Oluqulathe kwincindi, kwaye athathe kakuhle indlela

Yeyiphi iqulethe ifayibha? Lo mbuzo umdla kubantu abaninzi abantu ababukele yokudla. Kuba ifayibha enobunzima iipropati luncedo: omeleza igazi amaqondo eswekile, lunciphisa ubungozi umhlaza, lisihlambulule umzimba ityhefu kunye nangaphezulu.

Ngoko ke apho nokubakho?

Ngaphambi kokuba ufumanise ukuba yeyiphi ukutya ibenefibre, kubalulekile esithi kungcono ukufumana ngendlela yemvelo, okt nge ukutya. Akukho mfuneko ukusebenzisa izongezo. Ngenxa yoko, umzimba wakho uya kufumana kuphela ifayibha, kodwa nezinye izithako ezifana phytonutrients, iivithamini, antioxidants kunye neeminerali.

ithamo okunikezelwe ngosuku yi 25-30 grams, lo gama ezinye zokudla bacebisa '40 idosi seswekile yi-50 grams ngemini. Ngokuqhelekileyo, idosi yemihla ngemihla ifayibha kufuneka zikhethwe ngabanye. Umzekelo, bodybuilders kufuneka eninzi lweekhalori, kwaye ke inani elikhulu lweziqalelo luncedo, ezifana nefayibha.

Ukuba kakhulu ukwandisa imali ezivelisiweuyo nge mba ngosuku, ngoko uya kuba inkathazo ukuqunjelwa, nokuba uthatha kakhulu kuyo, ingakumbi bran, ngoko imali urhudo. Ngoko kuyimfuneko ukuba kancane oyidlayo.

Ngoku, ekugqibeleni, siya ukuqonda, nto leyo iqulathe nefayibha. Ikhoyo nokubakho kakhulu ingqolowa. Lonke oat kunye oat bran iqulethe ifayibha enyibilikayo beta-glucan. Odlayo olu hlobo ifayibha, umzimba zehlisa cholesterol. Kwakhona Rice bran iya kuba luncedo kuba kunciphisa umyinge LDL emzimbeni. It has efanayo iimpawu Brandy mannan, glucomannan equlethe kanzulu kakhulu.

Ifayibha ifumaneka umaleko zangaphandle iimbotyi ikoko, into bran. Ngokutsho kweengcali, ezi bran ukunyusa ubungakanani ache lipoprotein cholesterol, kunye namanqanaba asezantsi cholesterol oxidized emzimbeni.

Ifayibha ifumaneka buckwheat. Enye indebe oatmeal uya kukunika-20% yexabiso ngemihla, ngoko ngokufuthi kusidla. A lot of fibre zifumaneka abameli usapho kwezidumba: neembotyi, neentlumaya, iertyisi, namandongomane. Iimbotyi ziqulathe inani elikhulu zombini ifayibha ezingenakunyibilika kunye emanzini. Kodwa ingakumbi Ungayami kwezi mveliso, njengoko into enyibilikayo into olufakiweyo lwabiliswa kwi Amathumbu amakhulu, ibangele ukuqunjelwa.

Kakade ke, omninzi ifayibha ungeniselo, ingakumbi emanzini. Kwakhona akuzo kunye uhlobo ezingenakunyibilika zomzimba, inegalelo ekuphuculeni kwimiqobo esiswini.

Oluqulathe ifayibha ngakumbi? Nuts. Abaninzi intetho malunga izinto anti-zesondlo (phytates), ezifumaneka kuzo; kodwa ukuba ndithethe kakuhle, ukulungelelana ukutya, abayi musa ukuphazamisa kukufakwa izinto kwezimbiwa. Unako kwakhona bathele nje nati ngenxa ukuntshula, uze emva koko loma. Phytates zahlulwe phakathi phosphate kunye inositol.

Ingakumbi zizityebi imbewu nefayibha. Yabhuqwa iflakisi iqulathe malunga nama-7 g wenkqu 1 icephe nganye. sesame nazo zizityebi kulo. Ngenxa uhlobo ifayibha ezingenakunyibilika, lignans, imbewu ukunciphisa ingozi yokuba nomhlaza.

Yeyiphi iqulethe ifayibha, ukongeza koku? Kakade ke, imifuno, kwaye kukuninzi. Nikela ingqalelo ekhethekileyo isipinatshi, kale, hlaza kunye broccoli.