UMary Allen
Izinja zizidla inyama, ayinakuphikiswa.
Umbuzo uvela malunga nokuba kutheni ukutya okuninzi okuphezulu kuqulethe imifuno. Ngaba oko kuyimfuneko kwaye ngaba umhlobo onemilenze emine uyayithanda kwaphela?
Iimpendulo azilula kangako. Inyaniso kukuba imifuno kunye neziqhamo zibalulekile kwizinja 'ukwetyisa. Ukongeza, iinxalenye zokutya ezisekwe kwizityalo zibonelela iivithamini eziyimfuneko kunye neeminerali.
Imicu yemifuno inceda ukugaya
Ukuze ukugaya izinja zethu zisebenze ngaphandle kweengxaki, isilwanyana kufuneka sidle umlinganiselo othile wezinto zokutya ezinzima okanye ezingenakudliwa.
Ezi zibizwa ngokuba yi-fibers yokutya zigcwalisa amathumbu kwaye zinceda ukutya ukuba kuthuthwe kwaye kukhutshwe ngokukhawuleza.
Yintoni i-fiber yokutya kwizinja?
Ifayibha indawo engatyibilikiyo yokutya. Ikakhulu ziphuma kukutya kwezityalo okufana neziqhamo nemifuno. Iifiber zokutya zohlulwe ngokweendidi ze Ukunyibilika kwamanzi kunye nokunganyibiliki emanzini.
Nangona ezi zinto zingaxutywanga ngokuthe ngqo ngamathumbu, ifayibha idlala indima ebaluleke kakhulu ekugayweni kwindlela yesisu.
Imicu enjalo ifumaneka ikakhulu kwiinkozo, kwiimbotyi, kwiziqhamo nakwimifuno.
Ifakwe phi ifayibha kuluhlu?
Njengodidi lweenkozo, i-rye inowona mxholo wefayibha uphezulu. Oku kulandelwa ngamandongomane neziqhamo ezomisiweyo ezifana neealmondi, amakhiwane, idatilisi kunye neeplam.
Xa kuziwa kwi-cereals, i-rye crispbread kunye ne-oatmeal ivelele. Xa kuziwa kwisiqhamo, iblueberries kunye nekiwis zinomxholo ophezulu we-fiber. Ii-apile neebhanana zinefayibha emalunga nesiqingatha.
Umxholo wefiber kwiigram nge-100 g yokutya
Ungafumana ulwazi oluneenkcukacha malunga nokutya ngakunye ngokucofa igama kuluhlu:
- Isonka seRye crisp 14.1 g
- I-oats esongiweyo 9.5 g
- Iinkozo zombona 7.7 g
- IAlmond 9.8 g
- Amantshontsho 9.6 g
- imihla 9.2 g
- Iiplamu 9.0 g
- aluhlaza 4.9 g
- ikiwi 3.9g
- apple 2.3g
- Ibhanana 2.0g
- Amazambane 1.9g
- Ilethisi yamagqabi 1.6 g
Phakathi kwemifuno, iklabishi ifana ibrussels sprouts kunye necauliflower inomthamo ophezulu wefiber. Nangona kunjalo, ngenxa ye isiphumo flatulent, azifanelekanga izinja. Iifatata kunye neesaladi zeqabunga zilungele kakhulu oku.
Kukho nawuphi na, imifuno kunye iziqhamo ziyimithombo efanelekileyo yefiber yokutya. Iinkozo kunye nemidumba njenge iimbotyi or iilensi ingaba neziphumo ezibi kwimpilo yezinja.
Kubalulekile ukunciphisa inani le ifayibha ekrwada. Ukuba umhlobo wakho onemilenze emine uyitya kakhulu, oku kunokukhokelela ukuya kurhudo.
Imifuno kunye neziqhamo nazo zisempilweni kwinja
Imifuno kunye neziqhamo nazo zibonelela izinto ezininzi zezityalo zesibini ezinefuthe elihle kwimpilo yabahlobo bethu abanemilenze emine.
Imizekelo ibandakanya carotenoids fu maneka kwiminqathe, Iibhilikosi, yaye ispinatshi. Baxhasa amajoni omzimba, baxhathise umhlaza kwaye banqande umonakalo kwinucleus yeseli.
Iisaponins i-cholesterol ephantsi kwaye ithathwa njenge-anti-inflammatory. Ispinatshi kwaye iimbotyi zinezinga eliphezulu.
Phenolic acids kunye flavonoids zifumaneka phantse kuzo zonke izityalo. Zinemiphumo ye-antimicrobial kunye ne-antioxidant.
I-Monoterpenes, ekuthiwa ichasene nomhlaza, ifumaneka kwii-apile, iiapilkosi, raspberries, yaye iiblueberries.
Yeyiphi imifuno onokuyityisa?
Ngokomgaqo, uninzi lweentlobo zeziqhamo kunye nemifuno zifanelekile kwizinja.
Ezi zithako zihlala zibandakanyiwe namhlanjeUkutya kwangoku okupheleleyo. Wena, ke ngoko, akufuneki ukuba wondle inja yakho okongeziweyo ilethasi, iiapile, okanye isipinatshi.
Kubaluleke kakhulu ukongeza ifayibha yemifuno ukuba uyathanda yondla inja yakho ikrwada. Kukulungele ukutshiza kancinci okanye ukucoca imifuno. Oku kwenza kube lula ukuba inja yetyise.
Ewe kunjalo, kukwakho naba bantu basekhaya abangabeki xabiso ngokupheleleyo kwizongezo zokutya ezikumgangatho ophezulu. Kule meko, into efanelekileyo kukuhlambulula ukutya okunempilo kwaye udibanise nenyama okanye i-offal.
Ukuba ungathanda ukulungiselela isilwanyana sakho isidlo semifuno esisulungekileyo, ungalibali ukudibanisa ioli ekumgangatho ophezulu. Ioyile iqinisekisa ukuba inja ingasebenzisa iivithamini ezinyibilikayo ngamafutha.
Ukuthanda kwahlukile
Amakhwenkwe ethu amathathu asabela ngokwahlukileyo kwiziqhamo nemifuno. Alonso, wethu Ukuzingela utya zonke izinto eziluhlaza anokuzifumana. Sisoloko sisenza abanye abanini bezinja bancume xa eluma umnqatha njengehashe aze ashiye ezinye izinto ezityiwayo zithe ngcu.
Maui, wethu inkunzi exubeneyo, uyawathanda ama-apile. Ude ahambe naye xa efika ehamba phantsi komthi.
Bobabini bayakuthanda nokutya ibhanana, iikomkom, okanye itumato ye-cocktail.
Nangona kunjalo, ukuba usondele kakhulu kuthi Chihuahua I-Tequila eneziqhamo okanye imifuno, uya kufumana iliso elibi. Washwabana impumlo yakhe entle encinci wabaleka wemka. Ngaye, ezi zithako kufuneka zinqunyulwe ngokusemandleni kwaye zifihlwe kwinyama.
Qaphela, asiyiyo yonke imifuno enempilo
Nangona kunjalo, xa usondla imifuno, hlala ukhumbula oko ayizizo zonke iindidi ezihambelana nezinja.
Ufanele ukuphephe itswele elikrwada kwaye igalikhi. Izithako zabo zinokubangela umonakalo onobungozi kwinja.
Iitapile ekrwada, iipepile, yaye utamatisi inokuba ne-solanine kwiindawo eziluhlaza zesityalo, eziyityhefu kuzo zombini izinja nakubantu.
Iavokhado iphikisana kakhulu. Ayaziwa ukuba iyityhefu okanye iyingozi kwizinja. Izimvo zahluka kakhulu apha. Ngokulinganayo azicacanga iziphumo zeediliya kwaye iidiliya.
Umbuzo obuzwa rhoqo
Ifumaneka phi ifiber eninzi yokutya?
Ifayibha yokutya ifumaneka ikakhulu kwiziqhamo kunye nemifuno, iimveliso eziziinkozo ezipheleleyo, iimbotyi, amandongomane, imbewu, kunye namakhowa. Akukhathaliseki nokuba kukuphi ukutya okunefayibha ephezulu oyikhethayo, umxube wemithombo emininzi ulungile.
Yeyiphi imifuno enefiber eninzi?
Imifuno neziqhamo: Ikakhulu ikhaphetshu (ikholifulawa, ibrokholi, ikale, iBrussels sprouts, ikhaphetshu ebomvu, ikhaphetshu emhlophe, savoy ikhaphetshu), kodwa umz. Iziqhamo ezomisiweyo njengedatilisi, amakhiwane, iiprayina neerasentyisi nazo zityebe kakhulu kuyo.
Ngaba iminqathe eluhlaza ilungele izinja?
I-snack efanelekileyo. Njengesnack ekrwada phakathi kwezidlo, umnqathe womeleza amajoni akho omzimba. Kwangaxeshanye, izithako kwiikarothi zivimba ukuchaphazeleka kwi-parasites kunye nezifo zebhaktheriya. Imifuno ekrwada ikwayindlela eyonwabisayo yokuba inja yakho ihlafune.
Ngaba i-oatmeal iphezulu kwifayibha?
I-oats edibeneyo iqulethe i-10 grams yefiber yokutya kwi-100 grams, ngoko ke i-300 grams ye-oat flakes yanele ukuhlangabezana neemfuno ezicetyiswayo zemihla ngemihla.
Ngaba i-oatmeal ilungile ezinjeni?
Ngaba i-oatmeal isempilweni kwizinja? Ewe, i-oatmeal isempilweni kakhulu kwizinja. Oku kubangelwa kwelinye icala kumxholo weprotheyini ephezulu ye-oat flakes, kwelinye icala kwiifibers ezininzi zokutya, iiminerali, kunye ne-trace elements, kunye nenyaniso yokuba kulula kakhulu ukugaya.
Usebenzisa nini i-oatmeal kwizinja?
Ukuba inja yakho inesifo sohudo okanye iingxaki zesisu, i-oatmeal eyenziwe kwi-oatmeal nayo ifanelekile kakhulu njengenxalenye yokutya okulula. Ioat flakes inomlinganiselo ophezulu wecarbohydrates (malunga ne 70%) kwaye ingumthombo olunge kakhulu weprotheyini ebulela kumxholo weprotheyini ephezulu ephantse ibe yi-15%.
Yeyiphi ioatmeal enokutyiwa zizinja?
Ukuze i-oatmeal igaywe lula kwinja, kufuneka iphekwe. Usenokusikhumbula esi sidudu kwasebuntwaneni bakho. Kuze kube namhlanje, i-oatmeal endala ithandwa kakhulu xa uhlaselwa yingxaki yesisu okanye ukuphefumula.
Ngaba i-cottage cheese ilungile kwinja?
I-Cottage cheese yenye yeyona mithombo ilungileyo yeprotheyini yezilwanyana kwizinja, ecaleni kweemveliso ezinenyama. Ngokuqinisekileyo, i-cottage cheese iqulethe i-lactose, yingakho isixa sokutya kufuneka sicaciswe ngoncedo lomcebisi wesondlo.
