Ingabe izinja zidinga i-fiber futhi ngani?

Odokotela bezilwane bathi i-fiber ingenye yezingxenye ezibalulekile zokudla kwenja. Idlala indima ebalulekile ekugcineni izilwane ezifuywayo ziphilile futhi zilwe nezifo ezithile. Ukuze uthole ukuthi iyiphi i-fiber okufanele uyinike inja yakho, futhi ujwayele izimpawu zokungalingani okubangelwa ukuntuleka kwayo, funda isihloko.

Indima yefiber ekudleni kwenja

I-Fibre wuhlobo lwe-carbohydrate eyinkimbinkimbi. Ihlukile kwezinye izitashi ngoba ayigayeki emathunjini amancane. Ivamise ukuvutshelwa emathunjini amakhulu. Lokhu kusho ukuthi kuthatha isikhathi eside kakhulu ukugaya kunama-carbohydrate alula.

I-fiber inyusa umthamo wendle futhi imunca amanzi amaningi kulume lwamathumbu. Lokhu kuvamile ukusebenza kwesimiso sokugaya ukudla futhi kunomthelela eqophelweni elihle lesitulo. I-fiber isiza ukugcina izinga le-pH elinempilo emathunjini enja yakho ngokuvimbela ukukhula kwamagciwane angafuneki.

Ungayinikeza kanjani inja yakho ngefiber enhle

Lapho ukhetha ukudla kwenja nge-fiber, udinga ukunaka ukunyibilika kwayo kanye nenani eliphelele le-fiber digestible. Imicu yokudla encibilikayo incibilika kalula emanzini, kuyilapho imicu engancibiliki igcina ingxenye enkulu yesakhiwo sayo endaweni ehlala emanzini, okuhlanganisa nomgudu wamathumbu. I-Insoluble fiber isekela impilo yamathumbu enja.

Ngeshwa, amalebula okudla kwezilwane ezifuywayo awanikezi ulwazi mayelana ne-fiber solubility. Ngakho-ke, kungcono ukubheka kudokotela wezilwane ukuthi hlobo luni lokudla oluzonikeza inja lokho ekudingayo. Izinja kanye namagciwane azo ahlukile emathunjini asabela ngendlela ehlukile ezinhlotsheni ezahlukene zefiber.

Ifayibha yezinja. Imiphi imikhiqizo equkethe

Le carbohydrate, esetshenziswa ekudleni kwezinja, ivela emithonjeni ehlukahlukene. Lokhu kuhlanganisa okusanhlamvu okufana nommbila nelayisi elinsundu, kanye nobhontshisi wesoya, ugaxekile webhitrudi kashukela, amakhoba amakinati, i-pectin ne-cellulose.

Abanikazi bezinja abaningi basebenzisa ithanga ethini ukuze bathole i-fiber eyengeziwe. Kodwa-ke, njengoba ithanga elinjalo lingamanzi angaba ngu-80%, ngokuvamile aliqukethe i-fiber eyanele ukufeza umphumela wokwelapha. Uma uphakela inja yakho ithanga elifakwe ethini, ungayinikezi ingxube kaphayi wethanga. Kungaba amakhalori amaningi kanye noshukela. Ithanga elisethini elinesodium eyengeziwe kufanele futhi ligwenywe. Kungcono ukuthenga i-powder yamathanga omisiwe, engafakwa ngendlela efanayo namakhoba e-psyllium omisiwe. Ivame ukuthengiswa njengomthombo we-fiber. Kufanele uthintane nodokotela wakho wezilwane ngaphambi kokwengeza noma yini ekudleni kwesilwane sakho esifuywayo.

Indlela i-fiber engasiza ngayo ukulwa nezifo

I-fiber iwusizo kakhulu ekulawuleni isifo sikashukela ezinjeni. Kuyasiza ukulawula amazinga kashukela egazini futhi kunciphise ukukhuphuka kukashukela. Ukudla kwenja okuqukethe ifayibha ebila kancane kungase kube usizo ekulawuleni isisindo senja noma kusize ekunciphiseni isisindo. Lokhu kungenxa yokuthi i-fiber inyusa umthamo wezihlalo futhi isiza inja yakho ukuthi izizwe igcwele ngenkathi idla ama-calories ambalwa.

I-fiber yokudla yengezwa ekudleni kwezilwane ezifuywayo ukuze kuncishiswe i-plaque kanye ne-tartar buildup, ukugcina amazinga e-cholesterol yegazi nokulawula isisindo somzimba. Kuyasiza ekuvimbeleni indlela yokudla engathandeki - lapho izinja zidla izinto okungafanele zizidle, njengokungekona ukudla noma ukudla okonakele noma okubolile. Kuyasiza ukubhekana nesifo sohudo esingamahlalakhona kanye nokuqunjelwa.

Izimpawu Zokungalingani Kwe-Fiber Ezinjeni

Uma inja ishoda nge-fiber, ingase ibhekane nokuqunjelwa noma, ngokuphambene, indle enamanzi. Kubalulekile ukuqonda ukuthi i-fiber eyeqile ingabangela izinkinga zempilo. Ukudla kakhulu i-fiber kwenza kube nzima ukumunca amaminerali. Ukungalingani kungaholela ezinkingeni ezilandelayo:

• Uhudo.
• Indle evamile, isifiso sokuzikhulula, kanye/noma ukuzikhulula ekhaya.

Ukwengeza i-fiber ekudleni kwenja yakho

Uma udokotela wakho wezilwane eluleka ukuthi inja yakho idinga i-fiber eyengeziwe, ikhambi elilula nelisebenza kakhulu ukushintsha inja ekudleni kokudla. Udokotela uzokhuluma ngezidingo ezikhethekile zenja nokuthi ingakanani i-fiber encibilikayo noma engancibiliki okufanele yengezwe ekudleni.

Amagciwane asemathunjini esilwane adinga isikhathi sokujwayela izinguquko ezinkulu ngoba izinja zidla uhlobo olufanayo nokudla kaningi kunabantu. Kuyadingeka ukushintshela ekudleni okusha kancane kancane, phakathi nesonto elilodwa kuya kwamabili. Kubalulekile ukukhumbula ukuthi noma yikuphi ukushintsha ekudleni kungabangela isifo sohudo enja.