Amaqiniso ayisikhombisa ngefayibha ekudleni kwezilwane ezifuywayo

• I-fiber iyancibilika futhi ayincibiliki

I-fiber iyi-fiber yokudla encibilikayo noma engancibiliki. Eyokuqala incibilika endaweni yasemanzini, ibola ibe into efana nejeli lapho idlula emathunjini amakhulu. Lezi zamuva zidlula emgudwini wesisu futhi zikhishwa emzimbeni cishe ngendlela yazo yasekuqaleni. Imicu engancibilikiyo ayinikezi ama-calories emzimbeni ngoba ayimuncwe yiwo.

• Ifiber ivela ekudleni kwezitshalo

I-Fiber iyi-carbohydrate eyinkimbinkimbi engakhulisi amazinga kashukela egazini. Uma sikhuluma nge-fiber, sisho lezo zingxenye zokudla kwezitshalo umzimba ongakwazi ukukugaya noma ukumunca. Ingxenye esisithakaselayo itholakala kumifino nezithelo, okusanhlamvu okuphelele nemifino. Ezinjeni namakati, okuqukethwe kwefayibha ekuphakeleni akuyona ingxenye ebalulekile, kodwa ngamanani amancane kuthuthukisa ukusebenza komgudu wokugaya ukudla.

• Okuqukethwe kwe-fiber okuphakelayo akukho ngaphezu kuka-6%

Isimiso se-fiber ekudleni kwamakati nezinja singama-4-6% (kufika ku-12%). Bheka ngokucophelela ukwakheka. I-fiber kufanele ibe phakathi kohlu lwesithako, hhayi ngaphambili. Uma i-fiber iphakathi kwezingxenye zokuqala ezinhlanu noma eziyisithupha zomkhiqizo, kusho ukuthi kuningi kakhulu ekudleni, kusebenza njenge-ballast, eyandisa umthamo wokuphakelayo, kodwa ayinikezi isilwane ngezakhi ezidingekayo. .

• I-fiber ilungele ukukhiqizwa kokuphakelayo

I-fiber idlala indima ebalulekile ekukhiqizeni ukudla. Inezici ezinhle zokubopha ezisiza ukuhlanganisa izingxenye eziqukethe amafutha namanzi ekudleni. Kubuye kube isigcwalisi esinyusa umthamo wokuphakelayo. kukhona ngempela inzuzo ebonakalayo evela kokuqukethwe kwefayibha kokuphakelayo, ake sikhulume ngalokhu ngokuningiliziwe.

• Usizo ngesisindo esiningi kanye nokungasebenzi kahle komgudu wokugaya ukudla

I-fibre ngenani elincane ithuthukisa ukuhamba kwamathumbu, isiza ukwakheka kwendle, kanye nokuphuma okuvamile okuvela emzimbeni. Ukusetshenziswa kwe-fiber yisilwane esifuywayo kuzosiza ukuthuthukisa ukusebenza komgudu wokugaya ukudla ngokuphelele, kuvimbele ukuqunjelwa kanye nesifo sohudo.

I-Insoluble fiber inciphisa izinga lokumuncwa kwemisoco, kodwa le micu imunca amanzi, ikhule esiswini, futhi ikwenze uzizwe ugcwele. Ilungele izilwane ezifuywayo ezidinga ukwehlisa isisindo. I-fibre eyeqile iyingozi ezinjeni namakati anempilo, njengoba ngeke nje ivimbele ukumuncwa kwezakhi, kodwa futhi isuse amanye amavithamini ancibilikayo emafutheni futhi ilandele izakhi emzimbeni.

• Umthombo obalulekile we-fiber

Ake sikhulume ngencazelo yefiber ekudleni. Ekubunjweni kokupakishwa kokudla, i-fiber ingaqokwa ngezindlela ezahlukene, sikweluleka ukuthi unake ukuthi yikuphi ukwakhiwa komkhiqizi okukhethile. I-fiber noma i-fibre yemifino yigama elisolisayo kakhulu, ngoba kulokhu awazi ukuthi yiziphi imifino noma izithelo isithako esivela kuzo. Ikati leli esikhwameni.

Abakhiqizi abanomthwalo wemfanelo babonisa umthombo wefayibha ephaketheni. I-Cellulose iyingxenye ecwengiwe futhi ephansi ye-pulp yezitshalo ezine-fibrous. I-Lignocellulose ingxube yezinto ezakha izindonga zezitshalo, okungukuthi, i-lignin, i-hemicellulose ne-cellulose.

I-pomace yemifino kanye nezithelo ze-pomace zitholakala emifino nasezithelo, ngokuvamile okuwumkhiqizo wokukhiqizwa kwejusi, ujamu neminye imikhiqizo yokudla. I-fruit pomace yenziwe ngamakhabe, ama-plums, kanye ne-pomace yemifino yenziwa ngezaqathi, ubhitrudi, nolethisi.

I-fiber kakolweni yenziwe ngezikhwebu zikakolweni eziyimpuphu futhi ayinayo i-gluten. Imicu yomoba isala ngemva kokuba iziqu sezicutshunguliwe ukuze zikhiqize ushukela. I-oat fiber igobolondo langaphandle eliqinile le-oats. Umcu kaphizi, udali nobhontshisi wenziwa ngezigaxa ezingenalutho zalezi zitshalo. I-potato fiber ingumkhiqizo wokucubungula amazambane. I-Hypoallergenic, ingxenye yokudla okwelashwa kwezilwane ezifuywayo.

Noma yimuphi umthombo wefayibha obhalwe ngokucacile kungashiwo ukuthi uthuthukisa ukugayeka kokudla ngamanani anengqondo, kodwa ngamanani adlulele ayi-ballast futhi anikeze umuzwa ongamanga wokusutha.

• Ukuba khona kwe-fiber akuhambisani nekhwalithi

Ngokwayo, ukuba khona kwe-fiber phakathi kwezithako akubonisi izinga eliphezulu lokudla. Ekubunjweni kokudla okufuywayo kwekhwalithi, inyama noma inhlanzi kufanele kube kuqala. Naka futhi ukuba khona kwama-probiotics nama-prebiotics ekudleni. Isibonelo, i-lignocellulose, i-beet pulp kanye nemvubelo ekudleni ndawonye kuzonikeza umphumela onenzuzo umnikazi wenja noma ikati awulindele ngokukhetha ngokucophelela ukudla.

Manje wazi kahle ukuthi ungalahleka kanjani phakathi kwezinhlobo ezahlukahlukene zefiber ekuphakeleni bese ukhetha ukudla okulungile kwesilwane sakho. Okuqukethwe yifayibha ekudleni kwenja nekati kuyahlanganisa, kodwa kubalulekile ukukugcina kusesilinganisweni. Sifisela impilo ezifuyweni zakho!