Izindlela ezingu-6 zokwengeza i-fiber eyengeziwe ekudleni

Ubuwazi ukuthi ukudla esikudlayo kungaba yisivikelo sethu esinamandla ekulweni nezifo zamathumbu?

I-Fibre, ewuhlobo “lweqhawe elingaziwa” lokudla okunempilo, idlala indima ebalulekile ekugcineni amathumbu ethu ejabule futhi enempilo. 

Isebenza njengesihlanzi semvelo sesistimu yethu yokugaya kuyilapho ithuthukisa ukungatheleleki kwethu. Kodwa iningi lethu liyasilela ekwakhiweni kwe-fiber nsuku zonke okunconyiwe. 

Nakhu ukuthi kungani i-fiber ibaluleke kakhulu futhi thola izindlela eziyisithupha ezilula zokwengeza okuningi ekudleni kwakho.

 Kungani i-fiber ibalulekile ekudleni kwakho? Ukudla okusekelwe ezitshalweni kuqukethe i-fibre, ebalulekile ezinhlelweni zethu zokugaya ukudla. Isekela amagciwane anenzuzo emathunjini akho, isiza ukulawula ukunyakaza kwamathumbu, futhi igweme ukuqunjelwa. 

Lawa mabhaktheriya abalulekile ekulawuleni amagciwane ayingozi futhi ehlise ubungozi bokugula kwamathumbu. Futhi, i-fiber ithuthukisa impilo ejwayelekile. Ucwaningo olushicilelwe ngo-2017 luthi, isifo senhliziyo, isifo sikashukela sohlobo lwesibili, ngisho nezinhlobo ezithile zomdlavuza ziphakathi kwezifo ezingelapheki i-fiber yokudla enciphisa ithuba kuzo. Futhi kwandisa imizwa yokugcwala, okusiza ekugcineni isisindo esinempilo.

1. Qala usuku ngezinketho zasekuseni ezine-fibre ephezulu.

Ukudla kwasekuseni yisikhathi esihle kakhulu sokunyonyoba ku-fiber ethile. Khetha i-muesli noma okusanhlamvu okuphelele. Ukuze uthole i-fiber boost eyengeziwe, sebenzisa amantongomane, imbewu, noma izithelo ezintsha ezifana nobhanana, ama-apula, noma amajikijolo. I-fibre evela kokusanhlamvu igcina amathumbu akho ebhalansi futhi yehlisa ingozi yezinkinga zokugaya ukudla.

2. Shintshanisa okusanhlamvu okucolisisiwe ukuze uthole okusanhlamvu .

Shintsha isinkwa esimhlophe, irayisi, ne-pasta ukuze uthole izinguqulo zokusanhlamvu okuphelele. Izinhlamvu ezigcwele njengerayisi elinsundu, iquinoa nesinkwa sikakolweni ziyimithombo emihle kakhulu yefayibha. Lezi zinguquko azigcini nje ngokuthuthukisa impilo yamathumbu akho kodwa futhi zisiza ekusimamiseni amazinga kashukela egazini. New York, Dec 8 (IANS) Ithimba labacwaningi e-US libonise ukuthi ukungenelela kokudla okune-fiber ephezulu, okusekelwe ezitshalweni kungase kubambezele ukuqhubekela phambili ku-myeloma eminingi, uhlobo lomdlavuza wegazi ongavamile nongelapheki othinta umnkantsha. 

3. Layisha izithelo nemifino.

Yenza izithelo nemifino kube ingxenye enkulu yokudla kwakho. Zigcwele i-fiber yokudla, amavithamini, nama-antioxidants. Ungadla imifino eluhlaza njengezaqathi namakhukhamba noma ufake isaladi eseceleni kanye nokudla kwakho. Khetha izithelo ezinothe ngefayibha njengamawolintshi, amapheya, namagwava. Ukudla ikhasi lezithelo ezifana nama-apula namapheya kungengeza i-fiber eyengeziwe ekudleni kwakho. 

4. Faka udali ekudleni kwakho.

Ubhontshisi, udali, nophizi kugcwele imicu.Ahlukahlukene futhi angafakwa kusobho, amasaladi, isitshulu, noma ama-curries. Isitsha sesobho likadali noma isaladi yechickpea akukona nje okumnandi kodwa futhi kuyindlela evumela amathumbu ukuze uthole i-fibre eyengeziwe.

5. Ukudla okuhlakaniphile okunamantongomane nembewu.

Esikhundleni sama-chips noma amakhukhi, finyelela amantongomane nembewu efana nama-alimondi, ama-walnuts, imbewu ye-chia, noma imbewu ye-flax. Abagcini nje ngokucebile ku-fiber kodwa futhi baqukethe amafutha anempilo asekela impilo yamathumbu.

 6. Khetha ukudla okulula neziphuzo.

Okunothiswe ifayibha Namuhla, ukudla okuningi okupakishiwe neziphuzo kuqiniswe nge-fiber. Bheka amalebula akhuluma “ngefayibha ephezulu” lapho ukhetha ukudla okulula noma amabha asekuseni. Kodwa-ke, hlola njalo izithako ukuze uqiniseke ukuthi azilayishwa ushukela owengeziwe noma amafutha angenampilo.

Umthombo

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