Ifayibha yenye yezinto ukutya okusinika okona kubalulekileyo ukuba sifuna ukuba sempilweni. Ifayibha isinceda kwiinkalo ezininzi zomzimba wethuKulula kakhulu ukufumana kwiimveliso ezininzi kwaye sinokulungiselela izitya ezimnandi zokunyusa ukusetyenziswa kwakho.
Ukufumana isixa-mali kubalulekile ukuba wazi ukuba zeziphi ukutya ezinokusinceda, ukongeza, sicebisa ukuba uqhubeke nathi siyazi ukuba zeziphi izibonelelo kwaye singazithelekisa njani izongezo
Ukufumana ifayibha kwiziqhamo kunye nemifuno, kulula ukuba uyitye ipheleleAkucetyiswa ukwenza iijusi okanye iijusiKuba isixa esikhulu sesiqhamo silahlekile, yisebenzise nanini na apho unakho nolusu oluqukethe ngaphezulu.
Ungayitya njani ifibre ngakumbi
Okulandelayo sikuxelela ukuba ngawaphi amaqela okutya aqukethe eyona fiber ukuze wazi ukuba yintoni ukhetho olungcono ukongeza kwimini yakho.
Iziqhamo ezintsha
Kuya kufuneka sikhethe iziqhamo ezitsha ngesikhumba, umgubo okanye imbewu. Ezi ziqulathe isixa esikhulu sefayibha, sicebisa ukuba siyisebenzise Iirasbheri, amapere, iiapile, iiorenji, istrawberry kunye neebhanana, ukufaka isandla phakathi I-3 kunye ne-8 yeegram nganye yokukhonza. Ukongeza, zizityebi ngeevithamini A no-C kunye neeminerali ezahlukeneyo.
Ukuba bayathanda, ungakhetha iziqhamo ezomisiweyo ezinje ngamakhiwane, iidiliya okanye iiapilkosi ezomisiweyo.
Imifuno
Phakathi kwayo yonke imifuno kukho I-artichoke yeyona ininzi, ine-10,3 gram yefayibha yokutya ngelixa ezinye zijikeleze i-5 gram ngokusebenza. Nangona kunjalo, eyona nto ilungileyo kukuzidibanisa zonke ukuze zingapheli kwi-monotony enokutya.
Broccoli, ii-ertyisi, iitheniphu, iminqathe, icauliflower, umbona, iitapile zolusu, ithanga, iavokhado, ihlumelo laseBrussels okanye itumato nayo ingayinyusa ukongeza, Iivithamini kunye neeminerali zibaluleke kakhulu.
Amazimba
Siyazi ukuba sinokufumana iinguqulelo ezihlanganisiweyo zeemveliso ezithile kwiimarike, ngeli xesha, kufuneka sizikhethele ukuphucula amanqanaba ethu efiber. Iinkozo zonke zinika iigram ezi-2 kwigramu eziyi-100, ingqolowa nerhasi yongeza i-6 gram.
Ukuya kwinqanaba elincinci, i-oats, umbona, irye, irayisi okanye i-bran inokukhethwa, zizityebi kwiicarbohydrate ezintsonkothileyo, iiminerali kunye neevithamini zeqela B. 
Imbotyi, iimbewu namandongomane
Iilentile, iimbotyi, ii-ertyisi banikela ngesiqingatha semali ekucetyiswa ngayo yonke imihla, ngelixa iimbotyi zesoya, iinkukhu kunye neembotyi zincinci.
Imbewu kunye namandongomane anokuhamba kunye nokutya okuninzi okunokubandakanya Iipistachios, iiamangile, iimbewu zikajongilanga ukuyonyusa-
Zeziphi izibonelelo zefayibha
Kungenzeka ukuba indlela otya ngayo ayichanekanga kwaye unokuba nokusilela kwefayibha, okanye ufuna nje ukwandisa ukutya okutyayo ukuphucula impilo yakho, ukufezekisa oku, kuya kufuneka ujonge iinkozo, iimbotyi, kunye neziqhamo kunye nemifuno.
Ukuba awufuni ukuba negesi, ukuqunjelwa okanye amathumbu emathunjini, wandise ukusetyenziswa kwayo ukuze uziphawule ngcono, uya kuwunceda umzimba wakho kwezinye izinto ezininzi esikuxelela zona ngezantsi.
- Yilwa i ukuqhina ngamanye amaxesha kwaye uyayithintela.
- Kuyanelisa, iyenza ilungele bonke abantu abafuna ukunciphisa umzimba.
- Yehlisa amanqanaba e-cholesterol phezulu egazini.
- Iyanciphisa ukubonakala kwe Iimpawu kunye ne-diverticulosis.
- Ukucutha Iswekile yegazi.
- Yehlisa umngcipheko wokubandezeleka umhlaza wamathumbu.
Ifayibha ibandakanya zonke izinto zezityalo ezingenako ukwetyiswa yimizimba yethu kwaye ngenxa yoko ziyifunxe.
Zizinto ezibonakala zikwimo yeecarbohydrate nangona zine Ixabiso elincinci lekhaloriKuba zingenakufunxwa, aziboneleli amandla amaninzi njengoko zingenakwenziwa emzimbeni.
Iindidi ezimbini zefayibha
Sifumana iintlobo ezimbini zefayibha: ifayibha engenakunyibilika enje iselulosi, i-lignin kunye nezinye iihemicelluloses, ezityebileyo kwiisiriyeli, ngelixa ifayibha enyibilikayo ziipectins kunye neentsini ezifumaneka kwimidumba, imifuno kunye neziqhamo.
- Ifayibha engenakunyibilika: Isebenza ngokuhamba kwamathumbu ngenxa yokuba iselulosi equlethe i-bran kunye nezityalo eziluhlaza zinefuthe le-laxative elingaphezulu kwelefayibha enyibilikayo. Ukulwa nokuqunjelwa.
- Ifayibha enyibilikayo: ijongene nokulinganisa i-cholesterol, inqanda umhlaza wekolon, ilwa nokunyuka kweglucose yegazi kwaye ilawula uhambo.
Uthelekisa njani iiFibre Supplements
Izibonelelo zefiber Amalungiselelo asekelwe kwizityalo okanye ukutya okunotyebileyo kule nto, yenzelwe ukwandisa idosi yefayibha kwaye yongeze izibonelelo zayo ezinkulu emzimbeni wethu.
Sincoma ukuyifumana ngokutya okutyhilekileyo ngaphambili, nangona kunjalo, ezi zongezo zinokuba sisisombululo, nangona kufuneka zisoloko zikhatshwa sisixa esikhulu samanzi.
Izibonelelo Kucetyiswa kuphela xa kungenzeki ukuthatha ngokwaneleyo kuyo ngokwendaloOko kukuthi, ekutyeni, umzekelo, xa umntu efumana unyango okanye umntu osele ekhulile enengxaki kwindlela atya ngayo.
Uninzi lwezongezelelo zefayibha
- Imbewu ye iglasi.
- Umgubo iglasi.
- Iipilisi zePyllium.
- agar agar
- Glucomannan.
- Igcinwe kwi irayisi, ingqolowa kunye ne-oats.
- Imbewu ye ilino.
- Imbewu ye chia.