Yazi inani elifanelekileyo lefayibha oza kuyisebenzisa ngosuku
Inani elifanelekileyo lefayibha ekufuneka ulisebenzise ngosuku kufuneka libe phakathi kwama-20 nama-40 g ukulawula ukusebenza kwamathumbu, ukunciphisa ukuqunjelwa, ukulwa nezifo ezinjenge-cholesterol ephezulu, kunye nokunceda ukukhusela umhlaza wamathumbu.
Nangona kunjalo, ukunciphisa ukuqhina, kufuneka, ukongeza ekutyeni ukutya okunefayibha, ukusela i-1.5 ukuya kwi-2 yeelitha zamanzi ngosuku ukulungiselela ukupheliswa kwendle. Ifayibha ikwanceda ukunciphisa ukutya, ke ukutya ukutya okunothe kwifayibha kuyanceda ukunciphisa umzimba.
Ukufumanisa ukuba ungatya ntoni kwifibre ephezulu yokutya jonga: Ukutya okunesinga eliphezulu.
Ukulungiselela ukufunxa isixa esinconywayo sefayibha ngemini, kufuneka utye ukutya okunotye iziqhamo, ezinje ngeziqhamo ezinomdla, imifuno, enje ngekhaphetshu, iziqhamo ezomisiweyo, ezinje ngeeamangile kunye nemidumba, njengee-ertyisi. Nanku umzekelo wokufumanisa ukuba kukuphi ukutya okongeza ekudleni kwakho okubonelela ngesixa esifanelekileyo sefayibha ngosuku:
| Ukutya | Isixa sefayibha |
| 50 g yeesiriyeli Onke amaSebe | 15 g |
| 1 ipere kwigobolondo | 2.8 g |
| 100 g ye-broccoli | 3.5 g |
| I-50 g yeeamangile ezikhuselweyo | 4.4 g |
| Iapile e-1 enamaxolo | 2.0 g |
| 50 g yeerhasi | 2.4 g |
| ISIXA | 30.1 g |
Olunye ukhetho lokufezekisa izindululo zemihla ngemihla zefayibha kukutya ukutya kosuku olu-1, umzekelo: ijusi yeziqhamo ezi-3 ezinomdla imini yonke + i-50 g yeklabishi yesidlo sasemini kunye ne-1 guava yedizethi + 50 g yeembotyi ezinamehlo amnyama kwisidlo sangokuhlwa .
Ukongeza, ukutyebisa ukutya ngefayibha, ungasebenzisa i-Benefiber, umgubo otyebileyo osisixhobo onokuthengwa ekhemesti kwaye unokuxutywa emanzini okanye kwijusi.
Ukufunda ngakumbi malunga nokutya okune-fiber-rich:
Ithandwa Kwisayithi
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