Ungakutya njani ukutya okuneFibre-Rich

Umxholo

• Imenyu yokutya ephezulu yefayibha

Ukutya okutyebileyo kwifayibha kuququzelela ukusebenza kwamathumbu, ukunciphisa ukuqhina kunye nokunceda ukunciphisa umzimba ngenxa yokuba imicu iyanciphisa ukutya.

Ukongeza, ukutya okutyebileyo kwifayibha kubalulekile ukunceda ukulwa nehemorrhoids kunye ne-diverticulitis, nangona kunjalo, kwezi meko kubalulekile ukusela i-1.5 ukuya kwi-2 yeelitha zamanzi ngosuku ukwenza kube lula ukukhupha ilindle.

Ukuze ufunde okungakumbi malunga nokumisa i-hemorrhoids jonga: Ungenza ntoni ukunqanda hemorrhoids.

Eminye imizekelo yokutya okuphezulu kwefayibha yile:

• Ukutya okuziinkozo, iicereal Onke amaSebe, intsholongwane yengqolowa, irhasi egcadiweyo;
• Isonka esimnyama, irayisi emdaka;
• I-almond kwigobolondo, isesame;
• Ikhaphetshu, ihlumelo laseBrussels, i-broccoli, iminqathe;
• Isiqhamo sesifiso, i-guava, iidiliya, i-apula, i-mandarin, i-strawberry, ipesika;
• I-erty-eyed ertyisi, ii-ertyisi, iimbotyi ezibanzi.

Okunye ukutya okutyebileyo kwifayibha kuyiflakisi. Ukongeza idosi eyongezelelweyo yefayibha kwisidlo sakho yongeza nje icephe elinye lembewu yeflakisi kwisitya esincinci seyogathi kwaye uyithathe yonke imihla. Ukufunda ngakumbi malunga nokutya okune-fiber-rich:

Imenyu yokutya ephezulu yefayibha

Le menyu yokutya ephezulu yefayibha ngumzekelo wendlela yokusebenzisa ukutya okuluhlu olungentla ngosuku olunye.

• Isidlo sakusasa - iinkozo Onke amaSebeNgobisi olunamasi.
• Isidlo sasemini - i-fillet yenkukhu nerayisi emdaka kunye nomnqathe, i-chicory kunye nesaladi ebomvu yeklabishi enongwe ngeoyile kunye neviniga. Ipesika yedizethi.
• Isidlo sasemini - isonka esimnyama kunye netshizi emhlophe kunye nejusi yequnube ngeapile.
• Isidlo sangokuhlwa I-salmon egcadiweyo kunye neetapile kunye neebrussels eziphekiweyo ezinongwe ngeoyile kunye neviniga. Kwidizethi, iziqhamo ezinomdla.

Ngale menyu, kunokwenzeka ukufikelela kwidosi yemihla ngemihla yefayibha, eyi-20 ukuya kuma-30 g ngosuku, nangona kunjalo, ngaphambi kokuqala nayiphi na indlela yokutya, ukucebisa ugqirha okanye isondlo kubalulekile.

Jonga indlela yokusebenzisa ifayibha ukunciphisa umzimba kwividiyo engezantsi:

Jonga indlela ukutya okunokuyenzakalisa ngayo impilo yakho:

• Fumana ukuba zeziphi ezona mpazamo zixhaphakileyo ekutyeni ezonakalisa impilo yakho

• Ukutya isoseji, isoseji kunye nebhekoni kunokubangela umhlaza, ukuqonda ukuba kutheni