka ukuthi udle ukudla okunothe ngezithelo, njengezithelo zothando, imifino, njengeklabishi, izithelo ezomisiwe, njengama-alimondi nemidumba, njengophizi. Nasi isibonelo sokuthola ukuthi yikuphi ukudla ongakengeza ekudleni kwakho okunikeza inani elifanele le-fiber ngosuku:
| Ukudla | Inani le-fiber |
| 50 g okusanhlamvu Wonke Amagatsha | 15 g |
| 1 ipheya ngegobolondo | 2.8 g |
| 100 g we-broccoli | 3.5 g |
| 50 g wama-alimondi anamagobolondo | 4.4 g |
| I-apula eli-1 elinekhasi | 2.0 g |
| 50 g wophizi | 2.4 g |
| INANI | 30.1 g |
Enye indlela yokufeza izincomo zansuku zonke ze-fiber ukudla ukudla kosuku olungu-1, ngokwesibonelo: ujusi wezithelo ezi-3 zothando usuku lonke + 50 g weklabishi lesidlo sasemini nge-1 guava ye-dessert + 50 g kabhontshisi onamehlo amnyama esidlweni sakusihlwa .
Ngaphezu kwalokho, ukunothisa ukudla nge-fiber, ungasebenzisa futhi i-Benefiber, impuphu ecebile nge-fiber engathengwa ekhemisi futhi ingaxubeka emanzini noma ujusi.
Ukuze ufunde kabanzi mayelana nokudla okunothe we-fiber bona: Ukudla okunothe nge-fiber.
Kuyathakazelisa Namuhla
Ukukhathazeka Kungagijima Emndenini