Kwesinye isikhathi kudala isiyaluyalu sokusa lapho udinga ukupheka ibhulakufesi lomndeni, ukuqoqa ingane esikoleni, futhi kubukeka kahle, awunaso isikhathi noma ukhohlwe ukudla. Kepha, njengoba wazi, ibhulakufesi elibeka ithoni necala lokuthokoza kosuku lonke. Asiqondi ngokuphelele ukuthi kubaluleke kangakanani - ungaphuthelwa ukudla ekuseni.
Yini ibhulakufesi
Ibhulakufesi lethu kufanele lifake ingxube yama-macrolements: amaprotheni, ama-carbohydrate, amafutha awusizo, i-fiber, amaminerali namavithamini. Futhi yi-fiber okuyisithako esibaluleke kakhulu sokudla kwakho kwasekuseni. Le yi-carbohydrate eyinkimbinkimbi yokuthi isisu somuntu asikwazi ukugaya. Ngaphandle kwalokhu, i-fiber ilusizo ngokungajwayelekile ku-microflora yamathumbu. Umthombo ovame kakhulu wale macroelement uyisithungo kanye nezingxabano zezitshalo, okusanhlamvu nemifino. I-fiberble fiber (itholakala kakhulu ezitsheni), iphendukela ku-gel mass, kukhona umsoco wamagciwane awusizo. Futhi ukungaboni ngaso linye kuthuthukisa ukugaya.
Ibhulakufesi alikwazi ukulahleka kunoma yikuphi
Photo: Unsplisish.com.
Lapho kuqukethe i-fiber
I-fiber iqukethwe kwimikhiqizo yemvelaphi yemifino, ngoba izindonga zeseli zingekho kumaseli wezilwane. Abaholi bokuqukethwe kwefayibha banezithelo ezomisiwe, amakhowe omisiwe, amantongomane, imifino, imbewu ye-chia, i-bran, ubhontshisi, amabele, okusanhlamvu okuphelele. Ama-pectin amaningi kuma-apula, ama-beet, iplamu, i-currant emnyama.
Kungani kudingeka udle imikhiqizo nge-fiber
I-fiber ihlanza amathumbu. Ukusikhulula kusuka ezinsalweni zokudla kanye nezinto ezahlukahlukene ezinobuthi, kuhlanza wonke umzimba. I-fiber nayo ifaka isandla ekunciphiseni isisindo. Ngenxa yokuvuvukala, imicu yokudla inika umuzwa we-satiety, isikhathi eside ivimbela ukudla nokudla ngokweqile.
I-fiber iholela ezingeni elijwayelekile le-glucose egazini, lizithatha futhi libonisa i-cholesterol emzimbeni ukuvikela i-asterosteosis.
Oatmeal ngamantongomane ehlathi nezithelo ezomisiwe - inketho enhle kakhulu yesidlo sasekuseni esisebenzayo e-fiber
Photo: Unsplisish.com.
Ukusetshenziswa kwe-fiber ekuseni kusiza kakhulu ukugcina ukusheshiswa kwe-metabolism. Ngezansi kwezinye izinketho zokudla kwasekuseni ezinothile ku-fiber:
- Oatmeal ngamantongomane ehlathi nezithelo ezomisiwe (izinsuku, ama-apricots, omisiwe, amaplamu)
- I-Bran ene-yogurt enamafutha amahle, nge-plum nesinamoni
- I-Egg-Pashota kwi-toast egcwele okusanhlamvu nge-avocado nama-cherry utamatisi
- I-Pudding kusuka embewu yetiye, ephekwe kusuka ku-yogurt enamafutha amahle, uwoyela ocebile ocebile we-almondi nati nezinsuku ezichotshoziwe
- I-pancake kakolweni ephelele ngebhotela lamantongomane
- Ama-Pancake e-Blueberry noma ama-Waffles aqinile kakolweni
- I-parf evela kwi-yogurt yonyaka.