Umbhali: Frank Hunt
Umhla Wokudalwa: 20 Eyokwindla 2021
Hlaziya Umhla: 13 Eyomdumba 2025
Anonim
Iintsinga ezinyibilikayo: ziyintoni, ziyintoni kunye nokutya - Zempilo
Iintsinga ezinyibilikayo: ziyintoni, ziyintoni kunye nokutya - Zempilo

Umxholo

Imicu esinyibilikayo luhlobo lwefayibha efumaneka ikakhulu kwiziqhamo, ukutya okuziinkozo, imifuno kunye nemifuno, enyibilika emanzini, yenze umxube wokungaguquguquki kwe-viscous esiswini, nto leyo eyonyusa imvakalelo yokuhlutha, njengoko ukutya kuhlala kuyo ixesha elide .

Ukongeza, imicu esinyibilikayo inceda ekuthinteleni ukuqhina, njengoko ifunxa amanzi kwizitulo, ibathambisa kwaye ibenza bathambe, ukuququzelela ukuhamba kwabo emathunjini kunye nokufuduka.

Ukutya kuqulethe imicu e-soluble kunye ne-insoluble, nangona kunjalo, yintoni eyahlukileyo sisixa esiqulathe uhlobo ngalunye, ke kubalulekile ukuba ukwahluka ukutya kunye nokwenza ukutya okufanelekileyo.

Imithombo yefayibha enyibilikayo yendalo

Ziziphi izibonelelo

Izibonelelo zemicu enyibilikayo zibandakanya:

  1. Ukunciphisa ukutya, kuba benza i-viscous gel kwaye bahlala ixesha elide esiswini, bonyusa imvakalelo yokuhlutha kunye nokukhuthaza ukunciphisa umzimba;
  2. Iphucula ukusebenza kwamathumbu, njengoko benciphisa ikeyiki yelindle, iluncedo kurhudo nasekuqhinweni;
  3. Iyanciphisa i-cholesterol ye-LDL, i-cholesterol iyonke kunye ne-triglycerides, ngenxa yokuba kunciphisa ukufunxwa kwamanqatha asuka ekutyeni, kukonyusa ukukhutshwa kwe-bile acid kwaye, xa kuvundiswe emathunjini ziibhaktheriya, kuvelisa ii-acid ezinamafutha amancinci, kuthintela ukuhlanganiswa kwecholesterol esibindini;
  4. Nciphisa ukufunxeka kweglucose ekutyeni, kuba xa kusenziwa ijeli esiswini, ukungena kwezakhamzimba emathunjini amancinci kuyalibazisa, kunciphisa ukufunxwa kweswekile kunye namafutha, kulunge kakhulu kubantu abanesifo seswekile kunye neswekile;
  5. Ukunciphisa umngcipheko wesifo se-metabolic syndrome kwaye uphephe izifo ezinjenge-bowel syndrome, isifo sikaCrohn okanye i-ulcerative colitis;
  6. Kunciphisa ukubonakala kwamaqhakuva, eyenza ulusu lube luhle ngakumbi, ukongeza ekuphuculeni ukupheliswa kwetyhefu emzimbeni;
  7. Isebenza njengokutya kweentsholongwane amathumbu, esebenza njenge-prebiotic.

Iintsinga ezinyibilikayo zivundiswa ngokulula ziibhakteria kwikholoni, eguqula i-pH kwaye ke inqanda ukuguqulwa kwebhaktiriya ye-bile acid ibe yimixube yesibini kunye nomsebenzi we-carcinogenic, ke kukholelwa ukuba olu hlobo lwefayibha lunokukhusela kuphuhliso lomhlaza wekolon.


Ukutya okunotye kwifayibha enyibilikayo

Ifayibha enyibilikayo ifunyanwa ikakhulu kwiziqhamo nakwimifuno, kodwa ikwafumaneka kwezinye iisiriyeli. Le theyibhile ilandelayo ibonisa ubungakanani befayibha kokunye ukutya:

Ukutya okuziinkozo

Iintsinga ezinyibilikayo

Iintsinga ezingenakunyibilika

Iyonke ifayibha yokutya

Oat

2.55 g

6.15 g

8.7 g

Onke amasebe okutya okuziinkozo

2.1 g

28 g

31.1 g

Imbotyi yengqolowa

1.1 g

12.9 g

14 g

Isonka sombona

0.2 g

2.8 g

3.0 g

Isonka sengqolowa esimhlophe

0.6 g

2.0 g

2.6 g

Ifolda

0.3 g

1.7 g


2.0 g

Irayisi emhlophe

0.1 g

0.3 g

0.4 g

Umbona

0.1 g

1.8 g

1.9 g

Imifuno

Imbotyi

1.1 g

4.1 g

5.2 g

Imbotyi eluhlaza

0.6 g

1.5 g

2.1 g

ibrussels sprouts

0.5 g

3.6 g

4.1 g

Ithanga

0.5 g

2.4 g

2.9 g

I-broccoli ephekiweyo

0.4 g

3.1 g

3.5 g

Iifama

0.4 g

2.9 g

3.3 g

I-asparagus

0.3 g

1.6 g

1.9 g

Iitapile ezigcadiweyo ezinamaxolo

0.6 g


1.9 g

2.5 g

Ikholifulawa eluhlaza

0.3 g

2.0 g

2.3 g

Isiqhamo

Iponyoponyo

1.3 g

2.6 g

3.9 g

Ibhanana

0.5 g

1.2 g

1.7 g

Ierberberries

0.4 g

1.4 g

1.8 g

itangerine

0.4 g

1.4 g

1.8 g

Plum kunye nekhascara

0.4 g

0.8 g

1.2 g

Ipere

0.4 g

2.4 g

2.8 g

orenji

0.3 g

1.4 g

1.7 g

Iapile enamaxolo

0.2 g

1.8 g

2.0 g

Umxholo kunye nenqanaba le-viscosity yefayibha iya kuxhomekeka kwinqanaba lokuvuthwa kwemifuno. Ke, kokukhona kuvuthwa ngakumbi, kokukhona isixa seentlobo ezithile zefayibha enyibilikayo, enjenge-cellulose kunye ne-lignin, ngelixa inciphisa umxholo wolunye uhlobo lwefayibha enyibilikayo, i-pectin.

Isixa sefayibha yokutya esetyenzisiweyo yonke imihla kufuneka ibe malunga ne-25g, ngokwe-World Health Organisation (WHO), kwaye isixa esifanelekileyo sefayibha enyibilikayo eza kufakwa kufuneka ibe ziigram ezi-6.

Izongezo zokutya ezinesinyibilikisi

Izongezo zefayibha yokutya zinokusetyenziswa xa kungenakwenzeka ukuba zisebenzise isixa sefayibha efunekayo ngemini kwaye zifezekise izibonelelo ezifanayo. Eminye imizekelo nguZuza, iFiber Mais neMovidil

Ezi fayibha zifumaneka kwiifomsile kunye nomgubo, onokuthi uhlanjululwe emanzini, iti, ubisi okanye kwincindi yeziqhamo yendalo, umzekelo.

Umdla

Ithumba lesikhumba
Iyeza

Ithumba lesikhumba

Ithumba le ikhumba kukukhula kobofu ngaphakathi okanye kulu u.Amathumba e ikhumba aqhelekile kwaye achaphazela abantu bayo yonke iminyaka. Zenzeka xa u ulelo lubangela ukuba kuqokelele ubomvu kulu u.A...
Ityhefu yokulungisa imifanekiso
Iyeza

Ityhefu yokulungisa imifanekiso

Ukulungi wa kweefoto ziikhemikhali ezi etyenzi elwa ukwenza iifoto.Eli nqaku lixoxa ngetyhefu ekugingeni ezo khemikhali.Eli nqaku lelolwazi kuphela. UKUYI ETYENZI E ukunyanga okanye ukulawula ukubonak...