Ngamanye amaxesha ekuseni kusasa xa ufuna ukupheka isidlo sakusasa, uqokelela umntwana esikolweni, kwaye ujongeke kakuhle, ungabi nalo ixesha okanye ulibale ukutya. Kodwa, njengoko uyazi, sisidlo sakusasa esibeka ithoni kunye nesityholo sokuchwayita ngenxa yemini yonke. Asikuqondi ngokupheleleyo ukuba kubaluleke kangakanani - ungaphoswa kukutya ekuseni.
Yintoni isidlo sakusasa
Isidlo sethu sesidlo sakusasa kufuneka sibandakanye umxube wemigangatho: iprotein, i-carbohydrate, amafutha aluncedo, ifayibha, iiminerali kunye neevithamini. Kwaye yifibre esona sithako sibalulekileyo kwisidlo sakho sentsasa. Le yi-carbohydrate into yokuba isisu somntu asikwazi ukugaya. Ngaphandle kwale, i-fiber iluncedo ngokungaqhelekanga kwi-microflora yamathumbu. Owona mthombo uqhelekileyo wokufumana le nto i-macroelement yi-stalks kunye nezityalo, iinkozo kunye nemifuno. I-fiber inyibilikisi (ikakhulu kwiziqhamo), iguqukele kwi-gel ubunzima yejeli, isondlo sentsholongwane esiluncedo. Kwaye i-insulain iphucukile.
Isidlo sakusasa asinakulahleka nakweyiphi na imeko
Ifoto: HARTAHH.USPUS.com.
Apho iqulathe i-fiber
Ifayibha iqulethwe kwiimveliso zemvelaphi yemifuno kakhulu, kuba iindonga zeseli azikho kwiiseli zezilwanyana. Iinkokeli zomxholo wefibre zizomileyo, amakhowa amileyo, amantongomane, imifuno, imbewu, iBran, iBhean, iiNdawo zeTeter. I-pectun ezininzi kwiapile, iibhulethi, iplamu, i-currant emnyama.
Kutheni kufuneka utye iimveliso nge-fiber
Ifibre icoca amathumbu. Ukuyikhulula kwintsalela yokutya kunye nezinto ezahlukeneyo ezinetyhefu, icoca umzimba uphela. Ifayibha ikwanegalelo ekuphulukaneni nobunzima. Ngenxa yokudumba, iintsinga zokutya zinika imvakalelo yokuba satch, ixesha elide lisithintela ukutya nokutya kakhulu.
Umkhondo ifayibha eziqhelekileyo kwinqanaba glucose egazini, ithatha phezu ngokwayo kunye nemiboniso cholesterol kumzimba ukuthintela asterosclerosis.
I-Oatmeal ene-Nuts Nuts kunye neziqhamo ezomileyo-indlela ebalaseleyo yesidlo sakusasa esiluncedo kwifibre
Ifoto: HARTAHH.USPUS.com.
Ukusetyenziswa kwe-fiber ekuseni kunceda ukugcina ukukhawulezisa kweMetabolism. Apha ngezantsi kukho iindlela zesidlo sakusasa ezityebileyo kwifibre:
-I-oatmeal eneziqhamo zehlathi kunye neziqhamo ezomileyo (imihla, iapile, iidiliya, iiplamu)
-Bona i-bib ye-gorigi ye-bhigit ye-Greek, ngePlum neCinnamon
-Iqanda-tohota kwi-toast ye-goost nge-goocado kunye ne-cherry tomatos
-I-pudding ukusuka kwi-tea imbewu, iphekwe kwi-yogart enamafutha e-Greek ye-Greek, i-oyile engachazwanga ye-almond ye-almond ye-almond kunye nemihla eqhekezayo
- I-Pecakes iphela ye-wer kunye nebhotolo yamandongomane
-I-pancaker yeBlueberry okanye i-Waffs eqinileyo yengqolowa
-I-parf kwiyogart yase-Annir.